07/13/2026 Ring Pull Ups With Mid Hold & Dead Hang + 2 KB Skier Swings & 1 KB 2 Hand Swing + 2 KB With Bands DLs + Vibration Plate

07/13/2026

AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 3 flights.

PM Ring Pull Up x 6 with 3 Sec. Top Hold Each & Mid Hold x 10n Sec. & Dead Hang x 10 Sec. (5890 lbs.).

2 KB 31 lbs. Skier Swing x 100, No Rest, + KB 31 lbs. 2 Hand Swing x 100 in 5 Min. 34 Sec. (9300 lbs.). 2 KB 31 lbs. + 2 Black Bands 100 lbs. +1 Green Band 50 lbs. Each = 312 lbs. DL x 40 in 39 Sec. (12,480 lbs.). Vibration Plate intensity (8/99) x 7 Min.: Feet 10 Inches Apart Knees Bent Hinge Forward At Hips x 1.5 Min. (3000 lbs.), Feet 5 Inches Apart Hip Rotations x 1.5 Min. (3000 lbs.), High Lunge Pulses R & L x 45 Sec. Each (4500 lbs.), Plank with Hands On Plate x 1.5 Min (6000 lbs.), Kneeling Wrist Press x 1.5 Min. (1000 lbs.). Another 20 flights.

After Supper Powerstick Horizontal x 60 Each (900 lbs.). IGrip Push 59 lbs. x 12 Sec. (708 lbs.). IGrip Pull 36 lbs. x 12 Sec. (432 lbs.). Advanced Burn Machine (weighs 12 lbs. + has 12 lbs. resistance to turning): Rotation Push x 35 Sec. and Rotation Pull x 35 Sec. (1680 lbs.), Supination Pronation Curl x 70 Sec. (1680 lbs.), Horizontal Rotation Arm Cross x 70 Sec. (1680 lbs.).

Workout Total = 52,034 lbs.

2 comments

07/13/2026 Ring Pull Ups With Mid Hold & Dead Hang + 2 KB Skier Swings & 1 KB 2 Hand Swing + 2 KB With Bands DLs + Vibration Plate