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07/14/2026 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma exercises. Kegel Exercises. 3 flights. PM (CB 35 lbs. Side Swing x 25 Each in 54 Sec.) x 2 (3500 lbs.). Camel x 30 Sec. (750 lbs.). Another 31 flights. After Supper Baoding 1 inch diameter solid balls x 25 each in 3 planes for both hands (6 sets for each hand) (89 lbs.). (Finger Extension Blue Band (10 lbs.) x 30 with 3 Sec. Hold On Each Rep) x 2 Each (3600 lbs.). Squegg Grip L 55 lbs. x 6 Sec. (330 lbs.), 58 lbs. x 6 Sec. (348 lbs.) & R 49 lbs. x 6 Sec. (294 lbs.), 50 lbs. x 6 Sec. (300 lbs.). Squegg Lumbrical Pinch L 39 lbs. x 6 Sec. (234 lbs.), 40 lbs. x 6 Sec. (240 lbs.) & R 38 lbs. x 6 Sec. (228 lbs.), 38 lbs. x 6 Sec (228 lbs.). Advanced Burn Machine (weighs 12 lbs. + has 12 lbs. resistance to turning): Supination Curl To Pronation OH Press x 70 Sec. (1680 lbs.). Workout Total = 11,821 lbs.

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.

July 9, 2026 Pec-Dec - 5 x 10-12 reps / use 85 pds sets / 4 second negatives Incline Smith Machine Press 4 x 10, 8, 7, 6-reps / 115, 120, 135, 145/ Decline Machine Press 4 x 12 reps / 45-60 seconds rest between sets use 115 pds Dips 4 x 10-12 reps Cable Crossover 5 Sets" x 10-12 reps 25 pds on each side. Swim ¼ mile in ocean. Tough - very bad rip currents coming back. Actually helped but I had to swim further past my street. July 10, 2026 Bench Press: 5 sets x 5 reps with 135 pds Pull-Up/Lat Pulldown: 4 sets x 10 reps Incline Dumbbell Press: 3 sets x 10 reps with 45 pds Barbell Row: 4 sets x 10 reps with 70, 75 and 80 pds July 11, 2026 Arms and Back Triceps Pushdown: 3 sets x 10 reps with 40, 50 and 60 pds Barbell Curl: 3 sets x 10 reps with 40, 45 and 50 pds Deadlift - 3 sets 135 for 5 reps Pull-Up - 5 sets for 12 reps - minus 40 pds Barbell Row - 85 pds - 3 sets of 12 reps Kettlebell Row - 45 pds - 12 reps - 3 sets. Hanging Leg Raise: 3 sets x 10 reps Assault Bike 45 minutes at 95rpms. 50ft (15m) Dual KB Farmers Lunges - 45 pds. 15 Banded Triceps Extensions with 25 pd band - 3 sets. Dips - 10 sets - 12 reps.