10/01/2026 AM Hand rehab range of motion exercises. Genioglossus and platysma isometrics. 2 flights of stairs. PM Heavyhands 2 (DB 6 lbs. + Wrist Weight 1 lbs. = 7 lbs.) x 0.62 Miles in 30 Min. (13,440 lbs.). Wrist Plank x 30 Sec. (3000 lbs.). Rock Stepper x 908 steps in 5 Min. (22,700 lbs.). 2 KB 22 lbs. Skier Swing x 100 + Clean x 15 in 2 Min. 54 Sec. (5060 lbs.). Eccentric Step Up 4 Inch Bench 3 Sec. to lower x 10 Each (6000 lbs.). Terminal Knee Extensions with Band 20 lbs. x 15 3 Sec. Hold for Each Knee (1800 lbs.). Camel with Scapular Squeeze x 30 Sec. (750 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. Another 1 flight. 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.) + Green Band (8 lbs.) x 20 with 3 Sec. Hold On Each Rep) x 2 Each (4320 lbs.). Squegg Grip L 40 lbs. x 30 Reps (1200 lbs.), 40 lbs. x 30 Reps (1200 lbs.) & R 33 lbs. x 30 Reps. (990 lbs.), 35 lbs. x 30 Reps (1050 lbs.). Squegg Lumbrical Pinch L 311bs. x 30 Reps (930 lbs.), 31 lbs. x 30 Reps (930 lbs.) & R 26 lbs. x 30 Reps (780 lbs.), 29 lbs. x 30 Reps (870 lbs.). Advanced Burn Machine weighing 12 lbs. + 12 lbs. resistance to handles turning Rotational Punches x 90 Sec. (2160 lbs.). Workout Total =

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.