WEEK OF 06/27/2022 - THE POWER OF 4 - ROUND 2 - WEEK 10

MONDAY - JUNE 27, 2022 - THE POWER OF 4 - Crunch Town 

Primal Flow was scheduled, but I hadn't been feeling well most of the day, so I didn't feel up to it. I did Crunch Town instead, because I haven't been doing my Sunday ab workouts. The workout went OK. I modified a few moves, not sitting up all the way, because it was hurting my lower back.

Start Time: 9:20 pm; Workout Time: 21 minutes; Calories Burned: 110; Avg Heart Rate: 93.


TUESDAY - JUNE 28, 2022 - THE POWER OF 4 - Arms and Abs 

Thus went well. I increased my reps on at least one move (Heavy Curls), otherwise it was pretty much the same as last time. My arms are feeling a bit, though.

Start Time: 8:50 pm; Workout Time: 42 minutes; Calories Burned: 331; Avg Heart Rate: 109.


WEDNESDAY - JUNE 29, 2022 - THE POWER OF 4 - Body Scan Meditation 

I was kind of excited when I saw this on the schedule this week. I'd never done it before, and quite honestly, I didn't even know it existed. It was amazing, Simply amazing. I think I was conscious the entire time, but barely. It went by quickly, and I feel very good afterwards. Definitely a bit more relaxed.

Start Time: 8:50 pm; Workout Time: 24 minutes; Calories Burned: 52; Avg Heart Rate: 78.


THURSDAY - JUNE 30, 2022 - THE POWER OF 4 - Attack and Defend 

My balance wasn't great, but I did what I could. I wore workout shoes today. The last few times I did this I wasn't wearing shoes, and think I might have done better, but sometimes it just seems on how my balance is in general for that particular day.

Start Time: 8:40 pm; Workout Time: 49 minutes; Calories Burned: 304; Avg Heart Rate: 99.


FRIDAY - JULY 1, 2022 - THE POWER OF 4 - Triple Trouble Challenge 

30 Pushups. 15 Band Pulldowns. No problems. Even though I haven't been doing regular pullups, I can still feel the muscles in my back. I am concentration on those muscles during the pulldowns.

Start Time: 8:40 pm; Workout Time: 70 minutes; Calories Burned: 374; Avg Heart Rate: 95.


SATURDAY - JULY 2, 2022 - THE POWER OF 4 - Morning Yoga 

I'm not sure what was on the schedule today. It said "Morning Meditation", but I couldn't find that, so I did this, as there was no yoga for this week. It went OK.

Start Time: 7:50 pm; Workout Time: 37 minutes; Calories Burned: 131; Avg Heart Rate.


SUNDAY - JULY 3, 2022 - Rest


SUNDAY WEIGH IN

Weight: 154.6 (+0.4 lbs)
Body Fat: 12.4% (-0.1%)

Both are good numbers for me.


THOUGHTS FOR THE WEEK

Not much to say this week. The workouts didn't go exceptionally well, but I did like the Body Scan Meditation. 

WEEK OF 06/20/2022 - THE POWER OF 4 - ROUND 2 - WEEK 9

MONDAY - JUNE 20, 2022 - THE POWER OF 4 - Push 

I increased my reps on a number of moves, mostly the pushup ones. On the Chest Presses on the stability ball, I tried using 30's, but wasn't up to it, so I went down to 25's. Sometimes I can do 30's sometimes not, but today I felt I'd hurt myself if I kept trying. Overall, it was a good workout after last week's recovery week.

Start Time: 8:00 pm: Workout Time: 47 minutes; Calories Burned: 505; Avg Heart Rate: 127.


TUESDAY - JUNE 21, 2022 - THE POWER OF 4 - Plyo 30-15

My legs were tired and my balance was bad, so it didn't go too well. I had bought some new Xero shoes that were more cross trainers than the other ones I had. They were comfortable, but even they didn't help me today.

Start Time: 8:00 pm: Workout Time: 42 minutes; Calories Burned: 304; Avg Heart Rate: 105.


WEDNESDAY - JUNE 22, 2022 - THE POWER OF 4 - Chest and Back Round Robin

I changed the usual order around, just because. I still don't go too low on the Med Ball pushups or the Decline Pushups on an upside down Bosu Ball, but everything else went OK. I used 30's on the wighted back moves.

Start Time: 7:50 pm: Workout Time: 57 minutes; Calories Burned: 495; Avg Heart Rate: 115.


THURSDAY - JUNE 23, 2022 - THE POWER OF 4 - Flash Card-io

This might have been the best I've ever done with this routine. I still can't jump at all, but at least I tried, to see if I could. I felt fresh most of the workout.

Start Time: 8:20 pm: Workout Time: 48 minutes; Calories Burned: 341; Avg Heart Rate: 104.


FRIDAY - JUNE 24, 2022 - THE POWER OF 4 - Drop, Pulse, and Hold

I played golf in the morning, cut the lawn in the afternoon for a hour, then did this beast in the evening. My legs were starting to fry about a third of the way through, but I was determined to finish, so I sucked it up and did so.

Start Time: 8:35 pm: Workout Time: 72 minutes; Calories Burned: 506:  Avg Heart Rate: 104.


SATURDAY - JUNE 25, 2022 - THE POWER OF 4 - Morning Yoga

This went OK. Not bad, but not great, either. I got started late. Just wasn't into it.

Start Time: 9:25 pm: Workout Time: 37 minutes; Calories Burned: 117:  Avg Heart Rate: 100.


SUNDAY - JUNE 26, 2022 - Rest


SUNDAY WEIGN IN

Weight: 154.2 (-2.6 lbs)
Body Fat: 12.5% (-0.3%)

I've been doing a lot of walking, mowing the lawn, the last few days, so maybe that had something to do with it.


THOUGHTS FOR THE WEEK

I liked the weight loss. At this point, I'm not looking to lose more weight, but it was going up too quickly, so an adjustment was good. The strength workouts went pretty well after the recovery week.

WEEK OF 06/13/2022 - THE POWER OF 4 - ROUND 2 - WEEK 8

MONDAY - JUNE 13, 2022 - THE POWER OF 4 - Morning Yoga

I felt relaxed today. As we were starting in Mountain Pose I was thinking about how good my balance was. A few months ago I was stumbling all over the place while just trying to stand there. Today I felt like I did several years ago, before all the crap hit. It may have been my attitude, or mayble a bit of confidence, but the rest of the workout went very well. I was even able to get up into a few standing poses off of the vinyasas. Those still have a ways to go, but they were encouraging today.

Start Time: 8:40 pm; Workout Time: 37 minutes; Calories Burned: 204; Avg Heart Rate: 96.


TUESDAY - JUNE 14, 2022 - THE POWER OF 4 - Cardio 24

I cut the lawn when I got home. That took an hour, so my blood was moving a bit. This is a short workout, but I did pretty good at it. I didn't have to modify too much, except when we were jumping.

Start Time: 10:05 pm; Workout Time: 26 minutes; Calories Burned: 192; Avg Heart Rate: 106.


WEDNESDAY - JUNE 15, 2022 - THE POWER OF 4 - Kickin' and Punchin'

Last time, I didn't get through the whole thing. Today I did. I went with socks only again. No shoes. It seems to work better. Again, my balance was bad, but I did what I could. It's been worse.

Start Time: 8:25 pm; Workout Time: 69 minutes; Calories Burned: 389; Avg Heart Rate: 97.


THURSDAY - JUNE 16, 2022 - THE POWER OF 4 - Pure Stretch

This went fine, but not my most flexible, especially in my legs. 

Start Time: 9:25 pm; Workout Time: 48 minutes; Calories Burned: 153; Avg Heart Rate: 85.


FRIDAY - JUNE 17, 2022 - THE POWER OF 4 - Cardio 24

I started really late. It went about the same as Tuesday's workout. It's a good little routine. Perfect for a Recovery Week

Start Time: 10:50 pm; Workout Time: 26 minutes; Calories Burned: 134; Avg Heart Rate: 96.


SATURDAY - JUNE 18, 2022 - THE POWER OF 4 - Don't Skip the Yoga

I tried, but I simply have a hard time get up into the standing poses. I can't swing my leg through anymore, have a hard time getting into the standing position, then have a hard time balancing with one foot back. But I got through it and didn't really quit.

Start Time: 7:05 pm; Workout Time: 67 minutes; Calories Burned: 393; Avg Heart Rate: 97.


SUNDAY -- JUNE 19, 2022 - Rest

I really should start dong my Sunday ab workouts again, but I do like the day off.


SUNDAY WEIGH IN

Weight: 156.8 (+1.2 lbs)
Body Fat: 12.8% (+0.1%)

Ok with me. I'm still trying to put some weight back on. I'm just hoping it's not "bad" weight. I'm also hoping it might bring some strength back.


THOUGHTS FOR THE WEEK

This was pretty much a "Recovery Week". It was much needed and much appreciated.

WEEK OF 06/06/2022 - THE POWER OF 4 - ROUND 2 - WEEK 7

MONDAY - JUNE 6, 2022 - THE POWER OF 4 - Triple Trouble Challenge

My number were 30 pushups and 15 band pulldowns, the same as they've been for a while. I might increase them a smidge next time. I was getting tired on a few of the pushup moves. The band pulldowns are easy, though I am concentrating on using my back muscles when I do them. The alarming thing was that I wanted to see how many actual pullups I could do when I was done with the workout, as I haven't done any unassisted ones in a very long time. The answer was zero. No strength whatsoever.

Start Time: 8:10 pm; Workout Time: 70 minutes; Calories Burned: 377; Avg Heart Rate: 95.


TUESDAY - JUNE 7, 2022 - THE POWER OF 4 - Flash Card Plyo

I was feeling pretty good going in. My attitude was good. I did what I was able to. The facts are that I can no longer jump straight up off my toes, so I get no height, and I crash to the floor with my feet. This is no good on the knees. I modify.

Start Time: 7:50 pm; Workout Time: 42 minutes; Calories Burned: 233; Avg Heart Rate: 96.


WEDNESDAY - JUNE 8, 2022 - THE POWER OF 4 - Push

A pretty good workout. I increased my reps on a few of the moves. I tried 30's on the Chest Presses while laying on a stability ball, and almost dropped one on the weights on my head. I finally got it under control, but didn't have much range of motion there, nor on the Decline Pushups. All else was good. This is the mid-point of the round, and for some reason I don't feel like I'm accomplishing much. It might be because I know I'm limited in what I can do, which is bad thinking. On most days I'm doing what I can.

Start Time: 8:10 pm; Workout Time: 47 minutes; Calories Burned: 388; Avg Heart Rate: 116.


THURSDAY - JUNE 9, 2022 - THE POWER OF 4 - Power and Strength Yoga

Just a crappy workout. My balance was practically non-existent. I fumbled my way up to the point where he started the "Ladder". During that time I went from a pair of athletic socks that kept sliding off, to one pair of athletic shoes that kept grabbing the mat, to another pair of athletic shoes that did the same thing. During the "Ladder" sequences I couldn't keep my balance on any of the standing poses. I tried going from the athletic shoes to sneakers, but they didn't help, then finally went to double socks, but they didn't help anything. The main problem was the balance, and there was no way around it. I sat though a lot of moves, maybe half the workout, including a lot of the seated exercises. I'll just move on.

Start Time: 8:30 pm; Workout Time: 66 minutes; Calories Burned: 335; Avg Heart Rate: 94.


FRIDAY - JUNE 10, 2022 - THE POWER OF 4 - Heart, Lungs, Legs

Day off from work. I played golf in the morning. I took a nap around 6pm and woke up jusy before 9pm. I was sluggish as hell, and didn't think there would be anyway I could get a workout it. I decided to do it late. My legs were fried and very weak, so there wasn't much range of motion. 

Start Time: 10:35 pm; Workout Time: 58 minutes; Calories Burned: 318; Avg Heart Rate: 95.


SATURDAY - JUNE 11, 2022 - THE POWER OF 4 - Attack and Defend

I tried something different today. One of the issues I'd been having with the two martial arts workouts was that my feet were getting very tired. Today, I didn't wear shoes. I just did the workout in my socks on a mat. I was concerned my balance would be worse without the shoes, but it didn't seem to be. The big difference was that my feet didn't get overly tired. I'll try this again next time.

Start Time: 8:20 pm; Workout Time: 49 minutes; Calories Burned: 325; Avg Heart Rate: 103.


SUNDAY - JUNE 12, 2022 - Rest


SUNDAY WEIGH IN

Weight: 155.6 (+1.2 lbs)
Body Fat: 12.7% (+0.5%)


THOUGHTS FOR THE WEEK

The workouts went pretty good. I played golf on Friday and felt pretty good there too. It's good that I can feel good.