02/24 and 02/25/25 Exercise · Kettlebell Warriors

02/24 and 02/25/25 Exercise

02/24/2025

AM KB 45 lbs. DHS x 60 (2700 lbs.) in 95 Sec. Hand Rehab Postop No Resistance. Genioglossus and Platysma Exercises. Kegel Exercises. Dead Hang x 120 Sec., x 60 Sec. (18,000 lbs.). Dead Hang Palms Back x 30 Sec. (3000 lbs.). 10 flights.

P:M Ring Pull Up x 7 5SH at top + 5SH at middle + Dead Hang 10SH on final rep (3120 lbs.). Ring 15SH at top + Slow Neg x 5 Sec. to Midpoint + 5SH Mid Hold + Slow Neg x 5 Sec. to bottom + Dead Hang x 10 Sec. (4000 lbs). LIT Axis Resistance Bands Total Body Workout x 12 Min.: 549 Reps, 5539 Total Weight Lifted, 5 Min. 2 Sec. Time Under Tension, 47 Cal., included dynamic lunges, banded squat to row with alternating knee drive, banded alternating reverse lunge to row, banded toe taps, low plank, L side plank twist, R side plank twist. KB 31 lbs. 5-4-3-2-1 reps, no rest: goblet squat, Suitcase reverse lunge R, suitcase reverse lunge L, double hand swing, DL, swing to high pull completed in 4 Min. 5 Sec. (2790 lbs.). Heavyhands 2 x 5 lbs. 0.58 miles in 20 Min. (6400 lbs.). Bodyweight reverse lunge x 5 each. Standing Quad Stretch x 30 Sec. Each. Standing Forward Bend x 60 Sec. Another 13 flights.

After Supper Super Gripper Training: 1- 39.1055 lbs. x 20 with 2SH Each (4692.66 lbs.) 2- 39.1055 lbs. x 20 2SH Each (4692.66 lbs.) 3- 39.1055 lbs. x 20 2SH Each (4692.66 lbs.) 4- 126.065 lbs. 30SH Each (7563.9 lbs.) 5- 39.1055 lbs. x 50 Each (3910.55 lbs.) 6- 29.8865 lbs. x 60 Each (3586.38 lbs.). Finger Extension Exerciser 8.8 lbs. x 100 35SH Each (2376 lbs.). Burn Machine: Push x 47 Sec. + Pull x 47 Sec. (1128 lbs.). Workout Total = 78,191.81 lbs. 23 flights.

02/25/2025

AM KB 45 lbs. DHS x 60 (2700 lbs.) in 93 Sec. Hand Rehab Postop No Resistance. Genioglossus and Platysma Exercises. Kegel Exercises. Weighted 20 lbs. Dead Hang x 60 Sec. (7200 lbs.). Dead Hang Palms Back x 30 Sec. (3000 lbs.). 10 flights.

PM Dead Hang x 90 Sec., x 40 Sec. (13,000 lbs.). Ring Pull Up x 7 5SH at top + 5SH at middle + Dead Hang 10SH on final rep (3120 lbs.). Ring 15SH at top + Slow Neg x 5 Sec. to Midpoint + 5SH Mid Hold + Slow Neg x 5 Sec. to bottom + Dead Hang x 10 Sec. (4000 lbs). LIT Axis Resistance Bands Freestyle x 11 Min. 19 Sec.: 524 Reps, 14,367 lbs. Total Weight Lifted, 10 Min. 36 Sec. Time Under Tension, 43 Cal., including banded curls, banded rows, banded chest flys, banded landmines R & L, banded OH press. Wrist Roller 10 lbs. x 3 Each (3000 lbs.), no rest, Wrist Roller 10 lbs. volar flexion x 2 Each (1000 lbs.). Standing Quad Stretch x 30 Sec. Each. Standing Forward Bend x 60 Sec. 2 CB 10 lbs. with Thick Grips (7 Inch Circumference) Side Swing x 60 in 54 Sec. (1200 lbs.). Bodyweight reverse lunge x 5 each. 14 more flights.

After Supper Squegg Grip x 50 Each (15 Sec L., 13 Sec. R) (2400 lbs.). Squegg Lumbrical Pinch x 50 Each (14 Sec L., 13 Sec. R) (1500 lbs.). Squegg L & R Grip Isometric 70 - 80% x 30 Sec. Each (L 1380 lbs. + R 1380 lbs. = 2760 lbs.). Finger Extension Exerciser 8.8 lbs. x 100 35SH Each (2376 lbs.). IGrip Chest Pull 38 lbs. x 12 Sec. (456 lbs.) and Chest Push 59 x 12 Sec. (708 lbs.). Workout Total = 62,787 lbs.

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