Keifer Posted October 5, 2017 Author Report Share Posted October 5, 2017 10/4 3.01 mi Jog in 32:50 min Quote Link to comment
Keifer Posted October 5, 2017 Author Report Share Posted October 5, 2017 Pull Ups 3x5 Dips 3x10,10,5 20 kg DB Ladder 4 Rungs DB KB Clean/Press DB KB Squats DB KB Rows DB KB Sumo Squats 32 kg KB Swing 3x10 Push Ups 4x15,10,10,10 Sit Ups 3x15,10,10 Ab Wheel 2x5 1 Quote Link to comment
Keifer Posted October 10, 2017 Author Report Share Posted October 10, 2017 10/6 3.0 mi jog in 35:23 Today 3.01 mi Jog in 32:40 min Quote Link to comment
Keifer Posted October 12, 2017 Author Report Share Posted October 12, 2017 Pull Ups 3x5 Dips 3x10,10,5 20 kg DB Ladder 4 Rungs DB KB Clean/Press DB KB Squats DB KB Rows DB KB Sumo Squats 20 kg KB Snatches 2x5 Push Ups 3x15,12,10 Sit Ups 3x15,10,10 Ab Wheel 2x5 Quote Link to comment
Keifer Posted October 17, 2017 Author Report Share Posted October 17, 2017 10/13 3.01 mi in 31:04 min 10/15 4.00 mi in 44:31 min Quote Link to comment
Keifer Posted October 17, 2017 Author Report Share Posted October 17, 2017 Pull Ups 3x5 Dips 2x10 28 kg DB Ladder 3 Rungs DB KB Clean/Press DB KB Squats DB KB Rows DB KB Sumo Squats 20 kg KB Snatches 2x5 Push Ups 4x15,15,10 Sit Ups 3x15,15,10 Ab Wheel 2x5 Quote Link to comment
Keifer Posted October 30, 2017 Author Report Share Posted October 30, 2017 10/18 4 mi in 42:24 Quote Link to comment
Keifer Posted October 30, 2017 Author Report Share Posted October 30, 2017 After been sick for about a week or so back to the grind stone. Pull Ups 3x6,4,3Dips 2x10 20 kg DB Ladder 4 RungsDB KB Clean/PressDB KB SquatsDB KB RowsDB KB Sumo Squats 20 kg KB Snatches 2x5Push Ups 4x20,10,10,5Sit Ups 3x20,15,10,10Ab Wheel 2x10,5 Quote Link to comment
Keifer Posted November 6, 2017 Author Report Share Posted November 6, 2017 10/31 4 mi in 43:34 11/4 4.12 mi in 44:07 Quote Link to comment
Keifer Posted November 7, 2017 Author Report Share Posted November 7, 2017 Pull Ups 3x6,5,4 Dips 3x15,10,5 20 kg DB Ladder 4 Rungs DB KB Clean/Press DB KB Squats DB KB Rows DB KB Sumo Squats 20 kg KB Snatches 2x5 Push Ups 4x20,12,10,5 Sit Ups 3x20,15,10 Quote Link to comment
Keifer Posted November 8, 2017 Author Report Share Posted November 8, 2017 Time change is forcing me to run on the treadmill more! Stupid day light savings! lol 5 min walk 50 min 4-5 mph 5% incline (treadmill) 5 min walk Total: 4.2 mi 1 Quote Link to comment
Sloth the Enduring Posted November 8, 2017 Report Share Posted November 8, 2017 Do you not like running in the dark? It'll be a while before you're outside again. 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 November 8, 2017 Author Report Share Posted November 8, 2017 Do you not like running in the dark? It'll be a while before you're outside again. I run on a county road and too many creatures to watch out in dark with no street lights. I am going to try to run at work since they give me time to exercise. I just need to make myself and not stress about work.Sent from my LG-K450 using Tapatalk Quote Link to comment
Sloth the Enduring Posted November 8, 2017 Report Share Posted November 8, 2017 Yeah, country roads don't seem safe at night. If it's not a critter it's a kid in a pickup truck going too fast and not paying attention.That's a nice perk though. 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 November 10, 2017 Author Report Share Posted November 10, 2017 Still sore from pushing it on Mon. Pull Ups 3x6,4,4 Dips 3x15,5 24 kg DB Ladder 3 Rungs DB KB Clean/Press DB KB Squats DB KB Rows DB KB Sumo Squats 24 kg KB Snatches 2x5 Push Ups 4x20,15,10,5 Sit Ups 3x20,20,10 Quote Link to comment
Keifer Posted November 14, 2017 Author Report Share Posted November 14, 2017 Pull Ups 3x6,5,4 Dips 3x15, 10 20 kg DB Ladder 4 Rungs DB KB Clean/Press DB KB Squats DB KB Rows DB KB Sumo Squats 24 kg KB Snatches 2x5 Push Ups 3x20,10,10 Sit Ups 3x20,15,10 Quote Link to comment
Keifer Posted November 14, 2017 Author Report Share Posted November 14, 2017 5 min walk 54 min 4-5 mph 5% incline (treadmill) 5 min walk Total: 4.0 mi Quote Link to comment
Keifer Posted November 16, 2017 Author Report Share Posted November 16, 2017 Pull Ups 3x6,5,4 Dips 3x15, 10 24 kg DB Ladder 3 Rungs DB KB Clean/Press DB KB Squats DB KB Rows DB KB Sumo Squats 24 kg KB Snatches 2x5 Push Ups 3x20,15,8 Sit Ups 3x25,15,10 Quote Link to comment
Keifer Posted November 22, 2017 Author Report Share Posted November 22, 2017 Pull Ups 3x7,5,4 Dips 2x15, 10 20 kg DB Ladder 4 Rungs DB KB Clean/Press DB KB Squats DB KB Rows DB KB Sumo Squats Push Ups 3x25,15,10 Sit Ups 3x30,20,10 20 kg KB Snatches 2x5 Quote Link to comment
Keifer Posted November 24, 2017 Author Report Share Posted November 24, 2017 Pull Ups 3x7,5,4 Dips 2x15, 10 20 kg DB Ladder 4 Rungs DB KB Clean/Press DB KB Squats DB KB Rows DB KB Sumo Squats Push Ups 3x25,15,10 Sit Ups 3x30,20,10 20 kg KB Snatches 2x5Push Ups 3x30,15,10,5Sit Ups 3x30,20,10Sent from my LG-K450 using Tapatalk Quote Link to comment
Keifer Posted November 28, 2017 Author Report Share Posted November 28, 2017 Push Ups 3x30,15,10,5Sit Ups 3x30,20,10Sent from my LG-K450 using TapatalkPush Ups 4x30,20,10,5Sit Ups 4x30,20,10,5Sent from my LG-K450 using Tapatalk Quote Link to comment
Keifer Posted November 28, 2017 Author Report Share Posted November 28, 2017 Push Ups 4x30,20,10,5Sit Ups 4x30,20,10,5Sent from my LG-K450 using Tapatalk3.01 mi jog at 31:59Sent from my LG-K450 using Tapatalk Quote Link to comment
Keifer Posted December 1, 2017 Author Report Share Posted December 1, 2017 Push Ups 3x35,20,15 Sit Ups 3x40,20,10 Quote Link to comment
Keifer Posted December 4, 2017 Author Report Share Posted December 4, 2017 AF PT test passed. 1.5 mi in 12:03 Push Ups 60 reps Sit Ups 41 reps 1 Quote Link to comment
Keifer Posted December 11, 2017 Author Report Share Posted December 11, 2017 Pull Ups 2x5 Dips 2x10 24 kg DB Ladder 3 Rungs DB KB Clean/Press DB KB Squats DB KB Rows DB KB Sumo Squats Push Ups 3x20,10,5 Sit Ups 3x20,20,10 1 Quote Link to comment
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