I am currently in severe pain in my L knee which is scheduled for total replacement on December 16, 2024. I think I pushed too hard on the step ups to RL. I think I will play it safe from now till I recover from surgery and restrict myself to Heavyhands and Evnik for now. AM Hand Rehab Postop No Resistance. Genioglossus and Platysma Exercises. Kegel Exercises. Weighted 10 lbs. Dead Hang x 70 Sec., x 40 Sec. Dead Hang x 40 Sec. Ring Pull Up x 3. 8 flights. PM Jo Stick with 3.6 lbs. (5.8 lbs. Total) Thumb Up Finger Walk 41 inches x 1 Each. Cane (0.8 lbs.) + 1.2 lbs. = 2 lbs. Thumb Up Finger Walk x 1 Each. (KB Goblet Clean and Squat x 8 + KB Swing x 22) x 3 ; (KB Offset Contralateral Rack Step Up 14 Inches to Reverse Lunge x 5 Each + KB DL x 22). Wrist Roller Thick x 3 Each. 2 Evnik x 3 Min. Round 1 Orthodox Stance Punches 1,2,3,4,5,6 405 Total Punches, 102 Heavy L, 84 Heavy R, Speed 8.93 km/h, Score 6150. Farmer's Walk 2 (KB 31 lbs. + DB 5 lbs. = 36 lbs. in each hand) 0.17 Miles in 3.5 Min., 30 Sec. Rest, Farmer's Walk 2 KB 31 lbs. 0.17 Miles in 3.5 Min.. Black Stirrups Resistance Bands Reverse Curl x 10, Gooseneck Curl x 10, Curl x 10, 1 Arm HC x 5 Each all done with no rest. Standing Quad Stretch x 30 Sec. Each. Standing Forward Bend x 60 Sec. Another 20 flights interspersed 1 to 4 flights at a time during workout. Post Supper Black Sea Super Gripper Training: 1- x 18 with 2SH Each 2- 30SH Each 3- x 50 Each (4- x 50 Each 5- x 28 Each. Squegg Grip x 50 Each (14 Sec L., 14 Sec. R). Squegg Lumbrical Pinch x 50 Each (13 Sec L., 13 Sec. R). Finger Extension Exerciser x 100 35SH Each. IGrip Mobile Contraction: Chest Pull x 20 Sec. + Chest Push x 20 Sec. Usual breakfast. Vegetable Soup for lunch with 1 small slice of Italian bread with Smart Balance and coffee with milk. Snack coffee with milk, 1 square dark chocolat, 1/2 pear. Supper 4 oz. Chicken Parm with small amt. of Rigatoni, small salad, 1 fruit bar, 4 oz. fruit yogurt, 100 cal of plain popcorn.

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To all the warriors here Thank You for being part of the thin line stretching from Lexington and Concord through Today, who whether in peace or war answered "Send Me!" When asked " Whom shall we send?" So my Veterans day challenge is 11 sets of 11 kettlebell swings and 11 sets of 100ft farmers walk.

This pic is a pretty good representation of how things went inside the Marchman household today. After a LONG week, we all just hit a wall and had a lazy football and movie Saturday. I’m about to hit a late afternoon “push-pull-hinge” workout, but other than that, body just felt like it needed some r&r…Sometimes THAT is the best progress you can make. What did you get into today?

Been one HELL of a day.... Kids were difficult to get out the door for school...Camera man had a family emergency (which prevented me being able to get to the Windmill tutorial)...wife didn't get off work til late...and to cap it all off, the kids all of a sudden decided they didn't like pot roast (something they usually LOVE)... It was just one of those days... BUT, in the midst of those giant shit storm days like this where it seems like the cosmos won't let you accomplish a single thing, you MUST show some grit and knock out at the VERY LEAST your daily non-neogtiables (the tasks you identify as the ones you WILL NOT go to bed without accomplishing). Devote yourself to doing this, and even on your shittiest days, you'll be investing that "1% increase" that is required to get you to where you wanna be... With that, I want you to do me and you a favor by letting me know YOUR non-negotiables in the discussion below... P.S. As much as I didn't feel like it, I ended the day on a positive. I dragged my sorry ass to the gym and FORCED myself to put in at least a quick 15 minute banger (check it out tomorrow on YouTube)...