Keifer Posted June 23, 2022 Author Report Share Posted June 23, 2022 Speed Rope warm up Ladder 4 rung -24 kg (Total 10 per exercise ,Rungs "1,2,3,4") DB KB Presses DB KB Squats DB KB Rows Normal 24 kg DB KB Floor Press 3x15,13,10 Ab Wheel 2x8 32 kg KB Swings 3x15 32 kg DB KB Holds 2x35,30 sec Quote Link to comment
Keifer Posted June 27, 2022 Author Report Share Posted June 27, 2022 6/25 5 min walk 30 min jog 10 min walk Quote Link to comment
Keifer Posted June 27, 2022 Author Report Share Posted June 27, 2022 Speed Rope warm up Ladder 4 rung -24 kg (Total 10 per exercise ,Rungs "1,2,3,4") DB KB Presses DB KB Squats DB KB Rows Normal 24 kg DB KB Floor Press 3x15,15,10 Ab Wheel 2x8 32 kg KB Swings 3x15 32 kg DB KB Holds 2x35 sec 1 Quote Link to comment
Keifer Posted June 29, 2022 Author Report Share Posted June 29, 2022 5 min walk Chin ups 1x5 Pull ups 1x5 Chin Ups 1x1 Pull Ups 1x1 30 min Jog 10 min walk Quote Link to comment
Keifer Posted July 11, 2022 Author Report Share Posted July 11, 2022 Took a week off due to some inflammation. Going to drop a run through a week work back into it. Speed Rope warm up Ladder 3 rung -24 kg (Total 6 per exercise ,Rungs "1,2,3,4") DB KB Presses DB KB Squats DB KB Rows Normal 24 kg DB KB Floor Press 2x15 Ab Wheel 2x8 Quote Link to comment
Keifer Posted July 14, 2022 Author Report Share Posted July 14, 2022 Found out why my energy was low first of the week. Everybody is fighting a bug in house so that explains it. Easy workout today. Speed Rope warm up Ladder 3 rung -24 kg (Total 6 per exercise ,Rungs "1,2,3,4") DB KB Presses DB KB Squats DB KB Rows Quote Link to comment
Keifer Posted July 18, 2022 Author Report Share Posted July 18, 2022 Speed Rope warm up Ladder 3 rung -24 kg (Total 6 per exercise ,Rungs "1,2,3,4") DB KB Presses DB KB Squats DB KB Rows Normal 24 kg DB KB Floor Press 2x15 Ab Wheel 2x10 32 kg KB Swings 2x20 32 kg DB KB Holds 2x35,30 sec Quote Link to comment
Keifer Posted July 21, 2022 Author Report Share Posted July 21, 2022 7/20 Had to run on treadmill due to weather. So boring! Lol 10 min walk 30 min jog 4-4.5 mph 4% incline 10 min walk Quote Link to comment
Keifer Posted July 23, 2022 Author Report Share Posted July 23, 2022 Speed Rope warm up Ladder 3 rung -24 kg (Total 6 per exercise ,Rungs "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal 24 kg DB KB Floor Press 2x15 Ab Wheel 2x10 32 kg KB Swings 2x20 32 kg DB KB Holds 2x35 sec Quote Link to comment
Keifer Posted July 24, 2022 Author Report Share Posted July 24, 2022 10 min walk 30 min jog 10 min walk Quote Link to comment
Keifer Posted July 28, 2022 Author Report Share Posted July 28, 2022 Speed Rope warm up Ladder 3 rung -24 kg (Total 6 per exercise ,Rungs "1,2,3") DB KB Presses DB KB Squats DB KB Rows I am running on empty today so taking it easy. It has been a long week. Quote Link to comment
Keifer Posted July 31, 2022 Author Report Share Posted July 31, 2022 10 min walk 28 min jog 10 min walk It is definitely hot out today. All I could get is 28 min! Quote Link to comment
Keifer Posted August 8, 2022 Author Report Share Posted August 8, 2022 Speed Rope warm up Ladder 3 rung -24 kg (Total 6 per exercise ,Rungs "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal 24 kg DB KB Floor Press 2x15,10 Ab Wheel 2x10,5 Quote Link to comment
Keifer Posted August 9, 2022 Author Report Share Posted August 9, 2022 5 min walk 20 jog 4% Incline @ 4-4.5 mph 5 min walk Quote Link to comment
Keifer Posted August 12, 2022 Author Report Share Posted August 12, 2022 Speed Rope warm up Ladder 3 rung -24 kg (Total 6 per exercise ,Rungs "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal 24 kg DB KB Floor Press 2x15,10 Quote Link to comment
Keifer Posted August 15, 2022 Author Report Share Posted August 15, 2022 Speed Rope warm up Ladder 3 rung -24 kg (Total 6 per exercise ,Rungs "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal 24 kg DB KB Floor Press 2x15,10 Quote Link to comment
Keifer Posted August 16, 2022 Author Report Share Posted August 16, 2022 It was hot today. Made it about 15 mins! Lol 10 min walk 15 min jog 15 min walk Quote Link to comment
Keifer Posted August 18, 2022 Author Report Share Posted August 18, 2022 Ladder 3 rung -24 kg (Total 6 per exercise ,Rungs "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal 24 kg DB KB Floor Press 2x15,10 Quote Link to comment
Keifer Posted August 29, 2022 Author Report Share Posted August 29, 2022 Speed Rope warm up Ladder 3 rung -24 kg (Total 6 per exercise ,Rungs "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal 24 kg DB KB Floor Press 2x15,10 Ab Wheel 2x5 Quote Link to comment
Keifer Posted September 1, 2022 Author Report Share Posted September 1, 2022 Speed Rope warm up Ladder 3 rung -24 kg (Total 6 per exercise ,Rungs "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal 24 kg DB KB Floor Press 2x15,10 24 kh KB Around the World (waist) 2x10 Quote Link to comment
Keifer Posted September 4, 2022 Author Report Share Posted September 4, 2022 8/30 10 min walk 20 min jog 10 min walk Quote Link to comment
Keifer Posted September 4, 2022 Author Report Share Posted September 4, 2022 Speed Rope warm up Ladder 3 rung -24 kg (Total 6 per exercise ,Rungs "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal 24 kg DB KB Floor Press 2x15 32 kg DB Suit Case Deadlift 2x5 AB Wheel 2x5 24 kg KB Around the World (waist) 2x5 Quote Link to comment
Keifer Posted September 7, 2022 Author Report Share Posted September 7, 2022 10 min walk 20 min jog 10 min walk Quote Link to comment
Keifer Posted September 15, 2022 Author Report Share Posted September 15, 2022 Ladder 3 rung -24 kg (Total 6 per exercise ,Rungs "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal 24 kg DB KB Floor Press 2x15,10 32 kg DB Suit Case Deadlift 2x5 AB Wheel 2x5 24 kg KB Around the World (waist) 2x5 Quote Link to comment
Keifer Posted September 19, 2022 Author Report Share Posted September 19, 2022 Ladder 3 rung -24 kg (Total 6 per exercise ,Rungs "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal Ring Pull Ups 2x3 24 kg DB KB Floor Press 2x15,10 32 kg DB Suit Case Deadlift 2x6 AB Wheel 2x5 24 kg KB Around the World (waist) 2x6 Quote Link to comment
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