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: 41 minutes; Calories Burned: 288; Avg Heart Rate: 118. 

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.

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.

WEEK OF 09/30/2024 - THE POWER OF 4 - ROUND 6 - WEEK 1

MONDAY - SEPTEMBER 30, 2024 - THE POWER OF 4 - Triple Trouble Challenge

I took two weeks off. Normally I would take off more, but I wanted to start the round this week so I can finish it up just before the new year. This might be my favorite workout. Years ago I used to absolutely dread doing pushups. Now I like them. I can really do pullups anymore, so I use band pulldowns instead. Sure, they're a lot easier than regular pullups, but it's what I can do, and I concentrate on my back muscles when I'm doing them, so they're a bit effective. Today I did 32 pushups on each set with the Power Stands, and did 16 Band Pulldowns on each set. Overall, it's a good workout.

Start Time: 8:05 pm; Workout Time: 70 minutes; Calories Burned: 330; Avg Heart Rate: 100.

TUESDAY - OCTOBER 1, 2024 - THE POWER OF 4 - Flash Card Cardio

Not much to say. There aren't any really tough moves in this workout, but when you can't jump or keep your balance, it becomes tough. I did my best and modified where I could. I did straight deep squats instead of the Mountain Squats, which I don't like. I always feel I'm going to injure a wrist when sitting back down.

Start Time: 7:30 pm; Workout Time: 43 minutes; Calories Burned: 217; Avg Heart Rate: 97.

WEDNESDAY - OCTOBER 2, 2024 - THE POWER OF 4 - Shoulders and Arms Recharge

This was a good, solid workout. I don't know if I increased any of my weight from last time I did it (I didn't look), but I pretty much maxed out things without getting into bad form. In fact, one one move, the Hammer Curls, I used 25's on the first set, noticed I was swinging the weights and kipping a bit, so I went down to 20's on the second set. I did 12 reps on most of the moves. I might consider increasing the weight on a few moves next time, while reducing the reps to 8 or 10. Maybe Shoulder Presses and Bicep Curls. We'll see.   

Start Time: 7:35 pm; Workout Time: 40 minutes; Calories Burned: 260; Avg Heart Rate: 113.

THURSDAY - OCTOBER 3, 2024 - THE POWER OF 4 - Don't Skip Yoga

On a scale from 1 to 10, this was maybe a 4, a bit below average. It wasn't terrible, or a lack of effort, but my mind wasn't there, and it was a bit of a struggle in spots.

Start Time: 8:15 pm; Workout Time: 67 minutes; Calories Burned: 344; Avg Heart Rate: 101.

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

I just don't like this one. I don't have the range of motion for most of the moves, so I have to modify, and I'm not sure I'm getting a lot out of it with the poor form and modifications. It gets frustrating at times, but I keep doing it.

Start Time: 8:35 pm; Workout Time: 55 minutes; Calories Burned: 344; Avg Heart Rate: 108.

SATURDAY - OCTOBER 5, 2024 - THE POWER OF 4 - Attack and Defend

I do like this one because it's shorter and I like Alice. I did a bit above average today. My balance was bad as usual, but not too bad. I substituted the Sprawls with Front Kicks on the one move. 

Start Time: 8:50 pm; Workout Time: 49 minutes; Calories Burned: 309; Avg Heart Rate: 107.

SUNDAY - OCTOBER 6, 2024 - THE POWER OF 4 - The Power of Core

As I've mentioned many times, this isn't one of my favorites, mostly because of the two "toe tap" moves (Two Plank Toe Taps and Shoulders, Knees, Toes). They're long and tiring. I do the 20 reps on all the other moves but only 10 to 12 reps on those two. It went OK.

Start Time: 9:00 pm; Workout Time: 23 minutes; Calories Burned: 144; Avg Heart Rate: 109.

SUNDAY WEIGH IN

Weight: 167.2 (-1.4 lbs)
Body Fat: 15.9% (-0.1%)

Both are OK drops, but I think I'm going to concentrate on dropping my body fat % this round. I do need to eat better.


THOUGHTS FOR THE WEEK

I wasn't sure how my body would react to only a two week break, but it went OK. I was a bit surprised, but I'll know how tired it is in a few weeks.

WEEK OF 09/09/2024 - THE POWER OF 4 - ROUND 5 - WEEK 13

MONDAY - SEPTEMBER 9, 2024 - THE POWER OF 4 - Cardio 24

Start Time: 7:35 pm; Workout Time: 26 minutes; Calories Burned: 166;  Avg Heart Rate: 105.


TUESDAY - SEPTEMBER 10, 2024 - THE POWER OF 4 - Pure Stretch

Start Time: 7:50 pm; Workout Time: 48 minutes; Calories Burned: 134;  Avg Heart Rate: 89.


WEDNESDAY - SEPTEMBER 11, 2024 - THE POWER OF 4 - Cardio 24

Start Time: 7:45 pm; Workout Time: 27 minutes; Calories Burned: 152;  Avg Heart Rate: 100.

THURSDAY - SEPTEMBER 12, 2024 - THE POWER OF 4 - Pure Stretch

Start Time: 7:30 pm; Workout Time: 48 minutes; Calories Burned: 130;  Avg Heart Rate: 88.


FRIDAY - SEPTEMBER 13, 2024 - THE POWER OF 4 - Cardio 24

I started very late, as I was feeling a bit sluggish most of the day. I had eaten some fast food I didn't really want, and know better than to eat it, but I did it anyways. No real answers for that. The workout went OK.

Start Time: 10:55 pm; Workout Time: 26 minutes; Calories Burned: 149;  Avg Heart Rate: 99.


SATURDAY - SEPTEMBER 14, 2024 - THE POWER OF 4 - Pure Stretch

Last workout of the round. There is only so much you can do with a stretch routine, but I did push myself to reach a little bit further on a lot of the moves. A good finish to the round.

Start Time: 8:45 pm; Workout Time: 48 minutes; Calories Burned: 168;  Avg Heart Rate: 93.

SUNDAY - SEPTEMBER 15, 2024 - Rest 


SUNDAY WEIGH IN

Weight: 165.4 (no change)
Body Fat: 15.5% (+0.5%)

I'm a bit confused on the big increase in Body Fat %, but no change in weight, but that's what the scale said, twice.


THOUGHTS FOR THE WEEK

Doing only two different workouts in one week seems like it would be a bit strange and redundant, but it works.


THOUGHTS FOR THE ROUND

There were a few scheduling blips near the end, where it took me four weeks to finish the last two weeks, but that worked out OK. I finished. Overall, I was very pleased. I increased reps or weights a lot. I feel much stronger, and I feel like I did better than I had anticipated going into it. I'm very, very pleased with what I did, and will probably start another round of it after a few weeks off.