Keifer Posted February 7, 2019 Author Report Share Posted February 7, 2019 Wide Chin Ups 3x6,5,4 Dips 3x12,12,7 Pull Ups 3x5,4,3 Push Ups 3x20 Cossack Squats 3x5 (Per Leg) Sit Ups 3x20,20,10 Squat 2x10 Quote Link to comment
Keifer Posted March 5, 2019 Author Report Share Posted March 5, 2019 Got a new wall mounted pull up bar! It is the small things in life. lol Getting back into working out after several week break, work and no motivation.. Ah life! Wide Chin Ups 3x6,5,4 HS Push Ups 2x5 - 1/4 range of motion (Working on on these slowly. I remember these used the be easier! lol) Pull Ups/L sit 3x5,4,3 Push Ups 3x20 Cossack Squats 3x5 (Per Leg) Sit Ups 3x20,15,10 Squat 2x10 False Grip Practice (2x 7 sec - Making a fist and hanging by wrists. ouch!) 1 Quote Link to comment
Keifer Posted March 12, 2019 Author Report Share Posted March 12, 2019 Wide Chin Ups 3x6,5,5 HS Push Ups 2x5 - 1/2 range of motion Pull Ups/L sit 3x6,5,4 Ring Dips 2x4,3 Cossack Squats 3x5 (Per Leg) Close hand Push Ups 3x20,20,10 Sit Ups 3x20,20,10 Squat 2x20 False Grip Practice (2x4 sec - Making a fist and hanging by wrists. ouch!) Quote Link to comment
Keifer Posted March 14, 2019 Author Report Share Posted March 14, 2019 Time to get back into running. 2.3 mi in 27:41 min Took it nice and slow today. Quote Link to comment
Keifer Posted March 18, 2019 Author Report Share Posted March 18, 2019 Wide Chin Ups 3x6,5,4 HS Push Ups 2x5 - 1/2 range of motion Pull Ups/L sit 3x5,5,4 Ring Dips 2x4,3 Cossack Squats 3x5 (Per Leg) Close hand Push Ups 3x20,15,10 Sit Ups 3x20,15,10 24 kg KB Goblet Squat 2x5 False Grip Practice (2x5,3 sec) Quote Link to comment
Keifer Posted March 21, 2019 Author Report Share Posted March 21, 2019 2.33 mi in 25:31 min Quote Link to comment
Keifer Posted March 21, 2019 Author Report Share Posted March 21, 2019 Wide Chin Ups 3x6,5,5 HS Push Ups 2x5,4 - 1/2 range of motion Pull Ups/L sit 3x6,6,4 Cossack Squats 3x5 (Per Leg) Close hand Push Ups 3x20,20,15 False Grip Practice (2x6,4 sec) Taking it easy tonight, still sore from earlier this week! Quote Link to comment
Keifer Posted March 22, 2019 Author Report Share Posted March 22, 2019 2.33 mi in 26:01 min Quote Link to comment
Keifer Posted March 25, 2019 Author Report Share Posted March 25, 2019 Wide Chin Ups 3x6,5,5 HS Push Ups 2x5 - 1/2 range of motion Pull Ups/L sit 3x6,5,5 Ring Dips 2x5,3 Ring Rows 3x5 (Almost level with the floor) Cossack Squats 3x5 (Per Leg) Close hand Push Ups 3x20,20,15 Sit Ups 3x20,15,10 24 kg KB Goblet Squat 3x5 False Grip Practice (2x6,3 sec) Quote Link to comment
Keifer Posted March 26, 2019 Author Report Share Posted March 26, 2019 2.32 mi at 25:45 Quote Link to comment
Keifer Posted April 1, 2019 Author Report Share Posted April 1, 2019 Wide Chin Ups 3x6,6,4 HS Push Ups 2x5 - 1/2 range of motion Pull Ups/L sit 3x6,5,5 Ring Dips 2x3,3 Ring Rows 3x5 (Almost level with the floor) Cossack Squats 3x5 (Per Leg) Close hand Push Ups 3x20,15,10 Sit Ups 3x20,15,10 24 kg KB Goblet Squat 3x5 False Grip Practice (2x8,3 sec) Quote Link to comment
Keifer Posted April 2, 2019 Author Report Share Posted April 2, 2019 2.36 mi in 25:13 min Quote Link to comment
Keifer Posted April 4, 2019 Author Report Share Posted April 4, 2019 Wide Chin Ups 3x5 HS Push Ups 2x5 - 1/2 range of motion Pull Ups/L sit 3x5 Ring Dips 2x3 Ring Rows 3x5 (Almost level with the floor) Cossack Squats 3x5 (Per Leg) - Keeping it slow and concentrating on negatives. Close hand Push Ups 3x20,20,15 Sit Ups 3x20,10 28 kg KB Goblet Squat 3x5 False Grip Practice (2x7,4 sec) - This so hard to get down, when your (cough) heavy! lol Quote Link to comment
Keifer Posted April 15, 2019 Author Report Share Posted April 15, 2019 Wide Chin Ups 3x6 24 kg KB Press 3x5 (Switched to KB press (neutral) to give my shoulders a rest. Irritation at top of the joint. ) Pull Ups/L sit 3x,6 Ring Dips 2x5,3 Ring Rows 3x5 (Almost level with the floor) Cossack Squats 3x5 (Per Leg) - Keeping it slow and concentrating on negatives. Close hand Push Ups 3x20,20,10 Sit Ups 3x20,20,10 28 kg KB Goblet Squat 3x5 False Grip Practice (2x7,4 sec) - The pain is getting less. Need to work on flexibility in my wrist which is horrible. Quote Link to comment
Keifer Posted April 19, 2019 Author Report Share Posted April 19, 2019 Wide Chin Ups 3x6,5,5 24 kg KB Press 3x5 Pull Ups/L sit 3x6,5,4 Ring Dips 2x5,4 Ring Rows 3x5 (Almost level with the floor) Cossack Squats 3x5 (Per Leg) - Keeping it slow and concentrating on negatives. Close hand Push Ups 3x20,15,10 Sit Ups 3x20,15,10 28 kg KB Goblet Squat 2x10,5 Quote Link to comment
Keifer Posted April 22, 2019 Author Report Share Posted April 22, 2019 Have to take a break from presses. My shoulder is really acting up! Getting old sucks! lol Wide Chin Ups 3x6,5,5 Pull Ups/L sit 3x5 Ring Rows 3x5 (Almost level with the floor) Cossack Squats 3x5 (Per Leg) - Keeping it slow and concentrating on negatives. Sit Ups 3x20,20,10 Quote Link to comment
Keifer Posted April 26, 2019 Author Report Share Posted April 26, 2019 Wide Chin Ups 3x6,6,5 28 kg KB Goblet Squat 3x10 Pull Ups 3x6 Ring Rows 3x5 (Almost level with the floor) Cossack Squats 2x5 (Per Leg) - Keeping it slow and concentrating on negatives. Sit Ups 2x20,15 Quote Link to comment
Keifer Posted April 29, 2019 Author Report Share Posted April 29, 2019 Wide Chin Ups 3x6 28 kg KB Goblet Squat 2x10 Pull Ups 3x7,6,5 Ring Rows 3x5 (Almost level with the floor) Cossack Squats 2x5 (Per Leg) - Keeping it slow and concentrating on negatives. Sit Ups 2x20 Quote Link to comment
Keifer Posted May 1, 2019 Author Report Share Posted May 1, 2019 2.28 mi run in 25:35 Have to start getting back into running. Yay! running lol! I think I have been sick most of this month. Quote Link to comment
Keifer Posted May 20, 2019 Author Report Share Posted May 20, 2019 Changing things up my shoulder still aggravated. I have had also to many breaks this year in workouts trying to get back into it. Why does laziness feel so good! lol 20 kg DB KB Clean 2x5 20 kg DB KB Squats 2x5 20 kg DB KB Rows 2x5 Wide Chin Ups 2x5,3 Close hand Push Ups 2x10 (Slow and concentrating on negative.) Pull Ups 2x5 Sit Ups 2x10 1 Quote Link to comment
Keifer Posted May 23, 2019 Author Report Share Posted May 23, 2019 20 kg DB KB Clean 2x5 20 kg DB KB Squats 2x5 20 kg DB KB Rows 2x5 Wide Chin Ups 2x5,4 Close hand Push Ups 2x10 (Slow and concentrating on negative.) Pull Ups 2x5 Sit Ups 2x10 1 Quote Link to comment
Keifer Posted May 24, 2019 Author Report Share Posted May 24, 2019 Starting progress all over. Have to start getting in the habit! Ah summer it is hot out there. 2.29 mi in 27:56 min 1 Quote Link to comment
Keifer Posted May 29, 2019 Author Report Share Posted May 29, 2019 Wow it is hot in Florida today! 2.29 mi in 27:08 min 1 Quote Link to comment
Keifer Posted May 30, 2019 Author Report Share Posted May 30, 2019 20 kg DB KB Clean 2x5 20 kg DB KB Squats 2x5 20 kg DB KB Rows 2x5 Got home late and low energy so save some for tomorrow. Quote Link to comment
Keifer Posted June 5, 2019 Author Report Share Posted June 5, 2019 Shoulder is on the mend, but trying not to aggravate it. 20 kg DB KB Clean 3x5 20 kg DB KB Squats 3x5 20 kg DB KB Rows 3x5 Quote Link to comment
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