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04/25/2026 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 8 flights. PM LIT Axis Resistance Bands x 10 Min. 25 Sec. 16,093 lbs., 501 Reps Most 3 Sec. Hold at Top, 10 Min. 08 Sec. Time Under Tension, 40 Cal. Included all banded exercises: high pulls, low pulls, lat pulls, front raises, curls, chest press, chest fly, punches, OH triceps extensions, trunk twists R & L. Wrist Plank x 30 Sec. (3000 lbs.). Bear Squat to Balls of Feet with Forearms on Floor Back and Forth x 25 in 34 Sec. (1250 lbs.). 4 Min. 54 Sec., No Rest: 2 KB 26 lbs. Skier Swing x 120 (6240 lbs.) + 1 KB 26 lbs. Swing x 50 (1300 lbs.) = 7540 lbs. Total. KB 22 lbs. Snatch x 25 Each in 2 Min. 1 Sec. (1100 lbs.). 1 Min. 17 Sec., No Rest: 2 KB 26 lbs. + 2 Black Bands (200 lbs.) + 1 Green Band (50 lbs.) = 302 lbs. DL x 15 (4530 lbs.) + 2 KB 26 lbs. + 2 Black Bands (200 lbs.) = 252 lbs. DL x 15 (3780 lbs.) + 2 KB 26 lbs. + 1 Black Band (100 lbs.) = 152 lbs. DL x 15 (2280 lbs.) = 10,590 lbs. Total. 2 CB 10 lbs. Shoulder Cast x 20 in 42 Sec. (400 lbs.). TactFit Mobility 6 Exercises x 1 Min. Each: Air Guitar Shoulder Rotations both arms, Knee Infinities both legs in both directions, Cat Dog Spinal Wave, Knee to Chest Leg Swings both legs, Tea Ceremony Arm Wave both directions, Spinal Wave both directions. After Supper Zynex NMES to abs x 40 Min. up to 82 mA. Workout Total = 39,973 lbs.

Today I did one of my favorite bodyweight workouts. Pull-up (increasing ladder) 5 push-ups 5 one pump burpees 5 bodyweight squats Do 1 pull-up, then the rest of the movements. Do 2 pull-ups, then the rest of the movements. So on and so forth until you are at failure on the pull-ups. I did this until I got 5 pull-ups. Then I started over doing wide grip pull-ups and got to 3. So that was 15 pull-ups, 5 wide grip pull-ups, 40 push ups, 40 one pump burpees (so 80 pushups), and 40 bodyweight squats. Finisher was 5 minutes of jump rope. I love this workout because you hit back, chest, arms and legs. And you can tweak it as much as you want. Sometimes I do 10 squats.

Workouts – 4/14/2026 to 4/18/2026 4/14/2026 Assault bike – 50 minutes for 120 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. 4/15/2026 Chest – 1. 1.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 – 3 sets – 90, 115, 135 – 7 reps [per set. 3. Pec dec – 3 sets – 15 reps – 90 pounds. 4. KBs squats – 3 sets, 35, 40 and 45 pounds for 6 reps. 5. 3 sets rope crunches with 60 pounds. 6. KB pullovers – 3 Sets 15 reps with 35 ds, super setter with 10 kb flyes -3 sets Finisher - Dips – assisted subtract 70 pounds. 5 sets of 15 rep’s full stretch. 4/16/2026 1. Deadlifts145,and last set with 105 for 25 reps. 2. Lat pulldowns – 5 sets – 15 reps – 20 pounds. 3. Pullups - 7 sets for 10 reps. 4. KBs flat bp– 30, 35, 40 and 45 pounds for 6 reps. 5. Spinner bike – 60 minutes – 90 bpm. 6. Assault bike– 40 minutes – 95 bpm 4/17/2026 Chest - TWO DAYS IN A ROW FOR CHEST. 1. Hammer strength Bench Press – 3 sets – 90, 115, 135 – 7 reps [per set. 2. Pec dec – 3 sets – 15 reps – 90 pounds. 3. KBs – BP – 3 sets, 35, 40 and 45 pounds for 6 reps. 4. 3 sets rope crunches with 60 pounds. 5. Chin up. – 3 sets 15 reps. 6. Spinner bike – 40 minutes intense – 120 BPM. Upper chest dumbbell workout looks: 1. Incline Bench Press: 4 sets -10 reps 2. Chest – Incline BP on Smyth – 6 sets125, 135, 145,  145, and 105. 3. Incline Dumbbell Fly: 3 sets -12 reps 4. Decline Deficit Push-up: 3 sets -12 reps 5. Standing Upward Fly Incline Squeeze Press: 3 sets x 10-12 reps 6. Smyth Machine pushups – 5 sets - using bar for 15 reps. Decrease bar to lower bracket for each set. Abs – 7. 3 sets rope timed 2 minutes. Crunches with 60 pounds. 8. Chin up hangs 75 seconds. – 3 9. Dips – assisted subtract 70 pounds. 5 sets of 15 rep’s full stretch.

Fo all of my guys out there experiencing nagging shoulder pain when pressing, PLEASE give this a try before ditching either horizontal or vertical pressing…It’s done wonders for me and some of my 1-on-1 clients and will do the same for you!