• Recently Browsing   0 members

    No registered users viewing this page.

Keifer

Keifer's Daily Battles

Recommended Posts

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

 

 

 

Share this post


Link to post
Share on other sites

8/15

 

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.

Share this post


Link to post
Share on other sites

8/19

 

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.

 

8/20

Cardio Endurance

5 min Walk (Warm Up)

30 min Jog (5 mph/6% incline)

5 min walk (Cool Down)

Share this post


Link to post
Share on other sites

Strength/Endurance

 

Dips/Pull Ups 3x6/2 (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 2x13,12

Sit Ups 2x15,13

 

Timed Hang 2x30 sec (Grip Endurance/Lat Strength)

Share this post


Link to post
Share on other sites

Strength/Endurance

 

Dips/Pull Ups 3x6/2 (Elbow/Bicep inflammation is almost non existent by keeping low reps. After week or so will increase one rep.) 

 

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 2x15,13

Sit Ups 2x15

Squats 2x10

Single Leg Calf Raises 2x10 (35 lb)

 

Share this post


Link to post
Share on other sites

Strength/Endurance

 

Dips/Pull Ups 3x6/3 (Elbow/Bicep inflammation is almost non existent by keeping low reps. After week or so will increase one rep.) 

 

Kettlebell Ladder 4 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 3x15,15,5

Sit Ups 2x15

Squats 2x10

Single Leg Calf Raises 2x10 (35 lb)

Share this post


Link to post
Share on other sites

Strength/Endurance

 

Dips/Pull Ups 3x6/3 (Bicep feeling good.)

 

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 3x15,15,7

Sit Ups 2x15,15,10

Squats 2x10

Single Leg Calf Raises 2x10 (35 lb)

Timed Hang 2x30 sec - Squeezed Lats at the bottom. (Grip Endurance/Lat Strength)

Share this post


Link to post
Share on other sites

Strength/Endurance

 

Dips/Pull Ups 3x7/3 (Bicep feeling good.)

 

Kettlebell Ladder 4 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 3x15,15,11

Sit Ups 2x15,15,15

Squats 2x10

Single Leg Calf Raises 2x10 (35 lb)

 

Share this post


Link to post
Share on other sites


Strength/Endurance
 
Dips/Pull Ups 3x7/3 (Bicep feeling good.)
 
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 3x20,15,10
Sit Ups 2x15,15,15
Squats 2x10
Single Leg Calf Raises 2x10 (35 lb)

Share this post


Link to post
Share on other sites

Strength/Endurance
 
Dips/Pull Ups 3x10,10,7/5,5,3 (Bicep feeling good. Up the reps and took it nice and slow.)
 
Kettlebell Ladder 4 rungs (Increase reps each set)
Double KB Clean/Press (53 lb/24 kg)

Double KB Squat (53 lb/24 kg)
Double KB Rows (53 lb/24 kg)
Double KB Single leg Dead Lifts (53 lb/24 kg)
 
Push Ups 3x20,15,10
Sit Ups 2x20,15
Squats 2x10
Single Leg Calf Raises 2x10 (35 lb)

Share this post


Link to post
Share on other sites

Strength/Endurance
 
Dips/Pull Ups 3x10/5 (Bicep feeling good. Up the reps and took it nice and slow.)
 
Kettlebell Ladder 3 rungs (Increase reps each set)
Double KB Clean/Press (53 lb/24 kg)
Double KB Squat (53 lb/24 kg)
Double KB Rows (53 lb/24 kg)
Double KB Single leg Dead Lifts (53 lb/24 kg)
 
Push Ups 3x20,15,10
Sit Ups 2x20,15,10
Squats 2x10
Single Leg Calf Raises 2x10 (35 lb)

Share this post


Link to post
Share on other sites

Life has been crazy last month.

 

I have run at least twice a week since this month started. Last several runs have increased to 45 mins.

7/17 4 miles in 45 min (slow run that day.)

 

Light strength workout to get back into it.

Pull Ups/Dips 2x5/10

Push Ups 2x20

Sit Ups 2x20

Share this post


Link to post
Share on other sites

Strength workout

Pull Ups/Dips 2x5/10

Push Ups 2x25,15,10

Sit Ups 2x20,20,10

Squats 1x20

 

 

Got home late from work. I was going to add bells back into it, but I was beat! :(

Share this post


Link to post
Share on other sites

So I am getting ready for Air Force PT test in Dec. I think I am doing ok with my numbers with push ups and sit ups. Not pushing myself to the limit first set and feeling pretty comfortable.

 

 

Share this post


Link to post
Share on other sites

Create an account or sign in to comment

You need to be a member in order to leave a comment

Create an account

Sign up for a new account in our community. It's easy!

Register a new account

Sign in

Already have an account? Sign in here.

Sign In Now