WEEK OF 10/14/2024 - THE POWER OF 4 - ROUND 6 - WEEK 3

MONDAY - OCTOBER 14, 2024 - THE POWER OF 4 - Chest and Back Round Robin

Good workout. 32 Pushups on Stands, 10 Pullups with Pull Up Assist, 24 Pushups on Med Balls,
12 Weighted Back Moves with 35 lb dumbbells, 16 Decline Pushups on upside down Bosu ball, 16 Band Pulldowns. 

Start Time: 6:35 pm; Workout Time: 57 minutes; Calories Burned: 312; Avg Heart Rate: 104.


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

I moved the two plank moves I dread from the last set into the first two moves. This got them out of the way and got my heart pumping a bit. Consequently, this made me go at the rest of the workout a little harder than usual. I tried increasing my range of motion when I could, including going deeper into the squats during the last 15 seconds of those moves. I even used small weights on a few of them. The workout seemed to go faster, and I was happier than usual with my effort.

Start Time: 9:05 pm; Workout Time: 43 minutes; Calories Burned: 261; Avg Heart Rate: 105.

WEEK OF 10/07/2024 - THE POWER OF 4 - ROUND 6 - WEEK 2

MONDAY - OCTOBER 7, 2024 - THE POWER OF 4 - Push

I went at this pretty hard. I'm pretty sure I increased my reps and/or weights in a few areas, and maybe I did a few less Dolphin Pushups, but on each move I set a number in my head that felt right, and I went with that. It worked out well.

Start Time: 8:05 pm; Workout Time: 47 minutes; Calories Burned: 370; Avg Heart Rate: 121.


TUESDAY - OCTOBER 8, 2024 - THE POWER OF 4 - Heart, Lungs, and Legs

My lack of balance issues never let me really go at it too hard. The fact that it's not one of my favorites doesn't help, either. I got it done, though. A bit lackluster.

Start Time: 7:05 pm; Workout Time: 58 minutes; Calories Burned: 299; Avg Heart Rate: 99.


WEDNESDAY - OCTOBER 9, 2024 - THE POWER OF 4 - Who's Got Your Back?

I took this one seriously. Used band pulldowns instead of pullups. 16 reps each. Did 12 reps of the weighted moves. 35 lbs on most of the back moves and 15's on the upper back / shoulder moves. This was a good workout.

Start Time: 7:50 pm; Workout Time: 55 minutes; Calories Burned: 334; Avg Heart Rate: 107.


THURSDAY - OCTOBER 10, 2024 - THE POWER OF 4 - Morning Yoga

I did Ok. I seemed more relaxed and into it than usual, so at times it felt good.
 
Start Time: 7:25 pm; Workout Time: 37 minutes; Calories Burned: 139; Avg Heart Rate: 95.


FRIDAY - OCTOBER 11, 2024 - THE POWER OF 4 - Drop, Pulse, and Hold

I played golf this morning, but left halfway through because I wasn't feeling well. I slept through most of the afternoon and early evening. When I woke I thought there was no way I had the energy to get though this one because it's so long. I knew I would, though, and did end up doing it. Probably not my best effort, but I didn't dog it either.

Start Time: 8:40 pm; Workout Time: 72 minutes; Calories Burned: 251; Avg Heart Rate: 92.


SATURDAY - OCTOBER 12, 2024 - THE POWER OF 4 - Flash Card-io

I kept up and didn't get too winded.

Start Time: 5:40 pm; Workout Time: 48 minutes; Calories Burned: 270; Avg Heart Rate: 101.


SUNDAY - OCTOBER 13, 2024 - THE POWER OF 4 - Crunch Town

Pretty much normal for this workout. I like this one a lot better than Power of Core.

Start Time: 9:15 pm; Workout Time: 21 minutes; Calories Burned: 82; Avg Heart Rate: 89.


SUNDAY WEIGH IN

Weight: 169.^ (+2.4 lbs)
Body Fat: 16.2% (+0.2%)

Eating too much junk.


THOUGHTS FOR THE WEEK

The workouts went OK. The eating sucked.