SeaLab Fitness

Standard Warmup 40 arm raises 10 arm circles 5 min row Set 3x 10 x decline bench at 135 12 x DB chest fly’s 20 10 x DB closed chest press 20 10 x DB reverse fly 20 Then 3x 10 x oblique/ back raises… Read More

3.27 miles 29 minutes 38 seconds 9:03/mile A bit hesitant to do much in the mornings since its so dark. My boss was running last week, tripped and broke his orbital bone during a morning run. Maybe DST will help? I just wanted to get… Read More

Standard Warmup 5 min row 40 arm raises 10 arm swings Set 3x 20 @ 135 Back squat 25 tri pulldowns 75/80/75 15 lat pulldowns 85/100/115 Then 2x 20 x hip adduction 235 20 x hip abduction 145 weighted cruchie things Cooldown Ab set stretching… Read More

18.09 Miles 2 hours 49 minutes 20 seconds 9:23/mile   Got some serious steps in this weekend. It was a pretty solid long-slow distance day, with a substantial amount of rain, but better now that Memphis temps are out of the mid 80’s. I should… Read More

5.33 Miles 46 minutes 33 seconds 8:43/mile Finally got some cool weather, amazing.

Just went in for a quick sesh after work to make me feel better about myself. Standard Warmup 5 min row 40 arm circles 10 arm raises Set 3x 10 x DB curls @ 32.5 10 x DB OH Press @ 32.5 8 x SA… Read More

3.17 Miles 28 minutes 6 seconds 8:51/mile Easy shakeout from the race Sunday.

10 Miles 1 hour 21 minutes 54 seconds 8:11/mile The first ten miler of the race series. It was hot, but it was a neat course through the state forest. I only almost puke once so I call it a success.

5 Miles 44 minutes 44 seconds 8:56/mile 76 degrees and 87% humidity at 5 am with no wind….. yuck

5.51 Miles 45 minutes 46 seconds 8:18/mile It was hot. Also I decided not to lift the next morning (10/3) because I got a flu shot and my arm was sore…. oops.