August 30, 2026 Bench press - incline on Smyth Machine 85 pds, 115, 125, 135, 145. 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. August 31, 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 September 1, 2026 Arms Triceps Pushdown: 3 sets x 10 reps with 40, 50 and 60 pds Dips - 6 sets of 20 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. September 2, 2026 Back 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. 50ft (15m) Dual KB Farmers Lunges - 45 pds. 15 Banded Triceps Extensions with 25 pd band - 3 sets. 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.

Seated Dumbbell Side Raise: 4 sets | 12-15 reps Last set is a single drop set Dumbbell Shoulder Press: 4 sets | 10,8,6,8 reps Standing Military Press: 4 sets | 10-12 reps Single Arm Cable Side Raise 3 sets | 10-12 reps Superset Dumbbell Upright Row: 4 sets | 10-12 reps alternate w Rope Face Pulls: 4 sets | 10-12 reps Dumbbell Shrug: 4 sets of 12 reps with 30 pds. Arms Spider curls with 55 pds on Smyth machine - 10 sets. Triceps pushdown - cable - 10 sets 45 pds.

August 27, 2026 Chest - Went easy. 1. Empty Bar (45 lbs) x 10 reps (focus on bar path) 2. 85 lbs x 5 reps (smooth, controlled tempo) 3. 115 lbs x 3 reps (fast concentric speed) 4. 130 lbs x 1 rep (feels heavy, primes the nervous system) 5. Kneeling Ab Wheel Roll-Out: 3 sets x 10 reps 6. Swim in bay for 40 minutes for 1.5 miles. 7. Hanging keg raises 4 mimutes. August 28, 2026 LEGS: 1. Squat: 5 sets x 5 reps with 85, 105, 135, 155 and 185 pds. 2.Romanian Deadlift: 4 sets x 10 reps with 135 pds 3.Bulgarian Split Squats 3 sets x 10 reps with 135 pds 4.Seated Leg Curls 5 Sets 12 reps with 75 pds/; 5.Single Lying Leg Curls 5 sets 12 reps with 30 pds. Hanging Leg Raise: 3 sets x 10 reps Assault Bike 45 minutes at 95rpms. 50ft (15m) Dual KB Farmers Lunges - 35 pds. 15 Banded Tricep Extensions with 25 pd band - 3 sets. Dips - 10 sets - 12 reps. August 29, 2026 – Chest & Biceps - 1. Bench Press  - 75 pds for 3 sets of 25 reps. 2. Incline Dumbbell Press - 35 pds 3 sets for 15 reps 3. Dumbbell Chest Fly - 20 pd for 3 sets for 12 rep Arms 1. Barbell Curl - 3 sets of 12 reps with 55 pds 2. KB curls with 20 pds for 3 sets - 15 reps. 3. Preacher Curl - 3 sets on Hammer Strength machine. 45 pds for 12 rep Abs 1. Hanging Leg Raise 2. Cable Crunch with rope 3. Incline situps - 3 sets of 15

August 15, 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. August 16, 2026 - Too busy at work. Tired. 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 August 17, 2026 Arms Triceps Pushdown: 3 sets x 10 reps with 40, 50 and 60 pds Dips - 6 sets of 20 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. August 18, 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. 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. August 19, 2026 LEGS: Squat and Back: 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. August 20, 2026 Chest 1. Empty Bar (45 lbs) x 10 reps (focus on bar path) 2. 85 lbs x 5 reps (smooth, controlled tempo)

August 24, 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. August 25, 2026 Arms Triceps Pushdown: 3 sets x 10 reps with 40, 50 and 60 pds Dips - 6 sets of 20 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. Kettlebell Row - 45 pds - 12 reps - 3 sets. Assault Bike 45 minutes at 95rpms. 50ft (15m) Dual KB Farmers Lunges - 45 pds. 15 Banded Triceps Extensions with 25 pd band - 3 sets.