SeaLab Fitness

Warm up: 5 minute row 40 x 5 lb arm swings 10 x 5 lb arm circles stretching MMS set: 3 x @ 95 lbs 5 deadlift 5 upright row 5 hang clean 5 front squat 5 OH press (left out back squat and good… Read More

4.95 Miles 42 min 26 sec 8:34/mile Another hot one folks. Also, the gnats were terrible around the lake. I ate a few of the little fuckers and looked like I ran through a cloud of black snow. I may need to start wearing my… Read More

Warmup 5 min row 40 x 5 lb arm raises 10 x 5 lb arm circles Stretching Workout 3x 5/3/1 @ 45/50/55 DB Press 15 @ 165 lb hip adduction machine 15 @ 255 lb hip abduction machine 10 @ 25 lb abdominal and oblique… Read More

2 Miles 17 min 36 sec 8:35/mile Just wanted a short run so I could stretch out afterward.

3.1 Miles 22 min 12 sec 7:10/mile The feels like was already 90 degrees at 7 am, but it was a race and I had to beat one of my brother in laws coworkers that used to run cross country (I did). This was the… Read More

8.0 Miles 1 h 7 min 21 sec 8:25/mile First mile took some mental toughness to get through at 79 degrees and 92 percent humidity, but after I got going the miles really started falling off. Felt great, even took a shit in the middle… Read More

Tough getting moving this morning. Decided to just do a short workout due to lack of motivation, and the podcast I decided to listen to was boring. Warmup: 5 minute row 40 x 5 lb arm raises 10 x 5 lb arm circles Stretching Main:… Read More

4.78 Miles 41 min 37 sec 8:42/mile Legs are hurting after three days straight in the pain cave. Probably let them recover before a longer run later this week. I have my first run of the Memphis Road Race Series this Sunday kicking off with… Read More

Warm up: 5 minute row 40 x 5 lb weighted arm raises 10 x 5 lb weighted arm circles,  5 forward 5 backward each arm Stretching Quick Workout: 3 x through: 20 back squat @ 135 lbs 10 incline sit ups @ 45 lbs 12… Read More

5 Miles, 40 min 19 seconds 8:03/mile Also did a 12.4 mile mountain bike ride that afternoon. Brother in law hurt his wrist and my sister is still new to trail riding so we took it pretty slow, but it was damn hot.