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About Keifer

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  • Birthday December 25


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  1. Keifer

    Keifer's Daily Battles

    Changing things up my shoulder still aggravated. I have had also to many breaks this year in workouts trying to get back into it. Why does laziness feel so good! lol 20 kg DB KB Clean 2x5 20 kg DB KB Squats 2x5 20 kg DB KB Rows 2x5 Wide Chin Ups 2x5,3 Close hand Push Ups 2x10 (Slow and concentrating on negative.) Pull Ups 2x5 Sit Ups 2x10
  2. Keifer

    Keifer's Daily Battles

    Hello All! Start writing down my workouts to help pressure myself into being more dedicated. I will work on posting my daily workouts to keep track of them. I took about 3 weeks off, working back in slowly. My current workouts are the following. Strength/Endurance Dips/Pull Ups 3x5/1 (Had some bursitis in my right elbow due to pull ups, working back in slowly) Kettlebell Ladder 3 rungs (Increase reps each set) Double KB Clean/Squat/Press (53 lb/24 kg) Double KB Rows (53 lb/24 kg) Double KB Single leg Dead Lifts (53 lb/24 kg) Push Ups 2x12,10 Sit Ups 2x12,10 Single Leg Calf Raises 2x10 (35 lb) Timed Hang 2x30 sec (Grip Endurance/Lat Strength) - Been working on pulling slightly at the bottom of the hang to build strength in my Lats. Stretching Cardio Endurance 5 min Walk (Warm Up) 30 min Jog (5 mph/6% incline) 5 min walk (Cool Down) Stretching