9/29 - I mile swim in pool 77 laps. Took 20 minutes. Legs - extensions 5 sets of 15 reps - 95 pounds - leg press - 5 sets of 12 reps - 175, 185, 195, 200 and 210. I/s squat - 3 sets of 20 reps - 135 pounds. 9/30 - Cardio - Assault 70 minutes 17 miles . Spin class - 45 minutes - listening to Grateful Dead and Pink Floyd. Farmers walk - 75 pounds on each hand - used long bar - walked basketball court. 10/1 - Back - deadlifts - 135, 175, 205 and 225 - reps - 12, 9, 7, 5

09/04/2025 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 12 flights. PM Wall Sit Thigh Parallel With R leg Elevated x 30 Sec. (3750 lbs.). Wall Sit Thigh Parallel With L leg Elevated x 30 Sec. (3750 lbs.). Wall Sit Thigh Parallel x 45 Sec. (4500 lbs.). (L hand Bar + R Hand Towel Hang x 20 Sec. + R hand Bar + L Hand Towel Hang x 20 Sec.) x 3 (12,000 lbs.). 4 Min: (Pull Up x 2 + Push Up x 10) x 4 (5280 lbs.). (Pull Up Top Hold x 15 Sec.) x 2 (4800 lbs.). Feet Together Supported Full Squats (2 sec. down, 1 sec. at bottom, 2 sec. up) x 12 (2400 lbs.). Barbell 41 lbs. OH Press x 30 in 9 Sec. (1230 lbs.), Press Behind Neck x 10 in 14 Sec. (410 lbs.). Olympic Dumbbell 24.6 lbs. Standing Chest Press x 24 in 12 Sec. (590.4 lbs.). Wrist Roller 6 lbs. x 3 Each (1800 lbs.). Wrist Plank x 30 Sec. (3000 lbs.). 2 KB 31 lbs. Skier Swing x 125 in 3 Min. 35 Sec. (7750 lbs.). Evnik Teen x 3 Min.(1560 lbs.): 520 Total Punches, 196 Heavy Punches L, 141 heavy Punches R, Speed 7.08 km/hr., Score 8470. Standing Quad Stretch x 30 Sec. Each. Standing Straddle Forward Bend x 30 Sec. Each. Another 15 flights. After Supper Squegg L & R Grip Isometric 80 - 90% x 15 Sec. Each ] x 4 Each (L 3360 lbs. + R 3480 lbs. = 6840 lbs.). [Squegg L & R Lumbrical Pinch Isometric 70 - 80% x 15 Sec. Each ] x 4 Each (L 1860 lbs. + R 1800 lbs. = 3620 lbs.). Finger Extension Exerciser 11 lbs. x 100 35SH Each (2970 lbs.). Workout total = 66,250.4 lbs. 09/05/2025 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 5 flights. PM 4 Min. 32 Sec., No Rest: 2 KB 22 lbs. Skier Swing x 100 + 1 KB 22 lbs. Side Swing x 100 (6600 lbs.). Wrist Push Up x 6, No Rest, Wrist Plank x 20 Sec. (2600 lbs.). Doorway Pec Stretch Isometric x 30 Sec. (1200 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. IGrip Push 56 lbs. x 12 Sec. (672 lbs.); Pull 33 lbs. x 12 Sec. (396 lbs.). Another 13 flights.

Today's workout was 30 minutes of kettlebell cardio. Pretty sure this is another Lebe Stark workout. 6 exercises - 1 minute each - try for unbroken. 4 rounds total with 1 minute rest between rounds. 1. H2H Swing 2. Press (R) 3. Press (L) 4. Snatch (R) 5. Snatch (L) 6. Goblet Squat I did round 1 with a 20 kg bell but realized that was a bit ambitious, so the next 3 rounds I used a 16 kg bell. Great workout, the heart rate was up the entire time.

9/26 - Abs - Pushup on bb for 5 sets of 20 reps; roll bb for abs for 3 sets of 10 reps. rope crunches with 55 pounds on rack for 3 sets of 2 minutes. back - Bent-over rows - 3 sets of 12 with 85 pounds. Overhead press with Kbs 35 pounds 3 sets of 8 reps. 9/27 - Workout using 55 pounds bb for five sets for five reps - 5 deadlifts, 5 front squats, 5 press behind beck, 5 back squats. Assault bike 45 minutes for 11 niles - hr up to 95. 9/28 - KB curls - 35, 30, 25, 20, 15 and reps > 10, 12, 15, 20, 25. Cable curls - 25 pounds - 5 sets for 15 reps.concentration curls on hammer strength - 5 sets - 15 reps with 30 pounds. 9/29 - chest - hammer strength bench press - 95 pounds - 10 sets for 8 reps; Smyth machine incline bp - sets of five reps with 145 pounds.

I found this website on Instagram. Interesting take on exercises with great discussion. Have a great day.