SeaLab Fitness

Upper Body Blast Day

Feeling pretty low energy, not sure if its me being fasted or not well rested but the past two days I have not had TDE.

Roll and stretch

New KB Complex – 3 rounds @ 24KG without stopping 10 KB swings, 3 prying goblet squats, 1 turkish get up ea side with a press at sit, kneel and stand then a bent over press on the way back down when my hips are up by i have a hand on the ground balancing.

2 Ladders up to 5 @ 32Kg KB press, super set with pull up ladders

DB bench play @ 25lbs, never stop moving did about 30 curls and 100 presses

4 x 5 ab wheelies

4 x 5 body sawwz

Back from a quick weekend trip in Philly. Ate cheesesteaks with every meal (even a cheese steak omlette). We did go for like a 5 mile bike ride in Valley Forge park so it wasn’t all Eating and sitting .

Lower body blast day

Roll stretch

kB warm up complex + 3×3 pull ups

3 Turk get ups each side w/ a press at sit,kneel and stand (this was something new, working up to a bent press in the middle of they get up)

Back squats (still harder than front squats for me)

1×5 @ 135, 1×5 @ 185, 1×5 @ 205, 5,4,3,2,1@ 225, then 5×1 @ 245 one rep every 30 seconds

Then @ 135 2 rounds front squat 2 rounds back squat (2 x 1 squat, 1 lung each leg)

Then 5×5 DL @ 225 super set with 5×5 DB glute bridge (first round I did 10) finished with a set of 10 slow stiff keg deadlifts

4 rounds (5 ab wheelies, 10 push ups, 5 body saws)