Keifer

Member
  • Content count

    191
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About Keifer

  • Rank
    Malcontent
  • Birthday December 25

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  • Location
    Florida

Class

  • Class
    warrior

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  1. Keifer

    Keifer's Daily Battles

    Wide Chin Ups 2x5 Dips 2x10 24 kg - 2x5 DB KB Clean/Press 24 kg - 2x5 DB KB Squats 24 kg - 2x5 DB KB Rows Push Ups 2x20,15 Sit Ups 2x25,12
  2. Keifer

    Keifer's Daily Battles

    8/14 45 min jog
  3. Keifer

    Keifer's Daily Battles

    Wide Chin Ups 2x5 Dips 2x10 1 mi walk with my Daughter trying to get her to be more healthy. 28 kg - 2x5 DB KB Clean/Press 28 kg - 2x5 DB KB Squats 28 kg - 2x5 DB KB Rows Push Ups 2x20,15 Sit Ups 2x20,10
  4. 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