Thank you! As soon as I can get youtube to work I’ll check this out!
1 Like
All I’ll say is that it’s been interesting out here.
2 Likes
151 days at sea.
Seated Bent Rear Delts – 25x10 30x8 30x8 35x8
Seat Lat Raise – 25x10 30x8 30x8 35x6
Unilateral Front Raise - 25x10 30x8 30x8 35x6
Seated Dumbbell Shoulder Press – 95x10 100x8 110x8 110x6
Cardio - 15 min bike
Cut some volume off today due to time constraints. Up hella early tomorrow.
2 Likes
Oh shit! Sorry dude, I didn’t even think about limited access!
Here’s a diagram
And the first T Nation article that popped up, for a little background on WTF sciatica is.
1 Like
152 days at sea
0350 rise to run 2min walk 4min for 30min.
No squats today. Decided on leg press instead. We have a Hammer Strength Pendulum Press which isn’t my favorite but it gets the job done.
Leg Press (5 wide, 5 neutral, 5 narrow)
305x15 405x5 405x15 405x15
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
I had a good pump by the end of today. Made traversing the ship interesting with all the stairs. Next leg day I’m going to work in Bulgarians and Goblet Squats depending on how my back feels.
@FlatsFarmer Thank you for the info. I’m going to try these out!
5 Likes
Oh man, the stairs. I mentioned taking my family for a tour of Nimitz recently right? It was ALL STAIRS and the smaller kids struggled with it.
I had forgotten i probably did a mile per day just climbing stairs back then.
2 Likes
Oh yeah ladder wells to everywhere lol
1 Like
153 days at sea.
HUGE rest day. I slept for 19 hours. My command is doing 1 day of every two weeks and i used mine to catch up on all the sleep.
4 Likes
154 days at sea.
Body Weight - 260.3lbs
Chest
Dumbbell bench - 100x10 110x8 120x8 130x6 140x6
Dumbbell flies – 40x10 45x8 50x8 55x6 60x6
Incline Bench – 85x15 90x8 95x8 100x6 110x6
Incline flies - 40x10 45x8 50x8 55x6 60x6
Felt great today. Reps felt super controlled and I was contracting hard. Started flexing for 15 seconds after each set, which was brutal. Was recommended by a friend and I didn’t think it could hurt, got a huge pump from it.
Our dumbbells jump from 110 to 130 then to 150, so I have a gym partner hold 10lb plates on to make 120 and 140, adapt and overcome.
Thanks for all the activity lately, it’s sick having like minded people to chat with while I’m in the middle of the ocean.
3 Likes
155 days at sea.
BW: 263.3
Barbell Rows - 135x10 155x10 185x8 195x6
Wide Lat Pulldown - 100x10 120x10 140x10 140x10 160x8
Narrow Lat Pull - 100x10 120x10 140x10 140x10 160x8
Pull ups – BWx10 25x6 25x5 25x5 BWx5 BWx5 BWx5 BWx5
Seated Cable Rows - 200x10 220x8 240x8 260x6
Felt good overall. Still getting lower right back back but I’m trying to stretch and floss my IT Band, hopefully it’ll help more and more. I’d like to get back to deadlifting soon.
3 Likes
156 days at sea.
Very active “rest day”
Did some aggressive stretching after work today and then rolled straight into BJJ Club for 2 hours. Was nice to be back on the mats. Oh boy did I forget how hard BJJ is one your core and the different type of strength it takes. I’m going to be feeling this one for sure.
2 Likes
157 days at sea.
Arm Day
Preacher Curl – 45x12 45x12 55x10 55x10
Dips – BWx10 45x10 70x10 90x8 100x8
Ezbar Skull Crushers - 100x10 110x10 120x8 130x8 130x8
Ezbar 21s – 45x21 45x21 45x21 45x21
Cardio - Bike 20min
Hit the weight rooms 1 hour limit before I could do rope extensions. Pretty annoying.
5 Likes
160 days of deployment.
I’m back! We got our internet taken due to a tragedy that happened out here. I’m ok and so are all my guys/girls which is good.
Anyways I missed posting a Shoulder and Leg day. Chest tomorrow though.
4 Likes
161 days at sea.
Body Weight - 263lbs
Chest
Dumbbell bench - 100x10 110x8 120x8 130x6 140x6
PR - 150sx1
Dumbbell flies – 45x10 50x8 55x8 60x6 65x6
Incline Barbell Bench – 135x12 155x10 185x8 225x8 225x8
Incline flies - 40x10 45x8 50x8 55x6 60x6
3 Likes
Dude. I just caught up on the news about your situation out there… intense. And the recent tragedy as well.
Jesus.
Pretty tragic stuff. Sucks for sure.
1 Like
162 days at sea.
Rest day. Took the day to order creatine, preworkout, and more protein. Back and BJJ tomorrow.
2 Likes
163 days at sea.
Barbell Rows - 135x10 135x10 135x8 135x6
Wide Lat Pulldown - 100x10 120x10 140x10 140x10
Narrow Lat Pull - 100x10 120x10 140x10 140x10
Pull ups – BWx10 25x6 25x5 25x5 BWx5
Seated Cable Rows - 200x10 220x8 240x8 260x6
1 hour of BJJ sparring.
Feeling pretty good. Need a better workout program I think. I’m getting good results but I’m not happy with my deadlift or squats.
3 Likes
164 days at sea.
Arm Day
Preacher Curl – 45x12 55x12 60x10 65x10
Dips – BWx10 45x10 70x10 90x8 100x8
Ezbar Skull Crushers - 100x10 110x10 120x8 130x8 145x8
Ezbar 21s – 45x21 45x21 45x21 45x21
Rope Extensions - 100x12 110x10 120x10 130x10
Cardio - Bike 20min
3 Likes
165 days at sea.
BJJ class. 3 rounds of 4min sparring with assault bike in between rounds. Not fun.
2 Likes