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My smithing experience

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Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 50 reps
Thoracic bridges, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Breathing:
BOLT - 14s
Straw breathing, 20 minutes before sleep
Taped mouth when sleeping

Diet:
Whole30
Intermittent fasting ~ 16 hours
Only water for drinking
 
Friday, May 14th and today:

Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 50 reps
Thoracic bridges, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Breathing:
BOLT - 15s
Straw breathing, 20 minutes before sleep
Taped mouth when sleeping

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

On Friday I was busy and today I had long martial arts session.
 
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets

Breathing:
BOLT - 15s
Straw breathing, 20 minutes before sleep
Taped mouth when sleeping

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

Schedule tight due to visits from wake till dusk.
 
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 50 reps
Thoracic bridges, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Body maintenace:
Hips - Exercises from this 90-90 series (article in Czech only), basic tactical frog, split switches, wall hip flexor stretch, QL straddle
Ankle and sole - can be found here (again in Czech only)
Arms - tea cups, kettlebell arm bar, shoulder rehab exercises (right hand specifically.. "Curse of the Mouse")
Brettzel

Breathing:
BOLT - 14s
Straw breathing, 20 minutes before sleep
Taped mouth when sleeping

Diet:
Whole30
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, 50 reps
Thoracic bridges, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Body maintenace:
Hips - Exercises from this 90-90 series (article in Czech only), basic tactical frog, split switches, wall hip flexor stretch, QL straddle
Ankle and sole - can be found here (again in Czech only)
Arms - tea cups, kettlebell arm bar, shoulder rehab exercises (right hand specifically.. "Curse of the Mouse")
Brettzel

Breathing:
BOLT - 12s
Straw breathing, 20 minutes before sleep

Diet:
Whole30
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, 50 reps
Thoracic bridges, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Body maintenace:
Hips - Exercises from this 90-90 series (article in Czech only), basic tactical frog, split switches, wall hip flexor stretch, QL straddle
Ankle and sole - can be found here (again in Czech only)
Arms - tea cups, kettlebell arm bar, shoulder rehab exercises (right hand specifically.. "Curse of the Mouse")
Brettzel

Breathing:
BOLT - 14s
Straw breathing, 20 minutes before sleep
Taped mouth when sleeping

Diet:
Whole30
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, 50 reps
Thoracic bridges, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Strength and conditioning - Simple&Sinister - It's gonna be Simple:
Movement prep - 3 sets:
- Goblet squats - 5 reps, 24 kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Two-arm swings - 10 sets, 10 reps, 24 kg - two sets (per arm) as One-arm swings
Get-ups - 10 sets, 1 rep, 16 kg, two sets (per arm) with 24 kg

Body maintenace:
Hips - Exercises from this 90-90 series (article in Czech only), basic tactical frog, split switches, wall hip flexor stretch, QL straddle
Ankle and sole - can be found here (again in Czech only)
Arms - tea cups, kettlebell arm bar, shoulder rehab exercises (right hand specifically.. "Curse of the Mouse")
Brettzel

Breathing:
BOLT - 15s
Straw breathing, 20 minutes before sleep
Taped mouth when sleeping

Diet:
Whole30
Intermittent fasting ~ 16 hours
Only water for drinking
 
Friday, May 21st till today, May 23rd:

Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 50 reps
Thoracic bridges, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Body maintenace:
Hips - Exercises from this 90-90 series (article in Czech only), basic tactical frog, split switches, wall hip flexor stretch, QL straddle
Ankle and sole - can be found here (again in Czech only)
Arms - tea cups, kettlebell arm bar, shoulder rehab exercises (right hand specifically.. "Curse of the Mouse")
Brettzel

Breathing:
BOLT - 15/13/14s
Straw breathing, 20 minutes before sleep
Taped mouth when sleeping

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, 50 reps
Thoracic bridges, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Strength and conditioning - Simple&Sinister - It's gonna be Simple:
Movement prep - 3 sets:
- Goblet squats - 5 reps, 24 kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Two-arm swings - 10 sets, 10 reps, 24 kg - three sets (per arm) as One-arm swings
Get-ups - 10 sets, 1 rep, 16 kg, three sets (per arm) with 24 kg

Body maintenace:
Hips - Exercises from this 90-90 series (article in Czech only), basic tactical frog, split switches, wall hip flexor stretch, QL straddle
Ankle and sole - can be found here (again in Czech only)
Arms - tea cups, kettlebell arm bar, shoulder rehab exercises (right hand specifically.. "Curse of the Mouse")
Brettzel

Breathing:
BOLT - 14s
Straw breathing, 20 minutes before sleep
Taped mouth when sleeping

Diet:
Whole30
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, 50 reps
Thoracic bridges, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Body maintenace:
Hips - Exercises from this 90-90 series (article in Czech only), basic tactical frog, split switches, wall hip flexor stretch, QL straddle
Ankle and sole - can be found here (again in Czech only)
Arms - tea cups, kettlebell arm bar, shoulder rehab exercises (right hand specifically.. "Curse of the Mouse")
Brettzel

Breathing:
BOLT - 15s
Straw breathing, 20 minutes before sleep
Taped mouth when sleeping

Diet:
Whole30
Intermittent fasting ~ 16 hours
Only water for drinking
 
Morning recharge:
Warm lemon water with salt
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 50 reps
Thoracic bridges, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Strength and conditioning - Simple&Sinister - It's gonna be Simple:
Movement prep - 3 sets:
- Goblet squats - 5 reps, 24 kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Two-arm swings - 10 sets, 10 reps, 24 kg - three sets (per arm) as One-arm swings
Get-ups - 10 sets, 1 rep, 16 kg, three sets (per arm) with 24 kg

Body maintenace:
Hips - Exercises from this 90-90 series (article in Czech only), basic tactical frog, split switches, wall hip flexor stretch, QL straddle
Ankle and sole - can be found here (again in Czech only)
Arms - tea cups, kettlebell arm bar, shoulder rehab exercises (right hand specifically.. "Curse of the Mouse")
Brettzel

Breathing:
BOLT - 14s
Straw breathing, 20 minutes before sleep
Taped mouth when sleeping

Diet:
Whole30
Intermittent fasting ~ 16 hours
Only water for drinking
 
Morning recharge:
Warm lemon water with salt
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 50 reps
Thoracic bridges, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Body maintenace:
Hips - Exercises from this 90-90 series (article in Czech only), basic tactical frog, split switches, wall hip flexor stretch, QL straddle
Ankle and sole - can be found here (again in Czech only)
Arms - tea cups, kettlebell arm bar, shoulder rehab exercises (right hand specifically.. "Curse of the Mouse")
Brettzel

Breathing:
BOLT - 14s
Straw breathing, 20 minutes before sleep
Taped mouth when sleeping

Diet:
Whole30
Intermittent fasting ~ 16 hours
Only water for drinking
 
Friday, May 28th:

Morning recharge:
Warm lemon water with salt
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 50 reps
Thoracic bridges, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Strength and conditioning - Simple&Sinister - It's gonna be Simple:
Movement prep - 3 sets:
- Goblet squats - 5 reps, 24 kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Two-arm swings - 10 sets, 10 reps, 24 kg - three sets (per arm) as One-arm swings
Get-ups - 10 sets, 1 rep, 16 kg, three sets (per arm) with 24 kg

Body maintenace:
Hips - Exercises from this 90-90 series (article in Czech only), basic tactical frog, split switches, wall hip flexor stretch, QL straddle
Ankle and sole - can be found here (again in Czech only)
Arms - tea cups, kettlebell arm bar, shoulder rehab exercises (right hand specifically.. "Curse of the Mouse")
Brettzel

Breathing:
BOLT - 14s
Straw breathing, 20 minutes before sleep
Taped mouth when sleeping

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

During the weekend I was away from home, only able to do morning recharge routine up until today, so Saturday, May 29th to Monday, May 31st:
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 50 reps
Thoracic bridges, 32 reps
Dynamic stretching, 3 sets of 10 reps each
 
Morning recharge:
Warm lemon water with salt
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 50 reps
Thoracic bridges, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Strength and conditioning - Simple&Sinister - It's gonna be Simple:
Movement prep - 3 sets:
- Goblet squats - 5 reps, 24 kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Two-arm swings - 10 sets, 10 reps, 24 kg - three sets (per arm) as One-arm swings
Get-ups - 10 sets, 1 rep, 16 kg, three sets (per arm) with 24 kg

Breathing:
BOLT - 15s
Straw breathing, 20 minutes before sleep
Taped mouth when sleeping

Diet:
Whole30
Intermittent fasting ~ 16 hours
Only water for drinking
 
Morning recharge:
Warm lemon water with salt
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 50 reps
Thoracic bridges, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Body maintenace:
Hips - Exercises from this 90-90 series (article in Czech only), basic tactical frog, split switches, wall hip flexor stretch, QL straddle
Ankle and sole - can be found here (again in Czech only)
Arms - tea cups, kettlebell arm bar, shoulder rehab exercises (right hand specifically.. "Curse of the Mouse")
Brettzel

Breathing:
BOLT - 17s
Straw breathing, 20 minutes before sleep
Taped mouth when sleeping

Diet:
Whole30
Intermittent fasting ~ 16 hours
Only water for drinking
 
Morning recharge:
Warm lemon water with salt
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 50 reps
Thoracic bridges, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Strength and conditioning - Simple&Sinister - It's gonna be Simple:
Movement prep - 3 sets:
- Goblet squats - 5 reps, 24 kg
- Hip bridges - 5 reps
- Kettlebell halos - 5 reps
Two-arm swings - 10 sets, 10 reps, 24 kg - three sets (per arm) as One-arm swings
Get-ups - 10 sets, 1 rep, 16 kg, three sets (per arm) with 24 kg

Body maintenace:
4 weeks to Flexible Steel, day 1
Hips - Exercises from this 90-90 series (article in Czech only), basic tactical frog, split switches, wall hip flexor stretch, straddle
Ankle and sole - can be found here (again in Czech only)
Arms - tea cups, kettlebell arm bar
Brettzel

Breathing:
BOLT - 14s
Straw breathing, 20 minutes before sleep
Taped mouth when sleeping

Diet:
Whole30
Intermittent fasting ~ 16 hours
Only water for drinking
 
Last edited:
Morning recharge:
Warm lemon water with salt
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 50 reps
Thoracic bridges, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Body maintenace:
4 weeks to Flexible Steel, day 2
Hips - Exercises from this 90-90 series (article in Czech only), basic tactical frog, split switches, wall hip flexor stretch, straddle
Ankle and sole - can be found here (again in Czech only)
Arms - tea cups, kettlebell arm bar
Brettzel

Breathing:
BOLT - 18s
Straw breathing, 20 minutes before sleep
Taped mouth when sleeping

Diet:
Whole30
Intermittent fasting ~ 16 hours
Only water for drinking
 
Last edited:
Morning recharge:
Warm lemon water with salt
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 50 reps
Thoracic bridges, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Breathing:
BOLT - 18s
Straw breathing, 20 minutes before sleep
Taped mouth when sleeping

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

Today is a day off.
 
Morning recharge:
Warm lemon water with salt
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets
Youth restoring calisthenics
Dands, 31 reps in 2 sets
Baithaks, 50 reps
Thoracic bridges, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Breathing:
BOLT - 13s
Straw breathing, 20 minutes before sleep
Taped mouth when sleeping

Diet:
Whole30
Intermittent fasting ~ 16 hours
Only water for drinking
 
Morning recharge:
Arm swings, several minutes
Neigong, Noi sau baat sik, 9 sets

Breathing:
BOLT - 15s
Straw breathing, 20 minutes before sleep
Taped mouth when sleeping

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

Today I had another wisdom tooth removed, so I can't do much. Some light stertching, but nothing where I lie on the floor and so on. Unfortunately I didn't manage to do my entire morning recharge before that, so today's very limited.

Now given it's Monday, I can at least do a summary after some time again. Overall wellbeing is going up, I again focus on my diet to get back on track, looking into the Lean gains style of fasting. My BOLT score got kinda stable (oscilating around 14 with occasional spike), which is good. Before I started straw breathing before sleep it used to be all over the place. Mobility wise, my hip range of motion improved, but my right knee still hurts in some positions. I will consult a physiotherapist as my self care doesn't seem to fix the cause. Last but not least, Simple&Sinister is progressing well, this week I will add fourth set of one-arm swings/24kg get ups, meaning I should finish full fledged 24kg by the end of June, thus starting to work on Simple level by shortly into July.
 
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