12/9/17 Wt. 196.4, Slept 10.5 hours 8/10. Seems like the AB and increased intensity of this phase ,along with the macro changes are making some noticeable changes in wt.

It was super icy so it's time to move indoors. I'm ready for mix of rowing and AB. Will still hike occasionally.

Today I played indoors

AB @ low intensity 140W for 20 min and 130 cal

Shot video  of Sumo DL and HB back squat to review- 3 @ 155 lbs

I thought it looked much improved from previous 2 videos.  Progress!!

https://www.youtube.com/watch?v=r9FSJ8vgSCw


re-did the following

Hip Movement

A. Quadruped Frog Rocks - accumulate 20 slow / controlled reps

B. Hip 90/90 Switches - 6 slow / controlled reps ea side

C. Couch Stretch - 2min accumulated ea side (mild stretch)

D. Straddle Pancake - 2min accumulated (mild strech, use band assist as needed)

and

Trunk

A1. Single-leg / Single-arm Plank Hold - 3 - AMSAP until you begin shaking; rest as needed

A2. Side-plank w/ top-leg march - 3 x 10-12 ea side; rest as needed

*https://www.youtube.com/watch?v=njzGymGHT6s

A3. Table Hold - 3 x 30sec; rest as needed (create as much shoulder extension as possible)

Spent 20min on mobility and 15 on thoracic extension.

Low carb

Protein 155g,  Carbs 150g, Fat 70g