WEEK OF 12/21/2020 - POWER NATION BETA 1 - WEEK 13

MONDAY - DECEMBER 21, 2020 - POWER NATION BETA 1 - SBT

Last week of the round. They have loose schedule set up depending on whether you want to go strength or cardio. I'm going with the strength, and even modified the schedule a bit. Today was a very good workout. I upper my weights on a few of the shoulder and bicep moves. I did feel the increases, but they were do-able. I'm happy with myself and feel good afterwards.

Start Time: 7:30 pm: Workout Time: 43 minutes; Calories Burned: 382; Avg Heart Rate: 116.


TUESDAY - DECEMBER 22, 2020 - POWER NATION BETA 1 - Drop, Pulse, and Hold

Pretty much the same as the last few times, I used 20's as weights. I definitely go lower on most of the moves, but I don't think I'd be able to walk for a month, and I think my quads would be trash.

Start Time: 7:10 pm; Workout Time: 66 minutes; Calories Burned: 392; Avg Heart Rate: 106.


WEDNESDAY - DECEMBER 23, 2020 - POWER NATION BETA 1 - Who's Got Your Back?

My hands kept slipping off the pullup bar for some reason, so my pullup numbers sucked. On the other moves I used the same weights as before 40's on the heavy back moves and 15's on the shoulder moves. On the last set of the Arc Rows I did bump them up to 20's.

Start Time: 8:55 pm; Workout Time: 52 minutes; Calories Burned: 370; Avg Heart Rate: 113.


THURSDAY - DECEMBER 24, 2020 - POWER NATION BETA 1 - Primal Flow

The moves getting better the more I do them, but I still have a long way to go, especially on the kick throughs,

Start Time: 9:15 pm: Workout Time: 46 minutes: Calories Burned: 232; Avg Heart Rate: 114.


FRIDAY - DECEMBER 25, 2020 - POWER NATION BETA 1 - Triple Trouble Challenge

This might be my favorite Beta 1 workout. I remember dreading P90X Chest and Back, but now I like the combo. My numbers were 30 pushups and 6 pullups. All were accomplished, and I never cake off the bar except when changing hand positions on the Vaulter Pullups.

Start Time: 3:55 pm; Workout Time: 63 minutes; Calories Burned: 391; Avg Heart Rate: 103.


SATURDAY - DECEMBER 26, 2020 - POWER NATION BETA 1 - Power and Strength Yoga

This is the last workout of the Power Nation Beta 1 schedule. Even though I started mid way through, I'm going to follow what they are doing, which includes an "off" week next week. Today's workout was better than last week's Yoga Flow. I went to my knees a few times for a few second break, but I didn't just walk away for entire moves like I did last week. I don't know if it's me, but this one really tires you out.

Start Time: 6:20 pm; Workout Time: 67 minutes; Calories Burned: 588; Avg Heart Rate: 115.


SUNDAY - DECEMBER 27, 2020 - Rest


SUNDAY WEIGH IN

Weight: 157.4 (-0.8 lbs)
Body Fat: 12.7 % (-0.2%)

Overall I gained 0.2 lbs over the seven weeks of Power Nation with no change in body fat.


THOUGHTS FOR THE WEEK

I finished pretty strong. I picked some tough strength workouts for the final week and think I did OK. I increased my weight and/or reps on a lot of the moves. 


THOUGHTS ON THE PROGRAM

As I said, I started half way through, so I missed doing the repitition of a lot of the month one workouts, but from what I did do, I felt it was effective. I feel more toned and a bit stronger. There were a few of the cardio workouts I wasn't impressed with, but the strength workouts were P90X ish. Overall, it was a success. I'm looking forward to Beta 2, then the final version. 

WEEK OF 12/14/2020 - POWER NATION BETA 1 - WEEK 12

MONDAY - DECEMBER 14, 2020 - POWER NATION BETA 1 - SBT 

I did pretty good. I used 15's on most of the shoulder moves and 20's on most of the bicep and tricep moves. I like the limit of 8 reps per move and the use of the lighter weights. It's a different feel than P90X Shoulders and Arms where you are doing max reps with max weights. 

Start Time: 7:45 pm; Workout Time: 43 minutes; Calories Burned: 330; Avg Heart Rate: 109.


TUESDAY - DECEMBER 15, 2020 - POWER NATION BETA 1 - Drop, Pulse, and Hold

Again, it went well. No issues except losing my balance a bit in the lunge postures. This is one you're going to feel, not matter how many times you do it.

Start Time:7:45 pm; Workout Time: 66 minutes; Calories Burned: 406; Avg Heart Rate: 105.


WEDNESDAY - DECEMBER 16, 2020 - POWER NATION BETA 1 - Triple Trouble Challenge

After the first set of pullups I decided to raise my goal from the 5 I did last time, to 6. It worked well and I never had to come down from the bar. Pushups were a solid 30 with no problems. There is a lot of waiting between sets on this one, but I like it.

Start Time: 7:45 pm; Workout Time: 63 minutes; Calories Burned: 332; Avg Heart Rate: 106.


THURSDAY - DECEMBER 17, 2020 - POWER NATION BETA 1 - Primal Flow

Mixed feelings about this one. While I understand the concept and think it definitely has purpose and should be included in the program, it just doesn't get me excited. Part of that may be the way Tony is presenting it here. It's part of the testing process, but he has Michael doing too many modifications throughout that it just interrupts the flow of the workout. It's almost as if he's afraid it's going to be too hard and turn people off, and that doesn't appear to be the case. It's definitely got a learning curve, but it's definitely do-able.

Start Time: 8:25 pm; Workout Time: 46 minutes; Calories Burned: 349; Avg Heart Rate: 113. 


FRIDAY - DECEMBER 18, 2020 - POWER NATION BETA 1 - Arms and Abs

This is one of my favorite Power Nation workouts. I upped the weight and/or reps on a lot of the exercises with no problems. It felt good.

Start Time: 8:00 pm; Workout Time: 49 minutes; Calories Burned: 368; Avg Heart Rate: 112.


SATURDAY - DECEMBER 19, 2020 - POWER NATION BETA 1 - Yoga Flow

I really liked this one when I did it two weeks ago. Today I wasn't dreading doing it, but wasn't in the mood to devote almost an hour and a half to it. I was stressed a bit today and just wanted to relax and watch some football. Knowing I had to do this wasn't helping. Once I got into it, I couldn't stay relaxed. The pace, which didn't bother me two weeks ago, was excruciating today. I was getting frustrated and probably just sat through half of the workout. Some moves I just did quicker than they did, just to get them done. Not a good experience, but there are going to be days like that.

Start Time: 8:50 pm; Workout Time: 85 minutes; Calories Burned: 568; Avg Heart Rate: 102.


SUNDAY - DECEMBER 20, 2020 - POWER NATION BETA 1 - Core Warrior 2

I did OK, but the sixth and last moves are entirely too long.

Start Time: 9:10 pm: Workout Time: 21 minutes; Calories Burned: 158; Avg Heart Rate: 108.


SUNDAY WEIGH IN 

*I forgot to weigh myself in the morning, so this was done at 9:30 pm, after eating all day
Weight: 158.2 (+1.4 lbs)
Body Fat: 12.9% (+0.2%)


THOUGHTS FOR THE WEEK

The workouts went well. The program works. I'm just sore, and it's making me irritable. The whole worldwide Covid situation is just making me depressed. I don't even feel like moving, let alone having to go to work, then coming home and doing a workout. I'm in a better situation than a lot of people and probably don't have a right to complain, but that's where I am.

WEEK OF 12/07/2020 - POWER NATION BETA 1 - WEEK 11

MONDAY - DECEMBER 7, 2020 - POWER NATION BETA 1 - Blood and Breath

I wasn't in a real good mood when I got home. Stressful day at work and I'm drinking way too much Pepsi again. I saw someone online say they didn't like this workout, so I guess that influenced me a bit. I read my notes on the last time I did it and saw it was 68 minutes and a bit "blah". I sat through the warmup then half assed the workout. It was boring, but I did the entire thing.

Start Time: 7:20 pm; Workout Time: 68 minutes; Calories Burned: 470; Avg Heart Rate: 103 . 


TUESDAY - DECEMBER 8, 2020 - POWER NATION BETA 1 - Push

A good old school workout, which I like. I increased my numbers in a few areas.

Start Time: 8:250 pm; Workout Time: 54 minutes; Calories Burned: 318; Avg Heart Rate: 108.


WEDNESDAY - DECEMBER 9, 2020 - POWER NATION BETA 1 - Punchin' and Kickin'

I really want to like this workout, and probably will once I get used to the moves, but for now it just feel a bit disjointed. Alice seems like she's a bit out of control on some of the moves. There's a few where she seems like she's kicking with the wrong leg, or maybe she's doing it right and Tony is off. Just a bit confusing and it takes away the flow a bit.

Start Time: 8:20 pm; Workout Time: 37 minutes; Calories Burned: 279; Avg Heart Rate: 106 .


THURSDAY - DECEMBER 10, 2020 - POWER NATION BETA 1 - Who's Got Your Back

I was feeling pretty good throughout the workout. I went a bit faster than they did, then watched as they finished up. I'm realizing I can probably do more pullups than I presently am, but my hands keep sliding off the bar. I need to do something with my grip strength.

Start Time: 8:15 pm; Workout Time: 52 minutes; Calories Burned: 402; Avg Heart Rate: 109 .


FRIDAY - DECEMBER 11, 2020 - POWER NATION BETA 1 - Heart Lungs Legs

I hated this the first time I did it. Today I just settled in and did the best I could with the moves as they came up. It was much more enjoyable, and I found myself actually liking it.

Start Time: 7:40 pm; Workout Time: 61 minutes; Calories Burned: 376; Avg Heart Rate: 104.


SATURDAY - DECEMBER 12, 2020 - Power and Strength Yoga

My plan was to get this done earlier in the day, but that didn't happen. By the time I got around to it I just wasn't in the mood. I was bred with the routine and actually sat out a few of the moves. I wasn't angry or anything, and I didn't feel guilty about doing so, but there are only so many vinyasas you want to do.

Start Time:8:55 pm; Workout Time: 67 minutes; Calories Burned: 523; Avg Heart Rate: 112.


SUNDAY - DECEMBER - 13, 2020 - 3 Speed Core Warrior

This went well. The only move I really have trouble with is the one where you're walking your feet back in forth while in plank. I just kind of leave my feet where they are and move forward and backwards from my elbows.

Start Time: 8:00 pm: Workout Time: 18 minutes; Calories Burned: 147; Avg Heart Rate: 109.


SUNDAY WEIGH IN

Weight: 156.8 (-0.4 lbs)
Body Fat: 12.7% (no change)


THOUGHTS FOR THE WEEK

I'm definitely seeing some kind of results with this program. It's different enough from P90X that it's keeping things fresh.