SeaLab Fitness

Dynamic w/u Ab work and weighted lunges 3 sets 10 BP at 135 3 HC at 135 8 SA row each arm at 50 3 sets 2 pull ups 6 back squats at 135

Dynamic W/U 4 rounds all with a 65# barbell where relevant 8 should press 8 bicep curl 8 skull crushers 3 chin ups 4 rounds 3 HC at 135 5 inclined push ups 3 sets of 15 KB swings with 50lber

New year. Bought a weight rack of Nextdoor neighbor and canceled the gym membership. Warm up and stretching 3 sets: 10 rep BP @135 5 split squats each leg 10 shoulder Ts 10 shoulder Ys 10 KB swing at 50 2 sets: 2 chin-ups 5… Read More

Yee Boi I didn’t want to be there yesterday but I was so 5 minute incline walk Bench Press 10 x 135 6x 155 4 x 165 3×8 barbell row at 90 HC’s 6 at 95 6 at 115 3 at 135

Cardayo 1.5 mile run 18:00 2500 m row 10:46

Hodgepodge today because the gym was so crowded. 1 mile run 11:00 Mobility and tollout 2 sets 6 Front Squats 95# 10 Skull crush 60# BB – Bench press 8 reps, 6 reps, 3 reps @ 135, 155, 165# respectively – 3 x 8 BB… Read More

5 min row Mobility 3 sets 10 lunges with 35# DBs 8 rows with 60# dB 8 bench press 135# 20KB swings with a 40# Finished with more mobility

Happy Thanksgiving 5 min warm up in the Tread. Rollout. Mobility work. 3 sets 50lb DB SA Press Pull down on the cable guy. 50lb ish 30 oblique pulls 8 goblet squat with 50lb DB

5 min row Rollout 3 sets 10 Ts 10 Ys 8 row EA 60# 10 Skull Crush 60# 2 x 4 Front squat 115# Cardio 2 x 4 Hang Clean 115# 1×2 Hang Ckean 135#

5 min row 3 sets T raises and Y raises 50 lb dumbbell press x 8 8 rows one each arm at 60 lb. Clean rack was being used by some bozo the whole time Did some squats, cardio, and skull crushers. Kind of rambled… Read More