Keifer's Daily Battles

[Keifer]

10/4

 

3.01 mi Jog in 32:50 min

[Keifer]

Pull Ups 3x5
Dips 3x10,10,5
 
20 kg DB Ladder 4 Rungs
DB KB Clean/Press
DB KB Squats
DB KB Rows
DB KB Sumo Squats
 
32 kg KB Swing 3x10
Push Ups 4x15,10,10,10
Sit Ups 3x15,10,10
Ab Wheel 2x5

[Keifer]

 

10/6

 

3.0 mi jog in 35:23

 

Today

 

3.01 mi Jog in 32:40 min

[Keifer]

Pull Ups 3x5
Dips 3x10,10,5
 
20 kg DB Ladder 4 Rungs
DB KB Clean/Press
DB KB Squats
DB KB Rows
DB KB Sumo Squats
 
20 kg KB Snatches 2x5
Push Ups 3x15,12,10
Sit Ups 3x15,10,10
Ab Wheel 2x5

[Keifer]

10/13

 

3.01 mi in 31:04 min

 

10/15

 

4.00 mi in 44:31 min

[Keifer]

Pull Ups 3x5
Dips 2x10
 
28 kg DB Ladder 3 Rungs
DB KB Clean/Press
DB KB Squats
DB KB Rows
DB KB Sumo Squats
 
20 kg KB Snatches 2x5
Push Ups 4x15,15,10
Sit Ups 3x15,15,10
Ab Wheel 2x5

[Keifer]

10/18

 

4 mi in 42:24

 

 

[Keifer]

After been sick for about a week or so back to the grind stone.

 

Pull Ups 3x6,4,3
Dips 2x10
 
20 kg DB Ladder 4 Rungs
DB KB Clean/Press
DB KB Squats
DB KB Rows
DB KB Sumo Squats
 
20 kg KB Snatches 2x5
Push Ups 4x20,10,10,5
Sit Ups 3x20,15,10,10
Ab Wheel 2x10,5

[Keifer]

10/31 

4 mi in 43:34

 

11/4

 

4.12 mi in 44:07

[Keifer]

Pull Ups 3x6,5,4
Dips 3x15,10,5
 
20 kg DB Ladder 4 Rungs
DB KB Clean/Press
DB KB Squats
DB KB Rows
DB KB Sumo Squats
 
20 kg KB Snatches 2x5
Push Ups 4x20,12,10,5
Sit Ups 3x20,15,10
 

[Keifer]

Time change is forcing me to run on the treadmill more! Stupid day light savings! lol

 

5 min walk

50 min 4-5 mph 5% incline (treadmill)

5 min walk

 

Total: 4.2 mi  

[Sloth the Enduring]

Do you not like running in the dark? It'll be a while before you're outside again.

[Keifer]

Do you not like running in the dark? It'll be a while before you're outside again.

I run on a county road and too many creatures to watch out in dark with no street lights. I am going to try to run at work since they give me time to exercise. I just need to make myself and not stress about work.

Sent from my LG-K450 using Tapatalk

[Sloth the Enduring]

Yeah, country roads don't seem safe at night. If it's not a critter it's a kid in a pickup truck going too fast and not paying attention.

That's a nice perk though.

[Keifer]

Still sore from pushing it on Mon.

 

Pull Ups 3x6,4,4
Dips 3x15,5 
 
24 kg DB Ladder 3 Rungs
DB KB Clean/Press
DB KB Squats
DB KB Rows
DB KB Sumo Squats
 
24 kg KB Snatches 2x5
Push Ups 4x20,15,10,5
Sit Ups 3x20,20,10
 

[Keifer]

Pull Ups 3x6,5,4
Dips 3x15, 10
 
20 kg DB Ladder 4 Rungs
DB KB Clean/Press
DB KB Squats
DB KB Rows
DB KB Sumo Squats
 
24 kg KB Snatches 2x5
Push Ups 3x20,10,10
Sit Ups 3x20,15,10
 

[Keifer]

5 min walk

54 min 4-5 mph 5% incline (treadmill)

5 min walk

 

Total: 4.0 mi  

[Keifer]

Pull Ups 3x6,5,4
Dips 3x15, 10
 
24 kg DB Ladder 3 Rungs
DB KB Clean/Press
DB KB Squats
DB KB Rows
DB KB Sumo Squats
 
24 kg KB Snatches 2x5
Push Ups 3x20,15,8
Sit Ups 3x25,15,10

[Keifer]

Pull Ups 3x7,5,4
Dips 2x15, 10
 
20 kg DB Ladder 4 Rungs
DB KB Clean/Press
DB KB Squats
DB KB Rows
DB KB Sumo Squats
 
Push Ups 3x25,15,10
Sit Ups 3x30,20,10

 

20 kg KB Snatches 2x5

[Keifer]

Pull Ups 3x7,5,4
Dips 2x15, 10
 
20 kg DB Ladder 4 Rungs
DB KB Clean/Press
DB KB Squats
DB KB Rows
DB KB Sumo Squats
 
Push Ups 3x25,15,10
Sit Ups 3x30,20,10
 
20 kg KB Snatches 2x5

Push Ups 3x30,15,10,5
Sit Ups 3x30,20,10

Sent from my LG-K450 using Tapatalk

[Keifer]

Push Ups 3x30,15,10,5
Sit Ups 3x30,20,10

Sent from my LG-K450 using Tapatalk

Push Ups 4x30,20,10,5
Sit Ups 4x30,20,10,5

Sent from my LG-K450 using Tapatalk

[Keifer]

Push Ups 4x30,20,10,5
Sit Ups 4x30,20,10,5

Sent from my LG-K450 using Tapatalk

3.01 mi jog at 31:59

Sent from my LG-K450 using Tapatalk

[Keifer]

Push Ups 3x35,20,15
Sit Ups 3x40,20,10

[Keifer]

AF PT test passed.

 

1.5 mi in 12:03

Push Ups 60 reps

Sit Ups 41 reps

[Keifer]

Pull Ups 2x5
Dips 2x10
 
24 kg DB Ladder 3 Rungs
DB KB Clean/Press
DB KB Squats
DB KB Rows
DB KB Sumo Squats

 

Push Ups 3x20,10,5
Sit Ups 3x20,20,10