15th of May - Friday

Todays stats: 

• Weight: 80.4KG 
• Heart-rate 
• not measured
• Location1: Goffert park Nijmegen
• Location2: Malden Gym
• Duration1: 1h
• Duration2: 1h30m
• Intensity1: low
• Intensity2: moderate/high

Trained twice today. Practiced Qi Gong during lunch break and our regular Friday training in the evening.
Training routine(s):

• Lunch break:
• Warm up (Loosening joints + stretching)
• Stance practice
  Moving into and holding each stance deep and firm
  (Ma bu, Gong bu, Pu bu, Xie Bu, Xue bu)
• Qi Gong exercises (Book: Qi Gong workout for longevity of Sifu Yan Lei)
• Evening: 
• Warm up + stretches (Shi Yan Ming method + some of my friends Sams stuff)
• Ji Ben Gong (Shi Yan Ming method)
• Taolu (Wu bu quan, Tong bei quan, Yin shou gun, Zhen shan gun, Da mo jian)

We also did some new variant to squats :)

PS. Had a lovely lunch today b.t.w.

Yoghurt with strawberries, pineapple, and kiwi fruit :)