Atlas13 Burning the Boats

Training Training Logs
1973

Unfortunately there is a person on our ships called a "Fit Boss’ that has totalitarian control over all of our fitness equipment. If they catch you breaking whatever rules they make up on that ship, then they have the power to ban you from the gym.

Like on my ship my Fit Boss has a rule where we aren’t allowed to change the attachments on ANY cable machine.

Pretty cool huh?

4 Likes
1974

Work for yesterday

Squat: 135x5, 225x3, 255x3, 295x3, 325x3+ (7), 345x1, 365x1, 255x5, 255x5, 255x5, 255x5, 255x5

Db RDL: 60x12, 60x12, 60x12

Leg ext: 80x15, 80x15, 80x15

Superset:
Cable crunch: 60x18, 60x18, 60x15
Face pull: 40x20, 40x20, 40x20

Conditioning: 33 min elliptical

Notes:

  • squats moved well. 325x7 moved well. Had a rep or two left in me. Maybe more depending on ships list lol. It’s definitely a skill learning to lift with the rocking of the ship, but I’m getting the hang of it
  • Belt significantly loser, dropping noticeably leaning out a bit
  • Conditioning felt good. Keeping it easy, doing a lot to keep my energy going for the long days.
  • Change to my schedule coming up, which should have my getting some consistent sleep patterns. Very excited for that lol.
11 Likes
1975

Dude it 100% is a skill. Once you get it thought I feel like it helps make you stronger

2 Likes
1976

Work for today:

Press: 135x5, 155x3, 175x1+ (5, PR?), 185x1, 135x5, 135x5, 135x5, 135x5, 135x5

Lat pulldown: 145x13, 145x13, 160x11, 130x13

Inc bench: 140x12, 140x12, 140x9

Seated cable row: 115x12, 115x12, 115x12

V bar pushdown: 50x15, 70x15, 70x12, 70x10

Lat raise machine: 15x20, 15x20, 15x16

Conditioning: 40 min elliptical

Notes:

  • very happy with press. Not sure why, just felt strong as a bull today. Even though sea state was rough as hell today, managed to balance the lift well and just push
  • honestly, the gyms a nice little ego boost for me, but it’s funny how it changes based on lift. Bench? I’m never the strongest dude in the gym. My bench just sucks, tons of dudes can smoke me. Deads? Some people will look. Squats? I definitely get some stares, rare to see a 3 plate squat. Overhead press? I had half the damn gym watching my top set, to include a lot of my sailors. I don’t do it to show off, and my numbers aren’t anything impressive among serious lifters, but I can definitely smoke most of my sailors lol.
  • schedule changing around, should be getting some more sleep. Excited about that.
  • I have eaten more plain unseasoned chicken breast in the last few weeks than in the previous year. Am I managing to eat healthy? Yup. Are my taste buds furious? Also yes.
  • @taylortooswift I definitely have to focus on my balance and control of the weight, which is probably good for me in the long run
12 Likes
1977

Also @literally everyone

My signal sucks. It’s like a 45 min process for any page to load, I gotta leave the phone safely tucked away to load a page. I hope y’all are doing awesome, and look forward to catching up on everyone’s logs when I get back, but I’m definitely not gonna be able to keep up with anyone until they do something about our signal lol

13 Likes
1979

What rank are you?

1980

Deadlift: 335x5, 385x3, 425x1+ (6, PR), 455x1, 335x5, 335x5, 335x5, 335x5, 335x5

Heels elevated goblet squat: 70x12, 70x12, 70x12

Lying y raise: 5x15, 5x15, 5x15, 5x15

Cable crunch: 70x15, 70x12, 70x8

Leg extension: 60x25, 60x25

Nautilus flute machine: 180x12, 180x12

Conditioning: 45 min Elliptical

Notes:

  • deadlifts went well. 425x6 was pretty smooth, though last rep was dead stop, had to readjust my grip.
  • Bar started rolling away from me after my top set lol, nearly took me out at the ankles
  • Rest of the workout really just putting in the reps, was feeling pretty tired after the deads.
  • @taylortooswift without going into too many details, I’m a JO on a carrier
12 Likes
1981

Nice, while being extremely vague I’m an LPO on a carrier

1 Like
1982

Gym 26apr
Bench: 135x5, 170x5, 195x3, 215x1+ (7), 240x1, 170x5, 170x5, 170x5, 170x5, 170x11

Lat pulldown: 145x13, 145x13, 160x11, 130x13

Db press: 50x12, 50x12, 50x13

Hammer curl: 30x12, 30x12, 30x13

Superset:
V bar pushdown: 100x15, 135x15, 135x15, 135x18
Face Pull: 100x15, 90x15, 90x15, 90x15

Conditioning: 30 min elliptical

Notes:

  • Feeling mediocre about bench. Not bad, but not good. Ships rocking seems to affect bench more than anything else, and I was really struggling with it today. I have to control the balance so much that I can’t really “explode” the weight off my chest, and I’ve always been more of a “power” guy vs a “grind” guy (as i think a lot of former athletes are)
  • Pulldowns feeling good, for whatever reason my lats have been absolutely on fire lately, regardless of the movement.
  • I really like db shoulder press and should do more of it
  • Went to run some 400m intervals today. Was hauling ass on my first one, ship rolled a bit, I stepped on the side of the treadmill, launch myself full speed into the treadmill, then fall back onto the belt and stumble fuck my way to the ground. I got back on the elliptical after that.
10 Likes
1983

Just caught up.
Great stuff as always.
I wish you luck!
Sometimes we’d have one watchteam that always did the 000-0400. It gave the rest of us a close-to-guaranteed sleepy time, and those people actualy had a 24-hour day every day.
Not ideal for anyone, but it had its benefits both for the 0-4 guys and the rest of us.
(this was a 4-section rotation I should clarify. I don’t know how manned you guys are.)

2 Likes
1984

Gym 27apr
Squat: 275x5, 315x3, 335x1+ (6), 365x1, 275x5, 275x5, 275x5, 275x5, 275x5

DB RDL: 60x12, 60x12, 60x12

Bad girls: 90x15, 90x15, 90x15

Ab wheel: 15, 15, 15

Conditioning: 1 mile run: 7:38

Notes:

  • main gym was closed last minute, had to go to a tiny secondary gym. Absolute bullshit gym. No collars, crappy bars, no weights smaller than 10lbs, squishy foam floors, everything rusted to hell. Had to adjust my weights a bit jsut based on what I had, and the floor definitely stole a rep or two away from me. Still, it was a decent lift.
  • Equipment and time limited, hit the rest of the lift quick.
  • Came back later for some cardio. Proposing in May (if leave gets approved, which it still hasn’t because my boss likes to hold that over people until the day before), so trying to look as good as I can by then
  • @jdm135 were doing something similar, but I’m standing a ton of extra watches for various supervisory things, so it ends up averaging like 2-3 watches a day. Long days lol
15 Likes
1985

Gym 29apr
Press: 125x5, 140x5, 160x5+ (7), 185x1, 125x5, 125x5, 125x5, 125x5, 125x5

Inc bench: 140x12, 140x12, 140x12

Neutral grip pulldown: 145x12, 145x12, 145x12. 145x11

Rope pushdown: 50x12, 50x10, 40x12, 40x12

Face pull: 50x20, 50x20, 50x20

Conditioning: 35 min elliptical

Notes:

  • feel a bit meh about press. Was hoping for more than 7, but felt like I just didn’t have that “dig” in me today. Maybe sleep catching up with me.
  • Rest of the workout felt fine
  • Belt fitting loose, happy with that
10 Likes
1986

Congratulations!

2 Likes
1987

Good catch, he quietly slipped that one under the radar.

Good on ya @atlas13

3 Likes
1988

@unicornsandrainbows @simo74 thanks! Sweetest gal I’ve ever met in my life, and low key a total badass too, I’m excited for the future. I’ve already got the sisters stamps of approval, so I think I’m good haha.

Work for today:
Deadlift: 300x5, 345x5, 390x5+ (8), 440x1,
300x5, 300x5, 300x5, 300x5, 300x5

Hack squat: 90x10, 180x8, 180x8, 180x8

GHD (8) back raise: 15, 15,

Superset:
GHR (7) : 12, 10
Ab wheel: 10. 10

Conditioning: 30 min elliptical

Notes:

  • deads moved fine. Grip limiting factor again. I miss chalk.
  • I would club a baby seal to trade the hack squat for a leg press. I really just do not jive with hack squats. It’s not a painful movement or anything, but it feels like a heavy leg extension more than any type of squat.
  • Found a GHD literally tucked into a random hallway in the ship lol. Hit my first lifts and then walked to said hallway to finish my workout. I definitely feel more solid when I do direct low back work.
  • GHR felt terrible. Not in a good way. The machines a little weird, and I can’t find a good pad position where I’m not either jamming my knee, or just sinking down without getting much actual hamstring work. The raises felt good at least.
  • little over a week left at sea, and then Cashing in two weeks time off. Very ready for that.
16 Likes
1989

Work for today:

Bench: 155x5, 175x5, 200x5+ (10), 225x1, 155x5, 155x5, 155x5, 155x5, 155x5

Lat pulldown: 145x14, 145x13, 160x12, 130x10

Db Inc bench: 75x12. 75x6, 60x12

Db row: 85x15, 85x15, 85x15

V bar Tricep pushdown: 60x15, 70x12, 70x12, 70x11

Rear delt raise: 10x20, 10x20, 10x15

Conditioning: 45 min elliptical

Notes:

  • bench felt strong. Matched my 5s week from my last cycle with a heavier weight. Pleased there. Same can be said for pulldowns.
  • Went to hard on the first set of db bench, and just had nothing left in the tank for extra sets. Trying to hit 3x8-12, need some better weight management next time.
  • Spending some time looking through training logs and reading some coaches, I think I’ve figured out my issue with bench. Weak pecs. Im all shoulders and triceps, which is why my press normally does well, but bench lags. I also hardly ever do any direct chest work, relying on the bench to hit my pecs. Everytime a program makes me hit chest, my bench responds well. Not groundbreaking stuff, I just didn’t realize how little direct chest work I did.
14 Likes
1990

Work for today:
Gym 05may
Squat: 240x5, 280x5, 315x5+ (8), 355x1, 245x5, 245x5, 245x5, 245x5, 245x5

SLDL (no belt): 135x10, 135x10, 135x10. 135x10, 135x10

Leg extension: 80x15, 100x12, 100x12, 100x15

Cable crunch: 60x15, 70x15, 70x15, 70x12

Notes:

  • very happy with squats. Added a rep to my 5s week from last cycle. Still not 100% to failure, but any reps left in me were definitely ugly ones lol.
  • Humidity was insane on the squats, so my feet were slipping out from underneath me. As a result, had to bring in my stance a little bit. Not much, but noticeable.
  • Trying out SLDL. Seen them recommended a lot, but I’ve always done RDLs instead, so trying something new
  • Miami Fleet weeks starts today. I only get a day off, but by hell am I going to enjoy it
15 Likes
1991

Dude, have fun! I went to the San Diego one a few years back and it was WILD. I’m talking about seeing Master Chiefs getting carried back to their ships. haha

1 Like
1992

I made friends with the Manager of a nightclub last night…. Debauchery beyond imagination. Didn’t spend a dime outside of tipping. Now every part of me hurts lol

6 Likes
1993

Work for today:

531 BBB week 1 day 1

Press: 130x5, 145x5, 165x5, 100x10, 100x10, 100x10, 100x10. 100x10

Lat pulldown: 130x10, 140x10, 140x10, 150x10, 160x12

V Bar extension: 42.5x15, 35x12, 35x12. 35x12

Hanging straight leg raise: 8, 8, 6

Conditioning: 1 mile run: 7:32

Notes:

  • back on land for a few weeks. Is it weird that lifting on solid ground felt odd to me? Lol, I’ve gotten used to the rocking of the ship. That being said, definitely feels WAY better to lift on land.
  • press felt good. BBB sets flew, and 165x5 was a solid set. Not going for PRs, just hitting 5s pro.
  • happy with the run, felt like solid effort.
  • went into this off of no sleep and very dehydrated, was getting pretty intense exertion headaches after every set. Whoops.

Missed logging a few workouts, signal issues on the ship.

Going to be on land the next few weeks, flying out to Seattle Monday to see my gal. Going to find a nice gym to hit up while I am there.

Starting a cycle of 531 BBB, which I have never actually ran before. Plan is 2 anchor templates of BBB, then a leader of PR sets with jokers and first set last.

Also, read through Forever 531 again, and felt like I understood it better than last time. I feel like I have to run a program myself for the ideas behind it to actually click with me lol. I generally run 531 as an upper lower split, but that’s not really what Jim talks about with his accessory work, so I’m going to follow his program and mix it up some more. Honestly, it means less volume of accessories each day, so I’ll be able to focus more on the accessories that I do perform. Interested to see how it works for me.

18 Likes