SeaLab Fitness

Standard Warmup 5 minute row 40 arm raises 10 arm circles leg swings Set Back Squat 30 @ 95 20 @ 135 10 @ 175 5 @ 225 3 x 10 heavy row @ 100/110/120 5 x 10 Upright row 50/60/70/80/80 3 x YTWL’s 3… Read More

4.88 Miles 41 minutes 47 Seconds 8:33/mile  

Standard Warmup 5 min row 40 arm raises 10 arm circles Set 3x 20 x DB Curl @ 30 10 x DB OH Press @ 30 10 x DB Back Fly’s @ 30 10 x DB Bench @ 50/52.5/55 10 x DB chest fly’s @… Read More

Sorry I’ve been MIA. I got a mole removed from my back and the dermatologist said no heavy lifting for two weeks and I didn’t want to bore y’all with only doing spinning. But my margins came back good and now I’m back on the… Read More

4.71 Miles 40 minutes 20 seconds 8:33/mile

Standard Warmup 5 minute row 40 arm raises Set 3x 12 x chest fly’s 22.5 12 x chest press 22.5 12 x DB Bench 45/47.5/50 10 x skull crush 10 x SA DB Row 3x 10 x finger curls 10 x T Bar rows 10… Read More

1500m 30 min   Did some abs afterwords too.

Why are Turkish Get-ups so hard? Standard Warmup: 5 min row 40 arm raises 10 arm circles leg swings Set 3x 20 x back squat @ 135 20 x hip adduction 20 x hip abduction Then 3x 3 x Turkish Get-ups 10 KB/ 15 KB… Read More

3.19 Miles 28 Minutes 2 seconds 8:46/mile

Decided I want my legs to be in better biking shape for when it warms up and drys out, and to shake up the leg exercises since my wrist is still isnt tip top yet Standard warmup 5 min row 40 arm raises 10 arm… Read More