June 29, 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 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 Walk - 45 pds. 15 Banded Triceps Extensions with 25 pd band - 3 sets. Dips - 10 sets - 12 reps. June 30, 2026 Misc. 5. Kneeling Ab Wheel Roll-Out: 3 sets x 10 reps 6. Spinner bike 40 minutes for 8 miles. 7. Treadmill at 45degress for 3 miles for 24 mimutes. LEGS: 1. Squat: 5 sets x 5 reps with 85, 105, 135, 155 and 185 pds. 2.Romanian Deadlift: 4 sets x 10 reps with 135 pds 3.Bulgarian Split Squats 3 sets x 10 reps with 135 pds 4.Seated Leg Curls 5 Sets 12 reps with 75 pds/;.lkjuhytgrewsaq 5.Single Lying Leg Curls 5 sets12 reps with 30 pds. Hanging Leg Raise: 3 sets x 10 reps Assault Bike 45 minutes at 95rpms. Misc. 50ft (15m) Dual KB Farmers walk - 45 pds. 15 Banded Tricep Extensions with 25 pd band - 3 sets. Dips - 10 sets - 12 reps.(Dip Assist Machine - 35 pds). July 1, 2026 – Chest & Biceps - 1. Bench Press  - 75 pds for 3 sets of 25 reps. 2. Incline Dumbbell Press - 35 pds 3 sets for 15 reps 3. Dumbbell Chest Fly - 20 pd for 3 sets for 12 reps 4. Push-Up - 5 sets of 20 reps 5. Barbell Curl - 3 sets of 12 reps with 55 pds 6. KB curls with 20 pds for 3 sets - 15 reps. 7. Preacher Curl - 3 sets on Hammer Strength machine. 45 pds for 12 reps. 8. Assault bike 60 minutes for 90rpms and 11  miles.

June 27, 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 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 Spinner Bike 45 minutes at 75rpms. 50ft (15m) Dual KB Farmers Lunges - 45 pds. 15 Banded Triceps Extensions with 25 pd band - 3 sets. Dips on assisted machine- 10 sets - 12 reps - 45 pds. June 28, 2026 LEGS: Squat: 5 sets x 5 reps with 85, 105, 135, 155 and 185 pds. Romanian Deadlift: 4 sets x 10 reps with 135 pds Leg Extensions or Bulgarian Split Squats: 3 sets x 10 reps Hanging Leg Raise: 3 sets x 10 reps Assault Bike 45 minutes at 95rpms.

June 23, 2026 – Chest & Biceps - 1. Bench Press  - 75 pds for 3 sets of 25 reps. 2. Incline Dumbbell Press - 35 pds 3 sets for 15 reps 3. Dumbbell Chest Fly - 20 pd for 3 sets for 12 reps 4. Push-Up - 5 sets of 20 reps 5. Barbell Curl - 3 sets of 12 reps with 55 pds 6. KB curls with 20 pds for 3 sets - 15 reps. 7. Preacher Curl - 3 sets on Hammer Strength machine. 45 pds for 12 reps. 8. Assault bike 60 minutes for 90rpms and 11  miles. June 24, 2026 – Legs 1. Squat - 5 sets of 8 reps 135 pds 2. Leg Press - 5 sets of 12 reps - 175 pds 3. Leg Extension - 5 sets of 15 reps - 85 pds 4. Lunges - alternate leg  for 3 sets with 25 pd kbs. 5. Romanian Deadlift - 3 sets -of 8 reps with 135 pds. 6. Leg Curl Spinner bike 45 minutes - 90 rp,s June 25, 2026 1. Celebrated 78 birthday - Treadmill - 3 miles for 45 minutes. 2. Pec Dec - 15 sets of 15 reps with 78 pds. June 26, 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 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.

Today's complex was the 7-7-7-7: https://www.youtube.com/shorts/O-8PLEW1z6U 7 deadlift R 7 swing R 7 clean R 7 press R Switch sides and repeat. I did 5 rounds total. The first two rounds were with a 20 kg bell, then had to switch to a 16 kg bell for the next 3 rounds. Started to feel fatigued a little too quickly, still working back from the hernia surgery. Amazing what three weeks off can do to you. Great workout though.

Mon: 20 jumping jacks, MC6HC Upper1 phase 1: (on bosu ball instead of incline bench) rnd 1 kb 16+16, rnd 2 16+16+light rb, rnd 3 24+16, rnd 4 16+24, 2 min break and phase 2 1 rnd 16+24 2ea leg compass on balance pad, 2x30ea leg knee prehab work with light rb, 2x10 kneeling ab wheel, 2 trx knee tuck (but heavy rb instead of trx), knee tucks+v-sit 30s Tue: 10 oh bulgarian bag sit-ups, MC6HC Lower2 phase 1, 2 rnds kb 16+24, evening: swiss ball hamstring curls 2x5, knee tucks, trx knee tucks to pike x10, Wed: 5 pushups, 1ea Poseidon complex, rolling with kids evening: 10 pushups, 10 squats, 2x [10 squats+ 10 dl's all with heavy rb, 10 burpees], jump rope, Thur: 50 jumping jacks, MC6HC Lower#2 phase 1, 2 rnds kb 16+16, phase 2, 2 rnds kb 16+16, bosu ball- 10 pushups, 10 squats, 3 min jumping rope Fri: 30 jumping jacks, shoulder elbow wrist warmup, 2x maxercist flow, MC6HC Total#1 phase 1, 2 rnds kb 16+24, 2x 10 rings pushups +10 rows (1 rnd easy angle, 1rnd harder), 30s dead hang Sat:rest, walking, Sun: swimming