SeaLab Fitness

Standard warm up 5 min row 40 arm raises 5 arm circles Set 3x 5 x YTWL’s @ 5 20 x db curl 32.5/35/37.5 10 x db oh press Abdominal Death March 10 x weighted crunches/obliques 25/35/45 10 x back/oblique extensions 45/50/55 10 x incline… Read More

Standard Warmup 5 min row 40 arm raises leg swings Set 3x 15/12/12 x DB Bench 40/52.5/60 10 x Bulgarian split squat 60 10 x shoulder bands Wasnt really feeling the weight stuff today to I went to the pool 1500 m swim

Standard Warmup 5 minute row 40 arm raises 10 arm circles Set Deadlift / Hang Clean 1 x 10 at 45 1 x 6 at 95 3 x 6 at 135 2 x 5 at 155 1 x 5 at 185 (deadlift only) Leg raises… Read More

Weekend Pain Cave, Day 2: Standard Warmup 5 minute row 40 arm raises 10 arm circles Set Decline Bench 1 x 45 3 x 8  at 95 3 x 3 at 135 3 x 3 at 155 (5 on last round) worked in between bench… Read More

Weekend Pain Cave, Day 1: Standard Warmup 5 minute row 40 arm raises 10 arm circles Set 3x 15/12/8 x DB Bench 40/50/60 5 x YTWL’s 7.5 10 x Back Flys 20/22.5/25 10 x Chest Flys 20/22.5/25 10 x Closed DB Bench 20/22.5/25 Then 3x… Read More

3.4 Miles 28 minutes 8:14/mile My new phone estimates mileage a little more generously than my old phone did.

Standard Warmup 5 min row 40 arm raises 10 arm circles Set 3x 12 x SA Lat pull down 55/65/75 60 x finger curls 47.5 10 x back/oblique raises 45/50/50 10 x incline abs 45 Cooldown Stretch Ab Set    

3.25 Miles 27 minutes 14 seconds 8:23/mile foot is still iffy. probably should have seen a doctor 2 months ago.

1500 M pool water was hot