• 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.

• 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.

• 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 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.

• Afternoon Metabolic Conditioning - 1450 - 1445
  • DJM Warmup
  • Bodyweight Superset x3
  • Handstand Pressups with Feet on Chair - TUT 1:00 (21 reps)
  • Heismans - 2:00
  • Assisted Pullups - TUT 1:00 (15 reps)
  • Leg Loops - 2:00
  • Shoulderstand Pumps on Parallettes - TUT 1:00 (12 reps)
  • Wall Squats - 2:00
  • Interval Running - 10:00
  • Compensatory Yoga
  • Pigeon Flow
  • Forest Flow
  • Splits Stretches
  • Seated Forward Bend

  Notes: Overall RP-TED - 9,8.5,2.5.