Zen log/journal. Exercise as self care.

[CODawn]

Congratulations!

 

[LiteraryMatcha]

Congrats!!

@Anek thank you so much!
@CODawn thank you so much!!


bees, happy Friyay.
How is everyone doing?

I'm alright. The day started quite stressfully, but it is settling down now.
Today I had to choose a Level 2 workout because my heart was playing up despite my medication titration.
So today I've kept the session monitored in a middle range of cardio, but making sure I was challenging the muscles.

So, this means today's lesson was keeping temperance and balance amid struggle. And so I did.

Drifter
(week 04.05.2026)
Power Grip Challenge day >>>2<<< (08.05.2026 )
(opt.) 50 side jacks
+
M: FBS Back in Action Level I (upper body) + Good morning legs (lower body) + Hollow Hold Master (core)
T: Cardio/HIIT Fresh start cardio workout Level III and EC (+double reps, series of 2 sets) + Chopper (HIIT) (x1 set, knees hurt)
W: Combat Lightning Strike level II + EC (HIIT Combat) + 2 minutes of Ginga and basic Esquiva (to cool down)
Th: Core Express abs ( + EC) + 2 move abs (+ EC)
F: FBS Sagittarius Level III + EC (+20 reps per move)
Sa: Cardio/HIIT
Su: Rest (optional: Stretch/Yoga +/- abs)

EXTRA:
Slow body rows 12 reps x 3 sets (wooden rings, approx. 60 degree angle)
3 sets (x10 seconds) Wushu/Snake planks (fingers support the plank instead of the palm)
1 minute normal plank in one go
30 sec dead hang


What made your heart sparkle today? I'd love to read about the happy moments in your Friday, bees.

Have a good one.

 

[Anek]

It's Saturday here, and my happy moment was the walk in the forest this morning

 

[LiteraryMatcha]

bees.
Happy Caturday. How is everyone doing? I hope you are all doing well.

My Saturday has been productive and relaxing. My body (my heart especially) is asking to brake a little, so I am taking it easier today (cardio is level easy).

Drifter
(week 04.05.2026)
Power Grip Challenge day >>>3<<< (09.05.2026 )
(opt.) DD
+
M: FBS Back in Action Level I (upper body) + Good morning legs (lower body) + Hollow Hold Master (core)
T: Cardio/HIIT Fresh start cardio workout Level III and EC (+double reps, series of 2 sets) + Chopper (HIIT) (x1 set, knees hurt)
W: Combat Lightning Strike level II + EC (HIIT Combat) + 2 minutes of Ginga and basic Esquiva (to cool down)
Th: Core Express abs ( + EC) + 2 move abs (+ EC)
F: FBS Sagittarius Level III + EC (+20 reps per move)
Sa: Cardio/HIIT Sparrow (Cardio) Level II + EC
Su: Rest (optional: Stretch/Yoga +/- abs)

EXTRA:
Siesta
2 hours meditative cleaning
40 seconds dead hang
Rest & Rec (Stretching), Workout of the Day



Song of the day:

 

[LiteraryMatcha]

bees. How is it going?
I hope you are all doing well and that your Sunday has been restorative.
Mine has been. Aside from some chores, I had a phone chat with a friend and I managed to meditate, contemplate my daily blessings and play Kingdom Come Deliverance.
I am also looking forward to testing the new Age of Pandora.
EDIT: my cat just clicked enter before I finished the post .
My body was asking for recovery, so I haven't done anything aside from the challenge.
And you, what have you all been up to?

Drifter
(week 04.05.2026)
Power Grip Challenge day >>>4<<< (10.05.2026 )
(opt.) DD
+
M: FBS Back in Action Level I (upper body) + Good morning legs (lower body) + Hollow Hold Master (core)
T: Cardio/HIIT Fresh start cardio workout Level III and EC (+double reps, series of 2 sets) + Chopper (HIIT) (x1 set, knees hurt)
W: Combat Lightning Strike level II + EC (HIIT Combat) + 2 minutes of Ginga and basic Esquiva (to cool down)
Th: Core Express abs ( + EC) + 2 move abs (+ EC)
F: FBS Sagittarius Level III + EC (+20 reps per move)
Sa: Cardio/HIIT Sparrow (Cardio) Level II + EC
Su: Rest ( optional: Stretch/Yoga +/- abs)

Have a wonderful rest of the day/night, bees.
I hope we all have a wonderful week.

Have a good one.

 

[LiteraryMatcha]

bees. Happy Monday.
How is your week going? I hope you started your week in good spirits.

I have noticed I am feeling a bit under the weather during these past days (both mentally and physically). Monitoring.

I need to meditate a bit more time every day. During the past days I have meditated for less time than usual, and I can definitely notice it.

On a (more positive) note. Last night I slept like a baby. My body relaxed fully thanks to the sound of the rain and the scent of petrichor going all night.

I am not sure why, but those nights feel extra restorative.

Drifter
(week 11.05.2026)

Power Grip Challenge day >>>5<<< (11.05.2026 )
(opt.) DD 30 squad hold calf raises 11.05.2026
+
M: FBS Full Reset (Hard) Level I + EC (both normal and knee pushups)
T: Cardio/HIIT
W: Combat
Th: Core
F: FBS
Sa: Cardio/HIIT
Su: Rest (optional: Stretch/Yoga +/- abs)

EXTRA:
Dead hang to failure (50 seconds)


Have a good week, bees!

 

[Anek]

I love the smell of the rain! Glad you had an extra good night!

 

[LiteraryMatcha]

Happy Chewsday bees!

How is it going? I hope your day (and week) is going well, and (if appropriate) that you are planning ahead for the bank holidays.
I am going to simplify my logs, to make it easier.

Daily Summary: "The Obstacle is the Path"​

• Graceful navigation of daily obstacles; medical admin (bloods) completed.
• Conduct aligned with the Five Precepts.
• Managing arthritis flare-up due to cold/humidity.
• Cardiological sensitivity noted (disproportionate HR Level 4 during low-impact), but rhythm remains stable.
• Overcame the "mental adversary" seeking the path of least resistance. Maintaining the Drifter Training Plan as intended, despite temptation to decrease workout days.
• Implementing my personal May Meditation goal list in here as a reference for consistency rather than a scored metric. Keeping it on paper was making things harder to log.

Drifter
(week 11.05.2026)

Power Grip Ch Day 6 (12.05.2026 )
(opt.) DD 30 Knee-to-Elbows + EC (12.05.2026 )
+
M: FBS Full Reset (Hard) Level I + EC (both normal and knee pushups)
T: Cardio/HIIT Cardio Rock (Normal) Level III + EC
W: Combat
Th: Core
F: FBS
Sa: Cardio/HIIT
Su: Rest (optional: Stretch/Yoga +/- abs)

EXTRA:
Dead hang 30s
1m 30s Plank → +30s Elbow Plank (Continuous)
Crow Pose (30s) I was sweaty and my cat Frejya loves jumping on my back, so yet again I became the living image of the emoji.



MINDFUL MAY GOALS (EC >3 or >30 m)

Weekly: (11.05.26)
Sunyata Circuit meditation (>30-60 m)

PM/Bedtime: (11.05.26)
Mala meditation: 15-30m (x1 round min)
Neiguan: Daily Rewind (10-30 m)

Day/AM Progress: (12.05.26)
Gratitude: 3 things at waking
Zen: 3 mindful chores or exercise sets (empty mind)
Pauses: 3 empty-mind transitions
Breath Gaps: 3 inhalation/exhalation zen pauses
Refocus: 5-breath interception of mental drift.




Sometimes I do miss Spain a lot (not the sun or heat tho ). This song is literally a national anthem at this point xD.

Have a good one, bees.

 

[Encina]

When you posted Mosqueteros, I had to play this song next.

not the sun or heat tho

Well, summer is coming...

 

[LiteraryMatcha]

When you posted Mosqueteros, I had to play this song next.



Well, summer is coming...

It is a great song. Now you know what comes next. "Paquito el Chocolatero".

Those two always show up in Spanish weddings xD.

And yeah... I hope summer in your area isn't too bad and that you have a mild summer . Some areas feel like breathing inside a literal oven.

 

[LiteraryMatcha]

bees. Happy hump day.

How is your day going? What made your heart sparkle today? let me know.

Daily Summary: "Perseverance, coupled with heroic courage, is the best opponent to laziness and procrastination"​

• Harmonious day, with special focus on gratitude.
• Conduct overall aligned with the Five Precepts. Sometimes it is hard to avoid idle chat when it has a social lubricant use.
• Managing arthritis flare-up (recovering). Exercise today: slow+++, focus on control, balance and power.
• 30m nap needed to function.
• Cardiological sensitivity improved.
• Overcame the "mental adversary" seeking the path of least resistance. I didn't want to exercise, until I started.
• Last night I had a nightmare (after more than a decade without one). Core fears and worries written down. SMART Plan made to eradicate fears.

Drifter
(week 11.05.2026)

Power Grip Ch Day 7 (13.05.2026 )
(opt.) DD 10 cossack squads (13.05.26)
+
M: FBS Full Reset (Hard) Level I + EC (both normal and knee pushups)
T: Cardio/HIIT Cardio Rock (Normal) Level III + EC
W: Combat Dark Elf (Adv) Level I + EC
Th: Core
F: FBS
Sa: Cardio/HIIT
Su: Rest (optional: Stretch/Yoga +/- abs)

EXTRA:
2 m (non stop) bouncing + freestyle hand chops+ high kicks (1 foot always in air)
Dead hang 60s
1m Plank → +30s Elbow Plank (Continuous)
Wushu knee-assisted fully cupped planks (3sets/10secs), fingers never hyperextended.


MINDFUL MAY GOALS (EC >3 or >30 m)

Weekly: (11.05.26)
Sunyata Circuit meditation (>30-60 m)

PM/Bedtime: (12.05.26)
Mala meditation: 15-30m (x1 round min)
Neiguan: Daily Rewind (10-30 m)

Day/AM Progress: (13.05.26)
Gratitude: 3 things at waking/day
Zen: 3 mindful chores or exercise sets (empty mind)
Pauses: 3 empty-mind transitions
Breath Gaps: 3 inhalation/exhalation zen pauses
Refocus: 5-breath interception of mental drift


Have a good one, bees.

Song of the day: nord folk shamanist song about sacred animals (for a lack of a better description).

If you have the chance to watch them live (or in the rare online live performance), I encourage you to do it. They deliver a spiritual experience that will move you deeply.
Especially when they perform in natural landscapes for small groups (mostly in Sweden and Iceland I believe, which is a pity, because they are amazing).

Edit: I saw this meme and I had to put it here. It's so absurd, I love it xD.

 

[LiteraryMatcha]

bees. Happy Thursday. Here it is bank holiday so things are settled.
It's raining cats and dogs though. It is still quite early so there isn't that much to report, but I will be out later on until late at night, so it is best if I log the training now.
Edit: log updated.

Daily Summary: (edit: now complete)

• Cleaning and Chores
• Long lay in bed but poor sleep (my cats woke me up multiple times, but I got to cuddle)
• I got to play for around 1 hour (Darkest Dungeon).
• Knees not happy, massage with ointment done. Knees happier at night.
• Heart stable so far. Scrap that. Going to an "all you can eat" buffet and eating out didn't make my heart happy. Mild overeating/heavy food= mild arrhythmia, but I am safe. Satiety must be always 6/10, no exceptions.
• I did have a wonderful time eating out with the family, and I felt very blessed and peaceful.
• I managed to be present and mindful for most of the day. Very little thoughts.
• Pondering if I should pick another extra challenge, but I don't want to overcommit and later not deliver. Mal sehen.

Drifter Plan:
(week 11.05.2026)
Daily:
Power Grip Ch Day 8 (14.05.2026 )
(opt.) DD 5 burpees (14.05.2026)
EXTRA:
10 dragon push-ups (slow+)
Wushu knee-assisted fully cupped planks (3sets/10secs), fingers never hyperextended.
Workout of the Day:
M: FBS Full Reset (Hard) Level I + EC (both normal and knee pushups)
T: Cardio/HIIT Cardio Rock (Normal) Level III + EC
W: Combat Dark Elf (Adv) Level I + EC
Th: Core Muscle up Core Workout (hard) +EC (hollow hold 45s + 35s)
F: FBS
Sa: Cardio/HIIT
Su: Rest (optional: Stretch/Yoga +/- abs)




MINDFUL MAY GOALS (EC >3 or >30 m)

Weekly: (11.05.26)
Sunyata Circuit meditation (or analogue) (>30-60 m)

PM/Bedtime: (13.05.26)
Neiguan: Daily Rewind (10-30 m)
Mala meditation: 15-30m (=/>1 round). Done with EC (edit: x2 rounds)

Day/AM Progress: (14.05.26)
Gratitude: 3 things at waking/AM (I managed to do this at night but it doesn't count).
Zen: 3 mindful chores or exercise sets (empty mind)
Pauses: 3 empty-mind transitions
Breath Gaps: 3 inhalation/exhalation zen pauses
Refocus: 5-breath interception of mental drift
(Opt)Mala meditation: x1 long round (~40m)


Song of the day:
A French-Spanish extreme metal band that narrates classic medieval Hispanic issues with Flamenco touches.
To me they sound like a more extreme version of Medina Azahara. Anyway, they have fantastic riffs.
I am not very familiar with them (only a few songs), so if anyone has recommendations, let me know.

Have a good one, bees.

 

[LiteraryMatcha]

bees, happy Friday.

I hope everyone has a good day and start of the weekend.The weather is cool and gentle, albeit with scarce sun.
The air coming from the windows feels crisp. Lovely day.

How is your day? I mean it when I say I love hearing from you all.



Aight, business.

Drifter Plan:
(week 11.05.2026)

Daily: (15.05.2026 )
Power Grip Ch Day 9
(opt.) 50 chest expansions

EXTRA: (15.05.26)
Scapula shrugs (dead hang) to failure (40 scs)
3 sets ring rows to failure (45 degrees: 12, 12, 10)


Workout of the Day:
M: FBS Full Reset (Hard) Level I + EC (both normal and knee pushups)
T: Cardio/HIIT Cardio Rock (Normal) Level III + EC
W: Combat Dark Elf (Adv) Level I + EC
Th: Core Muscle up Core Workout (hard) +EC (hollow hold 45s + 35s)
F: FBS Band it Level I (50 to 125lbs band) + Huntsman Level I * +EC
Sa: Cardio/HIIT
Su: Rest (optional: Stretch/Yoga +/- abs)

* Notes on Huntsman's Workout:

• Range/depth of pushup with wide grip and staggered limited (halved)
• Adaptations: Wide grip knee assisted + Staggered grip knee assisted
• Stacked pushup descent OK, ascent not (yet ) managed =(knee assisted ascent)

MINDFUL MAY GOALS (EC >3 or >30 m)

Weekly: (11.05.26)
Sunyata Circuit meditation (or analogue) (>30-60 m)
Planning to do this one this weekend. Putting it here to commit to it, as words have weight and value.

PM/Bedtime: (14.05.26)
Neiguan: Daily Rewind (10-30 m)
Mala meditation: 15-30m (=/>1 round).

Day/AM Progress: (14.05.26)
Gratitude: 3 things at waking/AM
Zen: 3 mindful chores or exercise sets (empty mind)
Pauses: 3 empty-mind transitions
Breath Gaps: 3 inhalation/exhalation zen pauses
Refocus: 5-breath interception of mental drift
(Opt)Mala meditation.




Song of the Day:
Dana-Dan (Bloodywood). This is a metal band from India. They blend traditional Hindu folk elements with metal.

I love the healing message and lyrics of this song. To plant thorns is to walk on them (Upaya and Dharmapala).
If you decide to listen to it, beware of the TWs (regarding the lyrics). The video itself is safe to watch.

Have a good one, bees.

 

[LiteraryMatcha]

Happy Caturday bees.
How is your day going? I hope you got to do plenty of nice things, resting among them.

Today it has been a very interesting day for me, workout wise.

Day Summary: The higher the pride, the deeper the fall.

• A monk said to Zhaozhou, "I have just entered this monastery. Please give me instruction."Zhaozhou asked, "Have you eaten your rice porridge?"The monk replied, "Yes, I have eaten."Zhaozhou said, "Then wash your bowl."
• I decided to modify today's workout (see below), in order to assess if I was able to withstand doing 50 burpees in a row (safely). I got humbled real quick .
• Silver lining: my heart was dancing between a cardio level of 3 and 4. No symptoms.
  
  
• Spicy EC of the day: I decided to add some spice, and make the workout a mental willpower and patience test. All exercise with a time limit had the stopwatch hidden, so I could not see how much I had left, or how much I had done, but I had to keep max pace.

Drifter Plan:
(week 11.05.2026)

Daily: (16.05.2026 )
Power Grip Ch Day 10
(opt.) 30 climbers

EXTRA: (16.05.26)
Scapula shrugs (during dead hang of 60 seconds, slipped once- mental defeat-)
2 minutes of toe tap hops
1 minute of fast bouncing.
30 secs jumping jacks.


Workout of the Day:
M: FBS Full Reset (Hard) Level I + EC (both normal and knee pushups)
T: Cardio/HIIT Cardio Rock (Normal) Level III + EC
W: Combat Dark Elf (Adv) Level I + EC
Th: Core Muscle up Core Workout (hard) +EC (hollow hold 45s + 35s)
F: FBS Band it Level I (50 to 125lbs band) + Huntsman Level I * +EC
Sa: (Cardio/HIIT) 100 Burpees +EC * modified: burpees to failure-rest-repeat, total= 100. (5 sets: 35-15-20-15-15).
Su: Rest (optional: Stretch/Yoga +/- abs)


MINDFUL MAY GOALS (EC >3 or >30 m)

Weekly: (11.05.26)
Sunyata Circuit meditation (or analogue) (>30-60 m)
Planning to do this one this weekend. Putting it here to commit to it, as words have weight and value.

PM/Bedtime: (15.05.26)
Neiguan: Daily Rewind (10-30 m)
Mala meditation: 15-30m (=/>1 round). 3 rounds done to dissipate negative feelings.

Day/AM Progress: (16.05.26)
Gratitude: 3 things at waking/AM
Zen: 3 mindful chores or exercise sets (empty mind)
Pauses: 3 empty-mind transitions
Breath Gaps: 3 inhalation/exhalation zen pauses
Refocus: 5-breath interception of mental drift
(Opt)Mala meditation.


Song of the day: (+ EC)
One of my favourite songs, " And the Waltz goes on" written by Sir Anthony Hopkins (yes, the actor), directed by André Rieu (this man is a beast).
If you ever have the chance to watch one of his biannual concerts in Europe (December-July) either in person or by other means, I genuinely encourage you to do it.
He makes classical music an absolute delight for all audiences, and keeps the classical scene fresh and entertaining, especially if you want to bring people with you who might not genuinely enjoy classical music. He also covers film songs sometimes.

There is this one star wars song he directed, ft Tirabosco, who is also a beast. He is (if I'm not wrong), the only professional classical pan flute player. And he is it for a reason.
I'm not a star wars fan, but this is genuinely pure art.

Aight, I'll stop the yapping.

Have a good one!

 

[Dyneti]

I loved todays music of the day!

 

[LiteraryMatcha]

bees.

Happy Sunday.
I hope your weekend is being restful and peaceful.

Today I'm keeping it sweet and short.
I might do a short abs light workout later. We'll see.

Drifter Plan:
(week 11.05.2026)

Daily: (17.05.2026 )
Power Grip Ch Day 11
(opt.) DD

EXTRA: (17.05.26)



Workout of the Day:
M: FBS Full Reset (Hard) Level I + EC (both normal and knee pushups)
T: Cardio/HIIT Cardio Rock (Normal) Level III + EC
W: Combat Dark Elf (Adv) Level I + EC
Th: Core Muscle up Core Workout (hard) +EC (hollow hold 45s + 35s)
F: FBS Band it Level I (50 to 125lbs band) + Huntsman Level I * +EC
Sa: (Cardio/HIIT) 100 Burpees +EC * modified: burpees to failure-rest-repeat, total= 100. (5 sets: 35-15-20-15-15).
Su: Rest (optional: Stretch/Yoga +/- abs) Zen Mode (Yoga).


MINDFUL MAY GOALS (EC >3 or >30 m)

Weekly: (11.05.26)
Sunyata Circuit meditation (or analogue) (>30-60 m) (16.05.26, night)


PM/Bedtime: (16.05.26)
Neiguan: Daily Rewind (10-30 m)
Mala meditation: 10-30m/round (=/>1 round). 3 long rounds with mantras done.
weekly meditation (see above)

Day/AM Progress: (17.05.26)
Gratitude: 3 things at waking/AM
Zen: 3 mindful chores or exercise sets (empty mind)
Pauses: 3 empty-mind transitions
Breath Gaps: 3 inhalation/exhalation zen pauses
Refocus: 5-breath interception of mental drift
(Opt)Mala meditation.



EDIT: cat pressed enter way before I finished xD (so bear with me whilst I finish the post)
Song of the Day:

Originally, I was going to put a song from the Belgian-French Composer Cesar Franck, but I was in the mood to look at some Claude Monet's paintings, and I ended up inevitably listening to one of Claude (Debussy's) pieces. Brainfart? perhaps. The brain associates things in strange ways sometimes.

https://artsandculture.google.com/entity/m01xnj (link to google arts Monet's paintings)

This is not as famous as his piece Clair de Lune, but I think it pairs perfectly with Monet's paintings.

Anyway, have a good one.

 

[LiteraryMatcha]

bees. Happy Monday.
I hope your week had a good start.
What are you up to? what's blooming this week? what makes your heart sparkle?
Let me know.

Drifter Plan:
(week 18.05.2026)

Daily: (18.05.2026 )
Power Grip Ch Day 12
(opt.) DD 50 arm circles

EXTRA: (18.05.26)
3 sets finger cow pose (10 count)


Workout of the Day:
M: FBS Character building Workout (adapted*) (sit assisted chin ups*, calf raise squads*)
T: Cardio/HIIT
W: Combat
Th: Core
F: FBS
Sa: (Cardio/HIIT)
Su: Rest (optional: Stretch/Yoga +/- abs)


MINDFUL MAY GOALS (EC >3 or >30 m)

Weekly: (18.05.26)
Sunyata Circuit meditation (or analogue) (>30-60 m)


PM/Bedtime: (17.05.26)
Neiguan/Vajrasattva: Daily Rewind/Let go (10-30 m)
Mala meditation: 10-30m/round (=/>1 round).
weekly meditation (see above)

Day/AM Progress: (18.05.26)
Gratitude: 3 things at waking/AM
Zen: 3 mindful chores or exercise sets (empty mind)
Pauses: 3 empty-mind transitions
Breath Gaps: 3 inhalation/exhalation zen pauses
Refocus: 5-breath interception of mental drift
(Opt)Mala meditation.
Two hands clap and there is a sound. What is the sound of one hand?


Song of the Day:
Anabasis- Dead can dance
If you like songs that sound like they should be from ancient eras like ancient Egypt, or a mystical sound, or you're just looking for some contextual background music for DnD/analogue plays, they do deliver. There are many other bands that also deliver in this regard, so I might drop some eventually.

Have a good one!

 

[graoumia]

No sparkles here, but i like your positivity

 

[LiteraryMatcha]

No sparkles here, but i like your positivity

Fair enough, and it's only Monday anyway.

For me, it's less about being positive and more just noticing when the standard everyday stuff works without extra friction. Like they say "no news is good news".
I hope a quiet, hassle-free win sneaks up on you today.

 

[LiteraryMatcha]

bees.
Short(er) log entry.
Yesterday a household loved one had a medical emergency and is now hospitalised (thankfully stable and more settled, which I am immensely grateful for).
I managed to squeeze my daily challenge before that happened, but later on I didn't get to exercise at all.
I did walk and run a lot due to the urgency, and I'm knackered. My RHR is unusually high so I think I'll take one day at a time, at least for a few days.

I will try to squeeze at least an easy/light version of the workouts, if possible and healthy. But I am prioritising calming down and getting some sleep.
Monday night I got so deep into meditation I lost track of time and ended up staying awake until stupid o'clock, which isn't ideal either.

I hope you all had a good Tuesday and start of Wednesday.


Drifter Plan:
(week 18.05.2026)

Daily:
Power Grip Ch Day 13 (19.05.26)
Power Grip Ch Day 14 (20.05.26)
(opt.) DD

EXTRA:
quick 45scs deadhang (19.05.26)
20.05.26


Workout of the Day:
M: FBS Character building Workout (adapted*) (sit assisted chin ups*, calf raise squads*)
T: Cardio/HIIT
W: Combat -perhaps later I might try Knuckles (Light Combat)
Th: Core
F: FBS
Sa: (Cardio/HIIT)
Su: Rest (optional: Stretch/Yoga +/- abs)


MINDFUL MAY GOALS (EC >3 or >30 m)

Weekly: (week of 18.05.26)
Sunyata Circuit meditation (or analogue) (>30-60 m) (18.05.26 PM, over 2h)


PM/Bedtime: (18.05.26)
Neiguan/Vajrasattva: Daily Rewind/Let go (10-30 m)
Mala meditation: 10-30m/round (=/>1 round).
weekly meditation (see above)

Day/AM Progress: (19.05.26)
Gratitude: 3 things at waking/AM
Zen: 3 mindful chores or exercise sets (empty mind)
Pauses: 3 empty-mind transitions
Breath Gaps: 3 inhalation/exhalation zen pauses
Refocus: 5-breath interception of mental drift
(Opt)Mala meditation.

PM/Bedtime: (19.05.26)
Neiguan/Vajrasattva: Daily Rewind/Let go (10-30 m)
Mala meditation: 10-30m/round (=/>1 round).
weekly meditation (see above)

Day/AM Progress: (20.05.26) (Day in progress, might update later if changes or time)
Gratitude: 3 things at waking/AM
Zen: 3 mindful chores or exercise sets (empty mind)
Pauses: 3 empty-mind transitions
Breath Gaps: 3 inhalation/exhalation zen pauses
Refocus: 5-breath interception of mental drift
(Opt)Mala meditation.


Have a good one everyone! Stay safe and healthy!

 

[graoumia]

I hope everything will be soon back to normal, for your loved one

 

[Dyneti]

 

[LiteraryMatcha]

@graoumia and @Dyneti , thank you.
Things are stable thankfully, and I have time off to support others and myself.

bees. How are things going? The weekend is almost here. I hope your week has moments of respite and joy.
Anyway, I am optimising my log template, because I realised it is a real pain in the bum to update things.

I managed to do exercise today, and I was itching to do it. It helped keeping the mind aligned. I am more recovered and feeling better.


Drifter Plan: (week 18.05.2026)
MINDFUL MAY GOALS (EC >3 or >30 m) (Tracked with 7 / weekly)
Daily: (21.05.26)
Power Grip Ch Day 15
(opt.) DD 20 count hold, per side.
Gratitude (3 things)
3 Zen sets/chores
3 Empty mind transitions
3 Breath Gap pauses: 3 inhalation/exhalation zen pauses
Refocus of mental drift
Neiguan/Vajrasattva (-1 day)
Mala meditation (-1 day)

DAILY EXTRAS : (opt)
quick 50 scs deadhang
Shaolin morning flow
Core & Balance


Workout of the Day/Weekly Goals:
M: FBS Character building Workout (adapted*) (sit assisted chin ups*, calf raise squads*)
T: Cardio/HIIT
W: Combat
Th: Core, Core Twister (Hard) +EC
F: FBS
Sa: (Cardio/HIIT)
Su: Rest (optional: Stretch/Yoga +/- abs)
Sunyata Circuit meditation (or analogue) (>30-60 m) (18.05.26 PM, over 2h)






Song of the day:
Healing crystal bowls (and cute cat) to make the mind sparkle.

Have a good one.

 

[LiteraryMatcha]

bees, happy Friday.
I hope things are going well and that you get nice things planned over the weekend.
Things here are stable, but still hectic, and energy is scarce. But I still showed up, and I'm grateful for the silver linings.

Drifter Plan: (week 18.05.2026)
MINDFUL MAY GOALS (EC >3 or >30 m) (Tracked with 7 / weekly)
Daily: (22.05.26)
Power Grip Ch Day 16
(opt.) DD
Gratitude (3 things)
3 Zen sets/chores
3 Empty mind transitions
3 Breath Gap pauses: 3 inhalation/exhalation zen pauses
Refocus of mental drift
Neiguan/Vajrasattva (-1 day)
Mala meditation (-1 day)

DAILY EXTRAS : (opt)
dead hang to failure (60 scs)


Workout of the Day/Weekly Goals:
M: FBS Character building Workout (adapted*) (sit assisted chin ups*, calf raise squads*)
T: Cardio/HIIT
W: Combat
Th: Core, Core Twister (Hard) +EC
F: FBS Holiday Mode Silent (normal)
Sa: (Cardio/HIIT)
Su: Rest (optional: Stretch/Yoga +/- abs)
Sunyata Circuit meditation (or analogue) (>30-60 m) (18.05.26 PM, over 2h)


Have a good one, bees!

 

[LiteraryMatcha]

bees. Quick log again. Happy caturday.
It seems like things are settling down, and hopefully will come back to a (new, different) normal/baseline within the next days.

Today it is particularly warm here, and my body can definitely feel it. Luckily, I've managed to sleep better than usual due to exhaustion from the stress and urgency of the last few days. Life is like that sometimes. One plans things and life tells you "nope". It can't be helped, one must just adapt and flow.

I hope I get some time to check the forum around here and cheer on you all.
I am so grateful for all of your support. It means a lot.

Today's challenges: burnout, mental fatigue, heat intolerance (heart). Plan made to overcome them. Sorted.


Drifter Plan: (week 18.05.2026)
MINDFUL MAY GOALS (EC >3 or >30 m) (Tracked with 7 / weekly)
Daily: (23.05.26)
Power Grip Ch Day 17
(opt.) DD 40 Jumping Jacks
Gratitude (3 things)
3 Zen sets/chores
3 Empty mind transitions
3 Breath Gap pauses: 3 inhalation/exhalation zen pauses
Refocus of mental drift
Neiguan/Vajrasattva (-1 day)
Mala meditation (-1 day)

DAILY EXTRAS : (opt)
Workout of the day (unbound)
Hip flexors/Psoas stretch


Workout of the Day/Weekly Goals:
M: FBS Character building Workout (adapted*) (sit assisted chin ups*, calf raise squads*)
T: Cardio/HIIT
W: Combat
Th: Core, Core Twister (Hard) +EC
F: FBS Holiday Mode Silent (normal)
Sa: (Cardio/HIIT) Explorer Level I (light) + Helix Level I (normal)
Su: Rest (optional: Stretch/Yoga +/- abs)
Sunyata Circuit meditation (or analogue) (>30-60 m) (18.05.26 PM, over 2h)


Have a good one bees, and enjoy your weekend as much as you can.

 

[LiteraryMatcha]

bees. Happy Sunday.
How is everyone doing? I hope you are enjoying the weekend.
Things seem to be settling down. My relative is now back home, but needs close monitoring in case things get worse.
Overall I'm grateful, because it could've been much much worse, for sure.

Drifter Plan: (week 18.05.2026)
MINDFUL MAY GOALS (EC >3 or >30 m) (Tracked with 7 / weekly)
Daily: (24.05.26)
Power Grip Ch Day 18
(opt.) DD
Gratitude (3 things)
3 Zen sets/chores
3 Empty mind transitions
3 Breath Gap pauses: 3 inhalation/exhalation zen pauses
Refocus of mental drift
Neiguan/Vajrasattva (-1 day)
Mala meditation (-1 day)

DAILY EXTRAS : (opt)


Workout of the Day/Weekly Goals:
M: FBS Character building Workout (adapted*) (sit assisted chin ups*, calf raise squads*)
T: Cardio/HIIT
W: Combat
Th: Core, Core Twister (Hard) +EC
F: FBS Holiday Mode Silent (normal)
Sa: (Cardio/HIIT) Explorer Level I (light) + Helix Level I (normal)
Su: Rest (optional: Stretch/Yoga +/- abs) Shaolin morning flow + Class Abs (easy)
Sunyata Circuit meditation (or analogue) (>30-60 m) (18.05.26 PM, over 2h)

And with this, another week is done.

Have a good one bees, and enjoy the rest of your Sunday.

 

[LiteraryMatcha]

bees. Happy Monday.
Here it's bank holiday, and it's boiling outside. Anyway, I hope you get to enjoy the weather and, if relevant, that you have the chance to enjoy a BBQ.
Or any activity that is fit for your area and weather.

Here we start another week full of movement. I am making sure I don't do anything rash, as the heat makes me quite dizzy.
I'm also experimenting with different formats for the logs, to ensure all is tidy, easy to see and accurate.

Spoiler: Drifter Plan (week 25.05.26)

Drifter Plan: (week 25.05.2026)
MINDFUL MAY GOALS (EC >3 or >30 m/day) (Tracked with 7 / weekly)

Daily: (25.05.26)
Power Grip Ch Day 19
(opt.) DD 60 march steps
Gratitude (3 things)
3 Zen sets/chores
3 Empty mind transitions
3 Breath Gap pauses: 3 inhalation/exhalation zen pauses
Refocus of mental drift
(opt) Mala meditation: (perhaps later)
Neiguan/Vajrasattva/Analogue (-1 day)
Zen / Mala meditation (-1 day)

DAILY EXTRAS : (opt)
1 min plank
50 scs dead hang
3sets x10 scs cow finger planks.
5 fist push-ups

Workout of the Day/Weekly Goals:
M: FBS Taurus (Hard) Level II
T: Cardio/HIIT
W: Combat
Th: Core
F: FBS
Sa: (Cardio/HIIT)
Su: Rest (optional: Stretch/Yoga +/- abs)
Sunyata Circuit meditation (or analogue) (>30-60 m)

Song of the day:
Technically not a song, but this dude measures the electrical impulses of plants and uses a machine to turn them into sounds.
I am not very cultured on the science behind it, and I won't pretend this is something esoteric either, but I found it very interesting and worth a share.
I personally found it very soothing - more so than any other relaxing tune, weirdly enough-. My body seemed to react very positively.
I think it could be worth a try if you have insomnia or stress.

Anyway, have a good one!

 

[LiteraryMatcha]

bees. How is it going? Happy Chewsday.

It is quite hot and humid here. I guess summer is around the corner.

How was your day, bees? Feel free to let me know.
Last night I tried a few different techniques for my longer meditation sessions (30-60 mins), and again, I ended up meditating for around 100-130 minutes or so.
I'm not particularly happy with that. I need to put a timer/alarm if I plan to meditate for longer. Otherwise I am cutting time off my night sleep.

Aight, let's go.

Spoiler: Drifter Plan (week 25.05.26)

Drifter Plan: (week 25.05.2026)
MINDFUL MAY GOALS (EC >3 or >30 m/day) (Tracked with 7 / weekly)

Daily: (26.05.26)
Power Grip Ch Day 20
Perfect Balance Ch upcoming-June

(opt.) DD 30 reverse lunge punches

Gratitude (3 things)
3 Zen sets/chores
3 Empty mind transitions
3 Breath Gap pauses
Refocus of mental drift
(opt) Mala meditation
Neiguan/Vajrasattva/Analogue (-1 day)
Zen / Mala meditation (-1 day)

DAILY EXTRAS : (opt)
3 reverse pull-ups (slow ++)
Post-Workout Recovery

Workout of the Day/Weekly Goals:
M: FBS Taurus (Hard) Level II
T: Cardio/HIIT Respawn (Hard) Level I
W: Combat
Th: Core
F: FBS
Sa: (Cardio/HIIT)
Su: Rest (optional: Stretch/Yoga +/- abs)
Sunyata Circuit meditation (or analogue) (>30-60 m) 25.05.26

Today, unfortunately there is no song of the day. My brain is asking for silence right now.
Feel free to drop a nice tune if you want.

Have a good one, bees!

 

[LiteraryMatcha]

bees! Happy hump day.

How is it going?
I hope you are all doing great. Today I found a big fluffy bee (bumblebee?) struggling on the balcony window, probably starving due to the heat.
I saved it from my naked chickens and offered it a small bowl of honey. It jumped right in, and started slurping like this .
Images of the Bukbang/Bukbee coming right up. See spoiler below.

Afterwards, I managed to clean its wings and paws gently and released it. It was buzzing so happily and full of energy.
I realised later that perhaps I should have given it water with sugar, but I don't keep sugar at home .

Anyway, I hope it survived. It surely has a wild story to tell when it comes back to the hive.

Also, I am going to optimise the meditation goals, so they aren't restricted to one form of meditation only.
The plan remains the same, I just leave the terms more open to adjust and choose the type of meditation as needed.

Spoiler: Mukbee

Spoiler: Drifter Plan (week 25.05.26)

Drifter Plan: (week 25.05.2026)
MINDFUL MAY GOALS (EC >3 or >30 m/day) (Tracked with 7 / weekly)
Open Monitoring Meditation (OM): Shikantaza, Dzogchen, non-dual awareness,...
Focused Attention Meditation (FA): visualisation, mantra, mala, center, anchor
Analytical Meditation (An): neiguan, metta, anicca, socratic enquiry, stoic prosoche...
Automatic Self Transcending Meditation (AST): Sunyata, Dragon's void, Samadhi, Ego-dissolution,...
Daily: (27.05.26)
Power Grip Ch Day 21
Perfect Balance Ch upcoming-June

(opt.) DD 50 hops on the spot

3 Zen sets/chores
3 Empty mind transitions
3 Breath Gap pauses
Refocus of mental drift
(opt) AF (mala/alt) meditation
OM +/- An meditation (-1 day)
FA meditation (mala/alt) (-1 day)

DAILY EXTRAS : (opt)
60 sec dead hang
Fighter's Warmup

Workout of the Day/Weekly Goals:
M: FBS Taurus (Hard) Level II
T: Cardio/HIIT Respawn (Hard) Level I
W: Combat Crouching Tiger, Hidden Dragon (Level I)
Th: Core
F: FBS
Sa: (Cardio/HIIT)
Su: Rest (optional: Stretch/Yoga +/- abs)
AST meditation (>30-60 m) 25.05.26, EC: 26.05.26

I might do something more later, we'll see.


Now, Song of the Day:

This game has a grip on me, I swear. This particular song makes me head bang each time.

How can videogames have such amazing OSTs?


Anyway, have a good one, bees!

 

[CODawn]

 

[LiteraryMatcha]

bees.
I hope you're doing well. How's Thursday going? What made your heart sparkle this week?
Let me know.

Spoiler: Drifter Plan (week 25.05.26)

Drifter Plan: (week 25.05.2026)
MINDFUL MAY GOALS (EC >3 or >30 m/day) (Tracked with 7 / weekly)
Open Monitoring Meditation (OM): Shikantaza, Dzogchen, non-dual awareness,...
Focused Attention Meditation (FA): visualisation, mantra, mala, center, anchor
Analytical Meditation (An): neiguan, metta, anicca, socratic enquiry, stoic prosoche...
Automatic Self Transcending Meditation (AST): Sunyata, Dragon's void, Samadhi, Ego-dissolution,...
Daily: (28.05.26)
Power Grip Ch Day 22
Perfect Balance Ch upcoming-June

(opt.) DD 30 plank leg raises

Gratitude (3 things)
3 Zen sets/chores
3 Empty mind transitions
3 Breath Gap pauses
Refocus of mental drift
(opt) AF (mala/alt) meditation
OM +/- An meditation (-1 day)
FA meditation (mala/alt) (-1 day)

DAILY EXTRAS : (opt)


Workout of the Day/Weekly Goals:
M: FBS Taurus (Hard) Level II
T: Cardio/HIIT Respawn (Hard) Level I
W: Combat Crouching Tiger, Hidden Dragon (Level I)
Th: Core Core Lock (Adv. Abs & Core)
F: FBS
Sa: (Cardio/HIIT)
Su: Rest (optional: Stretch/Yoga +/- abs)
AST meditation (>30-60 m) 25.05.26, EC: 26.05.26

Song of the day:
Concert of André Rieu in Bahrain, mixing classical european music with elements of traditional local music.
This is beautiful. I can only feel respect for projects like these.

Have a good one!

 

[LiteraryMatcha]

bees. Happy Friday. How was your day? What is it brewing this weekend?
What a lovely day today has been. I'm happy. I went to my cardiologist. It is all stable. Grip strength has helped too.

Now we have a thunderstorm, and it feels delightful.
The petrichor's scent has invaded the rooms quite eagerly.

If things go to plan, I will go through some changes in my life within the next weeks in June.
I have to organise things, calculate routes and new commutes, and my routine will probably look very different, as well as my energy levels (probably lower).

So bear with me as I try to decide if I stick to the Drifter Plan, or if I switch to the Herald + pullup bar addon, choose a program or decide something else altogether.

I do plan to keep my meditation and mindfulness practice as it is, but I might simplify the meditation log to stick strictly to / daily meditations.

We'll see. Let's take things one day at a time.

Spoiler: Drifter Plan (week 25.05.26)

Drifter Plan: (week 25.05.2026)
MINDFUL MAY GOALS (EC >3 or >30 m/day) (Tracked with 7 / weekly)
Open Monitoring Meditation (OM): Shikantaza, Dzogchen, non-dual awareness,...
Focused Attention Meditation (FA): visualisation, mantra, mala, center, anchor
Analytical Meditation (An): neiguan, metta, anicca, socratic enquiry, stoic prosoche...
Automatic Self Transcending Meditation (AST): Sunyata, Dragon's void, Samadhi, Ego-dissolution,...
Daily: (29.05.26)
Power Grip Ch Day 23
Perfect Balance Ch upcoming-June

(opt.) DD 30 hero squats

Gratitude (3 things)
3 Zen sets/chores
3 Empty mind transitions
3 Breath Gap pauses
Refocus of mental drift
(opt) extra FA (mala/alt) meditation
OM +/- An meditation (-1 day)
FA meditation (mala/alt) (-1 day)

DAILY EXTRAS : (opt)
:v: Qigong blood circulation meditation/workout (10 min)
10k steps

Workout of the Day/Weekly Goals:
M: FBS Taurus (Hard) Level II
T: Cardio/HIIT Respawn (Hard) Level I
W: Combat Crouching Tiger, Hidden Dragon (Level I)
Th: Core Core Lock (Adv. Abs & Core)
F: FBS Greek God (Adv) Level I* (*ring body rows instead of pullups, back 0 degrees)
Sa: (Cardio/HIIT)
Su: Rest (optional: Stretch/Yoga +/- abs)
AST meditation (>30-60 m) 25.05.26, EC: 26.05.26

No song of the day today, the thunderstorm is the perfect soundtrack for the day.

Have a good one, bees.

 

[graoumia]

So happy for good results from the cardiologist appointment

 

[LiteraryMatcha]

So happy for good results from the cardiologist appointment

@graoumia thank you so much. I truly appreciate your good thoughts.


bees. Happy caturday. How is everyone doing?
Here, it is quite warm. My body is not tolerating the heat very well. I had to cancel all plans and lie down.

But thankfully it is not serious. I am just feeling quite drained, that's all. I guess this unforeseen malaise allowed plenty of time to meditate, which is appreciated.

I did manage to do a few chores with plenty of breaks and to move a little, although I am unsure if I could call it cardio (level I HR).

I am going to be modifying my workout+ meditation weekly templates, as "Mindful May Goals" is almost finished.

I can absolutely recommend doing something similar in any format you find feasible. It is wonderful to increase vitality and wellbeing.

I hope you had a lovely day. Let me know what made your heart sparkle today.

Spoiler: Drifter Plan (week 25.05.26)

Drifter Plan: (week 25.05.2026)
MINDFUL MAY GOALS (EC >3 or >30 m/day) (Tracked with 7 / weekly)

Daily: (30.05.26)
Power Grip Ch Day 24
Perfect Balance Ch upcoming-June

(opt.) DD 30 calf raises

Gratitude (3 things)
3 Zen sets/chores
3 Empty mind transitions
3 Breath Gap pauses
Refocus of mental drift
(opt) extra FA (mala/alt) meditation
OM +/- An meditation (-1 day)
FA meditation (mala/alt) (-1 day)

DAILY EXTRAS : (opt) (30.05.26)
Wake up energised workout (Cardio light)
Micro Walk (cardio, light) x2

Workout of the Day/Weekly Goals:
M: FBS Taurus (Hard) Level II
T: Cardio/HIIT Respawn (Hard) Level I
W: Combat Crouching Tiger, Hidden Dragon (Level I)
Th: Core Core Lock (Adv. Abs & Core)
F: FBS Greek God (Adv) Level I* (*ring body rows instead of pullups, back 0 degrees)
Sa: (Cardio/HIIT) After Breakfast (cardio, easy)
Su: Rest (optional: Stretch/Yoga +/- abs)
AST meditation (>30-60 m) 25.05.26, EC: 26.05.26

Spoiler: June Template (draft)

Drifter Plan:
(week 01.06.2026)

Mindful goals: Gratitude (x3), Zen sets/chores (x3), Empty mind transitions, Breath Gap pauses (x3), Refocus of mental drift
AST meditation (>30-60 m)/weekly

---

M: FBS
Power Grip Ch Day 26
Perfect Balance Ch Day 1
(opt.) DD x.x.x
Mindful goals (>3)
Daily meditation (AF/OM/An)
Extras (opt)

---

T: Cardio/HIIT
Power Grip Ch Day 27
Perfect Balance Ch Day 2
(opt.) DD x.x.x
Mindful goals (>3)
Daily meditation (AF/OM/An)
Extras (opt)

---

W: Combat
Power Grip Ch Day 28
Perfect Balance Ch Day 3
(opt.) DDx.x.x
Mindful goals (>3)
Daily meditation (AF/OM/An)
Extras (opt)

---

Th: Core
Power Grip Ch Day 29
Perfect Balance Ch Day 4
(opt.) DD x.x.x
Mindful goals (>3)
Daily meditation (AF/OM/An)
Extras (opt)

---

F: FBS
Power Grip Ch Day 30 (end)
Perfect Balance Ch Day 5
(opt.) DD x.x.x
Mindful goals (>3)
Daily meditation (AF/OM/An)
Extras (opt)

---

Sa: Cardio/HIIT
Perfect Balance Ch Day 6
(opt.) DD x.x.x
Mindful goals (>3)
Daily meditation (AF/OM/An)
Extras (opt)

---

Su: Rest (optional: Stretch/Yoga +/- abs)
Perfect Balance Ch Day 7
(opt.) DD x.x.x
Mindful goals (>3)
Daily meditation (AF/OM/An)
Extras (opt)

---

Have a good one, bees.

 

[LiteraryMatcha]

bees. Happy Sunday and end of May.
May mindful goals are coming to an end, but I've learned some new types of meditation, even amidst the busiest of days.
I have noticed physical and mental health benefits, and I will keep many of those techniques in my daily life.
I can recommend it. It helps with all other aspects of life.

How was your day? Mine was delightful.
It helped that the weather was mild and delicious.
I got to eat some food with some loved ones to celebrate life, and I treated myself to some spaghetti ice cream too.

How was your day?

Spoiler: Drifter Plan (week 25.05.26)

Drifter Plan: (week 25.05.2026)
MINDFUL MAY GOALS (EC >3 or >30 m/day) (Tracked with 7 / weekly)

Daily: (31.05.26)
Power Grip Ch Day 25
Perfect Balance Ch upcoming-June

(opt.) DD

Gratitude (3 things)
3 Zen sets/chores
3 Empty mind transitions
3 Breath Gap pauses
Refocus of mental drift
(opt) extra FA (mala/alt) meditation
OM +/- An meditation (-1 day)
FA meditation (mala/alt) (-1 day)

DAILY EXTRAS : (opt) (31.05.26)


Workout of the Day/Weekly Goals:
M: FBS Taurus (Hard) Level II
T: Cardio/HIIT Respawn (Hard) Level I
W: Combat Crouching Tiger, Hidden Dragon (Level I)
Th: Core Core Lock (Adv. Abs & Core)
F: FBS Greek God (Adv) Level I* (*ring body rows instead of pullups, back 0 degrees)
Sa: (Cardio/HIIT) After Breakfast (cardio, easy)
Su: Rest (optional: Stretch/Yoga +/- abs)
AST meditation (>30-60 m) 25.05.26, EC: 26.05.26

Have a good one!

 

[LiteraryMatcha]

bees. Happy Monday and happy June.

How is the start of the month (and week) treating you?

I hope things are going well by your side of the road. My day has been nice.
I got to buy some fresh summer clothes, as the old clothes had reached their expiration date with me.

Otherwise things have been stable. I am waiting for a delivery of a book I got me about extensive scientifical and psychological meditation exercises and progression milestones and markers to monitor and increase the difficulty. I am looking forward to it.

I also get to try the new weekly june template (edit: switching to Knight plan).

Spoiler: June Template (draft)

Knight Plan:
(week 01.06.2026)

Mindful goals: Gratitude (x3), Zen sets/chores (x3), Empty mind transitions, Breath Gap pauses (x3), Refocus of mental drift
AST meditation (>30-60 m)/weekly

---

M: FBS Syndicate (hard) Level I
Power Grip Ch Day 26
Perfect Balance Ch Day 1
(opt.) DD 50 biceps extensions
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)
Extras (opt):
crow pose 25 secs
5 neg pull-ups (slow +)
5 dragon push-ups (slow+)
15 secs cow pose finger plank

---

T: Rest (optional: Stretch/Yoga +/- abs)
Power Grip Ch Day 27
Perfect Balance Ch Day 2
(opt.) DD x.x.x
Mindful goals (>3)
Daily meditation (AF/OM/An)
Extras (opt)

---

W: FBS
Power Grip Ch Day 28
Perfect Balance Ch Day 3
(opt.) DDx.x.x
Mindful goals (>3)
Daily meditation (AF/OM/An)
Extras (opt)

---

Th: Rest (optional: Stretch/Yoga +/- abs)
Power Grip Ch Day 29
Perfect Balance Ch Day 4
(opt.) DD x.x.x
Mindful goals (>3)
Daily meditation (AF/OM/An)
Extras (opt)

---

F: FBS
Power Grip Ch Day 30 (end)
Perfect Balance Ch Day 5
(opt.) DD x.x.x
Mindful goals (>3)
Daily meditation (AF/OM/An)
Extras (opt)

---

Sa: Rest (optional: Stretch/Yoga +/- abs)
Perfect Balance Ch Day 6
(opt.) DD x.x.x
Mindful goals (>3)
Daily meditation (AF/OM/An)
Extras (opt)

---

Su: Rest (optional: Stretch/Yoga +/- abs)
Perfect Balance Ch Day 7
(opt.) DD x.x.x
Mindful goals (>3)
Daily meditation (AF/OM/An)
Extras (opt)

Song of the day:
Combichrist, of course. Great band, fabulous OST.
Let's start the week with spicy riffs and tunes.

Have a good one.

 

[LiteraryMatcha]

bees. Happy Tuesday.
How is the week going? What made your heart sparkle?
I hope you had a good day. We have a thunderstorm here today, and it feels blissful.

Spoiler: Knight Plan (week 01.06.26)

Knight Plan:
(week 01.06.2026)

Mindful goals: Gratitude (x3), Zen sets/chores (x3), Empty mind transitions, Breath Gap pauses (x3), Refocus of mental drift
AST meditation (>30-60 m)/weekly

---

M: FBS Syndicate (hard) Level I
Power Grip Ch Day 26
Perfect Balance Ch Day 1
(opt.) DD 50 biceps extensions
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)
Extras (opt):
crow pose 25 secs
5 neg pull-ups (slow +)
5 dragon push-ups (slow+)
15 secs cow pose finger plank

---

T: Rest (optional: Stretch/Yoga +/- abs)
Power Grip Ch Day 27
Perfect Balance Ch Day 2
(opt.) DD 30 crunch kicks
Mindful goals (>3)
Daily meditation (AF/OM/An)
Extras (opt): 50 scs deadhang in one go (20scs active deadhang)

---

W: FBS
Power Grip Ch Day 28
Perfect Balance Ch Day 3
(opt.) DDx.x.x
Mindful goals (>3)
Daily meditation (AF/OM/An)
Extras (opt)

---

Th: Rest (optional: Stretch/Yoga +/- abs)
Power Grip Ch Day 29
Perfect Balance Ch Day 4
(opt.) DD x.x.x
Mindful goals (>3)
Daily meditation (AF/OM/An)
Extras (opt)

---

F: FBS
Power Grip Ch Day 30 (end)
Perfect Balance Ch Day 5
(opt.) DD x.x.x
Mindful goals (>3)
Daily meditation (AF/OM/An)
Extras (opt)

---

Sa: Rest (optional: Stretch/Yoga +/- abs)
Perfect Balance Ch Day 6
(opt.) DD x.x.x
Mindful goals (>3)
Daily meditation (AF/OM/An)
Extras (opt)

---

Su: Rest (optional: Stretch/Yoga +/- abs)
Perfect Balance Ch Day 7
(opt.) DD x.x.x
Mindful goals (>3)
Daily meditation (AF/OM/An)
Extras (opt)

Song of the day:
Just, chef kiss. No comments needed.

Have a good one, bees!

 

[LiteraryMatcha]

bees, happy Hump Day!

How's the week progressing? What nice things happened to you today?
Here it is lovely. The weather is cooler, there's rain and even some fog. Not a rain of sunshine. My favourite weather.

I officially confirm I start my new job next Monday, and my relative is responding well to the new meditation after the scare from the other week, so overall I can say today was a fantastic day.

I do notice I tend to react with stress or even anxiety to good news though, which is odd. I normally take bad news fairly well .
I guess I have to seriously sit my ass down and make a plan to solve this nerf. I'll contemplate root causes and make S.M.A.R.T goals to tackle it.

Today's workout was fantastic and helped me ground my mind. My abs are on fire though .
One of my cats tried to hang onto my back when I was doing the negative pullups. I guess she got jealous.
I can't be the only one in this household who hangs from things! How dare I?!

Anyway, enough yapping.

Spoiler: Knight Plan (week 01.06.2026)

Knight Plan:
(week 01.06.2026)

Mindful goals: Gratitude (x3), Zen sets/chores (x3), Empty mind transitions, Breath Gap pauses (x3), Refocus of mental drift
AST meditation (>30-60 m)/weekly

---

Monday:
FBS Syndicate (hard) Level I
Power Grip Ch Day 26
Perfect Balance Ch Day 1
(opt.) DD 50 biceps extensions
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)

Extras (opt):
crow pose 25 secs
5 neg pull-ups (slow +)
5 dragon push-ups (slow+)
15 secs cow pose finger plank

---

Tuesday:
Rest (optional: Stretch/Yoga +/- abs)
Power Grip Ch Day 27
Perfect Balance Ch Day 2
(opt.) DD 30 crunch kicks
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)
Extras (opt): 50 scs deadhang in one go (20scs active deadhang)

---

Wednesday:
FBS Push Pull Squat (Adv.) Level I * (normal pushups instead of knee pushups)
Power Grip Ch Day 28
Perfect Balance Ch Day 3
(opt.) DDx.x.x
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)

Extras (opt):
50 scs deadhang
Ivy (FBS, Normal) Level I
Shaolin morning flow (AM)
Post-Workout Recovery

---

Thursday:
Rest (optional: Stretch/Yoga +/- abs)
Power Grip Ch Day 29
Perfect Balance Ch Day 4
(opt.) DD x.x.x
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)
Extras (opt)

---

Friday:
FBS
Power Grip Ch Day 30 (end)
Perfect Balance ChDay 5
(opt.) DD x.x.x
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)
Extras (opt)

---

Caturday:
Rest (optional: Stretch/Yoga +/- abs)
Perfect Balance ChDay 6
(opt.) DD x.x.x
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)
Extras (opt)

---

Sunday:
Rest (optional: Stretch/Yoga +/- abs)
Perfect Balance ChDay 7
(opt.) DD x.x.x
Mindful goals (>3)
Daily meditation(night before) (AF/OM/An)
Extras (opt)

Song of the day:
Alien Weaponry- Kai Tangata

A metal band from NZ that mixes metal rock elements with folk music, language and culture.

Listening to these mixes is so epic. I am so happy there are more and more bands that are starting to do this.
If you know any from Africa or America (or anywhere else), please let me know. So far, I know too few bands that do this, and they are all from Oceania, Asia or Europe.
Also, watch the video. Man...those tattoos and body mods are gorgeous. I don't have a trace of Maori blood in my body, but their culture make me shiver in the best way.

Does any of you have any tattoos, in general? Let me know

Jeez, like we say in Spain, hoy he comido lengua ("I ate tongue"). That's all the yapping for today xD.

Have a good one!

 

[LiteraryMatcha]

bees. Happy Thursday.
How's your day going?
What made your heart sparkle today?

Let me know. Today I'm taking it easy. It is bank holiday here again.

Spoiler: Knight Plan (week 01.06.2026)

Knight Plan:
(week 01.06.2026)

Mindful goals: Gratitude (x3), Zen sets/chores (x3), Empty mind transitions, Breath Gap pauses (x3), Refocus of mental drift
AST meditation (>30-60 m)/weekly

---

Monday:
FBS Syndicate (hard) Level I
Power Grip Ch Day 26
Perfect Balance Ch Day 1
(opt.) DD 50 biceps extensions
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)

Extras (opt):
crow pose 25 secs
5 neg pull-ups (slow +)
5 dragon push-ups (slow+)
15 secs cow pose finger plank

---

Tuesday:
Rest (optional: Stretch/Yoga +/- abs)
Power Grip Ch Day 27
Perfect Balance Ch Day 2
(opt.) DD 30 crunch kicks
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)
Extras (opt): 50 scs deadhang in one go (20scs active deadhang)

---

Wednesday:
FBS Push Pull Squat (Adv.) Level I * (normal pushups instead of knee pushups)
Power Grip Ch Day 28
Perfect Balance Ch Day 3
(opt.) DDx.x.x
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)

Extras (opt):
50 scs deadhang
Ivy (FBS, Normal) Level I
Shaolin morning flow (AM)
Post-Workout Recovery

---

Thursday:
Rest (optional: Stretch/Yoga +/- abs)
Power Grip Ch Day 29
Perfect Balance Ch Day 4
(opt.) DD 50 side jacks
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)
Extras (opt):
Recovery workout
Energy Boost
Wrist mobility workout
Pressure points

---

Friday:
FBS
Power Grip Ch Day 30 (end)
Perfect Balance Ch Day 5
(opt.) DD x.x.x
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)
Extras (opt)

---

Caturday:
Rest (optional: Stretch/Yoga +/- abs)
Perfect Balance ChDay 6
(opt.) DD x.x.x
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)
Extras (opt)

---

Sunday:
Rest (optional: Stretch/Yoga +/- abs)
Perfect Balance ChDay 7
(opt.) DD x.x.x
Mindful goals (>3)
Daily meditation(night before) (AF/OM/An)
Extras (opt)

Song of the day:
The HU, Wolf totem. Their throat singing is incredible.

Have a good one!

 

[LiteraryMatcha]

bees. Happy Friyay.
How is it going? I hope you're doing well.
My day was...something.... But that's not bad. I got to test and train my patience multiple times, and this meant that the workout session was very well needed and welcomed. Now I feel much better.
This is a reminder to exercise, especially if you don't feel like it and you are drained and pissed off due to stress or insolent behaviours.

Also, I finally finished the grip challenge!!!!
Congrats to everyone for surviving another workday week, and for all your success and achievements.
To many more.

Spoiler: Knight Plan (week 01.06.2026)

Knight Plan:
(week 01.06.2026)

Mindful goals: Gratitude (x3), Zen sets/chores (x3), Empty mind transitions, Breath Gap pauses (x3), Refocus of mental drift
AST meditation (>30-60 m)/weekly

---

Monday:
FBS Syndicate (hard) Level I
Power Grip Ch Day 26
Perfect Balance Ch Day 1
(opt.) DD 50 biceps extensions
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)

Extras (opt):
crow pose 25 secs
5 neg pull-ups (slow +)
5 dragon push-ups (slow+)
15 secs cow pose finger plank

---

Tuesday:
Rest (optional: Stretch/Yoga +/- abs)
Power Grip Ch Day 27
Perfect Balance Ch Day 2
(opt.) DD 30 crunch kicks
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)
Extras (opt): 50 scs deadhang in one go (20scs active deadhang)

---

Wednesday:
FBS Push Pull Squat (Adv.) Level I * (normal pushups instead of knee pushups)
Power Grip Ch Day 28
Perfect Balance Ch Day 3
(opt.) DDx.x.x
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)

Extras (opt):
50 scs deadhang
Ivy (FBS, Normal) Level I
Shaolin morning flow (AM)
Post-Workout Recovery

---

Thursday:
Rest (optional: Stretch/Yoga +/- abs)
Power Grip Ch Day 29
Perfect Balance Ch Day 4
(opt.) DD 50 side jacks
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)
Extras (opt):
Recovery workout
Energy Boost
Wrist mobility workout
Pressure points

---

Friday:
FBS Scorpio (Normal) Level III + EC
Power Grip Ch Day 30 (end)
Perfect Balance Ch Day 5
(opt.) DD 40 back kicks
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)
Extras (opt):
Mass Blast (normal) HIIT level I
Stress Buster (Wellbeing) normal
Taichi 7 minutes beginner's workout

---

Caturday:
Rest (optional: Stretch/Yoga +/- abs)
Perfect Balance ChDay 6
(opt.) DD x.x.x
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)
Extras (opt)

---

Sunday:
Rest (optional: Stretch/Yoga +/- abs)
Perfect Balance ChDay 7
(opt.) DD x.x.x
Mindful goals (>3)
Daily meditation(night before) (AF/OM/An)
Extras (opt)

Song of the day:
Tales of Ithiria, from Haggard.

This was a german band that mixed metal with a gorgeous symphonic orchestra.
If you like the OST from Skyrim and the vibes from (old school) World of Warcraft and you enjoy bands like Epica or Kamelot, this might be right your alley.
It is a pity they don't do music anymore. I'd love to see them live. Especially in a renaissance fest or in a local castle.

Have a good one.

 

[graoumia]

congrats for the challenge and for working our while you were not feeling it

 

[CODawn]

Congratulations!

 

[LiteraryMatcha]

Thank you @graoumia and @CODawn

 

[LiteraryMatcha]

bees. Happy Caturday. (EDIT: and Sunday! Today has been busy busy, so I am editing this post and I'll start a new one tomorrow for the start of the week!)

I hope you had a good day. Mine has been blissful so far.
I also played some Dead by Daylight, which is always lovely.
How was your day? let me know.

Spoiler: Knight Plan (week 01.06.2026)

Knight Plan:
(week 01.06.2026)

Mindful goals: Gratitude (x3), Zen sets/chores (x3), Empty mind transitions, Breath Gap pauses (x3), Refocus of mental drift
AST meditation (>30-60 m)/weekly

---

Monday:
FBS Syndicate (hard) Level I
Power Grip Ch Day 26
Perfect Balance Ch Day 1
(opt.) DD 50 biceps extensions
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)

Extras (opt):
crow pose 25 secs
5 neg pull-ups (slow +)
5 dragon push-ups (slow+)
15 secs cow pose finger plank

---

Tuesday:
Rest (optional: Stretch/Yoga +/- abs)
Power Grip Ch Day 27
Perfect Balance Ch Day 2
(opt.) DD 30 crunch kicks
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)
Extras (opt): 50 scs deadhang in one go (20scs active deadhang)

---

Wednesday:
FBS Push Pull Squat (Adv.) Level I * (normal pushups instead of knee pushups)
Power Grip Ch Day 28
Perfect Balance Ch Day 3
(opt.) DDx.x.x
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)

Extras (opt):
50 scs deadhang
Ivy (FBS, Normal) Level I
Shaolin morning flow (AM)
Post-Workout Recovery

---

Thursday:
Rest (optional: Stretch/Yoga +/- abs)
Power Grip Ch Day 29
Perfect Balance Ch Day 4
(opt.) DD 50 side jacks
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)
Extras (opt):
Recovery workout
Energy Boost
Wrist mobility workout
Pressure points

---

Friday:
FBS Scorpio (Normal) Level III + EC
Power Grip Ch Day 30 (end)
Perfect Balance Ch Day 5
(opt.) DD 40 back kicks
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)
Extras (opt):
Mass Blast (normal) HIIT level I
Stress Buster (Wellbeing) normal
Taichi 7 minutes beginner's workout

---

Caturday:
Rest (optional: Stretch/Yoga +/- abs)
Perfect Balance ChDay 6
(opt.) DD
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)
Extras (opt)

---

Sunday:
Rest (optional: Stretch/Yoga +/- abs)
Perfect Balance ChDay 7
(opt.) DD
Mindful goals (>3)
Daily meditation(night before) (AF/OM/An) +EC (60 min)
Extras (opt)

Have a good one!

 

[Anek]

Congrats!!

 

[LiteraryMatcha]

Congrats!!

Thank you @Anek

 

[LiteraryMatcha]

bees. Happy Monday.

How was the start of your week? Did something make your heart sparkle? Let me know.

Today it was my first day at work. It was a fantastic day.
The commute using public transport is quite long and tedious, but hopefully soon enough I'll be able to use a car, which will significantly reduce the burden.
Cheers to a good week.

Spoiler: Knight Plan (week 08.06.2026)

Knight Plan:
(week 08.06.2026)

Mindful goals: Gratitude (x3), Zen sets/chores (x3), Empty mind transitions, Breath Gap pauses (x3), Refocus of mental drift
AST meditation (>30-60 m)/weekly

---

Monday:
FBS Taurus (Hard) Level II
Perfect Balance Ch Day 8
(opt.) DD 50
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)
Extras (opt):
15k steps
50 scs dead hang

---

Tuesday:
Rest (optional: Stretch/Yoga +/- abs)
Perfect Balance Ch Day 9
(opt.) DD 20 sitting punches
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)
Extras (opt):
>3h walk

---

Wednesday:
FBS Body Basics (normal) Level I + EC
Perfect Balance Ch Day 10
(opt.) DD 40 elbow clicks
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)
Extras (opt):
Cliffhanger workout (strength, normal)
10 pushups
15k steps

---

Thursday:
Rest (optional: Stretch/Yoga +/- abs)
Perfect Balance Ch Day 11
(opt.) DD 50
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)
Extras (opt):
20k steps
15 flights of stairs

---

Friday:
FBS Sagittarius Level II + EC
Perfect Balance Ch 12
(opt.) DD
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)
Extras (opt):
10 pushups
5 dragon pushups
1 min plank in one go
10 sec cow pose finger training
40 secs scapular shrugs in deadhang (in pullup bar) in one go
50 secs dead hang
carrying heavy boxes for the family
10 flights of stairs

---

Caturday:
Rest (optional: Stretch/Yoga +/- abs)
Perfect Balance Ch Day
(opt.) DD
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)
Extras (opt)

---

Sunday:
Rest (optional: Stretch/Yoga +/- abs)
Perfect Balance Ch Day
(opt.) DD
Mindful goals (>3)
Daily meditation(night before) (AF/OM/An) +EC (60 min)
Extras (opt)

Song of the day:

A great collab from VAMPS and Apocalyptica.

Have a good one!

 

[LiteraryMatcha]

Hi bees! Happy Hump day!


How is the week going?
I am enjoying my new job, but the commute is arduous due to some factors. Ah well, it cannot be helped.
I am feeling quite blessed. I hope you found things that made your heart sparkle.

I am currently editing the Monday post to add the workouts there as the days go, so it stays tidy.

I decided to post today as a virtual hug to all of you, and to cheer you on as you read.
Well done for keeping up. You can do this.

Spoiler: Wednesday 10.06.26

Wednesday:
FBS Body Basics (normal) Level I + EC
Perfect Balance Ch Day 10
(opt.) DD 40 elbow clicks
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)
Extras (opt):
Cliffhanger workout (strength, normal)
10 pushups
15k steps

Have a good one!

 

[LiteraryMatcha]

bees. Happy Friday.

How was your weekday? let me know.

This week has been very intense, my body has been sending signals to move but take it easy. Today my heart was not feeling great so I scaled down on the intensity of the FBS.

The workouts from yesterday and today have been updated in the week recap a few posts above.

Spoiler: Fr 11/12.06.26

Friday:
FBS Sagittarius Level II + EC
Perfect Balance Ch 12
(opt.) DD
Mindful goals (>3)
Daily meditation (night before) (AF/OM/An)
Extras (opt):
10 pushups
5 dragon pushups
1 min plank in one go
10 sec cow pose finger training
40 secs scapular shrugs in deadhang (in pullup bar) in one go
50 secs dead hang
carrying heavy boxes for the family
10 flights of stairs

Song of the day:
Combichrist has cooked a few new songs recently.
I recommend you having a listen.

I am going to relax and play some "cult of the lamb" now.
Have a good one!