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Keifer

Keifer's Daily Battles

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Couldn't workout after work, so had to rearrange my exercises.

 

Pull Ups 3x8,6,5
Dips 3x15,12,10
Chin Ups 3x6,4,4
 

30 min jog 

 

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 3x9,5,4
Dips 3x15,10,5
Chin Ups 3x5,4,3
 

30 min jog 

 

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

 

(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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Time off now back to the grind.

 

Pull Ups 2x5
Dips 2x10
Chin Ups 2x5
 

15 min jog

15 min walk

 

Push Ups 2x10

 

(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 2x10

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Just a quick and easy workout today still sore from starting back to the grind.

 

Pull Ups 2x5
Dips 2x10
Chin Ups 2x5
 

Push Ups 2x10

Sit Ups 2x10

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Pull Ups 2x5
Dips 2x10
Chin Ups 3x3
 

20 min jog

10 min walk 

 

Push Ups 2x10
Sit Ups 2x10

 

(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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Pull Ups 2x5
Dips 2x10
Chin Ups 2x5,4
 

26 min jog

5 min walk 

 

(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 2x10
Sit Ups 2x10

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Pull Ups 3x6,5,3
Dips 3x15,12,5
Chin Ups 3x5,4,3
 

27 min jog

 

Push Ups 3x15,12,5
Sit Ups 3x15,10,5

 

(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 3x6,5,3
Dips 3x15,12,5
Chin Ups 3x5,4,3
 

30 min jog

 

(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 3x15,12,5
Sit Ups 3x15,10,5

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Pull Ups 3x6,5,4
Dips 3x15,13,10
Chin Ups 3x5,4,3

 

Push Ups 3x15,15,5
Sit Ups 3x15,12,5

 

30 min jog

 

(40 min of rest between the sections)

 

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

 

Was feeling motivated until I got finished! Ouch! lol

 

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You ever had those periods of time where  you are sick and unmotivated to workout. :( 

 

I must have had some bug, other than the lazy bug (Life been kicking my butt lately!)

 

The best quote off of a meme I have seen to fit me lately.

 

"God only gives you what you can handle! Well God right now thinks I am a bad ass!" lol

 

 

6/4 

Pull Ups 3x6,5,5
Dips 3x12,10,5
Chin Ups 3x5,5,3

 

30 min jog

 

6/7

 

30 min jog

 

6/14

 

Pull Ups 2x5
Dips 2x10
Chin Ups 2x5
 

30 min jog

 

Break in between workouts

 

20 kg - 2x5 DB KB Clean/Press
20 kg - 2x5 DB KB Squats
20 kg - 2x5 DB KB Rows

 

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Pull Ups 2x5
Dips 2x10
Chin Ups 2x5
 

30 min jog

 

Break in between workouts

 

20 kg - 2x5 DB KB Clean/Press
20 kg - 2x5 DB KB Squats
20 kg - 2x5 DB KB Rows

 

Push Ups 2x15,12
Sit Ups 2x15,10

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7/3

 

30 min jog

 

Break in between workouts

 

24 kg - 2x5 DB KB Clean/Press
24 kg - 2x5 DB KB Squats
24 kg - 2x5 DB KB Rows

 

Push Ups 2x15,12
Sit Ups 2x15,12

 

7/7
 

30 min jog

 

Break in between workouts

 

24 kg - 2x5 DB KB Clean/Press
24 kg - 2x5 DB KB Squats
24 kg - 2x5 DB KB Rows

 

Push Ups 2x15
Sit Ups 2x15

Neutral Pull Ups 2x5

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35 min jog

 

Break in between workouts

 

Wide Chin Ups 2x5

Dips 2x12,8

 

24 kg - 2x5 DB KB Clean/Press
24 kg - 2x5 DB KB Squats
24 kg - 2x5 DB KB Rows

 

Push Ups 2x15
Sit Ups 2x15

 

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35 min jog

 

Break in between workouts

 

Wide Chin Ups 2x5

Dips 2x12,8

 

24 kg - 2x5 DB KB Clean/Press
24 kg - 1x3 DB KB Squats (Left knee starting to hurt, giving it a break)
24 kg - 2x5 DB KB Rows

 

Push Ups 2x15,12
Sit Ups 2x15,10

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35 min jog

 

Break in between workouts

 

Wide Chin Ups 2x5

Dips 2x10

 

24 kg - 2x5 DB KB Clean/Press
24 kg - 2x5 DB KB Squats 
24 kg - 2x5 DB KB Rows

 

Push Ups 2x15,13
Sit Ups 2x15,10

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I am starting to separate the cardio and strength. So I can focus on improving each, just tough keeping both on the same day. :flustered:

7/28

 

35 min jog

 

Wide Chin Ups 2x5

Dips 2x10

***************************************************

7/31

 

40 min jog

***************************************************

8/3

 

Wide Chin Ups 2x5

Dips 2x10

 

24 kg - 2x5 DB KB Clean/Press
24 kg - 2x5 DB KB Squats 
24 kg - 2x5 DB KB Rows

 

Push Ups 2x15
Sit Ups 2x15,10

 

  •  
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Wide Chin Ups 2x5

Dips 2x10

 

28 kg - 2x3 DB KB Clean/Press
28 kg - 2x3 DB KB Squats 
28 kg - 2x3 DB KB Rows

 

Push Ups 2x20,15
Sit Ups 2x15,10

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Travel workout

 

Push Ups 2x20,15

Squats 2x20

Shit Ups 2x15,10

 

Light stretching.

 

 

Nothing hard today been sitting in class all day so kinda all stiff. 

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Wide Chin Ups 2x5

Dips 2x10

 

1 mi walk with my Daughter trying to get her to be more healthy.

 

28 kg - 2x5 DB KB Clean/Press
28 kg - 2x5 DB KB Squats 
28 kg - 2x5 DB KB Rows

 

Push Ups 2x20,15
Sit Ups 2x20,10

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