Keifer Posted August 15, 2019 Author Report Share Posted August 15, 2019 20 kg DB KB Clean 5x5 20 kg DB KB Rows 5x5 Close Hand Push Ups 3x5 (keeping it slow and controlled) Sit Ups 3x20,15,10 Hamstrings still feeling all the kettlebell swings! I think I was being to aggressive. lol 1 Quote Link to comment
Keifer Posted August 19, 2019 Author Report Share Posted August 19, 2019 24 kg DB KB Clean 3x5 24 kg DB KB Squats 3x5 24 kg DB KB Rows 3x5 28 kg KB Swings 2x20 Close Hand Push Ups 3x5 (keeping it slow and controlled) Sit Ups 3x20,20,10 Quote Link to comment
Keifer Posted August 22, 2019 Author Report Share Posted August 22, 2019 24 kg DB KB Clean 3x5 24 kg DB KB Squats 3x5 24 kg DB KB Rows 3x5 It was a crazy day at work. So energy levels are low, taking it easy. I did get in like pull ups at work. (peer pressure lol) Didn't feel bad at all. Lets see how sore I am tomorrow. lol Pull Ups 2x5 Quote Link to comment
Keifer Posted September 10, 2019 Author Report Share Posted September 10, 2019 I have been so lazy last couple weeks.. I have to find some motivation! 24 kg DB KB Clean/press 3x5 (Yay! Presses with no pain!) 24 kg DB KB Rows 3x5 Close Hand Push Ups 2x10 1 Quote Link to comment
Keifer Posted September 14, 2019 Author Report Share Posted September 14, 2019 Doing body weight squats today. Funny story if you do pull ups on a door way pull up bar. It may come off and you fall on your ass. lol Yea we had one at work and I feel from the top of a pull up and landed on my hip. Reminds me if you in your 40s you don't bounce like you used too. KB Ladders 3 Rungs 24 kg DB KB Clean/Press BW Squats 24 kg DB KB Rows Close Hand Push Ups 3x10 Sit Ups 3x20,15,10 Push Ups 2x10 Quote Link to comment
Keifer Posted September 14, 2019 Author Report Share Posted September 14, 2019 I been doing pull ups at work about twice a week. It is kind of a group function with guys who can do them. Wide Grip Chin ups 2x5 Pull Ups 1x5 1 Quote Link to comment
Sloth the Enduring Posted September 14, 2019 Report Share Posted September 14, 2019 Ouch. I’ve done that too. 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 September 17, 2019 Author Report Share Posted September 17, 2019 Had to travel this week, so small in room workout. Close Hand Push Ups 4x10 Sit Ups 3x20,20,10 BW Squats 3x10 Push Ups 2x10 Quote Link to comment
Keifer Posted September 20, 2019 Author Report Share Posted September 20, 2019 KB Ladders 3 Rungs 24 kg DB KB Clean/Press 24 kg DB KB Squats 24 kg DB KB Rows Chip Ups 3x5 Close Hand Push Ups 3x10 Sit Ups 3x20,15,10 Push Ups 2x10 Quote Link to comment
Keifer Posted September 23, 2019 Author Report Share Posted September 23, 2019 KB Ladders 3 Rungs 24 kg DB KB Clean/Press 24 kg DB KB Squats 24 kg DB KB Rows Chip Ups 3x5 Close Hand Push Ups 3x10 Sit Ups 3x20,20,10 Push Ups 3x10 Quote Link to comment
Keifer Posted September 24, 2019 Author Report Share Posted September 24, 2019 Starting to get back into running. It was hot today and I was slow. lol 2.26 mi jog in 26:00 min 1 Quote Link to comment
Keifer Posted September 29, 2019 Author Report Share Posted September 29, 2019 9/28 Uncover a grey water tank and lift the concrete lids. I think I will count that as exercise. lol 9/29 2.35 mi jog at 27:10 Got the first mile down to 10 min, been running it in 11:30. Progress at least. :) 1 Quote Link to comment
Keifer Posted October 2, 2019 Author Report Share Posted October 2, 2019 KB Ladders 4 Rungs (1,2,3,4=10) 24 kg DB KB Clean/Press 24 kg DB KB Squats 24 kg DB KB Rows Chip Ups 3x5 Close Hand Push Ups 3x10 Sit Ups 3x20,20,15 Push Ups 3x20,15,5 Quote Link to comment
Keifer Posted October 3, 2019 Author Report Share Posted October 3, 2019 2.30 mi in 26:00 min Quote Link to comment
Keifer Posted October 5, 2019 Author Report Share Posted October 5, 2019 KB Ladders 3 Rungs (1,2,3=6) 24 kg DB KB Clean/Press 24 kg DB KB Squats 24 kg DB KB Rows Chip Ups 3x5,5,3 Close Hand Push Ups 3x15,15,10 Sit Ups 3x20,15,5 Push Ups 3x20,15,5 Pull Ups 1x5 Quote Link to comment
Keifer Posted October 7, 2019 Author Report Share Posted October 7, 2019 KB Ladders 4 Rungs (1,2,3,4=10) 24 kg DB KB Clean/Press 24 kg DB KB Squats 24 kg DB KB Rows Chip Ups 3x5,5,3 Close Hand Push Ups 3x20,10,10 Sit Ups 3x20,20,10 Push Ups 3x20,15,5 Pull Ups 1x5 Quote Link to comment
Keifer Posted October 8, 2019 Author Report Share Posted October 8, 2019 2.33 mi in 27:40 min Quote Link to comment
Keifer Posted October 11, 2019 Author Report Share Posted October 11, 2019 KB Ladders 4 Rungs (1,2,3,4=10) 24 kg DB KB Clean/Press 24 kg DB KB Squats 24 kg DB KB Rows Chip Ups 3x5,5,4 Close Hand Push Ups 3x20,15,10 Sit Ups 3x20,15,10 Push Ups 3x20,15,10 Quote Link to comment
Keifer Posted October 12, 2019 Author Report Share Posted October 12, 2019 2.32 mi in 27:35 min Starting working on my martial art form again. Noticed I am starting to get tight in the hips, so need something different. I am so rusty! lol 1 Quote Link to comment
Keifer Posted October 15, 2019 Author Report Share Posted October 15, 2019 KB Ladders 4 Rungs (1,2,3,4=10) 24 kg DB KB Clean/Press 24 kg DB KB Squats 24 kg DB KB Rows Chip Ups 3x5,5,4 Low energy level today. Taking it easy today! Quote Link to comment
Sloth the Enduring Posted October 16, 2019 Report Share Posted October 16, 2019 I did my first double KB workout today. It was a killer at 16kg. I’m even more impressed with your log now. 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 October 16, 2019 Author Report Share Posted October 16, 2019 They are really fun to workout with, and learn to use properly. 1 Quote Link to comment
Keifer Posted October 16, 2019 Author Report Share Posted October 16, 2019 2.33 mi in 27:33 min Martial Arts forms Quote Link to comment
Keifer Posted October 18, 2019 Author Report Share Posted October 18, 2019 KB Ladders 3 Rungs (1,2,3=6) 24 kg DB KB Clean/Press 24 kg DB KB Squats 24 kg DB KB Rows Chip Ups 2x5 Close Hand Push Ups 2x20,17 Sit Ups 2x20,15 Push Ups 2x20,15 Quote Link to comment
Keifer Posted October 21, 2019 Author Report Share Posted October 21, 2019 10/20 Sunday at drill Organized fun at 0600 this drill. We did type of four corners type of exercise on teams. On a running track with exercises at one end of the track with 4 stations. 1st station Sit Ups or Supermans 2st station Squats or Mountain climbers 3nd station Planks or Push Ups 4rd station Squat Jumps or Jumping Jacks Sprinting between stations and one lap around the track after 4 stations. We did this for 30 min session. 1 Quote Link to comment
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.