Keifer Posted April 29, 2022 Author Report Share Posted April 29, 2022 Ladder 3 rung (Total 6 per Ring "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal DB KB Floor Press 3x5 Quote Link to comment
Keifer Posted May 2, 2022 Author Report Share Posted May 2, 2022 5 min Speed Rope Ladder 3 rung -24 kg (Total 6 per Ring "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal 24 kg DB KB Floor Press 3x10,10,7 Ab Wheel 2x5 24 kg KB Swings 3x10 Quote Link to comment
Keifer Posted May 3, 2022 Author Report Share Posted May 3, 2022 Haven't mounted up my pull up bar at the new house. Had to grab some sets at work! Wide Grip Chin Ups 1x4 Pull Ups 1x4 10 min walk 15 min jog 15 min walk I can tell my muscles are not used to it. My wind was good, so that wasn't problem. It was hot down in FL today, so had to take it easy until I get used to the heat! Quote Link to comment
Keifer Posted May 5, 2022 Author Report Share Posted May 5, 2022 5 min Speed Rope Ladder 3 rung -24 kg (Total 6 per Ring "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal 24 kg DB KB Floor Press 3x10 Ab Wheel 2x5 24 kg KB Swings 3x10 Quote Link to comment
Keifer Posted May 9, 2022 Author Report Share Posted May 9, 2022 5/8 Taking a jog in my new neighborhood. Warm up walk 20 min jog Cool down walk Quote Link to comment
Keifer Posted May 9, 2022 Author Report Share Posted May 9, 2022 5 min Speed Rope Ladder 3 rung -24 kg (Total 6 per Ring "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal 24 kg DB KB Floor Press 3x10 Ab Wheel 2x5 24 kg KB Swings 3x10 1 Quote Link to comment
Keifer Posted May 10, 2022 Author Report Share Posted May 10, 2022 10 min warm up walk Chin Ups 1x5 Pull Ups 1x5 20 min jog 10 min cool down walk 1 Quote Link to comment
Keifer Posted May 12, 2022 Author Report Share Posted May 12, 2022 5 min Speed Rope Ladder 3 rung -24 kg (Total 6 per Ring "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal 24 kg DB KB Floor Press 3x10 Ab Wheel 2x5 1 Quote Link to comment
Keifer Posted May 16, 2022 Author Report Share Posted May 16, 2022 5/15 We had mock PT test at drill. Push Ups 1x40 Sit Ups 1x36 Run 13:40 Just getting back into the running, so that will get better. I have until Jan for my PT test. Not really sore except for my last. Not used to trying to push up that fast. 1 Quote Link to comment
Keifer Posted May 17, 2022 Author Report Share Posted May 17, 2022 5 min Speed Rope Ladder 3 rung -24 kg (Total 6 per Ring "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal 24 kg DB KB Floor Press 3x10 Ab Wheel 2x5 24 kg KB Swings 3x10 Quote Link to comment
Keifer Posted May 18, 2022 Author Report Share Posted May 18, 2022 5 min warm up walk Chin Ups 1x5 Pull Ups 1x5 20 min jog 10 min cool down walk 1 Quote Link to comment
Keifer Posted May 20, 2022 Author Report Share Posted May 20, 2022 5 min Speed Rope Ladder 3 rung -24 kg (Total 6 per Ring "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal 24 kg DB KB Floor Press 3x10,10,5 Ab Wheel 2x5 32 kg KB Swings 3x10 1 Quote Link to comment
Keifer Posted May 28, 2022 Author Report Share Posted May 28, 2022 Been fighting something this week. So rested up and now back to working out. 5 min Speed Rope Ladder 3 rung -24 kg (Total 6 per Ring "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal 24 kg DB KB Floor Press 3x10,10,5 Ab Wheel 2x6 32 kg KB Swings 3x10 1 Quote Link to comment
Keifer Posted May 30, 2022 Author Report Share Posted May 30, 2022 5 min Speed Rope Ladder 3 rung -24 kg (Total 6 per Ring "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal 24 kg DB KB Floor Press 3x10 Ab Wheel 2x6 32 kg KB Swings 3x10 32 kg DB KB Holds 2x30 1 Quote Link to comment
Keifer Posted June 2, 2022 Author Report Share Posted June 2, 2022 5/31 10 min walk Pull up 1x5 Chin up1 x5 Pull up 1x3 Chin up 1x3 20 min jog 10 min walk Quote Link to comment
Keifer Posted June 2, 2022 Author Report Share Posted June 2, 2022 5 min Speed Rope Ladder 3 rung -24 kg (Total 6 per Ring "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal 24 kg DB KB Floor Press 3x10 Ab Wheel 2x6 32 kg KB Swings 3x10 32 kg DB KB Holds 2x30 1 Quote Link to comment
Keifer Posted June 3, 2022 Author Report Share Posted June 3, 2022 5 min walk 25 min jog 5 min walk 1 Quote Link to comment
Keifer Posted June 6, 2022 Author Report Share Posted June 6, 2022 Ladder 3 rung -24 kg (Total 6 per Ring "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal 24 kg DB KB Floor Press 3x12 Ab Wheel 2x6 32 kg KB Swings 3x12 32 kg DB KB Holds 2x30 Quote Link to comment
Keifer Posted June 8, 2022 Author Report Share Posted June 8, 2022 10 min walk Pull up 1x5 Chin up1 x5 Pull up 1x3 Chin up 1x3 20 min jog 10 min walk Quote Link to comment
Keifer Posted June 10, 2022 Author Report Share Posted June 10, 2022 Ladder 3 rung -24 kg (Total 6 per Ring "1,2,3") DB KB Presses DB KB Squats DB KB Rows Normal 24 kg DB KB Floor Press 3x12 Ab Wheel 2x6 32 kg KB Swings 3x12 32 kg DB KB Holds 2x30 1 Quote Link to comment
Keifer Posted June 12, 2022 Author Report Share Posted June 12, 2022 Group PT at drill this weekend. 1 lap 10 Push Ups 1 lap 20 Squats 6 times Wasn't to bad except my old knees! lol Quote Link to comment
Keifer Posted June 13, 2022 Author Report Share Posted June 13, 2022 Working out the parts that are not sore. Lol Ladder 3 rung -24 kg (Total 6 per Ring "1,2,3") DB KB Presses DB KB Squats DB KB Rows 1 Quote Link to comment
Keifer Posted June 18, 2022 Author Report Share Posted June 18, 2022 Ladder 4 rung -24 kg (Total 10 per exercise ,Rungs "1,2,3,4") DB KB Presses DB KB Squats DB KB Rows Normal 24 kg DB KB Floor Press 3x15,12,10 Ab Wheel 2x7 32 kg KB Swings 3x15 32 kg DB KB Holds 2x35 Quote Link to comment
Keifer Posted June 20, 2022 Author Report Share Posted June 20, 2022 Speed Rope warm up Ladder 4 rung -24 kg (Total 10 per exercise ,Rungs "1,2,3,4") DB KB Presses DB KB Squats DB KB Rows Normal 24 kg DB KB Floor Press 3x15,12,8 Ab Wheel 2x7 32 kg KB Swings 3x15 32 kg DB KB Holds 2x35,24 sec Quote Link to comment
Keifer Posted June 22, 2022 Author Report Share Posted June 22, 2022 6/21 Pull Ups 1x5 Chin Ups 1x5 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.