August 11, 2026 – Legs 1. Squat - 5 sets of 8 reps 135 pds 2. Leg Press - 5 sets of 12 reps - 175 pds 3. Leg Extension - 5 sets of 15 reps - 85 pds 4. Lunges - alternate leg  for 3 sets with 25 pd kbs. 5. Romanian Deadlift - 3 sets -of 8 reps with 135 pds. 6. Leg Curl 7. Spinner bike 45 minutes - 90 rp,s. Abs 1. Hanging Leg Raise 2. Cable Crunch 3. Ab Wheel Roll-Out August 12, 2026 Chest 1. Empty Bar (45 lbs) x 10 reps (focus on bar path) 2. 85 lbs x 5 reps (smooth, controlled tempo) 3. 115 lbs x 3 reps (fast concentric speed) 4. 130 lbs x 1 rep (feels heavy, primes the nervous system) 5. Kneeling Ab Wheel Roll-Out: 3 sets x 10 reps 6. Swim in bay for 40 minutes for 1.5 miles. 7. Hanging keg raises 4 minutes. LEGS: 1. Squat: 5 sets x 5 reps with 85, 105, 135, 155 and 185 pds. 2.Romanian Deadlift: 4 sets x 10 reps with 135 pds 3.Bulgarian Split Squats 3 sets x 10 reps with 135 pds 4.Seated Leg Curls 5 Sets 12 reps with 75 pds/;.lkjuhytgrewsaq 5.Single Lying Leg Curls 5 sets12 reps with 30 pds. Hanging Leg Raise: 3 sets x 10 reps August 13, 2026 – Chest & Biceps - 1. Bench Press  - 75 pds for 3 sets of 25 reps. 2. Incline Dumbbell Press - 35 pds 3 sets for 15 reps 3. Dumbbell Chest Fly - 20 pd for 3 sets for 12 reps 4. Push-Up - 5 sets of 20 reps 5. Barbell Curl - 3 sets of 12 reps with 55 pds 6. KB curls with 20 pds for 3 sets - 15 reps. 7. Preacher Curl - 3 sets on Hammer Strength machine. 45 pds for 12 reps. 8. Assault bike 60 minutes for 90rpms and 11  miles.

Today was another Trevor workout: https://www.youtube.com/shorts/1rL5OOWFpSU Double kettlebells. 5 Swings 5 Squats 5 Cleans 5 Thrusters. Try and do that without putting the bell down. Rest three minutes between rounds. Go for 6 rounds. I did this with double 16 kg bells. I admit I had to put the bell down once, after the squats, on rounds 4-6. But I did finish all the movements and rounds. This was very difficult and I bet I will feel it tomorrow. Trevor's workouts always bring a little bit extra.

Decided to try to see what I could clean and jerk with KB. KB - 55 pds for 3 sets of 10 reps. Snatches with two 35 pds kb for 3 sets. Total body workout. Could not get courage to go a little higher. Leg raises - 3 sets. of 20 . rope pulls - 5 sets of 25 with 55 pounds.

08/13/2026 AM Hand rehab range of motion exercises. Genioglossus and platysma isometrics. 2 flights of stairs. PM 2 KB 41 lbs. (EMOM Skier Swing x 20) x 6 + 7th Min. Skier Swing x 25 = 145 Reps Total = 11,890 lbs.(2 CB 10 lbs. Side Swing x 20 + 2 KB 41 lbs. with Band 100 lbs. DL x 10 EMOM x 10) = 22,200 lbs. 2 CB 5 lbs. Standing Alternating Chest Press with iso-order hold for non-pressing hand x 30 each in 1 Min. (300 lbs.). High Knee Marches x 41 Each in 1 Min.(2050 lbs.). (Glute Bridge Sprints x 35 EMOM ) x 9 + 10th Min. x 60 = 375 Reps Total = 18,750 lbs. Shoulder Mobility Exercises 1 Min Each: Forward Shoulder Rotations, Backward Shoulder Rotations, Air Guitar (30 Sec. Each Arm), Tea Ceremony Arm Wave. Clamshell x 15 with Band 25 lbs. 5 Sec. Top Hold Each (4500 lbs.). Shallow 45 degree Wall Sit x 2 Min. holding 12 lbs. Med Ball between thighs (7440 lbs.). Single Leg Romanian DL x 15 Each (1500 lbs.). Toe Raise off Step x 15 (1500 lbs.). Terminal Knee Extensions with Band 50 lbs. x 15 3 Sec. Hold for Each Knee (4500 lbs.).Wrist Plank x 30 Sec. (3000 lbs.). Camel with Scapular Squeeze x 30 Sec. (750 lbs.). LIT Recovery Body Flow 4, 5 stretches x 60 Sec. Each, 2350 lbs. Total Weight Lifted, 21 Cal.: supine knee pull, butterfly stretch, seated forward bend, seated spinal twist L, seated spinal twist R. Vibration Plate intensity (10/99) x 9 Min.: Mini and Half Squats Feet Close Together x 2 Min. (4000 lbs.), Feet 5 Inches Apart x 1 Min. (2000 lbs.), Feet 10 Inches Apart x 1 Min. (2000 lbs.); Feet 10 Inches Apart Hip Circles and Side To Side Sway x 2 min. (4000 lbs.); High Lunge Puises R & L x 1.5 Min. Each (6000 lbs.). Another 1 flight. After Supper Powerstick Horizontal x 60 Each (900 lbs.). IGrip Push 60 lbs. x 12 Sec. (720 lbs.). IGrip 38 lbs. x 12 (456 lbs.). Advanced Burn Machine (weighs 12 lbs. + has 12 lbs. resistance to turning): Speed Bag Push and Pull x 40 Sec. Each = 80 Sec. Total (1920 lbs.), Pronation Supination x 75 Sec. (1800 lbs.),

August 7, 2026 – Chest & Biceps - 1. Bench Press  - 75 pds for 3 sets of 25 reps. 2. Incline Dumbbell Press - 35 pds 3 sets for 15 reps 3. Dumbbell Chest Fly - 20 pd for 3 sets for 12 reps 4. Push-Up - 5 sets of 20 reps 5. Barbell Curl - 3 sets of 12 reps with 55 pds 6. KB curls with 20 pds for 3 sets - 15 reps. 7. Preacher Curl - 3 sets on Hammer Strength machine. 45 pds for 12 reps. 8. Assault bike 60 minutes for 90rpms and 11  miles. Ocean swim 3 streets = 1/8 mile in 17 minutes.