Sept 28, 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. Sept 29, 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 30, 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 1,, 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. October 2, 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. Dumbbell Row: 3 sets x 10 reps with 50 pds kbs. Triceps Pushdown: 3 sets x 10 reps

AM Hand rehab range of motion exercises. Genioglossus and platysma isometrics. 2 flights of stairs. PM Heavyhands 2 (DB 6 lbs. + Wrist Weight 1 lbs. = 7 lbs.) x 0.57 Miles in 30 Min. (13,440 lbs.). Wrist Plank x 30 Sec. (3000 lbs.). 2 KB 22 lbs. Skier Swing x 100 + Clean x 20 in 2 Min. 54 Sec. (5280 lbs.). Eccentric Step Up 4 Inch Bench 3 Sec. to lower x 10 Each (6000 lbs.). Terminal Knee Extensions with Band 20 lbs. x 15 3 Sec. Hold for Each Knee (1800 lbs.). Shoulder Bridge x 1 Min. with Scapular Squeeze (3000 lbs.). Puppy Pose x 45 Sec. (450 lbs.). Threading The Needle x 45 Sec. Each (900 lbs.). Reclining Hand To Toe Hamstring Stretch x 1 Min. Each (600 lbs.). Knee To Chest Pose x 30 Sec. Each (1500 lbs.). Standing Hands Behind Back One Up One Down holding Strap Isometric x 30 Sec. Each (600 lbs.). Standing Against Wall Snow Angels x 30 Sec. (150 lbs.). Ring Dead Hang x 85 Sec. (12,750 lbs.). 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.). (Finger Extension Blue Band (10 lbs.) + Green Band (8 lbs.) x 20 with 3 Sec. Hold On Each Rep) x 2 Each (4320 lbs.). Squegg Grip L 42 lbs. x 30 Reps (1260 lbs.), 46 lbs. x 30 Reps (1380 lbs.) & R 35 lbs. x 30 Reps. (1050 lbs.), 37 lbs. x 30 Reps (1110 lbs.). Squegg Lumbrical Pinch L 311bs. x 30 Reps (930 lbs.), 35 lbs. x 30 Reps (1050 lbs.) & R 31 lbs. x 30 Reps (930 lbs.), 33 lbs. x 30 Reps (990 lbs.). Advanced Burn Machine weighing 12 lbs. + 12 lbs. resistance to handles turning Asymmetric Steering Wheel x 90 Sec. (2160 lbs.). Workout Total = 66,899 lbs.