Ultimate Health

Discussion in 'Training Logs' started by Shawn90, Oct 14, 2018.

  1. Shawn90

    Shawn90 More than 500 posts

    Goals that should guide me on the path of incredible health and maintaining it until old age.

    1. Posture. From foot stance up to the position of the neck. This is crucial for health and injury prevention.
    2. Joint health and stability. Stability is key to quick strength gains. My focus is on Shoulders & Hips.
    3. Control Pause of 60seconds in the morning. I have obtained this in the past, and had even more than this. Although more than this seems pointless.

    Factors that should be noted are cold and intermittent fasting.

    We need to embrace cold in order to become resilient. And it's the current heat that decreases oxygenation of the body, due to the tendency of hyperventilating more when it is warm. My highest control pauses, according to my old log, were obtained during periods of intermittent fasting, and on a caffeine free diet. Obtaining scores of over 80 seconds for initial control pause test

    Info & Background:
    Male, age 27 with body weight varying from 68kg to 70 kg, length 1.68 meter.
    Tried various forms of strength and muscle training, since 22 December 2005. With major personal breakthroughs in 2014 up to 2016 in obtaining better posture, elimination of back pain and asthma.
    First SF training Log: Path to Power This link connects to page 2.

    I will make 1 post per week logging progress online.
     
    Last edited: Nov 4, 2018
    Writefast and ShawnyUT like this.
  2. Shawn90

    Shawn90 More than 500 posts

    Week 1
    8-10-2018 ma #1 - MCP: 45s /SBH: 3 x 5 /2Hs: 24-24-24-24-24 /TGU: 24-24-24-24-24 /BH: 16 x 1
    9-10-18 di #2 - MCP: 42s /SBH: 3 x 5 /2Hs: 24-24-24-24-24 /TGU: 24-24-24-24-24 /BH: 16 x 3
    11-10-18 do #3 - MCP: 40s /SBH: 3 x 3 /2Hs: 24-24-24-24-24 /TGU: 24-24-24-24-24 /BH: 16 x 2
    13-10-18 za #4 - SBH: 3 x 5 /2Hs: 24-24-24-24-24 /TGU: 24-24-24-24-24 /BH: 16 x 3
    14-10-18 zo #5 - SBH: 3 x 5 /2Hs: 24-24-24-24-24 /TGU: 24-24-24-24-24

    * MCP = Morning Control Pause. SBH = Squat/Bridge/ Halo. 2Hs = 2hand-swing and TGU or GU = Get Up. BH = Bar Hang.
    ** Although my hamstrings and glutes are sore I feel better this week. Bar Hangs are very underrated, very good for the back. I like to do them after strength training when the back is warm and stretches easier. But it really assaults the grip, especially when weighted. I do the stretches recommended per book every evening before going to bed.
    *** Today on 14 october it is 26 degrees celcius, too warm for reduced breathing. I am anxiously waiting for the cold.
    **** The 24kg bell is fairly light, yet when you make the swings really hard style it is more than enough. Also trying to do the Get Up slowly, looking for flaws.
    ***** I make my heart rate decide when it is ready for the next set on swings. I changed the settings from 125-178 to 110-157 bpm.
     
    Last edited: Nov 4, 2018
  3. Shawn90

    Shawn90 More than 500 posts

    Week 2
    15 - 10 - 18 ma #6 - MCP: 41s / SBH: 3 x 5 / 2HS: 24 x 5 x 10 / TGU: 24 x 5 x 1 / BH: 16 x 3
    16 - 10 di #7 - SBA: 2 x 5 / 2HS: 24 x 5 x 10 / TGU: 24 x 5 x 1
    17 - 10 wo #8 - 2HS: 24 x 5 x 10 / TGU: 24 x 5 x 1
    19 - 10 vr #9 - SA: 3 x 5 / 2HS: 24 x 7 x 10 / TGU: 24 x 5 x 1 / BH: 16 x 3
    20 - 10-18 za #10 - MCP: 43s / SA: 3 x 5 / 2HS: 24 x 8 x 10 / TGU: 24 x 5 x 1 *IF start
    21- 10 zo #11 - SA: 3 x 5 / 2HS: 24 x 7 x 10 / TGU: 24 x 5 x 1

    * Starting intermittent fasting on Saturday, approximately 16 to 18 hours. Times for 16 hours are: 12:00 / 20:00. For work days this works. But I prefer to do 18 hours: 12:00 - 18:00, or 14:00 - 20:00 on weekends. 12:30 - 18:30 might work better on work days.

    ** I will make sure to recover from day to day before increasing volume and weight. Although 24kg feels fairly light to me it still seems sufficient. I'm pretty sure I'm recovering from day to day on 50 swings daily ( was forced by life to take 1 day off ) so I will increase the volume with 50%, waving 7 to 8 sets until I recover from day to day from that. For get ups it is very tempting to increase weight, but I benefit more from doing them slowly. Really finding weak links. I feel like I'm finally figuring out my left shoulder ( proper mind-muscle connection) but only during SLOW get ups I find the opportunity to fix its flaw.

    *** Bar hangs I have increased to 20kg, and when NOT noted they are done AFTER the 90/90 and Q-straddle hip stretches, in the evening. ( A ) = Arm Bars. So I ditched Halo's and bridges. I can still do full bridges for reps per CC after 1.5 years of not practicing them. Don't feel like benefiting from halo's and bridges altogether. I find Arm Bars beneficial for my shoulder/lat connection.

    **** Sunday morning I woke up with a huge headache. I think it's related to caffeine. I'm ''addicted'' to it again apparently. Will try to reduce to 2 or 3 cups per day, or quit it altogether and get back to decaf. Caffeine also seem to spike my heart rate during long breath holds, which makes me feel bad altogether.

    ***** To get back to an important part about Bar Hangs: I do them active BUT quit tensing abs and buttocks during the hangs.
    BH: 20kg, A: TGU weight, S: 1hs weight. 90/90 Stretch + Q-straddle stretch in the evening. Bar Hang after session or after hip stretches. Heart Rate zone for swings 135-185 bpm seems best. 135 bpm is my aerobic zone.
     
    Last edited: Nov 4, 2018
  4. Shawn90

    Shawn90 More than 500 posts

    Special Note: 22 okt my MCP was approximately 50s, which is higher than my usual 40ish. It saved me 2 or 4 minutes on the swing session (reduced rest) Still keeping HR between 135 - 185 bpm. After 6 sets my HR dropped back to -140bpm insanely fast. My breathing also calmed down so I doubt it was technical malfunction. My breathing through Get Ups remained more calmly than usual. I always thought of S&S swings as an extension of buteyko breathing (10 to 20 minutes VLB/ RB) but this felt similar to the ''click effect'' I like this. Curious about tomorrow. I'm still doing inconsistent 1 or 2 breathing sessions per day or not at all. Starting with Maximum Pause (strong air hunger), intensity at 50% so the next BH doesn't kill me :)

    MCP of 51s I finished with a final CP of 85/95 seconds !
     
    Last edited: Oct 28, 2018
  5. Shawn90

    Shawn90 More than 500 posts

    Week 3
    22 / 28 okt 2018
    ma # 12 / MCP: 51 / SA: 3 x 5 / 2HS: 24 x 8 x 10 / GU: 24 x 5 x 1
    di # 13 / MCP: 45 / SA: 3 x 5 / 2HS: 24 x 7 x 10 / GU: 24 x 5 x 1
    wo # 14 / MCP: 42 / SA: 3 x 5 / 2HS: 24 x 8 x 10 / GU: 24 x 5 x 1
    vr # 15 / SA: 3 x 5 / 2HS: 24 x 8 x 10 / GU: 24 x 5 x 1
    za # 16 / SA: 3 x 5 / 2HS: 24 x 8 x 10 / GU: 24 x 5 x 1
    zo # 17 / MCP: 55 / SA: 3 x 5 / 2HS: 24 x 8 x 10 / GU: 24 x 5 x 1

    ** Goblet Squat 16kg to 20kg

    * My cp from 4 t0 7 am ranges from 38 to 42s. This isn't bad. My evening cp and morning cp don't differ much. Friday I did my first and only session that day at 9:30 and I had an initial CP of +-50s, but I was sitting for about 15 minutes already. Usually I sit down wait 2 minutes and measure my initial cp.

    ** Saturday I cleared the get ups in 8 minutes with 24kg. 80 2HS are done under 10 minutes often. As I am still not at 100 swings I'll stick with the 24kg for GU's. Also tried my hand at Breath Mastery. After re-reading it a few times I believe this is the most underrated part of the S&S manual, AND bring even bigger health benefits than the swings itself. Breath Mastery done properly would be like a very very intense session of Reduced Breathing (vlb/rb) 2:1 rep/breath ratio is too hard. I guess its better suited for 1 handed swings. I'll try 1:1 ratio sunday. I rather not have my HR spike over 200 bpm...

    *** The day off: I took it because my butt muscle soreness, became too much. It started to impede my ability to stand up or climb stairs. This isn't just due to my Kettle bell practice, but also from walking a lot of stairs, and crouching at work Wednesday. I only did some Bar Hangs in the evening. Quit doing the hip stretches. They give me back aches. IDK why.....

    **** After Intermittent fasting from 6pm till 12am (18 hours) for 7 day's I feel great. But not necessarily better than before. I miss my eggs+banana breakfast. In the evenings I like to overeat. Hunger sets in strongly after 16 hours when on a k cal deficit ( I think) My weight didn't change, but my belly skin fold seems to decrease slowly. Nevertheless I'm considering going back to 3 meals per day.


    ***** Saturday evening at 22:10 - Intensive Buteyko: BH:44+22 - 3m RB - 50 - 3m RB - 55 - 30s RB: ICP 44s, Final CP 67s, total duration of the exercise was under 10 minutes !!!
    Sunday morning 5:30 - Intensive Buteyko: MCP 55 + 44 ep - 3m RB - 60s - 3m RB - 70s - 30s RB. MCP / ICP 55s - FCP 75s

    ******Breath mastery 1:1 calms breathing down but HR is still 150bpm+ at that point.. I'd rather stick with using HR monitor for 2hs.
     
    Last edited: Nov 4, 2018
  6. Shawn90

    Shawn90 More than 500 posts

    Week 4
    29-10 ma #18 /SA: 3 x 5 / 2HS: 24 x 10 x 10 / GU: 24 x 5 x 1
    30-10 di #19 /SA: 3 x 5 / 2HS: 24 x 10 x 10 / GU: 24 x 5 x 1
    31-10 wo #20 /SA: 3 x 5 / 2HS: 24 x 10 x 10 / GU: 24 x 5 x 1
    1-11 do #21 /MCP: 48s / SA: 3 x 5 / 2HS: 24 x 10 x 10 / GU: 24 x 5 x 1
    2-11 vr #22 /MCP: 51s / 2HS: 24 x 10 x 10 / GU: 24 x 5 x 1
    3-11 za #23 /MCP: 50s / SA: 3 x 5 / 2HS: 24 x 10 x 10 / GU: 24 x 5 x 1
    4-11 zo #24 /MCP: 50s /SA: 3 x 5 / 2HS: 24 x 10 x 10 / GU: 24 x 5 x 1

    *2-11-2018 *IF stop*, 13 day's 16/20 hours per day. Three meals per day" Breakfast: 2 hard-boiled eggs after S&S practice :)
    * Will try banana for pre-workout instead of fasted state.
    ** With 2 intermediate/Strong sessions of Buteyko my MPC between 4/7am comes closer to 50s. Which is great. Getting past 45s for morning cp is the hard part.
    *** Easily upgraded swing volume from 70/80 to 100. Takes about 12 to 16 minutes to do 100 swings. Experimenting with Heart rate zones. TGU's still 24kg because my focus is on swings. But can easily clear this under 8 minutes each day. And slowly decreasing rest between sets even further. Solid form. Left shoulder is improving
    **** Goblet squats were upgraded to 20kg No problem. And arm bars increased from 5s holds to 10s, which is a breeze (tgu weight so 24kg)

    ***** 7 days in a row at maximum volume. I like to increase density on 2hs 24kg before upgrading, even though the weight feels very light. Suppose I could upgrade TGU weight. I'll resume IF starting monday 16/20 hours. AND will stick to 135-180 bpm on HR monitor. ******
     
    Last edited: Nov 4, 2018
  7. Shawn90

    Shawn90 More than 500 posts

    Week 5 : 5 tm 11 november 2018
    #25 ma /SA: 3 x 5 / 2HS: 24 x 10 x 10 / GU: 24 - 24 - 28 - 24 - 24
    #26 di /SA: 3 x 5 / 2HS: 24 x 10 x 10 / GU: 24 - 24 - 28 - 24 - 24
    #27 wo /SA: 3 x 5 / 2HS: 24 x 10 x 10 / GU: 24 - 28- 28 - 24 - 24
    #28 do /2HS: 24 x 10 x 10 / GU: 24 - 28 - 28 - 24 - 24
    #29 vr /SA: 2 x 5 / 2HS: 24 x 10 x 10 / GU: 24 - 28 - 28 - 28 - 24
    #30 za / SA: 2 x 5 / 2HS: 24 x 10 x 10 / GU: 24 - 28 - 28 - 28 - 28
    #31 zo /MCp: 58s /SA: 2 x 5 / 2HS: 24 x 10 x 10 / GU: 28 - 28 - 28 - 28 - 28

    * Not wearing HR monitor, focusing on Breathing more.
    ** Not actively trying to raise CP through breathing exercise. It still is 45s+ for MCP.
    *** About 2.000 kcal per day is sufficient to lose fat. My abdomen skinfold slimmed down by 2mm, which is about 1kg fat for me. I weighted myself this morning (saturday 10 november) and was 65.8kg. This is at least 2.2 kg less than my estimated bodyweight 5 weeks ago. I might have lost some muscle that I gained on KB Strong, but can't see or measure this.
    **** The session frequency is still 7x per week (every day) Even though I don't always feel fully recovered. Session times vary greatly per day. But I try to stay under 45 minutes. Including the warming up.

    17 days no light/off-day
    The most important thing is that I feel indestructible.
     
    Last edited: Nov 11, 2018
  8. Shawn90

    Shawn90 More than 500 posts

    Simple & Sinister Progression Tactic | StrongFirst
    Simple & Sinister + Heart Rate Training | StrongFirst
    Simple & Sinister: Getting from Two- to One-Hand Swings | StrongFirst


    Formula = 180 - age + 5
    - Do not exceed this number to stay in mild fatique
    - Once a week go glycolytic

    Test session 1: 2hand swing 24kg
    range 110/125 - 157: AVG 134 (17:33) : Max 166 (3:04) : Low ( 1:14 ) Total 21:51 including cooldown
    * the peak was achieved on last set with starting bpm of +-125
     
    Last edited: Nov 15, 2018
  9. Shawn90

    Shawn90 More than 500 posts

    Week 6: 12 tm 18 november 2018

    #32 ma/SA: 2 x 5 / 2HS: 24 - 24 - 24 - 24 - 24 / GU: 28 - 28 - 28 - 28 - 28
    #33 wo /SA: 2 x 5 / 2HS: 24 - 24 - 24 - 24 - 24 / GU: 28 - 28 - 28 - 28 - 28
    #34 do /SA: 2 x 5 / 2HS: 24 - 24 - 24 - 24 - 24 / GU: 28 - 28 - 28 - 28 - 28
    #35 vr /SA: 2 x 5 / 2HS: 24 - 24 - 28- 24 - 24 / GU: 28 - 28 - 28 - 28 - 28
    #36 za /SA: 2 x 5 / 2HS: 24 - 32- 28 - 24 - 24 / GU: 28 - 28 - 28 - 28 - 28
    #37 zo /SA: 2 x 5 / 2HS: 24 - 28 - 24- 24 - 24 / GU: 28 - 28 - 28 - 28 - 28 (bpm min 130 / avg 144. max 172)
     
    Last edited: Nov 19, 2018
  10. Shawn90

    Shawn90 More than 500 posts

    Week 7: 19tm 25 november 2018

    #38ma/SA: 2 x 5 / 2HS: 24 - 28- 24 - 24 - 24 / GU: 28 - 28 - 28 - 28 - 28
    #39 di /SA: 2 x 5 / 2HS: 24 - 28- 24 - 24 - 24 / GU: 28 - 28 - 28 - 28 - 28
    #40 wo /Deload /2Hs: 24 x 10 x 10
    #41 do /2HS: 24 - 24 - 28 - 28 - 24 / GU: 2x28 - 2x28 - 28
    #42 vr /2HS: 24 - 28 - 28- 24 - 24 / GU: 28 - 2x28 - 28 - 28
    #43 za /2HS: 24 - 28 - 28 - 28- 24 / GU: 28 - 28 - 28 - 32- 28
    #44 zo /2HS: 28 x 14 x 7 /GU: 28 - 28 - 32 - 28 - 28 *MIN: 115 bpm /AVG; 130bpm /Max; 164 bpm, durMax: 55s

    * doubles with 28kg for get ups is do-able, but it burns. I clear the get ups with 28k within 8 minutes each day. Not much effort.
    ** As for the swings, it is tempting not to advance, trying to stay under 157bpm for heart rate. I recall this being easier for 1hs. I did drop the avarage from 144bpm to 132 bpm per session. Increasing the session duration by over 5 minutes...... But lowering the minimum heart rate to 110bpm. Currently set to 115 bpm because I stay at 120bpm long time when swinging 28kg.
    *** I could consider doing sets of 7 with 28kg in the near-future.
    **** My focus still remains on form. Have to pay attention not to bend too much knee , but without rounding the back.

    ***** Emotion can inflict physical illness. I find peace and comfort in my practice.
     
    Last edited: Nov 25, 2018
  11. Shawn90

    Shawn90 More than 500 posts

    Week 8: 26 -11 / 2 - 12 2018

    #45 ma /2HS: 28kg x 14 x 7 /GU: 28 - 28 - 28 - 28 - 28
    #46 di /2HS: 28kg x 14 x 7 /GU: 28 - 28 - 28 - 28 - 28
    #47 wo /2HS: 28kg x 14 x 7 /GU: 28 - 28 - 32 - 28 - 28
    #48 do /2HS: 28kg x 14 x 7 /GU: 28 - 28 - 28 - 28 - 28
    #49 vr /Deload 2HS: 24 - 24 - 24 - 24 - 24 /GU: 28 - 28 - 28 - 28 - 28
    Zaterdag 1 december 2018

    #50 zo /GS: 28 x 3 x 3 /2HS: 28 x 7 x 10 /GU: 28 - 28 - 32 - 28 - 28
     
    Last edited: Dec 2, 2018
  12. Shawn90

    Shawn90 More than 500 posts

    Week 9: 3 - 12 /9 - 12 - 12 2018

    #51 ma /GS: 28 x 3 x 3 /2HS: 28 x 7 x 10 /GU: 28 - 28 - 32 - 32 - 28
    #52 di /GS: 28 x 3 x 4 /2HS: 28 x 7 x 10 /GU: 28 - 28 - 32 - 32 - 28
    #53 wo /GS: 28 x 3 x 4 /2HS: 28 x 8 x 10 /GU: 28 - 28 - 32 - 32 - 28
    #54 do /GS: 28 x 3 x 4 /2HS: 28 x 8 x 10 /GU: 28 - 28 - 32 - 32 - 32
    #55 vr /Deload /GS: 24 x 3 x 5 /2HS: 24 x 10 x 10 /GU: 28 - 28 - 28 - 28 - 28
    #56 za /GS: 28 x 3 x 4 /2HS: 28 x 8 x 10 /GU: 28 - 28 - 32 - 32 - 32
    #
    57 zo /GS: 28 x 2 x 4 /2HS: 28 x 8 x 10 /GU: 28 - 28 - 28 - 28 - 28

    My MCP ranges from 45 to 55 seconds, but with inconsistent/no breathing exercises. It remains stable.
    I never had thought the 2 handed swing had so much more to teach.
    Calmly inhaling and calmly exhaling during my swings helped me find a better balance between tensing and relaxing. And it feels as if it made my form improve too. And the athletic look is nice too.
    (healthy 66kg/10/11mm belly skinfold)
     
    Last edited: Dec 9, 2018
  13. Shawn90

    Shawn90 More than 500 posts

    Fri 14 Dec 01:42 30 70 / 78 / 87 / 152
    Fri 14 Dec 02:02 31 100 / 115 / 162
    ** Slept only 2 hours today. Measured CP at night twice, 53s and 57s at midnight and 1.30


    Set a new Personal Record on Absolute Maximum Pause, and final control pause must've been over 100 seconds, maybe even 110ish. After my sets of swings I could instantly revert breathing back to normal.
     
  14. Shawn90

    Shawn90 More than 500 posts

    Week 10, 10 - 16 december 2018

    #58 ma /GS: 28 x 3 x 5 /2HS: 28 x 10 x 10 /GU: 28 - 28 - 32 - 32 - 32
    #59 wo/GS: 28 x 2 x 5 /2HS: 28 x 10 x 10 /GU: 28 - 28 - 32 - 32 - 32
    #60 vr /GS: 28 x 2 x 5 /2HS: 28 x 10 x 10 /GU: 28 - 28 - 28 - 28 - 28
    #61 za /2HS: 28 x 2 x 10 | 32 x 4 x 5 | 36 x 4 x 5 | 32 x 2 x 5| x70 /GU: 32 - 32 - 32
    #
    62 zo /2HS: 28 x 4 x 10 | 32 x 2 x 10 | 36 x 4 x 5 |x80 /GU: 32 - 32 - 32


    * Changed foot placement on swings, narrow stance. Better for the back. Also quit squats, my inner thighs grew and now they touch and irritate the skin... For swings, going for a more strength goal, endurance can wait until we get to the one hand swings.
    ** Some glute activation exercises, and learning Single Leg Deadlift
     
    Last edited: Dec 17, 2018
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  15. Shawn90

    Shawn90 More than 500 posts

    Week 11 > 17 - 23 December 2018
    * Bent Presses in per-fatigued state will not fly :)

    #63 di /2Hs: 28 - 28 - 28 - 28 - 28 /Tgu: 32 - 32 - 32 - 32 - 32
    #64 wo /2Hs: 32 x 7 x 10
    #65 vr /2Hs: 32 x 5 x 10 /Tgu: 32 - 32 - 32
    #66 za /2Hs: 32 x 6 x 10 /Tgu: 32 - 32 - 32
     
  16. Shawn90

    Shawn90 More than 500 posts

    Week 12 > 24 - 30 December 2018

    #67 ma /2Hs: 32 x 10 x 10 /GU: 32 - 32 - 32 - 32 - 32
    #68 di /2Hs: 32 x 10 x 10 /GU: 32 - 32 - 32 - 32 - 32
    #69 wo /2Hs: 32 x 10 x 10 /GU: 32 - 32 - 32 - 32 - 32
    #70 do /2Hs: 32 x 7 x 10 /GU: 32 - 32 - 32 - 32 - 32
    #71 vr /2Hs: 36 x 5 x 10 /GU: 32 - 32 - 32 - 32 - 32
    #72 zo /2Hs: 36 x 4 x 10 > + < 32 x 3 x 10

    * Now that 32kg feels light for Swings we can start decompressing the full volume slowly. Holiday's are bad for my health, bad sleeping & eating habits make me feel weak. Sunday I was overdoing it a little, but stopped before things went south. Giving my shoulders an extra break. 32kg for TGU's isn't that light for me. :)
     
  17. Shawn90

    Shawn90 More than 500 posts

    Week 13 > 31 - 6 januari 2019

    #73 wo /H2H: 24 x 10 x 10 /TGU: 32 - 32 - 32 - 32 - 32
    #74 do /H2H: 24 x 5 x 10 /TGU: 32 - 32 - 32 - 32 - 32
    #75 vr /H2H: 24 x 7 x 10
    #76 zo /GS: 24 x 2 x 3 /2Hs: 32 x 5 x 10 /TGU: 28 - 32 - 32 - 32 - 32

    A wasted week
     
  18. Shawn90

    Shawn90 More than 500 posts

    Week 14 > 7 - 13 januari 2019

    #77 ma /2Hs: 32 x 5 x 10 /TGU: 32 - 32 - 32 - 32 - 32
    #78 di /2Hs: 32 x 5 x 10
    #79 wo /2Hs: 32 x 5 x 10 /TGU: 32 - 32 - 32 - 32 - 32
    #80 vr /2Hs: 32 x 5 x 10
    #81 za /2Hs: 32 x 5 x 10 /TGU: 32 - 32 - 32 - 32 - 32
    #82 zo /2Hs: 32 x 5 x 10 /TGU: 32 x 5 x 1
     
    Last edited: Jan 13, 2019
    ShawnyUT likes this.
  19. Shawn90

    Shawn90 More than 500 posts

    Week 15 > 14 - 20 januari 2019

    #83 ma /2Hs: 32 x 5 x 10
    #84 di /2Hs: 32 x 5 x 10/TGU: 32 x 5 x 1
    #85 za /2Hs: 32 x 5 x 10 /TGU: 32 x 5 x 1

    mcp range from 45 to 50 seconds
     
  20. Shawn90

    Shawn90 More than 500 posts

    Sunday to Sunday > C& J practice
    Mcp measured at 40s, will resume breathing exercise 3/4 per day.
     

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