Doing a new using these exercises: - Incline KB Bench Press - 3 sets of 12 with 45 pounds - Incline Dumbbell Fly - 3 sets of 12 with 20 pounds - Incline Squeeze Press - Standing Upward Fly with cables - 15 pounds - rack set at m - Decline Push-up using Smyth machine for 15 reps for 5 sets and lowering bar until parallel - Dumbbell Pullover - 30 pound kb 3 sets as many reps.

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.

https://strengthlevel.com/strength-standards/bench-press I found this article a good review for where I was by age, weight and strength.

https://www.academia.edu/27459602/ANABOLICS_10ed_byLlewellyn?email_work_card=thumbnail This is an interesting paper on the direct and indirect Anabolic Effects Although testosterone has been isolated, synthesized, and actively experimented with for many decades now, there is still some debate today as to exactly how steroids affect muscle mass. The link is above. Happy New year to al the Warriors.

12/23/2025 - PM Biceps Incline Dumbbell Curl - 3 sets of 15 reps with 25 pounds, 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. 12/24/2025 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. 12/25/2025 1. Spinner bike – 35 minutes – 90 bpm. 2. Assault bike– 40 minutes – 95 bpm. 12/26/2025 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. 12/27/2025 1. Outdoor walk for 45 minutes 3.4 miles – bpm 90. 2. Triceps – Cable pushdowns – 3 sets of 15 reps -40 pounds. 3. DB extensions – 3 sets of 15 reps – 20 pounds Abs – 1. 3 sets rope times. Crunches with 60 pounds.