Keifer Posted April 18, 2017 Author Report Share Posted April 18, 2017 L-Seat Chin Ups 4x5 Dips 4x10 Pull Ups 1x3 (wide grip) I am trying to build strength in my lats. Push Ups 4x10,10,10,5 Sit Ups 2x10 3 mi jog in 33:58 min Knee felt ok, little weak. Have to keep an eye on it. Prob the increase of pressure from the weight of yesterday. Sent from my LGLS991 using Tapatalk Quote Link to comment
Keifer Posted April 20, 2017 Author Report Share Posted April 20, 2017 1 min speed rope 20 kg DB KB Clean/Press 3x5 20 kg DB KB Squats 3x5 20 kg DB KB Rows 3x5 20 kg DB KB Sumo Squats 3x5 Quote Link to comment
Keifer Posted April 24, 2017 Author Report Share Posted April 24, 2017 1 min Speed Rope 28 kg DB KB Clean/Press 3x3 28 kg DB KB Squats 3x3 28 kg DB KB Rows 3x3 28 kg DB KB Sumo Squats 3x3 Quote Link to comment
Keifer Posted April 26, 2017 Author Report Share Posted April 26, 2017 L-Seat Chin Ups 4x5 Dips 4x10,10,10,8 Pull Ups 1x3 (wide grip) I am trying to build strength in my lats. Push Ups 4x10,10,10,8 Sit Ups 3x10 3 mi jog in 33:47 min Quote Link to comment
Keifer Posted April 27, 2017 Author Report Share Posted April 27, 2017 20 kg DB KB Clean/Press 3x5 20 kg DB KB Squats 3x5 20 kg DB KB Rows 3x5 20 kg DB KB Sumo Squats 3x5 Quote Link to comment
Keifer Posted April 29, 2017 Author Report Share Posted April 29, 2017 Feeling beat up today, so taking it easy. L-Seat Chin Ups 2x5 Dips 2x10 Pull Ups 1x3 (wide grip) I am trying to build strength in my lats. Close Hands Push Ups 2x10 Sit Ups 2x10 3.02 mi jog in 35:29 min Quote Link to comment
Keifer Posted April 30, 2017 Author Report Share Posted April 30, 2017 Sat 4/29 Yard work, drugged bushes things with the truck and lot more manual labor! 😫 I think I will count that as a workout. 😴 Sent from my LGLS991 using Tapatalk 1 Quote Link to comment
Keifer Posted May 8, 2017 Author Report Share Posted May 8, 2017 Took a week off to heal from feeling beat up all the time. Felt a little spunky today, so I raised the rep range! It was a new challenge to get that last rep on the last set. 1.5 min Speed Rope 28 kg DB KB Clean/Press 3x4 28 kg DB KB Squats 3x4 28 kg DB KB Rows 3x4 28 kg DB KB Sumo Squats 3x4 2 Quote Link to comment
Keifer Posted May 9, 2017 Author Report Share Posted May 9, 2017 I am doing everything slow and controlled. Focus on the moment and how it feels. No run today legs sore from yesterday. L-Seat Chin Ups 4x5 (keeping my legs up is getting easier! ) Dips 4x10,10,10,7 Pull Ups 2x3 (wide grip) Close Hands Push Ups 4x10,10,10,5 Sit Ups 4x10 Sent from my LGLS991 using Tapatalk Quote Link to comment
Keifer Posted May 11, 2017 Author Report Share Posted May 11, 2017 1.5 Speed rope 20 kg DB KB Clean/Press 3x5 20 kg DB KB Squats 3x5 20 kg DB KB Rows 3x5 20 kg DB KB Sumo Squats 3x5 Quote Link to comment
Keifer Posted May 16, 2017 Author Report Share Posted May 16, 2017 1.5 min Speed Rope 28 kg DB KB Clean/Press 3x4 28 kg DB KB Squats 3x4 28 kg DB KB Rows 3x4 28 kg DB KB Sumo Squats 3x4 Quote Link to comment
Keifer Posted May 18, 2017 Author Report Share Posted May 18, 2017 2 min Speed rope 20 kg DB KB Clean/Press 3x5 20 kg DB KB Squats 3x5 20 kg DB KB Rows 3x5 20 kg DB KB Sumo Squats 3x5 Quote Link to comment
Keifer Posted May 19, 2017 Author Report Share Posted May 19, 2017 Had to rush my workout today, so had to cut short my run (Had to do it during lunch.) It is hot out there today!! L-Seat Chin Ups 4x5Dips 4x10,10,10,5 (kept my legs straight to focus on my triceps strength)Pull Ups 2x3 (wide grip) Having trouble getting my chest to the bar still! Close Hands Push Ups 4x10,10,10,5Sit Ups 4x10 2.10 mi jog in 26:13 min (Took it slow because it was hot!) Quote Link to comment
Keifer Posted May 25, 2017 Author Report Share Posted May 25, 2017 Life been crazy, but i guess I needed rest anyways. On to battle!!! aaaaaaahhhhhhhh lol 3 min Speed Rope 28 kg DB KB Clean/Press 3x4 28 kg DB KB Squats 3x4 28 kg DB KB Rows 3x4 28 kg DB KB Sumo Squats 3x4 Quote Link to comment
Keifer Posted May 26, 2017 Author Report Share Posted May 26, 2017 It was a hot one today, but I made it! lol L-Seat Chin Ups 4x5 Dips 4x10,10,10,7 (kept my legs straight to focus on my triceps strength) Pull Ups 2x3 (wide grip) Close Hands Push Ups 4x10,10,10,8 Sit Ups 4x10 3 mi jog in 34:11 min Quote Link to comment
Keifer Posted May 29, 2017 Author Report Share Posted May 29, 2017 Push mowed the yard and now for the workout for I pass out! 3 min Speed rope 20 kg DB KB Clean/Press 3x5 20 kg DB KB Squats 3x5 20 kg DB KB Rows 3x5 20 kg DB KB Sumo Squats 3x5 Quote Link to comment
Keifer Posted June 12, 2017 Author Report Share Posted June 12, 2017 I just can't seem to keep from being sick. Flu then a small cold, people need to stop bring this too work!! 3 min Speed rope 20 kg DB KB Clean/Press 3x520 kg DB KB Squats 3x520 kg DB KB Rows 3x520 kg DB KB Sumo Squats 3x5 20 kg DB KB Swings 1x10 Quote Link to comment
Sloth the Enduring Posted June 13, 2017 Report Share Posted June 13, 2017 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 June 15, 2017 Author Report Share Posted June 15, 2017 3 min Speed rope 20 kg DB KB Clean/Press 3x5 20 kg DB KB Squats 3x5 20 kg DB KB Rows 3x5 20 kg DB KB Sumo Squats 3x5 20 kg DB KB Swings 2x10 Quote Link to comment
Keifer Posted June 23, 2017 Author Report Share Posted June 23, 2017 Mon 6/19 3 min Speed rope 20 kg DB KB Clean/Press 3x5 20 kg DB KB Squats 3x5 20 kg DB KB Rows 3x5 20 kg DB KB Sumo Squats 3x5 20 kg DB KB Swings 2x10 Tue 6/20 L-Seat Chin Ups 2x5Dips 2x10 Pull Ups 2x3 (wide grip) Close Hands Push Ups 2x10Sit Ups 2x10 30 min jog 4 mph 5% in (treadmill) Thur 6/22 3 min Speed Rope 28 kg DB KB Clean/Press 3x328 kg DB KB Squats 3x328 kg DB KB Rows 3x328 kg DB KB Sumo Squats 3x3 28 kg DB KB Swings 2x5 Fri 6/23 L-Seat Chin Ups 2x5Dips 2x10 Pull Ups 2x3 (wide grip) Close Hands Push Ups 2x10Sit Ups 2x10 2.21 mi Jog at 24:49 min (Wow it was hot today had to cut it short!!) Quote Link to comment
Keifer Posted June 26, 2017 Author Report Share Posted June 26, 2017 3 min Speed rope 20 kg DB KB Clean/Press 3x5 20 kg DB KB Squats 3x5 20 kg DB KB Rows 3x5 20 kg DB KB Sumo Squats 3x5 20 kg DB KB Swings 2x10 1 Quote Link to comment
Keifer Posted June 27, 2017 Author Report Share Posted June 27, 2017 Chin Ups 3x5 Dips 3x10 Pull Ups 3x3 (wide grip) Close Hands Push Ups 3x10 Hanging Leg Raises 2x5 Sit Ups 3x10 30 min jog 4-5 mph at 5% incline Quote Link to comment
Keifer Posted June 29, 2017 Author Report Share Posted June 29, 2017 3 min Speed Rope 28 kg DB KB Clean/Press 3x328 kg DB KB Squats 3x328 kg DB KB Rows 3x328 kg DB KB Sumo Squats 3x3 20 kg DB KB Swings 2x10 (Don't have it in me to go heavy today!! Live to fight another day! ) Quote Link to comment
Keifer Posted July 3, 2017 Author Report Share Posted July 3, 2017 3 min Speed rope 20 kg DB KB Clean/Press 4x5 20 kg DB KB Squats 4x5 20 kg DB KB Rows 4x5 20 kg DB KB Sumo Squats 4x5 20 kg DB KB Swings 3x10 Quote Link to comment
Keifer Posted July 4, 2017 Author Report Share Posted July 4, 2017 Pull Ups 4x5,5,3,2 (wide grip) Dips 4x10,10,10,5 Chin Ups 4x5,5,3,2 Close Hands Push Ups 4x10,10,5,5 Hanging Leg Raises 4x5 Sit Ups 2x10 Squats 2x5 (Trying to work these in without hurting my run.) 2.1 mi jog @ 24 min (Still trying to get used to the heat!) Quote Link to comment
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