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)

08/20/2026 AM Hand rehab range of motion exercises. Genioglossus and platysma isometrics. 2 flights of stairs. PM Heavyhands with 2 (6 lbs. db with 3.5 lbs. wrist wts = 9.5 lbs. each hand) x 30 min covering 0.83 miles (18,240 lbs.). Wrist Plank x 30 Sec. (3000 lbs.). CB 25 lbs. Side Swing x 100 in 1 Min. 53 Sec. (2500 lbs.). 2 KB 26 lbs. Farmer's Walk x 0.15 Miles in 5 Min. (16,473 lbs.). Rock Stepper x 346 steps in 5 Min. (8650 lbs.). Eccentric Step Ups 3 Sec. Down from 6 Inch Step x 8 Each (4800 lbs.). Terminal Knee Extensions with Band 50 lbs. x 15 3 Sec. Hold for Each Knee (4500 lbs.). Camel with Scapular Squeeze x 30 Sec. (750 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. Another 1 flight. After Supper Baoding 1 inch diameter solid balls x 25 each in 3 planes for both hands (6 sets for each hand) (89 lbs.). Squegg Grip L 48 lbs. x 6 Sec. (288 lbs.), 61 lbs. x 6 Sec. (366 lbs.) & R 50 lbs. x 6 Sec. (300 lbs.), 52 lbs. x 6 Sec. (312 lbs.). Squegg Lumbrical Pinch L 38 lbs. x 6 Sec. (228 lbs.), 41 lbs. x 6 Sec. (246 lbs.) & R 39 lbs. x 6 Sec. (234 lbs.), 40 lbs. x 6 Sec (240 lbs.). Advanced Burn Machine (weighs 12 lbs. + has 12 lbs. Resistance to turning): Speed Bag Push and Pull x 40 Sec. Each = 80 Sec. Total (1920 lbs.), Supination Pronation Curl x 75 Sec. (1800 Sec.), Asymmetric Steering Wheel x 75 Sec. (1800 lbs.). Zynex NMES to abs x 40 Min. 65 mA up to 97 mA for last 28 Min. Workout Total = 69,086 lbs.