07/13/2026 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 3 flights. PM Ring Pull Up x 6 with 3 Sec. Top Hold Each & Mid Hold x 10n Sec. & Dead Hang x 10 Sec. (5890 lbs.). 2 KB 31 lbs. Skier Swing x 100, No Rest, + KB 31 lbs. 2 Hand Swing x 100 in 5 Min. 34 Sec. (9300 lbs.). 2 KB 31 lbs. + 2 Black Bands 100 lbs. +1 Green Band 50 lbs. Each = 312 lbs. DL x 40 in 39 Sec. (12,480 lbs.). Vibration Plate intensity (8/99) x 7 Min.: Feet 10 Inches Apart Knees Bent Hinge Forward At Hips x 1.5 Min. (3000 lbs.), Feet 5 Inches Apart Hip Rotations x 1.5 Min. (3000 lbs.), High Lunge Pulses R & L x 45 Sec. Each (4500 lbs.), Plank with Hands On Plate x 1.5 Min (6000 lbs.), Kneeling Wrist Press x 1.5 Min. (1000 lbs.). Another 20 flights. After Supper Powerstick Horizontal x 60 Each (900 lbs.). IGrip Push 59 lbs. x 12 Sec. (708 lbs.). IGrip Pull 36 lbs. x 12 Sec. (432 lbs.). Advanced Burn Machine (weighs 12 lbs. + has 12 lbs. resistance to turning): Rotation Push x 35 Sec. and Rotation Pull x 35 Sec. (1680 lbs.), Supination Pronation Curl x 70 Sec. (1680 lbs.), Horizontal Rotation Arm Cross x 70 Sec. (1680 lbs.). Workout Total = 52,034 lbs.

July 9, 2026 Pec-Dec - 5 x 10-12 reps / use 85 pds sets / 4 second negatives Incline Smith Machine Press 4 x 10, 8, 7, 6-reps / 115, 120, 135, 145/ Decline Machine Press 4 x 12 reps / 45-60 seconds rest between sets use 115 pds Dips 4 x 10-12 reps Cable Crossover 5 Sets" x 10-12 reps 25 pds on each side. Swim ¼ mile in ocean. Tough - very bad rip currents coming back. Actually helped but I had to swim further past my street. July 10, 2026 Bench Press: 5 sets x 5 reps with 135 pds Pull-Up/Lat Pulldown: 4 sets x 10 reps Incline Dumbbell Press: 3 sets x 10 reps with 45 pds Barbell Row: 4 sets x 10 reps with 70, 75 and 80 pds July 11, 2026 Arms and Back Triceps Pushdown: 3 sets x 10 reps with 40, 50 and 60 pds Barbell Curl: 3 sets x 10 reps with 40, 45 and 50 pds Deadlift - 3 sets 135 for 5 reps Pull-Up - 5 sets for 12 reps - minus 40 pds Barbell Row - 85 pds - 3 sets of 12 reps Kettlebell Row - 45 pds - 12 reps - 3 sets. Hanging Leg Raise: 3 sets x 10 reps Assault Bike 45 minutes at 95rpms. 50ft (15m) Dual KB Farmers Lunges - 45 pds. 15 Banded Triceps Extensions with 25 pd band - 3 sets. Dips - 10 sets - 12 reps.

07/12/2026 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 3 flights. PM 2 Evnik Teen x 3 Min. (1920 lbs.): 640 Total Punches, 192 Heavy L, 203 Heavy R, Speed 9.05 km/h, Score 8800. Heavyhands 2 (DB 6 lbs. + Wrist Weight 3 lbs. = 9 lbs.) x 0.81 Miles in 30 Min. (17,280 lbs.). (KB 31 lbs. High Pull x 15 Each) x 2 in 1 Min. 55 Sec. (1860 lbs.). Vibration Plate intensity (8/99) x 7 Min.: Mini and Half Squats Feet Close Together x 1 Min. (2000 lbs.), Feet 5 Inches Apart x 1 Min. (2000 lbs.), Feet 10 Inches Apart x 1 Min. (2000 lbs.); Feet 10 Inches Apart Hip Circles and Side To Side Sway x 1 min. (2000 lbs.); Plank with Hands On Plate x 1 Min (6000 lbs.); High Lunge Presses R & L x 1 Min. Each (6000 lbs.). Another 17 flights. After Supper After Supper Baoding 1 inch diameter solid balls x 25 each in 3 planes for both hands (6 sets for each hand) (89 lbs.). (Finger Extension Blue Band (10 lbs.) x 30 with 3 Sec. Hold On Each Rep) x 2 Each (3600 lbs.). Squegg Grip L 44 lbs. x 30 (1320 lbs.), 44 lbs. x 30 (1320 lbs.) & R 33 lbs. x 30 (990 lbs.), 37 lbs. x 30 (1110 lbs.). Squegg Lumbrical Pinch L 33 lbs. x 30 (990 lbs.), 40 lbs. x 30 (1200 lbs.) & R 31 lbs. x 30 (930 lbs.), 37 lbs. x 30 (1110 lbs.). Advanced Burn Machine (weighs 12 lbs. + has 12 lbs. resistance to turning): Flip Wrist & Push (1680 lbs.). Workout Total = 55,399 lbs.

07/11/2026 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 3 flights. PM LIT Axis Resistance Bands x 11 Min. 55 Sec. 22,000 lbs., 740 Reps, 11 Min. 30 Sec. Time Under Tension, 45 Cal. Included all banded exercises: high pulls, low pulls, lat pulls, front raises, curls, chest press, chest fly, punches, OH triceps extensions, trunk twists R & L. (2 KB 31 lbs. Skier Swing x 30 in 49 Sec.) x 4 (7440 lbs.). 2 KB 31 lbs. Swing x 30 (1860 lbs.). 2 KB 31 lbs. Clean x 6 in 26 Sec. (372 lbs.). (2 KB 31 lbs. Clean x 1) x 4 = 248 lbs. Total. Automatic Exerciser 40 lbs. (2565 lbs. equivalent) Health Lift Top Hold x 30 Sec. (76,950 lbs.). Another 15 flights. After Supper Zynex NMES to abs x 40 Min. up to 84 mA. Advanced Burn Machine (weighs 12 lbs. + has 12 lbs. resistance to turning): Pronation Supination x 70 Sec. (1680 lbs.), Supination Curl To OH Press x 70 Sec. (1680 lbs.), Assymetric Steering Wheel x 70 Sec. (1680 lbs.). Workout Total = 113,910 lbs.

Mon: 2x[12 heavy rb row, 15 squats, 15 pushups, 5x ohp] Tue: 30 jumping jacks, shoulder warmup 1 min, 3 ea c&p kb 16, MC6HC Upper#3 phase 1, 3 rounds kb20+24, 15 goblet press evening: MC6HC Upper#3 phase 2, 3 rounds kb16+16 but ladder 3-5-10, 5 min jumping rope Wed: 1ea poseidon complex, jumping rope, ab wheel, 20+30+10 rows, 1-2-1-2-1-3-5 pull-ups Thur: shoulder and hips warmup, MC6HC Lower#3 phase 1, 3 rounds kb24+24, last round+light rb, farmers walk 1 min, MC6HC Lower#3 phase 2, 2 rounds kb24+24 Fri: dead hang 3x40s, 3x maxercist flow, 3x1min heavy jump rope, evening: 20x sit-up-stand up, bulgarian bag 10+10 swings,5+5 spins, 10 seoi-nage, 10 swing squat,10 shoulder to shoulder, 10 halo, 10 10 row, 5 min heavy jump rope Sat: 20 assisted squats, 2x15 narrow squats, 2x2 uneven squats some pain in elbow so I'll take a break from chin-ups and cleans and decrease the load for a week or two, Sun: shoulder and elbow stretching and warmup, ohp: 3ea kb 24, 5ea kb 16,