Keifer Posted December 28, 2021 Author Report Share Posted December 28, 2021 2.02 mi in 22:55 min 1 Quote Link to comment
Keifer Posted December 31, 2021 Author Report Share Posted December 31, 2021 Travel workout Push Ups 3x25,20,10 Sit Ups 3x25,20,10 Squats 2x20 Planks 2x 2:00,1:00 mins 1 Quote Link to comment
Keifer Posted January 8, 2022 Author Report Share Posted January 8, 2022 Wed 1 mile walk 1 mile run 10:10 2 mile walk 1 Quote Link to comment
Keifer Posted January 8, 2022 Author Report Share Posted January 8, 2022 Got home late, so just got a quick workout. Pull Ups 2x5 (pause 1 sec at the bottom) Push Ups 3x25,15,10 Sit Ups 3x30,20,10 1 Quote Link to comment
Keifer Posted January 12, 2022 Author Report Share Posted January 12, 2022 Got home later than I wanted too again. So just doing bodyweight workout tonight. Have my AF PT test on the 20th, so this will help me anyway. Pull Ups 3x5 (pause 1 sec at the bottom) Push Ups 3x30,15,10 Squats 3x20 Sit Ups 3x35,20,10 AF min 2022 at 45 yr old male. Push Ups: 15 Sit Ups: 28 Run: 18:56 My last score on AF PT test (2020) before the covid pause. Push Ups: 44 Sit Ups: 45 Run: 13:01 (If I remember correctly) 2 Quote Link to comment
Keifer Posted January 12, 2022 Author Report Share Posted January 12, 2022 Warm up walk 1 mi in 09:58 Cool down walk 1 Quote Link to comment
Keifer Posted January 15, 2022 Author Report Share Posted January 15, 2022 Pull Ups 2x5 (pause 1 sec at the bottom) Push Ups 2x30,15 Squats 2x20 Sit Ups 2x35,15 2 Quote Link to comment
Keifer Posted January 16, 2022 Author Report Share Posted January 16, 2022 Was going to run today, but had to uncover my grey water tank. So I am going to feel that in the morning! I am going to count that as exercise today! hahaha 2 hrs of digging. lifting heavy concrete lid Having my nose assaulted the whole time by the smell! 🤣 Adulting sucks! 1 Quote Link to comment
Keifer Posted January 20, 2022 Author Report Share Posted January 20, 2022 Pasted my AF PT test this morning. Survived for another year!! lol Push Ups: 44 Sit Ups: 44 Run time: 13:32 - 1.5 mile run 2 Quote Link to comment
Keifer Posted February 1, 2022 Author Report Share Posted February 1, 2022 Well time to get back into it after time off from the bells. I going to ease back into it before adding a volume again. Pull Ups 2x5 24 kg DB KB Clean and Press 2x5 24 kg DB KB Squats 2x5 24 kg DB KB Rows 2x5 24 kg DB KB Floor Presses 2x10 Kneeling Ab Wheel 2x5 1 Quote Link to comment
Keifer Posted February 22, 2022 Author Report Share Posted February 22, 2022 Well lets try this again. Soon as I started back into it earlier this month. I came down with COVID for about a week, and then post crud afterwards. 🥲 I am feeling a lot better. I did lose weight, but don't recommend the diet! 😂 Chin Ups 2x5 24 kg DB KB Clean and Press 2x5 24 kg DB KB Squats 2x5 24 kg DB KB Rows 2x5 24 kg DB KB Floor Presses 2x5 1 Quote Link to comment
Keifer Posted February 25, 2022 Author Report Share Posted February 25, 2022 Modified my workout since I am sore. Chin Ups 2x5,3 24 kg DB KB Clean and Press 2x5 24 kg DB KB Rows 2x5 Quote Link to comment
Keifer Posted February 28, 2022 Author Report Share Posted February 28, 2022 Chin Ups 2x5,4 24 kg DB KB Clean and Press 2x5 24 kg DB KB Squats 2x5 24 kg DB KB Rows 2x5 24 kg DB KB Floor Presses 2x5 1 Quote Link to comment
Keifer Posted March 4, 2022 Author Report Share Posted March 4, 2022 3/3 Chin Ups 2x5 24 kg DB KB Clean and Press 2x5 24 kg DB KB Squats 2x5 24 kg DB KB Rows 2x5 24 kg DB KB Floor Presses 2x5 Quote Link to comment
Keifer Posted March 10, 2022 Author Report Share Posted March 10, 2022 3/6 Sprinting workout at guard this weekend. Sprint Straight Away 20 Push Ups One end/20 Sit Ups other end. 10 laps I was so sore from that I had to rest this week. Quote Link to comment
Keifer Posted March 10, 2022 Author Report Share Posted March 10, 2022 Chin Ups 2x5 24 kg DB KB Clean and Press 2x5 24 kg DB KB Squats 2x5 24 kg DB KB Rows 2x5 24 kg DB KB Floor Presses 2x5 1 Quote Link to comment
Keifer Posted March 14, 2022 Author Report Share Posted March 14, 2022 Chin Ups 3x5,5,3 24 kg DB KB Clean and Press 3x5 24 kg DB KB Squats 3x5 24 kg DB KB Rows 3x5 24 kg DB KB Floor Presses 3x10 Quote Link to comment
Keifer Posted March 18, 2022 Author Report Share Posted March 18, 2022 Slowely getting back into running. 3/15 (Treadmill) 5 min walk 5% Incline 3 mph 1 mile run 5% Incline 4-5 mph 20 min walk 5% Incline 3 mph 3/18 Chin Ups 2x5 24 kg DB KB Clean and Press 2x5 24 kg DB KB Squats 2x5 24 kg DB KB Rows 2x5 24 kg DB KB Floor Presses 2x10 Quote Link to comment
Keifer Posted March 24, 2022 Author Report Share Posted March 24, 2022 3/20 Had to uncover grey water tank again. Couple hours of digging and heavy concrete lids. I was sore better part of this week. I am too old for this kind of stuff. lol Quote Link to comment
Keifer Posted March 24, 2022 Author Report Share Posted March 24, 2022 Chin Ups 2x5 24 kg DB KB Clean and Press 2x5 24 kg DB KB Squats 2x5 (1 sec pause at the bottom) 24 kg DB KB Rows 2x5 24 kg DB KB Floor Presses 2x10 Quote Link to comment
Keifer Posted March 29, 2022 Author Report Share Posted March 29, 2022 My energy has been shot last couple days. I did grab some push ups. Chin Ups x5 Pull Ups x5 Chin Ups x5 Pull Ups x3 1 Quote Link to comment
Keifer Posted April 4, 2022 Author Report Share Posted April 4, 2022 They tried to kill us again at drill. 4/3 Sprinting workout at guard this weekend. Sprint Straight Away 20 Push Ups One end/20 Sit Ups other end. 10 laps And again I am so sore from this! Quote Link to comment
Keifer Posted April 4, 2022 Author Report Share Posted April 4, 2022 1 mile walk to get the blood flowing and help heal. Quote Link to comment
Keifer Posted April 25, 2022 Author Report Share Posted April 25, 2022 Have to get started again. Been moving last couple weeks too tired to work out. Now back to the grind! Trying to do something different. Going to work on ladders. Ladder 3 rung (Total 6 per Ring "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal DB KB Floor Press 2x5 Ab Wheel 2x3 Quote Link to comment
Keifer Posted April 26, 2022 Author Report Share Posted April 26, 2022 10 min Walk 15 min Jog 15 min Walk Quote Link to comment
Recommended Posts
Join the conversation
You can post now and register later. If you have an account, sign in now to post with your account.