Current body weight: 272. Down 6lbs since start. New motivation from peers to add to my discipline of going to the gym. Starting the Fitness Enhancement Program for some of my sailors this week to help improve their fitness scores. Looking forward to the gym tomorrow already.
Pull up – Fastest to 40 – 10, 9, 7, 6, 6, 2 should have tried harder to get those last two in earlier sets
Single Arm Row - 95x10 100x10 100x10 100x8
Banded Back Extensions - 4 sets of 10 w/ 50lb band might need to order a bigger band
Single Arm Lat Pull Down - 90x12 105x8 115x6
Face Pull - 70x10 75x10 80x10
Cable Curl - 25x10 30x8 35x8
Cable Hammer Curl - 25x10 30x8 35x6
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 of 10
Followed by 15 minutes of hard stretching.
Felt awesome in the gym. Ate a RX Bar with my preworkout (Transparent Labs Bulk), seems like it helped push me through till the end. The gym was SLAM PACKED today, like insane. It’s already small and there was like 60 fuckers in there bullshitting. So annoying, can’t change it, gonna keep it moving and push through. Legs tomorrow.
Squat - 135x10 185x10 225x10 245x8 245x8
RDL – 135x10 155x10 185x10 Felt awesome today almost like there’s no injury
Leg Press – 291x10 381x10 431x8
Hamstring Curls - 40x10 45x8 50x6
Leg Extensions - 70x10 75x10 80x8
30 min incline walk
PM
30 min incline walk
Wanted to get Bulgarian’s in but with the amount of people in the gym it wasn’t gonna happen. Made due. Today’s lift was awesome, first time in a long time that I’ve been mostly pain free. Really trying to focus on keeping the weight really tight into my body for RDL so I don’t strain my lower back too much. It worked, hopefully it stays this way. I NEED hamstring development. Rest day tomorrow to catch up on laundy, then chest day.
Almost been a month at sea. Not ports in sight. Seems like this one is going to be a lot like my last one where i was 200+ days at sea with no land. Fingers crossed I’m wrong.
Was reflecting on my last 3 days in the gym. I feel like I’m leaving a little on the table so I’m going to start playing with different ways to increase loads and intensity. I’m a little limited because dumbbells top out at 100, I could do barbell I guess.
She was moving quite a bit yesterday while I was squatting that was fun and something I always fail to mention. Waves can make lifting pretty dynamic sometimes.
Just ordered some more electrolytes since they basically give us distilled water out here. Anyone have a favorite brand or anything they like? I’ve been using LMNT packs but I’m always down to try others.
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 of 10
Followed by 15 minutes of hard stretching.
Felt amazing in the gym today. Zero pain, more reps, higher weight. Pull tomorrow. In other news, broke up my first fight of the deployment yesterday at 25 days in haha earn a little cut on my chin from separating the sailors, fun times. Also led my first group fitness class for my sailors on FEP (Fitness Enhancement Program - it’s for overweight or out of shape sailors) and it was a success. Next class tomorrow.
Received a rosary from one of the ship Chaplin’s today. That was pretty cool. Apparently they are made by Nun’s somewhere in the United States and sent to us.
Pull up – Fastest to 40 – 10, 8, 8, 6, 8 was having some grip issues due to humidity in the bay
Single Arm Row - 95x10 100x10 100x10 100x10
Banded Back Extensions - 4 sets of 10 w/ 50lb band
Single Arm Lat Pull Down - 90x12 105x8 115x6
Face Pull - 70x10 75x10 80x10
Alternating Zotman Curls - 30x10 35x8 40x8
Cable Hammer Curl - 30x10 40x8 50x6
30 min incline walk
PM
30 min incline walk
Watching A Knight of The Seven Kingdoms and I gotta say, it’s pretty awesome. Makes the treadmill a little more tolerable.
Squat - 135x10 185x10 225x10 245x8 250x8
RDL – 135x10 185x10 225x8 these felt awesome today. Zero back pain
Bulgarian Split Squats – 80x10 90x8 100x8 weight in each hand makes the above number
Leg Press – 291x10 381x10 431x8
Hamstring Curls - 40x10 45x8 50x6
Leg Extensions - 70x10 75x10 80x8
30 min incline walk
PM Physical Therapy and Core
Legs felt strong today. Really want to push my squats but my posterior chain doesn’t quite feel ready yet so I’ll just keep going up slowly. Moved to weights in each hand instead of 1 weight for Bulgarian’s to keep my body inline, and it feels better. Feeling pretty good overall who would have thought actually following my PT would really help.
Much faster. Each episode is like 30 minutes so it’s perfect for my cardio time. I also really just enjoy those shows right now because there is NOTHING to do for me out here.