Keifer Posted July 8, 2017 Author Report Share Posted July 8, 2017 Pushed mowed the lawn first! I guess it adds to the calorie burn! 3:30 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 1 Quote Link to comment
Keifer Posted July 17, 2017 Author Report Share Posted July 17, 2017 7/11 Pull Ups 4x5,5,3,2 (wide grip) Dips 4x10,10,10,5 Chin Ups 4x5,5,5,3 Close Hands Push Ups 4x10 Hanging Leg Raises 2x5 Sit Ups 4x10 Squats 4x5 30 min Jog 4 mph 5% incline Quote Link to comment
Keifer Posted July 17, 2017 Author Report Share Posted July 17, 2017 4:00 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 3x5 32 kg KB Swing 3x10 Ab Wheel 2x5 1 Quote Link to comment
Keifer Posted July 19, 2017 Author Report Share Posted July 19, 2017 7/18 Pull Ups 4x5,5,3,2 (wide grip) Dips 4x10,10,10,5 Chin Ups 4x5,5,3,2 Hanging Leg Raises 2x5Close Hands Push Ups 4x10,10,10,7Sit Ups 4x10Squats 4x5 30 min Jog 4-4.5 mph 6% incline Quote Link to comment
Keifer Posted July 21, 2017 Author Report Share Posted July 21, 2017 5:00 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 3x5 32 kg KB Swing 3x10 Ab Wheel 3x5 Quote Link to comment
Keifer Posted July 22, 2017 Author Report Share Posted July 22, 2017 Pull Ups 4x5,5,3,2 (wide grip) Dips 4x10,10,10,7 Chin Ups 4x5,5,3,2 Hanging Leg Raises 2x5 Close Hands Push Ups 4x10 Sit Ups 4x10 Squats 2x10 5 min walk 3 mph 6% Incline 30 min Jog 4 mph 6% Incline 5 min walk 3 mph 0% Incline 1 Quote Link to comment
Keifer Posted July 27, 2017 Author Report Share Posted July 27, 2017 Went to Velocity sports this weekend for my daughters 16th birthday. It is basically a giant room of trampolines, big foam pits you can fall into and they had a American Ninja Course. I must have played on that course for a hour. I did good on it, but I do not have the pull up endurance needed for those crazy course. I was so freaking sore until yesterday. I think I established I am not 18 anymore, but I outlasted almost all the kids, so I am happy with that. Back to the grind! 5:00 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 3x532 kg KB Swing 3x10Ab Wheel 3x5 1 Quote Link to comment
Sloth the Enduring Posted July 27, 2017 Report Share Posted July 27, 2017 The way you train it's no surprise you outlasted the kids. 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 27, 2017 Author Report Share Posted July 27, 2017 Lately doesn't feel like I get to train as much as I want. I have to remind myself it is a marathon not a race. Sent from my LG-K450 using Tapatalk Quote Link to comment
Keifer Posted August 3, 2017 Author Report Share Posted August 3, 2017 5:00 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 3x5 32 kg KB Swing 4x10 Ab Wheel 4x5 Quote Link to comment
Keifer Posted August 5, 2017 Author Report Share Posted August 5, 2017 8/4 Pull Ups 4x5,5,5,3 (wide grip) Dips 4x11,10,8,5 Chin Ups 4x5,5,5,3 Hanging Leg Raises 2x5 Close Hands Push Ups 4x15,12,8,5 Sit Ups 4x15,12,10,10 5 min walk 3 mph 6% Incline 30 min Jog 4 mph 6% Incline 5 min walk 3 mph 0% Incline Quote Link to comment
Keifer Posted August 7, 2017 Author Report Share Posted August 7, 2017 5:00 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 3x532 kg KB Swing 4x10Ab Wheel 4x6 1 Quote Link to comment
godjira1 Posted August 8, 2017 Report Share Posted August 8, 2017 I really like your workouts. Very efficient, all the big movements and nice volume/wgt mix. 1 Quote my journey to kickass-dom E1RM: SQ: 130.9kg (Jul18); BP: 103.2kg (Aug18); DL: 150kg (Jun18); FSQ: 103.2kg (May18); OHP: 66.9kg (Dec17); PP: 72.5kg (Jul18) 2.4km/Cooper's Test: (10:22, Jun18) Vitals: 40 yo, 1.7m, 74kg (Jul18) Link to comment
Keifer Posted August 8, 2017 Author Report Share Posted August 8, 2017 Thanks, yea I have always like to do big movements in full body workouts. I don't have the energy or time to space out a upper and lower body routine during the week. Pull Ups 4x5,5,3,3 (wide grip) Dips 4x10,10,8,5 Chin Ups 4x5,5,5,3Close Hands Push Ups 4x15,12,10,5Sit Ups 4x15,12,10,8 5 min walk 3 mph 6% Incline30 min Jog 4 mph 6% Incline5 min walk 3 mph 0% Incline Quote Link to comment
Keifer Posted August 10, 2017 Author Report Share Posted August 10, 2017 5:00 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 3x5 32 kg KB Swing 5x10 Ab Wheel 4x6 Quote Link to comment
Keifer Posted August 12, 2017 Author Report Share Posted August 12, 2017 Took a easy day today, been a long week. Pull Ups 2x5 (wide grip) Dips 2x10 Chin Ups 2x5 Close Hands Push Ups 2x10 Sit Ups 2x10 2.8 mi jog @ 32:59 min Quote Link to comment
Keifer Posted August 14, 2017 Author Report Share Posted August 14, 2017 5:00 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 3x532 kg KB Swing 5x10Ab Wheel 4x6 Quote Link to comment
Keifer Posted August 16, 2017 Author Report Share Posted August 16, 2017 Pull Ups 4x5,5,5,4 (wide grip) Dips 4x10,10,8,5Chin Ups 4x5,5,5,4Close Hands Push Ups 4x10Sit Ups 4x10 5 min walk 3 mph 6% Incline30 min Jog 4 mph 6% Incline5 min walk 3 mph 0% Incline Quote Link to comment
Keifer Posted August 22, 2017 Author Report Share Posted August 22, 2017 8/21 5:00 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 3x5 8/22 Pull Ups 4x5,5,5,4 (wide grip) Dips 4x10,10,10,5 Chin Ups 4x5,5,5,2 Close Hands Push Ups 4x10,10,10,5 Sit Ups 2x10 2.3 mi Jog 25:52 min 1 Quote Link to comment
Keifer Posted August 24, 2017 Author Report Share Posted August 24, 2017 5:00 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 3x5 32 kg KB Swing 5x10 Ab Wheel 4x6 Quote Link to comment
Keifer Posted September 21, 2017 Author Report Share Posted September 21, 2017 Well month of Sept been crazy for us in Florida! Going to reorganize some of my workout. Leave cardio with less exercises to use it more as recover. Going to start doing some ladder work to help build muscle endurance. I forgot how much they suck! lol Pull Ups 2x5, Dips 2x10 28 kg DB Ladder 3 Rungs DB KB Clean/Press DB KB Squats DB KB Rows DB KB Sumo Squats 32 kg KB Swing 2x10 Push Ups 2x10 Sit Ups 2x10 Ab Wheel 2x5 1 Quote Link to comment
Keifer Posted September 25, 2017 Author Report Share Posted September 25, 2017 Pull Ups 2x5, Dips 2x10 28 kg DB Ladder 3 Rungs DB KB Clean/Press DB KB Squats DB KB Rows DB KB Sumo Squats 32 kg KB Swing 2x10 Push Ups 2x10 Sit Ups 2x10 Ab Wheel 2x5 Quote Link to comment
Keifer Posted September 26, 2017 Author Report Share Posted September 26, 2017 2.82 mi jog @ 30:13 min Quote Link to comment
Keifer Posted September 29, 2017 Author Report Share Posted September 29, 2017 Pull Ups 2x5, Dips 2x10 28 kg DB Ladder 3 Rungs DB KB Clean/Press DB KB Squats DB KB Rows DB KB Sumo Squats 32 kg KB Swing 2x10 Push Ups 2x10 Sit Ups 2x10 Quote Link to comment
Keifer Posted October 2, 2017 Author Report Share Posted October 2, 2017 Pull Ups 2x5, Dips 2x10 28 kg DB Ladder 3 Rungs DB KB Clean/Press DB KB Squats DB KB Rows DB KB Sumo Squats 32 kg KB Swing 2x10 Push Ups 3x10 Sit Ups 3x10 Ab Wheel 2x5 Quote Link to comment
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