Oct 12, 2026 Bench press - guillotine version - old school - 85 pds. (bring bar to throat). 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 lbs on each side. Walk 1.5 miles on beach. Oct 13, 2026 Incline 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 October 14, 2026 Arms Triceps Pushdown: 3 sets x 10 reps with 40, 50 and 60 pds Dips - 6 sets of 20 reps. Dropped sets 6 sets of starting weight -25 DB curls 10 , 20 pds -15 reps, 17.5 pds - 22 reps, 15 pds -25 reps. Barbell Curl: 3 sets x 10 reps with 40, 45 and 50 pds. BB Curls - Progressives - 12 reps w 25, 24 reps with 17.5, 36 reps with 10 lbs. 45 Olympic bar curls 3 sests of 8 reps. Cable curls - 4 sets of 12 reps with 55, 45, 40 and 35 lbs. October 15, 2026 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. 15 Banded Triceps Extensions with 25 pd band - 3 sets. October 16, 2026 Walked two miles on beach and swam for 1/4 mile in calm ocean. Water was 70 degrees. October 18, 2026 LEGS: Squat: 5 sets x 5 reps with 85, 105, 135, 155 and 185 pds. Romanian Deadlift: 4 sets x 10 reps with 135 pds Leg Extensions or Bulgarian Split Squats: 3 sets x 10 reps Hanging Leg Raise: 3 sets x 10 reps Assault Bike 45 minutes at 95rpms. Overhead Press: 5 sets x 5 reps with 75 pds Pull-Up/Lat Pulldown: 4 sets x 10 reps with 75, 85, 95 pds and 105 pds. Triceps: Close-Grip Bench Press 3 sets x 10 reps with 55 pds.

4/30/2026 1. Deadlifts145,and last set with 105 for 25 reps. 2. Lat pulldowns – 5 sets – 15 reps – 20 pounds. 3. Pullups - 7 sets for 10 reps.[1] 4. KBs flat bp– 30, 35, 40 and 45 pounds for 6 reps. 5. Spinner bike – 60 minutes – 90 bpm. 6. Assault bike– 40 minutes – 95 bpm [1]

October 11, 2026– Back & Triceps 1. Deadlift - 3 sets of 5 with 135, 185 and 205 pounds. 3 sets of ten reps 2. Pull-Up 3. Barbell Row 3 sets - 8 reps - 55, 75 85 4. Seated Row- 3 sets of 12 reps - 75, 95, 115 5. Dumbbell Row 3 sets of 8 reps 55 pounds 6. Dumbbell Shrug - 5 sets with 45 pounds 7. Back Extension 5 reps of 25 reps pin set at 75 8. Close-Grip Bench Press 3 sets - 65, 75 and 85 10 reps. 9. Barbell Standing Triceps Extension Triceps Pushdown

Oct 7, 2026 Bench press - guillotine version - old school - 85 pds. (bring bar to throat). 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 lbs on each side. Walk 1.5 miles on beach. Oct 8, 2026 Incline 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 October 9, 2026 Arms Triceps Pushdown: 3 sets x 10 reps with 40, 50 and 60 pds Dips - 6 sets of 20 reps. Dropped sets 6 sets of starting weight -25 DB curls 10 , 20 pds -15 reps, 17.5 pds - 22 reps, 15 pds -25 reps. Barbell Curl: 3 sets x 10 reps with 40, 45 and 50 pds. BB Curls - Progressives - 12 reps w 25, 24 reps with 17.5, 36 reps with 10 lbs. 45 Olympic bar curls 3 sests of 8 reps. Cable curls - 4 sets of 12 reps with 55, 45, 40 and 35 lbs. October 10, 2026 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. Assault Bike 45 minutes at 95rpms. 15 Banded Triceps Extensions with 25 pd band - 3 sets.

Discharged home in afternoon. Gained weight from 147.5 lbs. AM of surgery to 161.5 lbs. tonight with newly formed huge love handles. Got lots of iv fluid at hospital. Overall doing well. Incentive Spirometer with controlled breath to 2000 ml, with rapid breath to 4000 ml.