Lost At Sea Lifting

253 days at sea.

Back Day

Barbell Rows - 135x10 165x8 185x8 185x8

Lat Pulldowns - 140x10 155x8 170x8 185x6

Single Arm Lat Pull - 80x10 95x9 110x8 125x6

Dumbbell Row - 95x10 100x8 100x8 110x6

Gym got insanely crowded so we left due to nothing being available. Shoulders tomorrow. With deployment coming to a close all the people that have neglected the gym for the last 8 months think in the last few weeks they have enough time to body up before seeing their loved ones. Think New Years resolution numbers in a tiny tiny gym.

12 Likes

That must have been a smelly session if people hadn’t had access to a shower for a few days :joy: Well done for persevering :grin:

1 Like

Oh yeah haha they unsecured the showers the night before they opened the gyms back up thankfully. Would have been ripe!

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Luckily, you’re already jacked so you can really focus on the tan these last few weeks.

2 Likes

If only.

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Oh man I remember this so well. It was absolutely ridiculous. You have a little crowding a the beginning - people have big plans - then it tapers off. Then at the end, BOOM - it’s absolutely ridiculous.
But it must be so much more interesting now, given how much clothing and training preferences have changed since I got out lol.

1 Like

259 days deployed.

Just left Souda Bay. Ate and drank WAY too much. Starting fasted cardio in the mornings and lifting/LISS tomorrow. Home stretch today going to try to drop around 10lbs before I get home! Should be able to, my only focus right now is diet, exercise, and getting enough rest.

6 Likes

Unfortunately I think we’re in this stage lol

1 Like

260 days of deployment.

First day back at the gym.

0400
BW: 270lbs
Cardio - 45min incline treadmill

1800
CHEST DAY

Dumbbell Bench - 90x20 95x10 100x10 110x8 110x6

Dumbbell Fly - 40x12 45x10 50x8 55x8

Dumbbell incline Bench - 90x10 95x8 100x7 100x6

Incline Fly - 35x10 40x8 45x8 50x6

Low Pulley Cable Fly - 40x10 40x10 50x8 60x6

Cardio- Bike 45min

Breakfast
4 boiled eggs
1 ice-cream scoop of grits

Lunch
1 ice-cream scoop of white rice
1 ice-cream scoop of egg whites
8-10oz of chicken

Dinner
1 ice-cream scoop of rice
1 T-Bone steak
First time I’ve ever had this on an Aircraft Carrier

After Gym
Protein shake

1.5 gallons of water over the day.

11 Likes

261 days of deployment.

Arm Day

Seated Dumbbell Skull Crusher - 90x10 95x8 100x8 110x6

Seated Curls - 35x10 40x8 45x8 50x6

Unilateral Tricep Pushdown - 40x10 50x8 60x8 70x6

Cable Curl - 30x10 40x10 50x8 60x8

Core
Weight Side Bend? - 4 sets of 45 for 20 per side
Hanging Leg Raise - 4 sets of 10

Cardio
Morning - 45min incline walk
Post Lift - 45min bike

7 Likes

262 days of deployment.

Rest Day
Extra hour of sleep tonight due to time change. woohoo.

5 Likes

263 days of deployment.

Leg Day
Current Weight: 266lb

Leg Press - 315x10 405x8 495x8 into drop set
495x6>450x6>405x6>360x6>315x6
Final set dropping was brutal, massive quad pump after that

Dumbbell RDL - 80x10 85x8 90x8 95x6

Super Set
Leg Extensions - 200x12 220x10 220x10 240x8
Sissy Squat - 4 sets of 10

Super Set
Seated Leg Curl - 200x12 220x10 220x10 240x8
Standing Leg Cur - 25x10 40x8 40x8 60x6

Core
Hanging Leg Raise - 4 sets of 10
Cable Crunch - 4 sets of 200lb for 10

Cardio
Morning - Incline walk 45min
Post Lift - Bike 45min

9 Likes

264 days of deployment.

Back Day

Lat Pull Down - 145x10 155x10 165x8 175x6

Single Arm Lat Pull - 80x10 95x8 110x8 125x6

Barbell Row - 185x10 195x8 205x8 210x6

Standing Lat Pushdown - 60x10 70x8 80x8 70x8

Banded Hyper Extensions - 120lb band 4 sets of 10

Core
Hanging Leg Lifts - 5 sets of 10

Cardio
Morning - 45min incline walk
Post Lift - 45min bike

7 Likes

265 days of deployment.

Shoulder Day

Seated Bent Rear Delt - 30x12 35x10 35x10 40x8

Lat Raise - 30x12 35x10 35x10 40x8

Front Raise - 25x10 30x8 35x8 40x6

Shoulder Press - 85x16 90x10 95x10 100x8
85s felt harder than the 90s or 95s, weird

Core
Hanging Leg Lifts - 4 sets of 10
Banded Crunch - 80lb band 4 sets of 10

Cardio
Morning - 45min incline walk
Post Lift - 45min bike

Got a couple days behind on my log due to work. We’re entering a crazy busy time followed by a bunch of just waiting around. This is the best and worst part of deployment in my opinion

9 Likes

266 days of deployment.

Rest Day

Watched some Joe Rogan i downloaded in port and then a couple episodes of Scrubs then passed out by 730. Up in the AM for cardio then legs in the evening.

3 Likes

267 days of deployment.

Leg Day #2

Bulgarian Split Squats - 90x10 95x8 100x8 100x8 drop to BWx8

Hack Squat - 275x10 320x8 370x8 390x7

Leg Press - 410x10 500x10 590x8 640x8

Cardio
Post Lift - 10 min stair climber
30min bike

8 Likes

268 days of deployment.

FINAL SHIP CHEST DAY

Dumbbell Bench - 90x20 100x15 110x10 130x6

Flys - 40x10 45x8 50x8 60x6

Incline Dumbbell Bench - 85x10 90x8 95x8 100x6

Incline Fly - 40x10 45x8 50x8 55x6

Low Pully Cable Fly - 40x10 50x8 60x8 70x6

Cardio
30 min bike

Felt great today. Excited to get home and take control of my diet. Maybe I’ll be able to break through this 130lb barrier I’ve gotten stuck at. I had a lot in the tank with the 110s then felt like I was going to die to get the 6th rep of 130, annoying. Arms tomorrow.

9 Likes

269 days of deployment.

FINAL ARM DAY ON THE SHIP

Preacher - 65x12 65x12 65x12 75x10

Seated Dumbbell Skull Crushers - 90x10 95x10 100x8 110x6

Zotman Curls - 40x10 40x10 40x10 40x10

Weighted Dips - 45x15 70x12 80x8 100x8

Cable Curl - 30x10 40x8 50x8 60x6

Found out the gyms are closing on the 11th for the remainder of deployment, which no one is happy about. So tomorrow if the final workout of deployment.

9 Likes

When do you dock? Did you say and I missed it?

1 Like

No not yet!