Keifer Posted August 4, 2020 Author Report Share Posted August 4, 2020 Pull Ups 4x11,8,6,4 CH Push Ups 4x25,15,12,10 - Hand placement center of chest. Hanging BW Rows 3x4,4,3 (Center chest/leaned back) KB Sit Ups 4x20,15,10,5 (15 lb) Quote Link to comment
Keifer Posted August 5, 2020 Author Report Share Posted August 5, 2020 2.27 mi in 26:11 min Quote Link to comment
Keifer Posted August 6, 2020 Author Report Share Posted August 6, 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 3x6 Had to cut the reps this time because this week has caught up with me. I am so sore! ? Quote Link to comment
Keifer Posted August 7, 2020 Author Report Share Posted August 7, 2020 Pull Ups 4x10,6,6,6 CH Push Ups 4x25,10,10,8 - Hand placement center of chest. Hanging BW Rows 3x4,4,3 (Center chest/leaned back) KB Sit Ups 4x20,15,10,5 (15 lb) Quote Link to comment
Keifer Posted August 9, 2020 Author Report Share Posted August 9, 2020 2.28 mi in 27:24 min Quote Link to comment
Keifer Posted August 11, 2020 Author Report Share Posted August 11, 2020 8/10 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 4x10,10,7,5 Quote Link to comment
Keifer Posted August 11, 2020 Author Report Share Posted August 11, 2020 Pull Ups 4x10,10,7,5 CH Push Ups 4x25,20,11,10 - Hand placement center of chest. Hanging BW Rows 3x5,4,3 (Center chest/leaned back) KB Sit Ups 3x15,10,5 (15 lb) Quote Link to comment
Keifer Posted August 12, 2020 Author Report Share Posted August 12, 2020 2.25 mi at 28:48 min Quote Link to comment
Keifer Posted August 14, 2020 Author Report Share Posted August 14, 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 3x8 28 kg KB Swing 2x10 Quote Link to comment
Keifer Posted August 16, 2020 Author Report Share Posted August 16, 2020 2.26 mi in 27:13 min Quote Link to comment
Keifer Posted August 17, 2020 Author Report Share Posted August 17, 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 4x10 24 kg KB Swing 2x10 Quote Link to comment
Keifer Posted August 18, 2020 Author Report Share Posted August 18, 2020 (Had to lower reps, elbows inflamed. ?) Pull Ups 4x5 CH Push Ups 4x20,15,10,5 - Hand placement center of chest. Hanging BW Rows 3x5,5,4 (Center chest/leaned back) KB Sit Ups 3x20,15,10 (15 lb) Quote Link to comment
Keifer Posted August 19, 2020 Author Report Share Posted August 19, 2020 2.49 mi in 30:22 mins Quote Link to comment
Keifer Posted August 21, 2020 Author Report Share Posted August 21, 2020 2.80 mil in 36:42 min Quote Link to comment
Keifer Posted August 24, 2020 Author Report Share Posted August 24, 2020 Having issue getting to all my workouts. So going to put them together and give more rest days. ? 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.) Pull Ups 2x10,6 CH Push Ups 2x20,12 - Hand placement center of chest. KB Sit Ups 3x15,10,5 (15 lb) 24 kg KB Swing 2x10 1 Quote Link to comment
Keifer Posted August 26, 2020 Author Report Share Posted August 26, 2020 2.34 mi in 30:01 min Quote Link to comment
Keifer Posted August 27, 2020 Author Report Share Posted August 27, 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.) Pull Ups 2x8 CH Push Ups 2x20,15 - Hand placement center of chest. KB Sit Ups 3x20,15,5 (15 lb) 28 kg KB Swing 2x10 1 Quote Link to comment
Keifer Posted August 31, 2020 Author Report Share Posted August 31, 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.) Pull Ups 2x10,8 CH Push Ups 2x20,10 - Hand placement center of chest. KB Sit Ups 3x20,15,10 (15 lb) 24 kg KB Swing 2x10 Quote Link to comment
Keifer Posted September 2, 2020 Author Report Share Posted September 2, 2020 2.30 mi in 30:13 min Quote Link to comment
Keifer Posted September 7, 2020 Author Report Share Posted September 7, 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.) Pull Ups 3x10,8.5 CH Push Ups 3x20,10,5 - Hand placement center of chest. KB Sit Ups 3x20,15,10 (15 lb) 28 kg KB Swing 2x10 Quote Link to comment
Keifer Posted September 8, 2020 Author Report Share Posted September 8, 2020 2.45 min in 30:16 min Quote Link to comment
Keifer Posted September 11, 2020 Author Report Share Posted September 11, 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.) Long day and energy is low so taking it easy today. ? Quote Link to comment
Keifer Posted September 12, 2020 Author Report Share Posted September 12, 2020 Pull Ups 3x10,9.6 CH Push Ups 3x20,15,10 - Hand placement center of chest. KB Sit Ups 3x20,15,10 (15 lb) Quote Link to comment
Keifer Posted September 14, 2020 Author Report Share Posted September 14, 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.) Got swimmers ear this weekend. Starting feeling my heartbeat in my ear, so that is it for tonight. Taking meds, so it is getting better. ? Quote Link to comment
Keifer Posted September 20, 2020 Author Report Share Posted September 20, 2020 Hopefully get back into workout this week. My ear is feeling better. I decided to gps my push mowing my grass this weekend for fun. ? 2.49 mi walk in 2:14 min 1 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.