Poor sleep due to knee pain AM Hand Rehab Postop No Resistance. Genioglossus and Platysma Exercises. Kegel Exercises. Dead Hang x 90, 40 Sec. Ring Pull Up x 3. Skipped stairs due to knee pain. PM Heavyhands 2 x 5 lbs. 1.21 Miles in 40 Min. Wrist Roller x 3 Each. Black Stirrups Resistance Bands Curl x 20, Reverse Curl x 20, Gooseneck Curl x 20. Standing Quad Stretch x 30 Sec. Each. Standing Forward Bend x 60 Sec. Knee started to feel a bit better so I walked 11 flights, 3 or 4 flights at a time. Post Supper Squegg Grip x 50 Each (14 Sec L., 13 Sec. R). Squegg Lumbrical Pinch x 50 Each (13 Se4 L., 12 Sec. R). Cando Gripper 5 Single X-Heavy Blue with Wrist Flexed x 30 Each Hand. IGrip push x 12 Sec. IGrip Pull x 12 Sec. Finger Extension Exerciser x 100 35SH Each. Burn Machine: Push x 45 Sec. + Pull x 45 Sec. 2 Breakfast protein bars, bowl of mixed fruit, water with lemon, coffee with milk. Lunch 1 cup vegetable, chicken, cheese tortilla soup, 1 slice sourdough with Smart Balance, water with lemon. Snack 1 square dark chocolate and 1/2 pear. Supper grilled salmon, spinach, snpw pod peas, 100 calories of popcorn, 1 fruit bar, 4 oz. Activia fruit yogurt, water with lemon.

I swear, managing to get this video filmed might have been the most remarkable feet of strength and perseverance I've displayed in the 40 years I've been on earth! HAHAHA!!!! Seriously though, sorry it took as long as it did. Life just wasn't cooperating. That said, getting this video to you was my NUMBER ONE non-negotiable task of the day. So, here...we...go!!! Hands Up...KEEP FIGHTING!!!

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.

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.

45# 1/4 mile no fails! Followed by this lower body plus pulling Finisher Routine...