Yikes.
Get better.
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243 days at sea.
LEG DAY 1
Squat - 135x3 185x4 225x10 245x8 245x8 275x6
RDL - 135x10 185x8 185x8 185x8
Superset
Leg Extensions - 180x14 200x10 200x10 240x8
Sissy Squats - 4 sets of 10 body weight
Superset
Seated Hamstring Curls - 180x14 200x10 220x10 240x8
Standing Hamstring Curls - 25x10 40x8 40x8 60x8
Cardio - 30 min bike
Back tomorrow.
8 Likes
244 days at sea.
BACK DAY
Barbell Row - 135x10 185x10 205x10 205x10
Dumbbell Single Arm Row - 90x12 95x10 100x8 110x6
Lat Pulldown - 140x10 150x10 160x8 170x8 180x6
Single Arm Lat Pulldown - 100x12 110x10 125x8 125x8
Cable Lat Extensions - 50x10 60x8 80x8 70x7
Banded Hyperextensions - 80-120lb band 2 sets of 10
Added 40-60 band for 2 more sets of 10
Felt awesome today. Really trying to get my lats to grow so I can see more of a V taper.
10 Likes
245 days at sea.
SHOULDER DAY
Seated Dumbbell Press - 60x15(warm up) 95x10 100x8 110x6 110x6
Felt super weak pressing today, next week it’ll improve
Seated Bent Rear Delts - 25x12 30x10 30x10 35x8
Seated Lat Raise - 25x10 30x10 30x8 35x8
Unilateral Front Raise - 20x10 30x8 30x8 35x6
Cable Lat Raise - 30x10 30x10 40x8 40x8
Cable Rear Delt - 20x14 30x10 40x8 40x8
Barbell Shrugs - 135x12 185x10 205x9 205x8
Cardio - 2km Row 7:15
Bike - 30m LISS
7 Likes
246 days at sea.
LEG DAY #2
Bulgarian Split Squats - 90x10 95x8 100x8 110x6 drop into BWx10
Hack Squat - 230x10 280x8 300x8 320x6
Leg Press - 500x10 590x8 680x8 680x8
Dumbbell RDL - 65x10 65x10 95x8 95x8
Should have started heavier
Cardio - Slow 2k row 8:30 pace
Bike - 30min
Today was my second Father’s Day in a row away from my family, but hey this is what I signed up for. Next year I should be home. The ship had a “Father’s Day Dinner” set aside for 1,000+ dads on the boat, so that was cool. They prepared better than our average food for it, which was nice but I ate too much. Much needed rest day tomorrow.
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That’ll cook your legs 
I have never done a hack squat, but imagined it was pretty similar to the leg press (except you’re lifting more of your BW in the former). What do you like about one exercise vs the other?
So on our ship we have a Titan Fitness hack squat/leg press 2-in-1. The sled weighs 140lbs and seems to be on a 45 degree plane. I think both movements are great for leg growth. That being said, I enjoy hack squatting more than press. With press I feel like I get a really deep ROM but I don’t love the mechanical load. I feel like with Hack the I’m loaded up in a way where my ROM with a 3-1-1 approach really crushes my legs. Like I said though I think both have their place.
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247 days at sea.
Rest Day
Was feeling pretty worn down. Ate some junk food today, kettle cooked jalapeno chips and a protein cookie. Ended up going to bed at 1930 which was nice.
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3-1-1, is that descent/pause/up? Mike Israetel style 
248 days at sea.
THE COUNTDOWN HAS BEGUN!
Chest Day
Dumbbell Bench - 90x20 (warm up) 100x12 110x8 130x8 135x4 drop to 130x2
Dumbbell Fly - 45x10 50x8 55x8 60x6
Dumbbell Incline Bench - 90x10 95x8 100x8 110x6
Incline Fly - 40x10 45x8 50x8 55x6
Low Pulley Cable Fly - 30x10 40x8 50x8 60x6
Cardio - 30min bike
Today I really focused on that 3-1-1 principle. 3 second eccentric, 1 second pause, 1 second up, repeat. Really felt like it added something extra to my workout, focusing on that tempo, stretch, and contraction really had my chest exploding. Overall good workout, soon my strength is going to start suffering due to calorie restriction and increased cardio. Starting the 30th I’ll be waking up for cardio before work, restricting my calories, lifting, and doing more cardio. It’ll be rough and maybe not the best idea, but I’ll be in the home stretch of this deployment and I want to lose some more weight before getting home. I want to shred up a little before my wife sees me for the first time in 9 months haha
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I’m gonna be honest I saw a video on Instagram about Chris Bumstead doing it and decided to give it a try.
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that’s some strong pressing
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I’m trying!
249 days at sea.
ARM DAY
Preacher Curl - 75x10 75x10 85x8 95x8
Skull Crushers - 95x10 95x10 115x8 125x8
Seated Curls - 35x10 40x8 45x8 50x6
per hand
Dips - 4 sets of 20 bodyweight
Cable Curls - 30x10 40x8 50x8 60x6
Single Arm Tri Pushdowns - 40x10 50x8 60x8 70x6
Cardio - Bike 30 min.
Felt like dookie today. Feel like I could be coming down with something. Going to keep ponding water and vitamins. Legs tomorrow, should be a good day to keep this tempo train rolling. The countdown to home continues.
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How long until you’re home mate? Will you have a nice long leave 
Guessing the pay must be good, maybe you could build a nice home gym 
Curious about the single arm tricep pushdowns. Benefits compared to doing them bilaterally?
We aren’t able to discuss the exact date for security reasons, but it’s close enough that I have my hopes up.
I’m not sure there is a benefit our gym is just small and busy so I use that I can. I know Hand placement can effect the shot or long head of the tricep so I use a flat grip opposed to a pistol grip the rope puts you in.
2 Likes
250 days at sea.
Leg Day #1
Squats - 135x3 185x3 BWx10 225x10 245x8 275x8 275x8
Dumbbell RDL - 90x10 95x8 100x8 100x8
Superset
Seated Hamstring Curl - 200x10 220x10 220x9 240x6 rest/pause into 4 more reps
Standing Hamstring Curls - 25x10 40x8 40x8 60x6
Dumbbell RDL - 90x10 90x10 90x10 90x10
Adding the RDLs here felt pointless but my hamstrings did turn to jello so that was cool
Superset
Leg Extensions - 220x10 220x10 240x8 240x8 rest/pause then to failure (another 6 reps)
Sissy Squats - 4 sets of 10 bodyweight
Cardio - bike 40min
Current Bodyweight - 265.4 (end of day after cardio)
Feeling pretty good. Gyms are secured for the next two days due to operational commitment. So I’ll be maintaining calories, creatine, water, and resting. Our showers are also secured for two days which is always awesome when the ambient temp is 95-110F in our current location and we do manual labor haha. Super fun. Next gym day is back, might work deadlifts in to add another hamstring element, I feel very quad dominant and want fuller legs.
Am I doing too much volume?
8 Likes
251 days at sea.
Rest Day
Normal rest day but the gyms are secured and so are the showers. There are some stinky fellas out here. Lucky for me I have “shower wipes” not as good as the real thing but at least its better than hot racking.
@atlas13 You gonna be around later July? Would be cool to get a lift in. Which iron did you say you go to?
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Head out for a while starting the last week of July, but should be back for most of September!
I generally go to the Kempsville iron, but I’m not opposed to hopping around
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252 days at sea.
Another rest day die to secured gyms. Getting back after it tomorrow with Back day. Going to try some things Jeff Nippard was talking about with cable lat cross overs for a longer stretch.
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