SeaLab Fitness

OTF with the wife – it ended me. Highlights: Burned 1000cal. Over 40 splat points Rowed over 4000m in a 14 minute block I earned some ice cream.

.5 mile run & dynamic warm up Then: 3×10 shoulder dislocate 3×10 Front DB raise @ 20# 3×10 Lateral DB raises @ 15# 3×10 reverse fly @ 10# Then: 10-9-8-7-6-5-4-3-2-1 Bench @ 135# – pull ups – push ups – plank pulls Then: 4 x… Read More

.5 mile run & dynamic warmup Then: Barbell complex – Deadlift, bent over row, hang clean, front squat, push press, back squat, push up – 6 reps each. 75#, 85#, 95#, 105# Then: 5×5 Front Squat 1×135, 2×165, 2×185 Then: 4x20sec air squat/10sec rest

The wife and I went to the track today. .5 mile warm up Five rounds: 5 x hand release push up, 10 x air squats 6 rounds 30/30sec Sprint/walk 6 rounds 30/30sec box jump/step ups 6 rounds 30/30sec bear crawl/rest Warm down: walked the dog

Dynamic w/u 2×5 wall squat 2×10 squat @ 135# 4x20m lunges: every other backwards 4×3 back squat @ 185-205-225-235 10x 5/3/2 @ 155# 10×10 static crunches with tire flip Warm down: walked the dog

Did OTF for the last time with the wife. I enjoyed most aspects of orange theory. I’ll probably renew my membership in the future.

Wife joined me for this workout. Two mile run (One with the dog) Then: 5 rounds – 20 Split jumps, 50 yard bear crawl 2 min. rest 4 rounds – 20 frog jumps, 40 yard bear crawl We were suppose to go to 3 rounds… Read More

Gym Jones Movie Mass Gain Day #5 Dynamic W/u Then: 1×10 windmill no weight 2×10 KB windmill @ #25 2×5 KB windmill @ #35 Then: 5×4 SLDL @ #95 Then: Work up to heavy Dead lift (5×3 ending at #315) Then: 5×2 Dead lift @… Read More

Did the same thing as LaBrake… Dynamic w/u 4 x 1776 – 17 Burpee Tire Flips, 76 Air Squats: 20:34 Then 100 push-ups.   Happy 4th fellas!  

.5 mile run 2×5 wall Squat 2×10 back squat @ 135 2×5 goblet squat @ 60 4x20yrd walking lunges – forward 10; backward 10 Back squat: 5×165, 5×185, 5×205, 20×135 2×10 vertical sit ups 2×40 sit up and reach