WEEK OF 11/18/2024 - THE POWER OF 4 - ROUND 6 - WEEK 8

MONDAY - NOVEMBER 18, 2024 - THE POWER OF 4 - Push

I was actually feeling a bit fatigued doing one of the early sets of pushups. I figured it was just one of those days, as I've been working hard at the workouts. I got through it and finished strong. A good workout.

Start Time: 7:10 pm; Workout Time: 47 minutes; Calories Burned: 340; Avg Heart Rate:118.



TUESDAY - NOVEMBER 19, 2024 - THE POWER OF 4 - Heart, Lungs, Legs

A bit better than average for this workout. It's never been one of my favorites, but i went into it with a good attitude today and my balance was better than usual. So, that made it a bit of fun. First time I ever said that about this workout.

Start Time: 6:55 pm; Workout Time: 58 minutes; Calories Burned: 283; Avg Heart Rate: 97.

WEDNESDAY - NOVEMBER 20, 2024 - THE POWER OF 4 - Who's Got Your Back?

Good workout. I upped my bent over weights from 35's to 40's on most of those moves. Used 25's (12 reps) for the Combo Rows. Did 16 band pulldowns on each set (instead of pullups) and 12 reps of each of the other moves.

Start Time: 7:25 pm; Workout Time: 55 minutes; Calories Burned: 314; Avg Heart Rate: 106.

WEEK OF 11/11/2024 - THE POWER OF 4 - ROUND 6 - WEEK 7

MONDAY - NOVEMBER 11, 2024 - THE POWER OF 4 - Triple Trouble Challenge

I did what I did last time, totaling 400 pushups (roughly 32 per set), and 200 band pulldowns (Roughly 16 per set). I think I may have pushed myself a bit too hard, as I didn't feel well when I was done.

Start Time: 6:55 pm; Workout Time: 70 minutes; Calories Burned: 251; Avg Heart Rate:94. 



TUESDAY - NOVEMBER 12, 2024 - THE POWER OF 4 - Flash Card Plyo

Average for this one. I just do the moves and push myself here and there. My balance is bad. There is no way around that, but there is the opportunity to use a larger range of motion on some moves, and I don't always do that. Pretty much never.

Start Time: 7:20 pm; Workout Time: 43 minutes; Calories Burned: 270; Avg Heart Rate: 107.

WEDNESDAY - NOVEMBER 13, 2024 - THE POWER OF 4 - Shoulders and Arms Recharge

I was ready to go on this one. I did the first few moves while they were still in the warmup. I went faster than they did, and I went out of sequence a lot. The only time I decreased the weight from last time was on the second set of Swimmer's Presses, where I went from 25's to 20's. My form was going bad with the 25's, so I decided to play it smart on the repeat. The only problem was that the 20's seemed too light. I'll figure it out. I did 12 reps on most sets, but on the Hammer Curls I did 24 reps in one set instead of splitting them, just to see if I'd fatigue. I did a bit, but not too much. Something learned. Overall, it was a pretty good workout.

Start Time: 8:05 pm; Workout Time: 40 minutes; Calories Burned: 255; Avg Heart Rate:114.

THURSDAY - NOVEMBER 14, 2024 - THE POWER OF 4 - Don't Skip Yoga

I just received some new low platform shoes I had order that I had hoped would help with my yoga workouts. I was excited to give them a try, only to be disappointed when my feet kept sliding out of them. I think I guessed at the wrong size. I'm not sure I'll go to the trouble of sending them back, as they took six weeks to get here in the first place. Trying to get them to stay on was pretty much the first 15 minutes of the workout. I finally tried a pair of Xero shoes I had, but I ran into the old problem of them sticking to the mat when I tried to move. Back to my tight neuropathy socks for now. Workout went OK, but was obviously a bit frustrating mentally.

Start Time: 5:45 pm; Workout Time: 67 minutes; Calories Burned: 282; Avg Heart Rate: 97.

FRIDAY - NOVEMBER 15, 2024 - THE POWER OF 4 - Primal Flow

I was feeling a bit nauseous going into it. Not sure what I ate. The workout seemed daunting, but I got through it. I did take a few minute break between each set, but that was OK, smart.

Start Time: 8:50 pm; Workout Time: 55 minutes; Calories Burned: 308; Avg Heart Rate: 103.

SATURDAY - NOVEMBER 16, 2024 - THE POWER OF 4 - Attack and Defend

I felt better today. I got this in later than I wanted to, but it went fine.

Start Time: 7:00 pm; Workout Time: 49 minutes; Calories Burned: 271; Avg Heart Rate:101.

SUNDAY - NOVEMBER 17, 2024 - THE POWER OF 4 - The Power of Core

As usual, I went a bit faster than they did, so I could do the last move (Shoulders, Knees, Toes) done earlier in the workout. I'm only able to get in 12 reps of those and 10 reps of the Two Plank Toe Tappers, but I don't feel bad about it. Those two moves are just cruel. I lack good range of motion on a lot of the other moves, especially the plank ones, but I do what I can. 

Start Time: 9:00 pm; Workout Time: 23 minutes; Calories Burned: 109; Avg Heart Rate: 102.


SUNDAY WEIGH IN

Weight: 169.8 (-1.4 lbs)
Body Fat: 16.0% (-0.7%)


THOUGHTS FOR THE WEEK

I concentrated on my eating a bit by cutting out basked goods like cakes and cookies. It brought my weight down a bit and my body fat a lot. It really wasn't that tough. Workouts went OK as usual. I'm finding this week's workouts seem to be the toughest in the three week rotation. They all have their tough moments, but this group has a lot of them.

WEEK OF 11/04/2024 - THE POWER OF 4 - ROUND 6 - WEEK 6

MONDAY - NOVEMBER 4, 2024 - THE POWER OF 4 - Chest and Back Round Robin

I did what I normally do on this workout. 32 pushups on power stands, 24 pushups on med balls, 16 decline pushups on an upside down Bosu ball, 10 pullups with the pullup assist, 12 reps of seated bent over back rows with 35 lb weights, and 16 band pulldowns. It went well, as usual.

Start Time: 7:45 pm; Workout Time: 57 minutes; Calories Burned: 362; Avg Heart Rate: 112.  

TUESDAY - NOVEMBER 5, 2024 - THE POWER OF 4 - Plyo 30/15

As I've been doing with this workout lately, I did the Frog to Plank Squats and the Run Lunge Squats in the first set to get them out of the way. I actually did the Run Lunge Squats as they were doing them on the video, instead of modifying them, so that was an improvement. The rest of the moves weren't that bad, but my legs were getting a bit tired, probably because I played golf this morning. 

Start Time: 6:30 pm; Workout Time: 43 minutes; Calories Burned: 240; Avg Heart Rate: 102.  

WEDNESDAY - NOVEMBER 6, 2024 - THE POWER OF 4 - Arms and Abs

I went a bit faster and a bit out of sequence than they did on the video. I just wanted to get it done, then just watched the last 5 minutes or so. A good workout. I managed to get in 12 reps at 30 lbs on the Bicep Curls, which I do instead of the bending over Heavy Curls. I just don't like bending over and putting myself in that position, so I look for alternatives when those moves come up. I often do them seated to put less strain on my back. 

Start Time: 7:10 pm; Workout Time: 42 minutes; Calories Burned: 261; Avg Heart Rate: 110.  

THURSDAY - NOVEMBER 7, 2024 - THE POWER OF 4 - Power and Strength Yoga

My attitude was good going into this. The problem is that this workout is very repetitive with way too many vinyasas. Tony loves those things and goes a bit overboard with them. Yoga is more than that. However, I got through it OK, and generally kept the good attitude.

Start Time: 6:50 pm; Workout Time: 66 minutes; Calories Burned: 276; Avg Heart Rate: 97. 

FRIDAY - NOVEMBER 8, 2024 - THE POWER OF 4 - Head to Toe

I took a nap when I got home that lasted for hours, so I got started on this a lot later than usual. I watched some basketball for a while, then got into the workout. I was feeling refreshed when I started and the workout went well.

Start Time: 10:25 pm; Workout Time: 56 minutes; Calories Burned: 282; Avg Heart Rate: 99.

SATURDAY - NOVEMBER 9, 2024 - THE POWER OF 4 - Kickin' and Punchin'

Pretty much average for this one. Not much else to say. It's long, but I do like it.

Start Time: 7:25 pm; Workout Time: 69 minutes; Calories Burned: 411; Avg Heart Rate: 103.

SUNDAY - NOVEMBER 10, 2024 - THE POWER OF 4 - Body Scan Meditation

As hard as I tried, my mind was racing elsewhere.

Start Time: 9:20 pm; Workout Time: 24 minutes; Calories Burned: 34; Avg Heart Rate: 80.


SUNDAY WEIGH IN

Weight: 171.2 (-1.0 lbs)
Body Fat: 16.7% (-0.1%)

I got my bloodwork tests back. My sugar levels went up a bit. Time to take things seriously on the eating.


THOUGHTS FOR THE WEEK

A repeat from the last several weeks. The workouts went well. I need to eat better. Feeling a lot of stresses from other things that I need to control and figure out a bit.

WEEK OF 10/28/2024 - THE POWER OF 4 - ROUND 6 - WEEK 5

MONDAY - OCTOBER 28, 2024 - THE POWER OF 4 - Push

My wi-fi wasn't working for the stream, so I did it off the sheets. Everything went fine. I increased my reps or weights in a few spots. Good workout.

Start Time: 7:45 pm; Workout Time: 41 minutes; Calories Burned: 288; Avg Heart Rate: 118. 


TUESDAY - OCTOBER 29, 2024 - THE POWER OF 4 - Heart, Lungs, Legs

This one bores me a bit, and I can't do everything great, but I did it.

Start Time: 7:45 pm; Workout Time: 58 minutes; Calories Burned: 268; Avg Heart Rate: 96.


WEDNESDAY - OCTOBER 30, 2024 - THE POWER OF 4 - Who's Got Your Back?

I went a bit faster than they did because I just want to get it done, and going faster doesn't seem to affect me too much. Same weights and reps as usual, but I'm still pushing myself a bit, especially on the weighted back moves, where I mostly use 35's at 12 reps. I may increase to 40's at some point. I used band pulldowns instead of pullups, but they seem to be effective for me. I like this workout.

Start Time: 8:15 pm; Workout Time: 55 minutes; Calories Burned: 291; Avg Heart Rate: 104.

THURSDAY - OCTOBER 31, 2024 - THE POWER OF 4 - Morning Yoga

It went well. Sort of relaxing

Start Time: 7:45 pm; Workout Time: 41 minutes; Calories Burned: 288; Avg Heart Rate: 118. 


FRIDAY - NOVEMBER 1, 2024 - THE POWER OF 4 - Drop, Pulse, and Hold

Normal for this workout. It's long, but I appreciate it. Got through it OK.

Start Time: 7:45 pm; Workout Time: 58 minutes; Calories Burned: 268; Avg Heart Rate: 96.


SATURDAY - NOVEMBER 2, 2024 - THE POWER OF 4 - Flash Card Plyo

Most of my plyo workouts are the same. I have to modify. Motivation low because of this. Some days my balance is better than others. Some days my attitude is better than others. Today was average, but I did it.

Start Time: 8:15 pm; Workout Time: 55 minutes; Calories Burned: 291; Avg Heart Rate: 104.

SUNDAY - NOVEMBER 3, 2024 - THE POWER OF 4 - Crunch Town

Sometimes I go faster than they do on the video, just because I want to get them done. Today was one of those days. It went fine.

Start Time: 7:45 pm; Workout Time: 41 minutes; Calories Burned: 288; Avg Heart Rate: 118.

SUNDAY WEIGH IN

Weight: 172.2 (+1.0 lbs)
Body Fat: 16.8% (+0.7%)

I'm not sure where the big body fat increase came from. I don't think I've ever had that much of an increase in one week. It might be an aberration, but I do need to pay attention instead of just giving it lip service.

THOUGHTS FOR THE WEEK

I think the workouts are going OK. I am pushing myself on the strength workouts, but the weight gains need to stop.

WEEK OF 10/21/2024 - THE POWER OF 4 - ROUND 6 - WEEK 4

MONDAY - OCTOBER 21, 2024 - THE POWER OF 4 - Triple Trouble Challenge

On each round I did 36/32/32 pushups for a total of 100, and 18/16/16 band pulldowns, for a total of 50. So, for the workout, that came to 400 pushups and 200 band pulldowns. I like this workout.

Start Time: 8:10 pm; Workout Time: 70 minutes; Calories Burned: 292; Avg Heart Rate: 97. 


TUESDAY - OCTOBER 22, 2024 - THE POWER OF 4 - Flash Card Plyo

Not my best effort, but it rarely is with this routine. I can't get up in the air or move my feet real fast, so it's hard for me to motivate myself to go all out.

Start Time: 7:40 pm; Workout Time: 43 minutes; Calories Burned: 267; Avg Heart Rate: 106.


WEDNESDAY - OCTOBER 23, 2024 - THE POWER OF 4 - Shoulders and Arms Recharge

I got aggressive a bit. I increased my weights from 25's to 30's on the Bicep Curls, and did the same on the second set of the Military Presses. Both went better than expected. I was going to increase weight on a few more moves, but backed off for this time. The only move I struggled on were the Swimmer's Presses, using 25's. Overall, the workout seemed to be going at a more frenetic pace today, for some reason.

Start Time: 7:05 pm; Workout Time: 40 minutes; Calories Burned: 258; Avg Heart Rate: 111. 


THURSDAY - OCTOBER 24, 2024 - THE POWER OF 4 - Don't Skip Yoga

Kind of a mishmash here. I felt OK, but went a little bit faster on a few of the moves in the "everything" section. I still think this workout is too redundant at the beginning, and don't like the "meathead" section. None of this is relaxing to me.

Start Time: 7:15 pm; Workout Time: 67 minutes; Calories Burned: 231; Avg Heart Rate: 92.

FRIDAY - OCTOBER 25, 2024 - THE POWER OF 4 - Primal Flow

I just did it. About all I can say. Don't like it.

Start Time: 8:10 pm; Workout Time: 55 minutes; Calories Burned: 345; Avg Heart Rate: 111.


SATURDAY - OCTOBER 26, 2024 - THE POWER OF 4 - Attack and Defend

My attitude was OK, but my balance wasn't, which made it a bit frustration.

Start Time: 9:15 pm; Workout Time: 49 minutes; Calories Burned: 275; Avg Heart Rate: 102. 


SUNDAY - OCTOBER 27, 2024 - THE POWER OF 4 - The Power of Core

Another one I'm not a fan of, mostly because of the two "tough your toes" plank moves that go on forever. I only do 10 and 12 reps of those respectively. I'm not really a fan of any of the plank moves, as I don't have the dexterity to do some of them.

Start Time: 9:35 pm; Workout Time: 23 minutes; Calories Burned: 108; Avg Heart Rate: 98.


SUNDAY WEIGH IN

Weight: 172.2 (+3.0 lbs)
Body Fat: 16.1% (-0.1%)


THOUGHTS FOR THE WEEK

Need to concentrate on the nutrition. The workouts are going well.

WEEK OF 10/14/2024 - THE POWER OF 4 - ROUND 6 - WEEK 3

MONDAY - OCTOBER 14, 2024 - THE POWER OF 4 - Chest and Back Round Robin

Good workout. 32 Pushups on Stands, 10 Pullups with Pull Up Assist, 24 Pushups on Med Balls, 12 Weighted Back Moves with 35 lb dumbbells, 16 Decline Pushups on upside down Bosu ball, 16 Band Pulldowns. 

Start Time: 6:35 pm; Workout Time: 57 minutes; Calories Burned: 312; Avg Heart Rate: 104.


TUESDAY - OCTOBER 15, 2024 - THE POWER OF 4 - Plyo 30/15

I moved the two plank moves I dread from the last set into the first two moves. This got them out of the way and got my heart pumping a bit. Consequently, this made me go at the rest of the workout a little harder than usual. I tried increasing my range of motion when I could, including going deeper into the squats during the last 15 seconds of those moves. I even used small weights on a few of them. The workout seemed to go faster, and I was happier than usual with my effort.

Start Time: 9:05 pm; Workout Time: 43 minutes; Calories Burned: 261; Avg Heart Rate: 105.


WEDNESDAY - OCTOBER 16, 2024 - THE POWER OF 4 - Arms and Abs

I went at this one pretty hard and felt it afterwards.

Start Time: 7:45 pm; Workout Time: 42 minutes; Calories Burned: 252; Avg Heart Rate: 107.


THURSDAY - OCTOBER 17, 2024 - THE POWER OF 4 - Rest

I had Power and Strength Yoga scheduled, but I woke up sick and slept most of the day. Didn't have the strength to do the workout.


FRIDAY - OCTOBER 18, 2024 - THE POWER OF 4 - Head to Toe

Not my favorite workout, but I took it one move at a time, and got it done. I got the burpee move out of the way during the warmup.

Start Time: 7:00 pm; Workout Time: 56 minutes; Calories Burned: 366; Avg Heart Rate: 109.


SATURDAY - OCTOBER 19, 2024 - THE POWER OF 4 - Kicking and Punching

Very long, but I enjoyed it. Lost my balance a few times, but that's OK. I substituted the "sprawls" with front kicks, as I normally do.

Start Time: 6:30 pm; Workout Time: 69 minutes; Calories Burned: 446; Avg Heart Rate: 108.


SUNDAY - OCTOBER 20, 2024 - THE POWER OF 4 - Body Scan Meditation

My mind was wandering the whole time, but it was relaxing.

Start Time: 7:45 pm; Workout Time: 24 minutes; Calories Burned: 36; Avg Heart Rate: 82.


SUNDAY WEIGH IN

Weight: 168.2 (-1.4 lbs)
Body Fat: 16.2% (no change)


THOUGHTS FOR THE WEEK

The workouts went OK, especially Arms and Abs. It's rare that I miss a day, but I think it was necessary.

WEEK OF 10/07/2024 - THE POWER OF 4 - ROUND 6 - WEEK 2

MONDAY - OCTOBER 7, 2024 - THE POWER OF 4 - Push

I went at this pretty hard. I'm pretty sure I increased my reps and/or weights in a few areas, and maybe I did a few less Dolphin Pushups, but on each move I set a number in my head that felt right, and I went with that. It worked out well.

Start Time: 8:05 pm; Workout Time: 47 minutes; Calories Burned: 370; Avg Heart Rate: 121.


TUESDAY - OCTOBER 8, 2024 - THE POWER OF 4 - Heart, Lungs, and Legs

My lack of balance issues never let me really go at it too hard. The fact that it's not one of my favorites doesn't help, either. I got it done, though. A bit lackluster.

Start Time: 7:05 pm; Workout Time: 58 minutes; Calories Burned: 299; Avg Heart Rate: 99.


WEDNESDAY - OCTOBER 9, 2024 - THE POWER OF 4 - Who's Got Your Back?

I took this one seriously. Used band pulldowns instead of pullups. 16 reps each. Did 12 reps of the weighted moves. 35 lbs on most of the back moves and 15's on the upper back / shoulder moves. This was a good workout.

Start Time: 7:50 pm; Workout Time: 55 minutes; Calories Burned: 334; Avg Heart Rate: 107.


THURSDAY - OCTOBER 10, 2024 - THE POWER OF 4 - Morning Yoga

I did Ok. I seemed more relaxed and into it than usual, so at times it felt good.
 
Start Time: 7:25 pm; Workout Time: 37 minutes; Calories Burned: 139; Avg Heart Rate: 95.


FRIDAY - OCTOBER 11, 2024 - THE POWER OF 4 - Drop, Pulse, and Hold

I played golf this morning, but left halfway through because I wasn't feeling well. I slept through most of the afternoon and early evening. When I woke I thought there was no way I had the energy to get though this one because it's so long. I knew I would, though, and did end up doing it. Probably not my best effort, but I didn't dog it either.

Start Time: 8:40 pm; Workout Time: 72 minutes; Calories Burned: 251; Avg Heart Rate: 92.


SATURDAY - OCTOBER 12, 2024 - THE POWER OF 4 - Flash Card-io

I kept up and didn't get too winded.

Start Time: 5:40 pm; Workout Time: 48 minutes; Calories Burned: 270; Avg Heart Rate: 101.


SUNDAY - OCTOBER 13, 2024 - THE POWER OF 4 - Crunch Town

Pretty much normal for this workout. I like this one a lot better than Power of Core.

Start Time: 9:15 pm; Workout Time: 21 minutes; Calories Burned: 82; Avg Heart Rate: 89.


SUNDAY WEIGH IN

Weight: 169.6 (+2.4 lbs)
Body Fat: 16.2% (+0.2%)

Eating too much junk.


THOUGHTS FOR THE WEEK

The workouts went OK. The eating sucked.