13.16 Miles 1 hour 56 minutes 59 seconds 8:53/mile Good long run. Cool enough that I had to wear a shirt the whole time, but started making my nipples sore towards the end ha. I was also contemplating more miles, but I managed to outlast… Read More
Warmup 5 minute row 40 arm raises Set 3x 10 x DB curls @ 30/32.5 10 x DB OH press @ 30/32.5 12 x chest and back flys @ 22.5 10 x close bench @ 22.5 10 x back/ oblique raises @ 45/50/52.5 10 x … Read More
5 Miles 44 minutes 11 seconds 8:50/mile
Standard Warmup 5 min row 40 arm raises 10 arm circles Set 3 x super set @ 95 lbs 5 x deadlifts 5 x barbell rows 5 x hang clean 5 x front squat 5 x OH press 5 x back squat 5 x good… Read More
10.11 Miles 1 hour 23 minutes 37 seconds 8:16/mile PSA: DO NOT EAT FOOD TRUCK MEXICAN BEFORE A LONG RUN
Standard Warmup 5 min row 40 arm raises 10 arm circles stetching Set 3 x 10 x seated curls 27.5/30/30 20 x lat pull downs 95/100/115 10 x seated row, heavyish then 3 x 50 x finger curls 60 10 x incline ab w twist… Read More
5 Miles 44 minutes 35 seconds 8:55/mile Cold. Dark. Still taking stuff easy post long run from last weekend.
Standard Warmup 40 arm raises 10 arm circles 5 min row Set 3x 10 x decline bench at 135 12 x DB chest fly’s 20 10 x DB closed chest press 20 10 x DB reverse fly 20 Then 3x 10 x oblique/ back raises… Read More
3.27 miles 29 minutes 38 seconds 9:03/mile A bit hesitant to do much in the mornings since its so dark. My boss was running last week, tripped and broke his orbital bone during a morning run. Maybe DST will help? I just wanted to get… Read More
Standard Warmup 5 min row 40 arm raises 10 arm swings Set 3x 20 @ 135 Back squat 25 tri pulldowns 75/80/75 15 lat pulldowns 85/100/115 Then 2x 20 x hip adduction 235 20 x hip abduction 145 weighted cruchie things Cooldown Ab set stretching… Read More
SeaLab Fitness 