Keifer Posted March 20, 2018 Author Report Share Posted March 20, 2018 3/15 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 20, 2018 Author Report Share Posted March 20, 2018 Couldn't workout after work, so had to rearrange my exercises. Pull Ups 3x8,6,5 Dips 3x15,12,10 Chin Ups 3x6,4,4 30 min jog 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 23, 2018 Author Report Share Posted March 23, 2018 Pull Ups 3x9,5,4 Dips 3x15,10,5 Chin Ups 3x5,4,3 30 min jog Push Ups 3x25,10,5 Sit Ups 3x25,15,5 (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 1 Quote Link to comment
Keifer Posted April 24, 2018 Author Report Share Posted April 24, 2018 Time off now back to the grind. Pull Ups 2x5 Dips 2x10 Chin Ups 2x5 15 min jog 15 min walk Push Ups 2x10 (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 2x10 Quote Link to comment
Keifer Posted April 28, 2018 Author Report Share Posted April 28, 2018 Just a quick and easy workout today still sore from starting back to the grind. Pull Ups 2x5 Dips 2x10 Chin Ups 2x5 Push Ups 2x10 Sit Ups 2x10 1 Quote Link to comment
Keifer Posted May 1, 2018 Author Report Share Posted May 1, 2018 Pull Ups 2x5 Dips 2x10 Chin Ups 3x3 20 min jog 10 min walk Push Ups 2x10 Sit Ups 2x10 (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 May 4, 2018 Author Report Share Posted May 4, 2018 Pull Ups 2x5 Dips 2x10 Chin Ups 2x5,4 26 min jog 5 min walk (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 2x10 Sit Ups 2x10 Quote Link to comment
Keifer Posted May 8, 2018 Author Report Share Posted May 8, 2018 Pull Ups 3x6,5,3 Dips 3x15,12,5 Chin Ups 3x5,4,3 27 min jog Push Ups 3x15,12,5 Sit Ups 3x15,10,5 (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 1 Quote Link to comment
Keifer Posted May 12, 2018 Author Report Share Posted May 12, 2018 Pull Ups 3x6,5,3 Dips 3x15,12,5 Chin Ups 3x5,4,3 30 min jog (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 3x15,12,5 Sit Ups 3x15,10,5 Quote Link to comment
Keifer Posted May 15, 2018 Author Report Share Posted May 15, 2018 Pull Ups 3x6,5,4 Dips 3x15,13,10 Chin Ups 3x5,4,3 Push Ups 3x15,15,5 Sit Ups 3x15,12,5 30 min jog (40 min of rest between the sections) 28 kg - 3x3 DB KB Clean/Press 28 kg - 3x3 DB KB Squats 28 kg - 3x3 DB KB Rows Was feeling motivated until I got finished! Ouch! lol Quote Link to comment
Keifer Posted May 28, 2018 Author Report Share Posted May 28, 2018 Pull Ups 3x6,5,4 Dips 3x12,10,5 Chin Ups 3x5,4,3 30 min jog 1 Quote Link to comment
Keifer Posted June 14, 2018 Author Report Share Posted June 14, 2018 You ever had those periods of time where you are sick and unmotivated to workout. I must have had some bug, other than the lazy bug (Life been kicking my butt lately!) The best quote off of a meme I have seen to fit me lately. "God only gives you what you can handle! Well God right now thinks I am a bad ass!" lol 6/4 Pull Ups 3x6,5,5 Dips 3x12,10,5 Chin Ups 3x5,5,3 30 min jog 6/7 30 min jog 6/14 Pull Ups 2x5 Dips 2x10 Chin Ups 2x5 30 min jog Break in between workouts 20 kg - 2x5 DB KB Clean/Press 20 kg - 2x5 DB KB Squats 20 kg - 2x5 DB KB Rows Quote Link to comment
Keifer Posted June 18, 2018 Author Report Share Posted June 18, 2018 Pull Ups 2x5 Dips 2x10 Chin Ups 2x5 30 min jog Break in between workouts 20 kg - 2x5 DB KB Clean/Press 20 kg - 2x5 DB KB Squats 20 kg - 2x5 DB KB Rows Push Ups 2x15,12 Sit Ups 2x15,10 Quote Link to comment
Keifer Posted July 7, 2018 Author Report Share Posted July 7, 2018 7/3 30 min jog Break in between workouts 24 kg - 2x5 DB KB Clean/Press 24 kg - 2x5 DB KB Squats 24 kg - 2x5 DB KB Rows Push Ups 2x15,12 Sit Ups 2x15,12 7/7 30 min jog Break in between workouts 24 kg - 2x5 DB KB Clean/Press 24 kg - 2x5 DB KB Squats 24 kg - 2x5 DB KB Rows Push Ups 2x15 Sit Ups 2x15 Neutral Pull Ups 2x5 1 Quote Link to comment
Keifer Posted July 10, 2018 Author Report Share Posted July 10, 2018 35 min jog Break in between workouts Wide Chin Ups 2x5 Dips 2x12,8 24 kg - 2x5 DB KB Clean/Press 24 kg - 2x5 DB KB Squats 24 kg - 2x5 DB KB Rows Push Ups 2x15 Sit Ups 2x15 Quote Link to comment
Keifer Posted July 12, 2018 Author Report Share Posted July 12, 2018 35 min jog Break in between workouts Wide Chin Ups 2x5 Dips 2x12,8 24 kg - 2x5 DB KB Clean/Press 24 kg - 1x3 DB KB Squats (Left knee starting to hurt, giving it a break) 24 kg - 2x5 DB KB Rows Push Ups 2x15,12 Sit Ups 2x15,10 Quote Link to comment
Keifer Posted July 17, 2018 Author Report Share Posted July 17, 2018 39 min jog Break in between workouts Wide Chin Ups 2x5 Dips 2x13,10 1 Quote Link to comment
Keifer Posted July 24, 2018 Author Report Share Posted July 24, 2018 35 min jog Break in between workouts Wide Chin Ups 2x5 Dips 2x10 24 kg - 2x5 DB KB Clean/Press 24 kg - 2x5 DB KB Squats 24 kg - 2x5 DB KB Rows Push Ups 2x15,13 Sit Ups 2x15,10 1 Quote Link to comment
Keifer Posted August 3, 2018 Author Report Share Posted August 3, 2018 I am starting to separate the cardio and strength. So I can focus on improving each, just tough keeping both on the same day. 7/28 35 min jog Wide Chin Ups 2x5 Dips 2x10 *************************************************** 7/31 40 min jog *************************************************** 8/3 Wide Chin Ups 2x5 Dips 2x10 24 kg - 2x5 DB KB Clean/Press 24 kg - 2x5 DB KB Squats 24 kg - 2x5 DB KB Rows Push Ups 2x15 Sit Ups 2x15,10 1 Quote Link to comment
Keifer Posted August 6, 2018 Author Report Share Posted August 6, 2018 Wide Chin Ups 2x5 Dips 2x10 28 kg - 2x3 DB KB Clean/Press 28 kg - 2x3 DB KB Squats 28 kg - 2x3 DB KB Rows Push Ups 2x20,15 Sit Ups 2x15,10 Quote Link to comment
Keifer Posted August 10, 2018 Author Report Share Posted August 10, 2018 8/7 45 min jog Quote Link to comment
Keifer Posted August 11, 2018 Author Report Share Posted August 11, 2018 Travel workout Push Ups 2x20,15 Squats 2x20 Shit Ups 2x15,10 Light stretching. Nothing hard today been sitting in class all day so kinda all stiff. Quote Link to comment
Keifer Posted August 13, 2018 Author Report Share Posted August 13, 2018 Wide Chin Ups 2x5 Dips 2x10 1 mi walk with my Daughter trying to get her to be more healthy. 28 kg - 2x5 DB KB Clean/Press 28 kg - 2x5 DB KB Squats 28 kg - 2x5 DB KB Rows Push Ups 2x20,15 Sit Ups 2x20,10 Quote Link to comment
Keifer Posted August 16, 2018 Author Report Share Posted August 16, 2018 8/14 45 min jog Quote Link to comment
Keifer Posted August 16, 2018 Author Report Share Posted August 16, 2018 Wide Chin Ups 2x5 Dips 2x10 24 kg - 2x5 DB KB Clean/Press 24 kg - 2x5 DB KB Squats 24 kg - 2x5 DB KB Rows Push Ups 2x20,15 Sit Ups 2x25,12 Quote Link to comment
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