09/17/2025 AM. Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 12 flights. PM 2 KB 31 lbs. + 2 Black Bands 100 lbs. + 1 Green Band = 312 lbs. DL x 12 (3744 lbs.), No Rest, 2 KB 31 lbs. + 1 Black Band 100 lbs. = 162 lbs. DL x 30 (4860 lbs.). 2 KB 31 lbs. 8 Inch Deficit DL x 12 (744 lbs.). Feet Together Supported Full Squats (2 sec. down, 1 sec. at bottom, 2 sec. up) x 12 (2400 lbs.). Wrist Push Up x 10, No Rest, Wrist Plank x 30 Sec. (4000 lbs.). (Barbell 51 lbs. OH Press x 4) x 2 (408 lbs.). Barbell 41 lbs. OH Press with 2 Sec. OH Hold x 4 (492 lbs.). Doorway Pec Stretch Isometric x 30 Sec. (1200 lbs.). 1 KB 31 lbs. Swing High Pull to Forehead x 101 (3131 lbs.), No Rest, 2 CB 10 lbs. x 101 in 4 Min. 41 Sec. (2020 ls.). Wrist Roller 6 lbs. x 3 Each (1800 lbs.), 3 lbs. x 3 Each (900 lbs.). 2 Evnik x 3 Min. (2520 lbs.): Round 1 Orthodox Stance Punches 1,2,3,4,5,6 504 Total Punches, 164 Heavy, 113 Heavy R, speed 7.79 km/h, Score 9390. LIT Lower Back Stretch Protocol x 12 Min., 48 C: Cat/Cow, Cobra, Pose of Child, Upper Body Twist from Hands and Knees R & L, Downward Dog, Seated Spinal Twist R & L, Seated Pelvic Rolls, Twisting Seated Forward Bends R & L, Seated Cross Leg Shoulder and Pec Stretch (7500 lbs.). Another 19 flights. After Supper Zynex NMES x 40 Min. to 75 mA. Workout Total = 35,719 lbs. 31 flights. 7496 steps. 09/18/2025 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. KB 31 lbs. Side Swing x 26 On The Minute x 10 Min., completed in 9 Min. 23 Sec. (8060 lbs.). Feet Together Supported Full Squats (2 sec. down, 1 sec. at bottom, 2 sec. up) x 12 (2400 lbs.). Wrist Plank x 40 Sec. (4000 lbs.). Doorway Pec Stretch Isometric x 40 Sec. (1600 lbs.). LIT Axis Total Body Recovery Workout x 9 Min.: 540 Reps, 10,800 lbs., 40 Cal, standing quad stretches, glute stretches, pose of child, swinging standing low back stretch, arm pulls, downward dog with calf stretches. Workout Total = 26,860 lbs.

Thursday: trx and resistance band triceps work, jumping rope, 5x ea swing high pull kb 24kg, Friday: 5x ea swing high pull kb 24kg MC6HC Total #1 phase 2 3rnds mixed db15kg and kb 24kg Sun: 2x (barbell dl, row, cleans, presses) 2x running in place w/punches 1min w/ 1,5kg dumbbells dead hang, 2x [3x kb clean + press, dumbbell oh press to failure) Mon: 2x KB clean + press, 2 chin-ups, 2x[3 rings dips], rings push-ups, rings: 2x[one hand pushups,2 hand pushups different angles, all to failure) resistance band thrusters, curls, chest press, evening kb clean+ press diet: | 2000 kcal | 109g protein |

Out of 520 Total Punches in 3 Min., I threw 237 Total Heavy Punches - 196 Left Heavy Punches and 141 Right Heavy Punches.

All I know is this: I haven’t ridden my bike in months. Went for a ride thinking I’d be toast. I was powering up hills better than ever! It’s the kettlebells- swings and deep squats! The best!!!

Recovery has been slower than ever. Legs rubbery, tight hip. Sleep off. I think I came in here not as prepared or conditioned and over did it. Starting over tomorrow. Will be slower to build. Thanks for your encouragement. Goal: fat loss; muscle gain, wt. going from 240 pds to 200 eventually. Plan: like 30-day. 12/12 IF, but more cautious on the KB exercises. Start with morning 2-handed swings x50 and goblet carry. Later in day: 2 sets x10 reps x 20 pds (pushups against counter; Goblet squats alt with deadlift, bent over rows; hang; suitcase carry; walk). 2X/week. Suggestions?