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Keifer

Keifer's Daily Battles

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20 kg DB KB Clean 5x5

20 kg DB KB Rows 5x5

Close Hand Push Ups 3x5 (keeping it slow and controlled)

Sit Ups 3x20,15,10

 

Hamstrings still feeling all the kettlebell swings! I think I was being to aggressive. lol

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24 kg DB KB Clean 3x5

24 kg DB KB Squats 3x5

24 kg DB KB Rows 3x5

28 kg KB Swings 2x20 

Close Hand Push Ups 3x5 (keeping it slow and controlled)

Sit Ups 3x20,20,10

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24 kg DB KB Clean 3x5

24 kg DB KB Squats 3x5

24 kg DB KB Rows 3x5

 

It was a crazy day at work. So energy levels are low, taking it easy.  I did get in like pull ups at work. (peer pressure lol)

 

Didn't feel bad at all. Lets see how sore I am tomorrow. lol

 

Pull Ups 2x5

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I have been so lazy last couple weeks.. I have to find some motivation!

 

 

24 kg DB KB Clean/press 3x5 (Yay! Presses with no pain!) :applouse:

24 kg DB KB Rows 3x5

Close Hand Push Ups 2x10

 

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Doing body weight squats today. Funny story if you do pull ups on a door way pull up bar. It may come off and you fall on your ass. lol Yea we had one at work and I feel from the top of a pull up and landed on my hip. Reminds me if you in your 40s you don't bounce like you used too.

 

KB Ladders

3 Rungs

24 kg DB KB Clean/Press

BW Squats

24 kg DB KB Rows

 

 

Close Hand Push Ups 3x10

Sit Ups 3x20,15,10

Push Ups 2x10

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9/28

Uncover a grey water tank and lift the concrete lids. I think I will count that as exercise. lol

 

9/29

 

2.35 mi jog at 27:10

Got the first mile down to 10 min, been running it in 11:30. Progress at least. :)

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KB Ladders

4 Rungs (1,2,3,4=10)

24 kg DB KB Clean/Press

24 kg DB KB Squats

24 kg DB KB Rows

 

 

Chip Ups 3x5

Close Hand Push Ups 3x10

Sit Ups 3x20,20,15

Push Ups 3x20,15,5

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KB Ladders

3 Rungs (1,2,3=6)

24 kg DB KB Clean/Press

24 kg DB KB Squats

24 kg DB KB Rows

 

 

Chip Ups 3x5,5,3

Close Hand Push Ups 3x15,15,10

Sit Ups 3x20,15,5

Push Ups 3x20,15,5

Pull Ups 1x5

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KB Ladders

4 Rungs (1,2,3,4=10)

24 kg DB KB Clean/Press

24 kg DB KB Squats

24 kg DB KB Rows

 

 

Chip Ups 3x5,5,3

Close Hand Push Ups 3x20,10,10

Sit Ups 3x20,20,10

Push Ups 3x20,15,5

Pull Ups 1x5

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KB Ladders

4 Rungs (1,2,3,4=10)

24 kg DB KB Clean/Press

24 kg DB KB Squats

24 kg DB KB Rows

 

 

Chip Ups 3x5,5,4

Close Hand Push Ups 3x20,15,10

Sit Ups 3x20,15,10

Push Ups 3x20,15,10

 

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2.32 mi in 27:35 min

 

Starting working on my martial art form again. Noticed I am starting to get tight in the hips, so need something different.

 

I am so rusty! lol

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KB Ladders

4 Rungs (1,2,3,4=10)

24 kg DB KB Clean/Press

24 kg DB KB Squats

24 kg DB KB Rows

 

Chip Ups 3x5,5,4

 

Low energy level today. Taking it easy today! :ambivalence:

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KB Ladders

3 Rungs (1,2,3=6)

24 kg DB KB Clean/Press

24 kg DB KB Squats

24 kg DB KB Rows

 

 Chip Ups 2x5

Close Hand Push Ups 2x20,17

Sit Ups 2x20,15

Push Ups 2x20,15

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10/20 Sunday at drill

 

Organized fun at 0600 this drill. We did type of four corners type of exercise on teams.

 

On a running track with exercises at one end of the track with 4 stations.

 

1st station

Sit Ups or Supermans

2st station

Squats or Mountain climbers

3nd station

Planks or Push Ups

4rd station

Squat Jumps or Jumping Jacks

 

Sprinting between stations and one lap around the track after 4 stations. We did this for 30 min session.

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