BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Unbound (3 min)
Skirmish Workout lv III with EC
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



A new easy combat workout has been released today: Skirmish Workout, so I did it on the fly. :)
I've gotten the urge to do combat workouts again, and since my preferences are changing over time, I'll be looking through the combat workouts and choosing a few to do.




Have a nice day bees
:coffee:


For every reason it’s not possible, there are hundreds of people who have faced the same circumstances and succeeded. Jack Canfield
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BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Rotator Cuff Workout (1 min, 30 sec)
Universal Warmup (8 min)
Strength Training in the gym (30* min)
Lower Body & Core Challenge day 1
Surya Namaskara (5 min)
Shoulder Stretch (4 min)
Supta Virasana (1 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



I'm very satisfied, with today's training I achieved all the goals I had set for this 5-week training cycle:
✅ Get back to training consistently in the gym.
✅ Finding a gym workout that I really enjoy and that motivates me to continue and improve.
✅ Go from 2 to 3 workouts a week at the gym.
✅ Go from classic 45-60 minute strength workouts to 30+ minute with supersets and optimized exercises and timing.
✅ Go from 6 to 12 reps with medium-light weights.
✅ Incorporate various types of push-ups and pull-ups into my gym training consistently and sensibly.
✅ Incorporate various types of kettlebell exercises into my gym routine in a meaningful and consistent manner.
Did I mention I'm very happy with myself? :LOL:




Have a nice day bees :coffee:

Things work out best for those who make the best of how things work out. John Wooden
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BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Unbound (3 min)
Wild & Free Workout lv III with EC
Lower Body & Core Challenge day 2
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



I'm thinking about the new training cycle in the gym that will start on Monday but I've already practically decided to leave the scheme unchanged and only change weights and repetitions. :)
My goal is to improve my strength endurance so that I don't struggle with Muay Thai strength circuits when they get challenging.
They're never too much, but if you don't have a basic weight training background, the few times you use them you'll struggle a lot, so I'm trying to get around that problem.




Have a nice day bees
:coffee:


The only way to do great work is to love what you do. If you haven’t found it yet, keep looking. Don’t settle. Steve Jobs
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BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Unbound (3 min)
Rowdy Workout lv III with EC
Lower Body & Core Challenge day 3
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



And I'm also happy with the combat workouts I did this week, I started to dust off a bit. :LOL:




Have a nice day bees
:coffee:


Hold fast to the mountain, take root in a broken-up bluff, grow stronger after tribulations, and withstand the buffering wind from all directions. Zheng Xie
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BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Rotator Cuff Workout (1 min, 30 sec)
Universal Warmup (8 min)
Strength Training in the gym (30* min)
Lower Body & Core Challenge day 4
Surya Namaskara (5 min)
Shoulder Stretch (4 min)
Supta Virasana (1 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



Today started another 7-week gym training cycle where I plan to go from 6 to 12 reps with slightly heavier weights.
I've added pull-ups to all my workouts, the new bars are so tempting, there's one I can reach without a stool :LOL:





Have a nice day bees :coffee:

I think goals should never be easy, they should force you to work, even if they are uncomfortable at the time. Michael Phelps
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BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Unbound (3 min)
Rumi Workout lv III with EC
Lower Body & Core Challenge day 5
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



Strangely enough, I couldn't resist and did the new combat workout that just came out as soon as possible. :LOL:
And I used a baseball bat for the vertical cuts. :devil:
When I go to visit my parents I really have to take one of my old bokken with me...




Have a nice day bees
:coffee:


Life is from the inside out. When you shift on the inside, life shifts on the outside. Kamal Ravikant
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BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Rotator Cuff Workout (1 min, 30 sec)
Universal Warmup (8 min)
Strength Training in the gym (30* min)
Lower Body & Core Challenge day 6
Surya Namaskara (5 min)
Shoulder Stretch (4 min)
Supta Virasana (1 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



I made a little change to my gym workout to make it flow even smoother but the rest is working perfectly :)





Have a nice day bees :coffee:

One of the lessons that I grew up with was to always stay true to yourself and never let what somebody else says distract you from your goals. Michelle Obama
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BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Unbound (3 min)
Sweeper Workout lv III with EC
Lower Body & Core Challenge day 7
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



I finally managed to train, I was waiting for the online shopping to be delivered. :LOL:
I was talking to my mother on the phone the other day about how neither of us particularly enjoys going to the supermarket to do the shopping. We do it because we have to, but we try to do it in such a way as to do it as little as possible.
So since one of the supermarkets where I usually shop introduced home delivery, if there are good offers (free delivery over a certain amount) I always take advantage of them. :)





Have a nice day bees
:coffee:


Today’s accomplishments were yesterday’s impossibilities. Robert H. Schuller
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BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Rotator Cuff Workout (1 min, 30 sec)
Universal Warmup (8 min)
Strength Training in the gym (30* min)
Lower Body & Core Challenge day 8
Surya Namaskara (5 min)
Shoulder Stretch (4 min)
Supta Virasana (1 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



Today I did the final testing and adjustments to my third weekly workout at the gym. I now officially have a training plan that will last another 6 weeks.
Obviously, it's already slightly different from the previous one, but that's okay. :)





Have a nice day bees :coffee:

You don’t have to be great to start, but you have to start to be great. Zig Ziglar
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BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Unbound (3 min)
Spitfire Workout lv III with EC
Lower Body & Core Challenge day 9
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



Starting tomorrow I'll start lowering the intensity level of my workouts because a fierce heat wave is coming.





Have a nice day bees
:coffee:


Change your thoughts and you change your world. Norman Vincent Peale
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BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Unbound (3 min)
No Mercy Workout lv III with EC
Lower Body & Core Challenge day 10
Full Body Stretch (2 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



With a little attention, you can train well even in temperatures well above 30°. It's doable at home, but we'll see tomorrow at the gym. :)





Have a nice day bees
:coffee:


Three things in life – your health, your mission, and the people you love. That’s it. Naval Ravikant
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BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Universal Warmup (8 min)
Kettlebell Warmup (8kg, 3 min)
Strength Training in the gym (30* min)
Lower Body & Core Challenge day 11
Surya Namaskara (5 min)
Shoulder Stretch (4 min)
Supta Virasana (1 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



I'm alive but by a hair's breadth, between the exhausting heat and the mosquitoes that gave me no respite, it was a feat to train in the gym. :P
I dusted off the kettlebell warmup because I felt like it. :)




Have a nice day bees :coffee:

Those who realize their folly are not true fools. Zhuangzi
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BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Unbound (3 min)
Kettlebell Warmup (8kg, 3 min)
Rowdy Workout lv III with EC
Lower Body & Core Challenge day 12
Full Body Stretch (2 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



I find it very helpful to have taken the time to do several workouts that I do often, this way I always have alternatives that I know how long to choose from. :)




Have a nice day bees
:coffee:


Life can only be understood backwards; but it must be lived forwards. Søren Kierkegaard
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BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Unbound (3 min)
How I Cope Workout lv III with EC
Lower Body & Core Challenge day 14
Full Body Stretch (2 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



I managed to get a good workout despite the heat. :)




Have a nice day bees
:coffee:


Keep your eyes on the stars and your feet on the ground. Theodore Roosevelt
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BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Rotator Cuff Workout (1 min, 30 sec)
Universal Warmup (8 min)
Strength Training in the gym (30* min)
Lower Body & Core Challenge day 18
Surya Namaskara (5 min)
Shoulder Stretch (4 min)
Supta Virasana (1 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



Today I got back on track, I had a lot of things to do and guests at home, so training took a back seat but now we're back to a healthy normality. :)




Have a nice day bees :coffee:

Keep looking up… that’s the secret of life. Snoopy
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BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Unbound (3 min)
Carnage Workout lv III with EC
Lower Body & Core Challenge day 19
Full Body Stretch (2 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



Today I worked up a good sweat between the combat workout and the days of the challenge I missed that I made up for, I had fun. :)




Have a nice day bees
:coffee:


It’s better to be a lion for a day than a sheep all your life. Elizabeth Kenny
Click to expand...
 
BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Rotator Cuff Workout (1 min, 30 sec)
Universal Warmup (8 min)
Strength Training in the gym (30* min)
Lower Body & Core Challenge day 20
Surya Namaskara (5 min)
Shoulder Stretch (4 min)
Supta Virasana (1 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



It's finally raining and God willing, we'll finally leave the fierce heat behind us. :)
I'm training well in the gym and I'm messing around with a few minor changes in my routine, just to keep myself lively. :LOL:




Have a nice day bees :coffee:

Life is like a box of chocolates. You never know what you’re going to get. Forrest Gump
Click to expand...
 
BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Unbound (3 min)
Counter Strike Workout lv III with EC
Lower Body & Core Challenge day 21
Full Body Stretch (2 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



I couldn't resist tweaking and changing my gym routine a bit; you have to indulge yourself a little to keep enjoying your workouts. :)
The temperatures are milder and it feels much better.




Have a nice day bees
:coffee:


Life is a question and how we live it is our answer. Gary Keller
Click to expand...
 
BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Unbound (3 min)
Rotator Cuff Workout (1 min, 30 sec)
Strength Training in the gym (30* min)
Lower Body & Core Challenge day 22
Surya Namaskara (5 min)
Shoulder Stretch (4 min)
Supta Virasana (1 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



I simplified my gym warm-up a bit so I now have a long 10-minute version and a quick 5-minute one to choose from. :)





Have a nice day bees :coffee:

Difficult and meaningful will always bring more satisfaction than easy and meaningless. Maxime Lagacé
Click to expand...
 
BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Unbound (3 min)
Rotator Cuff Workout (1 min, 30 sec)
Corrupted Workout lv III with EC
Lower Body & Core Challenge day 23
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



I consider Corrupted Workout a good substitute for a mobility-only leg workout; I like to work on my mobility a bit with workouts that I also enjoy. :)





Have a nice day bees :coffee:

Life is too important to be taken seriously. Oscar Wilde
Click to expand...
 
BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Unbound (3 min)
Rotator Cuff Workout (1 min, 30 sec)
Wild & Free Workout lv III with EC
Lower Body & Core Challenge day 24
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



Today I had very little desire to train but at least I did something and I also cleaned. :)





Have a nice day bees :coffee:

Life is not a matter of holding good cards, but sometimes, playing a poor hand well. Jack London
Click to expand...
 
BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Universal Warmup (8 min)
Rotator Cuff Workout (1 min, 30 sec)
Strength Training in the gym (30* min)
Lower Body & Core Challenge day 25
Surya Namaskara (5 min)
Shoulder Stretch (4 min)
Supta Virasana (1 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



I've been working out regularly at the gym in the morning for almost two months now, and I'd say the new, faster workout—a half-hour of super sets of combined exercises—works really well and gives me the freedom to mix things up a bit between workouts. :LOL:




Have a nice day bees :coffee:

Not how long, but how well you have lived is the main thing. Seneca
Click to expand...
 
BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Unbound (3 min)
Rotator Cuff Workout (1 min, 30 sec)
Skirmish Workout lv III with EC
Lower Body & Core Challenge day 26
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



And even today I managed to train, despite the commitments and the physical conditions that were not exactly performing.
:LOL:





Have a nice day bees :coffee:

My life is my message. Mahatma Gandhi
Click to expand...
 
BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Universal Warmup (8 min)
Rotator Cuff Workout (1 min, 30 sec)
Strength Training in the gym (30* min)
Lower Body & Core Challenge day 27
Surya Namaskara (5 min)
Shoulder Stretch (4 min)
Supta Virasana (1 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°


Today I'm a little tired after training at the gym, but it was a good and satisfying workout, so that's okay. :)
We're officially back to hot tea, the heat isn't so fierce anymore, and iced tea is a barely acceptable substitute. :P



Have a nice day bees :coffee:

It always seems impossible until it’s done. Nelson Mandela
Click to expand...
 
BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Universal Warmup (8 min)
Rotator Cuff Workout (1 min, 30 sec)
No Mercy Workout lv III with EC
Lower Body & Core Challenge day 28
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



I started training with a ferocious headache and now it's almost gone. :)
After 3 years I started to understand how to do Muay Thai turning kicks without hitting anything... :LOL:
Repetition is the true master of everything. :cool:




Have a nice day bees :coffee:

Life isn’t a matter of milestones, but of moments. Rose Kennedy
Click to expand...
 
BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Universal Warmup (8 min)
Rotator Cuff Workout (1 min, 30 sec)
Strength Training in the gym (30* min)
Lower Body & Core Challenge day 29
Surya Namaskara (5 min)
Shoulder Stretch (4 min)
Supta Virasana (1 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



Today I really struggled to train in the gym, also because of the incredible humidity, but I brought home the result. :)




Have a nice day bees :coffee:

Don’t gain the world and lose your soul, wisdom is better than silver or gold. Bob Marley
Click to expand...
 
BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Unbound (3 min)
Rotator Cuff Workout (1 min, 30 sec)
Spitfire Workout lv III with EC
:completed:Lower Body & Core Challenge day 30
Surya Namaskara (5 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°



We urgently need to find a new challenge for September... :LOL:





Have a nice day bees :coffee:

I love those who can smile in trouble. Leonardo da Vinci
Click to expand...
 
BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Universal Warmup (8 min)
Rotator Cuff Workout (1 min, 30 sec)
Strength Training in the gym (30* min)
Better Legs Challenge day 01
Surya Namaskara (5 min)
Shoulder Stretch (4 min)
Supta Virasana (1 min)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°


Now that I've gotten to 10 reps, I'm starting to feel reasonably optimistic that I can get to 12 reps for every exercise I do in the gym, excluding pull-ups. :)




Have a nice day bees :coffee:

Very little is needed to make a happy life; it is all within yourself, in your way of thinking. Marcus Aurelius
Click to expand...
 
BEFORE BREAKFAST

📌 First Thing Water Challenge
📌 Five Rites Workout - (instructional video) [10 min]
📌 Wu Qin Xi - (instructional video) [15 min]

°°°

BEFORE LUNCH

Neck Mobility Workout (2 min)
Rotator Cuff Workout (1 min, 30 sec)
Hand Tendons (1 min, 30 sec)
Unbound (3 min)
Better Legs Challenge day 02
Full Body Stretch (2 min)

°°°

BEFORE DINNER

Muay Thai (2 h, Athletic training)

°°°

BEFORE BEDTIME

📌 Daily Gratitude Challenge
📌 Counting Victories Challenge

°°°





Now begins the balancing act between training at home, strength training at the gym, and Muay Thai in the evening.
The difficult things to harmonize are the unpredictability of Muay Thai training, which obviously I don't decide and which I can only partially moderate, and the accumulation of fatigue if I train seriously 5 times a week.
So far, my gym training is going very well. I've managed to find a good balance between serious but manageable training and a selection of interesting exercises that I enjoy, as well as getting a good workout.
We'll see how it goes. :)





Have a nice day bees
:coffee:


Life is short, and truth works far and lives long: let us then speak the truth. Arthur Schopenhauer
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