Rest - 30JUN25
Another day down on the ship. Like a week or so till I’m home again. Cooking for myself and my shore side gym are such a luxury, I can’t wait.
4 Likes
Push - 03JUL25
Bench (4 sets 8-12 reps)
90x12 95x12 100x12 105x10
Time: 11:38
Shoulder press (3 sets 8-12 reps)
70x10 75x10 80x10
Time: 7:30
Incline (3 sets 8-12 reps)
70x10 75x10 80x9
(Hammer strength machine)
Time: 7:34
Lat raise (3 sets 12-15 reps)
20x12 25x12 30x
Time: 5:30
Dips (3 sets 8-12 reps)
25x10 35x8 45x6 (+4 neg)
Time: 5:17
Push down (3 sets 8-12 reps)
60x15 65x12 70x10
Time: 4:58
Core
Pilof Press - 3 sets 40lb band
Briefcase Carry - 3 sets per side 55lb
Wild couple of days. Ship pulled in early for a couple reasons. I was in charge of offload for my command and didn’t make time to lift. Back at it today and felt awesome. Pull tomorrow.
9 Likes
Legs - 04JUL25
Squat - 135x10 185x10 225x10 245x10 275x5
RDL -155x10 185x10 205x8
Leg Press - 315x10 360x10 405x10
Unilateral Leg Curl - 25x10 30x10 35x8
Unilateral Leg Extensions - 45x12 50x10 55x10
5 Likes
Forgot to logs the last few days. Just going to pick up from yesterday.
07JUL25 - Push
Bench - 90x13 95x12 100x12 105x10
Shoulder Press - 70x10 75x9 85x7
Incline Press - 70x10 75x9 80x9
Lat Raise - 20x12 25x12 30x10
Dips - 3 sets of BW
Push Downs - 60x15 65x12 70x10
30 min incline walk
6 Likes
08JUL25 - Pull
Bent Row - 135x12 175x10 185x10 195x8
Cable Row - 180x12 200x10 220x8
Banded Back Extensions - 3 sets of 10 with 50-120lb band
Unilateral Let Pulldown - 70x12 80x10 90x10
Face pull - 70x12 85x12 100x10
Curls - 25x10 30x10 35x10
Hammer Curls - 25x12 30x10 35x8
30 min incline walk
PT tomorrow
8 Likes
gone quite mate, you good ?
Hey, thanks thanks for reaching out. Life has been hard trying to get over an injury and then reinjuring the same spot. However I have been consistently back in the gym for about 5 days now after being cleared to lift again.
10 Likes
Day 1
MORNING
Pull
Pull Up - 5x5
Bent Row - 135x10 155x10 165x8 175x8
Seated Row - 150x14 170x12 190x10
Banded Back Extensions - 50x10 50x10 50x10
Lat Pull - 130x10 130x10 130x10
Face Pull - 55x10 60x10 70x8
Curl - 25x10 30x10 35x10
Hammer Curl - 25x10 30x10 35x10
30 min incline walk
NIGHT
30 minute run on increasing speed every 5 minutes.
Total Step: 15000ish
Looking forward to being back and holding myself accountable. Going to be attempting the 2026 transformation again, but boat gonna boat and I’ll have to work with what I got.
12 Likes
Sucks to hear about the injury, but good to see you back sir.
2 Likes
Day 2
Forced rest day. Gym closed due to ship things. Rolling with it, legs tomorrow.
5 Likes
Day 3
Legs
AM
Squat - 135x10 185x10 205x10 225x10
RDL - 155x10 185x10 205x10
Goblet Squat - 85x10 90x10 95x10
Leg Press - 201x12 246x10 291x10
Unilateral Leg Curl - 25x10 35x10 40x10
Unilateral Leg Extensions - 45x10 55x10 60x10
30 min incline walk
PM
Interval Run 1min sprint 2min jog for 30 minutes.
Total Step: 12104
Sleep Score: 90
Legs felt strong today but I felt a pump in my lower back so I’ll be monitoring what caused that, maybe bad form on RDLs? Will post distance and total steps tomorrow morning after I have totals and have completed my run. Chest tomorrow
13 Likes
Thinking about sticking with my current 6 day push/pull/leg split till deployment then moving back to legs/chest/arms/back/shoulder/leg/rest. I like my current split but feel like its missing some key movements and if i add them to any of the days my time in gym would skyrocket. Maybe this upcoming deployment I’ll swap or I’ll finally commit to trying one of the programs suggested in the past, like Deepwater.
6 Likes
Day 4
Push
AM
Dumbbell Bench - 90x12 95x10 100x10 100x9
Shoulder Press - 70x10 75x8 80x7
Incline - 70x10 75x10 80x8
Lat Raise - 20x12 25x10 30x10
Dips - Body weight 12, 10, 8+Neg till failure
Push Down - 50x12 55x10 60x10
Banded Pilof Press - 10x3
Banded Rotations - 10x3
PM
30min baseline run
Sleep Score: 91
Total Steps: 15018
10 Likes
Day 5
Forced rest today due to ship activities closing the gym. Did laundry instead.
Sleep Score: 84
8 Likes
Day 6
Pull
Bent Row - 135x10 175x10 185x8 195x7
Deadlift - 135x10 185x10 205x10
Cable Row - 190x14 210x12 210x12
Back Extensions - Bodyweight 3 sets of 10
Unilateral Lat Pull - 70x10 80x10 90x10
Face Pull - 65x10 70x10 75x8
Cable Curl - 75x10 75x10 75x10
Hammer Curls - 20x10 25x8 30x8
30min incline walk at 3 speed
Banded Pilof Press - 3x10
Banded Core Rotations - 3x10
PM
15min pace run
Total Step: 15004
Sleep: 88
Felt pretty good to deadlift with ZERO pain for the first time in a very long time. Going to continue to build slowly and hopefully continue to be pain free. On another note from the 6th-13th I allegedly (according to the garmin watch) I burned a total of 8,184 calories. I’m not sure how accurate these are, but if it is then I am on pace to burn all this fat off.
Loving being back and seeing everyone else’s progress made while I was gone. So many absolute studs on this website just grinding away.
10 Likes
Day 7
Legs
AM
Squat - 135x10 185x10 205x10 225x10 235x8
Bulgarian Split Squats - 80x10 80x10 80x10
RDL - 155x10 185x10 205x10
Goblet Squat - 85x10 90x10 95x10
Leg Press - 291x10 336x10 381x10
Unilateral Leg Curl - 35x10 45x10 50x10
Unilateral Leg Extensions - 45x10 55x10 60x10
30 min incline walk
PM
Long Slow Distance Run - 45min plus
Total Steps: 15004
Sleep: 89
First time adding Bulgarian’s to my programming in a while and they still suck but I got a great pump so I’ll hang onto them. Leaving the ship soon so I’ll be back in my normal gym then traveling. Already got gyms lined up for my travel days.
10 Likes
Day 8
Push
AM
Bench - 90x14 95x12 100x10 100x9
Shoulder Press - 70x10 75x8 80x7
Workout ended early due to the ship closing the gym. So lame. Pull tomorrow! Get to sleep in my own bed tonight so that’s cool.
9 Likes
Day 9
Pull
Bent Over Row
135x12 175x10 185x 195x8
Deadlift
135x10 185x10 215x10
Cable row
180x12 200x10 220x8
Banded Back Extensions
3 set of 10 50lb band
Reverse Hyper
50x10 70x10 70x10
Lat pull
70x10 75x10 80x10
(Hammer strength unilateral)
Face pull
70x12 85x12 100x10
Cable Curls
55x10 65x8 75x7
Hammer curls
30x10 35x8 40x6
30 min incline walk
7 Likes
Are you training in the aft gym or where?
Trying to remember all the different gyms… the forward one was bigger, IIRC. There was a little room off the hangar bay full of treadmills too, I think… it’s been a LONG time.
The scuttlebutt in the aft gym used to get air trapped in the water line. It would compress, and then whoever used it would get a facefull of water. Happened to me once, before smartphones, and completely trashed my cell phone on a duty day in port. LOL so many memories…
There’s only one weight gym now. It’s gonna be tragic on deployment. Dumbbells only go up to 100. Aft on the 03 there is a cardio gym with treadmills and rowers. Also a new connex box in hanger bay 3 with fold out squat racks, bars, and a couple rowers. Scuttle on the 03 aft still does that lol
3 Likes