SeaLab Fitness

TGIF

10K row in 38 min (1:56 ish avg, held it together for the first 6500 then it broke me)

new gym @ work is opening up next week. very exciting. Has stair steppers, jacobs ladder, woodway dreadmills, bumper plates and a power rack. recovery room. Etc.

I’m looking forward to getting some good workouts in there.

upper body blast day + running

rolled out then

OH press 10 @ bar, 10 @ 95, 8 @ 115, 3×5@ 135 // super set all sets with 6 pull ups

DB bench 10 @ 80 (5 each arm, alternating), 3×10 @ 85

100 reps (50 each arm) @ 20

some seated curls to OH press @ 20

max reps bench press @ 135 (19)

elevator up,

20 min on the dreadmill @ 4% grade, varying speeds got 2.3 miles.

weighed 206.6 this AM. However I am going to an only fried fish restaurant tonight against my will for a family dinner so who knows what kind of damage i will do. Feeling a little sore from yesterdays leg workout. Its funny how switching to the single leg stuff makes me just as sore as squatting 4x the weight.

30 min T spine stretch and strengthen from Gymnastics Bodies.

3 miles on the dreadmill in 27 min @ 4% grade, up 1%.

not sure how long I plan to keep up running on the treadmill. I have pretty much given up winning the steps competition at work. If I can lose enough weight and strengthen my legs enough to that I can regularly run on the road I may sign up for a half marathon or some 20K trail race.

bye

Back from Bonnaroo, bb. It’s hot and you walk alot but I drank beers and ate 15 gyros over 4 days. Weighed 208.8 this PM, after doing my time restricted eating on Monday and Tuesday. Didn’t exercise on Monday because I was exhausted.

KB warm up complex

Ladder 1-5 pistol squats+SLDL w/24kg

10 pull ups

RFESS 8/7/6 each leg super set with good mornings @ 24kg

2k row (7:08)

Steam Room/Cold Shower Cycles with my Comrade Dmitry

Au Revoir