04/26/2026 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 8 flights. PM Ring Pull Up x 5 with 3 Sec. Top Hold Each (2400 lbs.). 2 Evnik x 3 Min. (2325 lbs.): 465 Total Punches, 127 Heavy L, 144 Heavy R, Speed 7.46 km/h, Score 6690. Plank Pull Bomber x 5 in 78 Sec. (1000 lbs.). Bear Squat to Balls of Feet with Forearms on Floor Back and Forth x 5 in 6 Sec. (250 lbs.). Automatic Exerciser 40 lbs. (2565 lbs. equivalent) Health Lift Hold x 24 Sec. Total (61,560 lbs.).2 CB 10 lbs. Side Swing x 120 in 106 Sec. (2400 lbs.). Another 15 flights. 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.) x 30 with 3 Sec. Hold On Each Rep) x 2 Each (3600 lbs.). Squegg Grip L 37 lbs. x 30 (1110 lbs.), 44 lbs. x 30 (1320 lbs.) & R 35 lbs. x 30 (1050 lbs.), 37 lbs. x 30 (1110 lbs.). Squegg Lumbrical Pinch L 29 lbs. x 30 (870 lbs.), 33 lbs. x 30 (990 lbs.) & R 29 lbs. x 30 (870 lbs.), 31 lbs. x 30 (930 lbs.). Workout Total = 81,874 lbs.

Welcome to the Kettlebell Warrior Community, brother! This community is designed to help you reclaim your inner warrior through manageable workouts, nutrition advice, lifestyle habits, and our strong brotherhood. Step 1: Introduce yourself in THIS THREAD below! Where are you from? What are your goals? What immediate help do you need? Step 2: Read the rules and checkout our free courses and paid programs here

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. Another 27 flights. After Supper Zynex NMES to abs x 40 Min. up to 82 mA. Workout Total = 39,973 lbs.

04/24/2026 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 2 flights. PM Another 12 flights.

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.