That’s insane man, I couldn’t fathom being away on land for that amount of time, let alone out at sea. Props to you, and thanks for your service
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I appreciate! Thank you and the other guys I follow for keeping me motivated to get after it.
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185 days at sea.
Chest Day!
Dumbbell Bench - 90x20 100x12 100x12 110x10 110x10
Flies - 40x10 45x8 50x8 55x8
Incline Dumbbell Flies - 85x10 90x10 95x8 95x8
Incline Flies - 40x10 40x10 45x8 50x8
Low Pulley Unilateral Flies - 30x10 30x10 40x10 40x10
Cardio - Bike 30m 130watt or more.
2 Likes
186 days at sea.
Went in today with a ton of energy, not sure what i did different to get it though.
Back day
Superset
Lat Pulldown - 120x10 130x9 130x8 140x8
Pull up - BWx5 25x5 25x5 25x5
Superset
Barbell Rows - 185x10 205x8 225x8 225x7
Hyper Extensions - 4 sets of 10
Can’t wait for my bands to show up to make these harder
Cable Row - 200x10 220x10 240x8 260x7 w/ partials
Cardio - Easy pace 2k (8:03)
Bike - 20min 130 watts or more
I need to reevaluate my goals for lifting. I think I was getting ennui toward lifting because I don’t have clear cut goals.
6 Likes
Woah, those “hyper deads” are like end-stage Jefferson Curls on steroids.
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You can get a lot of that good spine action hugging a medicine ball to your chest, rounding your back at the bottom.
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I’ve been off and on hugging a 45 lb plate. I wish we had medicine balls out here.
1 Like
187 days at sea.
Forced rest day. Had some shop issues I had to settle.
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188 days at sea.
Legs
Squats - 225x10 235x8 245x8 255x8
Back feeling a little better, going to just go up 10lbs every week till i find where my back can handle
Barbell RDL - 135x10 185x10 205x8 205x8
Superset
Leg Extensions - 210x10 220x10 230x8 240x8
Sissy Squats - BWx10x4
Superset
Seated Ham Curls - 210x10 220x10 230x8 240x8
Standing Ham Curls - 40x10 40x10 40x10 40x10
Cardio - Bike 30min @ 130 watts or more
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These two things related?!
Intimately
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I see what you did there 
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189 days at sea.
Arms (Sorry @simo74 I need them to grow 
)
Dips - BWx20 45x18 70x15 90x12 90x10+5 negatives
Didn’t like starting my session with these, need more of a warm up. My left tricep tendon felt like it was rolling over the inside of m elbow
Skull Crushers - 95x12 115x10 125x8 135x6
Preacher Curls - 65x12 65x12 65x12 64x12
Right bicep still feeling off, didn’t move up weight because of it
Hammer Curls - 40x10 40x10 40x8 40x8
Seated Overhead Tricep Extension - 90x10 95x8 100x8 110x6
21’s - 45lb for 4 sets
Felt pretty good today. Gym was packed so I had to change the order of my lifts which I didn’t love.
7 Likes
190 days at sea.
Rest day. Had meetings during my normal gym time.
3 Likes
191 days at sea.
Current Weight: 256.7lb
Shoulders
Seated Bent Rear Delts - 25x12 30x10 30x10 35x8
Seated Lat Raise - 25x12 30x10 30x10 35x8
Felt awesome about these today because I could see striations in my shoulders flaring for the first time ever
Seated Front Raise - 25x10 35x8 35x8 40x6
I do mostly seated because I know I’ll cheat a little and this helps me stay honest
Seated Dumbbell Press - 90x12 95x10 100x8 110x8 110x6.5
Hammer Strength Iso-Lat Press - 90x10 90x10 90x10 90x10
The gym was insane today. People on the ship treat it like a social club instead of getting in, doing their work, and leaving. We have a “gym attendant” and it’s their job to make sure only 30 people are in the gym and that people leave at the 1 hour mark. The person last night didn’t care and there was easily 55-65 people in there. Super annoying for such a small space.
On a positive note the rage I felt heled me press today. So that was cool.
11 Likes
192 days at sea.
Forced rest day. Was ready for leg day but they closed ALL of our gyms for the next few days. Super lame.
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193 days at sea.
Gyms still secured.
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194 days at sea.
Gym still closed.
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Damn! Why?
You guys gotta be able to blow off some steam.