Male
Age 33
6’5 Starting Weight: 295 Current Weight: 260lbs
2024 T-ransformation Challenge winner
Currently living on a ship with a couple decent gyms trying to make some gains. My only real goals are to fix my plantar fasciitis and go home to my wife and kids in better shape and healthy. I’ve been in the Navy for 12 years now and I’ve been in gyms and lifting on and off since 2001 for sports. I didn’t start lifting for looks till I made it to college.
I plan on sticking to a “bro split” while deployed to fill my time and establish a routine to make time go by faster. Inputs are always welcome. Hopefully a the end of this deployment I can post some pretty good “Before & After” pics
The Plan
Chest
Back
Legs
Rest
Arms
Shoulders
Legs
Rest
Arm day - Nursing an injury from my last arm day (a week ago). Was doing preacher and felt 3 distinct pops in my inner elbow with loss of power and mild pain. I’m assuming I strained/sprained my pronator teres? Just tried to get blood into the area to promote healing.
Hammer Strength Iso Shoulder Press (plate value per 1 side) 40x10 70x10 80x10 90x10 115x7
Felt pretty good today. Actually got to eat in a surplus for a change today, which helped I think. Got frustrated with my shoulder press because I wanted to move to the 130s today. Made a game time decision not to due to my first set of 110 moved slow. I’ll try in a couple weeks!
Superset Leg Extensions/Sissy Squats
210x10 220x10 230x8 240x8
4 sets of 10
No cardio, headphones died, I’m weak and get bored. Going to refind my 1RM for Deadlift/Squat this week and start going off percentages. Thinking of going for more of a 5/3/1 style for deadlift and squats the doing all my accessories.
Have y’all been at sea this whole time? Uncommonly long time without a port call. I did a 7.5 monther back during Covid where my port call schedule was pulling out at the start of deployment… and then pulling back in.
Switched over to the Sheiko app for Deadlift/Squats for ease of use and to try to get stronger because my deadlift/Squat numbers have gotten terrible. Hopefully my numbers start to go up before I get home. Nothing like Squatting on a moving ship!!
Felt ok. Mad I missed my 130 attempt. I think I’ll just jump 5lbs at a time instead of the 20lb jump. I’ll try again in a few weeks. I wonder if my food intake is hurting attempts, they aren’t exactly giving us enough food for strength gains.
