It was painful, yes, but not really terrifying. This guy helped me a lot with perspective on potential injury and rehab : https://m.youtube.com/@kh.movement
A couple of years ago I would have been terrified though. In any case, checking with medical is a good idea. If they tell you to never deadlift again however, take it with a metric ton of salt 
Must have blown your mind when Pong came out 
Don’t even get me started on Pac-Man or donkey kong
236 days at sea.
BACK DAY
Dumbbell Single Arm Row - 90x10 95x10 100x8 110x6
Lat Pulldown - 145x10 150x10 160x8 170x8
Single Arm Lat Pulldown - 100x12 110x10 125x8 125x8
Cable Lat Extensions - 50x10 60x8 60x8 70x7
Barbell Row - 135x10 135x10 135x10 135x10
Didn’t want to go too heavy because of current back pain
Banded Hyperextensions - 80-120lb band 4 sets of 10
Back felt pretty good today, only time it felt funky was during barbell rows. Decent workout, really trying to get my lats to fill out, so my back days or the foreseeable future will be lat-centric.
237 days at sea.
SHOULDER DAY
Seated Dumbbell Press - 65x15 95x12 100x10 110x8 115x6
Had a guy hold 5lb plates on the 110s for me
Seated Rear Delt Raise - 25x12 30x10 35x10 40x8
Lat Raise - 25x12 30x10 30x10 35x8
Front Raise - 25x12 30x10 30x10 35x8
Cable Pull Across - 30x10 30x10 40x8 40x8
Focus on rear delt
Cable Lat Raise - 30x10 40x8 40x8 50x6
Shrugs - 90x10 90x10 90x10 90x10
Cardio - Bike 30min 130 watts or more
Happy with hitting 115. I wish i had access to 115-125lb dumbbells so i wouldn’t have to rely on someone else. Today was the absolute easiest the 110s have moved. Legs tomorrow.
Might be hitting port again, if I do I might be able to post a progress update before all the good food/beer haha
238 days at sea.
crazy to think we were supposed to be home May 14th. SO MUCH FOR THAT hahaha
Leg Day #2
Bulgarian Split Squats - 90x10 95x8 100x8 110x8
Dropped weight and did body weight reps 10, 8, 8, 6 after weight reps
Hack Squats - 320x10 370x8 390x8 390x8
*Didn’t go up weight because back isn’t back to 100% yet *
Narrow Stance Leg Press - 500x12 590x10 640x8 640x8
Cardio - 30 min bike
Skipped the heel elevated goblets today. Rest day tomorrow, going to do some rolling, gunning, and stretching before bed.
Still crushing it i see.
Now that you guys are out of that area: I’ve seen a lot of news about it, and what you guys did/went through was historic.
My rack was right next to an exhaust pipe for the emergency diesel generators. Anytime they would run, add an extra 20 degrees to my rack. Talk about sweaty. And 94 degree seawater, which i imagine is about the same where you were.
Dude! My rack is directly under those pipes it the 2-225 wild. It insanely hot when those cut on. Only saving grace now is that we have USB ports in our rack light. So I have a small fan that helps a ton.
Is that what their reporting. Interesting.
239 days at sea.
REST DAY
Active recovery day. Stretching, rolling, and heavy use of the massage gun.
I told a friend recently that it confuses me when people think more highly of me that I do of myself. He said “they see who you really are instead of what you’ve lied to yourself about”. I feel like it was exactly what I needed to hear. I’m my own biggest critic. Thank you all for helping me see the progress I’ve made. Hopefully I can keep growing and really push myself over the next 12 months.
Thank you guys/girls for voting for me for the Transformation Challenge! Everyone has ben so supportive. Back to the grind tomorrow with a heavier chest day.
240 days at sea.
Forced rest day. Had to debrief all my E4s on their EVALs. Fun times.
Your who on the what now?
I’m currently in the Navy and I had to have individual meetings with my junior sailors that hold the rank of E4 (Third Class Petty Officer) to go over their yearly evaluations. I have 6 that work for me so it ate up all my gym time plus an hour of my bed time haha
241 days at sea.
CHEST DAY
Dumbbell Bench - 90x20 (warm up) 100x12 110x10 130x8 135x6
Dumbbell Fly - 45x10 50x8 55x8 60x8
Incline Bench - 90x10 100x8 110x6 110x6
Incline Fly - 40x10 45x8 5x8 50x
Low Pulley Fly - 30x10 40x8 50x8 60x8
Felt great today. 135 was sketchy because my lifting partner had to hold a 5lb plate on top of the 130lb dumbbells. Still hit my reps and felt pretty good and stable. Arms tomorrow. Hopefully when I get back home I’ll be able to see more progress and hopefully my wife will be able too also 
I see you got extended… I may have misinterpreted some things I’d read. That suuuucks.
Dude, berthing in frame 225? On CVN-77 mine was 3rd deck at frame 225. We also owned the head on the starboard side, at the ladderwell down from the hangar bay at that frame, which was insanely heavily trafficked. That head was filthy despite our best efforts.
So true for me.
yeah we have the same issue with ours. it sucks.
242 days at sea.
ARM DAY
Preacher - 75x12 85x10 85x8 95x8
Skull Crushers - 95x10 105x8 125x7 135x7
Curls - 35x12 40x8 45x8 50x6
Per side
Weighted dips - 45x12 70x8 80x8 90x6 BWx15
Cable Iso Curls - 30x10 40x8 50x8 60x6
Cable Tricep Kickbacks - 30x10 40x8 50x8 60x8
Another one in the books. Legs tomorrow.
Such a common point of view right? I mean if you think about it, you’re so much more used to seeing your old self than your current state, so the you in your mind is the old you.
I still feel like my skinny ass 20 year old self, get confused at doing something physically awesome and then see myself in a mirror with a pump and go “oh yeah”
Keep crushing it my man, you’ve got some truly awesome growth ahead of you I think
Thank man! I hope so, I know I’m going to put the work in.
243 days at sea.
Took a rest day today. Felt like shit all day, zero energy and cramping. Didn’t feel like squatting and bracing into my belt was a good idea. Legs tomorrow, hopefully my back will old up, probably wont go higher than 275lbs.