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About Keifer

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  • Birthday December 25


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  1. Keifer

    Keifer's Daily Battles

    Yea I live down in florida and in the Air Guard so helping out with getting people out in the area that got hit.
  2. Keifer

    Keifer's Daily Battles

    Travel workout on hurricane duty Push Ups 4x20,15,10,5 Squats 4x20,20,10,5 Sit Ups 4x20,15,10,5 Stretching
  3. Keifer

    Keifer's Daily Battles

    Wide Chin Ups 3x5 Dips 3x10 Pull Ups 3x5,5,3 Push Ups 3x20,20,15 Sit Ups 2x20,15,10
  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