166 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 – 90x10 95x8 100x8 110x6
Cardio - sprint row 500m/1min offx5
bike 30min
170 Days at sea.
Took some time off the gym to try to fix some aches and pains. Did lots of stretching. Back to chest day today.
Barbell Bench - 135x20 225x10 275x8 305x6 315x3 315x3 315x3
Incline Bench w/ pause - 135x10 185x10 225x8 225x8
Low Pulley Flies - 20x10 30x10 40x10 50x10
Flat Flies - 45x10 50x8 55x8 60x6
Felt ok. First time barbell benching in a few years. Might work more of these into my normal programming. Back day tomorrow.
171 days at sea.
Barbell Rows - 135x10 145x8 155x8 185x6
Pull ups – 5 sets of 10
Wide Lat Pulldown - 100x10 120x10 140x10 140x10
Dumbbell Row - 80x10 85x8 90x8 95x8
Seated Cable Rows - 200x10 220x8 240x8 260x6
@T3hPwnisher @TrainForPain I am seeing results. I need to take measurements. But what do you guys think of my programming so far and could I change anything, or should I just stick to what’s working. My only goal really is to get in better shape, which I am.
Some decent numbers on the bench for first time back at it for a few years.
I appreciate it’s not directed at me but the old adage of if it aint broke don’t fix it comes to mind.
I appreciate it. I just feel bored with my current program. I’m disciplined enough to still get to the gym but I’m feel burnt out I guess.
Is body composition your main goal at the moment?
If you’re feeling a bit burnt out then I’d recommend Dan John’s Easy Strength for Fat Loss.
Yeah I’m just trying to recomp. I started this deployment in October26 at 295lbs and I’m currently weighing 262lbs. I weight in after the gym a the end of the day. I’m about to get my hands on some flex tape so I can do my measurements. I wish i would have taken measurements before deployment started.
If this is the case, effectiveness really takes a back seat: if you’re not going to attack the training, even if it IS effective, it won’t be effective. Buy in is key.
I’m not sure what your situation is like, but for me, nothing transforms me like Jon Andersen’s “Deep Water” program, which would be amazingly fitting given your “at sea” motif here. A good shout at Easy Strength for Fat Loss as well, with the understanding that you MUST get in that walk after the lifting. A conjugate approach could also be good for someone struggling with lifting ennui.
Hey man, first, thank you for your service. Second, great on you for getting after it and what appears to be a really impressive transformation/ body recomposition regardless of your circumstances.
I’m in the same camp about the balance of “if it ain’t broke” vs boredom. I get bored all the time, and while I believe there’s great value in following a program, I don’t think any program is so magical it outweighs wanting to get into the gym and attack it.
All that said, what is it that bores you? There’s tons of options out there, but we want to find the next thing that floats your boat (I intend my puns, because I am courageous). What do you still like about what you’re doing? Does anything seem cool off the top of your head? Like “I really want to do a bunch of box jumps” or “I want to do so much volume I puke,” etc?
172 days at sea.
Rest day. Implementing a 2nd leg day per week because I’m the least happy with my leg progression.
@aholding88 - I have been mostly doing dumbbell but the barbell felt heavy. I need to try all my 1RM to se where I’m at so I can start training more effectively instead of just doing my “bro” work. But I hit 150lb dumbbells for 1 the other day.
@T3hPwnisher - I think you hit the nail on the head with ennui, that’s a perfect description for how I feel. I’m going to look into that Deep Water program. I just can’t really download any resources out here so I’m going to have to wing it a little with what information I can find. I’m still hitting my set with the same intensity but I’m just not excited to get into the gym.
@TrainForPain - I appreciate it! I have before pictures and I plan on doing after pics whenever I get home. I feel like I always second guess my programming because I start on and of on this one from college, so I know there is more research and data out there to be more effective. But you are right, if it ain’t broke don’t fix it. So maybe it isn’t boredom as much as it’s thinking I’m not doing enough/ineffective work, bringing on negative feelings toward my programming.
Just to be clear, I’m really not saying don’t change things up. If what you’re doing is stale for you, you should do something different.
I will say that I plan on incorporating an extra leg day with movements I don’t normally do to change things up. Like Bulgarians, hacks, leg press, and front squats.
For those wondering what my food looks like out here. his is my typical breakfast. 1 scoop “eggs”, boiled eggs, a carb (rice, potatoes, or pancake), and I’m assuming vegetarian sausage patties.
173 days at sea.
Arm Day
Preacher Curl – 45x12 55x12 60x10 65x10
Dips – BWx10 45x10 70x10 90x8 100x8 110x6
Ezbar Skull Crushers - 100x10 110x10 120x8 130x8 145x8
Seated Hammer Curls - 40x10 45x8 50x8 55x6
Rope Extensions - 100x12 110x10 120x10 130x10
Cardio - 2k row (7.23)
Bike 20min
Mmmm…egg loaf. Haha. Had more than my fair share of that. Man, that is some brutal food choices. Good on you making the most of what you got.
I’m trying! It’s hard out here because they manage portions. Like today I had 2 scoops of white rice (self serve) and maybe 6oz of chicken breast. They have people serve the protein so we don’t take too much. It’s annoying.
I end up supplementing with protein bars and shakes to make up for lack of protein.
Having been in a similar situation, I became the KING of swaps. I’d try to get the “high value” things and trade them for peoples protein. “Hey man, I’ll give you my poundcake for your peanut butter packet”. We both walk away thinking the other dude is a sucker, haha.
In trying times, we all revert back to those kindergarten skills…
Oh yeah I take a girl to chow with me and take her food she doesn’t want haha
Hah! Oh man, you uncovered my college strategy right there! Find a beautiful girl that wants to sponsor a future has-been athlete and have them buy/make you food.
I’ll get her to ask for extra chicken. The guys will give her some but wont if I ask, so I just take hers. It’s a win.
