Keifer

3/13 15 min walk 20 min jog 15 min walk

Light stretching/warm up 28 kg DB KB Clean and Press 2x5 28 kg DB KB Squats 2x5 28 kg DB KB Roman Deadlifts 2x5 28 kg DB KB Rows 2x5 28 kg DB KB Floor Press 2x15,12 AB Wheel 2x15 35 lb Single Cafe Raise 2x8 32 kg KB Swings 2x5 Heavy stretching

25 min walk 30 min jog 20 min walk

Light stretching/warm up 28 kg DB KB Clean and Press 2x5 28 kg DB KB Squats 2x5 28 kg DB KB Roman Deadlifts 2x5 28 kg DB KB Rows 2x5 28 kg DB KB Floor Press 2x10 Heavy stretching It has been a long week. All I had in my life tonight! 😂

15 min walk 15 min jog 20 min walk

Light stretching/warm up 28 kg DB KB Clean and Press 2x5 28 kg DB KB Squats 2x5 28 kg DB KB Roman Deadlifts 2x5 28 kg DB KB Rows 2x5 28 kg DB KB Floor Press 2x15,10 AB Wheel 2x13 35 lb Single Cafe Raise 2x8 Heavy stretching

3/3 Had my AF PT test! I didn't pass it well but I passed. Lol Next year I will prepare better, this year I really didn't. 1.5 mile run: 15:10 Push Ups: 36 Plank: 3:10 min 3/4 30 min walk

25 min walk 30 min jog 20 min walk

2/22 15 min walk 20 min jog 15 min walk

Light stretching/warm up 28 kg DB KB Clean and Press 2x5 28 kg DB KB Squats 2x5 28 kg DB KB Roman Deadlifts 2x5 28 kg DB KB Rows 2x5 28 kg DB KB Floor Press 2x12 AB Wheel 2x13 35 lb Single Cafe Raise 2x8 Heavy stretching

2/18 25 min walk 45 min jog 25 min walk 2/19 60 min walk

Flu knocked me on my butt! Ok now to get back into it. Light stretching 28 kg DB KB Clean and Press 2x5 28 kg DB KB Squats 2x5 28 kg DB KB Roman Deadlifts 2x5 28 kg DB KB Rows 2x5 28 kg DB KB Floor Press 2x12,10 AB Wheel 2x12 35 lb Single Cafe Raise 2x8

25 min walk 30 min jog 20 min walk

45 min walk Light stretching Raised the wait, so made sure I did slow and controlled. 28 kg DB KB Clean and Press 2x3 28 kg DB KB Squats 2x3 28 kg DB KB Roman Deadlifts 2x3 28 kg DB KB Rows 2x3 28 kg DB KB Floor Press 2x10 AB Wheel 2x12 35 lb Single Cafe Raise 2x5 Heavy stretching

Light stretching 24 kg DB KB Clean and Press 2x8 24 kg DB KB Squats 2x8 24 kg DB KB Roman Deadlifts 2x8 24 kg DB KB Rows 2x8 24 kg DB KB Floor Press 2x20,10 Heavy stretching

1/21 25 min walk 30 min jog 15 min walk

Light stretching 24 kg DB KB Clean and Press 2x8 24 kg DB KB Squats 2x8 24 kg DB KB Roman Deadlifts 2x8 24 kg DB KB Rows 2x8 24 kg DB KB Floor Press 2x15,10 Heavy stretching

Had to take a week off had to take my old man colonoscopy have some stuff done in there. Now time to get back to it. Light stretching 24 kg DB KB Clean and Press 2x7 24 kg DB KB Squats 2x7 24 kg DB KB Roman Deadlifts 2x7 24 kg DB KB Rows 2x7 24 kg DB KB Floor Press 2x15,10 Heavy stretching

Light stretching 24 kg KB Clean and Press 2x7 24 kg KB Squats 2x7 24 kg KB Rows 2x7 24 kg KB Floor Presses 2x10 Heavy stretching

15 min walk 20 min jog 15 min walk

30 min walk Light stretching 24 kg KB Clean and Press 2x7 24 kg KB Squats 2x7 24 kg KB Rows 2x7 Ring Pull Ups 2x3 Close Hand Push Ups 3x10 (Tired so broke them up) Ab Wheel 2x12 Dips 2x3 Calf Raises 2x6 (35 lb KB side of the working calf) Heavy stretching

20 min walk 26 min jog 30 min walk

Light stretching 24 kg KB Clean and Press 2x6 24 kg KB Squats 2x6 24 kg KB Rows 2x6 24 kg KB Floor Presses 2x10 Heavy stretching

12/27 20 min walk 23 min jog 20 min walk

30 min walk Light stretching 24 kg KB Clean and Press 2x6 24 kg KB Squats 2x6 24 kg KB Rows 2x6 Ring Pull Ups 2x3 Close Hand Push Ups 2x20,12 Ab Wheel 2x12 Dips 2x3 Calf Raises 2x5 (35 lb KB side of the working calf) Heavy stretching