Today was an old school jump rope and bodyweight circuit: 1) 50 skips and 15 push-ups 2) 50 skips and 15 body weight squats 3) 50 skips and 20 reverse crunches The goal was to get through 5 rounds, but I ran out of time after 4. So that was 600 skips, 60 push-ups, 60 squats, and 80 reverse crunches. As a finisher I finished out the skipping and did 150 skips.

Trying to get back in groove. 1/3/2026 Biceps 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 Back 1. KB pullover – 3 sets – 15 reps. 55 pounds. 2. Lat pulldowns: 5 sets 15 reps. 85 pounds 3. KB row- 55 pounds 3 sets of 12 reps. 1/4/2026 Chest 1. Pull ups on assisted machine - footy pounds - 10 reps 5 sets. 2. KB flyes – 5 sets – 15 reps – 20 pounds. 3. KBs flat bp– 30, 35, 40 and 45 pounds for 6 reps. 4. Spinner bike – 60 minutes – 90 bpm. 5. Assault bike– 40 minutes – 95 bpm 1/5/2026 1. Chest – Incline BP on Smyth machine – 5 sets of 8 reps – 95, 115, 135, 145, and last set with 85 for 15 reps. 2. Hammer strength Bench Press – 3 sets – 90, 115, 135 – 7 reps [per set. 3. Pec dec – 3 sets – 15 reps – 90 pounds. 1. 3 sets rope crunches with 60 pounds. 2. Chin up. – 3 sets 15 reps. Cardio: Spinner bike – 40 minutes intense – 120 BPM. 1/5/2026 1. Triceps – Cable pushdowns – 3 sets of 15 reps -40 pounds. 2. DB extensions – 3 sets of 15 reps – 20 pounds 3. Close grip bp with 95 pounds – 3 sets of 12 reps. Abs – 1. 3 sets rope times. Crunches with 60 pounds. 2. Chin up hangs 75 seconds. – 3

1/19/2026 Biceps 1. Incline Dumbbell Curl - 3 sets of 15 reps with 25 pounds, 2. 1. Barbell Curl -   5 sets of 20 reps with 25 pounds 2. Preacher Curl - 3 sets of 15 reps with 20 pounds 3. Concentration Curl - 5 sets of 15 reps with 25 pounds Hammer Strength 4. Hammer Curl - 3 sets of 15 reps with 20, 17.5 and 12.5 pounds 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. 1/20/2026 Assault bike – 50 minutes for 130 bpm max Shoulders: 1. Pec dec – 3 sets of 15 reps with 30 pds. 2. BB press behind neck – 3 sets – 8 reps with 90 pds Back 1. KB pullover – 3 sets – 15 reps. 55 pounds. 2. Lat pulldowns: 5 sets 15 reps. 85 pounds 3. KB row- 55 pounds 3 sets of 12 reps. 1. KB cleans - 25 pounds 3 sets 10 reps. 1/21/2026 1. Chest – Incline BP on Smyth machine – 5 sets of 8 reps – 135, 135, 145, 145,and last set with 105 for 25 reps. 2. KB flyes – 5 sets – 15 reps – 20 pounds. 3. KBs flat bp– 30, 35, 40 and 45 pounds for 6 reps. 4. Spinner bike – 60 minutes – 90 bpm. 5. Assault bike– 40 minutes – 95 bpm 1/22/2026 -7:00 AM – (trying mornings for a change) Mix bag. Shoulders 1. Overhead press on Smyth machine – 3 sets of five reps – 55, 65 and 75 pounds. 2. Lateral Raises – 3 sets of eight reps – 20, 25 and 15 pounds 3. Pec Dec Reverse laterals – five sets of 15 reps – 45 pounds. 4. KB Shrugs with 50, 60 and 70 pounds for eight reps. 5. Spinner bike – 55 minutes 100 bpm. 6. Smyth Machine – Incline BB press five sets of 3 reps – 105, 125, 135, 145 and 155 pounds.

01/17/2026 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 8 flights. PM TactFit Israeli Special Forces Recruit Entry Level 1: I- Mobility Warm Up x 1 Min. Each - Elbow Rotations both directions, Shoulder Rotations Forward, Gunslinger, Inside Hip Rotations, Outside Knee Circles, Spinal Rotations both directions II- (EMOM Revolving Table x 8 (800 lbs.) + Push Plank x 4 (400 lbs.) + Basic Spinal Rock With Hips Elevation x 4 (200 lbs.) + Quad Press x 4 (200 lbs.) = 1600 lbs. per Round) x 5 = 8000 lbs. LIT Axis Resistance Bands x 10 Min. 21 Sec. 7831 lbs., 344 Reps, 10 Min. 10 Sec. Time Under Tension, 40 Cal. Included all banded exercises: high pulls, low pulls, lat pulls, front raises, side rotations L and R, curls, chest press, chest fly, punches, OH triceps extensions. III- Yoga Cool Down x 1 Min. Each - Drill Bit Cobra (3000 lbs.), Downward Dog (6000 lbs.), Shoulder Bridge (3000 lbs.), Forearm Frogger (1500 lbs.), Pigeon both sides (1500 lbs.), Standing Side Bend R & L (1500 lbs.). Another 19 flights. After Supper Finger Extension Flex Ex Red + Green (x 20 with 3 Sec. Hold On Each Rep) x 2 Each (3360 lbs.). Baoding 1 inch diameter Baoding solid 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 50 lbs. x 12 Sec. (600 lbs.). Pull 35 lbs. x 12 Sec. (420 lbs.). Burn Machine x 50 Sec. Each Direction (1200 lbs.). Workout Total = 38,900 lbs.

1/12/2026 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. 1/13/2026 Assault bike – 50 minutes for 130 bpm max Shoulders: 1. Pec dec – 3 sets of 15 reps with 30 pds. 2. BB press behind neck – 3 sets – 8 reps with 90 pds Back 1. KB pullover – 3 sets – 15 reps. 55 pounds. 2. Lat pulldowns: 5 sets 15 reps. 85 pounds 3. KB row- 55 pounds 3 sets of 12 reps. 1/14/2026 1. Chest – Incline BP on Smyth machine – 5 sets of 8 reps – 135, 135, 145, 145,and last set with 105 for 25 reps. 2. KB flyes – 5 sets – 15 reps – 20 pounds. 3. KBs flat bp– 30, 35, 40 and 45 pounds for 6 reps. 4. Spinner bike – 60 minutes – 90 bpm. 5. Assault bike– 40 minutes – 95 bpm 1/15/2026 Shoulders 1. Overhead press on Smyth machine – 3 sets of five reps – 55, 65 and 75 pounds. 2. Lateral Raises – 3 sets of eight reps – 20, 25 and 15 pounds 3. Pec Dec Reverse laterals – five sets of 15 reps – 45 pounds. 4. KB Shrugs with 50, 60 and 70 pounds for eight reps. 5. Spinner bike – 55 minutes 100 bpm. 1/16/2026 Morning – 8:00 AM 1. Chest – Incline BP on Smyth machine – 5 sets of 8 reps – 125, 135, 145, 145,and last set with 85 for 35 reps. 2. Hammer strength Bench Press – 3 sets – 90, 115, 135 – 7 reps [per set. 3. Pec dec – 3 sets – 15 reps – 90 pounds. 4. KBs – BP – 3 sets, 35, 40 and 45 pounds for 6 reps. 5. 3 sets rope crunches with 60 pounds. 6. Chin up. – 3 sets 15 reps. 7. Spinner bike – 40 minutes intense – 120 BPM. Afternoon: 4:00 PM 1. Triceps – Cable pushdowns – 3 sets of 15 reps -40 pounds. 2. DB extensions – 3 sets of 15 reps – 20 pounds 3. Close grip bp with 95 pounds – 3 sets of 12 reps.