Damn.
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28sep24
Lat pulldown: 190x10 (PR), 160x10, 145x10, 115x14
Db chest support row: 45x10, 60x10, 60x10, 60x10
Cable row: 145x9, 130x10, 100x15
Upright row: 45x20, 65x15, 65x15, 65x13
Barbell curl: 45x12, 45x12, 45x12, 45x12, 45x15
Conditioning:
- 78 second treadmill run: 5.3 mph
- 30 second sprint from cardio gym down 6 flights of stairs to closest bathroom: approximately Mach 4
- 3 min Walk back up 6 flights of stairs: 2 mph
- 33 min treadmill run: 5.3 mph
Notes:
- I need a home gym. Donāt mind working at a nice gym, serious weightlifters are pretty dang courteous most of the time. But the ship gym? Iām about to launch a plate through somebodies forehead. The groups are the worst. Always 3-4 people, spend as much time talking or dancing in the mirror as they do lifting, and get personally offended if you ask to work in.
- Lat pulldowns felt great, getting strong in this movement. Digging the double regression as well.
- Chest supported rows were tough, because the floors so slick with humidity that my feet were sliding, so I had to keep my center of balance pretty much on my sternum or Iād just slide off the bench.
- Jury is still out on upright rows. Canāt tell if my shoulder hates them or not.
- Everyone and their mother was using anything you could think of for curls today, so I just grabbed an old barbell that permanently lives in the corner and knocked out a few sets.
- Running still feeling good, beginning to mentally formulate some āhybridā goals
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ROFL!
- The ship had an outbreak of cook-didnāt-wash-his-hands-after-pooping disease, and the āinnovativeā new vacuum toilet system was constantly broken.
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Dude, I donāt even want to THINK about what the hell is in the food we have. I still havenāt emotionally recovered from finding the chunks of melted neon blue plastic somehow in the center of my steak
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Iāve run almost this same exact programming more times than I can count. I feel like it should be a Crossfit WOD. They could call it āMajor Dumpā. Lol
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Total nut kick! My condolences dude.
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Bleu Cheese?
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Nah, itās legit plastic. The steak are cut while still in the packing, so the packing material gets pushed down into the meat, and is then cooked. I donāt eat ship steaks anymore lol
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@QuadQueen its a WOD I want no part of! Damn near caused a scene lol.
@T3hPwnisher hard not to be a bit bitter about it. Happened to a few of us all today, so commiserating with company. The extra month isnāt really the worth, itās more just everyone already telling their families theyād been home for the holidays and having to walk that back. āBudget issueā apparently. Still, be it two or three months, this tours coming to a close either way, and the grass really is greener on the other side, so just rolling with the punches (and the waves) until then
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Work for today:
60 min spin class
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Carb up refeed day. I feel fat
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Fatlas
There was an opportunity and I took it. (Sorry lol.)
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30sep24
Squat: 315x3, 315x3, 315x3, 315x3, 315x3, 315x3, 315x3, 315x3, 315x3, 315x10
Single leg curl: 35x18, 35x15, 35x13
Leg extension: 160x12, 160x11, 120x12 (slow)
Cable crunch: 70x20, 70x20, 70x14
Conditioning: 45 min treadmill ruck. 3.3mph, 30lb, 3.5incline
Notes:
- Some notable āalchemyā going on with the carb up yesterday. A couple things I noted. First, and most directly, I felt lethargic as hell after dinner (my carb meal.) seriously just went into a good coma. Which, seeing as it was bedtime, was actually kind of nice lol. This morning, I had a rough time waking up, and generally felt a little bit bloated and crappy. But the mirror test showed my gut looks more bloated than it has yet this deployment. However, my shoulders and traps looked more defined than ever, so some pros and cons. Finally when I got to the gym, I felt great. Tons of energy, and a bit more āpopā in my lifts, if that makes any sense. Plan is to continue to cyclical keto velocity diet until end of October, then reassess.
- Squats felt good today. Sea state a little rougher today. Ironically, this meant some of my squats felt fantastic, ship rocking backward helped pull my chest up and really skyrocket the weight in a good way. One the other hand, the coming the other direction made me want to cave forward. I feel like lifting on a ship almost makes you an expert in lifting with poor form lol.
- Had to dig deep on that set of 315x10. Ship rocking had me lose my balance twice and stagger mid set, but I was being stubborn/dumb and kept gritting it out. Not a PR, but thatās always been a strong set for me, and doing it under these conditions is pretty crazy for me. Especially after 9x3x315. Again, just ecstatic how my squat is going. Need a bench day to humble myself again lol.
- The treadmill rucks are quickly becoming my favorite part of my week, because I can just zone out and enjoy some TV episodes I downloaded on my phone. (I thoroughly am enjoying Rings of Power. As a Tolkien nerd, some accuracies are sorely lacking, but if I treat it like fan fiction rather than canon lore, I totally dig it)
Beginning to feel the tight back and limited shoulder mobility that tends to spring up at sea. To counteract, Iām going to stretch daily. Just a quick set of different back/hip stretches, while doing some band pull aparts whenever I swap stretches. Takes me about 10 min total, but hopefully will help keep me limber.
@tlgains lol, I thought that was pretty good
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Yes!
On this, Iād ask WHAT the carb source was. Thatās what is really fun about this experiment: we find out what we react to. @TrainforPain had a similar experience re-introducing some carbs post carnivore. For myself, I found out that rice will take me down like a tranq dart, bread can upset my guts, but pasta (of all things) settles really well for me, and potatoes (sweet or otherwise) are pretty benign.
For the bloated gut: check back 2 days post carb up. For me, thatās when the āmagicā really happens. Morning after, Iām swollen: morning 2 days after, Iām peeled. I still have the glycogen refill going on, but all the mass has left my guts.
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Remember my limited ship options as I confess the carbs were two chili dogs dogs, with the bun, and an uncrustables sandwhich.
Edit: but on that note, I really, really want to try swapping doing my normal meal routine of 3x rice, veggies, and meat a day plus a shake, but swap the rice for potatoes, and just see what happens. Bonus points, I can now make a nice stew for meal prep
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Dude, no shaming here. I used to go OUT of my way to eat that stuff, haha. Leave my house full of great choices so I could eat junk. Youāre going what you gotta do. But, in turn, you may be observing that wheat has an impact on you, and perhaps you MAY even have a gluten sensitivity. But it could also just be a plain old sugar crash, considering there is sugar in the breads these days.
I dig that swap to potatoes idea. It may be more āancestrally alignedā with your genetics. If youāre more Northern European stock vs Asian, thereās a fair chance something in your DNA can handle a tuber better than rice.
I keep seeing this and also when you post about sugar free bacon, like is that standard that itās sugared?
I checked the crappiest bread I could find here in the UK no added sugars at all, and I didnāt even need to check the bacon - worst bit of it is the added water! Americaās food industry is crazy, like almost actively killing off the consumer base to make things more addictive, canāt they just make a decent product and be happy with selling it because people actually think itās good, not because of cravings?!
Iām sure our food industry will be there weāre just a few years behind! (And more stringently regulated and legislated I believe).
Sorry tangent over!
To clarify, the bacon is CURED in sugar. Sugar isnt added to it. My understanding is that is a pretty standard curing process
But yeah, the industry is nuts. Crazy how deep it goes
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Sorry, just a quick drop-in on the conversation:
I really found a difference in carb types, as mentioned. I settled into a little pineapple most mornings, because I still feel like I āshouldā have post-workout carbs, it doesnāt bloat me or make me sleepy, and it seems to be good for my blood pressure.
I usually donāt have any carbs for lunch, (or often even food) because midday eating does make me sleepy almost no matter what. If I do have anything, itās potatoes.
I tend to have potatoes at dinner. They sit well, are the most satiating food on the planet, and I donāt feel like a ball of waste after. I kept meaning to try to take advantage of how sleepy rice makes me, and time it before bed, but I havenāt really given that a shot.
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01oct24
Press: 45x10, 95x5, 115x3, 135x3, 155x8, 175x2, 135x10
CGBP: 135x5, 160x5, 185x5, 205x3 (I need to stop trying this weight)
Seated db press: 60x12, 60x7
Short cable machine (notes for me) v bar pushdown: 65x15, 65x15, 65x13
Single arm pushdown: 20x12, 20x12, 15x16
Barbell curl: 55x12, 55x12, 55x16
Conditioning: treadmill run. 33 min, 5.3 mph
Notes:
- press moved a bit better today. Struggling on the heavy set. I have to take 4 sets backwards out the rack to get enough overhead clearance to press, and just holding the bar steady as I do that is tough, so that first rep is murder. Still, added a rep to the 155 set. 160x9 is my PR, so 155x8, while having to take into account ship rocking, is damn near there if not matching. So suffice to say, my months of not pressing did not really affect my press at all. Which is good that it didnāt get weaker, but almost a little sad that Iām just as strong at press whether I do it or not.
- I need to chill with the 205 on CGBP. That weight, with the narrow grip, just tips me over at sea. I want it, but itās not there yet.
- Tricep work is gonna vary just based on equipment. Itās tough to get to anything at this gym.
- Hit some curls at the end, just because I donāt feel like once a week is enough for big guns lol. I do feel like my back can be sufficiently smoked from that one back day, though it does get some indirect work throughout the week.
- Run felt great. Really great. It honestly annoys me how much faster my body adapts to cardio than lifting. Relatively speaking, the rate of progress isnāt even close
13 Likes