Keifer Posted November 27, 2022 Author Report Share Posted November 27, 2022 10 min walk 25 min jog 10 min walk Quote Link to comment
Keifer Posted November 28, 2022 Author Report Share Posted November 28, 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 1 Quote Link to comment
Keifer Posted December 2, 2022 Author Report Share Posted December 2, 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 December 12, 2022 Author Report Share Posted December 12, 2022 Speed Rope Warm Up Ring Pull Ups 1x3 (still dealing with my lat strain) 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 December 14, 2022 Author Report Share Posted December 14, 2022 10 min walk 25 min jog 10 min walk Quote Link to comment
Keifer Posted December 15, 2022 Author Report Share Posted December 15, 2022 Speed Rope Warm Up Ring Pull Ups 1x3 (still dealing with my lat strain) 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 December 17, 2022 Author Report Share Posted December 17, 2022 10 min walk 27 min jog 10 min walk Quote Link to comment
Keifer Posted December 19, 2022 Author Report Share Posted December 19, 2022 Speed Rope Warm Up Ring Pull Ups 1x3 (still dealing with my lat strain) 24 kg DB KB Presses 2x5 24 kg DB KB Squats 2x5 24 kg DB KB Rows 2x5 24 kg DB KB Floor Press 2x20,15 32 kg KB Goblet Squats 2x5 Quote Link to comment
Keifer Posted January 1, 2023 Author Report Share Posted January 1, 2023 I haven't been able to shake the "crude" and congestion. So time to start back at it! It is almost out of my system. Ring Pull Ups 1x3 (still dealing with my lat strain) 24 kg DB KB Presses 2x5 24 kg DB KB Squats 2x5 24 kg DB KB Rows 2x5 24 kg DB KB Floor Press 2x20,10 Ab wheel 2x10 1 Quote Link to comment
Keifer Posted January 4, 2023 Author Report Share Posted January 4, 2023 1/1 Ring Pull Ups 1x3 (still dealing with my lat strain) 24 kg DB KB Presses 2x5 24 kg DB KB Squats 2x5 24 kg DB KB Rows 2x5 24 kg DB KB Floor Press 2x20,15 Ab wheel 2x10 Quote Link to comment
Keifer Posted January 4, 2023 Author Report Share Posted January 4, 2023 10 min walk 30 min jog 10 min walk 1 Quote Link to comment
Keifer Posted January 6, 2023 Author Report Share Posted January 6, 2023 Speed Rope Warm Up Ring Holds 3x30 sec (Still got the lat pulled muscle. So sub for holds and squeezing my back) 24 kg DB KB Presses 2x5 24 kg DB KB Squats 2x5 24 kg DB KB Rows 2x5 24 kg DB KB Floor Press 2x20,13 32 kg KB Goblet Squats 2x6 Ab wheel 2x10 1 Quote Link to comment
Keifer Posted January 9, 2023 Author Report Share Posted January 9, 2023 1/7 45 min walk Quote Link to comment
Keifer Posted January 9, 2023 Author Report Share Posted January 9, 2023 Speed Rope Warm Up Ring Holds 3x30 sec (Still got the lat pulled muscle. So sub for holds and squeezing my back) 24 kg DB KB Presses 2x5 24 kg DB KB Squats 2x5 24 kg DB KB Rows 2x5 24 kg DB KB Floor Press 2x20,15 32 kg KB Goblet Squats 2x6 Ab wheel 2x10 1 Quote Link to comment
Keifer Posted January 13, 2023 Author Report Share Posted January 13, 2023 1/10 10 min walk 30 min jog 10 min walk Quote Link to comment
Keifer Posted January 13, 2023 Author Report Share Posted January 13, 2023 Speed Rope Warm Up Ring Holds 3x30 sec (Still got the lat pulled muscle. So sub for holds and squeezing my back) 24 kg DB KB Presses 2x5 24 kg DB KB Squats 2x5 24 kg DB KB Rows 2x5 Long week that is all I got. Lol Quote Link to comment
Keifer Posted January 16, 2023 Author Report Share Posted January 16, 2023 Speed Rope Warm Up Ring Holds 2x30 sec (Still got the lat pulled muscle. So sub for holds and squeezing my back) 24 kg DB KB Presses 2x5 24 kg DB KB Squats 2x5 24 kg DB KB Rows 2x5 Light workout today. PT test is on Thursday so after this one I will go in a little harder. It been a long weekend. 1 Quote Link to comment
Keifer Posted January 26, 2023 Author Report Share Posted January 26, 2023 40 min walk Speed Rope Warm Up Ring Holds 3x30 sec (Still got the lat pulled muscle. So sub for holds and squeezing my back) 24 kg DB KB Presses 2x5 24 kg DB KB Squats 2x5 24 kg DB KB Rows 2x5 24 kg DB KB Floor Press 2x20,10 1 Quote Link to comment
Keifer Posted January 28, 2023 Author Report Share Posted January 28, 2023 30 min walk Quote Link to comment
Keifer Posted January 28, 2023 Author Report Share Posted January 28, 2023 10 min walk 30 min jog 10 min walk 1 Quote Link to comment
Keifer Posted February 3, 2023 Author Report Share Posted February 3, 2023 Speed Rope Warm Up Ring Holds 3x30 sec (Still got the lat pulled muscle. So sub for holds and squeezing my back) 24 kg DB KB Presses 2x5 24 kg DB KB Squats 2x5 24 kg DB KB Rows 2x5 24 kg DB KB Floor Press 2x20,10 32 kg KB Goblet Squats 2x6 Quote Link to comment
Keifer Posted February 5, 2023 Author Report Share Posted February 5, 2023 We did group PT today. 1.5 mile run at one end you do 10 push ups and other 20 sec planks. I was proud I didn't puke! LoL Quote Link to comment
Keifer Posted February 6, 2023 Author Report Share Posted February 6, 2023 30 min walk Quote Link to comment
Keifer Posted February 9, 2023 Author Report Share Posted February 9, 2023 Speed Rope Warm Up Ring Holds 2x30 sec 24 kg DB KB Presses 2x6 24 kg DB KB Squats 2x6 24 kg DB KB Rows 2x6 24 kg DB KB Floor Press 2x20,12 32 kg KB Goblet Squats 2x6 Quote Link to comment
Keifer Posted February 20, 2023 Author Report Share Posted February 20, 2023 2/16 AF PT test done for this year. Push Ups - 44 Reps Plank - 3:31 min Run - 13:32 min Not my best score for a run, didn't really train that hard. It is a pass though, so I will take it. Lol Quote Link to comment
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