12/13/2025 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 8 flights. PM LIT Axis Resistance Bands x 10 Min. 40 Sec. 9324 lbs., 417 Reps, 10 Min. 26 Sec. Time Under Tension, 40 Cal. TactFit Commando Mobility 18 Exercises x 1 Min. Each: Elbow Rotations both directions, Forward Shoulder Rotations, Gunslinger, Inside Hip Rotations, Outside Knee Circles, Spinal Rotations both directions, Closed Chain Knee Rotations both directions, Tai Chi Twist, Closed Chain Elbow Rotations both directions, Rear Shoulder Rotations, Outside Hip Rotations, Thorax Rotations both directions, Air Guitar Shoulder Rotations both arms, Knee Infinities both legs in both directions, Knee to Chest Leg Swings both legs, Tea Ceremony Arm Wave both directions, Spinal Wave both directions. KB 22 lbs. Snatch x 32 Each in 2 Min. 34 Sec. (1408 lbs.). Ring Pull Up Assisted by 70 lbs. Bands = 90 lbs. x 11 (990 lbs.). Another 24 flights. After Supper Baoding 1 inch diameter balls x 25 each in 3 planes for both hands (6 sets for each hand) (89 lbs.). Powerstick Horizontal x 60 Each (900 lbs.). IGrip Push 57 lbs. x 12 Sec. (684 lbs.) Pull 39 lbs. x 12 Sec. (468 lbs.). Burn Machine x 50 Sec. Each Direction (1200 lbs.). Workout Total = 24,387 lbs.

12/12/2025 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 6 flights. PM TactFit Commando Recruit Level 1: I- Mobility Warm Up x 1 Min. Each - Elbow Rotations both directions, Shoulder Rotations Forward, Gunslinger, Inside Hip Rotations, Outside Knee Circles, Spinal Rotations both directions II- Mission Exercises 20 Sec. exertion/ 10 Sec. rest x 8 for each exercise with 1 Min. rest between exercises - Front Lunge Step Alternating R & L (72 Reps = 7200 lbs.), Plank Push Knee (82 Reps = 4100 lbs., Sit Thru Knee Alternating R & L (82 Reps = 4100 lbs.), Basic Pushup (48 Reps = 4800 lbs.), Spinal Rock Basic, (80 Reps = 4000 lbs.), Tripod Overhead (40 Reps = 4000 lbs.) III- Yoga Cool Down x 1 Min. Each - Drill Bit Cobra (3000 lbs.), Downward Dog (6000 lbs.), Shoulder Bridge (3000 lbs.), Forearm Frogger (1500 lbs.), Pigeon both sides (1500 lbs.), Standing Sidebend (1500 lbs.). Another 20 flights. After Supper Baoding 1 Inch Diameter Solid Balls x 25 in 3 Planes in both directions for Both Hands (89 lbs.). Squegg Grip L 48 lbs. x 30 (1440 lbs.), 48 lbs. x 30 (1440 lbs.) & R 44 lbs. x 30 (1320 lbs.), 46 lbs. x 30 (1380 lbs.). Squegg Lumbrical Pinch L 31 lbs. x 30 (930 lbs.), 31 lbs. x 30 (930 lbs.) & R 22 lbs. x 30 (660 lbs.), 29 lbs. x 30 (870 lbs.). Finger Extension Exerciser 14 lbs. x 80 35SH Each (3220 lbs.). Workout Total = 56,979 lbs.

This high volume arm workout left me sore - 1. Superset of dips and chin-ups, for 5 sets of 13 reps each. 2. Barbell curls for five sets olympic bar for 15 reps. 3. Lying triceps extensions for four sets with forty pound barbell. 4. Do alternating dumbbell hammer curls for five sets with 20 pounds for 20 reps. 5. Finish with overhead cable triceps extensions for five sets of 15 reps. Rope crunches for 3 sets for 2 minutes with 60 pounds.

12/11/2025 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 6 flights. PM TactFit Commando Recruit Level 1: I- Mobility Warm Up x 1 Min. Each - Elbow Rotations both directions, Shoulder Rotations Forward, Gunslinger, Inside Hip Rotations, Outside Knee Circles, Spinal Rotations both directions II- Mission Exercises 20 Sec. exertion/ 10 Sec. rest x 8 for each exercise with 1 Min. rest between exercises - Front Lunge Step Alternating R & L (50 Reps = 5000 lbs.), Plank Push Knee (44 Reps = 2200 lbs.), Sit Thru Knee Alternating R & L (58 Reps = 2900 lbs.), Basic Pushup (35 Reps = 3500 lbs.), Spinal Rock Basic, (52 Reps -1300 lbs.), Tripod Overhead (32 Reps = 3200 lbs.) III- Yoga Cool Down x 1 Min. Each - Drill Bit Cobra (3000 lbs.), Downward Dog (6000 lbs.), Shoulder Bridge (3000 lbs.), Forearm Frogger (1500 lbs.), Pigeon both sides (1500 lbs.), Standing Side Bend (1500 lbs.). Another 15 flights. After Supper Baoding 1 inch diameter balls x 25 each in 3 planes for both hands (6 sets for each hand) (89 lbs.). Squegg Isometric Grip L 57 lbs. x 6 Sec. (342 lbs.), 60 lbs. x 6 Sec. (360 lbs.) + R 55 lbs. x 6 Sec. (330 lbs.), 58 lbs. x 6 Sec. (348 lbs.). Squegg Isometric Lumbrical Pinch L 39 x 6 (234 lbs.), 40 lbs. x 6 Sec. (240 lbs.) + R 38 lbs. x 6 Sec. (228 lbs.), 39 lbs. x 6 Sec. (234 lbs.). Zynex NMES x 40 Min. up to 80 mA. Workout Total = 37,005 lbs.

AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 8 flights PM TactFit Yoga 18 Exercises x 1 Min Each: Drill Bit Cobra (3000 lbs.), Down Dog (6000 lbs.), Basic Shoulder Bridge (3000 lbs.), Forearm Frogger (1500 lbs.), Pigeon R & L (1500 lbs.), Standing Side Bend R & L (1500 lbs.), Standing Forward Fold, (1500 lbs.), Twisted Chair R & L (6000 lbs.), Clasped Hand Shoulder Bridge (3600 lbs.), Extended Table (3000 lbs.), Kneeling Lunge R & L (1500 lbs.), Threading Arm R & L (300 lbs.), Clasped Hand Standing Back Bend (1500 lbs.), Seated Spinal Twist R & L (1500 lbs.), Upward Facing Dog (6000 lbs.), Seated Split Leg Forward Fold (300 lbs.), Seal Elevated (6000 lbs.), Rocking Boat (3000 lbs.). Ring Pull Up Assisted by 70 lbs. Bands = 90 lbs. x 10 (900 lbs.). Evnik Teen x 3 Min. 1670 lbs. 540 Total Punches, 181 L Heavy Punches, 181 R Heavy Punches, speed 7.36 km/hr., score 10,200 lbs. Another 18 flights. After Supper Baoding 1 inch diameter balls x 25 each in 3 planes for both hands (6 sets for each hand) (89 lbs.). Powerstick Horizontal x 60 Each (900 lbs.). IGrip Push 62 lbs. x 12 Sec. (744 lbs.) Pull 43 lbs. x 12 Sec. (516 lbs.). Burn Machine x 50 Sec. Each Direction (1200 lbs.). Another 18 flights. Workout Total = 56,719 lbs.