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.

12/23/2025 - 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.

12/21 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.

Workouts. I missed a day on 12/14/2025. Shoveling snow is too much for me. Elbows hurt. Need to go West! 12/16/2025 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. 12/17/2025 Legs and back. 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. 12/18/2025 Chest – 1) Incline BP on Smyth machine – 5 sets of 8 reps – 115, 115, 125, 135,and last set with 105 for 15 reps. 2. KB flyes – 5 sets – 15 reps – 23 pounds. 3. KBs flat bp– 30, 35, 40 and 45 pounds for 6 reps. 1. Pec Dec for 10 sets with 75 for 15 reps. Great pump. 4. Spinner bike – 70 minutes – 90 bpm. 5. Assault bike– 30 minutes – 95 bpm.