Keifer Posted August 15, 2023 Author Report Share Posted August 15, 2023 Treadmill today 4% incline 3 mph walk 15 min 4 mph jog 15 min 3 mph walk 15 min Quote Link to comment
Keifer Posted August 18, 2023 Author Report Share Posted August 18, 2023 Light stretching Hindu Push Ups 2x12,10 Squats 2x35 Close Hand Push Ups 2x16 Planks 2x60 sec Superman 2x60 sec V Ups 2x6 Calf Raises 2x25 Heavy stretching Quote Link to comment
Keifer Posted August 19, 2023 Author Report Share Posted August 19, 2023 15 min walk 1.80 mil jog in 21:24 min (1st mi 11:53) 20 min walk Quote Link to comment
Keifer Posted August 26, 2023 Author Report Share Posted August 26, 2023 Had Fibromyalgia flare up this week. So finally feel like doing anything. Light stretching Hindu Push Ups 2x16,11 (forgot my rep count on 1st set, ?) Squats 2x35 Close Hand Push Ups 2x16, 10 Ab wheel 2x5 Superman 2x60 sec V Ups 2x6 Calf Raises 2x25 Heavy stretching Quote Link to comment
Keifer Posted September 1, 2023 Author Report Share Posted September 1, 2023 Still dealing with the fatigue. Kind of tired of being tired. Light stretching Hindu Push Ups 2x13 Squats 2x35 Close Hand Push Ups 2x16, 12 Lateral squats 2x5 (L&R) Ab wheel 2x5 Superman 2x60 sec V Ups 2x5 Calf Raises 2x25 Heavy stretching Quote Link to comment
Keifer Posted September 4, 2023 Author Report Share Posted September 4, 2023 9/3 Not sure of the time since MapMyRun app crashed on me. Lol 15 min walk 1.80 mil jog 20 min walk Quote Link to comment
Keifer Posted September 4, 2023 Author Report Share Posted September 4, 2023 My legs are pretty sore, so working around them. Light stretching Hindu Push Ups 2x12,10 Ring Curls 2x4,3 (45° lean) - isolate biceps Close Hand Push Ups 2x16, 10 Ab wheel 2x5 Superman 2x60 sec V Ups 2x5 *********** What I been playing around with that I don't list in my workout are the following exercises. Ring Rows (45° lean) 2x10 Ring Tricep Over head Push downs (45° lean) 2x5 Ring Pull Ups with assist legs so I can adjust weight 2x6 Trying to rehabilitate the lat injury on my right side. It starts out feeling numb then gets sore. It starting to build strength back. Heavy stretching Quote Link to comment
Keifer Posted September 5, 2023 Author Report Share Posted September 5, 2023 I am still so sore. So took it easy today during the run. 15 min walk 1.02 mi in 11:58 min 20 min walk Quote Link to comment
Keifer Posted September 9, 2023 Author Report Share Posted September 9, 2023 Low energy today, so reducing the rep count. Light stretching Hindu Push Ups 2x10 Squats 2x20 Close Hand Push Ups 2x10 Lateral squats 2x5 (L&R) Ab wheel 2x5 Superman 2x60 sec V Ups 2x6 Calf Raises 2x25 Ring Rows (45° lean) 2x10 Ring Tricep Over head Push downs (45° lean) 2x5 Ring Pull Ups with assist legs so I can adjust weight 2x6 Heavy stretching Quote Link to comment
Keifer Posted September 12, 2023 Author Report Share Posted September 12, 2023 9/10 15 min walk 1.78 mi in 22:05 min 20 min walk Quote Link to comment
Keifer Posted September 12, 2023 Author Report Share Posted September 12, 2023 Light stretching Hindu Push Ups 2x13,10 Squats 2x20 Close Hand Push Ups 2x16,13 Lateral squats 2x5 (L&R) Ab wheel 2x5 Superman 2x60 sec V Ups 2x6 Calf Raises 2x25 Heavy stretching No extra today, back is feeling sore today. Quote Link to comment
Keifer Posted September 14, 2023 Author Report Share Posted September 14, 2023 On these lower reps I am really concentrating on negatives. Going down slow and controlled to maximize the time under tension. Light stretching Hindu Push Ups 2x13,10 Squats 2x20 Close Hand Push Ups 2x12,10 Lateral squats 2x5 (L&R) Ab wheel 2x5 Superman 2x60 sec V Ups 2x6 Calf Raises 2x25 Back still feeling it, so waiting until it heals. Quote Link to comment
Keifer Posted September 18, 2023 Author Report Share Posted September 18, 2023 Modified workout since I am away at a class. Everything is still slow and controlled. Light stretching Hindu Push Ups 2x13,10 Squats 2x20 Close Hand Push Ups 2x13,8 Lateral squats 2x5 (L&R) Sit Ups 2x10 Superman 2x60 sec V Ups 2x6 Bar Hanging Rows 2x8 (from parallel bars) Dips 2x5,3 (haven't done these in forever! Lol) Pull Ups Narrow Grip 2x3x1 (I didn't reinjure myself, so that is something. ) Heavy stretching Quote Link to comment
Keifer Posted September 21, 2023 Author Report Share Posted September 21, 2023 20 min walk warm up Light stretching Hindu Push Ups 2x13,10 Squats 2x20 Close Hand Push Ups 2x16,8 Lateral squats 2x5 (L&R) Sit Ups 2x10 Superman 2x60 sec V Ups 2x6 Bar Hanging Rows 2x10,8 (from parallel bars) Dips 2x3(haven't done these in forever! Lol) Pull Ups Narrow Grip 2x3,2 (I didn't reinjure myself, so that is something. ) Heavy stretching Quote Link to comment
Keifer Posted September 24, 2023 Author Report Share Posted September 24, 2023 Tue 15 min walk 20 min jog 20 min walk Today 20 min walk 25 min jog 20 min walk Quote Link to comment
Keifer Posted September 25, 2023 Author Report Share Posted September 25, 2023 20 min walk warm up Light stretching Hindu Push Ups 2x13,10 Squats 2x20 Close Hand Push Ups 2x15,8 Lateral squats 2x6 (L&R) Sit Ups 2x10 Superman 2x60 sec V Ups 2x6 Bar Hanging Rows 2x10 (from parallel bars) Dips 2x5,3 (haven't done these in forever! Lol) Pull Ups Narrow Grip 2x3,2 Heavy stretching Quote Link to comment
Keifer Posted September 27, 2023 Author Report Share Posted September 27, 2023 9/26 15 min walk 25 min jog 20 min walk Quote Link to comment
Keifer Posted October 3, 2023 Author Report Share Posted October 3, 2023 Light stretching Hindu Push Ups 2x13,10 Squats 2x20 Close Hand Push Ups 2x16,10 Lateral squats 2x6 (L&R) Ab Wheel 2x5 Superman 2x60 sec V Ups 2x6 Ring Rows (45° lean) 2x10 Ring Tricep Over head Push downs (45° lean) 2x5 Ring Pull Ups 2x3,2 Calf Raises 2x25 Heavy stretching Quote Link to comment
Keifer Posted October 10, 2023 Author Report Share Posted October 10, 2023 Light stretching Hindu Push Ups 2x13 Squats 2x20 Close Hand Push Ups 2x15,12 Lateral squats 2x6 (L&R) Ab Wheel 2x5 Superman 2x60 sec V Ups 2x6 Rows 2x10,5 (Dip Bars) - I have dip bars now! Yay! Dips 2x5,3 Ring Pull Ups 2x3,2 Calf Raises 2x25 Heavy stretching Quote Link to comment
Keifer Posted October 16, 2023 Author Report Share Posted October 16, 2023 Changing things up and getting kettlebells back into it. Starting out pretty light. Light stretching 20 kg KB Clean and Press 2x5 20 kg KB Squats 2x5 20 kg KB Rows 2x5 Close Hand Push Ups 2x15,12 Lateral squats 2x7 (L&R) Ab Wheel 2x7 Dips 2x5 Ring Pull Ups 2x3,2 Calf Raises 2x25 Heavy stretching Quote Link to comment
Keifer Posted October 19, 2023 Author Report Share Posted October 19, 2023 10/18 15 min walk 25 min jog 10 min walk cool down Quote Link to comment
Keifer Posted October 20, 2023 Author Report Share Posted October 20, 2023 Still little sore after the run. I was pushing my pace. So I took everything slow and controlled on the descending reps. Light stretching 20 kg KB Clean and Press 2x5 20 kg KB Squats 2x5 20 kg KB Rows 2x5 Close Hand Push Ups 2x15,10 Lateral squats 2x7 (L&R) Ab Wheel 2x8 Dips 2x5 Ring Pull Ups 2x3,2 Calf Raises 2x25 Heavy stretching Quote Link to comment
Keifer Posted November 6, 2023 Author Report Share Posted November 6, 2023 Had to take couple weeks off for a death in the family and travel. So now to get back into the swing of things. Light stretching 20 kg KB Clean and Press 2x5 20 kg KB Squats 2x5 20 kg KB Rows 2x5 Heavy stretching Quote Link to comment
Keifer Posted November 10, 2023 Author Report Share Posted November 10, 2023 30 min walk Light stretching 20 kg KB Clean and Press 2x5 20 kg KB Squats 2x5 20 kg KB Rows 2x5 Close Hand Push Ups 2x17,10 Lateral squats 2x8 (L&R) - 10 lb KB Ab Wheel 2x8 Dips 2x5,3 Ring Pull Ups 2x2 (dead hang and slow controled) Calf Raises 2x25 Heavy stretching Quote Link to comment
Keifer Posted November 12, 2023 Author Report Share Posted November 12, 2023 15 min walk 25 min jog 15 min walk cool down 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.