Keifer Posted August 15, 2016 Report Share Posted August 15, 2016 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 1 Quote Link to comment
Keifer Posted August 15, 2016 Author Report Share Posted August 15, 2016 8/14 Cardio Endurance 5 min Walk (Warm Up) 30 min Jog (5 mph/6% incline) 5 min walk (Cool Down) Stretching Quote Link to comment
Keifer Posted August 15, 2016 Author Report Share Posted August 15, 2016 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. Quote Link to comment
Keifer Posted August 17, 2016 Author Report Share Posted August 17, 2016 8/16 Cardio Endurance 5 min Walk (Warm Up) 30 min Jog (5 mph/6% incline) 5 min walk (Cool Down) Quote Link to comment
Keifer Posted August 22, 2016 Author Report Share Posted August 22, 2016 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) Quote Link to comment
Keifer Posted August 22, 2016 Author Report Share Posted August 22, 2016 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) Quote Link to comment
Keifer Posted August 24, 2016 Author Report Share Posted August 24, 2016 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) Quote Link to comment
Keifer Posted September 4, 2016 Author Report Share Posted September 4, 2016 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) Quote Link to comment
Keifer Posted September 7, 2016 Author Report Share Posted September 7, 2016 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) Quote Link to comment
Keifer Posted September 12, 2016 Author Report Share Posted September 12, 2016 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) Quote Link to comment
Keifer Posted September 19, 2016 Author Report Share Posted September 19, 2016 9/18 Out of town workout Push Ups 3x16 Sit Ups 3x20,15,10 Squats 2x20 Quote Link to comment
Keifer Posted September 20, 2016 Author Report Share Posted September 20, 2016 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) Quote Link to comment
Keifer Posted September 21, 2016 Author Report Share Posted September 21, 2016 Cardio Endurance 5 min Walk (Warm Up) 30 min Jog 5 min walk (Cool Down) Quote Link to comment
Keifer Posted September 24, 2016 Author Report Share Posted September 24, 2016 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 3x20,15,10Sit Ups 2x20,15Squats 2x10Single Leg Calf Raises 2x10 (35 lb) Quote Link to comment
Keifer Posted September 27, 2016 Author Report Share Posted September 27, 2016 Sun 8/25 Cardio Endurance 5 min Walk (Warm Up) 30 min Jog 5 min walk (Cool Down) Quote Link to comment
Keifer Posted September 27, 2016 Author Report Share Posted September 27, 2016 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) Quote Link to comment
Keifer Posted September 29, 2016 Author Report Share Posted September 29, 2016 Cardio Endurance 5 min Walk (Warm Up) 30 min Jog (5 mph/6% incline) 5 min walk (Cool Down) Quote Link to comment
Keifer Posted October 24, 2016 Author Report Share Posted October 24, 2016 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 Quote Link to comment
Keifer Posted October 26, 2016 Author Report Share Posted October 26, 2016 Cardio 5 min warm up 5 mile run 5 min cool down Quote Link to comment
Keifer Posted October 27, 2016 Author Report Share Posted October 27, 2016 Too many bugs going around at work, another easy workout! Light strength workout Pull Ups/Dips 2x5/10 Push Ups 2x20 Sit Ups 2x20 Quote Link to comment
Keifer Posted October 29, 2016 Author Report Share Posted October 29, 2016 Light strength workout Pull Ups/Dips 2x5/10 Push Ups 2x20,15,10,5 Sit Ups 2x20,20,10 Squats 2x20 Quote Link to comment
Keifer Posted November 2, 2016 Author Report Share Posted November 2, 2016 Strength workout Pull Ups/Dips 2x5/10 Push Ups 2x25,15,10 Sit Ups 2x20,20,10 Squats 1x20 Got home late from work. I was going to add bells back into it, but I was beat! Quote Link to comment
Keifer Posted November 2, 2016 Author Report Share Posted November 2, 2016 So I am getting ready for Air Force PT test in Dec. I think I am doing ok with my numbers with push ups and sit ups. Not pushing myself to the limit first set and feeling pretty comfortable. Quote Link to comment
Keifer Posted November 6, 2016 Author Report Share Posted November 6, 2016 Strength workout Pull Ups/Dips 3x5/10 Push Ups 3x25,20,10 Sit Ups 3x20,20,10 Squats 2x20 1 Quote Link to comment
Keifer Posted November 11, 2016 Author Report Share Posted November 11, 2016 Strength workout Pull Ups/Dips 3x5/10 Push Ups 3x25,25,15 Sit Ups 3x25,20,10 Squats 2x20 Quote Link to comment
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