Hah! Honeypotting. Look at you employing your own rogue agents.
I’m trying to go home to be the neighborhood alpha dad. I NEED the protein.
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174 days at sea.
Seated Bent Rear Delts – 25x12 30x10 30x10 35x8
Seat Lat Raise – 25x10 30x10 30x10 35x6
Seated Unilateral Front Raise - 25x12 30x10 30x10 35x8
Seated Dumbbell Shoulder Press – 85x12 90x10 95x8 100x8 110x10
OHP - 135x5 185x1 205x1 225x1 235x1 245x1 255x1 265(fail)
Cardio - Bike 30min
Felt great in the gym today. Started to rage a bit because people were taking forever on the benches just bullshitting so maybe that helped.
Meant to update earlier on supplements. I current take the following:
Creatine HMB(Transparent labs)
Protein (Transparent Labs)
Non-stim Prewokout (Transparent Labs)
250mg Niacen
Vitamin C
Zinc
Ashwaganda
Probiotic
Vitamin D3
Fish Oil
LMNT Electrolytes
7 Likes
Oh yes, the food.
What was it called… beef yakisoba? Something like that. Tiny dry beef chunks in greasy soy-soaked noodles.
And egg loaf, unless you come through early on Sundays. But then you might have to wait an hour.
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Oh yeah man i stay away from the yakisoba, all seafood, and the kabobs haha. All that shit is nasty out here.
1 Like
175 days at sea.
Rest day. Starting to add a second leg day into our weekly cycle. We have 2 weight gyms on the ship and they split equipment up in an awkward way. It doesn’t help that we have a person in charge of the gyms that has some weird fitness beliefs. for instance I overhead her say the leg extension/curl machine is ineffective, and I disagree.
That being said leg day on will be in the gym with the extension/curl machine. It’ll look like:
Squats
Barbell RDL
Superset - Extensions/Sissy Squats
Superset - Seated leg curls/Standing leg curls
Day Two:
Hack Squat
Leg Press
Bulgarian Splits
Goblet Squats
Dumbbell RDL (Maybe)
6 Likes
176 days at sea.
Forced rest day. Couldn’t make the gym due to one of my sailors getting a red cross message, I helped him through that till about 9pm.
LEGS TOMORROW
2 Likes
177 days at sea.
Squat - 135x10 185x10 205x10 225x10 (Lower back got a little tight but overall felt ok, adding weight next time)
Barbell RDL - 135x10 185x8 205x8 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 - 30 min bike
Felt like my hamstrings were going to pull off my body. Back held up, hopefully that’s a good sign of things to come. Time will tell.
4 Likes
178 days at sea.
Chest day
Dumbbell Bench - 100x14 110x10 120x8 130x8 140x6
Dumbbell Flies - 40x10 45x8 50x8 55x8 60x6
Incline Dumbbell Bench w/ pause - 85x10 90x8 95x8 100x6 w/ drop to 80x8
Incline Flies - 45x10 50x8 55x8 60x6
Low Pully Flies - 40x10 40x10 40x10 40x10
I’m starting to rack up quite the list of aches and pains, does this mean it’s time to hit a deload week? If so how would I program that using my current pogram format? I’ve never run a deload before.
4 Likes
179 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
Meh.
2 Likes
It sounds like it’s probably time, plus your previously stated apathy. I tend to find a week going lighter helps with both points. You could have an entire week off lifting, not for me personally but I know some people dig it.
I’ve tried several methods of deloading over the years, you need to back off either volume, intensity or weight. I quite like the 5/3/1 method where you keep the weight reasonably high on the main lifts but reduce the reps so that you climax by hitting your PR for a single. During the deload week I tend to back off the accessory work and do only 2/3 sets of each movement and keep the reps the same but back off the weight.
Oh awesome. Seems like I was on one of the right paths then. I was reading to decrease load by 40-60% so I was planning on just cutting weights in half and keeping the same reps. I like the idea of staying with the same weight just less reps.
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I just found my “Before” pic I took prior to deployment and it’s insane how different I looked at 295lbs. This “After” pic is going to be insane.
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Good luck today.
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I figured you would know whats going on lol
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182 days at sea.
Couple forced rest days due to world events. Back at it for day 183, legs.
3 Likes
183 days at sea. 6 month mark with no land.
Legs
Bulgarian Split Squats - 70x10 70x8 70x8 70x6 (Should’ve gone up weight)
Hack Squats - 135x10 185x8 195x8 225x6
Leg Press- 405x10 405x10 405x10 405x10
Heel Elevated Goblet Squat - 70x10 85x10 90x8 100x6
Overall I felt like everything I did today I should have gone heavier on.
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Thats a good feeling to have. I bet the doms from those bss is crazy
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Oh yeah I’m sure its going to suck. I haven’t done BSS in months.
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184 days at sea.
Had to take a rest day due to laundry. It’s insane that I’m coming up on 200 days straight at sea.
3 Likes