Trying to get back in groove. 1/3/2026 Biceps 1. Hammer Curl - 3 sets of 15 reps with 20, 17.5 and 12.5 pounds 2. Barbell Curl -   5 sets of 20 reps with 25 pounds 3. Preacher Curl - 3 sets of 15 reps with 20 pounds 4. Concentration Curl - 5 sets of 15 reps with 25 pounds Hammer Strength Triceps – 1. Cable pushdowns – 3 sets of 15 reps -40 pounds. 2. DB extensions – 3 sets of 15 reps – 20 pounds 3. Close grip bp with 75 pounds – 3 sets of 12 reps. Assault bike – 50 minutes for 130 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. 1/4/2026 Chest 1. Pull ups on assisted machine - footy pounds - 10 reps 5 sets. 2. KB flyes – 5 sets – 15 reps – 20 pounds. 3. KBs flat bp– 30, 35, 40 and 45 pounds for 6 reps. 4. Spinner bike – 60 minutes – 90 bpm. 5. Assault bike– 40 minutes – 95 bpm 1/5/2026 1. Chest – Incline BP on Smyth machine – 5 sets of 8 reps – 95, 115, 135, 145, and last set with 85 for 15 reps. 2. Hammer strength Bench Press – 3 sets – 90, 115, 135 – 7 reps [per set. 3. Pec dec – 3 sets – 15 reps – 90 pounds. 1. 3 sets rope crunches with 60 pounds. 2. Chin up. – 3 sets 15 reps. Cardio: Spinner bike – 40 minutes intense – 120 BPM. 1/5/2026 1. Triceps – Cable pushdowns – 3 sets of 15 reps -40 pounds. 2. DB extensions – 3 sets of 15 reps – 20 pounds 3. Close grip bp with 95 pounds – 3 sets of 12 reps. Abs – 1. 3 sets rope times. Crunches with 60 pounds. 2. Chin up hangs 75 seconds. – 3

01/04/2026 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 8 flights. PM TactFit Commando Recruit Level 2: I- Mobility Warm Up x 1 Min. Each - Closed Chain Knee Rotations, Tai Chi Twist, Closed Chain Elbow Rotations, Rear Shoulder Rotations, Outside Hip Rotations, Thorax Rotations. II- Mission Exercises 20 Sec. exertion/ 10 Sec. rest x 8 for each exercise with 1 Min. rest between exercises - Front Lunge Twist Step Alternating R & L (70 Reps = 7000 lbs.), Revolving Table (52 Reps = 5200 lbs.), Scorpion Crucifix (77 Reps = 1925 lbs.), Bear Squat (64 Reps = 6400 lbs.), Rocca Forearm (76 Full = 7600 lbs.), Bridge Clap x 96 (4800 lbs.). LIT Axis Resistance Bands x 10 Min. 30 Sec. 6535 lbs., 315 Reps, 10 Min. 16 Sec. Time Under Tension, 40 Cal. III- Yoga Cool Down x 1 Min. Each - Forward Fold (1500 lbs.), Twisted Chair (6000 lbs.), Clasped Hand Shoulder Bridge (3600 lbs.), Extended Table (3000 lbs.), Kneeling Lunge R & L (1500 lbs.), Threading Arm R & L (300 lbs.). Another 16 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 Grip L 51 lbs. x 30 (1530 lbs.), 48 lbs. x 30 (1440 lbs.) & R 42 lbs. x 30 (1260 lbs.), 46 lbs. x 30 (1380 lbs.). Squegg Lumbrical Pinch L 26 lbs. x 30 (780 lbs.), 35 lbs. x 30 (1050 lbs.) & R 26 lbs. x 30 (780 lbs.), 31 lbs. x 30 (930 lbs.) Black Web Finger Extension Exerciser 50 lbs. x 100 35SH Each (13,500 lbs.). Workout Total = 78,099 lbs.

12/29/2025 Biceps 1. Incline Dumbbell Curl - 3 sets of 15 reps with 25 pounds, 2. Barbell Curl - 5 sets of 20 reps with 25 pounds 3.Preacher Curl - 3 sets of 15 reps with 20 pounds 4.Concentration Curl - 5 sets of 15 reps with 25 pounds Hammer Strength Triceps – 1. Cable pushdowns – 3 sets of 15 reps -40 pounds. 2. DB extensions – 3 sets of 15 reps – 20 pounds 3. Close grip bp with 75 pounds – 3 sets of 12 reps. Cardio: Assault bike – 50 minutes for 130 bpm max Shoulders: 1. Pec dec – 3 sets of 15 reps with 30 pds. 2. BB press behind neck – 3 sets – 8 reps with 90 pds. 12/30/2025 Legs 1. 3 sets of squats –125 -10 reps, 135 – 8 reps, 135 – 8 reps, 145 – 8 reps 2. Leg extensions – 3 sets – 15 reps. 105 pounds. 3. Lat pulldowns: 5 sets 15 reps. 85 pounds 4. KB row- 55 pounds 3 sets of 12 reps. 12/31/2025 1. Chest – Incline BP -Smyth machine – 5 sets-8 reps – 115, 125, 135, 145, and last- 95 for 25 reps. 2. KB flyes – 5 sets – 15 reps – 20 pounds. 3. KBs flat bp– 30, 35, 40 and 45 pounds for 6 reps. 4. Spinner bike – 70 minutes – 90 bpm. 5. Assault bike– 30 minutes – 95 bpm.