SeaLab Fitness

Squat – 2sec pause till top sets. 5×135, 5×225, 5×250, 3×280, 3×315, joker sets 1×335, 1×355, 3x5x250 Press – 5×105, 3×120, 5×135, 10×105 50 chins 50 dips 50 pull aparts

Brian Cushing Arms Then splashed around in the pool   Enjoy your Saturday my dudes!

Squat – 2 sec pause 8×135, 5×225, 5×235. 5×275, 5×305, 20×235 Power Clean – 3×135, 2×155, 2×175, 2×195, joker sets: 1×205, 1×225 100 chins DB Shrugs Suit Case Carries

Dead lift – 8×135, 5×225, 5×275, 5×305, 5×345. Joker set 2×395. 3x5x275 Bench – 2 sec pause at bottom. 8×135, 5×185, 5×205, 7×230, 3x5x185 100 curls 3x6ea no-post SA DB row

Squat – pause 5×135, 5×225, 5×235. 5×265, 5×300 jokers 5×315, 2×335. 3x5x235 Press – 5×100, 5×115, 5×125, joker 5×135, 10×100 50 chins 50 dips 100 pull aparts

Squat – 10×135, 5×185, 5×225, 5×235, 5×265, 5+(7)x300, joker 3×315, 20×155 Power clean – 3×135, 3×185, 3×205, joker 2×215, 3×155 100 shrugs 70,70,70,85,85 100 chins 100 pull aparts

Deadlift – 10×135, 5×225, 5×275, 5×315, 3x5x345 Bench – pause reps till top set 8×135, 5×185, 5×205, 2x5x230 Did a long, long warm up because my legs were non functional from Monday.

Squat – 8×135, 5×225, 5×235, 5×265, 5x5x300 (this ended me) Press – 5×95, 5×115, 5×125, 10×95 Chins – 50 Dips – 50 Pull aparts – 50

Kb play and power cleans for movement Shrugs 8×135, 3x5x225 (5 three sec negative chins)” between sets) Barbell curls, kn press, dips Stretched for 15min Swam – 1,300yrds Starting 531 building the monolith on Monday. Round four here we go bb gainz train doesn’t stop.

Dead lift – 10×135, 5×225, 5×275, 5×315, 5×365, 2×405 kind of a dumb jump but eh was feeling good. Incline bench – 5×70 drop set 5×50 x3rounds 3 rounds of Curls and dips Stretched for 15min