My smithing experience
- Thread starter RhodryCZE
- Start date
- Status
RhodryCZE
Level 5 Valued Member
Today's practice:
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 3 sets
Baithaks, 30 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Flexible Steel Joint Mobility Minimum, 31 reps each:
Neck - extension, flexion, rotations and sideways tilts
Tea cups - each hand separate and hands together, both directions
Spinal wave - all directions
High kneel spine rotations
Basic tactical frog
Split switches
Strength and conditioning - Simple&Sinister prep:
Goblet squats 1 set of 5 reps, 16kg
5 hip bridges and 10 kettlebell halos
Hardstyle plank
Hip hinge drill
Naked TGU - roll to elbow
Diet:
Intermittent fasting - 16 - 18 hours, eating only lunch and dinner
Only water for drinking
I deloaded my goblet squats so I can focus more on technique.
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 3 sets
Baithaks, 30 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Flexible Steel Joint Mobility Minimum, 31 reps each:
Neck - extension, flexion, rotations and sideways tilts
Tea cups - each hand separate and hands together, both directions
Spinal wave - all directions
High kneel spine rotations
Basic tactical frog
Split switches
Strength and conditioning - Simple&Sinister prep:
Goblet squats 1 set of 5 reps, 16kg
5 hip bridges and 10 kettlebell halos
Hardstyle plank
Hip hinge drill
Naked TGU - roll to elbow
Diet:
Intermittent fasting - 16 - 18 hours, eating only lunch and dinner
Only water for drinking
I deloaded my goblet squats so I can focus more on technique.
RhodryCZE
Level 5 Valued Member
Today's practice:
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 30 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Flexible Steel Joint Mobility Minimum, 31 reps each:
Neck - extension, flexion, rotations and sideways tilts
Tea cups - each hand separate and hands together, both directions
Spinal wave - all directions
High kneel spine rotations
Basic tactical frog
Split switches
Strength and conditioning - Simple&Sinister prep:
Goblet squats 1 set of 5 reps, 16kg
5 hip bridges and 10 kettlebell halos
Hardstyle plank
Short-stop drill
Naked TGU - tall sit - with shoe
Diet:
Intermittent fasting - 16 - 18 hours, eating only lunch and dinner
Only water for drinking
Starting today I will use shoe during my get-up drills. It kinda slipped my mind the first few time. I will use a shoe I use for kung-fu training. It is very light and has cloth sole, which means it has almost no grip and makes it extremely prone to fall. I have to work really hard to keep it on hand.
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 30 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Flexible Steel Joint Mobility Minimum, 31 reps each:
Neck - extension, flexion, rotations and sideways tilts
Tea cups - each hand separate and hands together, both directions
Spinal wave - all directions
High kneel spine rotations
Basic tactical frog
Split switches
Strength and conditioning - Simple&Sinister prep:
Goblet squats 1 set of 5 reps, 16kg
5 hip bridges and 10 kettlebell halos
Hardstyle plank
Short-stop drill
Naked TGU - tall sit - with shoe
Diet:
Intermittent fasting - 16 - 18 hours, eating only lunch and dinner
Only water for drinking
Starting today I will use shoe during my get-up drills. It kinda slipped my mind the first few time. I will use a shoe I use for kung-fu training. It is very light and has cloth sole, which means it has almost no grip and makes it extremely prone to fall. I have to work really hard to keep it on hand.
RhodryCZE
Level 5 Valued Member
Today's practice:
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 30 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Diet:
Intermittent fasting - 16 - 18 hours, eating only lunch and dinner
Mostly water for drinking
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 30 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Diet:
Intermittent fasting - 16 - 18 hours, eating only lunch and dinner
Mostly water for drinking
RhodryCZE
Level 5 Valued Member
Today's practice:
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 30 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Flexible Steel Joint Mobility Minimum, 31 reps each:
Neck - extension, flexion, rotations and sideways tilts
Tea cups - each hand separate and hands together, both directions
Spinal wave - all directions
High kneel spine rotations
Basic tactical frog
Split switches
Strength and conditioning - Simple&Sinister prep:
Goblet squats 1 set of 5 reps, 16kg
5 hip bridges and 10 kettlebell halos
Hardstyle plank
Short-stop drill
Naked TGU - tall sit - with shoe
Diet:
Intermittent fasting - 14 hours
Only water for drinking
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 30 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Flexible Steel Joint Mobility Minimum, 31 reps each:
Neck - extension, flexion, rotations and sideways tilts
Tea cups - each hand separate and hands together, both directions
Spinal wave - all directions
High kneel spine rotations
Basic tactical frog
Split switches
Strength and conditioning - Simple&Sinister prep:
Goblet squats 1 set of 5 reps, 16kg
5 hip bridges and 10 kettlebell halos
Hardstyle plank
Short-stop drill
Naked TGU - tall sit - with shoe
Diet:
Intermittent fasting - 14 hours
Only water for drinking
RhodryCZE
Level 5 Valued Member
Today's practice:
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 30 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Flexible Steel Joint Mobility Minimum, 31 reps each:
Neck - extension, flexion, rotations and sideways tilts
Tea cups - each hand separate and hands together, both directions
Spinal wave - all directions
High kneel spine rotations
Basic tactical frog
Split switches
Strength and conditioning - Simple&Sinister prep:
Goblet squats 1 set of 5 reps, 16kg
5 hip bridges and 10 kettlebell halos
Hardstyle plank
Short-stop drill
Naked TGU - tall sit - with shoe
Diet:
Whole30 day 1
Intermittent fasting ~ 16 hours
Only water for drinking
New lesson is focused on food, again, nothing new or surprising to me. Decided to strictly follow Whole30 program starting today.
As for weekly summary, this one is a treat. Movement wise nothing crazy happened, really. My legs are getting stronger from the baithaks, but lungs keep saying "nuh-uh" so far.. but this will get better over time, also I gotta implement Oxygen Advantage. And once I start my road towards the Simple goal, that's bound to help as well. There is however one thing that happened I honestly did not expect. Like not at all. Few years ago I was diagnosed having 2nd degree AV block - an arrhythmia where sometimes one part of a heartbeat is delayed. Nothing dangerous or restricting at the stage I was at, more like really annoying and uncomfortable. I have tried practicing neigong exercises, kept at it diligently for several months but to no avail. However, last Thursday I had a regular half year checkup with my cardiologist and.. nothing. There were no block on ECG holter and I personally don't feel them anymore as well. I did not pay attention to "not noticing" them since I thought I just got used to it. But nah, it's gone. Which is one hell of a wow effect for me.
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 30 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Flexible Steel Joint Mobility Minimum, 31 reps each:
Neck - extension, flexion, rotations and sideways tilts
Tea cups - each hand separate and hands together, both directions
Spinal wave - all directions
High kneel spine rotations
Basic tactical frog
Split switches
Strength and conditioning - Simple&Sinister prep:
Goblet squats 1 set of 5 reps, 16kg
5 hip bridges and 10 kettlebell halos
Hardstyle plank
Short-stop drill
Naked TGU - tall sit - with shoe
Diet:
Whole30 day 1
Intermittent fasting ~ 16 hours
Only water for drinking
New lesson is focused on food, again, nothing new or surprising to me. Decided to strictly follow Whole30 program starting today.
As for weekly summary, this one is a treat. Movement wise nothing crazy happened, really. My legs are getting stronger from the baithaks, but lungs keep saying "nuh-uh" so far.. but this will get better over time, also I gotta implement Oxygen Advantage. And once I start my road towards the Simple goal, that's bound to help as well. There is however one thing that happened I honestly did not expect. Like not at all. Few years ago I was diagnosed having 2nd degree AV block - an arrhythmia where sometimes one part of a heartbeat is delayed. Nothing dangerous or restricting at the stage I was at, more like really annoying and uncomfortable. I have tried practicing neigong exercises, kept at it diligently for several months but to no avail. However, last Thursday I had a regular half year checkup with my cardiologist and.. nothing. There were no block on ECG holter and I personally don't feel them anymore as well. I did not pay attention to "not noticing" them since I thought I just got used to it. But nah, it's gone. Which is one hell of a wow effect for me.
RhodryCZE
Level 5 Valued Member
Today's practice:
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 30 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Flexible Steel Joint Mobility Minimum, 31 reps each:
Neck - extension, flexion, rotations and sideways tilts
Tea cups - each hand separate and hands together, both directions
Spinal wave - all directions
High kneel spine rotations
Basic tactical frog
Split switches
Strength and conditioning - Simple&Sinister prep:
Goblet squats 1 set of 5 reps, 16kg
5 hip bridges and 10 kettlebell halos
Hardstyle plank
Short-stop drill
Naked TGU - tall sit - with shoe
Diet:
Whole30 day 2
Intermittent fasting ~ 16 hours
Only water for drinking
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 30 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Flexible Steel Joint Mobility Minimum, 31 reps each:
Neck - extension, flexion, rotations and sideways tilts
Tea cups - each hand separate and hands together, both directions
Spinal wave - all directions
High kneel spine rotations
Basic tactical frog
Split switches
Strength and conditioning - Simple&Sinister prep:
Goblet squats 1 set of 5 reps, 16kg
5 hip bridges and 10 kettlebell halos
Hardstyle plank
Short-stop drill
Naked TGU - tall sit - with shoe
Diet:
Whole30 day 2
Intermittent fasting ~ 16 hours
Only water for drinking
RhodryCZE
Level 5 Valued Member
Today's practice:
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 30 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Flexible Steel Joint Mobility Minimum, 31 reps each:
Neck - extension, flexion, rotations and sideways tilts
Tea cups - each hand separate and hands together, both directions
Spinal wave - all directions
High kneel spine rotations
Basic tactical frog
Split switches
Strength and conditioning - Simple&Sinister prep:
Goblet squats 1 set of 5 reps, 16kg
5 hip bridges and 10 kettlebell halos
Hardstyle plank
Kettlebell deadlift with 16kg
Naked TGU - half kneeling windmill - with shoe
Diet:
Whole30 guidelines
Intermittent fasting ~ 16 hours
Only water for drinking
So there goes my Whole30.. Because of miscommunication mostly on my part, my girlfriend made me a cake that I really like and I just can't let it go to waste. So after the cake is done, I will restart my strict Whole30.
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 30 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Flexible Steel Joint Mobility Minimum, 31 reps each:
Neck - extension, flexion, rotations and sideways tilts
Tea cups - each hand separate and hands together, both directions
Spinal wave - all directions
High kneel spine rotations
Basic tactical frog
Split switches
Strength and conditioning - Simple&Sinister prep:
Goblet squats 1 set of 5 reps, 16kg
5 hip bridges and 10 kettlebell halos
Hardstyle plank
Kettlebell deadlift with 16kg
Naked TGU - half kneeling windmill - with shoe
Diet:
Whole30 guidelines
Intermittent fasting ~ 16 hours
Only water for drinking
So there goes my Whole30.. Because of miscommunication mostly on my part, my girlfriend made me a cake that I really like and I just can't let it go to waste. So after the cake is done, I will restart my strict Whole30.
RhodryCZE
Level 5 Valued Member
Today's practice:
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 30 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Flexible Steel Joint Mobility Minimum, 31 reps each:
Neck - extension, flexion, rotations and sideways tilts
Tea cups - each hand separate and hands together, both directions
Spinal wave - all directions
High kneel spine rotations
Basic tactical frog
Split switches
Strength and conditioning - Simple&Sinister prep:
Goblet squats 1 set of 5 reps, 16kg
5 hip bridges and 10 kettlebell halos
Hardstyle plank
Kettlebell deadlift with 16kg
Naked TGU - half kneeling windmill - with shoe
Diet:
Whole30 guidelines
Intermittent fasting ~ 16 hours
Only water for drinking
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 30 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Flexible Steel Joint Mobility Minimum, 31 reps each:
Neck - extension, flexion, rotations and sideways tilts
Tea cups - each hand separate and hands together, both directions
Spinal wave - all directions
High kneel spine rotations
Basic tactical frog
Split switches
Strength and conditioning - Simple&Sinister prep:
Goblet squats 1 set of 5 reps, 16kg
5 hip bridges and 10 kettlebell halos
Hardstyle plank
Kettlebell deadlift with 16kg
Naked TGU - half kneeling windmill - with shoe
Diet:
Whole30 guidelines
Intermittent fasting ~ 16 hours
Only water for drinking
RhodryCZE
Level 5 Valued Member
Today's practice:
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 40 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Flexible Steel Joint Mobility Minimum, 31 reps each:
Neck - extension, flexion, rotations and sideways tilts
Tea cups - each hand separate and hands together, both directions
Spinal wave - all directions
High kneel spine rotations
Basic tactical frog
Split switches
Strength and conditioning - Simple&Sinister prep:
Goblet squats 1 set of 5 reps, 16kg
5 hip bridges and 10 kettlebell halos
Hardstyle plank
Kettlebell deadlift with 16kg
Naked TGU - half kneeling windmill - with shoe
Diet:
Whole30 guidelines
Intermittent fasting ~ 16 hours
Only water for drinking
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 40 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Flexible Steel Joint Mobility Minimum, 31 reps each:
Neck - extension, flexion, rotations and sideways tilts
Tea cups - each hand separate and hands together, both directions
Spinal wave - all directions
High kneel spine rotations
Basic tactical frog
Split switches
Strength and conditioning - Simple&Sinister prep:
Goblet squats 1 set of 5 reps, 16kg
5 hip bridges and 10 kettlebell halos
Hardstyle plank
Kettlebell deadlift with 16kg
Naked TGU - half kneeling windmill - with shoe
Diet:
Whole30 guidelines
Intermittent fasting ~ 16 hours
Only water for drinking
RhodryCZE
Level 5 Valued Member
Yesterday 13th of March and today, 14th of March:
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 40 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Flexible Steel Joint Mobility Minimum, 31 reps each:
Neck - extension, flexion, rotations and sideways tilts
Tea cups - each hand separate and hands together, both directions
Spinal wave - all directions
High kneel spine rotations
Basic tactical frog
Split switches
Strength and conditioning - Simple&Sinister prep:
Goblet squats 1 set of 5 reps, 16kg
5 hip bridges and 10 kettlebell halos
Hardstyle plank
Kettlebell deadlift with 16kg
Naked TGU - half kneeling windmill - with shoe
Diet:
Whole30 guidelines
Intermittent fasting ~ 16 hours
Only water for drinking
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 40 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Flexible Steel Joint Mobility Minimum, 31 reps each:
Neck - extension, flexion, rotations and sideways tilts
Tea cups - each hand separate and hands together, both directions
Spinal wave - all directions
High kneel spine rotations
Basic tactical frog
Split switches
Strength and conditioning - Simple&Sinister prep:
Goblet squats 1 set of 5 reps, 16kg
5 hip bridges and 10 kettlebell halos
Hardstyle plank
Kettlebell deadlift with 16kg
Naked TGU - half kneeling windmill - with shoe
Diet:
Whole30 guidelines
Intermittent fasting ~ 16 hours
Only water for drinking
RhodryCZE
Level 5 Valued Member
Today's practice:
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 40 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Flexible Steel Joint Mobility Minimum, 31 reps each:
Neck - extension, flexion, rotations and sideways tilts
Tea cups - each hand separate and hands together, both directions
Spinal wave - all directions
High kneel spine rotations
Basic tactical frog
Split switches
Strength and conditioning - Simple&Sinister prep:
Movement prep - 2 sets:
- Goblet squats - 5 reps, 16kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Hardstyle plank
Kettlebell deadlift with 16kg
Naked TGU - 10 reps per side - with shoe
Diet:
Whole30 day 1
Intermittent fasting ~ 16 hours
Only water for drinking
So now I have restarted my Whole30 and intend to see it through.
As for weekly summary, not much changed in my general wellbeing, so I will do a movement assessment instead. Everything is getting better, thoracic bridges improved my T-spine mobility tremendously and my hip extension is getting better as well. My shoulder range of motion improved in tea cups as well and tactical frog together with split switches do loosen up my hips real nice, I am getting closer to the ground day after day. For my S&S prep, I gotta say I am happy with how my body remembers the movement. Get ups feel good, shoe fell only about two times yet and given how unstable it is by its nature, that is very nice. Deadlifts and plank feel good, the tension is there with still room to improve however. This week I will start doing full naked get ups and kettlebell backswing/parking. Depending on how I feel by the end of the week I might even start my full S&S next monday.
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 40 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Flexible Steel Joint Mobility Minimum, 31 reps each:
Neck - extension, flexion, rotations and sideways tilts
Tea cups - each hand separate and hands together, both directions
Spinal wave - all directions
High kneel spine rotations
Basic tactical frog
Split switches
Strength and conditioning - Simple&Sinister prep:
Movement prep - 2 sets:
- Goblet squats - 5 reps, 16kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Hardstyle plank
Kettlebell deadlift with 16kg
Naked TGU - 10 reps per side - with shoe
Diet:
Whole30 day 1
Intermittent fasting ~ 16 hours
Only water for drinking
So now I have restarted my Whole30 and intend to see it through.
As for weekly summary, not much changed in my general wellbeing, so I will do a movement assessment instead. Everything is getting better, thoracic bridges improved my T-spine mobility tremendously and my hip extension is getting better as well. My shoulder range of motion improved in tea cups as well and tactical frog together with split switches do loosen up my hips real nice, I am getting closer to the ground day after day. For my S&S prep, I gotta say I am happy with how my body remembers the movement. Get ups feel good, shoe fell only about two times yet and given how unstable it is by its nature, that is very nice. Deadlifts and plank feel good, the tension is there with still room to improve however. This week I will start doing full naked get ups and kettlebell backswing/parking. Depending on how I feel by the end of the week I might even start my full S&S next monday.
RhodryCZE
Level 5 Valued Member
Today's practice:
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 40 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Flexible Steel Joint Mobility Minimum, 31 reps each:
Neck - extension, flexion, rotations and sideways tilts
Tea cups - each hand separate and hands together, both directions
Spinal wave - all directions
High kneel spine rotations
Basic tactical frog
Split switches
Strength and conditioning - Simple&Sinister prep:
Movement prep - 2 sets:
- Goblet squats - 5 reps, 16kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Hardstyle plank
Kettlebell deadlift with 16kg
Naked TGU - 10 reps per side - with shoe
Diet:
Whole30 day 2
Intermittent fasting ~ 16 hours
Only water for drinking
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 40 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Flexible Steel Joint Mobility Minimum, 31 reps each:
Neck - extension, flexion, rotations and sideways tilts
Tea cups - each hand separate and hands together, both directions
Spinal wave - all directions
High kneel spine rotations
Basic tactical frog
Split switches
Strength and conditioning - Simple&Sinister prep:
Movement prep - 2 sets:
- Goblet squats - 5 reps, 16kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Hardstyle plank
Kettlebell deadlift with 16kg
Naked TGU - 10 reps per side - with shoe
Diet:
Whole30 day 2
Intermittent fasting ~ 16 hours
Only water for drinking
RhodryCZE
Level 5 Valued Member
Today's practice:
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 40 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Diet:
Whole30 day 3
Intermittent fasting ~ 16 hours
Only water for drinking
I didn't sleep very well today and still feel tired from yesterday, so I will take this day off.
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 40 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Diet:
Whole30 day 3
Intermittent fasting ~ 16 hours
Only water for drinking
I didn't sleep very well today and still feel tired from yesterday, so I will take this day off.
RhodryCZE
Level 5 Valued Member
Today's practice:
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 40 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Strength and conditioning - Simple&Sinister prep:
Movement prep - 2 sets:
- Goblet squats - 5 reps, 16kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Hardstyle plank
Kettlebell deadlift with 16kg
Naked TGU - 10 reps per side - with shoe
Diet:
Whole30 day 4
Intermittent fasting ~ 16 hours
Only water for drinking
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 40 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Strength and conditioning - Simple&Sinister prep:
Movement prep - 2 sets:
- Goblet squats - 5 reps, 16kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Hardstyle plank
Kettlebell deadlift with 16kg
Naked TGU - 10 reps per side - with shoe
Diet:
Whole30 day 4
Intermittent fasting ~ 16 hours
Only water for drinking
RhodryCZE
Level 5 Valued Member
Yesterday 19th of March and today, 20th of March:
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 40 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Strength and conditioning - Simple&Sinister prep:
Movement prep - 2 sets:
- Goblet squats - 5 reps, 16kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Hardstyle plank
Kettlebell deadlift with 24kg
Naked TGU - 10 reps per side - with shoe
Diet:
Whole30 days 5 and 6
Intermittent fasting ~ 16 hours
Only water for drinking
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 40 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Strength and conditioning - Simple&Sinister prep:
Movement prep - 2 sets:
- Goblet squats - 5 reps, 16kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Hardstyle plank
Kettlebell deadlift with 24kg
Naked TGU - 10 reps per side - with shoe
Diet:
Whole30 days 5 and 6
Intermittent fasting ~ 16 hours
Only water for drinking
RhodryCZE
Level 5 Valued Member
Today's practice:
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 40 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Strength and conditioning - Simple&Sinister prep:
Movement prep - 2 sets:
- Goblet squats - 5 reps, 16kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Hardstyle plank
Kettlebell deadlift with 16kg
Naked TGU - 10 reps per side - with shoe
Diet:
Whole30 day 7
Intermittent fasting ~ 16 hours
Only water for drinking
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 40 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Strength and conditioning - Simple&Sinister prep:
Movement prep - 2 sets:
- Goblet squats - 5 reps, 16kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Hardstyle plank
Kettlebell deadlift with 16kg
Naked TGU - 10 reps per side - with shoe
Diet:
Whole30 day 7
Intermittent fasting ~ 16 hours
Only water for drinking
RhodryCZE
Level 5 Valued Member
Today's practice:
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 3 sets
Baithaks, 40 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Strength and conditioning - Simple&Sinister prep:
Movement prep - 2 sets:
- Goblet squats - 5 reps, 16kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Hardstyle plank
Kettlebell deadlift with 16kg
Naked TGU - 10 reps per side - with shoe
Diet:
Whole30 day 8
Intermittent fasting ~ 16 hours
Only water for drinking
New lesson this week targets prolonged fasting, goal is 3 days. For this week the goal is 24 hours once, which should be fairy simple. I will likely do it on Thursday/Friday.
Weekly summary.. again, not much to write. Whole30 in combination with IF works quite nice, but I wonder if it could have some adverse effect on me. For this last week, when I started strict Whole30 again, my neigong practice feels somewhat off, my hands are cold and I can't seem to keep focus/clear mind. Will see if things get better this week. Otherwise my S&S prep progresses well, I just have a little hiccup in left shoulder since Friday, but it's getting better, tomorrow it should be perfectly fine.
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 3 sets
Baithaks, 40 reps
Thoracic bridges, 20 reps
Dynamic stretching, 3 sets of 10 reps each
Strength and conditioning - Simple&Sinister prep:
Movement prep - 2 sets:
- Goblet squats - 5 reps, 16kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Hardstyle plank
Kettlebell deadlift with 16kg
Naked TGU - 10 reps per side - with shoe
Diet:
Whole30 day 8
Intermittent fasting ~ 16 hours
Only water for drinking
New lesson this week targets prolonged fasting, goal is 3 days. For this week the goal is 24 hours once, which should be fairy simple. I will likely do it on Thursday/Friday.
Weekly summary.. again, not much to write. Whole30 in combination with IF works quite nice, but I wonder if it could have some adverse effect on me. For this last week, when I started strict Whole30 again, my neigong practice feels somewhat off, my hands are cold and I can't seem to keep focus/clear mind. Will see if things get better this week. Otherwise my S&S prep progresses well, I just have a little hiccup in left shoulder since Friday, but it's getting better, tomorrow it should be perfectly fine.
- Status