135 days at sea.
Rest day was asleep before 8pm.
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135 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 110x6 110x6
Cardio - 3.5k row
Bike 30m
Felt better this week. Silly new gym rule only lets us be in the gym for an hour so I couldn’t do my shrugs or scrape press.
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136 days at sea.
Took a rest day for mental health reason. Getting rough out here. Legs tomorrow. Have to hit it hard.
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Squat - 205x3 245x3 285x3 285x3 285x3 285x3
RDL - 135x4 185x8 205x8 225x6 225x6
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
Cardio - 2k Row
20 min bike
2 Likes
138 days at sea
Up before work at 4AM. Started a running program from my physical therapist. Have to run for 1 minute then walk for 5 minutes for 30 total minutes. Feet feel more fucked from it but I’m giving it a shot.
Dumbbell Incline -80x10 85x8 90x8 95x6 100x6
Incline Dumbbell Flies – 40x10 45x8 50x8 55x6 60x6
Decline Dumbbell Bench – 100x10 100x10 100x10 100x10
Flies - 40x10 45x8 50x8 55x6
Cardio - 2k row
15min bike
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139 days at sea
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
Seated Cable Rows - 200x10 220x8 240x8 260x6
Cardio - Rowing 6 rounds of 500m sprint with 1 min rest
Bike 20 minutes.
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141 days at sea
(Lost some days due to connectivity issues)
Rest day.
Got a care package from Legion Athletics with boxes of their protein bars, protein powder, and a few shaker bottles. Couldn’t have come at a better time!
5 Likes
142 days at sea.
Up at 350 to do my 1 min run 5 min walk for 30 minutes followed by 4 sets of max rep pull-ups.
Arm Day
Rope Extensions - 80x12 90x10 100x8 110x6
Dips – BWx10 45x10 70x10 90x8 100x8 BWx20
Ezbar Skull Crushers - 100x10 110x10 120x8 130x8 130x8
Preacher Curl – 45x20 45x20 45x20 45x20 45x20
Hammer Curls – 40x10 45x8 45x8 45x8
Cardio - 2k row (7m 19s)
Bike 20min
2 Likes
143 days at sea.
up 0350 to run 1 min and walk 5 min for 30 min. (feet are still fucked)
Seated Bent Rear Delts – 25x10 30x8 30x8 35x8 35x6
Seat Lat Raise – 25x10 30x8 30x8 35x6 35x6
Unilateral Front Raise - 25x10 30x8 30x8 35x6 35x6
Seated Dumbbell Shoulder Press – 85x10 90x8 95x8 100x6 110x9
(Probably ready to move up in weight)
Cardio - 1k row for time
2 Likes
Congrats on the care package!
Sorry it’s rough out there. What’s the standard - 8 months these days?
Shit, I hope not! No idea though honestly.
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144 days at sea.
rest day. Bed by 730
2 Likes
145 days at sea.
Squat - 205x3 245x3 285x3 305x3 305x3
(stopped due to lower back pain)
RDL - 135x4 185x8 205x8
(more lower back pain)
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
Cardio - 20 min bike
Not terrible. The lower back pain is weird, i thought it was from overly tight hamstrings. If I hinge at the waist to touch my toes pain shoots down my right leg and it feels weak. Really weird. Going to
2 Likes
146 days at sea.
Dumbbell Incline - 85x10 90x8 95x8 100x6 110x6
Incline Dumbbell Flies – 40x10 45x8 50x8 55x6
Decline Dumbbell Bench – 110x10 110x10 110x10 110x10
Flies - 40x10 45x8 50x8 60x6
Cardio - 15min bike
2 Likes
147 Days at sea
Rest Day!
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148 days at sea.
Barbell Rows - 135x10 155x10 185x8 185x8
Wide Lat Pulldown - 100x10 120x10 140x10 140x10 160x8
Narrow Lat Pull - 100x10 120x10 140x10 140x10 160x8
Pull ups – 4 sets of 5, 1 set to failure
Seated Cable Rows - 200x10 220x8 240x8 260x6
Cardio - Bike 20 minutes.
Felt ok. Back held up but I didn’t want to push it with deadlifts. I’m going to have to build my back up slowly I guess instead up just jumping back in.
2 Likes
149 days at sea.
Arm Day
Preacher Curl – 45x20 45x20 45x20 45x20 45x20
Dips – BWx10 45x10 70x10 90x8 100x8
Ezbar Skull Crushers - 100x10 110x10 120x8 130x8 130x8
Ezbar 21s – 45x21 45x21 45x21 45x21
Rope Extensions - 80x12 90x10 100x8 110x6
Cardio - Bike 20min
2 Likes
150 days at sea.
Rest day, shoulders tomorrow. Watched an episode of 1883 and passed at around 730pm. It’s crazy it’s been 150 days since i saw land. Lots of uncertainty about when we will. I’m feeling pretty beat up, I currently have a weird lower back issue. If I bend over to touch my toes my right leg starts to hurt down through my IT Band. Maybe I’ll start working a stretching routine in after my cardio.
It’s been awesome reading some of the other logs and comparing with clearly more experienced lifters. I’ve realized though a lot for you that I need to switch my training up and learn more. I’ve currently kicking the idea around of either paying for a program like one of Derek Thistlethwaite’s or working with a coach when I get home. I have a few personal/career goals that I need to recomp and fix my body to achieve but after that I’d really like to get on stage.
Thanks for the responses, I’m looking forward to being in a place where I can post some videos of training.
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Sorry to hear about the back/leg issue. It could be a nerve related issue like sciatica.
Here’s a short video of a basic, quick move that can help relieve that.
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No port visits… I think I know where you are LOL.
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