Day 8 at sea
Rest
After 6 days on 1 day off I’ve realized maybe I should have eased back in. Back is jacked up so I’ll be replacing my PM cardio session with an hour of my PT exercises and stretching in hope it helps. Push tomorrow.
Wish I could vent on here more but due to operational security I can’t. Maybe in like a year lol
Day 9 at sea
Push
Dumbbell Bench - 90x12 95x12 100x11 100x10
Shoulder Press - 75x10 80x8 85x6
Machine Incline Press - 70x14 80x10 90x10
Lat Fly - 25x10 30x10 35x8
Incline Reverse Fly - 25x10 30x10 35x8
Machine Pec Fly - 190x12 210x10 230x9
Weighted Dip - 25x10 35x10 45x8
Tricep Push Down - 60x10 65x10 70x8
30 min incline walk
No PM cardio today. Had a meeting with my Commanding Officer about command fitness and goals instead.
Day 10 at sea.
Pull
Pull up - 4 sets of 5
trying to get up to 4 sets of ten but I’ve neglected them my entire life
Single Arm Row - 90x10 95x10 100x9 100x8
Banded Back Extensions - 4 sets of 10 w/ 50lb band
Lat Pull Down - 70x12 80x10 90x9
Face Pull - 65x10 70x10 75x10
Alternating Dumbbell Curl - 25x10 30x8 35x8
Alternating Hammer Curl - 30x10 40x8 50x6
30 min incline walk
Physical Therapy exercises tonight. I will fix my back or die trying.
I like the total rep method for these: do 40 reps in as few sets as you can. That always felt like the fastest progression for me.
When using them for pure hypertrophy, I’m not afraid to use an assist machine - I kinda like being able to hold a strict angle and go pure lat.
I’ll give this a try. The program I made calls for 40. I’ll do as many strict ones as I can then throw a band on for a little help. Thanks dude!
I’d probably pick a path - either trying to do more pull-ups or trying to do a controlled lat exercise (just my $0.02)… otherwise your progression is going to be kind of confusing. For where you are, I’d just do however many sets it takes to get to 40. Once you’re doing 4x10 and maybe doing pull-ups later in the workout when you’re fatigued, you can play with things like assistance.
If you did what you’re suggesting, I’d make it 4x10, and you’re trying to increase how many are without the band every set. I could see that working pretty well, actually. That’s probably exactly what you’re suggesting, now that I ramble it out.
Exactly what I’m going for. I’ll probably keep it simple though and just try to get to 40 in as few sets as possible like you said.
As one who can empathize, I hope the best for you.
Day 11 at sea
Legs
Squat - 135x10 185x10 205x10 225x8 235x8
went slow focused on squeezing my glutes on the way up
RDL - 135x10 135x10 135x10
Goblet Squats - 85x10 85x10 85x10
Hamstring Curls - 35x10 40x10 45x10
Leg Extensions - 55x10 70x10 80x8
30 min incline walk
PM
30 min incline walk
Wanted to have reference closer to the start of deployment so I can see where I am more accurately month by month.
Current Stats
Current Body Weight: 276
Height 6’5
Neck: 17.5
Chest: 47
Waist: 39
L Arm: 18
R Arm: 18.5
L Upper Leg (Quad): 28.5
R Upper Leg (Quad): 28.5
Day 12 at sea.
Rest Day
Did some stretching went to bed early.
Day 13 at sea.
Push
Dumbbell Bench - 90x12 95x12 100x12 110x10
Dumbbell Shoulder Press - 75x10 80x10 85x8
Incline Machine (Hammer Strength) - 70x10 75x9 80x8
Lateral Raise - 25x10 30x10 35x8
Incline Reverse Fly - 25x10 30x8 35x8
Machine Pec Fly - 190x10 210x8 230x7
Weighted Dips - 35x10 45x10 55x9
Tri Pushdown - 60x12 65x10 70x10
30 min incline walk
PM
30 min incline walk.
Ended up not doing PT because of a LONG meeting and a time change so I got in bed early. PT tomorrow after back day.
Day 14 at sea.
Pull
Pull Up - 40 reps in 5 sets
Single Arm Row - 90x10 95x10 100x9 100x8
Back Extensions - 4 sets of 10
Lat Pull Down - 90x10 100x10 115x8
Face Pull - 70x10 75x10 80x8
Alternating Dumbbell Curl - 25x10 30x8 35x8
Alternating Hammer Curl - 35x10 35x9 35x8
30 min incline walk
PM
Physical Therapy and Core
Supine Transvers Abdomen Bracing - 3 sets of 10
Supine Transvers Abdomen Bracing with Leg Extensions - 3 sets of 10
Quadruped Transvers Abdomen Bracing - 3 sets of 10
Wall Squat - BW 3 sets of 10
Bird Dogs - 3 sets of 10
Side Plank with Hip Abduction - 3 sets of 10
Pilof Press - 3 sets of 10 with 25lb band
Quadruped Hip Extensions - 3 sets of 10
Russian twist - 3 sets of 10
Flutter Kicks - 3 sets of 10
Followed by 15 minutes of hard stretching.
@TrainForPain took your advice and got 40 reps in as few sets as possible. Got there, hopefully in a few weeks I can get even fewer sets.
I think you’ll be surprised how fast they progress! 5x8 is pretty solid at your size!
They might have been a little closer to rest pause sets, but I got them done.
Day 15 at sea.
Forced Rest
Destructive sea conditions set so they closed the gyms.
Day 16 at sea.
Another Forced Rest
Still in destructive sea conditions so the gyms are still closed. I’ll be doing physical therapy tonight to at least move around.
Day 17 at sea.
Push
Dumbbell Bench - 90x12 95x12 100x12 110x10
Dumbbell Shoulder Press - 75x10 80x10 85x9
Incline Machine (Hammer Strength) - 70x10 80x8 90x8
Lateral Raise - 25x10 30x10 35x8
Incline Reverse Fly - 25x10 30x8 35x8
Machine Pec Fly - 190x10 210x10 230x11
Dips - 4 sets of 10 (bodyweight-276lbs)
Tri Pushdown - 65x12 70x10 75x10
30 min incline walk
Physical Therapy and Core
Supine Transvers Abdomen Bracing - 3 sets of 10
Supine Transvers Abdomen Bracing with Leg Extensions - 3 sets of 10
Quadruped Transvers Abdomen Bracing - 3 sets of 10
Quadruped Hip Extensions - 3 sets of 10
Side Plank with Hip Abduction - 3 sets of 10
Bird Dogs - 3 sets of 10
Pilof Press - 3 sets of 10 with 25lb band
Russian twist - 3 sets of 10
Flutter Kicks - 3 sets of 10
Followed by 15 minutes of hard stretching.
GYMS BACK OPEN TODAY! Thank god, I was losing my mind with no outlet out here. Lots of funny people in my gym right now, super skinny guys flexing in the mirror type stuff. Awesome to watch.
Day 18 at sea.
Forced Rest
Had to attend meetings all day so I wasn’t able to get into the gym at a time that wouldn’t destroy my sleep schedule.
Day 19 at sea.
Pull
Pull up – Fastest to 40 – 10, 8, 9, 7, 5, 3, 5 (went over with 47 reps)
Single Arm Row - 95x10 100x10 100x8 100x6
Banded Back Extensions - 4 sets of 10 w/ 50lb band
Single Arm Lat Pull Down - 90x12 105x10 115x9
Face Pull - 70x10 75x10 80x10
Alternating Zotman Curl - 25x10 30x8 35x8
Alternating Hammer Curl - 30x10 40x8 50x6
30 min incline walk
PM
Physical Therapy and Core
Supine Transvers Abdomen Bracing - 3 sets of 10
Supine Transvers Abdomen Bracing with Leg Extensions - 3 sets of 10
Quadruped Transvers Abdomen Bracing - 3 sets of 10
Quadruped Hip Extensions - 3 sets of 10
Side Plank with Hip Abduction - 3 sets of 10
Bird Dogs - 3 sets of 10
Pilof Press - 3 sets of 10 with 25lb band
Russian twist - 3 sets of 10
Flutter Kicks - 3 sets to failure
Followed by 15 minutes of hard stretching.
Day 20 at sea.
Legs
Squat - 135x10 185x10 225x10 245x8 135x10
Bulgarian Split Squats – 80x10 90x10 100x8
Leg Press – 201x10 201x10 201x10
Super Set
Hamstring Curls - 35x10 40x10 45x10
Single Leg RDL – 3 sets of 10
Leg Extensions - 55x10 70x10 80x8
30 min incline walk
PM
30 min incline walk
I wanted to do RDLs today but after squatting and Bulgarians my legs were a little shot so I couldn’t control it they way I wanted to and didn’t want to rick my back. Next time.
Day 21 at sea.
Rest
Caught up on paperwork and training. Bed early. Push tomorrow.