That should be interesting.
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When I worked for the Air Force, I had this job… #goodtimes lol
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What are the guidelines for fitness and weight?
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Saturday
Chest
Dumbbell Bench - 90x14 95x10 100x10 100x10
Dumbbell Shoulder Press - 70x10 75x10 80x8
Machine Incline Bench - 90x10 90x10 90x10
Lat Raise - 25x10 30x10 35x10
Machine Fly - 210x10 210x10 210x10
Dips - Tempo reps 4 sets of 10
Skull Crusher - 65x10 70x10 80x8
Hanging Leg Raise - 3 sets of 10
30 min incline walk
PM
30 min incline walk
4 Likes
@QuadQueen @Friedrich So everything is based off of height, weight, and age. So I’ll use myself as a baseline. According to the Navy, at 6’5, I should weigh 229lbs. I’m currently 270 (this morning) so we use measurements to obtain bf% and as long as someone is under like 22% you pass Body Composition. Then we go into Physical Testing where age comes into play. Different “Age Brackets” have different scores, and graded on a scale of “Fail-Outstanding”. Our Physical readiness test is push ups, planks, and a form of cardio of your choosing. My last PRT score was “outstanding” by doing 100 push ups, 4min plank, and a 7m 22s 2000 meter row.
Most of the people we have in the program to help get back into shape are either failures due to weigh or failing cardio. So it’ll be fun devoting a hours 3 days a week with these guys/girls getting them back into shape.
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That’s how it worked when I was with the Air Force too. Waist circumference and the PT test were our standards at the time I was there. Anyone the failed had to attend a 5 am Boot Camp PT session 3 days/week, that I assisted the Major of my flight with (I called him Major CrossFit, lol). And they had to attend nutrition classes I taught and have one-on-one appointments with me (I was the base dietitian) until they passed the test.
I really enjoyed the Boot Camps - so have fun!!!
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Thats exactly what I plan on doing. I have a whole book of HIIT workouts these guys are going to have to do followed by some form of steady state cardio like biking or walking
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Sunday
Back
Pull up - 4 sets of 10 some assisted + 10 negatives at end
Single Arm Row - 80x10 85x8 90x8 95x6
Deadlift - 135x10 135x10 135x10 135x10
Cable Row - 85x10 85x10 85x10
Back Extensions - 4 sets of 10
Reverse Grip Lat Pull - 90x10 95x10 100x10
Face Pull - 65x10 70x10 75x10
Cable Curl - 25x10 30x10 35x10
Preacher Curl - 90x10 90x10 90x10
PM
60 min incline walk
Zero energy today, I 100% feel like I’m getting the “boat crud” that has been cycling through everyone. Also, I was getting some crazy looks being a bigger guy only deadlifting 135, however, my back feels like absolute shit 
. Again, I’m not sure how accurate the Garmin calorie count is but since getting on the ship, from lifting and cardio, I’ve allegedly burned 22,482 calories.
Legs tomorrow
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I recall in the mid-80s my former brother in law (he has left us) was assigned remedial fitness during his spell as an Air force officer. I will admit, at the time, I did not realize there was such a thing in the services. He was based State side and his base had a Nautilus gym. His “coach” ran his duff through that circuit three days a week apparently. That is from the best of my memory. Unfortunately he did not follow up with any fitness program post Air Force and collapsed dead in his drive way last year. He was only in his mid 60s. Quite a shame.
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Monday
Legs
Bulgarian Split Squats - 80x10 85x8 90x8 95x6
RDL - 135x10 155x10 185x10
Goblet Squats - 90x10 90x10 90x10
Narrow Leg Press - 388x10 388x10 388x10
Leg Curl - 35x10 40x10 45x8
Leg Extensions - 70x12 80x10 90x10
30 min incline walk
Sick for real now. No PM cardio to try to get in bed as fast as possible.
5 Likes
Tuesday
Rest Day
Went to sleep in sweatpants, sweatshirt, and beanie. Woke up around 1930 to pee and was freezing, like shivering cold. Up again at 0100 drenched in sweat so I must have broken the fever. Feel a little better today but I have a cough, rough voice, and chest congestion. Debating on lift or resting Wednesday, if I do it’ll be chest.
5 Likes
Wednesday
Push
Barbell Bench - 90x14 95x12 100x10 100x10
Shoulder Press - 70x10 75x8 80x8
Machine Incline Press - 70x10 80x8 90x7 w/ partials
Lat Raise – 25x10 30x10 35x8
Machine Fly - 210x10 230x10 250x8
Dips - 3 sets of 10
Skull Crusher - 80x10 90x10 100x8
30 min incline walk
PM
30 min incline walk
Low energy today, just had to work through it. Had something weird going on with my left elbow. It felt like a rubberband was rolling from my tricep over my elbow while I was pushing out of the hole on bench. Back tomorrow.
6 Likes
Thursday
Pull
Pull up - 4 sets of 10
Single Arm Row - 85x10 90x8 95x8 100x6
Cable Row - 85x10 85x10 85x10
Back Extensions - 4 sets of 10
Reverse Grip Lat Pull - 90x10 95x10 100x10
Face Pull - 70x10 75x10 80x10
Cable Curl - 25x10 30x10 35x10
Hammer Curls - 25x10 30x10 35x10
30 min incline walk
PM
30 min incline walk
Feel much better today. Legs tomorrow.
8 Likes
Friday
Legs
Squat - 135x10 185x10 205x10 225x10 245x8
Bulgarian Split Squats - 80x10 80x10 85x8 drop to 10 BW reps
Leg Press - 388x10 388x10 388x10
Leg Curl - 35x10 40x8 45x6
Leg Extensions - 70x10 80x8 90x8
will probably drop weight next leg day to make sure I get a better squeeze. I could move the weight but the reps didn’t feel great
30 min incline walk
PM
30 min incline walk
Rest day tomorrow. Start with my next round I’m going to incorporate some rest pause reps DC style
8 Likes
Saturday
Rest
Sunday
Push
Barbell Bench - 90x15 95x12 100x10 100x10
Shoulder Press - 75x10 80x8 85x7
Incline Machine - Rest pause 70x15, x10, x6
Lat raise - 25x12 30x10 35x8
Machine fly - Rest Pause 210x15, 11, 8
Dips - 4 sets of 10
Tri Pushdown - 60x10 65x10 then rest pause 70x10, 7, 4
30 min incline walk
PM
30 min incline walk
6 Likes
Monday
Pull
Pull up - 5 sets of 5
Deadlift - 135x10 185x10 205x10 felt good went for 225x8 back held up
Single Arm Row - 85x10 95x8 100x8 100x6
Cable Row - 85x10 85x10 85x10
Back Extensions - 4 sets of 10
Reverse Grip Lat Pull - (rest pause) 90x15, 10, 7, and then some partials
Face Pull - 70x10 75x10 80x10
Cable Curl - 25x10 30x10 35x10
Hammer Curls - 25x10 30x10 35x10
30 min incline walk
6 Likes
Tuesday
Legs
Bulgarian Split Squats - 85x10 90x8 95x8 100x6 drop to BW 10 per leg brutal
RDL - 155x10 185x10 205x6
Goblet Squat - 3 sets of 100x10
Leg Press - 388x10 433x8 478x8
Laying Leg Curl - 35x10 40x8 45x6
Leg Extensions- 70x12 75x10 80x9
30 min incline walk
PM
30 min incline walk
6 Likes
Wednesday
Push
Barbell Bench - 90x15 95x12 100x12 100x10
Shoulder Press - 75x10 80x8 85x6
Incline Machine - 45x12 60x10 Rest pause 70x15, x10, x6
Seated Lat raise - 25x12 30x10 35x6
Machine fly - 190x10 190x10 Rest Pause 210x15, 11, 8
Weighted Dips - 25x10 35x10 45x9+1 Neg Bwx10
Tri Pushdown - 60x10 65x10 then rest pause 70x10, 7, 4
30 min incline walk
PM
60 min incline walk
6 Likes
Thursday
Forced Rest
Today I get off the ship for a bit before deployment. Walked on the ship at 281 not proud of that and left the ship at 273. Tracking calories burned through my Garmin and kept track throughout this detachment and totaled 32,818 cal burned.
Through this little bit of weight loss I now have visible separation in my quads again, outline of abs poking through, and some separation in my shoulders.
I’ll try to keep posting over the next month but leading into deployment I need to focus as much time on my family as possible.
Current Stats
Weight: 273
Height: 6’5
Age: 35
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