WEEK OF FEBRUARY 16, 2026 - THE POWER OF 4 - ROUND 7 - WEEK 11

MONDAY - FEBRUARY 16, 2026 - THE POWER OF 4 - Push

For the most part, I used the same weights as I had been using. Some of them felt really heavy. I increased my reps on a few moves, but that seemed to be OK.

Start Time: 5:30 pm; Workout Time: 47 minutes; Calories Burned: 295; Avg Heart Rate: 113.

TUESDAY - FEBRUARY 17, 2026 - THE POWER OF 4 - Heart, Lungs, Legs

I got started real late. The workout went fine. Maybe a bit above average, but not by much.

Start Time: 9:55 pm; Workout Time: 58 minutes; Calories Burned: 293; Avg Heart Rate: 98.

WEDNESDAY - FEBRUARY 18, 2026 - THE POWER OF 4 - Who's Got Your Back?

Pretty good. I generally like the workout. I mixed up the sequences a bit in each set, sometimes doing a move back to back, but it didn't seem to screw things up. I struggled a bit with the Combo Rows where I used 25's. On the other back moves I used 35's which is where I was before the break. I did Band Pulldowns instead of Pullups (20 reps per move). I used 15's on the upper back moves. The only place where I lowered weight from last time was on the Arc Rows, going from 20's to 15's. No real reason other than I'm used to using the 15's and didn't look at my sheet from last time.

Start Time: 7:05 pm; Workout Time: 55 minutes; Calories Burned: 266; Avg Heart Rate: 99.

THURSDAY - FEBRUARY 19, 2026 - THE POWER OF 4 - Morning Yoga

Relaxing.

Start Time: 6:10 pm; Workout Time: 37 minutes; Calories Burned: 99; Avg Heart Rate: 89.

FRIDAY - FEBRUARY 20, 2026 - THE POWER OF 4 - Drop, Pulse, Hold

I got through it OK. I did straight squats with heavier weights instead of the Lincoln Squats, where I've lost my balance and crashed before.

Start Time: 7:10 pm; Workout Time: 72 minutes; Calories Burned: 360; Avg Heart Rate: 100.

SATURDAY - FEBRUARY 21, 2026 - THE POWER OF 4 - Flash Card-io

This is the first time I'd done this routine without carpet. I don't like the way it feels on the fllor when I'm using my workout shoes, so I tried just wearing socks, but that was a bit tough, so I ended up in just socks with a mat. That seemed to work out OK. It still wasn't a great workout. Cardio is never easy for me anymore, but I think my legs were a bit tired from yesterday, too.

Start Time: 5:40 pm; Workout Time: 48 minutes; Calories Burned: 249; Avg Heart Rate: 99.

SUNDAY - FEBRUARY 22, 2026 - THE POWER OF 4 - Crunch Town

I didn't struggle too much with it, but I couldn't wait for it to be over. My body is sore.

Start Time: 9:10 pm; Workout Time: 21 minutes; Calories Burned: 79; Avg Heart Rate: 90.



SUNDAY WEIGH IN

Weight: 167.2 (-0.2 lbs)
Body Fat: 15.2% (no change)



THOUGHTS FOR THE WEEK

I'm 13 days back into it after the long layoff and it seems to be going pretty fast. However, I'm really feeling it, and as I mentioned, my body is really sore and tired.

WEEK OF DECEMBER 8, 2025 - THE POWER OF 4 - ROUND 7 - WEEK 10

MONDAY - DECEMBER 8, 2025 - THE POWER OF 4 - Triple Trouble Challenge

Did 32 pushups and 20 Band Pulldowns on each set. Did an extra 16 pushups at the end to make it an even 400.

Start Time: 7:25 pm; Workout Time: 70 minutes; Calories Burned: 270; Avg Heart Rate: 96.  

*** Had to take an extended break. New flooring was supposed to have been installed in my home, but it was delayed, and it's sitting in the middle of my workout area ***

TUESDAY - FEBRUARY 10, 2026 - THE POWER OF 4 - Flash Card Plyo

Finally got my floors finished. I'm picking up where I left off two months ago, so I can finish the round. I wasn't real sharp, but that is usual with plyo routines. I got new vinyl plank floors and was afraid I'd scratch them at first, but after about 6 moves I put down a yoga mat and did the rest of the workout with that It worked OK. I'll need a bit of a wider mat, but I have one. Just have to clean it up a bit. Hadn't recharged heart rate monitor, so no numbers for that.

Start Time: 5:15 pm; Workout Time: 43 minutes; Calories Burned: ???; Avg Heart Rate: ???.  

WEDNESDAY - FEBRUARY 11, 2026 - THE POWER OF 4 - Shoulders and Arms Recharge

Last time I did this, about 10 weeks ago, I had upped my weights on a few moves. Because of te long layoff I didn't want to take a chance on straining myself, so I went back to the weights from the round prior to that one. It worked OK. In hindsight, I may have been able to handle the heavier weights, but I think I made the right decision.

Start Time: 6:35 pm; Workout Time: 40 minutes; Calories Burned: 264; Avg Heart Rate: 115.

THURSDAY - FEBRUARY 12, 2026 - THE POWER OF 4 - Don't Skip Yoga

Once again, too long and too redundant. Not relaxing or enjoyable. This was my first time doing it with hardwood under my mat instead of carpet underneath it. I think I like it better that way.

Start Time: 5:25 pm; Workout Time: 67 minutes; Calories Burned: 336; Avg Heart Rate: 102.

FRIDAY - FEBRUARY 13, 2026 - THE POWER OF 4 - Primal Flow

This one is pretty much a joke for me. I can't do a lot of the moves fluidly. My body just doesn't move that way anymore. It's a flexibility thing which I'm not sure I'll ever get back. I'm not sure if it's age or my condition or a combination of both, but it's a bit frustrating. Anyways, I do what I can and always work up a good sweat. 

Start Time: 6:50 pm; Workout Time: 55 minutes; Calories Burned: 310; Avg Heart Rate: 103.

SATURDAY - FEBRUARY 14, 2026 - THE POWER OF 4 - Attack and Defend

First time doing it without carpet. I did it in my sticky socks and they worked well.

Start Time: 6:50 pm; Workout Time: 49 minutes; Calories Burned: 308; Avg Heart Rate: 107.

SUNDAY - FEBRUARY 15, 2026 - THE POWER OF 4 - The Power of Core

As with Primal Flow, this one is extra tough and frustration for me, especially the plank moves. Can I do better? Maybe a bit, if my attitude about it was a better.

Start Time: 8:15 pm; Workout Time: 23 minutes; Calories Burned: 104; Avg Heart Rate: 102.



SUNDAY WEIGH IN

Weight: 167.4 (-0.6 lbs)
Body Fat: 15.2% (-0,6%)



THOUGHTS FOR THE WEEK

There was about a two month gap where I hadn't worked out. I'm not sure if I'd ever gone that long before, I definitely felt the rustiness.

WEEK OF DECEMBER 1, 2025 - THE POWER OF 4 - ROUND 7 - WEEK 9

MONDAY - DECEMBER 1, 2025 - THE POWER OF 4 - Chest and Back Round Robin

Same rotation I'd done the last few times. I increased the weights on the back rows to 35's and I increased the reps on the Band Pulldowns from 16 to 20. This was a good workout.

Start Time: 7:05 pm; Workout Time: 57 minutes; Calories Burned: 285; Avg Heart Rate: 102.  

TUESDAY - DECEMBER 2, 2025 - THE POWER OF 4 - Plyo 30/15

My attitude was to go at it hard. My body wasn't cooperating. I was just uncoordinated. I did what I could.

Start Time: 7:15 pm; Workout Time: 42 minutes; Calories Burned: 220; Avg Heart Rate: 100.

WEDNESDAY - DECEMBER 3, 2025 - THE POWER OF 4 - Arms and Abs

I increased my weights or reps on a lot of moves. I felt the increases on some of them, but got through them with no real loss of form..

Start Time: 7:15 pm; Workout Time: 42 minutes; Calories Burned: 237; Avg Heart Rate: 105.

THURSDAY - DECEMBER 4, 2025 - THE POWER OF 4 - Power and Strength Yoga

Early on in the workout I noticed my floor fan wasn't working, so I tried to fix it. It took six or seven minutes. I didn't even hit pause while I was doing this, but I cringed every time I heard him say "Chaturanga / Upward Dog / Downward Dog", even though I wasn't doing the move. That's how ridiculous I'm feeling about his hour long yoga workouts anymore. Once I got back into it I skipped a few moves during the "ladder" portion, just because I was fed up. It's a poor way to look at things, but that's where I am with the redundancy. I try to justify all the vinyasas because I respect Tony, but it's just becoming too much. Not so much physically, but more mentally.

Start Time: 7:50 pm; Workout Time: 66 minutes; Calories Burned: 291; Avg Heart Rate: 98.

FRIDAY - DECEMBER 5, 2025 - THE POWER OF 4 - Head To Toe

I felt good going into this one. I'm getting new flooring installed in my home next week and had a bunch of junk taken away. Removing all that clutter seemed to clear my mind a bit and lifted a bit of weight off my shoulders, more than I'd expected. Physically, the workout probably went a bit better than usual, but mentally it felt great.

Start Time: 6:45 pm; Workout Time: 56 minutes; Calories Burned: 301; Avg Heart Rate: 101.

SATURDAY - DECEMBER 6, 2025 - THE POWER OF 4 - Kicking and Punching

I never thought this would be an issue, but I was missing my floor fan. I could feel the difference in not having it there  Early on, I was wondering how I was going to get through the workout, but eventually that feeling wore off and I finished it out in good shape. I think I got a decent workout in.

Start Time: 7:05 pm; Workout Time: 69 minutes; Calories Burned: 434; Avg Heart Rate: 108.

SUNDAY - DECEMBER 7, 2025 - THE POWER OF 4 - Body Scan Meditation

For the most part, I stayed awake and concentrated on the body parts, but admit I dozed off briefly here and there/

Start Time: 8:30 pm; Workout Time: 24 minutes; Calories Burned: 38; Avg Heart Rate: 74.

SUNDAY WEIGH IN

Weight: 172.2 (+1.4 lbs)
Body Fat: 16.4% (+0.2%)


THOUGHTS FOR THE WEEK

The main thing is that I felt much better after the junk was cleaned out of the house on Friday. I can't believe how much of a mental difference that made. They will be getting the new flooring in over the next two weeks and I feel that will make even a bigger difference. Almost like a fresh start.  

WEEK OF NOVEMBER 24, 2025 - THE POWER OF 4 - ROUND 7 - WEEK 8

MONDAY - NOVEMBER 24, 2025 - THE POWER OF 4 - Push

One of my better efforts. I increase my reps and/or weight on a number of the moves. I could feel it when I was done, and it felt like I accomplished something.

Start Time: 7:20 pm; Workout Time: 47 minutes; Calories Burned: 286; Avg Heart Rate: 111.  

TUESDAY - NOVEMBER 25, 2025 - THE POWER OF 4 - Heart, Lungs, and Legs

With cardio or plyo routines it's hard for me to go full blast because to my feet, but I did what I could. My attitude was good, so that's a plus.

Start Time: 7:15 pm; Workout Time: 58 minutes; Calories Burned: 240; Avg Heart Rate: 91.

WEDNESDAY - NOVEMBER 26, 2025 - THE POWER OF 4 - Whose Got Your Back?

I usually do pretty good on this one. It's simple, but effective. There aren't any moves I don't like, so that helps. I used 35's on the back rows. 15's on the upper back moves, and did 16 reps on the Band Pulldowns.

Start Time: 5:45 pm; Workout Time: 55 minutes; Calories Burned: 306; Avg Heart Rate: 106.  

THURSDAY - NOVEMBER 27, 2025 - THE POWER OF 4 - Morning Yoga

Because it's shorter and there aren't an endless stream on vinyasas, I like this one more than the other yoga routines, which seem to go on forever. I'm usually in a better mood and that seems to make it a more relaxing experience. 

Start Time: 8:05 pm; Workout Time: 37 minutes; Calories Burned: 101; Avg Heart Rate: 90.

FRIDAY - NOVEMBER 28, 2025 - THE POWER OF 4 - Drop, Pulse, and Hold

Long, but I got it done. Nothing too tough here. I held on to a 15lb dumbbell for most of the moves.

Start Time: 2:45 pm; Workout Time: 72 minutes; Calories Burned: 386; Avg Heart Rate: 102.  

SATURDAY - NOVEMBER 29, 2025 - THE POWER OF 4 - Flash Cardio

Not too good today. Not sure why, but I was just out of synch and the moves seemed extra tough.

Start Time: 5:45 pm; Workout Time: 48 minutes; Calories Burned: 277; Avg Heart Rate: 102.

SUNDAY - NOVEMBER 30, 2025 - THE POWER OF 4 - Crunch Town

Nothing out of the ordinary. I can feel my abs burning on this one a few moves in.

Start Time: 10:00 pm; Workout Time: 21 minutes; Calories Burned: 87; Avg Heart Rate: 94.


SUNDAY WEIGH IN

Weight: 170.8 (-1.2 lbs)
Body Fat: 16.3% (-0.3%)


THOUGHTS FOR THE WEEK

Not too many thoughts. I got the workouts done in a pretty good manner.

WEEK OF NOVEMBER 17, 2025 - THE POWER OF 4 - ROUND 7 - WEEK 7

MONDAY - NOVEMBER 17, 2025 - THE POWER OF 4 - Triple Trouble Challenge

I know the moves and don't like a lot of down time during a workout, so I usually go a bit faster than they do on the video. I finished about 25 minutes before they did. I feel like I got a decent workout in. 32 Pushups on each set, and 20 Band Pulldowns, which I do because I can't do Pullups any more.

Start Time: 5:55 pm; Workout Time: 70 minutes; Calories Burned: 289; Avg Heart Rate: 98. 

TUESDAY - NOVEMBER 18 - THE POWER OF 4 - Flash Card Plyo

I can't go full blast on this one because my balance sucks. That's just the way it is and I have to deal with it. If I did try to go full blast I would only be able to do one or two reps in a row, then I would lose my balance, and I'd miss the next ten reps trying to recover. So I just do what I can do, and hope I can get better somehow.

Start Time: 7:05 pm; Workout Time: 43 minutes; Calories Burned: 201; Avg Heart Rate: 96.

WEDNESDAY - NOVEMBER 19 - THE POWER OF 4 - Shoulders and Arms Recharge

Very good workout. I read my post from the last time I did this workout, three weeks ago. I'd noted I hadn't increased my weights for a while because I was afraid of hurting myself. I also noted from last week that I was just kind of maintaining myself and not getting too much out of the round. With all that in mind I increased my weight on a lot of the moves. On the Military Shoulder Presses and Bicep Curls I increased from 25's to 30's. On the Arnold/Swimmer Presses, 21's, and Arc Rows,I went from 20's to 25's on the send set. I went from 15's to 20's on some of the Tricep Kickbacks. On some of the other moves, like the Hammer Curls, I didn't increase the weight, but I went slower and under more control. I feel good afterwards, like I really did accomplish something.

Start Time: 5:55 pm; Workout Time: 40 minutes; Calories Burned: 250; Avg Heart Rate: 112.

THURSDAY - NOVEMBER 20 - THE POWER OF 4 - Don't Skip Yoga

Not sure what to say without repeating myself, so I'm going to repeat myself. Tony's obsession with vinyasa after vinyasa after vinyasa is not relaxing, at least not to me. In fact, often times when doing one of his yoga routines, it just downright pisses me off. I've tried many times to just go with the flow and not let it get to me, but it usually does. Almost all of his yoga routines are like that. Moves may be in a different order, but in the end, it's basically the same thing. I want the "mindfullness" he talks about, and this ain't it. 

Start Time: 6:25 pm; Workout Time: 67 minutes; Calories Burned: 221; Avg Heart Rate: 91.

FRIDAY - NOVEMBER 21 - THE POWER OF 4 - Primal Flow

I went in with an attitude of not hating the workout, but instead just doing what I could, and getting it done, It was certainly better than going in with a bad attitude. It went OK. I modified a few moves instead of frustrating myself trying to do things I can't do.

Start Time: 6:55 pm; Workout Time: 55 minutes; Calories Burned: 327; Avg Heart Rate: 105.

SATURDAY - NOVEMBER 22 - THE POWER OF 4 - Attack and Defend

This is one of my favorites, but sometimes it just seems a bit long for what it is, but not today. I seemed to be concentrating a bit more, and it went fast.

Start Time: 5:35 pm; Workout Time: 49 minutes; Calories Burned: 291; Avg Heart Rate: 104.

SUNDAY - NOVEMBER 23 - THE POWER OF 4 - The Power of Core

Maybe a bit better more intensity than usual on this one, but sometimes it's hard to tell. I didn't seem like I was rushing though it.

Start Time: 8:05 pm; Workout Time: 23 minutes; Calories Burned: 102; Avg Heart Rate: 100.


SUNDAY WEIGH IN

Weight: 172.0 (+1.6 lbs)
Body Fat: 16.4% (+0.4%)

Both are above where I want to be.


THOUGHTS FOR THE WEEK

This was pretty much the midpoint of the round. I think I need to concentrate more and not just go through the motions, which I do sometimes. I did so on most of the workouts this week, especially on Shoulders and Arms. Makes me feel good.

WEEK OF NOVEMBER 10, 2025 - THE POWER OF 4 - ROUND 7 - WEEK 6

MONDAY - NOVEMBER 10, 2025 - THE POWER OF 4 - Chest and Back Round Robin

I used the same rotation I used three weeks ago, including the bench presses (30 lb dumbbells). I thought it was a good workout on my end.

Start Time: 6:55 pm; Workout Time: 57 minutes; Calories Burned: 344; Avg Heart Rate: 111. 

TUESDAY - NOVEMBER 11 - THE POWER OF 4 - Plyo 30/15

My effort was average at best. Some of these cardio routines bore me, but I got it done.

Start Time: 7:30 pm; Workout Time: 42 minutes; Calories Burned: 245; Avg Heart Rate: 104.

WEDNESDAY - NOVEMBER 12 - THE POWER OF 4 - Arms and Abs

Pretty good workout. I went a bit faster than they did because I was in a groove. I was happy with my effort.

Start Time: 7:10 pm; Workout Time: 42 minutes; Calories Burned: 268; Avg Heart Rate: 111. 

THURSDAY - NOVEMBER 13 - THE POWER OF 4 - Power and Strength Yoga

All those vinyasas / sun salutations get really annoying after a while. There's more to yoga than just that.

Start Time: 6:25 pm; Workout Time: 66 minutes; Calories Burned: 270; Avg Heart Rate: 96.

FRIDAY - NOVEMBER 14 - THE POWER OF 4 - Head To Toe

Not too many tough moves. I did the burpee things during the warmup to get it out of the way. I don't do Mountain Squats because I'm afraid I'm going to break a wrist sitting back, so I just did Deep Squats instead. Everything else went OK.

Start Time: 7:30 pm; Workout Time: 56 minutes; Calories Burned: 296; Avg Heart Rate: 102.

SATURDAY - NOVEMBER 15 - THE POWER OF 4 - Kicking and Punching

I was extra tired during the day and took a long unplanned nap before the workout. I woke up groggy and had very little energy. I pushed myself just to get through it, which I managed to do. Little intensity, though.

Start Time: 5:40 pm; Workout Time: 69 minutes; Calories Burned: 408; Avg Heart Rate: 105. 

SUNDAY - NOVEMBER 16 - THE POWER OF 4 - Body Scan Meditation

I was falling asleep for bits and wasn't concentrating on the body parts he was talking about, but it was relaxing.

Start Time: 8:45 pm; Workout Time: 24 minutes; Calories Burned: 35; Avg Heart Rate: 75.

SUNDAY WEIGH IN

Weight: 170.4 (+2.0 lbs)
Body Fat: 16.2% (+0.5%)



THOUGHTS FOR THE WEEK

I'm halfway through the meat part of the round and have worked out as many weeks as I'd taken off before I started the round, so it proves I can get back into it after a longer than usual layoff. However, I feel like I'm just going through the motions, and not concentrating on my nutrition. Therefore I'm just maintainng, and not accomplishing much. 

WEEK OF NOVEMBER 3, 2025 - THE POWER OF 4 - ROUND 7 - WEEK 5

 MONDAY - NOVEMBER 3, 2025 - THE POWER OF 4 - Push

I lowed down a bit and kept pace with them. Usually I'm a lot faster than the video, just to get it done. It went well. Usual weights.

Start Time: 7:20 pm; Workout Time: 47 minutes; Calories Burned: 269; Avg Heart Rate: 105. 

TUESDAY - NOVEMBER 4, 2025 - THE POWER OF 4 - Heart, Lungs, Legs

I'm getting used to this one. I can't say it's my favorite, but I don't hate it like I used to. I got through it OK.

Start Time: 5:25 pm; Workout Time: 58 minutes; Calories Burned: 279; Avg Heart Rate: 97.

WEDNESDAY - NOVEMBER 5, 2025 - Who's Got Your Back?

I like this routine, but today it just felt daunting before I started. I was doing the moves in random order just to get it done and make it feel different. i used the same weights as normal, except on the heavier back moves. I grabbed 30's at the start, then saw I'd used 35's the last few times. I stayed with the 30's. It's OK to dial back.

Start Time: 7:30 pm; Workout Time: 55 minutes; Calories Burned: 297; Avg Heart Rate: 104. 

THURSDAY - NOVEMBER 6, 2025 - THE POWER OF 4 - Morning Yoga

Appreciated this one today. It doesn't have 350 vinyasas.

Start Time: 6:15 pm; Workout Time: 37 minutes; Calories Burned: 84; Avg Heart Rate: 85.

FRIDAY - NOVEMBER 7, 2025 - THE POWER OF 4 - Drop, Pulse and Hold

I do like the moves in this one, but I wish he had restructured it a bit to get it down a few moves. I used a 15 lb dumbbell on most moves. I hold onto a chair when balancing on one leg. Instead on the Lincoln Squats, I just do regular deep squats with heavier weights. I've lost my balance a few times on the Lincoln's and crashed hard to the floor. I figured doing something safer was better.

Start Time: 7:45 pm; Workout Time: 72 minutes; Calories Burned: 342; Avg Heart Rate: 100.

SATURDAY - NOVEMBER 8, 2025 - THE POWER OF 4 - Flash Cardio

I wasn't feeling too well. Upset stomach. I had to take several breaks just to get though it. There was very little intensity. I was just trying to get through it. 

Start Time: 5:00 pm; Workout Time: 48 minutes; Calories Burned: 249; Avg Heart Rate: 101.

SUNDAY - NOVEMBER 9, 2025 - Crunchtown

I normally don't mind this one. It's a lot easier than Power of Core. I was just tired when doing it and just wanted it to be over.

Start Time: 9:30 pm; Workout Time: 21 minutes; Calories Burned: 74; Avg Heart Rate: 89. 

SUNDAY WEIGH IN

Weight: 168.4 (-2.0 lbs)
Body Fat: 15.7% (-0.8%)

No ice cream this week.


THOUGHTS FOR THE WEEK

I'm five weeks into the round. It's going fast. I'm not sure what I'm accomplishing. Am I getting fitter, or just maintaining? My guess is maintaining. At my age, can I even get fitter? I'm not eating well, either. That's not helping things.