SeaLab Fitness

stretch and roll

quick upper body blast sesh that was made up of OH press with the bar then @135 super set with pull ups then some DB alt bench press @75 then 100 reps (50 each arm) of db bench with 20s

Rode the elevator up

treaddy – 30 min @ 6.5mph + 3% grade then 2 min walking then put the grade @ 0.5% and increase mph by .2 every min until i hit 4.5 miles. took just over 40 min.

one luv

weekends of travelling have been KILLING my self-control when it comes to food (and beer). Weighed in at 213 this AM.

25ish mins of middle splits Gymnastics body stretching

work up to a heavy single front squat (255, attempted 265 but i psyched myself out of it)

1×20 @135 low bar back squat

5×5 each pullups and dips

walk up to the 4th floor

20 min on the tread mill (some walking, hit 2 miles. 3% for the first 15 then 2 min recovery then 5% for the last bit to hit 2 miles.)

TGIF, the grind includes friday.

KB warm up with some pull ups and rolling

couple of push ups

some DB bench work up to 85 lbs single arm

deadlift, work up to 315 then do 1 rep every :30 for 10 min.

Then 500m row p fast (1:35) then 500m row recover

elevator up

15 min on the treaddy @ 3% grade hit 1.75 miles.

Have a good wknd, bois

its starting to warm up here in the Derby city, yall.

30 min of T spine gymnastics body movements.

5×5 1 arm OH press @ 32kg

5×5 a arm row @ 32kg

500m row

30 min on the treadmill (3.2 is miles) @ 3% grade walked for 2 min after the first 15

maybe one day i will be able to run on the road like a real boy

Back at it after a week on the road in Philly, WV and Indy.

Fairly low intensity, however the garmin says I burned 1K calories so i guess im tired.

KB warm up + some pull ups and hanging

Ladder 1-5, push up, dip, pull up

Front Squat 1×5 @ 135, 1×5@185, 1×3 @ 225 (immediately followed by 1×2 back squat), 1×2 @ 225 (immediately followed by 1×3 back squat)

Take the elevator to the 4th floor

30 min on the treadmill, took a page out of weisheit’s book and did intervals with the incline. Did some walking, hit 3.3 miles.

WERNE LEURVE