SeaLab Fitness

Bench Press – TM = 245 x 10 – 105 lbs x 5 – 115 lbs x 3 – 135 lbs Working Sets x 3 – 170 lbs (70%) x 3 – 195 lbs (80%) x 3+ -225 lbs (90%) I did 4 reps AMRAP… Read More

Deadlift TM = 345 lbs x 8 – 135 lbs x 5 – 185 lbs x 3 – 200 lbs Working Sets x 3 – 241 lbs (70%) x 3 – 275 lbs (80%) x 3 – 310 lbs (90%) AMRAP – 241 (70%) –… Read More

Starting 5/3/1 – Gettin Strong Deadlift TM = 345 lbs x 5 – 135 lbs x 5 – 185 lbs x 5 – 200 lbs Working Sets x 5 – 225 lbs (65%) x 5 – 255 lbs (75%) x 5 – 295 lbs (85%)… Read More

Operator Day 2: Warmup and Strength This workout surprising destroyed my legs. Warm-up: Air squats – 30 sec working / 15 sec rest total time 4:15 Back squat progression to 1RM 1 x 3 – 135lb 1 x 3 – 155lb 1 x 3 –… Read More

Had an EMERGENCY surgery to remove my appendix, couldnt workout for 3 weeks because of it. Im fat now and out of shape. Getting back to it. Operator Fitness Day 1 Warm-Up, Circuit 2,000m Row warm-up (Below 8 minutes) – 7:50 “Louder than 10”  5x… Read More

10/8/19 Shoulder and Arms Shoulder press – 5 x 10 (Got to 65lb DBs) Behind the neck Press – 5 x 10 (100 lbs) Front Raises – 5 x 10 Upright Row – 5 x 12 Shoulder flys – 5 x 10 Bicep Curls –… Read More

10/3 – Legs (Lots of squats) Deadlift – 15, 6, 6, 6, 6, Backsquat 20 – 135 lbs 12 – 185 lbs 10 – 200 lbs 8 –  225 lbs 6 –  240 lbs 4 –  270 lbs Hamstring Curls – 5 x 10 Leg… Read More

9/30/19 – Monday Chest/Back Bench Press – 30, 12, 10, 8, 6  Maegan was able to get to 65 lbs on the last set, I was able to get to 225 lbs Incline Bench Press – 10 x 4 Cant remember weight that was done… Read More