SeaLab Fitness

Standard Warmup 5 min row 40 arm raises Set DB incline bench 20 @ 40s 15 @ 45s 3 x 5 @ 50s 12 x Triceps pull down in between sets of bench Then 3x 10 x incline crunch and twist @ 45 10 x… Read More

3.26 Miles 26 minute 55 Seconds 8:14/mile

3.31 Miles 28 minutes 52 seconds 8:42/mile

Standard Warmup 5 minute row 40 arm raises 10 arm circles leg swings Set Back Squat 30 @ 95 20 @ 135 10 @ 175 5 @ 225 3 x 10 heavy row @ 100/110/120 5 x 10 Upright row 50/60/70/80/80 3 x YTWL’s 3… Read More

4.88 Miles 41 minutes 47 Seconds 8:33/mile  

Standard Warmup 5 min row 40 arm raises 10 arm circles Set 3x 20 x DB Curl @ 30 10 x DB OH Press @ 30 10 x DB Back Fly’s @ 30 10 x DB Bench @ 50/52.5/55 10 x DB chest fly’s @… Read More

Sorry I’ve been MIA. I got a mole removed from my back and the dermatologist said no heavy lifting for two weeks and I didn’t want to bore y’all with only doing spinning. But my margins came back good and now I’m back on the… Read More

4.71 Miles 40 minutes 20 seconds 8:33/mile

Standard Warmup 5 minute row 40 arm raises Set 3x 12 x chest fly’s 22.5 12 x chest press 22.5 12 x DB Bench 45/47.5/50 10 x skull crush 10 x SA DB Row 3x 10 x finger curls 10 x T Bar rows 10… Read More

1500m 30 min   Did some abs afterwords too.