Keifer Posted June 15, 2020 Author Report Share Posted June 15, 2020 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 24 kg DB KB Floor Press (Neg on the last one of each rung.) 24 kg DB KB Crunch 4x6 32 kg KB Suitcase holds 1x30 (L/R) Quote Link to comment
Keifer Posted June 16, 2020 Author Report Share Posted June 16, 2020 Pull Ups 4x10,8,4,3 CH Push Ups 4x20,10,8,5 - Hand placement center of chest. KB Sit Ups 3x10,10,5 (10 lb) Trying something new. Hanging BW Rows 2x3,2 (Center chest/leaned back) 2.26 mi run in 26:32 min First time running in a while. I am going to feel this in the morning. lol 1 Quote Link to comment
Keifer Posted June 20, 2020 Author Report Share Posted June 20, 2020 KB Ladders 3 Rungs (1,2,3=6) 28 kg DB KB Clean/Press 28 kg DB KB Squats 28 kg DB KB Rows 28 kg DB KB Floor Press (Neg rep at the end.) 28 kg DB KB Crunch 3x6 Quote Link to comment
Keifer Posted June 22, 2020 Author Report Share Posted June 22, 2020 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 24 kg DB KB Floor Press (Neg on the last one of each rung.) 24 kg DB KB Crunch 4x6 32 kg KB Suitcase holds 2x30 (L/R) Quote Link to comment
Keifer Posted June 23, 2020 Author Report Share Posted June 23, 2020 Pull Ups 4x10,7,5,5 CH Push Ups 4x20,13,10,7 - Hand placement center of chest. KB Sit Ups 3x20,10,5 (10 lb) Hanging BW Rows 2x3 (Center chest/leaned back) 2.25 mi run in 23:38 min Quote Link to comment
Keifer Posted June 26, 2020 Author Report Share Posted June 26, 2020 KB Ladders 3 Rungs (1,2,3=6) 28 kg DB KB Clean/Press 28 kg DB KB Squats 28 kg DB KB Rows 28 kg DB KB Floor Press (Neg rep at the end.) 28 kg DB KB Crunch 3x6 Quote Link to comment
Keifer Posted June 28, 2020 Author Report Share Posted June 28, 2020 Pull Ups 4x10,9,5,5 CH Push Ups 4x25,15,10,7 - Hand placement center of chest. KB Sit Ups 4x20,15,10,5 (10 lb) Hanging BW Rows 2x3 (Center chest/leaned back) 2.3 mi run in 28:51 min Had to slow down, it is hot today! lol 1 Quote Link to comment
Keifer Posted June 29, 2020 Author Report Share Posted June 29, 2020 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 24 kg DB KB Floor Press (Neg on the last one of each rung.) 24 kg DB KB Crunch 4x6 32 kg KB Suitcase holds 2x30 (L/R) Quote Link to comment
Keifer Posted July 1, 2020 Author Report Share Posted July 1, 2020 Pull Ups 4x10,7,5,5 CH Push Ups 4x25,10,10,10 - Hand placement center of chest. KB Sit Ups 4x20,15,10,5 (10 lb) Hanging BW Rows 2x3 (Center chest/leaned back) Quote Link to comment
Keifer Posted July 3, 2020 Author Report Share Posted July 3, 2020 Today's workout was crawling around in my attic for 3 hrs on my stomach installing a attic exhaust fan! Yep it going to count for today! ? 1 Quote Link to comment
Keifer Posted July 6, 2020 Author Report Share Posted July 6, 2020 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 24 kg DB KB Floor Press (Neg on the last one of each rung.) 24 kg DB KB Crunch 4x6 Quote Link to comment
Keifer Posted July 7, 2020 Author Report Share Posted July 7, 2020 Pull Ups 4x10,8,6,4 CH Push Ups 4x25,13,10,7 - Hand placement center of chest. KB Sit Ups 4x20,15,10,5 (10 lb) Hanging BW Rows 2x3 (Center chest/leaned back) 2.26 mi for 26:09 min Quote Link to comment
Keifer Posted July 9, 2020 Author Report Share Posted July 9, 2020 I felt pretty good today. I gave the 32 kg a shot and I made 2 Rungs, so I was pretty happy with that. ? KB Ladders 2 Rungs (1,2=3) 32 kg DB KB Clean/Press 32 kg DB KB Squats 32 kg DB KB Rows 32 kg DB KB Floor Press (Neg rep at the end.) 2 Rungs (1,2=3) 28 kg DB KB Clean/Press 28 kg DB KB Squats 28 kg DB KB Rows 28 kg DB KB Floor Press (Neg rep at the end.) 28 kg DB KB Crunch 3x6 1 Quote Link to comment
Sloth the Enduring Posted July 10, 2020 Report Share Posted July 10, 2020 Daaaamn. 1 Quote “We might as well start where we are, use what we have and do what we can." – Caitlin Rivers Sloth: The Man with the Hammer battle log Link to comment
Keifer Posted July 10, 2020 Author Report Share Posted July 10, 2020 I am feeling it today though. I have to work on my balance with the higher weight and how to hold them in the rack position. 1 Quote Link to comment
Keifer Posted July 11, 2020 Author Report Share Posted July 11, 2020 Pull Ups 4x10,7,5,3 CH Push Ups 4x25,1,10,5 - Hand placement center of chest. KB Sit Ups 4x20,15,10,5 (10 lb) Hanging BW Rows 2x3 (Center chest/leaned back) Quote Link to comment
Keifer Posted July 13, 2020 Author Report Share Posted July 13, 2020 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 24 kg DB KB Floor Press (Neg on the last one of each rung.) 24 kg DB KB Crunch 4x6 Quote Link to comment
Keifer Posted July 14, 2020 Author Report Share Posted July 14, 2020 Pull Ups 4x10,7,5,4 CH Push Ups 4x25,15,10,5 - Hand placement center of chest. Hanging BW Rows 3x3 (Center chest/leaned back) KB Sit Ups 4x15,10,8,5 (15 lb) Quote Link to comment
Keifer Posted July 16, 2020 Author Report Share Posted July 16, 2020 3 Rungs (1,2,3=6) 28 kg DB KB Clean/Press 28 kg DB KB Squats 28 kg DB KB Rows 28 kg DB KB Floor Press (Neg rep at the end.) 28 kg DB KB Crunch 4x6 Quote Link to comment
Keifer Posted July 17, 2020 Author Report Share Posted July 17, 2020 Pull Ups 4x10,7,6,5 CH Push Ups 4x25,15,10,5 - Hand placement center of chest. Hanging BW Rows 3x3 (Center chest/leaned back) KB Sit Ups 2x15,10 (15 lb) 2.23 mi in 25:30 min Quote Link to comment
Keifer Posted July 20, 2020 Author Report Share Posted July 20, 2020 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 24 kg DB KB Floor Press (Neg on the last one of each rung.) 24 kg DB KB Crunch 4x7 1 Quote Link to comment
Keifer Posted July 27, 2020 Author Report Share Posted July 27, 2020 Now it time to get back to work. Took the rest of the week off after last Monday. Just feeling beat up and need to rest the bones. 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 24 kg DB KB Floor Press (Neg on the last one of each rung.) 24 kg DB KB Crunch 4x7 1 Quote Link to comment
Keifer Posted July 28, 2020 Author Report Share Posted July 28, 2020 Pull Ups 4x11,7,6,3 CH Push Ups 4x25,10,10,10 - Hand placement center of chest. Hanging BW Rows 3x4,3,3 (Center chest/leaned back) KB Sit Ups 3x15,10,5 (15 lb) Quote Link to comment
Keifer Posted July 31, 2020 Author Report Share Posted July 31, 2020 3 Rungs (1,2,3,4=10) 28 kg DB KB Clean/Press 28 kg DB KB Squats 28 kg DB KB Rows 28 kg DB KB Floor Press (Neg rep at the end.) 28 kg DB KB Crunch 4x6 1 Quote Link to comment
Keifer Posted August 3, 2020 Author Report Share Posted August 3, 2020 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 24 kg DB KB Floor Press (Neg on the last one of each rung.) 24 kg DB KB Crunch 4x7 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.