Keifer Posted October 30, 2018 Author Report Share Posted October 30, 2018 24 kg - 2x5 DB KB Clean/Press 24 kg - 2x5 DB KB Squats 24 kg - 2x5 DB KB Rows 28 kg - 2x5 KB Goblet Squat Quote Link to comment
Keifer Posted November 1, 2018 Author Report Share Posted November 1, 2018 30 min jog Wide Chin Ups 3x5 Dips 3x10 Pull Ups 3x5,4,3 Push Ups 3x20,20,15 Sit Ups 3x20,15,10 Well getting ready for the AF PT test again this year in Dec. These are the minimums and I always stress until I review them then look at my normal workout. lol Minimum for (40-49 yr); I am 42 this year. Run: 14:52 Waist Measurement: 39 in Push Ups: 21 Sit Ups: 34 These are my last year scores to beat! 2017 Year Scores Run: 12:03 Waist: 36 Push Ups: 44 Sit Ups: 45 1 Quote Link to comment
Sloth the Enduring Posted November 1, 2018 Report Share Posted November 1, 2018 Considering how hard you train that test should be a breeze. 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 November 2, 2018 Author Report Share Posted November 2, 2018 Yea I try, but I always feel that I am not doing enough. I have to keep thinking I am not 18 anymore. lol Quote Link to comment
Keifer Posted November 12, 2018 Author Report Share Posted November 12, 2018 Wide Chin Ups 3x5 Dips 3x10 Pull Ups 3x5,4,3 Did the last part in kind of a mock AF PT Test and still trying to get my workout. It made it harder since I still did the first part of my workout. Push Ups 3x36,15,10 Sit Ups 3x40 (AF Style),10,5 3.01 mi at 33:49 min (1st mile 9:11 up hill) 1 Quote Link to comment
Keifer Posted November 16, 2018 Author Report Share Posted November 16, 2018 11/15 Wide Chin Ups 3x5 Dips 3x10 Pull Ups 3x5,4,3 30 min jog Push Ups 3x30,15,10 Sit Ups 3x30,15,5 Quote Link to comment
Keifer Posted November 19, 2018 Author Report Share Posted November 19, 2018 Wide Chin Ups 3x5 Dips 3x10 Pull Ups 3x5,5,3 Push Ups 3x30,15,10 Sit Ups 3x40 (AF Style),10,5 3.01 mile in 33:27 min Quote Link to comment
Keifer Posted November 22, 2018 Author Report Share Posted November 22, 2018 Wide Chin Ups 3x5,4,3 Dips 3x10,10,8 Pull Ups 3x3,3,3 Push Ups 3x25,15,10 Sit Ups 4x36,20,10,5 (AF Style) 3.02 miles in 32:22 min Quote Link to comment
Keifer Posted December 8, 2018 Author Report Share Posted December 8, 2018 Well did my PT test didn't fail but didn't pass either. I did 45 Push Ups and 43 Sit ups. During the run I pulled my calf muscle, so I had to quit running. Doc said it was pulled and bruised really bad. Doc pretty much told me to stretch more because I am not as young as I used to be. So that is a bummer. Getting older sucks! lol Wide Chin Ups 3x5,5,5 Dips 3x10 Pull Ups 2x5,3 Push Ups 3x25,15,10 Sit Ups 4x36,25,10,5 So just taking it easy on my leg for it to heal. Then they are going to reschedule the test. Quote Link to comment
Keifer Posted December 10, 2018 Author Report Share Posted December 10, 2018 Wide Chin Ups 3x5,5,3 Dips 3x10,10,8 Pull Ups 3x5,4,3 30 min walk Push Ups 3x20,20,10 Sit Ups 4x36,20,15,10 Squats 2x10 Quote Link to comment
Sloth the Enduring Posted December 10, 2018 Report Share Posted December 10, 2018 That does suck. What’s your timeframe for healing and retesting? 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 10, 2018 Author Report Share Posted December 10, 2018 They haven't given me time yet. I imagine it would be sometime next month. I can finally walk on it for a good bit of time. It does start to stiffen towards the end of the day. Quote Link to comment
Keifer Posted December 15, 2018 Author Report Share Posted December 15, 2018 Wide Chin Ups 3x5 Dips 3x10 Pull Ups 3x5,5,3 Push Ups 3x30,20,15 Sit Ups 4x36,20,15,10 Squats 2x20 Quote Link to comment
Keifer Posted December 17, 2018 Author Report Share Posted December 17, 2018 Wide Chin Ups 3x5 Dips 3x10 Pull Ups 3x5,3,2 Push Ups 3x30,15,15 Sit Ups 3x25,20,10 Squats 2x20 Quote Link to comment
Keifer Posted December 20, 2018 Author Report Share Posted December 20, 2018 Wide Chin Ups 3x5 Dips 3x10 Pull Ups 3x5,4,3 Push Ups 3x30,20,15 Sit Ups 2x30,15 Squats 3x20 Quote Link to comment
Keifer Posted December 27, 2018 Author Report Share Posted December 27, 2018 Did like a 10 min jog to see how my calf feels. It didn't cramp or start hurting so that is good start. Wide Chin Ups 3x6,5,4 Dips 3x11 Pull Ups 3x5,4,3 Push Ups 3x30,20,15 Sit Ups 3x30,20,10 Squats 2x20 Quote Link to comment
Keifer Posted December 29, 2018 Author Report Share Posted December 29, 2018 First long run in several weeks. 3 mi 32:14 min First mile was in 10:10 min, do that is not too. I may have to do my make up test on 12 Jan. Quote Link to comment
Sloth the Enduring Posted December 30, 2018 Report Share Posted December 30, 2018 It’s nice to see you back on your feet. If you can hit a ten minute mile on your first run back you should be golden in a couple of weeks. 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 January 1, 2019 Author Report Share Posted January 1, 2019 Wide Chin Ups 3x6,5,4 Dips 3x11 Pull Ups 3x5,5,4 Push Ups 3x20 Sit Ups 3x20,20,10 3 mi in 34:10 min Squats 2x20 Quote Link to comment
Keifer Posted January 5, 2019 Author Report Share Posted January 5, 2019 Wide Chin Ups 3x6,5,4 Dips 3x11 Pull Ups 3x5,5,4 Push Ups 3x30,25,15 Sit Ups 3x26,20,10 2.35 mi in 26:22 min Quote Link to comment
Keifer Posted January 8, 2019 Author Report Share Posted January 8, 2019 I am taking it easy this week. Should be retaking my AF pt test Sunday. 3 mile in 32:36 min 2 Quote Link to comment
Keifer Posted January 22, 2019 Author Report Share Posted January 22, 2019 AF pt test results. 47 Sit Ups 45 Push Ups 1.5 mi in 13:11 I get to relax for another year. Was not really happy with the run, but after the injury I was happy i did that good. 1 Quote Link to comment
Keifer Posted January 23, 2019 Author Report Share Posted January 23, 2019 Wide Chin Ups 3x5 Ring Dips 3x5 Pull Ups 3x5 Ring Push Ups 3x10 Sit Ups 2x20 Squats 2x20 Playing around with ring exercises. They are pretty tough to control the range of motion. Quote Link to comment
Keifer Posted January 28, 2019 Author Report Share Posted January 28, 2019 Wide Chin Ups 3x6,5,4 Dips 3x12,12,10 Pull Ups 3x5,4,3 Push Ups 3x20 Sit Ups 3x20,20,10 Cossack Squats 2x5 (Per Leg) Going to do only 2 sets of the squats. I want to be able to walk tomorrow. lol 1 Quote Link to comment
Keifer Posted January 31, 2019 Author Report Share Posted January 31, 2019 Wide Chin Ups 3x5,4,3 Dips 3x12,12,10 Pull Ups 3x5,4,3 Push Ups 3x20 Cossack Squats 2x5 (Per Leg) Sit Ups 2x20 Quote Link to comment
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