• BER Fat Loss Cycle - Strength Routine Round 2 - 1205-1245
  • DJM Warmup
  • Hand Press - Level 3 - 13, 15, 15, 18
  • Wheel/Table - Level 4 - 6, 8, 10, 10
  • 1-Legged Squat - Level 4 - 9/9, 9/8, 9/9, 8/8
  • Compensatory Yoga
  • Tadasana Hold
  • Folding Chair Vinyasas > Chair Hold > Prayer Twist > Standing Forward Bend > Opposite Prayer Twist > Standing Forward Bend > Gazing Up
  • Triangle Sequence
  • Upright Triangle Work
  • Left Triangle
  • Left Revolving Triangle
  • Wide-Legged Forward Bend
  • Right Triangle
  • Right Revolving Triangle
  • Praying Dog Vinyasas > Downward Dog Hold > Downward Dog Lat Screws

Notes: Felt good doing the workout. Packed more total reps into the practice for all three exercises. RP TED - 7-9, 6.5, 3.

• Mixed-Mode Posture Practice - 1720 - 1815
  • Supine Vinyasas
  • Pascimulolla Vinyasas (Be Breathed Pike) - 10 reps slow and steady
  • Folding Mountain Vinyasas > Chair Hold > Prayer Twist > Standing Forward Bend > Gazing Pose > Opposite Prayer Twist > Standing Forward Bend > Gazing Pose
  • Folding Chair Vinyasas > Standing Forward Bend Hold
  • Praying Dog Vinyasas
  • Diving Dolphin Flow KC1
  • Praying Dog Vinyasas > Downward Dog hold
  • Modified Flock of Pigeons flow (with 4 Warrior/Lunge Sequences - 2 for each side)
  • Forest flow
  • Spider Monkey flow
  • Diving Dolphin flow KC2
  • One-Legged Crow Holds
  • Peacock Holds
  • Dandasana
  • Table-Top Work
  • Seated Twists
  • Seated Forward Bends
  • Bow Pose Holds
  • Cat-Cow Vinyasas
  • Tumbleweed flow
  • Supine Twists
  • Dead Bug
  • Savasana

Notes: Soreness in quads pretty much gone - .5 in left thigh, 2.5 in right. Hopefully they’ll be ready to perform in the strength day tomorrow. Can’t really say enough about this yoga practice. It’s not the prescribed flow with the BER program, but it’s got everything from that flow in it, and it’s incredible! Overall RP-TED - 9.5, 4, 1. Nutrition - 2 egg whites and 2 whole eggs scrambled with onions topped with salsa, mid-morning apple, 3 pieces leftover pizza and some leftover chili for lunch, baked talapia whole wheat macaroni and cheese and steamed broccoli and carrots for dinner.

• BER Fat Loss Cycle - Joint Mobility Round 1 - 1820-1845
  • Mixed-Level Intu-Flow - 10:00
  • Level 1 Dance of Shiva Work - 15:00

Notes: No residual strain or pain detected in my right knee. I was a bit worried I overdid it yesterday, but it seems like I pulled back the difficulty level on the leg swoops at the right time. Lats are a bit sore, as are pecs and deep muscles in the spiral line (serratus anterior, obliques, and such). Mainly my quads are still really sore from the past two days. On a scale of one to ten, ten being so sore I can’t walk, my left quad is about a 2.5 while my right thigh is at about 7. Wild … Ate a banana early, an egg-white omelet with onions bell peppers turkey and tomatoes around 9:30 am, a chef salad with balsamic vinaigrette about 3:00, and two turkey dogs with leftover chili and a handful of wasabi mustard potato chips, all before 7:30 … no alcohol this evening … yes, that’s a victory!

• BER Fat Loss Cycle - MRC Routine Round 1 - 1205-1240
  • DJM Warmup
  • MRC Superset x 5
  • Quad Squat - Level 3 - 10 reps
  • Spinal Rock - Level 3 - 10 reps
  • Leg Swoop - Levels 1/2 - see notes below
  • Jump Squat - Level 3 - 10 reps

Notes: This is a tough little workout, dammit. I have to admit to thinking it would be easier going in. All exercises but the leg swoop are easily accessible to me on all 4 levels, and I think I’ll up them to level 4 for the next round. The leg swoop itself is accessible to me at Level 3, but I can’t do it more than a few times in a row, so I lowered the difficulty to 2 and found that even too difficult after the second superset. Third superset was done half at Level 2 then half at Level 1, followed by supersets 4 and 5 at Level 1. This is fine with me. Pushing it with this exercise seems to put undue strain on my right knee, and since I only recently completely rehabbed from that popliteal cyst behind said knee, I think I’ll be fine with Level 1 for the time being. Even with that, it is still a lung-burner of a workout. Rested 3 minutes between supersets as directed. RP-TED - 8.5,8.5,3. In terms of nutrition, it was another IF day - A couple cups of green tea in the AM, then an apple post-workout, leftover chicken, rice, and black beans about 30 minutes after my shower. Then a couple handfuls of mixed nuts after work and some grapes, followed by a couple Sierra Nevada beers and my famous Turkey Chili after. Ceased drinking and eating at 8 pm.

• BER Fat Loss Cycle - Strength Routine Round 1 - 1220-1300
  • DJM Warmup
  • Hand Press - Level 3 - 10, 10, 12, 11
  • Wheel/Table - Level 4 - 9, 7, 8, 8
  • 1-Legged Squat - Level 4 - 8/6, 8/7, 8/8, 7/7
  • Compensatory Yoga
  • Tadasana Hold
  • Folding Chair Vinyasas > Chair Hold > Prayer Twist > Standing Forward Bend > Opposite Prayer Twist > Standing Forward Bend > Gazing Up
  • Triangle Sequence
  • Upright Triangle Work
  • Left Triangle
  • Left Revolving Triangle
  • Wide-Legged Forward Bend
  • Right Triangle
  • Right Revolving Triangle
  • Praying Dog Vinyasas > Downward Dog Hold > Downward Dog Lat Screws
  • Dandasana Work
  • Table-Top Work
  • Seated Twists
  • Seated Forward Bend
  • Savasana

Notes: This is a really nice workout. It fits well into 40 minutes for me - 5 minutes DJM Warmup, followed by 25 minutes of the workout, finishing off with the compensatory yoga for about 10 minutes. Looking forward to the MRC tomorrow! RP TED - 7.5 (only reason not higher is because my pistols were a little shaky due to balance issues - that should improve quickly tho), 6, 1. Also was an IF day. Had 3 cups of green tea this morning and plenty of water throughout the day. Had an apple and a handful of mixed nuts post-workout. Grilled chicken, black beans, long-grain brown rice and broccoli for dinner, followed after 30 minutes by 2 glasses of red wine before 8:30.