Sep 11, 2018 AM 2.5 mile road run Went to TRT doc today. Bumped up my script level and also started me on Sermorelin. Should be interesting. Clean bill of health from him. PM Spider Curl -SS- Incline Lying DB Tri Ext 15 x 20; 15 x 20 20 x 20; 20 x 20 25 x 20; 25 x 20 30 x 20; 30 x 20 30 x 20; 30 x 20 30 x 20; 30 x 20 Kai DB Curl -SS- VBar Cable Tri Ext 25 x 15; 200 x 20 25 x 15; 200 x 20 25 x 15; 200 x 20 25 x 15; 200 x 20 EZ Bar Drag Curl/ Cable Rope Hammer Curl/ UH Tri Ext 70 x 10; 100 x 20; 60 x 15/arm 70 x 10; 100 x 20; 60 x 15/arm 70 x 10; 100 x 20; 60 x 15/arm Cable Front Double Bi -SS- Cable Rope OH Tri Ext 60 x 10; 80 x 15 50 x 12; 80 x 15 50 x 10 -drop- 40 x 10 -drop- 30 x 10; 80 x 15 Done

Sep 12, 2018 AM 35 min free swim; still can't articulate for crawl stroke. Side-stroke and Back-stroke. PT appt to work on shoulders PM DB Lat Raise/ DB UH Front Raise/ Band Stretch 15 x 20; 15 x 20; stretch x 10 20 x 20; 20 x 20; stretch x 10 20 x 20; 20 x 20; stretch x 10 20 x 20; 20 x 20; stretch x 10 DB OH Press -SS- Rear Cable Single Arm Delt Fly 50 x 15; 20 x 20/arm 100 x 15; 20 x 20/arm 100 x 15; 20 x 20/arm 100 x 13; 20 x 20/arm EZ Bar Upright Row -SS- Pincher Grip Plate Lat Raise 110 x 10; 10 plate x 20 110 x 10; 10 plate x 20 110 x 10; 10 plate x 20 Done

Sep 13, 2018 Oh shit; did I type 100's?! I meant to type 10.0....my bad. ;-). Thanks for stopping in brother.

Sep 13, 2018 Gym Squat/ Leg Press/ Stiff Leg Calf 135 x 10; 1pps x 30; 1pps x 30 225 x 10; 2pps x 30; 2pps x 30 315 x 10; 3pps x 30; 3pps x 30 405 x 6; 4pps x 30; 4pps x 30 405 x 6; 4pps x 30; 4pps x 30 405 x 6; 4pps x 30; 4pps x 30 Seated Leg Curl/ Seated Leg Ext/ Seated Calf 200 x 20; 200 x 20; 135 x 20 200 x 20; 200 x 20; 135 x 20 200 x 20; 200 x 20; 135 x 20 Done PM Sweat Sesh Water Rower: 30:00, 6,755m .....burner

Sep 14, 2018 AM 3.6 mile road run...crazy humid. Did ropes course with son today...sweating balls all day. PM Incline Bench -SS- KB Incline Fly 135 x 15; 15 x 12 225 x 10; 20 x 12 315 x 4; 25 x 12 315 x 4; 25 x 12 315 x 3 -drop- 225 x 6 -drop- 135 x 10; 25 x 12 Precor Plate Loaded Incline (wide, mid, close)/ Decline Cable Fly/ Plate Sit-up 45/side x 15,15,15; 60 x 20; 45 x 15 45/side x 20,20,20; 60 x 25; 45 x 15 45/side x 20,20,20; 60 x 25; 45 x 15 45/side x 20,20,20; 60 x 25; 45 x 15 Spent.

Sep 15, 2018 No Cardio this morning; let wife sleep in and I chased kids. AM Gym Pendlay's/ Deads/ Pull-ups 135 x 10; 135 x 10; OH x 10 225 x 8; 225 x 8; OH x 10 315 x 6; 315 x 6; OH x 10 315 x 6; 315 x 6; OH x 10 315 x 6; 315 x 6; OH x 10 Wide Grip Cable Row/ Pull-ups/ 4ct Flutter Kicks 60 x 20; UH x 10; 4ct x 25 100 x 20; UH x 10; 4ct x 25 140 x 20; UH x 10; 4ct x 25 190 x 20; UH x 10; 4ct x 25 Bleh. May hit cardio later.....TBD.