SeaLab Fitness

January 10, 2019

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DeSapio 01-08-19

1-6-1 Pull-Up ladder

3 Rounds @ 35lb KBs:

Double KB Swings x 10

Double KB Snatch x 10

Double KB Front Squat x 10

Double KB Clean/Press x 10

Push-Ups x 10

Duble KB Bent Over Row x 10

01-09-19 REST DAY

January 10, 2019

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Burger 01.09.19 – Legs

Im going to be very sore after this…. This workout felt good. Even though I haven’t been working out much, I don’t feel like I’ve lost all strength.

Rolled out and did hip mobility

Back Squat – 8 x 8 (Worked up to 265 lbs on the last set)

Hex Bar Dead lift – 4 x 4 (worked up to 375 lbs)
Lunges in between DL sets – 4 x 10 each leg

Hamstring Curls – 4 x 12
Leg extensions – 4 x 10

Rolled out and stretched

January 10, 2019

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Tiemann Workout 1.10.19

1000 yd swim

ab set in the sauna

leg swings

quick squat set to make sure I still had legs… can confirm they are there.

January 9, 2019

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LaBrake 01.09.2018

Smolov Intense Week 1 Day 2

rolled out on the vibrating foam roller again, its a wild ride

Typical KB warm up ( 3 round 10 swings, 3 prying goblet squats, kneeling hip stretches, 4 half kneeling halos each side, 5 pull ups)

Back Squat

1 x 5 @ 190

1 x 4 @ 225

1 x 4 @ 255

1 x 3 @ 282

2 x 5 @ 265

Then i did some BB bent over rows and stretched

January 9, 2019

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Im sorry for leaving ya’ll behind brothers. Its been difficult past 4 months, with my motivation disappearing into oblivion. I wasn’t working out as much as I should have and my over all fitness and strength has almost gone away. I strongly believe that the place I was employed at brought me down, destroyed all moral and made me into an unmotivated person.

With the new year, I have a new job that pays for my gym membership and emphasis a healthy life style. This has motivated me into working out again.

With that being said, I’m starting the Arnold Mass building program that I’m going to alter a bit, to include more Dead Lift.

-Troy

01/8/19

Military Press – 10 sets of 4

Arnold Press Superset with Lateral Raises
5 sets of 8 reps

Heavy Shrugs Superset with Face Pulls.
5 sets of 6-8 reps (Shurgs) 10 reps (face pulls)

Then I did some arms

January 9, 2019

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Quit CrossFit Started MMS (again) 1/9/2019

To start off, I joined crossfit for two months while in my absence of SeaLab. I was doing CrossFit three times a week and lifting on my own every Saturday (in general I workout every other day – life schedule tolerating). CrossFit from an endurance aspect was very difficult at first and I was losing weight but I was never under a barbell with anything close to my BW. Long story short, I was losing a vast amount of strength. when I tested my power lifts I as 40lbs weaker. So I cancelled my membership and decided to go back to what I know works – Dan John programming. On top of Mass Made Simple (MMS) I’ll be doing Orange theory with the wife once a week to burn some cals.

Warm regards,

Your brother in iron – A

January 8, 2019

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