227 days at sea.
Back Day*
Dumbbell Single Arm Row - 90x10 95x10 100x8 100x8
Barbell Bent Row -185x10 195x8 205x8 225x7
Lat Pulldown - 130x10 140x10 150x9 160x8 w/ partials
Single Arm Lat Pull - 80x12 90x10 100x10 100x10
Seated Row - 200x12 220x10 240x8 240x8
Banded Hyperextension - 60-80lb band 4 sets of 10
band wrapped around shoulders
Cardio - Bike 30min
After writing this out, I feel like I might have done too much. Shoulders tomorrow.
228 days at sea.
Shoulder Day
Seated Dumbbell Press - 55x15 (warm-up) 95x12 100x10 110x8 110x6
Felt like I was back in the game today. Moving these to the front of my workout 100% helped getting into my goal rep range. I will press the 130s for reps before I leave this ship
All Rear, Side, and Front raise are done with partial rep followed by full ROM and counted as 1 rep.
Seated Rear Delt Raise - 25x12 30x10 30x10 35x8
Lat Raise - 25x12 30x10 30x10 35x8
Front Raise - 25x12 30x10 30x10 35x8
Cable Lat Raise - 30x10 40x8 40x8 50x6
Shrugs - 90x10 90x10 90x10 90x10
Core
Cardio - Bike 30min 130 watts or more
Felt pretty rad today. Putting press at the front of my day was weird after have it a the end of the workout for the last year. Felt really strong and i felt like the front load helps hypertrophy in all my other lifts, so I’ll be keeping it like this for a while.
229 days at sea.
Forced Rest Day
Had a promotion event I had to attend for my junior sailors. Always a fun time to see the guys achieve what they’ve been working toward and deserve.
Talked to the “FitBoss” today and she caved in and is goin to let me fix the Hack Squat. Pretty excited for legs tomorrow. iht not be able to walk down all the stairs.
Charm? Persistence? Threats of physical violence?
Begging and taking it off her plate lol
230 days at sea.
Body Weight: 253lbs
Leg Day #2
Bulgarian Split Squats - 90x10 95x8 100x8 110x6+8 BW BSS
per side
Hack Squat - 320x10 370x8 390x8 410x6
Felt amazing to hit this today. More weight next week
Narrow Stance Leg Press - 500x12 590x10 640x8 640x8
Heel Elevated Goblet Squats - 4 sets of 100x10
Today was great. The hacks felt great. Probably could have given a little more on Bulgarians which is frustrating in retrospect. This leg day reminded me that I’m still learning. I pushed myself petty hard and need to try to carry this over to my other muscle groups to see the results I’m looking for.
231 days at sea.
REST DAY*
Didn’t go to the gym today. Wanted a reset. A/C on the ship is shit right now so instead of the gym, I did 10 sets of sweating my ass off in my rack till failure. Super fun. Love it.
232 days at sea.
CHEST DAY
Dumbbell Bench - 100x20 110x10 130x6 130x6
Flies - 40x12 45x10 55x8 60x8
Incline - 90x10 95x8 100x8 110x5
Incline Fly - 35x12 40x10 45x10 50x8
Low Pulley Cable Fly - 30x10 40x8 50x8 60x6
Cardio - 30 min bike
Felt pretty good today. Weighed in at 267 today. Going to stop the 4 meals a day and focus back in losing weight. Goal by the end of deployment is 245. I need to bring abs home to my wife hahaha
Just talked to a potential coach that would be helping me over the next 12 months. He would be helping me with diet and programming. He’s coached multiple athletes to stage. His clients have gone on to win, receive pro cards, and move on to bigger competition. I’m going to seriously consider him, it would be interesting to se where I can physically push myself under his eye.
When is it?
Can I say that I love reading your log for the window it offers into life during deployment?
I wish I could say when it was goin to be, but we don’t know yet. Absolutely! I’m just updating this to remain sane. I’m going to try to post how we sleep soon!
233 days at sea.
ARM DAY
Preacher - 45x12 75x10 85x8 95x8 115x6
Skull Crushers - 95x12 105x10 115x10 125x8
Seated Curls - 35x10 40x8 45x8 50x6
Per side
Weighted Dips - 45x12 70x10 90x8 100x8
Rope Push Downs - 50x10 60x8 70x8 80x8
Reverse Grip Cable Curls - 50x10 60x8 70x8 80x6
Cable Tricep Extensions - 50x10 60x8 70x8 80x6
Cardio - 30m bike
Got in the gyms a little late tonight due to promotions. It’s always nice to see junior sailor’s hard work pay off. Everyone is always so happy, it’s great. Got some good news about retuning home from our Skipper, but I’m not getting my hopes up. Legs tomorrow is all that matters.
234 days at sea.
LEG DAY
Squat - 135x3 185x3 225x10 275x8 315x4 135x15
Went for a 5th rep at 315 and something happened to my back. Started to feel like it could go out
RDL - Couldn’t get these done due to back
Single Leg Press - 230x10 230x10 230x10 230x10
Super Set
Seated Ham Curl - 180x14 200x10 220x10 220x10
Stand Ham Curl - 25x10 40x8 40x8 60x6
Super Set
Leg Extension - 180x14 200x10 220x10 220x10
Sissy Squat - Bodyweight 4 sets of 10
Today started great, squatting 275 felt better than ever. Then on 315 on my 4th rep coming out of the hole my lower back start to feel loose and I went for a 5th and pulled or strained something. Rest day tomorrow hopefully it feels better the day after.
235 days at sea.
REST DAY
Took my time off today to just play some video games after work and catch up on sleep. Bed by 1930 up at 0450. Fun.
sounds fun but also, how old are you. LOL
I’m 33. But it’s just an escape from the endless drudgery that is the life of a sailor stuck on a 5000 person haze gray ship. Gotta do what you can to stay sane.
I am only pulling your chain mate. I have a few years on you and still play games with my son.
Oh yeah I know! A little razzing never hurt anyone.
Hey! Cheers for stopping by my log. Looks like you are doing great work here.
200+ days at sea must be weird mentally. Can only imagine it’s tough. 5000 pax crew tho 
Having recently recovered from a low back herniation, I know that feeling of looseness in the spine. My strong recommendation is to not ignore it. I was stiff in my low back a few days after a deadlift 1RM and had that loose feeling at the end of a workout, yet decided to do some lighter deadlifts. Warmed up with 60 kg, first rep felt decidedly off (looseness at the bottom of the spine) but I kept going because hey, it’s just 60 kg.
On the second rep my back popped loudly and it was like an electric shock that made my legs give out. This was in March and it’s taken me all this time to get my stability, confidence and mobility back. (Still got a ways to go with mobility, but feeling much better.)
Not sure what I should have done to avoid the hernia except not put the spine under that much stress when it felt loose. I don’t believe in resting for long periods of time, but load management can be tricky. Frequent but light loading would be my suggestion.
That’s terrifying! I’ll have to hit medical to see what’s up.