WEEK OF 06/24/2024 - THE POWER OF 4 - ROUND 5 - WEEK 4

MONDAY, JUNE 24, 2024 - THE POWER OF 4 - Triple Trouble Challenge

This is the start of the second three week cycle. This one might be the toughest and one of the longest of all the workouts, but it might be my favorite. I did 30 pushups on each set, and 20 Band Pulldowns, making sure I engaged the back on each one. That's 360 pushups and 240 band pulldowns. It went well. I'm proud of myself. I don't know why the calorie burn and hear rate numbers were so low, because I was working hard.

Start Time: 7:20 pm; Workout Time: 70 minutes: Calories Burned: 268; Avg Heart Rate: 93. 


TUESDAY, JUNE 25, 2024 - THE POWER OF 4 - Flash Card Plyo

I had to cut the lawn for an hour when I got home from work, then did this one a few hours later. I don't think I was too tired. The workout seemed to go well, and I actually felt a bit energized. I even did the burpees.

Start Time: 9:05 pm; Workout Time: 43 minutes: Calories Burned: 317; Avg Heart Rate: 111.


WEDNESDAY, JUNE 26, 2024 - THE POWER OF 4 - Shoulders and Arms Recharge

I used the same weights I'd used the last few times. 12 reps on most moves. It's a good workout.

Start Time: 9:30 pm; Workout Time: 40 minutes: Calories Burned: 270; Avg Heart Rate: 109.


THURSDAY, JUNE 27, 2024 - THE POWER OF 4 - Don't Skip Yoga

Not bad. Not great. Sort of down the middle. I'll always struggle with my balance, and some moves I didn't hold as long as they did. I also did the "Meathead" section faster than they did. It's a long workout, but I got through it.

Start Time: 8:40 pm; Workout Time: 67 minutes: Calories Burned: 331; Avg Heart Rate: 99.


FRIDAY, JUNE 28, 2024 - THE POWER OF 4 - Primal Flow

I don't like this one, but I did it to the best of my abilities, which isn't pretty, as I'm limited on my mobility. It certainly gassed me.

Start Time: 5:00 pm; Workout Time: 55 minutes: Calories Burned: 3731; Avg Heart Rate: 106.


SATURDAY, JUNE 29, 2024 - THE POWER OF 4 - Attack an Defend

Business as usual. I got it done. Nothing much to say.

Start Time: 7:10 pm; Workout Time: 49 minutes: Calories Burned: 300; Avg Heart Rate: 102.


SUNDAY, JUNE 30, 2024 - THE POWER OF 4 - The Power of Core

Another one I don't like, as there are several moves I can't do with the speed or range of motion they do. I muddled through it.

Start Time: 8:35 pm; Workout Time: 23 minutes: Calories Burned: 105; Avg Heart Rate: 95.


SUNDAY WEIGH IN

Weight: 166.4 (+.0 lbs)
Body Fat: 15.4% (+0.1%)


THOUGHTS FOR THE WEEK

These are some of the toughest workouts in the program, but I got through them. However, I am a bit tired, and a bit sore. I guess that means they are working.

WEEK OF 06/17/2024 - THE POWER OF 4 - ROUND 5 - WEEK 3

MONDAY - JUNE 17, 2024 - THE POWER OF 4 - Chest and Back Round Robin

Rotation - Pushups: 1) Stands (32 reps), 2) Med Balls (24 reps); 3) Upside Down Bosu Ball (16 reps); Pullups: 1) Pullup Assist (8 reps), 2) Seated Weighted Rows (30 lbs, 12 reps), 3) Band Pulldowns (16 reps). I did pretty good. I normally do Decline Pushups on the Bosu moves. Today there were no declines. Didn't go too low on the Med Ball pushups.

Start Time: 7:40 pm; Workout Time: 57 minutes; Calories Burned: 332; Avg Heart Rate: 105.


TUESDAY - JUNE 18, 2024 - THE POWER OF 4 - Plyo 30/15

I did OK. There isn't anything really tough until the last five moves, where you are up and down a bit. I handled those as best as I could, modifying the Mountain Squats.

Start Time: 8:00 pm; Workout Time: 42 minutes; Calories Burned: 251; Avg Heart Rate: 103.


WEDNESDAY - JUNE 19, 2024 - THE POWER OF 4 - Arms and Abs 

I think I used the same weights as I had last year. Nothing too exciting, but steady, and it was a decent workout. 

Start Time: 7:30 pm; Workout Time: 42 minutes; Calories Burned: 246; Avg Heart Rate: 103.


THURSDAY - JUNE 20, 2024 - THE POWER OF 4 - Power and Strength Yoga

I really wasn't looking forward to this one because I know it's long and tedious, with a lot of vinyasas, which I struggle with. I took a bit of a surprise nap when I got home. I was feeling a bit refreshed when I woke up, and just decided to get it done and enjoy it as much as I could. That's what I did. It wasn't perfect, but my attitude was good. On another note, as with Don't Skip Yoga where I mentioned Ann Marie looked a lot cuter on the big TV, I want to note the same with Christina on this one. Makes both workouts better.
 
Start Time: 7:55 pm; Workout Time: 66 minutes; Calories Burned: 335; Avg Heart Rate: 99.


FRIDAY - JUNE 21, 2024 - THE POWER OF 4 - Head To Toe

Strange day. I played golf this morning in extremely high temperatures. I was drained when I got home and remained so through most of the day. I woke up from a long nap in the late evening and knew there was no way I was going to be able to get a workout in. I went back to the adage of "Listen To Your Body", but in the back on my mind I kept hearing a little voice saying it's an excuse and that I don't miss workouts. So, at 10:30 at night, I got it started. It wasn't great, and I don't like this workout to begin with, but I got it done. I got the what is supposed to be the last move, the 10 burpees, done during the warmup, so I could get them out of the way. Am I happy I got it done? Not really.  
 
Start Time: 10:40 pm; Workout Time: 56 minutes; Calories Burned: 325; Avg Heart Rate: 102.

SATURDAY - JUNE 22, 2024 - THE POWER OF 4 - Kicking and Punching

Long, long workout. There was several times I had to sit down for a few seconds between moves. I didn't do any Sprawls (Burpees). I did the move, then did a front kick instead of the sprawl. Overall, it went OK. I didn't cheat myself. 
 
Start Time: 6:45 pm; Workout Time: 69 minutes; Calories Burned: 444; Avg Heart Rate: 105.

SUNDAY - JUNE 23, 2024 - THE POWER OF 4 - Bod Scan Meditation

Relaxing. My mind wandered a bit, so it wasn't total bliss, but it was a good day off from the weights and cardio,
 
Start Time: 8:05 pm; Workout Time: 24 minutes; Calories Burned: 36; Avg Heart Rate: 74.


SUNDAY WEIGH IN

Weight: 165.6 (no change)
Body Fat: 15'3% (no change)


THOUGHTS FOR THE WEEK

It's good that the weight and body fat stayed level. The workouts went well. I've done the entire three week cycle, and I feel good. I didn't dog any of the workouts.

WEEK OF 06/10/2024 - THE POWER OF 4 - ROUND 5 - WEEK 2

MONDAY, JUNE 10, 2024 - THE POWER OF 4 - Push 

In the past I have always done the Squat, Curl, Corkscrew, Press move during the warmup. It's the toughest move in the workout, and i want to get it out of the way while I'm fresh. I grabbed the 25's, started it, and realized they felt a bit heavy. I got in the 12 reps. When done, I looked at my numbers from the past and realized I'd always used 20's. So this motivated me to increase my reps over what I had done in the past. It worked out OK, and was a good way to start the week.

Start Time: 7:00 pm; Workout Time: 42 minutes; Calories Burned: 350; Avg Heart Rate: 116.


TUESDAY, JUNE 11, 2024 - THE POWER OF 4 - Heart, Lungs, Legs 

I used to really hate this one. Now, it's not so bad. I just modify when I have to. I got the Gorilla Crawls out of the way during the warmup because those are tough to do mid-way through the workout.

Start Time: 7:50 pm; Workout Time: 58 minutes; Calories Burned: 306; Avg Heart Rate: 97.


WEDNESDAY, JUNE 12, 2024 - THE POWER OF 4 - Who's Got Your Back

I went a lot faster than they did and finished about 6 moves ahead of them. However, I wasn't doing pullups. I was doing Band Pulldowns, getting in 16 on each of those sets. On the weighted moves. I mostly used 30's on the heavier ones, and 15's on the upper back / shoulder moves. All went Ok. Last time I did this I used 35's on the heavier moves, but didn't think I could handle them today because I hadn't been at it in a while. Turns out I might have been able to.

Start Time: 7:50 pm; Workout Time: 55 minutes; Calories Burned: 343; Avg Heart Rate: 108.


THURSDAY, JUNE 13, 2024 - THE POWER OF 4 - Morning Yoga

Probably my favorite yoga routine. Quick, relaxing, and to the point. Minimum amount of vinyasas, which Tony usually beats to death in his other yoga routines, making them not so relaxing. I was a bit more flexible than usual today and my balance was above my usual also. For some reason, I feel like I've been above average for almost all the workouts over the last week and a half. It's been noticeable to me, at least..

Start Time: 9:50 pm; Workout Time: 37 minutes; Calories Burned: 116; Avg Heart Rate: 90.

FRIDAY, JUNE 14, 2024 - THE POWER OF 4 - Drop, Pulse, and Hold

I always thought this workout was excessively long and should have been restructured somehow to reduce the time a bit. Today, that came to reality. I was pretty much worn after the first round, but I don't quit early or take Stop Options as a rule. After completing the second set of the Lincoln Squats, my legs pretty much collapsed and I went down to my knees, skinning them on the carpet. Not a good thing. I did use 15 lb weights on almost all of the moves, and I did finish out the workout.

Start Time: 8:15 pm; Workout Time: 72 minutes; Calories Burned: 436; Avg Heart Rate: 104.


SATURDAY, JUNE 15, 2024 - THE POWER OF 4 - Flash Cardio

I can't go full blast on a lot of these moves, but I did OK.

Start Time: 8:45 pm; Workout Time: 48 minutes; Calories Burned: 280; Avg Heart Rate: 99.

SUNDAY, JUNE 16, 2024 - THE POWER OF 4 - Crunch Town

I like this one much better than Power of Core. I have a problem crunching up, as it hirts my lower back, so I modified a bit when necessary.

Start Time: 9:00 pm; Workout Time: 21 minutes; Calories Burned: 79; Avg Heart Rate: 87.


SUNDAY WEIGN IN

Weight: 165.6 (-1.8 lbs)
Body Fat: 15.3% (-0.4%)


THOUGHTS FOR THE WEEK

I'm feeling good about how things are going. I'm feeling a bit stronger and toned.

WEEK OF 06/03/2024 - THE POWER OF 4 - ROUND 5 - WEEK 1

MONDAY - JUNE 3, 2024 - THE POWER OF 4 - Triple Trouble Challenge

I think I took five weeks off. Some of it was necessary, but I knew if I didn't start today, it was because of laziness. I can't believe the last time I did this was over a year ago. The workout went well. My goal was 25 pushups and 16 band pulldowns, as I can't really do a real pullup anymore. I engage my back when doing them, so it does seem to be a bit effective.

Start Time: 6:50 pm; Workout Time: 70 minutes; Calories Burned: 386; Avg Heart Rate: 102.


TUESDAY - JUNE 4, 2024 - THE POWER OF 4 - Flash Card Plyo

This went OK. I got interrupted about a quarter of the way through, but got back into it. I wasn't dogging it, but am limited a bit because of my poor balance. I did do the plank burpees, but changed the Mountain Squats to sort of a run in Table position. I'm always afraid I'm going to hurt my wrists reaching back and down on those Mountain Squats.

Start Time: 8:40 pm; Workout Time: 42 minutes; Calories Burned: 232; Avg Heart Rate: 92.


WEDNESDAY - JUNE 5, 2024 - THE POWER OF 4 - Shoulders and Arms Recharge

I did 12 reps on most of the exercises and used the same weights I had been using last year. It went OK.

Start Time: 8:20 pm; Workout Time: 40 minutes; Calories Burned: 327; Avg Heart Rate: 121.


THURSDAY - JUNE 6, 2024 - THE POWER OF 4 - Don't Skip Yoga

This yoga routine is hard. I have a difficult time getting to my feet after the vinyasas, and there were a lot of those, especially on the faster "Meathead" section. One useless note: This is the first time I've done Power of 4 with my larger TV, and I've realized Ann Marie is super cute, and she seems to have a great personality. Makes the workout go a bit better. 

Start Time: 8:30 pm; Workout Time: 67 minutes; Calories Burned: 442; Avg Heart Rate: 107.


FRIDAY - JUNE 7, 2024 - THE POWER OF 4 - Primal Flow

I played gold this morning and got poured on. I was cold and miserable when I got home and spent a lot of time napping. I don't like this workout to begin with, so it was tough getting started. Eventually I did, but it wasn't pretty. I didn't have my workout shoes on for some reason and was sliding around a bit on some of the moves.

Start Time: 9:40 pm; Workout Time: 55 minutes; Calories Burned: 387; Avg Heart Rate: 109.


SATURDAY - JUNE 8, 2024 - THE POWER OF 4 - Attach and Defend

I like this one, a lot because I like Alice, but it seems to tire me out more than I feel it should. Today was no exception.

 

Start Time: 8:00 pm; Workout Time: 49 minutes; Calories Burned: 215; Avg Heart Rate: 103.


SUNDAY - JUNE 9, 2024 - THE POWER OF 4 - The Power of Core

There are some moves in this one that are tough and long. I got through it, but modified a bit, and didn't get 20 reps in on a few of the moves.

Start Time: 7:45 pm; Workout Time: 23 minutes; Calories Burned: 103; Avg Heart Rate: 97.


SUNDAY WEIGH IN

Weight: 167.4 (+4.8 lbs)
Body Fat: 15.7% (+1.4 %)

Not sure why the big increases. Hopefully it's a blip and goes down next week.


THOUGHTS FOR THE WEEK

For the first week back after five weeks off, I think I did pretty good. I was worried a bit because in theory these workouts are a bit tougher in some areas than the PwerSync60 ones, but maybe not.