September 24, 2026 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/; 5.Single Lying Leg Curls 5 sets 12 reps with 30 pds. Hanging Leg Raise: 3 sets x 10 reps Assault Bike 45 minutes at 95rpms. 50ft (15m) Dual KB Farmers Lunges - 35 pds.

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/; 5.Single Lying Leg Curls 5 sets 12 reps with 30 pds. Hanging Leg Raise: 3 sets x 10 reps Assault Bike 45 minutes at 95rpms. 50ft (15m) Dual KB Farmers Lunges - 35 pds. 15 Banded Tricep Extensions with 25 pd band - 3 sets. Dips - 10 sets - 12 reps. September 25, 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 14  miles. September 26, 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 7. Spinner bike 45 minutes - 90 beats hesart rate Abs 1. Hanging Leg Raise 2. Cable Crunch 3. Ab Wheel Roll-Out September 27, 2026– Back & Triceps 1. Deadlift - 3 sets of 5 with 135, 185 and 205 pounds. 3 sets of ten reps 2. Pull-Up 3. Barbell Row 3 sets - 8 reps - 55, 75 85 4. Seated Row- 3 sets of 12 reps - 75, 95, 115 5. Dumbbell Row 3 sets of 8 reps 55 pounds 6. Dumbbell Shrug - 5 sets with 45 pounds 7. Back Extension 5 reps of 25 reps pin set at 75 8. Close-Grip Bench Press 3 sets - 65, 75 and 85 10 reps. 9. Barbell Standing Triceps Extension 10. Triceps Pushdown with rope 10 sets of 15 reps with 45 pounds.

Workouts 9/20 to 9/23/2026 Sept 20, 2026 Bench press - guillotine version - old school - 85 pds. (bring bar to throat). 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 lbs on each side. Walk 1.5 miles on beach - not many more since go back to inland home. Sept 21, 2026 Incline 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 September 22, 2026 Arms Triceps Pushdown: 3 sets x 10 reps with 40, 50 and 60 pds Dips - 6 sets of 20 reps. Dropped sets 6 sets of starting weight -25 DB curls 10 , 20 pds -15 reps, 17.5 pds - 22 reps, 15 pds -25 reps. Barbell Curl: 3 sets x 10 reps with 40, 45 and 50 pds. BB Curls - Progressives - 12 reps w 25, 24 reps with 17.5, 36 reps with 10 lbs. 45 Olympic bar curls 3 sests of 8 reps. Cable curls - 4 sets of 12 reps with 55, 45, 40 and 35 lbs. September 22, 2026 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. Assault Bike 45 minutes at 95rpms. 50ft (15m) Dual KB Farmers Lunges - 45 pds. 15 Banded Triceps Extensions with 25 pd band - 3 sets. September 23, 2026 LEGS: Squat: 5 sets x 5 reps with 125, 145, 185 and 205 pds. Finish with 85 pds for 25 reps. 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. Overhead Press: 5 sets x 5 reps with 75 pds Pull-Up/Lat Pulldown: 4 sets x 10 reps with 75, 85, 95 pds and 105 pds.

09/14/2026 AM Hand rehab range of motion exercises. Genioglossus and platysma isometrics. 2 flights of stairs. PM Mobility Exercises. Another 1 flight.

September 13 2026 Chest 1. Empty Bar (45 lbs) x 10 reps (focus on bar path) 2. 85 lbs x 5 reps (smooth, controlled tempo) 3. 115 lbs x 3 reps (fast concentric speed) 4. 130 lbs x 1 rep (feels heavy, primes the nervous system) 5. Kneeling Ab Wheel Roll-Out: 3 sets x 10 reps 6. Swim in bay for 40 minutes for 1.5 miles. 7. Hanging keg raises 4 minutes. September 14, 2026 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/; 5.Single Lying Leg Curls 5 sets 12 reps with 30 pds. Hanging Leg Raise: 3 sets x 10 reps Assault Bike 45 minutes at 95rpms. 50ft (15m) Dual KB Farmers Lunges - 35 pds. 15 Banded Tricep Extensions with 25 pd band - 3 sets. Dips - 10 sets - 12 reps. September 15, 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. September 16, 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 7. Spinner bike 45 minutes - 90 beats hesart rate Abs 1. Hanging Leg Raise 2. Cable Crunch 3. Ab Wheel Roll-Out September 19– Back & Triceps 1. Deadlift - 5 sets of 5 reps 2. Pull-Up - 10 sets for 8 reps 3. Barbell Row - 10 sets of 8 reps with 85 pounds 4. Seated Row - 90 pounds for 5 sets of 8 reps 5. Dumbbell Row - 45 pounds for 5 sets of 8 reps 6. Dumbbell Shrug - 205 pounds for 12 reps for 5 sets 7. Close-Grip Bench Press