**October Review:**

The best part of my month! Other areas of my life are best described as tumultuous, but my fitness has rarely been more consistent.

I thrashed through my yoga goals, which was to add fifteen minutes. I actually added 30 minutes. I meet my revised goal of practicing all of Standing and Finishing Sequence by the end of the month; I met that goal with three days to spare in the month.

Did not meet my initial goal of StrongLifts, but did meet my revised goal (take the month off and focus on yoga).

Did not meet running or biking goals. But that hardly matters to me. They are somewhat of a priority on a daily basis. I do not shy away or avoid them. Sometimes circumstances work out and sometimes they don’t.

For now I am putting 90 percent of my mental discipline with regards to fitness towards yoga and StrongLifts.

November goals? Hmm.

**Yoga:**

Go back to Addicted to Yoga. Add 15 minutes of Primary Series poses. Practice at least 6 days a week.

**StrongLifts:**

One day a week.

**Squats: **190 5×5

**Deadlift:** 185 1×5

**Overhead**: 110 5x 5

**Barbell Row:** 140 5x 5

**Bench:** 165 5×5

Only adding 5 lb to Squats and Barbell Row. The other lifts are just about getting back into the swing of things.

The extra work:

**Reverse Forearm Curls**: 65 lb, 2 x 5

**Wide-Armed Pull-ups: **2 x 5**
Wide-Armed Push-ups:** 2 x 15

**Chin-ups**: 2 x 5

I have already met the forearm curls goal. Push-ups are almost there. Pull-ups and chin-ups are almost there as well, but a little farther away than the pushups.

Strongly want to improve my upper body. Hence the extra work.

**Biking:**

25 miles a week

**Running:**

1 mile a week

Let’s get to it!

**Saturday, November 1:**

**Yoga:**

Level 3 class at The Yoga Den for 90 minutes.

**Sunday, November 2:**

**Yoga:**

Surya Namaskara A & B, 5x (each)

Standing Sequence:Padangusthasana, Padahastasana

Utthita Trikonasana, Parivrtta Trikonasana

Utthita Parsvakonasana, Parivrtta Parsvakonasana

Prasarita Padottanasana A, B, C, D

Parvottanasana

Utthita Hasta Padangustasana A, B, D

Ardha Baddha Padmasana

Utkatasana; Virabhadrasana I & II

Primary Series:Paschimottanasana A

Finishing Sequence:Urdhva Dhanurasana x3, Paschimottanasana

Sarvangasana (10 breaths)

Halasana; Karnapindasana

Urdhva Padmasana; Pindasana

Matsyasana; Uttana Padasana

Sirsasana A (10 breaths), Sirsasana B (5 breaths)

Baddha Padmasana, Padmasana, Tolasana (6 breaths)

Savasana

**Monday, November 3:**

**Yoga:**

Surya Namaskara A & B, 5x (each)

Standing Sequence:Padangusthasana, Padahastasana

Utthita Trikonasana, Parivrtta Trikonasana

Utthita Parsvakonasana, Parivrtta Parsvakonasana

Prasarita Padottanasana A, B, C, D

Parvottanasana

Utthita Hasta Padangustasana A, B, D

Ardha Baddha Padmasana

Utkatasana; Virabhadrasana I & II

Primary Series:Paschimottanasana A

Finishing Sequence:Urdhva Dhanurasana x2, Paschimottanasana

Sarvangasana (10 breaths)

Halasana; Karnapindasana

Urdhva Padmasana; Pindasana

Matsyasana; Uttana Padasana

Sirsasana A (10 breaths), Sirsasana B (5 breaths)

Baddha Padmasana, Padmasana, Tolasana (6 breaths)

Savasana

Did bridge for one of the reps of Urdhva Dhanurasana.

I lifted, 5×5 SL, before today’s practice. As a result today was *hard*. I was extremely proud I got through it. Have no idea how I’ll get through tomorrow’s.

**StrongLifts:**

Squats:190 lb x 5 (Personal Record!)

Overhead Press:110 x 5

Bent Over Barbell Row:140 x 5 (Personal Record!)

Yikes. For the first time in my life I felt soreness *immediately*. From the very first set. My quads were squeezing so tight. This was by no means smooth, controlled lifting! I was struggling!

It was too much weight on the bar, to be honest. Whatever. I’m sticking with this weight amount all month.

“Extra” upper body work after SL:

Reverse Forearm Curls: 65 lb, 2 x 5

Wide-Armed Pull-ups:1 x 5; 1 x 3Wide-Armed Push-ups: 1 x 15; 1 x 12

Chin-ups: 1 x 5; 1 x 3

Not as tough as I feared. I was pretty beat after SL. Powered through it with ability I was not sure I had.

**Tuesday, November 4:**

I am incredibly sore. Of that there is no doubt. It hurts to stand up and walk and move.

**Wednesday, November 5:**

Still sore.

**Thursday, November 6:**

Full Moon in Taurus

**Friday, November 7:**

**Yoga:**

Surya Namaskara A & B, 5x (each)

Standing Sequence:Padangusthasana, Padahastasana

Utthita Trikonasana, Parivrtta Trikonasana

Utthita Parsvakonasana, Parivrtta Parsvakonasana

Prasarita Padottanasana A, B, C, D

Parvottanasana

Utthita Hasta Padangustasana A, B, D

Ardha Baddha Padmasana

Utkatasana; Virabhadrasana I & II

Primary Series:Paschimottanasana A

Finishing Sequence:Urdhva Dhanurasana x2, Paschimottanasana

Sarvangasana (10 breaths)

Halasana; Karnapindasana

Urdhva Padmasana; Pindasana

Matsyasana; Uttana Padasana

Sirsasana A (10 breaths), Sirsasana B (5 breaths)

Baddha Padmasana, Padmasana, Tolasana (6 breaths)

Savasana

Three days off killed my mood and motivation. But this was one of the best practices yet! Practicing in the meditation room at my Mom’s is much better than the one at my Dad’s. The room is smaller so I sweat much more. And it’s much quieter to boot. My practices have been taking off since making the switch.

**Saturday, November 8:**

**Yoga:**

Surya Namaskara A & B, 5x (each)

Standing Sequence:Padangusthasana, Padahastasana

Utthita Trikonasana, Parivrtta Trikonasana

Utthita Parsvakonasana, Parivrtta Parsvakonasana

Prasarita Padottanasana A, B, C, D

Parvottanasana

Utthita Hasta Padangustasana A, B, D

Ardha Baddha Padmasana

Utkatasana; Virabhadrasana I & II

Primary Series:Paschimottanasana A, B, C

Finishing Sequence:Urdhva Dhanurasana x2, Paschimottanasana

Sarvangasana (10 breaths)

Halasana; Karnapindasana

Urdhva Padmasana; Pindasana

Matsyasana; Uttana Padasana

Sirsasana A (10 breaths), Sirsasana B (5 breaths)

Baddha Padmasana, Padmasana, Tolasana (6 breaths)

Savasana

Pilates for an hour with Caitlin, too. 🙂

**Sunday, November 9:**

Yoga:

Surya Namaskara A & B, 5x (each)

Standing Sequence:Padangusthasana, Padahastasana

Utthita Trikonasana, Parivrtta Trikonasana

Utthita Parsvakonasana, Parivrtta Parsvakonasana

Prasarita Padottanasana A, B, C, D

Parvottanasana

Utthita Hasta Padangustasana A, B, D

Ardha Baddha Padmasana

Utkatasana; Virabhadrasana I & II

Primary Series:Paschimottanasana A, B, C

Finishing Sequence:Urdhva Dhanurasana x2, Paschimottanasana

Sarvangasana (10 breaths)

Halasana; Karnapindasana

Urdhva Padmasana; Pindasana

Matsyasana; Uttana Padasana

Sirsasana A (10 breaths), Sirsasana B (5 breaths)

Baddha Padmasana, Padmasana, Tolasana (6 breaths)

Savasana

A bit tight. No soreness from Pilates. I suspect the tightness is still lingering from Monday’s StrongLifts.

**Wednesday, November 19:**

Where ya been at the past 10 days?

Have not been as diligent about exercising but have not been completely slacking either. Yoga was occasional but has now resumed, with full practices yesterday and today. Have been exercising with Garrett two times a week, running and lifting. And biking is still a daily activity.

Yoga:

Surya Namaskara A & B, 5x (each)

Standing Sequence:Padangusthasana, Padahastasana

Utthita Trikonasana, Parivrtta Trikonasana

Utthita Parsvakonasana, Parivrtta Parsvakonasana

Prasarita Padottanasana A, B, C, D

Parvottanasana

Utthita Hasta Padangustasana A, B, D

Ardha Baddha Padmasana

Utkatasana; Virabhadrasana I & II

Primary Series:Paschimottanasana A, B, C

Finishing Sequence:Urdhva Dhanurasana x3, Paschimottanasana

Sarvangasana (10 breaths)

Halasana; Karnapindasana

Urdhva Padmasana; Pindasana

Matsyasana; Uttana Padasana

Sirsasana A (10 breaths), Sirsasana B (5 breaths)

Baddha Padmasana, Padmasana, Tolasana (6 breaths)

Savasana

Physically the practice is strong. I feel adjusted to the 50 minutes of physical exertion. This week, as soon as tomorrow, I shall add more poses.

Later today: StrongLifts w/ Garrett.

**StrongLifts 5×5:**

Squats:175 x 5

Overhead Press:110 x 5

Deadlift:175 x 1

Lifting with Garrett has attuned me to some flaws in technique. Dropping the weight until further notice. This also has the benefit of lessening the stress of weight bearing on my body, thereby improving my yoga practice.

Body image is improving. I am *not* a bodybuilder. I am a yogi. I no longer feel as much pressure to constantly lift heavy weights. Feels good.

**Thursday, November 20:**

Yoga:

Surya Namaskara A & B, 5x (each)

Standing Sequence:Padangusthasana, Padahastasana

Utthita Trikonasana, Parivrtta Trikonasana

Utthita Parsvakonasana, Parivrtta Parsvakonasana

Prasarita Padottanasana A, B, C, D

Parvottanasana

Utthita Hasta Padangustasana A, B, D

Ardha Baddha Padmasana

Utkatasana; Virabhadrasana I & II

Primary Series:Paschimottanasana A, B, C

Finishing Sequence:Urdhva Dhanurasana x3, Paschimottanasana

Sarvangasana (10 breaths)

Halasana; Karnapindasana

Urdhva Padmasana; Pindasana

Matsyasana; Uttana Padasana

Sirsasana A (10 breaths), Sirsasana B (5 breaths)

Baddha Padmasana, Padmasana, Tolasana (6 breaths)

Savasana

Hot bath beforehand. Only a little tight/sore, predominantly in the quads and hamstrings.

Feeling pretty good, pretty strong.

Lots of biking, around 30 miles.

**Friday, November 21:**

Yoga:

Surya Namaskara A & B, 5x (each)

Standing Sequence:Padangusthasana, Padahastasana

Utthita Trikonasana, Parivrtta Trikonasana

Utthita Parsvakonasana, Parivrtta Parsvakonasana

Prasarita Padottanasana A, B, C, D

Parvottanasana

Utthita Hasta Padangustasana A, B, D

Ardha Baddha Padmasana

Utkatasana; Virabhadrasana I & II

Primary Series:Paschimottanasana A, B, C

Finishing Sequence:Urdhva Dhanurasana x3, Paschimottanasana

Sarvangasana (10 breaths)

Halasana; Karnapindasana

Urdhva Padmasana; Pindasana

Matsyasana; Uttana Padasana

Sirsasana A (10 breaths), Sirsasana B (5 breaths)

Baddha Padmasana, Padmasana, Tolasana (6 breaths)

Savasana

8:30 AM. Tough. Lots of sweat. Almost called it short after Surya Namaskara because I felt so fatigued. But what else am I doing today? I’ll feel good about myself for the rest of the day having done it, vs. being bored and saying, You know, you could’ve pushed yourself for 35 more minutes.

Much-needed day off tomorrow.

**Saturday, November 22:**

New Moon

**Sunday, November 23:**

Yoga:

Surya Namaskara A & B, 5x (each)

Standing Sequence:Padangusthasana, Padahastasana

Utthita Trikonasana, Parivrtta Trikonasana

Utthita Parsvakonasana, Parivrtta Parsvakonasana

Prasarita Padottanasana A, B, C, D

Parvottanasana

Utthita Hasta Padangustasana A, B, D

Ardha Baddha Padmasana

Utkatasana; Virabhadrasana I & II

Primary Series:Paschimottanasana A, B, C

Purvottanasana

Finishing Sequence:Urdhva Dhanurasana x3, Paschimottanasana

Sarvangasana (10 breaths)

Halasana; Karnapindasana

Urdhva Padmasana; Pindasana

Matsyasana; Uttana Padasana

Sirsasana A (10 breaths), Sirsasana B (5 breaths)

Baddha Padmasana, Padmasana, Tolasana (6 breaths)

Savasana

**Monday, November 24:**

Yoga:

Surya Namaskara A & B, 5x (each)

Standing Sequence:Padangusthasana, Padahastasana

Utthita Trikonasana, Parivrtta Trikonasana

Utthita Parsvakonasana, Parivrtta Parsvakonasana

Prasarita Padottanasana A, B, C, D

Parvottanasana

Utthita Hasta Padangustasana A, B, D

Ardha Baddha Padmasana

Utkatasana; Virabhadrasana I & II

Primary Series:Paschimottanasana A, B, C

Purvottanasana; Ardha Baddha Padma Paschimottanasana

Finishing Sequence:Urdhva Dhanurasana x3, Paschimottanasana

Sarvangasana (10 breaths)

Halasana; Karnapindasana

Urdhva Padmasana; Pindasana

Matsyasana; Uttana Padasana

Sirsasana A (10 breaths), Sirsasana B (5 breaths)

Baddha Padmasana, Padmasana, Tolasana (6 breaths)

Savasana

**Tuesday, November 25:**

Yoga:

Surya Namaskara A & B, 5x (each)

Standing Sequence:Padangusthasana, Padahastasana

Utthita Trikonasana, Parivrtta Trikonasana

Utthita Parsvakonasana, Parivrtta Parsvakonasana

Prasarita Padottanasana A, B, C, D

Parvottanasana

Utthita Hasta Padangustasana A, B, D

Ardha Baddha Padmasana

Utkatasana; Virabhadrasana I & II

Primary Series:Paschimottanasana A, B, C

Purvottanasana; Ardha Baddha Padma Paschimottanasana; Trianga Mukhaipada Paschimottanasana

Finishing Sequence:Urdhva Dhanurasana x3, Paschimottanasana

Sarvangasana (10 breaths)

Halasana; Karnapindasana

Urdhva Padmasana; Pindasana

Matsyasana; Uttana Padasana

Sirsasana A (10 breaths), Sirsasana B (5 breaths)

Baddha Padmasana, Padmasana, Tolasana (6 breaths)

Savasana

**Wednesday, November 26:**

Yoga:

Surya Namaskara A & B, 5x (each)

1.25 mile run w/ Nathaniel

**Thursday through Sunday:
**

Only did Surya Namaskara’s on Thanksgiving/my birthday, but back to the full sequence Friday, Saturday and today. Realized I’d forgotten Dandasana, lol. Only 24 more poses until the entire Primary Series is down! Goal for the next two months: 12 poses a month. One pose every two days. Let’s get it!

Yoga:

Surya Namaskara A & B, 5x (each)

Standing Sequence:Padangusthasana, Padahastasana

Utthita Trikonasana, Parivrtta Trikonasana

Utthita Parsvakonasana, Parivrtta Parsvakonasana

Prasarita Padottanasana A, B, C, D

Parvottanasana

Utthita Hasta Padangustasana A, B, D

Ardha Baddha Padmasana

Utkatasana; Virabhadrasana I & II

Primary Series:Dandasana; Paschimottanasana A, B, C

Purvottanasana; Ardha Baddha Padma Paschimottanasana; Trianga Mukhaipada Paschimottanasana

Finishing Sequence:Urdhva Dhanurasana x3, Paschimottanasana

Sarvangasana (10 breaths)

Halasana; Karnapindasana

Urdhva Padmasana; Pindasana

Matsyasana; Uttana Padasana

Sirsasana A (10 breaths), Sirsasana B (5 breaths)

Baddha Padmasana, Padmasana, Tolasana (7 breaths)

Savasana

Lots of biking this week, too. Certainly over 25 miles. Probably 30 to 40.

Oh, yes: StrongLifts on Thursday:

**StrongLifts 5×5:**

Squats:175 x 5

Bench Press:165 x 3; 160 x 2

Bent Over Barbell Row:140 x 5

Extra work:

Reverse Forearm Curls: 65 lb, 2 x 5

Wide-Armed Pull-ups:2 x 52 x 15

Wide-Armed Push-ups:

Chin-ups: 2 x 5