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.

12/28/2025 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 4 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 (48 Reps = 4800 lbs.), Revolving Table (40 Reps = 4000 lbs.), Scorpion Crucifix (56 Reps = 1400 lbs.), Bear Squat (48 Reps = 4800 lbs.), Rocca Forearm (35 Full Reps = 3500 lbs.), Bridge Clap x 75 (3750 lbs.). 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 21 flights. After Supper Baoding 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 60 lbs. x 12 Sec. (720 lbs.) Pull 40 lbs. x 12 Sec. (480 lbs.). Burn Machine x 50 Sec. Each Direction (1200 lbs.). Workout Total = 41,539 lbs.

12/21 Legs: 1. Leg press: 10 reps – 4 sets with 205, little rest – about a minute 2. Lat pulldowns 10 reps, 4 sets with 65 pounds one minute rest 3. KB bent over rows: 10 reps for four sets with 40 pounds. 4. Kettlebell swing 10 reps with 20 pounds. Four sets 5. Military Overhead press – 3 sets of 12 reps – 105. 12/22 Chest: chest and back workout: 1. Incline hammer strength presses: 10 reps, 3 sets 30 pounds 2. Seated cable rows: 10 reps: 3 sets 90 pounds 3. Cable flyes: 10 reps, 3 sets 20 pounds 4. Lat pulldowns: 10 reps, 5 sets 105 pounds 12/23 Assault bike - 45 minutes 95 bpm. Spinner - 50 minutes 100 bpm. 200ft Unbroken Farmers Carry 5 times with 50 pounds Kbs. Weighted 15 pounds Forearm Plank - 2 minutes

12/17/2025 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 6 flights PM Heavyhands 2 x 3 lbs. x 0.54 lbs. in 20 Min. (3840 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. Another 19 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 60 lbs. x 12 Sec. (660 lbs.) Pull 40 lbs. x 12 Sec. (480 lbs.). Burn Machine x 50 Sec. Each Direction (1200 lbs.). Workout Total = 9,519 lbs.