SeaLab Fitness

1000 yd swim ab set in the sauna leg swings quick squat set to make sure I still had legs… can confirm they are there.

1000 yard swim Ab Set 40 arm raises 5 arm circles Ladder Incline Bench set 10 @ 45 10 @ 65 10 @ 85 9 @ 105 10 @ 85 10 @ 65 Then 3x 12 x DB Chest Fly’s 10 x DB Chest press… Read More

Testing the foot out 2x 1 mile run .5 Mile walk 3 miles 33 minutes 6 seconds 11:00/mile

I swam 1000 yds and did an ab set in the sauna (no one else was in there)

New Year Same Me Standard Warmup 5 min row 40 arm raises Set 3x 20 x cable row 10 x dips then 3x 5 x YTWL’s 5/3/1 x DB SA OH Press 40/45/50 Cooldown Shoulder bands Ab Set

Warmup 5 min row 40 arm raises 10 arm circles Set (this has pretty much also just become a part of my warm up because I do it every damn time) 3x 10 x standing DB curls 30/32.5/40 10 x DB OH Press 10 x… Read More

Warmup 5 min row 40 arm raises 10 arm circles leg swings Set 3x 12 x DB chest flys @ 22.5 12 x DB closed arm chest press @ 22.5 10 x DB bench press 45/50/55 10 x BB Dead lift 135/185/185 Cooldown Ab set

I’m back…… from outer space . . Not really. Anyways, the foot issues persisted, I missed the marathon and have only run two miles in the past 3 weeks. On top of that I have had some sort of chest cold for a couple weeks… Read More

Standard warmup 5 min row 40 arm raises 10 arm circles leg swings set 3x 10/12/12 leg press 90/180/180 ankle PT w/ bands then 10 x back/oblique raises at 45 10 x standing curls 60 10 x OH press 60/70 Cooldown ab set roll out… Read More

7.70 mi 1 hour 4 minutes 44 seconds 8:24/mile my ankle hurts, and it was cold