We didn’t have the HB conexes, so thats a win…
1 Like
First 2, 3 weeks of deployment that gym is going to be PACKED.
same for the last 2 or 3 weeks.
People have big plans, forget about them, then remember them on the way home!
Lol you already know this, I’m just having fun remembering.
Oh yeah. Thankfully I’m kinda the master of my own schedule in a work center of all E6. We rotate gym times during off peak hours so it’s pretty decent.
5 Likes
Ok I’m back on the ship for a while.
4 days back into working out on the ship. Not sure what it is about it, but I love working out on the ship. I think the routine scratches some itch I have. Not sure how accurate my Garmin watch is but I’m on trend to burn around 50,000 calories by the time I walk off this ship, which could leave me with a 14-16lb weight loss.
I’ve maintained my lifting since my last post but with deployment looming I didn’t want to devote time to updating so I could focus on my family and work. I’ll be traveling around the world again and maybe have a chance to meet one of the strongest men on the planet, which would be rad.
Back has been decent. I’ll have moment of instability and pain followed by a couple days of stiffness and pain anytime in hinge. PT seems to be helping but it would be nice if it was a instant fix.
Updating soon! Hope everyone is having a good transformation and workouts. <3
12 Likes
Monday
Chest
Bench - 90x12 95x10 100x10 100x8
Shoulder Press - 70x10 75x10 80x8
Incline - 70x10 75x10 80x8
Lat Fly - 20x12 25x10 30x10
Machine Fly - 130x10 150x10 170x10
Dips - BWx10 25x10 35x10 BWx10
Tri Push - 60x10 65x10 70x10
Walk 30 min 10 incline
PM
Walk 30 min 10 incline
8 Likes
This sounds awesome and terrible at the same time. I’m about your height and have been on an old submarine and cargo ship. I don’t know how you don’t knock yourself out cold or have poor posture.
How long is awhile?
Following along as best I can, with changes to this site.
I think it’s less about working out on the ship itself, but rather the “escape” that working out underway offers
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I can’t really say but it’ll be longer than 30 days. Being tall is an issue out here but its only around where we eat, its short down there. I’m on an aircraft carrier thankfully so there’s a bit of room. If I remember I’ll try to post a pic of our gym out here.
@atlas13 oh yeah for sure the escape is great, I also love the routine I get into. I’m on the Bush now and their gym set-up isn’t great. There’s only 1 weight gym, a connex box with foldable racks, and a cardio gym. Biggest dumbbells only go to 100 so i’ll have to start back with barbell at sometime.
2 Likes
Tuesday
Back
Dumbbell Row - 75x10 80x10 95x8
Cable Row - 190x12 190x10 190x10
Back Extensions - 3 sets of body weight x 12
Unilateral Lat Pulldown - 70x10 75x10 80x10
Face Pull - 60x10 65x10 70x10
Curls - 30x10 35x10 40x7
Preacher - 60x10 65x10 70x10
Hanging Leg Raise - 3 sets of 10
Band Pilof Press - 3 sets of 10
30 min incline walk at 3mph
PM
30 min incline walk at 3mph
Got to the gym really late today so my AM and PM sessions were too close together for my liking. Starting back with hinge movements like RDL, Bent Rows, and Deadlifts tomorrow, back is hit or miss as always. Haven’t weighed myself for a while, last time I was 281. Goal is back around 255.
8 Likes
Wednesday
Legs
Squats - 135x10 185x10 205x10 225x10 245x8
RDL - 135x10 135x10 135x10
(Back felt terrible so kept it light on these)
Goblet Squat - 80x12 85x10 90x10
Leg Press - 335x10 335x10 335x10
Laying Leg Curls - 30x10 35x10 40x10
Leg Extensions - 45x10 70x10 85x10
30 min incline walk
PM
30 min incline walk
Tomorrow is a rest day and I feel like I need it. Only activity I’ll have today is hustling around the flight deck and up and down stairs around the ship. Chest day Friday and I might be switching to barbell for the first time in a while because the dumbbells only go to 100 out here.
I forgot how much I love this site. Getting to see everyone’s logs and progress is rad. I do miss the occasional lunatic posting but maybe I’m just missing those by being gone for a while.
10 Likes
Thursday
Rest Day
Today felt needed. Did laundry and got in bed early. Hard to sleep on the ship with announcements and living near people that are inconsiderate during silent hours.
I’ll be going back and updating my first post to reflect goals for this coming looming deployment. Once deployment starts I’ll go back to “Day 1 At Sea” to stay in line with my last deployment log. Looking forward to seeing how hard I can push this time around. First couple months I might mess around with a meal replacement like MRE or something else calorie dense to try to pack some muscle density. Then after I’ll start cutting so I can get home to my wife shredded. I’ll be posting before/after pics at the end of my time away. Sound be fun and I look forward to suggestions and seeing how everyone else progresses during that time.
Found a different setting on my watch so I might be able to track calories burned through workouts better. Was using a Treadmill setting on my watch, but it made it think I was running. Now I can use the walk function without GPS enabled to maybe get a more accurate reading? Any suggestions welcome.
7 Likes
Friday
Chest
Dumbbell Bench – 90x14 95x12 100x10 100x10
Shoulder Press – 70x10 75x8 80x8
Incline Press – 70x10 75x10 80x8
Lat Raise – 20x12 25x20 30x10
Machine Fly – 190x12 190x10 190x10
Weighted Dips – 25x10 35x10 45x10+5 Neg
Tricep Pushdown – 60x12 65x10 70x9
Incline walk 30 min 3 speed
PM
Incline walk 30 min 3 speed
8 Likes
Saturday
Forced Rest
Due to some work circumstances I couldn’t make it to the gym today. Was a bummer but I’ll make it up tomorrow with back day.
3 Likes
Sunday
Back
Barbell Bent Row – 135x10 135x10 135x10 135x10
Deadlift - 135x10 135x10 135x10 135x10
Cable Row – 190x10 190x10 190x10
Back Extesions – 3 sets of BWx10
Unilateral Lat Pull – 70x10 80x10 95x8
Facepull – 60x12 65x10 70x10
Cable Curl – 25x10 30x9 35x6
Preacher Curl – 80x12 90x10 100x9
Cardio – 30 min incline at 3mph
PM
Cardio – 30 min incline at 3mph
Got selected to give “Leadership Training” to my peers and some of the junior sailors in my command. I guess that was good to get selected however, 2 hours of prep time wasn’t really enough. I was told I did well but it wasn’t up to my standards. Was told I did well though so who knows.
8 Likes
Monday
Lower Back feeling rough so for the next week or so I’ll be using lighter weight and just focusing on form then slowly building back up till I can lift big again, which is the goal for this deployment: Healthy and Heavy.
Legs
Squat – 135x10 135x10 135x10 135x10 135x10
RDL - 135x10 135x10 135x10 135x10
Goblet Squat – 85x10 85x10 85x10
Leg Press – 388x12 388x12 388x12
Laying Leg Curl – 30x10 35x10 40x8
Leg Extensions – 45x12 70x10 75x10
Hanging leg raise – 3x10
Banded Pilof Press – 50lb band 3x10
Cardio – 30 min incline at 3mph
PM
Cardio – 30 min incline at 3mph
6 Likes
Tuesday
Chest
Barbell Bench - 135x20 205x15 225x10 225x10
Shoulder Press - 70x12 75x10 80x8
Machine Incline Press - 70x10 80x10 90x8
Lat Raise - 25x10 30x10 35x10
Machine Fly - 190x10 190x10 190x10
Weighted Dips - 25x10 35x10 45x8 BWx10
Tricep Pushdown - 65x10 70x10 75x10
Hanging leg raise - 3 sets of 10
Banded Pilof Press - 50lb band 3 set of 10
Cardio – 30 min incline at 3mph
PM
Cardio – 30 min incline at 3mph
Finally got connectivity back from the ship. Due to training they take it away from us for certain periods.
7 Likes
Wednesday
Back
Bent Row - 135x10 145x10 155x8 155x8
Deadlift - 135x10 185x10 205x8
Single Arm Dumbbell Row - 80x10 80x10 80x10
Banded Back Extensions - 50lb band 4 sets of 10
Unilateral Lat Pull - 70x10 80x10 90x8
Face Pull - 65x10 70x10 75x8
Curls - 25x10 30x8 35x6
Preacher Curl - 45x12 90x10 100x7
30 min incline walk
PM
30 min incline gym
Still losing internet frequently but I’ll try to keep updating
6 Likes
Thursday
Legs
Squat - 135x10 185x10 205x8
RDL - 135x10 185x10 205x8
Goblet Squats - 90x10 90x10 90x10
Narrow Leg Press - 388x10 388x10 388x10
Leg Curl - 35x10 40x10 45x8
Leg Extensions - 45x10 70x10 80x9
20 min incline walk
No PM workout today due to a dental appointment. Down 10lbs so far out here. Pretty wild what a calorie deficit and 60min of cardio a day will do. Rest day tomorrow so i’ll be doing laundry and a physical for work.
7 Likes
Friday
Rest Day
Seems like we have full connectivity and we will be allowed to have our phones on us so music will be back for workouts. Stationary cardio on a ship, staring at a wall, with the only noise being that of the other patrons, has to be one of the most telling exercises about mental strength. I have about 20-22 minutes of it in me currently, so boring!
Tomorrow I’m leaving PPL by the wayside. I’ll be going back to my preferred 6 day split that will carry me though the end of this upcoming deployment. I’ll be removing some movements and adding others to try to preserve my lower back, namely bent over rows. I can do everything else relatively pain free but bent rows just make my back flare up.
My upcoming workouts will be familiar to those of you that followed me though last deployment, but for those of you that I’m new to it’ll look like this:
Legs (Quad) / Core
Chest
Arms / Core
Back
Shoulders / Core
Legs (Hamstrings)
Rest
I’m excited to get back into more isolation styled workout, I’m also very excited to go home from this detachment so I can properly address my back.
6 Likes
Friday
Rest
Got my laundry done and a ton of steps in. Bed early and slept hard. Chest tomorrow.
Can’t get into my new lifting schedule yet. Got selected to be the Command Fitness Leader so I’ll be running all the training for my command and fitness tests. I’m also in charge of getting the overweight sailors back within standards.
6 Likes