217 days at sea.
Arm Day
Superset
Curls - 35x10 40x8 45x8 50x6
Band Curls - 4 sets of 10
Superset
Dips - BWx10 45x10 70x8 90x6 100x4 w/ 8 negatives
Band Kickbacks - 4 sets of 10
Superset
Preacher Curl - 65x10 75x8 75x8 85x8
Preacher Bands - 4 sets of 10
Seated Dumbbell Skull Crushers - 100x10 100x10 100x10
Went a little band crazy this workout. I just got them in the mail and wanted to get after it. That being said, this workout was rough. I really enjoyed how difficult it was.
218 days at sea.
Legs
Squats - 135x3 185x3 225x10 245x8 275x8 315x6
Felt strong today. 100% going up weight next week. On the road back to 405
Barbell RDL - 135x10 185x10 205x8 225x6
Superset
Leg Extensions - 220x14 240x10 240x10 260x9
Sissy Squats - BWx10x4
Superset
Seated Ham Curls - 220x12 230x10 240x8 240x8
Standing Ham Curls - 40x10 40x10 40x8 40x8
Abductor Machine - 100x12 110x10 120x10 120x10
Adductor Machine - 100x12 110x10 120x10 120x10
Cardio - Bike 30min @ 130 watts or more
Went hard today. Minimal rest. Felt pretty good. I feel like I’m still leaving reps/weight on the table which is frustrating. I need to get out of my head and get after it.
Been trying the extended rest pause calves? It’s good for the soul
Man I keep forgetting. I need to work calves, I just always forget because they aren’t a big priority for me. I’ll add them to my secondary leg day routine and report back!
I guess I should say that’s how far ahead of time we’d get in line for chow. Figure in addition to the ships crew there’s 3,000 extra Marines on board who they’ve got to get through the lines. Who also have nothing else to do but wait in line for food all day. It was crazy the amount of time we’d spend standing in that damn line. Good times.
219 days at sea.
Back Day
Barbell Rows - 185x10 205x8 225x6 225x6
Pull Ups - BWx10 25x7 25x6 25x5
Lat Pull Down - 140x10 150x9 160x8 180x8
Banded Hyper Extensions - 5 sets of 10
60lb band
Single Arm Dumbbell Rows - 80x10 85x10 90x8 95x8
Banded hyper extensions are no joke. Lower back pump was insane.
220 days at sea.
Rest Day
Double dragon going around the boat. A few people from my command already got it. Gotta wash hands y’all.
221 days at sea.
Shoulder Day
Super Set
Seated Bent Rear Delts - 25x12 30x10 30x9 35x6
40-80lb Band Pull Apart - 4 sets of 10
Partial reps before each full rep and counted that as 1, on main lift
Super Set
Seated Lat Raise - 25x10 30x10 35x8 35x8
30-60lb Band Standing Lat Raise - 4 sets of 10
*Again used the partial reps before full ROM.
Super Set
Seated Front Raise - 25x10 30x10 30x8 35x6
30-60lb Band Standing Front Raise - 4 sets of 10
Dumbbell Shoulder Press - 95x10 100x8 100x8 110x4
Shrugs - 90x10 90x10 90x10 90x10
Scrape Press - 135x10 135x10 135x9 135x8
Cardio - 30min bike at 130 watts or higher.
I might have over done it today. Normally I can press the 110s or at least 6. Might move dumbbell press to the start of the workout to see. Maybe this was too much volume? I think when i get home from this deployment I’m going to look into trying to get on stage in 2025 or 2026. I think at 6’5 my max weight for classic is 260 which is wild. I have to seriously recomp my body.
222 days at sea.
Leg Day #2
Bulgarian Split Squats - 85x10 90x8 95x8 100x6
Single dumbbell / Reps per side
Hack Squat - 320x2 MACHINE BROKE
Wheel that hold right side of sled on track exploded. Hack machine doubles as leg press
Goblet Squats - 4 sets of 10 with 100lb dumbbell
Hip Thrusters - 135x10 225x8 225x8 225x8
Trying to get an influencer ass
Cardio - 30min bike at 130 watts or higher.
Today’s workout was frustrating. I was looking forward to Hacks all week then that machine breaks on my rep. Was looking forward to getting heavy on that. Talked to the FitBoss and she says they have the parts to fix it, hopefully it gets fixed before my next alternate leg day.
I was happy with the BSS, but overall disappointed with the workout.
220-something days at sea.
Days got mixed up fixing the count tomorrow
Rest Day
Got some bad news today about an extension. Second one of this deployment. Pretty shitty, have to try to make the best of it.
223 days at sea.
Chest Day
Dumbbell Bench - 95x10 100x10 110x9 130x6
Struggled on the 6th rep of 130, idk why I felt weaker today. maybe diet?
Dumbbell Fly - 45x10 50x8 55x8 60x6
Incline - 90x10 95x8 100x8 110x3 (Failed on rep 4) drop to 100x4
Incline Fly - 40x10 45x8 50x8 55x6
Low Pulley Decline Fly - 40x10 50x8 60x8 70x7
Cardio - 30m bike 130 watts or more.
Felt ok today. Not hitting all my reps on the 130s and then again on the 110s on incline was frustrating. Not sure what’s going on other than maybe I’m not eating enough or my body is ready for a deload. Any ideas would be cool!
Sumo’s thread about deloading came at a good time for me - I’m feeling pretty battered lately. I assume you’ve seen it?
I read it earlier. Loved it. Going to deload next week
224 days at sea.
Arm Day
Super Set
Preacher Curl - 45x15 75x10 85x8 95x7
60-80lb Band Preacher - 4 sets of 10
Skull Crushers - 75x15 95x10 110x8 115x7
Seated Curls - 30x20 40x18 45x18 50x12
Weighted Dips - 45x15 70x10 90x8 100x7
Current bodyweight 255-260
Super Set
Cable Tricep Pushdown - 40x10 50x8 60x8 70x8
Reverse Grip - 40x10 50x8 60x8 70x8
Cable Curl - 40x10 50x8 60x8 70x8
Felt great this workout. Hydration was great and i ate like it was my full time job, hopefully this carries to legs tomorrow.
I was right there with you during a Covid deployment. Things got weird lol, people were not made to be stuck on a floating hunk of iron for that long. I know I’m catching up on old posts, so I’m pretty sure you’ve touched some land since then, but god I hope y’all get a few port calls here soon
Jeez.
Oh yeah we hit Souda Bay, Greece. I’m just keeping with the theme at this point.
225 days at sea.
Legs
Squat - 135x3 185x3 225x10 245x8 275x8 315x6
RDL- 185x10 205x8 225x8 245x6
Single Leg Press - 230x10 280x8 280x8 280x8 280x8 280x10
Did extra sets while waiting on the extension/curl machine
Super Set
Hamstring Curls - 200x10 220x10 220x10 240x8
Standing Sinlge Leg Curls - 40x10 40x10 40x10 40x10
Super Set
Extension - 200x10 220x10 220x8 240x6
Sissy Squat - Body weight 4 sets of 10
Cardio - 30min bike
Now there is something you will never here me say. Good work mate.
226 days at sea.
Rest Day
Nothing to report. I hit up the lady in charge of the gyms to se if she would let me fix the Hack Squat machine. Hopefully she will, I’ll need it in 3 days.