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.

https://manage.kmail-lists.com/subscriptions/web-view?a=R8xQKv&c=01FD85QFG8FMHYQQSKFT6ABRV4&k=681aacc028a07b18e604457a8bc138ac&m=01KCVKPEK20FQ09Y9V9GT472J7&r=01KD0XPA79FJ6YE93353VY97X9 I found this article in The Abstract Magazine on ways to promote longevity. December ‌2025‌ For the past decade, longevity science has moved from bold hypotheses to concrete human evidence. The Abstract is where we track that shift—documenting the studies that changed how we think about aging. To celebrate Elysium’s 10-year anniversary, we’ve selected 10 studies from the past decade that defined mechanisms, tested interventions, and reframed aging as something measurable, targetable, and increasingly actionable—one paper at a time.

For years, I was that classic gym rat. Heavy barbell sessions, long hours in the weight room, chasing numbers on the bar. If it didn’t hurt, I thought it didn’t count. But then suddenly everything changed… I got married. My wife got pregnant. And suddenly, spending 90 minutes in the gym every day just wasn’t an option. Honestly? I didn’t want to be the guy The one who sacrifices time with his family just to look good at the beach. That’s when I realized something had to change. I needed a way to train that built real-world strength, kept me lean and powerful, and fit inside a strict time budget… Without wrecking my joints or leaving me too damn drained to play with my kids. So I went back to the drawing board. I asked myself the hard question: what’s the shortest, most efficient way to train… …that still builds muscle, burns fat, and keeps me strong enough for real-life tasks and being a superhero for my kids? And what I discovered changed everything. Short, brutal-in-the-best-way workouts that hit everything at once: strength, conditioning, and fat loss… And it doesn’t require hours in the gym or a stack of supplements. Since then, it’s helped thousands of busy men in their 40s, 50s, and beyond get stronger, leaner, and more athletic While still showing up fully as husbands, dads, and leaders. Now here’s the deal… 99% of men over 40 still have no idea why this works so fast. But once you understand the principle behind it, you’ll never train the same way again. Curious to see what I discovered? Discover the 10-minute training method that works with your hormones Because once you understand it… You’ll realize you’ve been training against your biology this whole time. – MANdler out. P.S. — This isn’t just about the workouts, man. It’s about who you become because of them. When you get your energy and strength back… When you feel capable again… confident in your body, steady in your head…

12/16/2025 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 6 flights. PM TactFit Commando Recruit Level 1: I- Mobility Warm Up x 1 Min. Each - Elbow Rotations both directions, Shoulder Rotations Forward, Gunslinger, Inside Hip Rotations, Outside Knee Circles, Spinal Rotations both directions II- Mission Exercises 20 Sec. exertion/ 10 Sec. rest x 8 for each exercise with 1 Min. rest between exercises - Front Lunge Step Alternating R & L (50 Reps = 5000 lbs.), Plank Push Knee (44 Reps = 2200 lbs.), Sit Thru Knee Alternating R & L (58 Reps = 2900 lbs.), Basic Pushup (35 Reps = 3500 lbs.), Spinal Rock Basic, (52 Reps -1300 lbs.), Tripod Overhead (32 Reps = 3200 lbs.) III- Yoga Cool Down x 1 Min. Each - Drill Bit Cobra (3000 lbs.), Downward Dog (6000 lbs.), Shoulder Bridge (3000 lbs.), Forearm Frogger (1500 lbs.), Pigeon both sides (1500 lbs.), Standing Side Bend (1500 lbs.). Another 15 flights. After Supper Baoding 1 Inch Diameter Solid Balls x 25 in 3 Planes in both directions for Both Hands (89 lbs.). Squegg Grip L 48 lbs. x 30 (1440 lbs.), 46 lbs. x 30 (1380 lbs.) & R 44 lbs. x 30 (1320 lbs.), 44 lbs. x 30 (1320 lbs.). Squegg Lumbrical Pinch L 35 lbs. x 30 (1050 lbs.), 35 lbs. x 30 (1050 lbs.) & R 31 lbs. x 30 (930 lbs.), 35 lbs. x 30 (930 bs.). Finger Extension Exerciser 14 lbs. x 100 35SH Each (3780 lbs.). Workout Total = 47,889 lbs.