Phase Three was four weeks long. During this time I ended up had a week of travel during phase three and as expected it messed with my schedule a bit. I ended up missing 3 of 12 weightlifting days and 3 of 19 running days. I have also added Yoga and some swimming but but have been in fairly small amounts. I doubt the yoga is doing much in terms of visual fitness goals, but it great for removing built up tension from run. At the end I ended up coming in at 180 lb. and 15.9% Body Fat.
During this phase I added an abdominal workout to my regular gym days as well. The ab work out consists of the following:
Crunches
V-sits
Side Oblique Crunches (both sides)
Reverse Crunches
Seated Side Bends
Jackknife Sit-ups
Oblique Twists
Vertical Leg lifts
Arm and Leg reaches (both sides)
Twisting Reaches
I do each of these for 30 seconds, and then once I have made it through all of them I go back and pick four and do them again for another 30 seconds each.
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