WEEK OF DECEMBER 8, 2025 - THE POWER OF 4 - ROUND 7 - WEEK 10

MONDAY - DECEMBER 8, 2025 - THE POWER OF 4 - Triple Trouble Challenge

Did 32 pushups and 20 Band Pulldowns on each set. Did an extra 16 pushups at the end to make it an even 400.

Start Time: 7:25 pm; Workout Time: 70 minutes; Calories Burned: 270; Avg Heart Rate: 96.  

*** Had to take an extended break. New flooring was supposed to have been installed in my home, but it was delayed, and it's sitting in the middle of my workout area ***

TUESDAY - FEBRUARY 10, 2026 - THE POWER OF 4 - Flash Card Plyo

Finally got my floors finished. I'm picking up where I left off two months ago, so I can finish the round. I wasn't real sharp, but that is usual with plyo routines. I got new vinyl plank floors and was afraid I'd scratch them at first, but after about 6 moves I put down a yoga mat and did the rest of the workout with that It worked OK. I'll need a bit of a wider mat, but I have one. Just have to clean it up a bit. Hadn't recharged heart rate monitor, so no numbers for that.

Start Time: 5:15 pm; Workout Time: 43 minutes; Calories Burned: ???; Avg Heart Rate: ???.  

WEDNESDAY - FEBRUARY 11, 2026 - THE POWER OF 4 - Shoulders and Arms Recharge

Last time I did this, about 10 weeks ago, I had upped my weights on a few moves. Because of te long layoff I didn't want to take a chance on straining myself, so I went back to the weights from the round prior to that one. It worked OK. In hindsight, I may have been able to handle the heavier weights, but I think I made the right decision.

Start Time: 6:35 pm; Workout Time: 40 minutes; Calories Burned: 264; Avg Heart Rate: 115.

THURSDAY - FEBRUARY 12, 2026 - THE POWER OF 4 - Don't Skip Yoga

Once again, too long and too redundant. Not relaxing or enjoyable. This was my first time doing it with hardwood under my mat instead of carpet underneath it. I think I like it better that way.

Start Time: 5:25 pm; Workout Time: 67 minutes; Calories Burned: 336; Avg Heart Rate: 102.

FRIDAY - FEBRUARY 13, 2026 - THE POWER OF 4 - Primal Flow

This one is pretty much a joke for me. I can't do a lot of the moves fluidly. My body just doesn't move that way anymore. It's a flexibility thing which I'm not sure I'll ever get back. I'm not sure if it's age or my condition or a combination of both, but it's a bit frustrating. Anyways, I do what I can and always work up a good sweat. 

Start Time: 6:50 pm; Workout Time: 55 minutes; Calories Burned: 310; Avg Heart Rate: 103.

SATURDAY - FEBRUARY 14, 2026 - THE POWER OF 4 - Attack and Defend

First time doing it without carpet. I did it in my sticky socks and they worked well.

Start Time: 6:50 pm; Workout Time: 49 minutes; Calories Burned: 308; Avg Heart Rate: 107.

SUNDAY - FEBRUARY 15, 2026 - THE POWER OF 4 - The Power of Core

As with Primal Flow, this one is extra tough and frustration for me, especially the plank moves. Can I do better? Maybe a bit, if my attitude about it was a better.

Start Time: 8:15 pm; Workout Time: 23 minutes; Calories Burned: 104; Avg Heart Rate: 102.



SUNDAY WEIGH IN

Weight: 167.4 (-0.6 lbs)
Body Fat: 15.2% (-0,6%)



THOUGHTS FOR THE WEEK

There was about a two month gap where I hadn't worked out. I'm not sure if I'd ever gone that long before, I definitely felt the rustiness.

WEEK OF DECEMBER 1, 2025 - THE POWER OF 4 - ROUND 7 - WEEK 9

MONDAY - DECEMBER 1, 2025 - THE POWER OF 4 - Chest and Back Round Robin

Same rotation I'd done the last few times. I increased the weights on the back rows to 35's and I increased the reps on the Band Pulldowns from 16 to 20. This was a good workout.

Start Time: 7:05 pm; Workout Time: 57 minutes; Calories Burned: 285; Avg Heart Rate: 102.  

TUESDAY - DECEMBER 2, 2025 - THE POWER OF 4 - Plyo 30/15

My attitude was to go at it hard. My body wasn't cooperating. I was just uncoordinated. I did what I could.

Start Time: 7:15 pm; Workout Time: 42 minutes; Calories Burned: 220; Avg Heart Rate: 100.

WEDNESDAY - DECEMBER 3, 2025 - THE POWER OF 4 - Arms and Abs

I increased my weights or reps on a lot of moves. I felt the increases on some of them, but got through them with no real loss of form..

Start Time: 7:15 pm; Workout Time: 42 minutes; Calories Burned: 237; Avg Heart Rate: 105.

THURSDAY - DECEMBER 4, 2025 - THE POWER OF 4 - Power and Strength Yoga

Early on in the workout I noticed my floor fan wasn't working, so I tried to fix it. It took six or seven minutes. I didn't even hit pause while I was doing this, but I cringed every time I heard him say "Chaturanga / Upward Dog / Downward Dog", even though I wasn't doing the move. That's how ridiculous I'm feeling about his hour long yoga workouts anymore. Once I got back into it I skipped a few moves during the "ladder" portion, just because I was fed up. It's a poor way to look at things, but that's where I am with the redundancy. I try to justify all the vinyasas because I respect Tony, but it's just becoming too much. Not so much physically, but more mentally.

Start Time: 7:50 pm; Workout Time: 66 minutes; Calories Burned: 291; Avg Heart Rate: 98.

FRIDAY - DECEMBER 5, 2025 - THE POWER OF 4 - Head To Toe

I felt good going into this one. I'm getting new flooring installed in my home next week and had a bunch of junk taken away. Removing all that clutter seemed to clear my mind a bit and lifted a bit of weight off my shoulders, more than I'd expected. Physically, the workout probably went a bit better than usual, but mentally it felt great.

Start Time: 6:45 pm; Workout Time: 56 minutes; Calories Burned: 301; Avg Heart Rate: 101.

SATURDAY - DECEMBER 6, 2025 - THE POWER OF 4 - Kicking and Punching

I never thought this would be an issue, but I was missing my floor fan. I could feel the difference in not having it there  Early on, I was wondering how I was going to get through the workout, but eventually that feeling wore off and I finished it out in good shape. I think I got a decent workout in.

Start Time: 7:05 pm; Workout Time: 69 minutes; Calories Burned: 434; Avg Heart Rate: 108.

SUNDAY - DECEMBER 7, 2025 - THE POWER OF 4 - Body Scan Meditation

For the most part, I stayed awake and concentrated on the body parts, but admit I dozed off briefly here and there/

Start Time: 8:30 pm; Workout Time: 24 minutes; Calories Burned: 38; Avg Heart Rate: 74.

SUNDAY WEIGH IN

Weight: 172.2 (+1.4 lbs)
Body Fat: 16.4% (+0.2%)


THOUGHTS FOR THE WEEK

The main thing is that I felt much better after the junk was cleaned out of the house on Friday. I can't believe how much of a mental difference that made. They will be getting the new flooring in over the next two weeks and I feel that will make even a bigger difference. Almost like a fresh start.