• 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 - 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.

• 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