Yeah, fun stuff.
1 Like
122 days at sea.
Dumbbell bench - 95x10 100x8 110x8 130x 140x5 drop to 130x1
Dumbbell flies – 40x10 45x8 50x8 55x6 60x6
Incline Bench – 85x15 90x8 95x8 100x6 110x6
Incline flies - 40x10 45x8 50x8 55x6 60x6
Random guy asked to work in. Made our workout take way more time so we didn’t get to hit weighted dips. A group of 4 is too many.
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123 days at sea.
Pull ups – BWx5 25x5 25x4 25x4 BWx6
Bent Barbell Row – 135x10 155x8 185x8 25x6 225x6
Superset Wide Lat Pulldown / Narrow Lat Pull
100x10 120x10 140x10 140x10 160x8
100x10 120x10 140x10 140x10 160x8
Seated Row – 200x10 210x8 220x8 230x6 240x6
Couldn’t Deadlift today, the gym was slam packed. Next back day for sure.
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124 Days at sea.
Rest Day
Weighed in this morning before shift and empty. I started on the ship in October at 295lbs. Current weight is 260, which is wild. Who would have thought restricting calories, strength training, and cardio would make someone lose weight. I’m looking forward to going home and trying my first bulk to see what will happen.
There’s a body building coach back home that wanted to work with me. Maybe I’ll give that a shot and really se where I can push myself to, since I clearly need help with my workout structure.
What do you all think of my workouts? Is there anything I could tweak?
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I could never work with 4. Back in the ship days we tried it a couple times. Id find myself doing SOMETHING in between - thats the only way to make it work, otherwise its just too much rest.
Are you by chance in the pacific, eastbound now? I just visited CVN70 who have been out since October and are headed back to the west coast now.
I’m on the Dwight D. Eisenhower
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125 days at sea.
Arm Day
Seated Curls - 25x10 30x8 35x8 35x8
Ezbar Skull Crushers - 100x10 110x10 120x8 130x8 130x8
Preacher Curl – 45x20 45x20 45x20 45x20 45x20
Dips – BWx10 45x10 55x10 70x8 90x8 BWx12
Rope Extensions - 80x12 90x10 100x8 110x6
Hammer Curls – 25x20 25x20 25x20 25x20
I hate like a horse today and felt petty well. My arm also felt much better today, another couple weeks and I’m sure it’ll be back to 100%. Shoulders tomorrow, can’t wait.
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I had a friend on that ship.
Million years ago lol.
Hope you make it home soon. When is your EAOS? Or are you planning to stay in?
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I have a few years left with VFA-105. Appreciate it man. Don’t know if I want to stay in or get out.
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126 days at sea.
Seated Bent Rear Delts – 25x10 30x8 35x8 35x8 40x6
Seat Lat Raise – 25x10 30x8 30x8 35x6 35x6
Unilateral Front Raise - 25x10 30x8 30x8 35x6 35x6
Seated Dumbbell Shoulder Press – 90x10 95x8 100x8 110x4(Failure) Drop set 100x8 drop 75x10
Rack Scrape Shoulder Press - 135x10 135x10 155x8 155x8
Barbell Shrug - 135x10 155x8 205x8 225x8
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127 days at sea.
Rest day.
Legs tomorrow. It’s mentally hard out here, 7 days a week 12 hour shifts. Shits lame, thank god for the gym.
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Do you wear a colored shirt? Which color if so?
Edit to add:
It is mentally hard. And takes a physical toll as well. Still, one of the best things you can do with your life at this age.
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128 days at sea.
Forced rest day. Had a last minute meeting with one of my guys due to a red cross message. Two leg days in a row I’ve had to miss. Wont take my next rest day so I can make legs up.
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129 days at sea
Dumbbell bench drop sets
100x10 100x10 100x10 100x10
Drop 75x10 75x10 75x10 75x10
Dumbbell flies – 40x10 45x8 50x8 55x6
Incline Bench – 85x15 90x8 95x8 100x8
Incline flies - 40x10 45x8 50x8 55x6
Felt pretty strong today. Just really focused on y 4 second down 1 second up 1 second rest. Starting with the drop set probably wasn’t the smartest, I think next week we’ll end with those.
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130 days at sea
Had another meeting with my CMC and a sailor that works for me so i had to miss the gym. Back at it tomorrow.
131 days at sea.
Using the Sheiko app for squats/deadlifts because I don’t know what to do to increase my strength effectively.
Squat - 225x3 275x3 305x2 305x2 305x2 305x2
Front Squat - 135x4 160x4 205x3 135x4 155x4
Seated Ham Curls - Superset Seated Hamstring Curl/Standing Hamstring Curl
210x10 220x10 230x8 240x8
40x10 40x10 40x10 60x8
Superset Leg Extensions/Sissy Squats
210x10 220x10 230x8 240x8
4 sets of 10
Felt really flat in the gym today. Maybe i didn’t eat enough or drink enough water. Who knows.
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132 days at sea.
Took today off, feel worn down. I need to see land.
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Yeah I wear green
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133 days at sea.
Deadlift - 215x3 235x3 275x3 275x3 275x3 275x3
Barbell Rows - 135x10 155x10 185x8 185x8
Superset Wide Lat Pulldown / Narrow Lat Pull
100x10 120x10 140x10 140x10 160x8
100x10 120x10 140x10 140x10 160x8
Pull ups – 4 sets of 5, 1 set to failure
2 Likes
134 days at sea.
Arm Day
Rope Extensions - 80x12 90x10 100x8 110x6
Dips – BWx10 45x10 55x10 70x8 90x8 BWx20
Ezbar Skull Crushers - 100x10 110x10 120x8 130x8 130x8
Preacher Curl – 45x20 45x20 45x20 45x20 45x20
Hammer Curls – 25x20 25x20 25x20 25x20
2 Likes