09/23 and 09/24/2025 Personal Best For Evnik Resistyance Shadowboxing - Tracker shows 579 Total Punches of which 374 were Heavy Punches all done in one 3 Min. Round!

09/23/2025

AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 12 flights.

PM 12 Min., No Rest: 2 KB 22 lbs. 2 Hands FW x 4 Min. + L Rack & R FW x 2 Min. + R Rack & L FW x 2 Min. + 2 Hands FW x 4 Min. for 0.7 Miles Total (65,049 lbs.). Barbell 45 lbs. OH Press x 20 in 15 Sec. (900 lbs.). Barbell 45 lbs. OH Press x 12 in 8 Sec. (540 lbs.). Barbell 45 lbs. OH Press Hold x 10 Sec. (450 lbs.). Wrist Plank x 30 Sec.(3000 lbs.). Doorway Pec Stretch Isometric x 40 Sec. (1600 lbs.). 2 Evnik x 3 Min. (2895 lbs.): Round 1 Orthodox Stance Punches 1,2,3,4,5,6 579 Total Punches, 207 Heavy, 167 Heavy R, speed 7.19 km/h, Score 10250. Easy Flexibility Beginner Hamstring Program x 25 Min.: Mobility and Basic Conditioning included joint rotations for wrists, elbows, shoulders, neck, hips, knees, ankles; standing knee raises, butt kicks, bodyweight sumo deadlift, bodyweight straight legged deadlift; seated legs straight to table, seated knees bent hold; supine Zaichik knee to chest stretch R & L, seated Zaichik figure 4 single leg straightening R & L, supine Zaichik single leg raise R & L, supine knee to chest hold R & L, seated external thigh rotation hold R & L, seated figure 4 with straight leg heel raise hold R & L, seated knee hug hold (4000 lbs.). Another 17 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 = 91,864 lbs.

09/24/2025

AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 8 flights.

AM Supported Full Squats (2 sec. down, 1 sec. at bottom, 2 sec. up) x 12 (2400 lbs.). Wrist Plank x 30 Sec. (3000 lbs.). 8 Min. 53 Sec. No Rest: 2 KB 26 lbs. Skier Swing x 150 (7800 lbs.) + 2 KB 22 lbs. Skier Swing x 150 (6600 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. Doorway Pec Stretch Isometric x 40 Sec. (1600 lbs.). Another 14 flights.

After Supper IGrip Push 54 lbs. x 12 Sec. (648 lbs.); Pull 36 lbs. x 12 Sec. (432 lbs.). Blue Powerstick Forearm Exerciser: Dorsal Flexion / Volar Flexion Stick Horizontal x 60 each (900 lbs.). Burn Machine x 48 Sec. Each (1152 lbs.). Workout Total = 26,882 lbs.

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