12/23/2025 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 8 flights. PM Heavyhands 2( DB 1.5 lbs. + Wrist Weight 1 lb. = 2.5 lbs.) x 0.6 Miles in 20 Min. (3200 lbs.). LIT Recovery Body Flow 4, 5 stretches x 60 Sec. Each, 2350 lbs. Total Weight Lifted, 21 Cal.: supine knee pull, butterfly stretch, seated forward bend, seated spinal twist L, seated spinal twist R. Scorpion Crucifix x 4 (100 lbs.). Another 13 flights. After Supper Baoding 1 Inch Diameter Solid Balls x 25 in 3 Planes in both directions for Both Hands (89 lbs.). Squegg Grip L 51 lbs. x 30 (1530 lbs.), 46 lbs. x 30 (1380 lbs.) & R 44 lbs. x 30 (1320 lbs.), 44 lbs. x 30 (1320 lbs.). Squegg Lumbrical Pinch L 37 lbs. x 30 (1110 lbs.), 40 lbs. x 30 (1200 lbs.) & R 35 lbs. x 30 (1050 lbs.), 33 lbs. x 30 (990 bs.). Black Web Finger Extension Exercise 50 lbs. x 100 35SH Each (13,500 lbs.). Workout Total = 29,139 lbs.

12/22/2025 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 8 flights. PM TactFit Commando Recruit Level 2: I- Mobility Warm Up x 1 Min. Each - Closed chain Knee Rotations, Tai Chi Twist, Closed Chain Elbow Rotations, Rear Shoulder Rotations, Outside Hip Rotations, Thorax Rotations. II- Mission Exercises 20 Sec. exertion/ 10 Sec. rest x 8 for each exercise with 1 Min. rest between exercises - Front Lunge Twist Step Alternating R & L (48 Reps = 4800 lbs.), Revolving Table (32 Reps = 3200 lbs.), Scorpion Crucifix (48 Reps = 1200 lbs.), Bear Squat (56 Reps = 5600 lbs.), Rocca Forearm (28 Full Reps + 13 Reps From Knees = 3450 lbs.). III- Yoga Cool Down x 1 Min. Each - Forward Fold (1500 lbs.), Twisted Chair (6000 lbs.), Clasped Hand Shoulder Bridge (3600 lbs.), Extended Table (3000 lbs.), Kneeling Lunge R & L (1500 lbs.), Threading Arm R & L (300 lbs.). Another 20 flights. After Supper Baoding 1 inch diameter balls x 25 each in 3 planes for both hands (6 sets for each hand) (89 lbs.). Squegg Isometric Grip L 50 lbs. x 6 Sec. (300 lbs.), 57 lbs. x 6 Sec. (342 lbs.) + R 49 lbs. x 6 Sec. (294 lbs.), 54 lbs. x 6 Sec. (324 lbs.). Squegg Isometric Lumbrical Pinch L 39 x 6 (234 lbs.), 40 lbs. x 6 Sec. (240 lbs.) + R 38 lbs. x 6 Sec. (228 lbs.)., 38 lbs. x 6 Sec. (228 lbs.). Zynex NMES x 40 Min. up to 80 mA. Workout Total = 36,429 lbs.

12/21/2025 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 8 flights PM Ring Pull Up Assisted by 70 lbs. Bands = 90 lbs. x 12 (1080 lbs.). TactFit Yoga 19 Exercises x 1 Min Each: Drill Bit Cobra (3000 lbs.), Down Dog (6000 lbs.), Basic Shoulder Bridge (3000 lbs.), Forearm Frogger (1500 lbs.), Pigeon R & L (1500 lbs.), Standing Side Bend R & L (1500 lbs.), Standing Forward Fold, (1500 lbs.), Twisted Chair R & L (6000 lbs.), Clasped Hand Shoulder Bridge (3600 lbs.), Extended Table (3000 lbs.), Kneeling Lunge R & L (1500 lbs.), Threading Arm R & L (300 lbs.), Clasped Hand Standing Back Bend (1500 lbs.), Seated Spinal Twist R & L (1500 lbs.), Upward Facing Dog (6000 lbs.), Seated Split Leg Forward Fold (300 lbs.), Seal Elevated (6000 lbs.), Camel Pose x 60 Sec. (1500 lbs.), Rocking Boat (3000 lbs.).. Another 16 flights. After Supper Baoding Baoding 1 inch diameter balls x 25 each in 3 planes for both hands (6 sets for each hand) (89 lbs.). Powerstick Horizontal x 60 Each (900 lbs.). IGrip Push 60 lbs. x 12 Sec. (720 lbs.) Pull 40 lbs. x 12 Sec. (480 lbs.). Burn Machine x 50 Sec. Each Direction (1200 lbs.). Workout Total = 55,469 lbs.

Sun: rolling with kids, Mon: 3xea clean&press kb 16, 1 ABC kb 24, MC6HC Upper #6 phase 1 3 rnds 16+16 (16+24 for 2 sets) MC6HC Upper #6 phase 2 3 rnds 16+16 (10 presses but last 5 pushups on knees) evening: 5 trx pike+knee tuck, swiss ball crunches, 4x (2 halo+2 goblet squats) Tue: 2x leg raises,2x chin-ups, crunches, 5ea snatches MC6HC Lower #6 phase 1 3 rnds 16 4+2xclean&press kb 24, 5xclean&press kb 16 Wed: cutting, chopping, carrying firewood, heavy resistance band curls + thrusters - 2 rounds of 5, 2rnds of trx row to failure,2x5ea swing+face pull, Thur: 10 swings,MC6HC Lower #6 phase 1 3 rnds kb 16, 10 swings, 2x [5x double kb clean + 5 sumo deadlift] kb 16+24 evening: playing with bulgarian bag - spins, double spin to arm throw, snatches Fri: 2x [crunches w/16kg, leg rises, crunches to failure], 6ea bulgarian bag spins, bridges, rolling with kids Sat: firewood carry, sandbag spins, carries, arm throw, 2x ABC kb 24, 5ea cleans,

Workouts. I missed a day on 12/14/2025. Shoveling snow is too much for me. Elbows hurt. Need to go West! 12/16/2025 Biceps Incline Dumbbell Curl - 3 sets of 15 reps with 25 pounds, 1. Hammer Curl - 3 sets of 15 reps with 20, 17.5 and 12.5 pounds 2. Barbell Curl -   5 sets of 20 reps with 25 pounds 3. Preacher Curl - 3 sets of 15 reps with 20 pounds 4. Concentration Curl - 5 sets of 15 reps with 25 pounds Hammer Strength Triceps – 1. Cable pushdowns – 3 sets of 15 reps -40 pounds. 2. DB extensions – 3 sets of 15 reps – 20 pounds 3. Close grip bp with 75 pounds – 3 sets of 12 reps. Assault bike – 50 minutes for 130 bpm max Shoulders: 1. Pes dec – 3 sets of 15 reps with 30 pds. 2. BB press behind neck – 3 sets – 8 reps with 90 pds. 12/17/2025 Legs and back. 1. 3 sets of squats –125 -10 reps, 135 – 8 reps, 135 – 8 reps, 145 – 8 reps 2. Leg extensions – 3 sets – 15 reps. 105 pounds. 3. Lat pulldowns: 5 sets 15 reps. 85 pounds 4. KB row- 55 pounds 3 sets of 12 reps. 12/18/2025 Chest – 1) Incline BP on Smyth machine – 5 sets of 8 reps – 115, 115, 125, 135,and last set with 105 for 15 reps. 2. KB flyes – 5 sets – 15 reps – 23 pounds. 3. KBs flat bp– 30, 35, 40 and 45 pounds for 6 reps. 1. Pec Dec for 10 sets with 75 for 15 reps. Great pump. 4. Spinner bike – 70 minutes – 90 bpm. 5. Assault bike– 30 minutes – 95 bpm.