SeaLab Fitness

8118, cool. took yesterday off like a damn fool. Upper body blasted today, finished with an Operator Fitness workout that nearly killed me. KB warmup complex + pull ups 5×12 half kneeling alternating Arm KB OH press (6 each arm)  @ 24 KG //superset with… Read More

did something weird to my knee on friday. Its at about 90% as of Monday’s workout. Roll + Stretch KB warm up complex (10 swings, 3 goblet squats, hip stretches, half kneeling halos 4 each side) Pistol squats 1 set of 5 each leg|1 set… Read More

Rest day of sorts, moving furniture and playing softball this evening.

30 min gymnastics body T Spine stretch and strengthen . 500m row 5000m row 500m row   I am out of shape.

Legs v v sore . Upper Body Blast by Brad ™️ KB warm up + 3×3 pull ups Work up to 135 OH press, 5×4 supersss with pull ups Single Arm KB OH press superset with single Arm rows 1 ladder to 5 @ 24kg… Read More

Kicked off Monday right. New phase of the single leg stuff. Roll and stretch KB warm up + 3×3 pull ups 4×3 pistol squats w/medicine ball for weight (10,15,20,25) super set with SLDL @ 32kg 3 x (3×1 each keg w/20 seconds rest between sets)… Read More

Back in the lab. Took a little over a week off. Was meant to be a deload week but work got crazy. I’m down to 203lbs which means I lost probably 6lbs of muscle. Bummer.   EZ day today Rolled out 3×5 cleans @ 145… Read More

*runs once* My legs were shot today for my lower body blast. rolled out KB Warm up + hanging and pullups 3 rounds 3 x dips/pull ups (elbow has been bothering me so I lowered the reps) ladder 1-5,1-3 Pistol Squats + SLDL (32kg) RFESS… Read More

Had a pretty crappy week in terms of getting in the gym. I did play a softball double header on Thursday night so that counts for something i suppose. Saturday Track Blaster W/Ashton Warm up – 800m jog/100 sit ups/20 push ups/20 lunges 5 Rounds… Read More