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Keifer

Keifer's Daily Battles

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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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Wide Chin Ups 3x6,5,4 

Dips 3x12,12,7

Pull Ups 3x5,4,3

 

Push Ups 3x20

Cossack Squats 3x5   (Per Leg)

Sit Ups 3x20,20,10

Squat 2x10

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Got a new wall mounted pull up bar! :chuncky: It is the small things in life. lol Getting back into working out after several week break, work and no motivation.. Ah life!

 

Wide Chin Ups 3x6,5,4 

HS Push Ups 2x5 - 1/4 range of motion (Working on on these slowly. I remember these used the be easier! lol)

Pull Ups/L sit 3x5,4,3

 

Push Ups 3x20

Cossack Squats 3x5   (Per Leg)

Sit Ups 3x20,15,10

Squat 2x10

 

False Grip Practice (2x 7 sec - Making a fist and hanging by wrists. ouch!)

 

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Wide Chin Ups 3x6,5,5 

HS Push Ups 2x5 - 1/2 range of motion

Pull Ups/L sit 3x6,5,4

Ring Dips 2x4,3

Cossack Squats 3x5   (Per Leg) 

Close hand Push Ups 3x20,20,10

Sit Ups 3x20,20,10

Squat 2x20

 

False Grip Practice (2x4 sec - Making a fist and hanging by wrists. ouch!)

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Wide Chin Ups 3x6,5,4

HS Push Ups 2x5 - 1/2 range of motion

Pull Ups/L sit 3x5,5,4

Ring Dips 2x4,3

Cossack Squats 3x5   (Per Leg) 

Close hand Push Ups 3x20,15,10

Sit Ups 3x20,15,10

24 kg KB Goblet Squat 2x5 

 

False Grip Practice (2x5,3 sec)

 

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Wide Chin Ups 3x6,5,5

HS Push Ups 2x5,4 - 1/2 range of motion

Pull Ups/L sit 3x6,6,4

Cossack Squats 3x5   (Per Leg) 

Close hand Push Ups 3x20,20,15

 

False Grip Practice (2x6,4 sec)

Taking it easy tonight, still sore from earlier this week! :)

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Wide Chin Ups 3x6,5,5

HS Push Ups 2x5 - 1/2 range of motion

Pull Ups/L sit 3x6,5,5

Ring Dips 2x5,3

Ring Rows 3x5 (Almost level with the floor)

Cossack Squats 3x5   (Per Leg) 

Close hand Push Ups 3x20,20,15

Sit Ups 3x20,15,10

24 kg KB Goblet Squat 3x5 

 

False Grip Practice (2x6,3 sec)

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Wide Chin Ups 3x6,6,4

HS Push Ups 2x5 - 1/2 range of motion

Pull Ups/L sit 3x6,5,5

Ring Dips 2x3,3

Ring Rows 3x5 (Almost level with the floor)

Cossack Squats 3x5   (Per Leg) 

Close hand Push Ups 3x20,15,10

Sit Ups 3x20,15,10

24 kg KB Goblet Squat 3x5 

 

False Grip Practice (2x8,3 sec)

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Wide Chin Ups 3x5

HS Push Ups 2x5 - 1/2 range of motion

Pull Ups/L sit 3x5

Ring Dips 2x3

Ring Rows 3x5 (Almost level with the floor)

Cossack Squats 3x5   (Per Leg) - Keeping it slow and concentrating on negatives.

Close hand Push Ups 3x20,20,15

Sit Ups 3x20,10

28 kg KB Goblet Squat 3x5 

 

False Grip Practice (2x7,4 sec) - This so hard to get down, when your (cough) heavy! lol

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Wide Chin Ups 3x6

24 kg KB Press 3x5 (Switched to KB press (neutral) to give my shoulders a rest. Irritation at top of the joint. :( ) 

Pull Ups/L sit 3x,6

Ring Dips 2x5,3

Ring Rows 3x5 (Almost level with the floor)

Cossack Squats 3x5   (Per Leg) - Keeping it slow and concentrating on negatives.

Close hand Push Ups 3x20,20,10

Sit Ups 3x20,20,10

28 kg KB Goblet Squat 3x5 

 

False Grip Practice (2x7,4 sec) - The pain is getting less. Need to work on flexibility in my wrist which is horrible.

 

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Wide Chin Ups 3x6,5,5

24 kg KB Press 3x5 

Pull Ups/L sit 3x6,5,4

Ring Dips 2x5,4

Ring Rows 3x5 (Almost level with the floor)

Cossack Squats 3x5   (Per Leg) - Keeping it slow and concentrating on negatives.

Close hand Push Ups 3x20,15,10

Sit Ups 3x20,15,10

28 kg KB Goblet Squat 2x10,5

 

 

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Have to take a break from presses. My shoulder is really acting up! Getting old sucks! lol

 

Wide Chin Ups 3x6,5,5

Pull Ups/L sit 3x5

Ring Rows 3x5 (Almost level with the floor)

Cossack Squats 3x5   (Per Leg) - Keeping it slow and concentrating on negatives.

Sit Ups 3x20,20,10

 

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Wide Chin Ups 3x6,6,5

28 kg KB Goblet Squat 3x10

Pull Ups 3x6

Ring Rows 3x5 (Almost level with the floor)

Cossack Squats 2x5   (Per Leg) - Keeping it slow and concentrating on negatives.

Sit Ups 2x20,15

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Wide Chin Ups 3x6

28 kg KB Goblet Squat 2x10

Pull Ups 3x7,6,5

Ring Rows 3x5 (Almost level with the floor)

Cossack Squats 2x5   (Per Leg) - Keeping it slow and concentrating on negatives.

Sit Ups 2x20

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2.28 mi run in 25:35

 

Have to start getting back into running. Yay! running lol! I think I have been sick most of this month.

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Changing things up my shoulder still aggravated. I have had also to many breaks this year in workouts trying to get back into it. Why does laziness feel so good! lol

 

20 kg DB KB Clean 2x5

20 kg DB KB Squats 2x5

20 kg DB KB Rows 2x5

Wide Chin Ups 2x5,3

Close hand Push Ups 2x10 (Slow and concentrating on negative.)

Pull Ups 2x5

Sit Ups 2x10

 

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20 kg DB KB Clean 2x5

20 kg DB KB Squats 2x5

20 kg DB KB Rows 2x5

Wide Chin Ups 2x5,4

Close hand Push Ups 2x10 (Slow and concentrating on negative.)

Pull Ups 2x5

Sit Ups 2x10

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Starting progress all over. Have to start getting in the habit! Ah summer it is hot out there.

 

2.29 mi in 27:56 min

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20 kg DB KB Clean 2x5

20 kg DB KB Squats 2x5

20 kg DB KB Rows 2x5

 

Got home late and low energy so save some for tomorrow. :(

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