Keifer Posted December 14, 2017 Author Report Share Posted December 14, 2017 Pull Ups 2x5 Dips 2x10 20 kg DB Ladder 4 Rungs DB KB Clean/Press DB KB Squats DB KB Rows DB KB Sumo Squats Quote Link to comment
Keifer Posted December 18, 2017 Author Report Share Posted December 18, 2017 Pull Ups 2x5 Dips 2x10 24 kg DB Ladder 4 Rungs (Ouch!) DB KB Clean/Press DB KB Squats DB KB Rows DB KB Sumo Squats Push Ups 3x20,15,10 Squats 2x10 Sit Ups 3x20,20,10 Quote Link to comment
Keifer Posted December 21, 2017 Author Report Share Posted December 21, 2017 Pull Ups 2x5 Dips 2x10 20 kg DB Ladder 3 Rungs DB KB Clean/Press DB KB Squats DB KB Rows DB KB Single Leg Dead Lift Push Ups 3x20,15,10 Squats 2x10 Sit Ups 3x20,20,10 1 Quote Link to comment
Keifer Posted December 26, 2017 Author Report Share Posted December 26, 2017 3.01 mi jog in 31:32 Couple weeks off I should feel that in the morning! Quote Link to comment
Keifer Posted December 29, 2017 Author Report Share Posted December 29, 2017 Pull Ups 2x5 Dips 2x10 Chin Ups 2x3 Wall Handstands 1x30 sec (Going to start building these up again to Wall Handstand Push Ups!) 24 kg DB Ladder 3 Rungs DB KB Clean/Press DB KB Squats DB KB Rows DB KB Single Leg Dead Lift Push Ups 3x20,15,10 Sit Ups 3x20,15,10 Quote Link to comment
Keifer Posted January 1, 2018 Author Report Share Posted January 1, 2018 Pull Ups 2x5 Dips 2x10 Chin Ups 2x3 Wall Handstands 1x30 sec (Going to start building these up again to Wall Handstand Push Ups!) 20 kg DB Ladder 4 Rungs DB KB Clean/Press DB KB Squats DB KB Rows DB KB Single Leg Dead Lift Push Ups 3x20,15,10 Squats 3x10 Sit Ups 3x20,15,10 1 Quote Link to comment
Keifer Posted January 6, 2018 Author Report Share Posted January 6, 2018 Pull Ups 2x5 Dips 2x10 Chin Ups 2x3 Wall Handstands 1x30 sec 24 kg DB Ladder 4 Rungs DB KB Clean/Press DB KB Squats DB KB Rows DB KB Single Leg Dead Lift Push Ups 3x20,15,10 Squats 2x10 Sit Ups 3x20,15,10 Quote Link to comment
Keifer Posted January 8, 2018 Author Report Share Posted January 8, 2018 Pull Ups 2x5 Dips 2x10 Chin Ups 2x4,3 Wall Handstands 1x30 sec 20 kg DB Ladder 5 Rungs DB KB Clean/Press DB KB Squats DB KB Rows DB KB Single Leg Dead Lift Push Ups 3x20,16,10 Squats 3x10 Sit Ups 3x20,15,10 Quote Link to comment
Keifer Posted January 11, 2018 Author Report Share Posted January 11, 2018 Pull Ups 2x5 Dips 2x10 Chin Ups 2x4,3 Wall Handstands 1x30 sec 24 kg DB Ladder 3 Rungs DB KB Clean/Press DB KB Squats DB KB Rows DB KB Single Leg Dead Lift Low energy tonight, live to fight another day!! Quote Link to comment
Keifer Posted January 16, 2018 Author Report Share Posted January 16, 2018 Pull Ups 2x6,5 Dips 2x11 Chin Ups 2x4 Wall Handstands 1x30 sec 20 kg DB Ladder 4 Rungs DB KB Clean/Press DB KB Squats DB KB Rows DB KB Single Leg Dead Lift Push Ups 3x20,17,10 Squats 3x10 Sit Ups 3x20,15,10 Quote Link to comment
Keifer Posted January 19, 2018 Author Report Share Posted January 19, 2018 Pull Ups 2x6,5 Dips 2x10 Chin Ups 2x5,3 Wall Handstands 1x30 sec 24 kg DB Ladder 3 Rungs DB KB Clean/Press DB KB Squats DB KB Rows DB KB Single Leg Dead Lift Push Ups 3x20,20,10 Squats 3x10 Sit Ups 3x20,20,10 Quote Link to comment
Keifer Posted January 22, 2018 Author Report Share Posted January 22, 2018 Pull Ups 2x6,5 Dips 2x12,10 Chin Ups 2x5 Wall Handstands 1x30 sec 20 kg DB Ladder 3 Rungs DB KB Clean/Press DB KB Squats DB KB Rows DB KB Single Leg Dead Lift Quote Link to comment
Keifer Posted January 24, 2018 Author Report Share Posted January 24, 2018 Pull Ups 2x6,5 Dips 2x12,10 Chin Ups 2x5 Wall Handstands 1x30 sec 20 kg DB Ladder 3 Rungs DB KB Clean/Press DB KB Squats DB KB Rows DB KB Single Leg Dead Lift Working back into jogging. Starting slow want to be able to walk tomorrow. Lol15 min jog Sent from my LG-K450 using Tapatalk 1 Quote Link to comment
Keifer Posted January 26, 2018 Author Report Share Posted January 26, 2018 Pull Ups 2x6,5 Dips 2x12,10 Chin Ups 2x5,3 Wall Handstands 1x30 sec 24 kg DB Ladder 3 Rungs DB KB Clean/Press DB KB Squats DB KB Rows DB KB Single Leg Dead Lift Push Ups 3x20,20,10 Squats 3x10 Sit Ups 2x20,15 Quote Link to comment
Keifer Posted January 30, 2018 Author Report Share Posted January 30, 2018 Pull Ups 2x6,5 Dips 2x12,10 Chin Ups 2x5,3 Wall Handstands 1x30 sec 24 kg DB Ladder 3 Rungs DB KB Clean/Press DB KB Squats DB KB Rows DB KB Single Leg Dead Lift Push Ups 3x20,20,10 Squats 3x10 Sit Ups 2x20,15Had to switch up while on business trip. Almost knock myself out trying to use a dumbbell like a kettlebell. Lol15 min jog50 lb DB Ladder 3 RungsDB Clean/PressDB SquatsDB RowsDB Single Leg Dead LiftPush Ups 3x20,15,10Squats 3x10Sit Ups 2x10Sent from my LG-K450 using Tapatalk 1 Quote Link to comment
Keifer Posted February 1, 2018 Author Report Share Posted February 1, 2018 5 min walk 25 min jog 4% incline 4 mph 5 min walk40 lb DB Ladder 4 RungsDB Clean/PressDB SquatsDB RowsDB Single Leg Dead LiftPush Ups 3x20,15,10Squats 3x10Sit Ups 2x105,10 Quote Link to comment
Keifer Posted February 6, 2018 Author Report Share Posted February 6, 2018 Changing up the way I do things, moving to a 2 or 3 day a week program to help give more rest time. Also doing some of my exercises after work to get them out of the way. Pull Ups 2x5Dips 2x10Chin Ups 2x5 25 min jog 10 min walk Push Ups 3x20,15,10Squats 3x10Sit Ups 3x20,15,10 (40 min of rest between the sections) 24 kg - 3x3 DB KB Clean/Press 24 kg - 3x3 DB KB Squats24 kg - 3x3 DB KB Rows 1 Quote Link to comment
Keifer Posted February 13, 2018 Author Report Share Posted February 13, 2018 Pull Ups 3x5 Dips 3x10 Chin Ups 2x5 30 min jog Push Ups 3x20,15,10 Sit Ups 3x20,15,10 (40 min of rest between the sections) 20 kg - 3x3 DB KB Clean/Press 20 kg - 3x3 DB KB Squats 20 kg - 3x3 DB KB Rows Quote Link to comment
Keifer Posted February 17, 2018 Author Report Share Posted February 17, 2018 2/16 Pull Ups 3x6 Dips 3x11,11,8 Chin Ups 2x5 30 min jog Took it easy today, didn't sleep well last night. Quote Link to comment
Keifer Posted February 20, 2018 Author Report Share Posted February 20, 2018 2/18 30 min jog Pull Ups 3x6,6,5 Dips 3x11 Chin Ups 2x5 25 min jog (It was hot today, looks like summer almost here!) (40 min of rest between the sections) 20 kg - 3x3 DB KB Clean/Press 20 kg - 3x3 DB KB Squats 20 kg - 3x3 DB KB Rows Push Ups 3x20,20,10 Sit Ups 3x20,20,10 Quote Link to comment
Keifer Posted February 23, 2018 Author Report Share Posted February 23, 2018 Pull Ups 3x6,6,5 Dips 3x11 Chin Ups 2x5 25 min jog (It is hot! ) (40 min of rest between the sections) 24 kg - 3x3 DB KB Clean/Press 24 kg - 3x3 DB KB Squats 24 kg - 3x3 DB KB Rows Push Ups 1x20 Sit Ups 1x20 Quote Link to comment
Keifer Posted February 27, 2018 Author Report Share Posted February 27, 2018 Pull Ups 3x8,5,3 Dips 3x15,10,5 Chin Ups 2x6 30 min jog Push Ups 3x25,15,10 (40 min of rest between the sections) 20 kg - 3x3 DB KB Clean/Press 20 kg - 3x3 DB KB Squats 20 kg - 3x3 DB KB Rows Sit Ups 2x25,15 Quote Link to comment
Keifer Posted March 6, 2018 Author Report Share Posted March 6, 2018 Pull Ups 3x8,6,5 Dips 3x15,12,10 Chin Ups 2x5 30 min jog Push Ups 3x25,10,5 Sit Ups 3x25,15,10 (40 min of rest between the sections) 24 kg - 3x3 DB KB Clean/Press 24 kg - 3x3 DB KB Squats 24 kg - 3x3 DB KB Rows Quote Link to comment
Keifer Posted March 13, 2018 Author Report Share Posted March 13, 2018 Pull Ups 3x8,4,5 Dips 3x15,10,5 Chin Ups 3x5,5,3 30 min jog Push Ups 3x25,15,10 Sit Ups 3x25,15,10 Quote Link to comment
Keifer Posted March 15, 2018 Author Report Share Posted March 15, 2018 Pull Ups 3x8,5,5 Dips 3x15,10,5 Chin Ups 3x5,5,4 30 min jog Push Ups 3x25,15,10 Sit Ups 2x25,10 1 Quote Link to comment
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