02/16/2016 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 8 flights. PM (Ring Pull Up Assisted by 50 lbs. Bands = 110 lbs. x 5 with 3 Sec. Top Hold Each) x 3 (4950 lbs.). Shinbox Switch Twist x 1 Min. (450 lbs.). (KB 45 lbs. High Pull x 10 Each) no rest x 2, no rest, x 5 Each in 1 Min. 39i Sec. = 50 Reps Total = 2250 lbs. Automatic Exerciser 35 lbs. (equivalent to 2245 lbs.) Health Lift Hold x 33 Sec. (74,085 lbs.). LIT Axis Resistance Bands x 10 Min. 25 Sec. 14,592 lbs., 395 Reps Each 3 Sec. Hold at Top for most reps, 10 Min. 01 Sec. Time Under Tension, 40 Cal. Included all banded exercises: high pulls, low pulls, lat pulls, front raises, side rotations L and R, curls, chest press, chest fly, punches, OH triceps extensions. Another 24 flights. After Supper Powerstick Horizontal x 60 Each (900 lbs.). IGrip Push 62 lbs. x 12 Sec. (732 lbs.). Pull 34 lbs. x 12 Sec. (408 lbs.). Burn Machine x 50 Sec. Each Direction (1200 lbs.). Finger Extension Black Web Finger Extension x 30 with 3 Sec. Hold On Each Rep Each (9000 lbs.). Workout Total = 108,564 lbs.

AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 6 flights. PM Another 3 flights. After Supper Solid Baoding Balls x 25 in 3 Planes in both directions for Both Hands (89 lbs.). (Finger Extension Blue Band x 30 with 3 Sec. Hold On Each Rep) x 2 Each (3600 lbs.). Squegg Grip L 46 lbs. x 30 (1380 lbs.), 46 lbs. x 30 (1380 lbs.) & R 35 lbs. x 30 (1050 lbs.), 42 lbs. x 30 (1260 lbs.). Squegg Lumbrical Pinch L 31 lbs. x 30 (930 lbs.), 35 lbs. x 30 (1050 lbs.) & R 22 lbs. x 30 (660 lbs.), 31 lbs. x 30 (930 lbs.). Workout Total = 12,329 lbs.

Felt tired from busy week for work. The year end stuff for taxes. Super sets Upright Cable Row "Feel Sets" 5 X 10-12 reps / 30 seconds’ rest Single Arm Dumbbell Rows 5 X 10-12 reps / 45-60 seconds’ rest Bent Over Smith Machine Rows 5 X 10-12 reps / 45-60 seconds’ rest Lying Dumbbell Pullovers 5 X 10-12 reps / 45-60 seconds’ rest Reverse Grip Pulldown "Finisher Sets" 5 X 10-12 reps / 30 seconds rest Hammer strength Chest presses 5 X 10-12 reps / 30 seconds’ rest Finisher - Dips – assisted subtract 70 pounds. 5 sets of 15 rep’s full stretch

2/09/2026 Shoulders 1. Overhead press on Smyth machine – 3 sets of five reps – 55, 65 and 75 pounds. 2. Lateral Raises – 3 sets of eight reps – 20, 25 and 15 pounds 3. Pec Dec Reverse laterals – five sets of 15 reps – 45 pounds. 4. KB Shrugs with 50, 60 and 70 pounds for eight reps. 5. Spinner bike – 55 minutes 100 bpm. 6. Smyth Machine – Incline BB press five sets of 3 reps – 105, 125, 135, 145 and 155 pounds. 2/10/2026 1. Chest – 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 Bench Press – 3 sets – 90, 115, 135 – 7 reps [per set. 3. Pec dec – 3 sets – 15 reps – 90 pounds. 4. KBs – BP – 3 sets, 35, 40 and 45 pounds for 6 reps. 5. 3 sets rope crunches with 60 pounds. 6. Chin up. – 3 sets 15 reps. 7. Spinner bike – 40 minutes intense – 120 BPM. Abs – 1. 3 sets rope timed 2 minutes. Crunches with 60 pounds. 2. Chin up hangs 75 seconds. – 3 2/11/2026 – Wanted to do new chest routine using dbs. Upper chest dumbbell workout looks: 1. Incline Bench Press: 4 sets -10 reps 2. Incline Dumbbell Fly: 3 sets -12 reps 3. Decline Deficit Push-up: 3 sets -12 reps 4. Standing Upward Fly Incline Squeeze Press: 3 sets x 10-12 reps 5. Smyth Machine pushups – 5 sets - using bar for 15 reps. Decrease bar to lower bracket for each set. Abs – 6. 3 sets rope timed 2 minutes. Crunches with 60 pounds. Chin up hangs 75 seconds. – 3

It's been awhile since I've posted here. Today I did Dan John's Humane Burpee: 15 two handed kettlebell swings 10 goblet squats 10 push ups You do this a reverse ladder for the goblet squats and push ups. But the swings never decrease. So round 2 is 15 swings, 9 goblet squats, and 9 pushups. Round 3 is 15 swings, 8 goblet squats, and 8 push ups. And so on. I did this with a 24 kg bell and it took me just under 25 minutes. Total reps: Swings = 150 Goblet squats = 55 Push ups = 55 Great stuff, I think this will be one I go back to again and again.