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Keifer's Daily Battles


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Hello All!

 

Start writing down my workouts to help pressure myself into being more dedicated.

 

I will work on posting my daily workouts to keep track of them. I took about 3 weeks off, working back in slowly.

 

My current workouts are the following.

 

Strength/Endurance

 

Dips/Pull Ups 3x5/1 (Had some bursitis in my right elbow due to pull ups, working back in slowly) 

 

Kettlebell Ladder 3 rungs (Increase reps each set)

Double KB Clean/Squat/Press (53 lb/24 kg)

Double KB Rows (53 lb/24 kg)

Double KB Single leg Dead Lifts (53 lb/24 kg)

 

Push Ups 2x12,10

Sit Ups 2x12,10

Single Leg Calf Raises 2x10 (35 lb)

 

Timed Hang 2x30 sec (Grip Endurance/Lat Strength) - Been working on pulling slightly at the bottom of the hang to build strength in my Lats.

 

Stretching

 

Cardio Endurance

5 min Walk (Warm Up)

30 min Jog (5 mph/6% incline)

5 min walk (Cool Down)

 

Stretching

 

 

 

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8/15

 

Strength/Endurance

 

Dips/Pull Ups 3x5/1 (Had some bursitis in my right elbow due to pull ups, working back in slowly) 

 

Kettlebell Ladder 3 rungs (Increase reps each set)

Double KB Clean/Squat/Press (53 lb/24 kg)

Double KB Rows (53 lb/24 kg)

Double KB Single leg Dead Lifts (53 lb/24 kg)

 

Push Ups 2x12,10

Sit Ups 2x12,10

Single Leg Calf Raises 2x10 (35 lb)

 

Timed Hang 2x30 sec (Grip Endurance/Lat Strength) - Been working on pulling slightly at the bottom of the hang to build strength in my Lats.

Link to post

8/19

 

Strength/Endurance

 

Dips/Pull Ups 3x5/1 (Had some bursitis in my right elbow due to pull ups, working back in slowly) 

 

Kettlebell Ladder 3 rungs (Increase reps each set)

Double KB Clean/Squat/Press (53 lb/24 kg)

Double KB Rows (53 lb/24 kg)

Double KB Single leg Dead Lifts (53 lb/24 kg)

 

Push Ups 2x12,10

Sit Ups 2x12,10

Single Leg Calf Raises 2x10 (35 lb)

 

Timed Hang 2x30 sec (Grip Endurance/Lat Strength) - Been working on pulling slightly at the bottom of the hang to build strength in my Lats.

 

8/20

Cardio Endurance

5 min Walk (Warm Up)

30 min Jog (5 mph/6% incline)

5 min walk (Cool Down)

Link to post

Strength/Endurance

 

Dips/Pull Ups 3x6/2 (Had some bursitis in my right elbow due to pull ups, working back in slowly) 

 

Kettlebell Ladder 3 rungs (Increase reps each set)

Double KB Clean/Squat/Press (53 lb/24 kg)

Double KB Rows (53 lb/24 kg)

Double KB Single leg Dead Lifts (53 lb/24 kg)

 

Push Ups 2x13,12

Sit Ups 2x15,13

 

Timed Hang 2x30 sec (Grip Endurance/Lat Strength)

Link to post

Strength/Endurance

 

Dips/Pull Ups 3x6/2 (Elbow/Bicep inflammation is almost non existent by keeping low reps. After week or so will increase one rep.) 

 

Kettlebell Ladder 3 rungs (Increase reps each set)

Double KB Clean/Squat/Press (53 lb/24 kg)

Double KB Rows (53 lb/24 kg)

Double KB Single leg Dead Lifts (53 lb/24 kg)

 

Push Ups 2x15,13

Sit Ups 2x15

Squats 2x10

Single Leg Calf Raises 2x10 (35 lb)

 

Link to post

Strength/Endurance

 

Dips/Pull Ups 3x6/3 (Elbow/Bicep inflammation is almost non existent by keeping low reps. After week or so will increase one rep.) 

 

Kettlebell Ladder 4 rungs (Increase reps each set)

Double KB Clean/Squat/Press (53 lb/24 kg)

Double KB Rows (53 lb/24 kg)

Double KB Single leg Dead Lifts (53 lb/24 kg)

 

Push Ups 3x15,15,5

Sit Ups 2x15

Squats 2x10

Single Leg Calf Raises 2x10 (35 lb)

Link to post

Strength/Endurance

 

Dips/Pull Ups 3x6/3 (Bicep feeling good.)

 

Kettlebell Ladder 3 rungs (Increase reps each set)

Double KB Clean/Squat/Press (53 lb/24 kg)

Double KB Rows (53 lb/24 kg)

Double KB Single leg Dead Lifts (53 lb/24 kg)

 

Push Ups 3x15,15,7

Sit Ups 2x15,15,10

Squats 2x10

Single Leg Calf Raises 2x10 (35 lb)

Timed Hang 2x30 sec - Squeezed Lats at the bottom. (Grip Endurance/Lat Strength)

Link to post

Strength/Endurance

 

Dips/Pull Ups 3x7/3 (Bicep feeling good.)

 

Kettlebell Ladder 4 rungs (Increase reps each set)

Double KB Clean/Squat/Press (53 lb/24 kg)

Double KB Rows (53 lb/24 kg)

Double KB Single leg Dead Lifts (53 lb/24 kg)

 

Push Ups 3x15,15,11

Sit Ups 2x15,15,15

Squats 2x10

Single Leg Calf Raises 2x10 (35 lb)

 

Link to post


Strength/Endurance
 
Dips/Pull Ups 3x7/3 (Bicep feeling good.)
 
Kettlebell Ladder 3 rungs (Increase reps each set)
Double KB Clean/Squat/Press (53 lb/24 kg)
Double KB Rows (53 lb/24 kg)
Double KB Single leg Dead Lifts (53 lb/24 kg)
 
Push Ups 3x20,15,10
Sit Ups 2x15,15,15
Squats 2x10
Single Leg Calf Raises 2x10 (35 lb)

Link to post

Strength/Endurance
 
Dips/Pull Ups 3x10,10,7/5,5,3 (Bicep feeling good. Up the reps and took it nice and slow.)
 
Kettlebell Ladder 4 rungs (Increase reps each set)
Double KB Clean/Press (53 lb/24 kg)

Double KB Squat (53 lb/24 kg)
Double KB Rows (53 lb/24 kg)
Double KB Single leg Dead Lifts (53 lb/24 kg)
 
Push Ups 3x20,15,10
Sit Ups 2x20,15
Squats 2x10
Single Leg Calf Raises 2x10 (35 lb)

Link to post

Strength/Endurance
 
Dips/Pull Ups 3x10/5 (Bicep feeling good. Up the reps and took it nice and slow.)
 
Kettlebell Ladder 3 rungs (Increase reps each set)
Double KB Clean/Press (53 lb/24 kg)
Double KB Squat (53 lb/24 kg)
Double KB Rows (53 lb/24 kg)
Double KB Single leg Dead Lifts (53 lb/24 kg)
 
Push Ups 3x20,15,10
Sit Ups 2x20,15,10
Squats 2x10
Single Leg Calf Raises 2x10 (35 lb)

Link to post

Life has been crazy last month.

 

I have run at least twice a week since this month started. Last several runs have increased to 45 mins.

7/17 4 miles in 45 min (slow run that day.)

 

Light strength workout to get back into it.

Pull Ups/Dips 2x5/10

Push Ups 2x20

Sit Ups 2x20

Link to post

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