07/02/2026 Ring Pull Ups + Resistance Shadowboxing + Heavyhands + 2 KB Cleans + Yoga + Vibration Plate

07/02/2026

AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 3 flights.

PM Ring Pull Up x 6 with 3 Sec. Top Hold Each (2880 lbs.). 2 Evnik Teen x 3 Min. (1875 lbs.): 625 Total Punches, 188 Heavy L, 225 Heavy R, Speed 8.92 km/h, Score 8940. Heavyhands 2 (DB 6 lbs. + Wrist Weight 2 lbs. = 8 lbs.) x 0.87 Miles in 30 Min. (15,360 lbs.). 2KB 22 lbs. Clean x 30 in 1 Min. 23 Sec. (1320 lbs.). Camel 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. Vibration Plate intensity (12/99) x 7 Min.: Mini and Half Squats Feet Close Together x 1 Min. (2000 lbs.), Feet 5 Inches Apart x 1 Min. (2000 lbs.), Feet 10 Inches Apart x 1 Min. (2000 lbs.); Feet 10 Inches Apart Hip Circles and Side To Side Sway x 1 min. (2000 lbs.); Plank with Hands On Plate x 1 Min (6000 lbs.); High Lunge Presses R & L x 1 Min. Each (6000 lbs.). Another 21 flights.

After Supper Zynex NMES to abs x 40 Min. up to 84 mA. Advanced Burn Machine (weighs 12 lbs. + has 12 lbs. resistance to turning): Flip Wrist and Push x 70 Sec. (1680 lbs.), Rotational Punch x 70 Sec. (1680 lbs.),

Pronation Supination Curl x 70 Sec. (1680 lbs.).

Workout Total = 49,575 lbs.

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07/02/2026 Ring Pull Ups + Resistance Shadowboxing + Heavyhands + 2 KB Cleans + Yoga + Vibration Plate