SeaLab Fitness

Standard Warmup 5 minute row 40 arm raises 10 arm circles Set Deadlift / Hang Clean 1 x 10 at 45 1 x 6 at 95 3 x 6 at 135 2 x 5 at 155 1 x 5 at 185 (deadlift only) Leg raises… Read More

Weekend Pain Cave, Day 2: Standard Warmup 5 minute row 40 arm raises 10 arm circles Set Decline Bench 1 x 45 3 x 8  at 95 3 x 3 at 135 3 x 3 at 155 (5 on last round) worked in between bench… Read More

Weekend Pain Cave, Day 1: Standard Warmup 5 minute row 40 arm raises 10 arm circles Set 3x 15/12/8 x DB Bench 40/50/60 5 x YTWL’s 7.5 10 x Back Flys 20/22.5/25 10 x Chest Flys 20/22.5/25 10 x Closed DB Bench 20/22.5/25 Then 3x… Read More

3.4 Miles 28 minutes 8:14/mile My new phone estimates mileage a little more generously than my old phone did.

Standard Warmup 5 min row 40 arm raises 10 arm circles Set 3x 12 x SA Lat pull down 55/65/75 60 x finger curls 47.5 10 x back/oblique raises 45/50/50 10 x incline abs 45 Cooldown Stretch Ab Set    

3.25 Miles 27 minutes 14 seconds 8:23/mile foot is still iffy. probably should have seen a doctor 2 months ago.

1500 M pool water was hot

5 minute row 40 arm raises 5 arm circles leg swings Set 3x 20 x back squat at 135 as fast as possible 10 x hip adduction 235 10 x hip abduction 235 3x 10 x assisted dips (40) 20 x shrugs 50/60/70   Ab… Read More

Was really struggling to find a part of me to work out that wasnt already sore before hopping in the pool to finish everything off with a 1000 yd swim 5 min row 40 arm raises 5 arm circles Set 3x 10 x DB back… Read More

5 minute row 40 arm raises 5 arm circles Set 3x (everything in immediate succession) 15 x bench at 95 5 x bench 145 10 x DB curls 30/35/40 10 x DB OH press 30/35/40 Then 3x (again, no rest) 10 x SA DB Bench… Read More