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My smithing experience

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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

I took today off as well, didn't feel in shape to move in some serious manner. Tomorrow will hopefully be okay.
 
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 3
Hips - Exercises from this 90-90 series (article in Czech only), wall hip flexor stretch, straddle

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

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

Today I slept terrible and somewhat felt arrhythmia again, likely because irritation of nervus vagus due to the tooth extraction. Dentist told me that third day will likely be the worst and it is. But still I felt good enough to do my morning recharge and some mobility exercises, which is good.
 
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

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 - four sets (per arm) as One-arm swings
Get-ups - 10 sets, 1 rep, 16 kg, four sets (per arm) with 24 kg

Body maintenace:
4 weeks to Flexible Steel, day 4
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
Brettzel

Breathing:
BOLT - 16s
Straw breathing, 20 minutes before sleep
Taped mouth when sleeping

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

Today was a good day. Not only did I increase workload in both swing and get up by one more one-arm set/24kg set respectively, but also my swings felt more powerful. It was like putting a plug to some leak of power in my core. Wonderful day. :)
 
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 - 16s
Straw breathing, 20 minutes before sleep
Taped mouth when sleeping

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

Busy day, no time for exercising.
 
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, week 2, Monday
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
Brettzel

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 - 11s
Straw breathing, 20 minutes before sleep
Taped mouth when sleeping

Diet:
Intermittent fasting ~ 16 hours

Today I attended christening of my "nephew" (nephew of my girlfriend) with following celebration, so lots of stuff just went out of the window. But it was nice and I don't feel bad for what I did not manage to do today.
 
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 - four sets (per arm) as One-arm swings
Get-ups - 10 sets, 1 rep, 16 kg, four sets (per arm) with 24 kg

Body maintenace:
4 weeks to Flexible Steel, week 2, Tuesday
Hips - Exercises from this 90-90 series (article in Czech only), split switches, wall hip flexor stretch, different straddle stretches
Ankle and sole - can be found here (again in Czech only)
Arms - tea cups
Brettzel

Breathing:
BOLT - 16s
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 - four sets (per arm) as One-arm swings
Get-ups - 10 sets, 1 rep, 16 kg, four sets (per arm) with 24 kg

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

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

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

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

Didn't have time for today's morning calisthenics, as I woke up a bit late and had to work right after Neigong. Regardless, there seems to be some progress with my BOLT score even without actually following Oxygen Advantage, which is intersting. I attribute this to my diet being much cleaner again, most likely in combination with swings. My conditioning is definitely better, today's 3h martial arts lesson was much easier to handle than they used to.
 
Thursday, June 17th

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 - four sets (per arm) as One-arm swings
Get-ups - 10 sets, 1 rep, 16 kg, four sets (per arm) with 24 kg

Body maintenace:
4 weeks to Flexible Steel, week 2, Friday
Hips - Exercises from this 90-90 series (article in Czech only), tactical frog, split switches, wall hip flexor stretch, different straddle stretches
Ankle and sole - can be found here (again in Czech only)
Arms - tea cups
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, June 19th:

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 - four sets (per arm) as One-arm swings
Get-ups - 10 sets, 1 rep, 16 kg, four sets (per arm) with 24 kg

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

Breathing:
BOLT - 19s
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:
Some more or less "random" stretching and easy mobility work

Breathing:
BOLT - 18s
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
One-arm swings - 10 sets, 10 reps, 24 kg
Get-ups - 10 sets, 1 rep, 24 kg

Body maintenace:
4 weeks to Flexible Steel, week 3, Monday
Brettzel

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

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

So, today I got to full one arm swings and all get-ups were 24kg and felt relatively easy. Which is very good, given that today was 32°C and around 90% air moisture. But you gotta do what you gotta do. :) Other than that I took it easy, not much of body maintenance today, I prioritized the Flexible steel program and Brettzel, as I really like the way that stretch feels.

Regarding weekly summary (after some time..).. not much to say, as I wrote above, my Simple&Sinister progresses rather well, my aim is now timeless Simple which I should achieve in September. Quality of movement is improving as well, but my hip extension still suffers. It's the most difficult ROM for me to improve. Gotta give it a bit more thought how to help it throughout the day as well.
 
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, week 3, Tuesday
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, 62 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
One-arm swings - 10 sets, 10 reps, 24 kg
Get-ups - 10 sets, 1 rep, 24 kg

Body maintenace:
Hips - Exercises from this 90-90 series (article in Czech only), tactical frog, split switches, wall hip flexor stretch, different straddle stretches
Ankle and sole - can be found here (again in Czech only)
Brettzel

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

Diet:
Whole30
Intermittent fasting ~ 16 hours
Only water for drinking
 
Yesterday I only did my morning recharge routine, I was a bit totaled from Wednesday's kung fu lesson. Then in the afternoon we had a teambuilding after more than a year.. which combined with the heavy storm during night made me sleep terrible, so I again only managed my morning routine today. I was too exhausted for lifting.

So, Thursday, June 24th and today, Friday, June 25th:

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, 62 reps
Thoracic bridges, 32 reps
Dynamic stretching, 3 sets of 10 reps each
 
Sunday, June 27th:
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, 62 reps
Thoracic bridges, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Body maintenace:
4 weeks to Flexible Steel, week 3, Thursday
Hips - Exercises from this 90-90 series (article in Czech only), tactical frog, split switches, wall hip flexor stretch, different straddle stretches
Ankle and sole - can be found here (again in Czech only)
Brettzel
Foam rolling

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

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

Body maintenace:
4 weeks to Flexible Steel, week 3, Friday
Hips - Exercises from this 90-90 series (article in Czech only), tactical frog, split switches, wall hip flexor stretch, different straddle stretches
Ankle and sole - can be found here (again in Czech only)
Brettzel
Foam rolling

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

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

For whatever reason my thighs are sore as hell today.
 
Today's practice:

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

Body maintenace:
Beneficial webinar led by @Pavel Macek:
Posterior chain stretch
Anterior chain stretch
Brettzel

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

Diet:
Whole30
Intermittent fasting ~ 16 hours
Only water for drinking
 
Last two days were very busy, as my girlfriend moved in with me, so there is lots of stuff to take care of and pretty much no time to exercise.

Wednesday, June 30th and Thursday, July 1st:
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, 62 reps
Thoracic bridges, 32 reps
Dynamic stretching, 3 sets of 10 reps each

Breathing:
BOLT - 15s and 12s respectively
Straw breathing, 20 minutes before sleep
Taped mouth when sleeping

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