SeaLab Fitness

30 min of T spin stretching and strengthening from the gymnastics body program.

then 4 miles on the dreadmill, 3 @ 3% grade 1@ 1% grade total time 35 min.

one leurve

Did not do what i planned to do but that is okay.

Roll, stretch

KB warm up complex

3×5 double KB press @24kg super set with sets of 5 pull ups

3 x max reps double kb press alternating arms super set with 5 pull ups

20,26,20 (total reps)

1 set of 4 each arm kb press @ 32kg

6x500m row (4 brisk, 1 EZ, 1 hold 1:30 as long as you can) @ 1 min rest

Started the new phase of lighter weight/less body building type lifts.

I am thinking the schedule is going to be

Monday – Push/Pull upper body and lower body of lighter weights at different exercises.

Tuesday –  Running on the treadmill, push ups/pullups/dips

Wednesday – Stretching, rowing

Thursday – Running on the treadmill

Friday – Stretching, snatches

30 min of middle split training

KB warm up complex

ladder of 5-1 pistols squats, super set each rung with 5 SLDLs # 16kg ( the goal is to add rounds as the weeks go by.)

ladder 8-7-6 of RFESS holding the 16kg KB by the horns at my chest superset with same rep scheme of goodmornings holding the KB the same way.

3×10 feet elevated push ups

3×5 pull ups / 3×5 dips

100 KB swings, broken as needed (goal is to be able to do all 100 without stopping)

100 ball slams @ 25lbs, broken as needed – these are a low key bicep burner. may keep them up.

Been trying out this intermittent fasting thing/ time restricted eating. Probably need to do some more research on it, but essentially I am limiting myself to a 4 hour window each day where I can consume food. When I am on good behavior (eat low carb high protein, low sodium) i lose weight, when I am not (eating until im stuffed on PF Wangs) I stay the same. The danger is coming home hungry as hell and eating too much.

no warm up

5000m row (18:49)

1000m row EZ

30 min stretching

Last heavy lower body pull.

Roll, stretch, KB warm up complex

Deadlift 10@135, 5 @ 225,5@225, 1@315 then worked up in singles to 375

30 min on the treadmill at varying speeds and grades

weighed 208.8 this AM, successfully dropped all the water weight i guess.

final heavy upper body push day, went for it

roll, stretch, stick

BB OH press:

2×10 @ Bar, 2×5 @ 95, 2×4 @ 115, 2×5@ 135, 2×3 @ 145, 2×1 @155, 1×1 @ 160, 165, 170, 175 (PR) was feeling good about my self so i decided to just keep adding weight but doing push press

1@135 (for form), 185,190,195,200,210,215(PR)

5 min of db bench with the 20s various styles.

10 min running @ 6.8 mph + 3%

10 min walking @ 4mph  + 10%

was a bad boy this weekend. Ate and drank my weight in pizza and beer.

fasting again this week, and hopefully through the weekend to see where it gets me. I pretty much erased any good i did last week with my behavior last weekend.

Today was my last heavy squat day for a while, going to focus on high reps never going above 135 and also a lot of pistol squats. I will likely keep the deadlift, but do it all one day and run the other days.

roll and stretch/KB warm up complex

5×4 Dips and pull ups

front squats:

1×5@135m2x4@185,2×3@225, 1×1@240 (dmitry put a 10 one side and a 5 on the other),1×1@245, 1×1@255 then 1×2@255 back squat then 1×20@135 back squat

Steam room, cold shower, steam room, cold shower