• Afternoon Mixed-Mode Posture Practice - 1400 - 1435
  • Neck Mobilities
  • Level 1 Dance of Shiva Cycle
  • Horizontal Arm Combinations
  • Vertical Arm Combinations
  • Leg Patterns
  • Tadasana Hold
  • Folding Mountain Vinyasas > Chair Hold
  • Folding Chair Vinyasas > Prayer Twist > Standing Forward Bend Hold
  • Praying Dog Vinyasas
  • Seated Side Bends
  • Seated Twists
  • Dandasana Hold
  • Seated Forward Bend Hold
  • Handstand Work
  • Table-Top Work
  • Supine Twists
  • Dead Bug
  • Savasana

  Notes: Did some handstand work today for about 10 minutes. Had a few really solid 10-second holds. I’m able to stabilize the posture working back and forth on my palms so that feels good. Still not as consistent as I’d like to be, but certainly showing improvement. Overall RP-TED - 9,3.5,1.5

• Afternoon Mixed-Mode Posture Practice - 1250 - 1330
  • Praying Dog Vinyasas
  • Tadasana Hold
  • Folding Mountain Vinyasas > Chair Hold
  • Folding Chair Vinyasas > Standing Forward Bend Hold
  • Praying Dog Vinyasas
  • Modified Flock of Pigeons flow (with some great Warrior/Lunge work)
  • Forest flow
  • Diving Dolphin flow
  • Spider Monkey flow
  • Cat-Cow Vinyasas
  • Tumbleweed flow
  • Seated Twists
  • Seated Forward Bends
  • Table-Top Work
  • Fish Hold
  • Supine Twists
  • Dead Bug
  • Savasana

  Notes: Did a bit of myofascial release along the deep front line this morning, which combined with this posture practice (heavy in Prasara Mode) has been fantastic for relieving the strain in my shoulder. Savasana is a fantastic tool for detecting imbalances in tension. You know that any differences in tension from side to side after a posture practice like this are deep indeed. I noticed my left shoulder feeling much more like my right this time around. I decided to forgo the high intensity day in this round, so I could clean my slate this weekend in preparation for the last round in this cycle next week. Overall RP-TED - 9,3.5,1.5

• Medium-Intensity Bodyweight Strength Training - 1100-1140
  • DJM Warmup
  • Warming Superset x1
  • Handstand Pushups with Feet on Chair - 10 reps
  • Screwing Pushups - 10 reps
  • Assisted Pullups - 10 reps
  • Accentuated Negatives Superset x3
  • Wall-Supported Handstand Pushup Negatives - 3 reps
  • Modified Planche Pushups - 5 reps
  • Unassisted Pullups - 5 reps
  • 15 lbs Clubbell Superset x2
  • Front Pendulums - 10 reps
  • Arm Casts - 10 reps
  • 15 lbs Clubbell Swipes - 10 reps
  • Compensatory Yoga
  • Tadasana Hold
  • Triangle Sequence
  • Upright Triangle Work
  • Wide-Legged Forward Bend
  • Left Triangle
  • Left Extended Side Angle
  • Left Revolving Triangle
  • Wide-Legged Forward Bend
  • Right Triangle
  • Right Extended Side Angle
  • Right Revolving Triangle
  • Praying Dog Vinyasas
  • Dandasana Work
  • Table-Top Work
  • Savasana (with some good Squeezebox Breathing)

Notes: I am now reading Anatomy Trains, which is a fantastic book. I believe the strain I am feeling in my left shoulder is due to some imbalances in my arm lines, specifically the deep front arm line (pec minor and lat) along with some undue tension in my levator scapulae. Table-Top work has been really great for revlieving tension in my pectoralis minor. Overall RP-TED - 7.5,6,2.5

• Afternoon Mixed-Mode Posture Practice - 1700 - 1740

• Afternoon Workout - 1640-1745
  • DJM Warmup
  • Chest Cycle x 1
  • Incline Bench Press - 7 reps with 55-pound DB’s
  • Bench Press - 7 reps with 55-pound DB’s
  • Decline Bench Press - 5 reps with 50-pound DB’s
  • Bodyweight Dips - 1 set to failure (10 slow reps)
  • Barbell Squats - 5 x 5 at 155 lbs (Smith bar plus 130 lbs)
  • Chinups - 3 sets - 4,3,3
  • Deadlifts - 5 x 5 at 135 lbs
  • Bodyweight Rows - 2 x 10, 1 x 5 (accentuated negatives)
  • Interval Running - 20:00
  • Compensatory Cooldown

Notes: Overall RP-TED - 9,6,1.5 … So, skipped yesterday because my wife got a really bad cold and since she’s pregnant I went ahead and stayed from work to help her out. Unfortunately, the gym’s at work, so I couldn’t do the workout. Anyway, I’ve really noticed after a couple days off (over the weekend and yesterday) it’s really tough for me to recapture the motivation to get up 30 minutes earlier for my kriyas and morning postures. We’ll see what happens tomorrow. Weight continues to go up in pretty much all the lifts on this workout. I think I pretty much maxed out on the deadlift (at least at 5×5). I might go up another 5 pounds next week. Still have some room on the squat, and I’m hoping to move up my decline bench to 60 pound DB’s next week as well. Just one more round after this one, then I’ll probably take a week for cleaning the slate before starting one of the true 4×7 cycles in the new Bodyweight Exercise Revolution program by coaches Murdock and Steer. Also, my photographer, who pays the bills working for Heifer International, had to go to Uganda on a last minute trip for almost two weeks, which means the photo shoot is delayed. Alright with me, I suppose, but I’m getting antsy to make it happen.