FW, Exercise, Diet for 11202024 AM Hand Rehab Postop No Resistance. Genioglossus and Platysma Exercises. Kegel Exercises. Weighted 10 lbs. Dead Hang x 80 Sec., x 40 Sec. Dead Hand x 50 Sec. Ring Pull Up x 4. 9 flights. PM Heavyhands 2 x (DB 5lbs. + Wrist Weight 2.5 lb. = 7.5 lbs.) 0.9 Miles in 30 Min. Wrist Roller Thick 10.9 lbs. x 1 Each , No Rest, RUD Wrist Roller 10.9 lbs. x 1 Each, No Rest, Wrist Roller 10.9 lbs. x 1 Each. 2 Evnik Teen x 3 Min. Round 1 Orthodox Stance Punches 1,2,3,4,5,6 410 Total Punches, 83 Heavy L, 93 Heavy R, Speed 9.32 km/h, Score 6477. Farmers Walk 1 KB 51 lbs. in one hand and 1 KB 45 lbs. in other hand x 1.5 min. each, about 10 Sec. to change hands, 0.14 Miles. Standing Quad Stretch x 30 Sec. Each. Standing Forward Bend x 60 Sec. 11 more flights. Post Supper Black Sea Super Gripper Training, No Rest: 1- 61.2185 lbs. x 20 with 2SH Each 1B- 49.5495 lbs. x 10 with 2SH Each 2- 105.885 lbs. 30SH Each 3- 70.785 lbs. x 50 Each 4- 70.785 lbs. x 50 Each 5- 49.5495 lbs. x 30 Each. Finger Extension Exerciser 6.6 lbs. x 100 35SH Each. Squegg Grip x 50 Each (14 Sec L., 13 Sec. R). Squegg Lumbrical Pinch x 50 Each (13 Sec L., 12 Sec. R). Diet usuall breakfast. Lunch Sirloin steak, baked potato with Smart Balance and sour cream, small salad, coffee with half and half. Snack 1/2 Jo Jo Bar, 1/2 pear, 3 Brazil nuts, 4 dates. Supper small salad , 2 slices Swiss cheese, 100 cal of popcorn, fruit bar, plain unsweetened yogurt, water with lemon.

11212024 FW, Exercise, and Diet AM Hand Rehab Postop No Resistance. Genioglossus and Platysma Exercises. Kegel Exercises. Thick Hammer Grip Dead Hang x 10 Sec. Weighted 20 lbs. Dead Hang x 50 Sec., x 40 Sec. Weighted 10 lbs. Dead Hang x 40 Sec. Weighted 20 lbs. Ring Pull Up Ring Pull Up x 1. Ring Pull Up x 4. 9 flights PM Skier Swing, No Rest, 7 Min. 40 Sec.: 2KB 41 lbs. x 20 + 2 KB 26 lbs. x 100 + 2 KB 22 bs. x 120. KB 45 lbs., 3 Min. 16 Sec., No Rest: Swing x 30, High Pull x 30, DL x 30, Swing x 30 = 120 Reps. Farmers Walk 2 KB 26 lbs. 0.31 Miles in 8 Min. 10 Sec. Standing Quad Stretch x 30 Sec. Each. Standing Forward Bend x 60 Sec. 16 more flights. Post Supper Squegg Grip x 50 Each (14 Sec L., 13 Sec. R). Squegg Lumbrical Pinch x 50 Each (13 Sec L., 12 Sec. R). Squegg L Grip x 95 in 30 Sec. Squegg R grip x 106 in 30 Sec. Finger Extension Exerciser 8.8 lbs. x 100 35SH Each. IGrip Mobile Contraction: Chest Pull 23 lbs. x 20 Sec. + Chest Push 35 lbs. x 20 Sec. Powerstick Forearm Exerciser: Dorsal Flexion / Volar Flexion Stick Vertical x 60 each. Burn Machine 12 lbs. + Green Band 8 lbs.: Push x 35 Sec. + Pull x 35 Sec. Usual breakfast with protein powder. Lunch grilled salmon (1/2) and salad (1/2). Coffe with milk. 1 small slice Italian bread with Smart Balance. Snack 1/2 Jo Jo bar, 1/2 pear, 3 Brazil nuts, 4 dates. Supper grilled salmon (1/2) and salad (1/2), fruit bar, 100 cal popcorn, unsweetened yogurt, water with lemon.

We all need recovery time too.🙂

Thanks for the valuable tips.

Farmer's Walk, Eercise and Diet today. AM Hand Rehab Postop No Resistance. Genioglossus and Platysma Exercises. Kegel Exercises. Dead Hand x 80, 60, 40 Sec. Ring Pull Up x 4. 9 flights. PM 2 Evnik x 3 Min. + 1 Min. Rest + 2 Evnik x 3 Min. Round 1 Orthodox Stance Punches 1,2,3,4,5,6 392 Total Punches, 93 Heavy L, 83 Heavy R, Speed 8.78 km/h, Score 5350 Round 2 Orthodox Stance Punches 1,2,3,4,5,6 399 Total Punches, 83 Heavy L, 64 Heavy R, Speed 9.86 km/h, Score 4910. Wrist Roller 10.9 lbs. x 2 Each , No Rest, RUD Wrist Roller 10.9 lbs. x 1 Each. Wrist Roller Thick 7.4 lbs. x 1 Each. 2 KB 41 lbs. + 2 Black Band 100 lbs. = 280 lbs. DL x 20. Farmer's Walk 2 KB 41 lbs. 0.14 Miles in 4 Min. 10 Sec. Zejax Stretches 30 sec. each: 1- Seated Zejax Behind Heel Glute Stretch each leg 2- Supine Zejax Behind Heel Hamstring Stretch each leg 3- Seated Zejax At Feet Adductor Stretch 4- Zejax Lunge Hip Flexor Stretch each leg 5- Zejax Vertical Inside Foot Side Stretch each side 6- Zejax Cross Arms each side 7- Zejax Behind Butt Shoulder Chest Stretch each arm 8- Wrist Stretch Cobra (no Zejax). 9- Pose Of Child (no Zejax). Seiza x 30 Sec. 13 more flights. Post Supper Squegg Grip x 50 Each (14 Sec L., 14 Sec. R). Squegg Lumbrical Pinch x 50 Each (13 Sec L., 12 Sec. R). Squegg L Grip x 100 in 30 Sec. Squegg R grip x 109 in 30 Sec. Finger Extension Exerciser 8.8 lbs. x 100 35SH Each. IGrip Chest Pull 34 lbs. x 12 Sec. + Chest Push 50 lbs. x 12 Sec. Usual breakfast which now includes protein powder. Lunch chicken, cheese, veggie tortilla soup. Snack 4 dates, 1/2 Jo Jo Chocolate/nuts/berry bar, coffee black, 1/2 pear. Supper grilled salmon, spinach, snowpod peas, 1 small orange, 3 Brazil nuts, fruit bar, 100 cal popcorn, 4 oz. fruit yogurt, water with lemon.

@Henrik Smeby I see some happy times and endings in your near future!!!

@Francisco Rodriguez You're my style - take out or out to restaurant.

@John Rhodes Thank you for your service.🙂

@Francisco Rodriguez I'm heading into total knee replacement on 12/16. Both shoulders bone on bone, Spinal disc problems and cyst pressing on L5 spinal nerve on L with spinolisthesis. Severe arthritis both hands with history of carpal tunnel surgery both wrists. Total L hip replacement. And there's more but you get the idea. I share your pain and your approach to coping. A famous strength coach says that as you get older you have 2 choices: Be in pain and be weak or be in pain and be strong. We are picking the beter of the alternatives.