Keifer Posted November 15, 2016 Author Report Share Posted November 15, 2016 11/12 Cardio 30 min jog (First mile in 9:40 min) 11/14 Strength workout (tdy hotel workout) Push Ups 3x30,20,10 Sit Ups 3x25,20,10 Squats 2x20 Quote Link to comment
Keifer Posted November 21, 2016 Author Report Share Posted November 21, 2016 11/17 Strength workout (tdy hotel workout) 5 min walk 20 min 5 mph jog 7 % inclinePush Ups 3x30,20,10Sit Ups 3x25,20,10 11/19 Pull Up/Dips 3x10/5, 10/5, 10/3 (wide grip last one) Push Ups 3x35,15,10 Sit Ups 3x30,20,10 30 min jog Quote Link to comment
Keifer Posted November 22, 2016 Author Report Share Posted November 22, 2016 Pull Up/Dips 3x10/5, 10/5, 10/3 (wide grip last one) Push Ups 3x30,15,10 Sit Ups 3x30,20,10 3 mile jog Quote Link to comment
Keifer Posted November 26, 2016 Author Report Share Posted November 26, 2016 11/24 Pull Up/Dips 3x10/5, 10/5, 10/3 (wide grip last one) Push Ups 3x25,15,10 Sit Ups 3x25,20,10 3 mile jog Quote Link to comment
Keifer Posted November 30, 2016 Author Report Share Posted November 30, 2016 11/29 Pull Up/Dips 3x10/5, 10/5, 10/4 (wide grip last one) Push Ups 3x30,20,10 Sit Ups 3x30,20,20 5 min warm up 30 min jog 5 min cool down Quote Link to comment
Keifer Posted December 5, 2016 Author Report Share Posted December 5, 2016 AF PT test today. It was a pass, but not as good as I wanted. Push Ups 46 Sit Ups 45 1.5 mile run in 12:46 Quote Link to comment
Keifer Posted December 11, 2016 Author Report Share Posted December 11, 2016 12/10 Did a festival 5k they have in jax, fl. Ran the 5k in 29:31. I am so feeling it today. Quote Link to comment
Keifer Posted December 19, 2016 Author Report Share Posted December 19, 2016 Getting back to my kettlebells in my workouts. Starting out pretty easy today. 20 kg DB KB Squats 3x3 20 kg DB KB Clean/Press 3x3 20 kb DB KB Rows 3x3 1 Quote Link to comment
Sloth the Enduring Posted December 19, 2016 Report Share Posted December 19, 2016 A simple, but a solid workout. Gotta love KBs. Sent from my iPhone using Tapatalk Quote “We might as well start where we are, use what we have and do what we can." – Caitlin Rivers Sloth: The Man with the Hammer battle log Link to comment
Sloth the Enduring Posted December 19, 2016 Report Share Posted December 19, 2016 A simple, but a solid workout. Gotta love KBs. Sent from my iPhone using Tapatalk 1 Quote “We might as well start where we are, use what we have and do what we can." – Caitlin Rivers Sloth: The Man with the Hammer battle log Link to comment
Keifer Posted December 30, 2016 Author Report Share Posted December 30, 2016 Today's workout, have to really get back into it after all junk food I ate during Christmas. 20 kg DB KB Squats 3x3 20 kg DB KB Clean/Press 3x3 20 kb DB KB Rows 3x3 Quote Link to comment
Keifer Posted December 31, 2016 Author Report Share Posted December 31, 2016 Pull Ups/Dips 2x5 Push Ups 2x10 Sit Ups 2x10 5 min walk 5 min Jog 4 mph 4% incline 5 min walk Quote Link to comment
Keifer Posted January 3, 2017 Author Report Share Posted January 3, 2017 20 kg DB KB Squats 3x3 20 kg DB KB Clean/Press 3x3 20 kg DB KB Rows 3x3 1 Quote Link to comment
Keifer Posted January 4, 2017 Author Report Share Posted January 4, 2017 Pull Ups/Dips 2x5 Push Ups 2x10 Sit Ups 2x10 5 min walk 5 min Jog 4-5 mph 4% incline 5 min walk Quote Link to comment
Keifer Posted February 15, 2017 Author Report Share Posted February 15, 2017 Well lets try this again. I have been sick for like 6 weeks (Flu, cold, ear infection/rupture ear drum!) See if I can stay well, so I can get back in the swing of things. 20 kg DB KB Clean/Press 3x3 20 kg DB KB Squats 3x3 20 kg DB KB Rows 2x3 That was a sluggish and cramping workout. lol Quote Link to comment
Keifer Posted February 16, 2017 Author Report Share Posted February 16, 2017 Thanks, Yea I played around with adding weight in the past. I started having inflamed tendons in the bottom of my biceps and it makes me hesitant to start again. Once I get back into it I may starting adding a little to see how it goes. Quote Link to comment
Keifer Posted February 18, 2017 Author Report Share Posted February 18, 2017 Skipped legs because I am to sore. Pull Ups 2x3 20 kg DB KB Clean/Press 3x3 20 kg DB KB Rows 3x3 Quote Link to comment
Keifer Posted February 21, 2017 Author Report Share Posted February 21, 2017 Pull Ups 2x3 Dips 2x5 Push Ups 2x5 Sit Ups 2x5 15 min walk 3 mph 4% incline Quote Link to comment
Keifer Posted February 23, 2017 Author Report Share Posted February 23, 2017 20 kg DB KB Clean/Press 3x3 20 kg DB KB Squats 3x3 20 kg DB KB Rows 3x3 Workout went good not as much cramping in the muscles. My body is naturally lazy, so it fights to stay that way. lol Quote Link to comment
Keifer Posted February 24, 2017 Author Report Share Posted February 24, 2017 Pull Ups 2x3 Dips 2x5 Push Ups 2x5 Sit Ups 2x5 15 min jog 4 mph 4% incline Quote Link to comment
Keifer Posted February 27, 2017 Author Report Share Posted February 27, 2017 20 kg DB KB Clean/Press 3x3 20 kg DB KB Squats 3x3 20 kg DB KB Rows 3x3 Quote Link to comment
Keifer Posted March 1, 2017 Author Report Share Posted March 1, 2017 Pull Ups 3x3 Dips 3x5 Push Ups 2x10,7 Sit Ups 2x10 5 min walk 3 mph 4% incline 15 min jog 4 mph 4% incline 5 min walk 3 mph 4% incline Quote Link to comment
Keifer Posted March 3, 2017 Author Report Share Posted March 3, 2017 I probably going to feel it tomorrow. I went up in weight, well did it on accident. I grab the wrong ones and took me like the second rep thinking "Why is this so heavy?" lol 24 kg DB KB Clean/Press 3x3 24 kg DB KB Squats 3x3 24 kg DB KB Rows 3x3 Quote Link to comment
Keifer Posted March 3, 2017 Author Report Share Posted March 3, 2017 Pull Ups 3x3 Dips 3x5 Push Ups 3x10,10,5 Sit Ups 3x10 5 min walk 3 mph 4% incline 20 min Jog 4-4.5 mph 4% incline 5 min walk 3 mph 4% incline Quote Link to comment
Keifer Posted March 6, 2017 Author Report Share Posted March 6, 2017 20 kg DB KB Clean/Press 3x3 20 kg DB KB Squats 3x3 20 kg DB KB Rows 3x3 Quote Link to comment
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