WEEK OF 08/26/2024 - THE POWER OF 4 - ROUND 5 - WEEK 12

MONDAY - AUGUST 26, 2024 - THE POWER OF 4 - Chest and Back Round Robin

My Roku wasn't working, so I did the workout off my workout sheet. I went a lot faster than they normally would have, and I did feel it. I got winded a few times, but did rest for a bit. Normal reps and rotation.

Start Time: 10:10 pm; Workout Time: 35 minutes; Calories Burned: 301; Avg Heart Rate: 122.

** Took another week off here. Just got too busy. Will finish off the week. **


TUESDAY - SEPTEMBER 3, 2024 - THE POWER OF 4 - Plyo 30-15

Got back into it. Hopefully I can finish this week uninterrupted. In 16 years I've never broke up a round like this before, but things happen. I'm not a fan of this workout. Plyo routines are tough for me because I can't jump or move my feet fast. I just do what I can, but it does get frustrating and boring,

Start Time: 7:25 pm; Workout Time: 43 minutes; Calories Burned: 274; Avg Heart Rate: 104.


WEDNESDAY - SEPTEMBER 4, 2024 - THE POWER OF 4 - Arms and Abs

This went well. I didn't increase any reps or weight from last time, but still felt like I got a satisfying workout in,

Start Time: 7:25 pm; Workout Time: 42 minutes; Calories Burned: 295; Avg Heart Rate: 114.

THURSDAY - SEPTEMBER 5, 2024 - THE POWER OF 4 - Power and Strength Yoga

I did pretty good. My balance was a slight bit better than normal, so that always makes me feel good.

Start Time: 7:55 pm; Workout Time: 66 minutes; Calories Burned: 296; Avg Heart Rate: 96.


FRIDAY - SEPTEMBER 6, 2024 - THE POWER OF 4 - Head To Toe

Nothing exceptional, but it was a solid workout. I didn't dog any of the moves.

Start Time: 9:10 pm; Workout Time: 56 minutes; Calories Burned: 277; Avg Heart Rate: 97.

SATURDAY - SEPTEMBER 7, 2024 - THE POWER OF 4 - Kicking and Punching

Again, nothing exceptional, but it was a solid workout. I'm pleased with it.

Start Time: 8:10 pm; Workout Time: 69 minutes; Calories Burned: 464; Avg Heart Rate: 106.


SUNDAY - SEPTEMBER 8, 2024 - THE POWER OF 4 - Body Scan Meditation

I always compare this to the first time I ever did this workout a few years ago. That time was magical. I've never reached that same feeling, because my mind now seems to wander a bit, but it was relaxing, as it usually is, and it's probably the workout I look forward to the most. The down time is needed at times.

Start Time: 8:30 pm; Workout Time: 24 minutes; Calories Burned: 35; Avg Heart Rate: 77.


SUNDAY WEIGH IN

Weight: 165.4 (+3.4 lbs)
Body Fat: 15.0 (+0.3 lbs)


THOUGHTS FOR THE WEEK

After a week off after Monday, I finished off the final six days without any hiccups. I think I did well. Steady, and got the job done.

WEEK OF 08/12/2024 - THE POWER OF 4 - ROUND 5 - WEEK 11

MONDAY, AUGUST 12, 2024 - THE POWER OF 4 - Push

Pretty good, even though I really wasn't into it when I started. I forced myself to get involved by increasing my reps on a few moves. That seemed to work.

Start Time: 7:45 pm; Workout Time: 47 minutes; Calories Burned: 353; Avg Heart Rate: 116.


TUESDAY, AUGUST 13, 2024 - THE POWER OF 4 - Heart, Lungs, Legs

My worst workout in a long time, maybe this entire round. I just tolerate this one to begin with. Sometimes I just shut my mind off and take it one move at a time, and I'm OK. Today, I had a lot of things banging around in my head, so I wasn't in the mood. Moving on.

Start Time: 8:00 pm; Workout Time: 58 minutes; Calories Burned: 289; Avg Heart Rate: 96.


WEDNESDAY, AUGUST 14, 2024 - THE POWER OF 4 - Whose Got Your Back

As usual, I went at this one pretty hard. Weights and reps were the same as last time. I saw no need to increase things today, Good workout.

Start Time: 8:20 pm; Workout Time: 55 minutes; Calories Burned: 274; Avg Heart Rate: 98.


THURSDAY, AUGUST 15, 2024 - THE POWER OF 4 - Morning Yoga

Pretty much as usual on this. Nothing exceptional, but I do like that it's short. 

Start Time: 9:25 pm; Workout Time: 37 minutes; Calories Burned: 89; Avg Heart Rate: 106,


FRIDAY, AUGUST 16, 2024 - THE POWER OF 4 - Drop, Pulse, Hold

I played golf in the morning, came home to do this beast, the had to run out to a fantasy football draft. Despite the commotion, the workout went OK.

Start Time: 4:00 pm; Workout Time: 71 minutes; Calories Burned: 478; Avg Heart Rate: 107.

NOTE: I took a break here. I was helping a friend move and having fantasy drafts, so I really wasn't able to get a lot of time for the workouts without compromising things. I decided to take a week off and complete the week starting next Saturday. I forgot to do that and did both remaining workouts the following Sunday. I'm almost done with the round. I didn't want to go two weeks off or just ditch the rest of the round. I've never done that.

SUNDAY, AUGUST 25, 2024 - THE POWER OF 4 - Flash Cardo

Poor workout. I just couldn't move fast.

Start Time: 6:05 pm; Workout Time: 48 minutes; Calories Burned: 284; Avg Heart Rate: 100,


SUNDAY, AUGUST 25, 2024 - THE POWER OF 4 - Crunch Town

I did this right after I finished Flash Cardio. I haven't done back to back in years. It went OK, but my abs were really burning.

Start Time: 6:55 pm; Workout Time: 21 minutes; Calories Burned: 123; Avg Heart Rate: 101.


SUNDAY WEIGH IN

I forgot to weigh myself on the 18th, so the numbers below are from August 25th.

WEIGHT: 161.2 (-5.6 lbs from two weeks ago)
BODY FAT: 14.9% (-0,8% from two weeks ago)

I don't think I was eating a lot,


THOUGHTS FOR THE WEEK

A bid disjointed, but I think I handled it well.

WEEK OF 08/05/2024 - THE POWER OF 4 - ROUND 5 - WEEK 10

MONDAY - AUGUST 5, 2024 - THE POWER OF 4 - Triple Trouble Challenge 

I really like this workout. I go pretty hard at it. I need to do Band Pulldowns instead of pullups, but I concentrate on my back muscles when I'm doing them. Today I did 32 pushups on each set and 16 Band Pulldowns.

Start Time: 7:25 pm; Workout Time: 70 minutes;  Calories Burned: 317; Avg Heart Rate: 98.


TUESDAY - AUGUST 6, 2024 - THE POWER OF 4 - Flash Card Cardio 

Pretty good. Nothing exceptional, but I concentrated on what I was doing. My balance wasn't great.

Start Time: 7:45 pm; Workout Time: 43 minutes;  Calories Burned: 250; Avg Heart Rate: 100.


WEDNESDAY - AUGUST 7, 2024 - THE POWER OF 4 - Shoulders and Arms Recharge

I increased my reps or weight on several moves. It went well and I didn't cheat myself anywhere.

Start Time: 7:45 pm; Workout Time: 40 minutes;  Calories Burned: 323; Avg Heart Rate: 119.


THURSDAY - AUGUST 8, 2024 - THE POWER OF 4 - Don't Skip Yoga

For some reason I was in a really good fram of mind once I got started. I did each move the best I could and took them one at a time. It was more relaxing than usual.

Start Time: 8:25 pm; Workout Time: 67 minutes;  Calories Burned: 284; Avg Heart Rate: 95.


FRIDAY - AUGUST 9, 2024 - THE POWER OF 4 - Primal Flow

As I've stated each time I do this one, I don't like it. I can't do many of the moves. I modify when necessary, but even have problems doing that, so it feels pointless and frustrating. However, I am doing something. I showed up and did what I could.

Start Time: 8:40 pm; Workout Time:55 minutes;  Calories Burned: 356; Avg Heart Rate: 106.


SATURDAY - AUGUST 10, 2024 - THE POWER OF 4 - Attack and Defend 

Enjoyed it. Again, my balance wasn't great, but I generally like this one. Love Pain in the Alice.

Start Time: 7:45 pm; Workout Time: 49 minutes; Calories Burned: 329;  Avg Heart Rate: 105.


SUNDAY - AUGUST 11, 2024 - THE POWER OF 4 - The Power of Core

I think I did better on this today than I have in the past. Normally, I'm pissed off when I'm doing it because I don't like a few of the moves. Today I just did them.

Start Time:     Workout Time:     Calories Burned:     Avg Heart Rate:


SUNDAY WEIGH IN

Weight: 166.8 (+0.4 lbs)
Body Fat: 15.7% (+0.5%)


THOUGHTS FOR THE WEEK

Last time doing these routines for the round. I finished up well on a lot of them