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Keifer

Keifer's Daily Battles

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30 min jog

 

Wide Chin Ups 3x5

Dips 3x10

Pull Ups 3x5,4,3

 

Push Ups 3x20,20,15

Sit Ups 3x20,15,10

 

Well getting ready for the AF PT test again this year in Dec. These are the minimums and I always stress until I review them then look at my normal workout. lol

 

Minimum for (40-49 yr); I am 42 this year. :)
Run: 14:52
Waist Measurement: 39 in
Push Ups: 21
Sit Ups: 34

 

These are my last year scores to beat!

2017 Year Scores

Run: 12:03

Waist: 36

Push Ups: 44

Sit Ups: 45

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Wide Chin Ups 3x5

Dips 3x10

Pull Ups 3x5,4,3

 

Did the last part in kind of a mock AF PT Test and still trying to get my workout. It made it harder since I still did the first part of my workout. 

Push Ups 3x36,15,10

Sit Ups 3x40 (AF Style),10,5

 

3.01 mi at 33:49 min (1st mile 9:11 up hill)

 

 

 

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Well did my PT test didn't fail but didn't pass either. I did 45 Push Ups and 43 Sit ups. During the run I pulled my calf muscle, so I had to quit running. Doc said it was pulled and bruised really bad. Doc pretty much told me to stretch more because I am not as young as I used to be. So that is a bummer.

 

Getting older sucks! lol

 

Wide Chin Ups 3x5,5,5

Dips 3x10

Pull Ups 2x5,3

 

Push Ups 3x25,15,10

Sit Ups 4x36,25,10,5

 

So just taking it easy on my leg for it to heal. Then they are going to reschedule the test. :(

 

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They haven't given me time yet. I imagine it would be sometime next month. I can finally walk on it for a good bit of time. It does start to stiffen towards the end of the day. 

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Did like a 10 min jog to see how my calf feels. It didn't cramp or start hurting so that is good start.

 

Wide Chin Ups 3x6,5,4

Dips 3x11

Pull Ups 3x5,4,3

 

Push Ups 3x30,20,15

Sit Ups 3x30,20,10

Squats 2x20

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Wide Chin Ups 3x6,5,4

Dips 3x11

Pull Ups 3x5,5,4

 

Push Ups 3x20

Sit Ups 3x20,20,10

 

3 mi in 34:10 min

 

Squats 2x20

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Wide Chin Ups 3x6,5,4 

Dips 3x11

Pull Ups 3x5,5,4

 

Push Ups 3x30,25,15

Sit Ups 3x26,20,10

  

2.35 mi in 26:22 min 

  

 

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AF pt test results.

 

47 Sit Ups

45 Push Ups

1.5 mi in 13:11

 

I get to relax for another year. ;)

 

Was not really happy with the run, but after the injury I was happy i did that good.

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Wide Chin Ups 3x5

Ring Dips 3x5

Pull Ups 3x5

 

Ring Push Ups 3x10

Sit Ups 2x20

Squats 2x20

 

Playing around with ring exercises. They are pretty tough to control the range of motion.

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Wide Chin Ups 3x6,5,4 

Dips 3x12,12,10

Pull Ups 3x5,4,3

 

Push Ups 3x20

Sit Ups 3x20,20,10

Cossack Squats 2x5   (Per Leg)

 

Going to do only 2 sets of the squats. I want to be able to walk tomorrow. lol

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Wide Chin Ups 3x5,4,3 

Dips 3x12,12,10

Pull Ups 3x5,4,3

 

Push Ups 3x20

Cossack Squats 2x5   (Per Leg)

Sit Ups 2x20

 

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