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Keifer

Keifer's Daily Battles

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Pull Ups 4x5,5,3,2 (wide grip) 

Dips 4x10,10,10,5 

Chin Ups 4x5,5,3,2
Close Hands Push Ups 4x10,10,5,5
Hanging Leg Raises 4x5
Sit Ups 2x10

Squats 2x5 (Trying to work these in without hurting my run.)
 
2.1 mi jog @ 24 min (Still trying to get used to the heat!)

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Pushed mowed the lawn first! I guess it adds to the calorie burn! :)

 

3:30 min Speed rope
 
28 kg DB KB Clean/Press 3x3
28 kg DB KB Squats 3x3
28 kg DB KB Rows 3x3
28 kg DB KB Sumo Squats 3x3
 

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7/11

 

Pull Ups 4x5,5,3,2 (wide grip) 
Dips 4x10,10,10,5 
Chin Ups 4x5,5,5,3
Close Hands Push Ups 4x10
Hanging Leg Raises 2x5
Sit Ups 4x10
Squats 4x5 
 
30 min Jog 4 mph 5% incline

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4:00 min Speed rope
 
28 kg DB KB Clean/Press 3x3
28 kg DB KB Squats 3x3
28 kg DB KB Rows 3x3
28 kg DB KB Sumo Squats 3x5

32 kg KB Swing 3x10

Ab Wheel 2x5

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7/18

 

 

Pull Ups 4x5,5,3,2 (wide grip) 
Dips 4x10,10,10,5 
Chin Ups 4x5,5,3,2

Hanging Leg Raises 2x5
Close Hands Push Ups 4x10,10,10,7
Sit Ups 4x10
Squats 4x5 
 
30 min Jog 4-4.5 mph 6% incline

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5:00 min Speed rope
 
28 kg DB KB Clean/Press 3x3
28 kg DB KB Squats 3x3
28 kg DB KB Rows 3x3
28 kg DB KB Sumo Squats 3x5
32 kg KB Swing 3x10
Ab Wheel 3x5

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Pull Ups 4x5,5,3,2 (wide grip) 
Dips 4x10,10,10,7 
Chin Ups 4x5,5,3,2
Hanging Leg Raises 2x5
Close Hands Push Ups 4x10
Sit Ups 4x10
Squats 2x10 
 

5 min walk 3 mph 6% Incline
30 min Jog 4 mph 6% Incline

5 min walk 3 mph 0% Incline

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Went to Velocity sports this weekend for my daughters 16th birthday. It is basically a giant room of trampolines, big foam pits you can fall into and they had a American Ninja Course. I must have played on that course for a hour. I did good on it, but I do not have the pull up endurance needed for those crazy course. I was so freaking sore until yesterday. I think I established I am not 18 anymore, but I outlasted almost all the kids, so I am happy with that. :)

 

Back to the grind!

 

5:00 min Speed rope
 
28 kg DB KB Clean/Press 3x3
28 kg DB KB Squats 3x3
28 kg DB KB Rows 3x3
28 kg DB KB Sumo Squats 3x5
32 kg KB Swing 3x10
Ab Wheel 3x5

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Lately doesn't feel like I get to train as much as I want. I have to remind myself it is a marathon not a race. :)

 

Sent from my LG-K450 using Tapatalk

 

 

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5:00 min Speed rope
 
28 kg DB KB Clean/Press 3x3
28 kg DB KB Squats 3x3
28 kg DB KB Rows 3x3
28 kg DB KB Sumo Squats 3x5
32 kg KB Swing 4x10
Ab Wheel 4x5

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8/4

 

Pull Ups 4x5,5,5,3 (wide grip) 
Dips 4x11,10,8,5 
Chin Ups 4x5,5,5,3
Hanging Leg Raises 2x5
Close Hands Push Ups 4x15,12,8,5
Sit Ups 4x15,12,10,10
 
5 min walk 3 mph 6% Incline
30 min Jog 4 mph 6% Incline
5 min walk 3 mph 0% Incline

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5:00 min Speed rope
 
28 kg DB KB Clean/Press 3x3
28 kg DB KB Squats 3x3
28 kg DB KB Rows 3x3
28 kg DB KB Sumo Squats 3x5
32 kg KB Swing 4x10
Ab Wheel 4x6

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Thanks, yea I have always like to do big movements in full body workouts. I don't have the energy or time to space out a upper and lower body routine during the week. 

 

Pull Ups 4x5,5,3,3 (wide grip) 
Dips 4x10,10,8,5 
Chin Ups 4x5,5,5,3
Close Hands Push Ups 4x15,12,10,5
Sit Ups 4x15,12,10,8
 
5 min walk 3 mph 6% Incline
30 min Jog 4 mph 6% Incline
5 min walk 3 mph 0% Incline

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5:00 min Speed rope
 
28 kg DB KB Clean/Press 3x3
28 kg DB KB Squats 3x3
28 kg DB KB Rows 3x3
28 kg DB KB Sumo Squats 3x5
32 kg KB Swing 5x10
Ab Wheel 4x6

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Took a easy day today, been a long week.

 

Pull Ups 2x5 (wide grip) 
Dips 2x10 
Chin Ups 2x5
Close Hands Push Ups 2x10
Sit Ups 2x10
 
2.8 mi jog @ 32:59 min

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5:00 min Speed rope
 
28 kg DB KB Clean/Press 3x3
28 kg DB KB Squats 3x3
28 kg DB KB Rows 3x3
28 kg DB KB Sumo Squats 3x5
32 kg KB Swing 5x10
Ab Wheel 4x6

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Pull Ups 4x5,5,5,4 (wide grip) 
Dips 4x10,10,8,5
Chin Ups 4x5,5,5,4
Close Hands Push Ups 4x10
Sit Ups 4x10
 
5 min walk 3 mph 6% Incline
30 min Jog 4 mph 6% Incline
5 min walk 3 mph 0% Incline

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8/21

 

5:00 min Speed rope
 
28 kg DB KB Clean/Press 3x3
28 kg DB KB Squats 3x3
28 kg DB KB Rows 3x3
28 kg DB KB Sumo Squats 3x5
 

8/22

Pull Ups 4x5,5,5,4 (wide grip) 
Dips 4x10,10,10,5
Chin Ups 4x5,5,5,2
Close Hands Push Ups 4x10,10,10,5
Sit Ups 2x10
 
2.3 mi Jog 25:52 min
 

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5:00 min Speed rope
 
28 kg DB KB Clean/Press 3x3
28 kg DB KB Squats 3x3
28 kg DB KB Rows 3x3
28 kg DB KB Sumo Squats 3x5
32 kg KB Swing 5x10
Ab Wheel 4x6

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Well month of Sept been crazy for us in Florida! Going to reorganize some of my workout. Leave cardio with less exercises to use it more as recover.

 

Going to start doing some ladder work to help build muscle endurance. I forgot how much they suck! lol

 

Pull Ups 2x5,
Dips 2x10

 

28 kg DB Ladder 3 Rungs

  • DB KB Clean/Press
  • DB KB Squats
  • DB KB Rows
  • DB KB Sumo Squats

32 kg KB Swing 2x10

Push Ups 2x10

Sit Ups 2x10

Ab Wheel 2x5

 

 

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Pull Ups 2x5,
Dips 2x10
 
28 kg DB Ladder 3 Rungs
DB KB Clean/Press
DB KB Squats
DB KB Rows
DB KB Sumo Squats


32 kg KB Swing 2x10
Push Ups 2x10
Sit Ups 2x10
Ab Wheel 2x5

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Pull Ups 2x5,
Dips 2x10
 
28 kg DB Ladder 3 Rungs
DB KB Clean/Press
DB KB Squats
DB KB Rows
DB KB Sumo Squats

 

32 kg KB Swing 2x10
Push Ups 2x10
Sit Ups 2x10
 

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