Been Busy

Wednesday Night:
BER Fatloss Circuit A
Prasara Compensation

Last Night:
Intuflow (RPT 9, RPE 2, RPD 1)
BER Fatloss Circuit B

Sorry, with the "little" brother in town, my evening schedule has changed a bit. I'm finding it hard to blog before I go to bed.

Wednesday night, we just jumped right into the Fat Loss program from the Bodyweight Exercise Revolution (BER) ebook. Medium intensity day for the first 4 microcycles is focused on strength. There are only three exercises, and you do each one for 45 seconds before resting for 60 seconds and moving on to the next. One round is 45 seconds exercise 1, 60 seconds rest, 45 seconds exercise 2, 60 seconds rest, 45 seconds of exercise 3, 60 seconds rest. We did 4 rounds of that. I don't want to spoil the secrets, but the exercise 3 is one legged squat, so it's actually 45 seconds on each leg, with no rest between. And I've never been able to to a good one legged squat. Luckily, at the very beginner level, you can use a low table or something for support. I'm a sick, sick man, I guess, because I can't wait to get good at these. After I was done, Mrs Chops watched TV while Sparky and I did the Prasara flow. He really seems to like it, even the parts neither one of us can actually do yet.

Last night, I warmed up with some Intuflow while the kids were playing Mario Kart. My form felt awesome, actually. I want to move on to the Intermediate level, but I don't think Mrs Chops is ready for it, so I'm staying at Beginner with her. After the youngest went to bed (he got up at 4am, so we put him to bed a little earlier than usual), the Mrs and I did the BER fat loss circuit B. On High Intensity days, the BER fat loss program has you doing a "Metabolic Resistance" circuit. I was okay on most of the exercises except for the lateral leg swoop (the exact same exercise in the beginner level of FlowFit that I was doing for the last 4x7). In FlowFit, you end up doing the lateral leg swoop once on each side per rep. This one had me doing 10 per side per rep. And there were 5 reps. So the most I've ever done in one session is 19, and last night I did 50. Today is Ouch. Very Ouch. Also, it's hard to do jump squats when the kids are sleeping. Luckily the oldest was still up, and working out with us, while the youngest was soundly passed out.

No Prasara last night. I was exhausted. I did managed to fit some extra ankle mobility and Cossack squats in there, since I have a minor goal of strengthening my ankles. In fact, here's a clip from Coach Murdock's new Ankle Strength video: