Keifer Posted September 22, 2022 Author Report Share Posted September 22, 2022 Speed Rope 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 2x6 24 kg KB Around the World (waist) 2x6 1 Quote Link to comment
Keifer Posted September 25, 2022 Author Report Share Posted September 25, 2022 9/20 10 min walk 20 min jog 10 min walk Quote Link to comment
Keifer Posted September 25, 2022 Author Report Share Posted September 25, 2022 5 min walk 20 min jog 5 min walk Sit Ups 2x15,10 HR Push Ups 2x10 Quote Link to comment
Keifer Posted September 27, 2022 Author Report Share Posted September 27, 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 2x15,12 32 kg DB Suit Case Deadlift 2x6 AB Wheel 2x6 24 kg KB Around the World (waist) 2x6 Quote Link to comment
Keifer Posted September 30, 2022 Author Report Share Posted September 30, 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 2x15,12 32 kg DB Suit Case Deadlift 2x6 Giving the abs a rest today! 🤣 Quote Link to comment
Keifer Posted October 3, 2022 Author Report Share Posted October 3, 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 2x4 24 kg DB KB Floor Press 2x15,12 32 kg DB Suit Case Deadlift 2x7 AB Wheel 2x7 24 kg KB Around the World (waist) 2x7 Quote Link to comment
Keifer Posted October 8, 2022 Author Report Share Posted October 8, 2022 10/4 10 min walk 20 min jog 10 min walk cool down Quote Link to comment
Keifer Posted October 8, 2022 Author Report Share Posted October 8, 2022 Speed rope warm up Ladder 3 rung -28 kg (Total 6 per exercise ,Rungs "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal Ring Pull Ups 2x4 28 kg DB KB Floor Press 2x10,7 32 kg DB Suit Case Deadlift 2x7 AB Wheel 2x7 28 kg KB Around the World (waist) 2x7 Quote Link to comment
Keifer Posted October 10, 2022 Author Report Share Posted October 10, 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 Ring Pull Ups 2x4 24 kg DB KB Floor Press 2x15,10 32 kg DB Suit Case Deadlift 2x7 AB Wheel 2x8 24 kg KB Around the World (waist) 2x8 Quote Link to comment
Keifer Posted October 14, 2022 Author Report Share Posted October 14, 2022 10/12 10 min walk 20 min jog 10 min walk Quote Link to comment
Keifer Posted October 14, 2022 Author Report Share Posted October 14, 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 Ring Pull Ups 2x4 24 kg DB KB Floor Press 2x15,10 Long week, kind of low energy today. So live to battle another day! 😂 Quote Link to comment
Keifer Posted October 24, 2022 Author Report Share Posted October 24, 2022 Took a week off because of travel and inflamed joints. 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 Ring Pull Ups 2x4 24 kg DB KB Floor Press 2x15,10 Cutting it short today. My bursitis/sciatic issues is killing hips! Getting older sucks! 😂 Quote Link to comment
Keifer Posted October 28, 2022 Author Report Share Posted October 28, 2022 Speed Rope Warm Up Ring Pull Ups 2x5,4 24 kg DB KB Presses 2x5 24 kg DB KB Squats 2x5 24 kg DB KB Rows 2x5 24 kg DB KB Floor Press 2x15,10 32 kg DB Suit Case Deadlift 2x8 AB Wheel 2x8 Quote Link to comment
Keifer Posted October 31, 2022 Author Report Share Posted October 31, 2022 Speed Rope Warm Up Ring Pull Ups 2x5,4 24 kg DB KB Presses 2x5 24 kg DB KB Squats 2x5 24 kg DB KB Rows 2x5 24 kg DB KB Floor Press 2x15,12 Little sore from Friday, so shortening the workout today. Lol Quote Link to comment
Keifer Posted November 3, 2022 Author Report Share Posted November 3, 2022 11/1 20 min walk 20 min run/walk 10 min cool down walk I am breaking in new inserts for planter fasciitis, so taking it slow getting used to them. Quote Link to comment
Keifer Posted November 7, 2022 Author Report Share Posted November 7, 2022 Speed Rope Warm Up Ring Pull Ups 1x5 24 kg DB KB Presses 2x5 24 kg DB KB Squats 2x5 24 kg DB KB Rows 2x5 24 kg DB KB Floor Press 2x15,12 That is all I got today. It has been a long day! Quote Link to comment
Keifer Posted November 11, 2022 Author Report Share Posted November 11, 2022 Speed Rope Warm Up Ring Pull Ups 2x5,4 24 kg DB KB Presses 2x5 24 kg DB KB Squats 2x5 24 kg DB KB Rows 2x5 24 kg DB KB Floor Press 2x15,13 32 kg KB Goblet Squats 2x5 AB Wheel 2x8 Quote Link to comment
Keifer Posted November 12, 2022 Author Report Share Posted November 12, 2022 10 min walk 20 jog 10 min walk Second time jogging with my PF inserts. This time didn't feel as weird. I been wearing them during the day to get used to them. Quote Link to comment
Keifer Posted November 14, 2022 Author Report Share Posted November 14, 2022 Speed Rope Warm Up Ring Pull Ups 2x5,3 24 kg DB KB Presses 2x5 24 kg DB KB Squats 2x5 24 kg DB KB Rows 2x5 24 kg DB KB Floor Press 2x15 32 kg KB Goblet Squats 2x5 AB Wheel 2x10,8 Quote Link to comment
Keifer Posted November 17, 2022 Author Report Share Posted November 17, 2022 11/16 10 min walk 20 min jog 10 min ealk Quote Link to comment
Keifer Posted November 17, 2022 Author Report Share Posted November 17, 2022 Speed Rope Warm Up 24 kg DB KB Presses 2x5 24 kg DB KB Squats 2x5 24 kg DB KB Rows 2x5 24 kg DB KB Floor Press 2x15 32 kg KB Goblet Squats 2x5 Had to skip my pull ups, my lat strained on my right side. Geesh! On my rows I pull with center of my back to hit that area, so that keeps it from hurting. Quote Link to comment
Keifer Posted November 21, 2022 Author Report Share Posted November 21, 2022 11/19 10 min walk 20 min jog 10 min walk Quote Link to comment
Keifer Posted November 21, 2022 Author Report Share Posted November 21, 2022 Speed Rope Warm Up 24 kg DB KB Presses 2x5 24 kg DB KB Squats 2x5 24 kg DB KB Rows 2x5 24 kg DB KB Floor Press 2x15 32 kg KB Goblet Squats 2x5 AB Wheel 2x10 Quote Link to comment
Keifer Posted November 23, 2022 Author Report Share Posted November 23, 2022 10 min walk 20 min jog 10 min walk 1 Quote Link to comment
Keifer Posted November 27, 2022 Author Report Share Posted November 27, 2022 11/25 10 min walk 20 min jog 10 min walk Quote Link to comment
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