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Keifer

Keifer's Daily Battles

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Pull Ups 2x5
Dips 2x10
 
24 kg DB Ladder 4 Rungs (Ouch!)
DB KB Clean/Press
DB KB Squats
DB KB Rows
DB KB Sumo Squats

 

Push Ups 3x20,15,10

Squats 2x10
Sit Ups 3x20,20,10

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Pull Ups 2x5
Dips 2x10
 
20 kg DB Ladder 3 Rungs
DB KB Clean/Press
DB KB Squats
DB KB Rows
DB KB Single Leg Dead Lift

 

Push Ups 3x20,15,10

Squats 2x10
Sit Ups 3x20,20,10

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Pull Ups 2x5

Dips 2x10
Chin Ups 2x3

Wall Handstands 1x30 sec (Going to start building these up again to Wall Handstand Push Ups!)

 

24 kg DB Ladder 3 Rungs
DB KB Clean/Press
DB KB Squats
DB KB Rows
DB KB Single Leg Dead Lift

 

Push Ups 3x20,15,10

Sit Ups 3x20,15,10

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Pull Ups 2x5

Dips 2x10
Chin Ups 2x3

Wall Handstands 1x30 sec (Going to start building these up again to Wall Handstand Push Ups!)

 

20 kg DB Ladder 4 Rungs
DB KB Clean/Press
DB KB Squats
DB KB Rows
DB KB Single Leg Dead Lift

 

Push Ups 3x20,15,10

Squats 3x10

Sit Ups 3x20,15,10

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Pull Ups 2x5

Dips 2x10
Chin Ups 2x3

Wall Handstands 1x30 sec 

 

24 kg DB Ladder 4 Rungs
DB KB Clean/Press
DB KB Squats
DB KB Rows
DB KB Single Leg Dead Lift

 

Push Ups 3x20,15,10

Squats 2x10

Sit Ups 3x20,15,10

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Pull Ups 2x5

Dips 2x10
Chin Ups 2x4,3

Wall Handstands 1x30 sec 

 

20 kg DB Ladder 5 Rungs
DB KB Clean/Press
DB KB Squats
DB KB Rows
DB KB Single Leg Dead Lift

 

Push Ups 3x20,16,10

Squats 3x10

Sit Ups 3x20,15,10

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Pull Ups 2x5

Dips 2x10
Chin Ups 2x4,3

Wall Handstands 1x30 sec 

 

24 kg DB Ladder 3 Rungs
DB KB Clean/Press
DB KB Squats
DB KB Rows
DB KB Single Leg Dead Lift

 

Low energy tonight, live to fight another day!! :)

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Pull Ups 2x6,5

Dips 2x11
Chin Ups 2x4

Wall Handstands 1x30 sec 

 

20 kg DB Ladder 4 Rungs
DB KB Clean/Press
DB KB Squats
DB KB Rows
DB KB Single Leg Dead Lift

 

Push Ups 3x20,17,10

Squats 3x10

Sit Ups 3x20,15,10

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Pull Ups 2x6,5

Dips 2x10
Chin Ups 2x5,3

Wall Handstands 1x30 sec 

 

24 kg DB Ladder 3 Rungs
DB KB Clean/Press
DB KB Squats
DB KB Rows
DB KB Single Leg Dead Lift

 

Push Ups 3x20,20,10

Squats 3x10

Sit Ups 3x20,20,10

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Pull Ups 2x6,5

Dips 2x12,10
Chin Ups 2x5

Wall Handstands 1x30 sec 

 

20 kg DB Ladder 3 Rungs
DB KB Clean/Press
DB KB Squats
DB KB Rows
DB KB Single Leg Dead Lift

 

 

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Pull Ups 2x6,5
Dips 2x12,10
Chin Ups 2x5
Wall Handstands 1x30 sec 
 
20 kg DB Ladder 3 Rungs
DB KB Clean/Press
DB KB Squats
DB KB Rows
DB KB Single Leg Dead Lift
 
 
Working back into jogging. Starting slow want to be able to walk tomorrow. Lol

15 min jog



Sent from my LG-K450 using Tapatalk

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Pull Ups 2x6,5

Dips 2x12,10
Chin Ups 2x5,3

Wall Handstands 1x30 sec 

 

24 kg DB Ladder 3 Rungs
DB KB Clean/Press
DB KB Squats
DB KB Rows
DB KB Single Leg Dead Lift

 

Push Ups 3x20,20,10

Squats 3x10

Sit Ups 2x20,15

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Pull Ups 2x6,5
Dips 2x12,10
Chin Ups 2x5,3
Wall Handstands 1x30 sec 
 
24 kg DB Ladder 3 Rungs
DB KB Clean/Press
DB KB Squats
DB KB Rows
DB KB Single Leg Dead Lift
 
Push Ups 3x20,20,10
Squats 3x10
Sit Ups 2x20,15
Had to switch up while on business trip. Almost knock myself out trying to use a dumbbell like a kettlebell. Lol

15 min jog

50 lb DB Ladder 3 Rungs
DB Clean/Press
DB Squats
DB Rows
DB Single Leg Dead Lift

Push Ups 3x20,15,10
Squats 3x10
Sit Ups 2x10

Sent from my LG-K450 using Tapatalk

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5 min walk

25 min jog 4% incline 4 mph

5 min walk

40 lb DB Ladder 4 Rungs
DB Clean/Press
DB Squats
DB Rows
DB Single Leg Dead Lift

Push Ups 3x20,15,10
Squats 3x10
Sit Ups 2x105,10

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Changing up the way I do things, moving to a 2 or 3 day a week program to help give more rest time. Also doing some of my exercises after work to get them out of the way.

 

Pull Ups 2x5
Dips 2x10
Chin Ups 2x5
 

25 min jog

10 min walk

 

Push Ups 3x20,15,10
Squats 3x10
Sit Ups 3x20,15,10

 

(40 min of rest between the sections)

 

24 kg - 3x3 DB KB Clean/Press
24 kg - 3x3 DB KB Squats
24 kg - 3x3 DB KB Rows
 

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Pull Ups 3x5
Dips 3x10
Chin Ups 2x5
 

30 min jog

 

Push Ups 3x20,15,10
Sit Ups 3x20,15,10

 

(40 min of rest between the sections)

 

20 kg - 3x3 DB KB Clean/Press
20 kg - 3x3 DB KB Squats
20 kg - 3x3 DB KB Rows

 

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2/18

 

30 min jog

 

Pull Ups 3x6,6,5
Dips 3x11
Chin Ups 2x5
 

25 min jog (It was hot today, looks like summer almost here!)

 

(40 min of rest between the sections)

 

20 kg - 3x3 DB KB Clean/Press
20 kg - 3x3 DB KB Squats
20 kg - 3x3 DB KB Rows

 

Push Ups 3x20,20,10
Sit Ups 3x20,20,10

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Pull Ups 3x6,6,5
Dips 3x11
Chin Ups 2x5
 

25 min jog (It is hot! :) )

 

(40 min of rest between the sections)

 

24 kg - 3x3 DB KB Clean/Press
24 kg - 3x3 DB KB Squats
24 kg - 3x3 DB KB Rows

 

Push Ups 1x20
Sit Ups 1x20

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Pull Ups 3x8,5,3
Dips 3x15,10,5
Chin Ups 2x6
 

30 min jog 

 

Push Ups 3x25,15,10

 

(40 min of rest between the sections)

 

20 kg - 3x3 DB KB Clean/Press
20 kg - 3x3 DB KB Squats
20 kg - 3x3 DB KB Rows


Sit Ups 2x25,15

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Pull Ups 3x8,6,5
Dips 3x15,12,10
Chin Ups 2x5
 

30 min jog 

 

Push Ups 3x25,10,5
Sit Ups 3x25,15,10

 

(40 min of rest between the sections)

 

24 kg - 3x3 DB KB Clean/Press
24 kg - 3x3 DB KB Squats
24 kg - 3x3 DB KB Rows

 

 

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