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My smithing experience

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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 - 3 sets:
- Goblet squats - 5 reps, 16kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Hardstyle plank
Kettlebell swing - back swing drill
Naked TGU - 10 reps per side - with shoe

Diet:
Whole30 day 9
Intermittent fasting ~ 16 hours
Only water for drinking

Today my neigong felt much better, thanks to a breathing tip from @Pavel Macek.
 
Greetings Rhodry,
You seem to have stopped doing some of the joint mobility (ie neck, arms, bending\twisting etc) - why is that?
oab
 
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 - 3 sets:
- Goblet squats - 5 reps, 16kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Hardstyle plank
Kettlebell swing - back swing drill
Naked TGU - 10 reps per side - with shoe

Diet:
Whole30 day 10
Intermittent fasting ~ 16 hours
Only water for drinking

@oab Hey there, reason for that is that the morning routine got a bit too long for my taste. I will definitely incorporate it back, but for the time being the GGP (Youth restoring calisthenics) exercises are sufficient in that manner and starting Simple&Sinister is my priority. Once this settles, I will focus on adding mobility drills again, together with some stretching regimen.
 
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 - 3 sets:
- Goblet squats - 5 reps, 16kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Hardstyle plank
Kettlebell swing - back swing drill
Naked TGU - 10 reps per side - with shoe

Diet:
Whole30 day 11
Intermittent fasting ~ 16 hours
Only water for drinking
 
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 - 3 sets:
- Goblet squats - 5 reps, 24kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Hardstyle plank
Kettlebell swing - singles, 24kg
Naked TGU - 10 reps per side - with shoe

Diet:
Whole30 day 12
Intermittent fasting ~ 24 hours
Only water for drinking

The 24 hour fast was no issue at all. Around 22 hours in, my stomach began rumbling a bit, but I was not tired, full of energy. This showed during S&S practice, where moving from 16kg to 24kg in goblet squats felt just a little bit heavier, not as much as I was expecting. Same goes for swings. I even tried one set of 10 swings just for the heck of it and was surprised how good they felt. So longer fasts - solid 5/7 will do again. Looking forward to 36 hours next week, it will just be a bit tricky to plan the meals somehow.
 
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Yesterday 27th of March:

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 - 3 sets:
- Goblet squats - 5 reps, 24kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Hardstyle plank
Kettlebell swing - singles, 24kg
Naked TGU - 10 reps per side - with shoe

Diet:
Whole30 day 13
Intermittent fasting ~ 18 hours
Only water for drinking

Couldn't help it and got to try get ups with kettlebell. 16kg felt rather light so I went for 24kg as well, which was challenging, a little beyond the point of comfortable practice. But still a good thing, after more than three years of no lifting. Nonetheless I will strictly follow the Simple&Sinister program minimum, altghough the beginning progress in get ups is likely to be quite fast.

Today's practice (28th of March):

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

Some light mobility/stretching in the evening.

Diet:
Whole30 day 14
Intermittent fasting ~ 16 hours
Only water for drinking

Today I took it easy to rest before starting all out Simple&Sinister tomorrow.
 
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, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Cold shower ~ 30 sec, before lifting
Strength and conditioning - Simple&Sinister - It's gonna be Simple:
Movement prep - 3 sets:
- Goblet squats - 5 reps, 24kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Two-arm swings - 5 sets, 10 reps, 24kg
Get-ups - 10 sets, 1 rep, 16kg

Diet:
Whole30 day 15
Intermittent fasting ~ 18 hours
Only water for drinking

New lesson in The Forge introduces cold exposure. I was really looking forward to this, because the feeling of clarity and power you get afterwards is awesome and the benefits are even more amazing. But man, was the cold shower.. cold. Also, first day of full fledged Simple&Sinister, felt great. Lots of work to hone my technique, but really enjoyed it.

As for weekly summary, not much to say. I only did the 24 hours fasting and it was great. This week's 36 hours are gonna be really interesting.
 
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, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Cold shower ~ 30 sec

Diet:
Whole30 day 16
Intermittent fasting ~ 16 hours
Only water for drinking

I feel a little stiffness in between my shoulder blades, so I will rest today. Don't want to overdo it at the very start.
 
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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, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Cold shower ~ 30 sec, before lifting
Strength and conditioning - Simple&Sinister - It's gonna be Simple:
Movement prep - 3 sets:
- Goblet squats - 5 reps, 24kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Two-arm swings - 5 sets, 10 reps, 24kg
Get-ups - 10 sets, 1 rep, 16kg

Diet:
Prolonged fasting whole day
Only water with saltfor drinking

Yesterday's dinner was last meal before my 36 hour fast. Next meal will be small breakfast tomorrow. So far so good.
 
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, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Cold shower ~ 30 sec

Diet:
Whole30
Intermittent fasting ~ 16 hours
Only water for drinking

Today again I take it easy, just some light random stretching/mobility.
 
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, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Cold shower ~ 30 sec, before lifting
Strength and conditioning - Simple&Sinister - It's gonna be Simple:
Movement prep - 3 sets:
- Goblet squats - 5 reps, 24kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Two-arm swings - 5 sets, 10 reps, 24kg
Get-ups - 10 sets, 1 rep, 16kg

Diet:
Whole30
Intermittent fasting ~ 20 hours
Only water for drinking
 
Saturday, April 3rd to Monday, April 5th:

Not much to say, really. I was visiting my and my GF's parents for the Easter and it was a bit hectic, with not really enough room for practice. Did most of the Youth restoring calisthenics, some light neigong practice and short cold showers.

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, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Diet:
Whole30
Intermittent fasting ~ 20 hours
Only water for drinking

New lesson is on breath holding while sitting. Goal is to improve breathing habits and get more out of current conditioning by improving body's ability to draw oxygen from blood. This is something I really need. For this reason I will take daily measurement of BOLT score from now on.

As for weekly summary, prolonged fasting feels quite good, the 36 hours fast was interesting and even waking up after about 40 hours of fasting, I did not really feel hungry. Also, starting Simple&Sinister again feels good, I really missed the feeling of lifting something (relatively) heavy.
 
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, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Diet:
Whole30
Intermittent fasting ~ 16hours
Only water for drinking

Last two night I had terrible sleep and today I feel exhausted. Because of this I completely skipped yesterday's practice and today I will skip my cold shower and S&S.
 
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, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Cold shower ~ 30 sec, before lifting
Strength and conditioning - Simple&Sinister - It's gonna be Simple:
Movement prep - 3 sets:
- Goblet squats - 5 reps, 24kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Two-arm swings - 8 sets, 10 reps, 24kg
Get-ups - 10 sets, 1 rep, 16kg

Diet:
Whole30
Intermittent fasting ~ 16 hours
Only water for drinking
 
Last edited:
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, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Cold shower ~ 30 sec, before lifting
Strength and conditioning - Simple&Sinister - It's gonna be Simple:
Movement prep - 3 sets:
- Goblet squats - 5 reps, 24kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Two-arm swings - 8 sets, 10 reps, 24kg
Get-ups - 10 sets, 1 rep, 16kg

Diet:
Whole30
Intermittent fasting ~ 16 hours
Only water for drinking
 
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, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Cold shower ~ 30 sec, before lifting
Strength and conditioning - Simple&Sinister - It's gonna be Simple:
Movement prep - 3 sets:
- Goblet squats - 5 reps, 24kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Two-arm swings - 8 sets, 10 reps, 24kg
Get-ups - 10 sets, 1 rep, 16kg

Diet:
Whole30
Intermittent fasting ~ 16 hours
Only water for drinking
 
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, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Cold shower ~ 30 sec

Diet:
Whole30
Intermittent fasting ~ 16 hours
Only water for drinking
 
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, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Cold shower ~ 30 sec

Diet:
Whole30
Intermittent fasting ~ 16 hours
Only water for drinking

Feeling a stiffness in left groin/hamstring, did some stretching. Hopefully tomorrow it will be ok. Truth be told I kinda neglect stretching after S&S, gotta focus on that.
 
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, 50 reps
Thoracic bridges, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Resilience:
Cold shower ~ 30 sec

Diet:
Whole30
Intermittent fasting ~ 16 hours
Only water for drinking

Thigh stiffness almost gone, but I take it easy today as well. Will do some mobility/stretching and try to figure out how to log those activities nicely.
 
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, 50 reps
Thoracic bridges, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Resilience:
Cold shower ~ 30 sec

Diet:
Whole30
Intermittent fasting ~ 16 hours
Only water for drinking
 
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