Mac's Journal

[macdaknife]

Thursday 26 May - Week 6 Day 7 (Arms)

Cross Trainer - 6 mins (2 min warmup then 4 min/8 cycle TABATA)
NOTE: felt this in the Quads and Glutes after yesterday's Deads!

Lying L-Flyes 3 x 15 @ 2kg (keeping elbow tucked right into side)
Rope Pushdowns 3 x 15 @ 30kg superset with EZ Bar Curl 3 x 15 @ 20kg
Bench Dips 5 x 10

Seated Half Press (52X0 tempo - 2 mins between sets)
4 @ 40kg
4 @ 42.5kg *
4 @ 40kg
3 @ 40kg
4 @ 37.5kg
4 @ 37.5kg
* I started doing this as a shoulder press again before dropping the weight and going back to a Skullcrusher style to focus on the Triceps

Weighted Chin Ups (40X1 tempo - 2 mins between sets)
4 + 10kg
4 + 10kg
2 + 10kg
4 + 5kg
4 + 5kg
3 + 5kg
NOTE: the Chin Up bar in this gym isn't as easy as the one in the gym I used on Monday to do negatives on)

Weighted Dips (41X1 tempo - 90 secs between sets)
6 + 10kg
6 + 10kg
6 + 10kg
5 3/4 + 10kg (just couldn't lock it out at the top of the last rep!)

Incline Hammer Curl (31X1 tempo - 90 secs between sets)
6 @ 15kg (really felt left Bicep/elbow on negative part of 1st rep (again!)... positive part ok!)
6 @ 15kg (felt left Bicep/elbow on negative part of 1st rep... positive part ok!)
6 @ 15kg (felt left Bicep/elbow on negative part of 1st rep... positive part ok!)
6 @ 15kg (felt left Bicep/elbow on negative part of 1st rep... positive part ok!)

Extreme Fascial Stretch of Biceps and Triceps - 1 min hold each (12.5kg DBs)

[macdaknife]

I think a 5x5 would be a great routine to use when you get back. Good luck on the sub and check in when you get back.

thanks OR, I will.

I'll keep a record of anything I do onboard (probably GVT like I said) and post it when I get back (you'll have those 18" pythons by then!)

[macdaknife]

all in that was a testing but enjoyable 6 weeks!

it had the desired effect of putting on some lean weight (not quite as much on my arms as I might have liked but I really felt that niggle in my left Bicep... and hey, it's a start!) whilst dropping some flab off my gut with the overall workload I'd set myself.

I did see a noticeable improvement in my strength overall and some considerable improvements in some disciplines (particularly Deadlifts which I now f**king love!)

returning from a lower limb injury I was limited in doing some of the stuff I normally love (Squats and Lunges) but I now feel that I can probably start them again (light) so that I can start going heavy on them when I get back in the summer... fingers crossed!

I've learned a LOT over the last 6 weeks and I'd particularly like to thank Off Road for his advice... cheers buddy! hopefully I can keep learning and improving... but after this 6 week shock to my system I will be factoring in a LOT more rest and recuperation into any future routines!

next up 2 weeks of complete rest followed by 3-4 weeks of GVT then hit the 5x5 routine when I get back!

TRAIN HARD, TRAIN SAFE!

[Kiff]

Solid stuff, i agree working behind neck press is risky!

[macdaknife]

Solid stuff

cheers Kiff

[macdaknife]

THURSDAY 2nd JUNE

EZ Bar Curl superset with EZ Bar Overhead Tricep Extension (60 secs between sets):
3 x 15 @ 20kg & 3 x 15 @ 20kg (warm-up)

GVT (60 secs between sets):
1. 10 @ 25kg & 10 @25kg
2. 10 @ 25kg & 10 @25kg
3. 10 @ 25kg & 10 @25kg
4. 10 @ 25kg & 10 @25kg
5. 10 @ 25kg & 10 @25kg
6. 10 @ 25kg & 10 @25kg
7. 10 @ 25kg & 10 @25kg
8. 10 @ 25kg & 10 @25kg
9. 10 @ 25kg & 10 @25kg (52X0 & 3X10 tempo)
10. 10 @ 25kg & 10 @25kg (52X0 & 3X10 tempo)

NOTE: left bicep felt ok but will continue to take it easy on the curls for the next week or so at least.

3400kg curled and 3400kg extended in 25mins!

I was planning on having 2 full weeks off but I was bored so only had a week!

[macdaknife]

SATURDAY 4th JUNE

DB Bentover Rows superset with DB Prone Flyes (60 secs between sets) (1 sec hold at top of both):
3 x 15 @20lbs & 3 x 15 @ 10lbs (warm-up)

GVT (60 secs between sets):
1. 10 @ 30lbs & 10 @10lbs
2. 10 @ 30lbs & 10 @10lbs
3. 10 @ 30lbs & 10 @10lbs
4. 10 @ 30lbs & 10 @10lbs
5. 10 @ 30lbs & 10 @10lbs
6. 10 @ 30lbs & 10 @10lbs
7. 10 @ 30lbs & 10 @10lbs
8. 10 @ 30lbs & 10 @10lbs
9. 10 @ 30lbs & 10 @10lbs
10. 10 @ 30lbs & 10 @10lbs

NOTES: no incline bench onboard so did these unsupported whilst focusing on using proper form and minimising upper body movement (ie. NOT “starting the lawnmower”!).

3900lbs (1772.7kg) rowed by each arm in 25mins!
1450lbs (659.1kg) ‘flyed’ by each arm in 25mins!

[macdaknife]

SUNDAY 5th JUNE

DB Flyes superset with DB Chest Press (60 secs between sets):
2 x 10 @ 20lbs & 2 x 10 @ 20lbs (warm-up)

GVT (60 secs between sets):
1. 10 @ 25lbs & 10 @ 25lbs
2. 10 @ 25lbs & 10 @ 25lbs
3. 10 @ 25lbs & 10 @ 25lbs
4. 10 @ 25lbs & 10 @ 25lbs
5. 10 @ 25lbs & 10 @ 25lbs
6. 10 @ 25lbs & 10 @ 25lbs
7. 10 @ 25lbs & 10 @ 25lbs
8. 10 @ 25lbs & 10 @ 25lbs
9. 10 @ 25lbs & 10 @ 25lbs
10. 10 @ 25lbs & 10 @ 25lbs

Extreme Fascial Stretch (Flye) – 20lbs DBs – 30secs hold

NOTES: Ribs F**KING hurt whilst struggling to get off the bench (I think I cracked a couple with an over-exuberant dive onto compacted sand whilst playing beach vollyball the day before I joined the boat )… no bother whilst working out!

5800lbs (2636.4kg) ‘flyed’ in 30mins!
5800lbs (2636.4kg) pressed in 30mins!

[macdaknife]

MONDAY 6th JUNE

Lateral Raises (60 secs between sets):
2 x 21 @ 10lbs (7 straight, 7 pronated, 7 supinated) (warm-up)
3 x 21 @ 15lbs (7 straight, 7 pronated, 7 supinated)

GVT_1 – DB Front Raises (60 secs between sets):
1. 10 @ 15lbs
2. 10 @ 15lbs
3. 10 @ 15lbs
4. 10 @ 15lbs
5. 10 @ 15lbs
6. 10 @ 15lbs
7. 10 @ 15lbs
8. 10 @ 15lbs
9. 10 @ 15lbs
10. 10 @ 15lbs

GVT_2 – DB Shoulder Press (60 secs between sets):
1. 10 @ 20lbs
2. 10 @ 20lbs
3. 10 @ 20lbs
4. 10 @ 25lbs
5. 10 @ 25lbs
6. 10 @ 25lbs
7. 10 @ 25lbs
8. 10 @ 25lbs
9. 10 @ 25lbs
10. 10 @ 25lbs

DB Shrugs (60 secs between sets):
3 x 20 @ 60lbs
1 x 15 @ 60lbs (grip went!)

NOTES: low deckhead height meant I we had to sit on a step to do the Shoulder Presses… needed a hand to get back to my feet because of my (probable) cracked rib! No problems with actual workout.

Time was tight so didn’t do the Lying L-Flyes this time (I’ll make sure I have time to keep doing them in future) but I felt no niggles with my left shoulder today.

9715lbs (4415.9kg) moved by each shoulder in about 40mins… felt ok!

[macdaknife]

WEDNESDAY 8th JUNE

Deadlifts:
5 @ 50kg
12 @ 50kg
5 @ 90kg
5 @ 90kg
3 @ 130kg (most I’ve managed so far without wrist wraps!)
3 @ 130kg
2 @ 150kg (with wrist wraps)
2 @ 150kg (with wrist wraps)
2 @ 130kg
2 @ 130kg
20 @ 100kg (with wrist wraps)

EZ Bar Bent Over Row superset with Prone Flyes (1 sec hold at top of both):
10 @ 40kg & 10 @ 5kg
10 @ 40kg & 10 @ 5kg
10 @ 40kg & 10 @ 5kg

NOTES: ribs felt ok working out but struggled to pick my towel up off the floor at the end… how does that work?

5650kg Deadlifted!
7150kg moved in just under an hour!

[macdaknife]

FRIDAY 10th JUNE

Lateral Raises (60 secs between sets):
2 x 21 @ 10lbs (7 straight, 7 pronated, 7 supinated) (warm-up)
3 x 21 @ 15lbs (7 straight, 7 pronated, 7 supinated)

GVT_1 – DB Front Raises (60 secs between sets):
1. 10 @ 20lbs
2. 10 @ 20lbs
3. 10 @ 20lbs
4. 10 @ 20lbs
5. 10 @ 20lbs
6. 10 @ 20lbs
7. 10 @ 20lbs
8. 10 @ 20lbs
9. 10 @ 20lbs
10. 10 @ 20lbs

GVT_2 – DB Shoulder Press (60 secs between sets):
1. 10 @ 25lbs
2. 10 @ 25lbs
3. 10 @ 25lbs
4. 10 @ 25lbs
5. 10 @ 25lbs
6. 10 @ 25lbs
7. 10 @ 25lbs
8. 10 @ 25lbs
9. 10 @ 25lbs
10. 10 @ 25lbs

DB Shrugs (60 secs between sets):
1. 20 @ 70lbs (grip!)
2. 13 @ 70lbs (grip!)
3. 10 @ 75lbs (grip!)
4. 13 @ 70lbs (grip!)

NOTES: was rushing and forgot the L-Flyes AGAIN!

9900lbs (4500kg) moved by each shoulder in about 40mins!

[macdaknife]

SUNDAY 12th JUNE

EZ Bar Curl superset with EZ Bar Overhead Tricep Extension (60 secs between sets):
2 x 10 @ 20kg & 2 x 10 @ 20kg (warm-up)

GVT_1 – EZ Bar Curl superset with DB Curl (60 secs between sets):
1. 10 @ 20kg & 10 @25lbs (DB Curls with full supination)
2. 10 @ 20kg & 10 @25lbs (DB Curls with full supination)
3. 10 @ 20kg & 10 @25lbs (DB Curls with full supination)
4. 10 @ 20kg & 10 @25lbs (DB Curls with full supination)
5. 10 @ 20kg & 10 @25lbs (DB Curls with full supination)
6. 10 @ 20kg & 10 @25lbs (DB Hammer Curls)
7. 10 @ 20kg & 10 @25lbs (DB Hammer Curls)
8. 10 @ 20kg & 10 @25lbs (DB Hammer Curls)
9. 10 @ 20kg & 10 @25lbs (DB Hammer Curls) (40X1 & 3X10 tempo)
10. 10 @ 20kg & 10 @25lbs (DB Hammer Curls) (40X1 & 3X10 tempo)

GVT_2 – EZ Bar Tricep Press superset with DB Tricep Kickbacks (60 secs between sets):
1. 10 @ 20kg & 10 @25lbs
2. 10 @ 20kg & 10 @25lbs
3. 10 @ 20kg & 10 @25lbs
4. 10 @ 20kg & 10 @25lbs
5. 10 @ 20kg & 10 @25lbs
6. 10 @ 20kg & 10 @25lbs (41X0 tempo on the press)
7. 10 @ 20kg & 10 @25lbs (41X0 tempo on the press)
8. 10 @ 20kg & 10 @25lbs (41X0 tempo on the press)
9. 10 @ 20kg & 10 @25lbs (41X0 tempo on the press)
10. 10 @ 20kg & 10 @25lbs (41X0 tempo on the press)

Extreme Fascial Stretch:
Bicep – 25lb DBs – 60secs hold
Triceps – 20kg EZ Bar – 60secs hold

NOTE: had been feeling a twinge in my left Bicep in the last couple of days (just flexing it lightly with no weight) but it felt ok whilst working out today

4672.7kgs curled in 45mins!
4672.7kgs moved by Triceps in 45mins!

[macdaknife]

TUESDAY 14th JUNE

Deadlifts:
12 @ 50kg
12 @ 50kg
5 @ 90kg
5 @ 90kg
3 @ 130kg
3 @ 130kg
1 @ 150kg (most I’ve managed so far without wrist wraps!)
1 @ 160kg (most I’ve managed so far without wrist wraps!)
3 @ 130kg
3 @ 120kg
20 @ 100kg (with wrist wraps)

EZ Bar Bent Over Row superset with Prone Flyes (1 sec hold at top of both):
10 @ 30kg & 10 @ 5kg
10 @ 40kg & 10 @ 5kg
10 @ 40kg & 10 @ 5kg
10 @ 40kg & 10 @ 5kg

NOTES: grip is getting stronger!

5940kg Deadlifted in 45mins!
7840kg moved in just under an hour!

[macdaknife]

WEDNESDAY 15th JUNE

DB Flyes superset with DB Chest Press (60 secs between sets):
2 x 10 @ 20lbs & 2 x 10 @ 20lbs (warm-up)

GVT (60 secs between sets):
1. 10 @ 30lbs & 10 @ 30lbs
2. 10 @ 30lbs & 10 @ 30lbs
3. 10 @ 30lbs & 10 @ 30lbs
4. 10 @ 30lbs & 10 @ 30lbs
5. 10 @ 30lbs & 10 @ 30lbs
6. 10 @ 30lbs & 10 @ 30lbs
7. 10 @ 30lbs & 10 @ 30lbs
8. 10 @ 30lbs & 10 @ 30lbs
9. 10 @ 30lbs & 10 @ 30lbs
10. 10 @ 30lbs & 10 @ 30lbs

Extreme Fascial Stretch (Flye) – 20lbs DBs – 30secs hold

NOTES: Ribs hurt a bit when getting off the bench… not nearly as bad as last time!

6800lbs (3090.9kg) ‘flyed’ in 30mins! (including warm-up)
6800lbs (3090.9kg) pressed in 30mins! (including warm-up)

[macdaknife]

THURSDAY 16th JUNE

BB Front Squats superset with BB Stiff Leg Deadlifts:
1. 10 @ 40kg & 10 @ 40kg
2. 10 @ 40kg & 10 @ 40kg
3. 10 @ 40kg & 10 @ 40kg
4. 10 @ 40kg & 10 @ 40kg
5. 10 @ 40kg & 10 @ 40kg
6. 10 @ 40kg & 10 @ 40kg
7. 10 @ 40kg & 10 @ 40kg
8. 10 @ 40kg & 10 @ 40kg
9. 10 @ 40kg & 10 @ 40kg
10. 10 @ 40kg & 10 @ 40kg

5 x 10 Single Leg Calf Raises (BW only)
1 x 20 Standing Calf Raises (BW only)

NOTES: 1st time free squatting since the day before I broke my foot (6 months) (apart from the end of March when I did 3 x 15 with 40lb DBs and my ankle ballooned!). Couldn’t comfortably get right down to begin with but ankle loosened up after about 5 sets; no problems with my ankle in the following days.

Was going to do 10 sets of the single leg calf raises but was struggling with my left leg by the end of the 5th set… should’ve kept doing the physio exercises! Both calves tender for a couple of days after this.

Didn’t feel too much muscle stress in my upper legs in this workout but felt knackered (whole body) and was blowing for the last 3 sets!

4000kg squatted in 30mins!
4000kg stiff-leg deadlifted in 30mins!

[macdaknife]

FRIDAY 17th JUNE

Lateral Raises (60 secs between sets):
2 x 21 @ 10lbs (7 straight, 7 pronated, 7 supinated) (warm-up)
3 x 21 @ 15lbs (7 straight, 7 pronated, 7 supinated)

GVT – DB Front Raises superset with DB Shoulder Press (60 secs between sets):
1. 10 @ 12.5kg & 10 @ 12.5kg
2. 10 @ 12.5kg & 10 @ 12.5kg
3. 10 @ 12.5kg & 10 @ 12.5kg
4. 10 @ 12.5kg & 10 @ 12.5kg
5. 10 @ 12.5kg & 10 @ 12.5kg
6. 10 @ 12.5kg & 10 @ 12.5kg
7. 10 @ 12.5kg & 10 @ 12.5kg
8. 10 @ 12.5kg & 10 @ 12.5kg
9. 10 @ 12.5kg & 10 @ 12.5kg
10. 10 @ 12.5kg & 10 @ 12.5kg

DB Shrugs (60 secs between sets):
1. 20 @ 60lbs
2. 20 @ 60lbs
3. 20 @ 60lbs
4. 15 + 5 @ 60lbs (grip!)

NOTES: SHIT… forgot the L-Flyes AGAIN! (time is very tight but I do want to keep doing these… though I haven’t felt any problems in my left shoulder since I started doing them a few weeks back)

5302.25kg moved by each shoulder in about 40mins!

[macdaknife]

SATURDAY 18th JUNE

Tricep Kickbacks (60 secs between sets) (warm up):
3 x 15 @ 20lbs

GVT_1 – Skullcrushers superset with Close Grip Bench Press (60 secs between sets):
1. 10 @ 30kg & 10 @ 30kg
2. 10 @ 30kg & 10 @ 30kg
3. 10 @ 30kg & 10 @ 30kg
4. 10 @ 30kg & 10 @ 30kg
5. 10 @ 30kg & 10 @ 30kg
6. 10 @ 30kg & 10 @ 30kg
7. 10 @ 30kg & 10 @ 30kg
8. 10 @ 30kg & 10 @ 30kg
9. 10 @ 30kg & 10 @ 30kg
10. 10 @ 30kg & 10 @ 30kg

Extreme Fascial Stretch (Tricep) – 25lb DB – 1min hold each side

DB Curls with full supination(60 secs between sets) (warm up):
3 x 15 @ 15lbs

GVT_2 – DB Curls superset DB Hammer Curls and DB Concentration Curls (60 secs between sets):
1. 10 @ 15lbs & 10 @ 15lbs & 10 @ 15lbs
2. 10 @ 15lbs & 10 @ 15lbs & 10 @ 15lbs
3. 10 @ 15lbs & 10 @ 15lbs & 10 @ 15lbs
4. 10 @ 15lbs & 10 @ 15lbs & 10 @ 15lbs
5. 10 @ 15lbs & 10 @ 15lbs & 10 @ 15lbs

Extreme Fascial Stretch (Bicep) – 15lb DBs – 1min hold

NOTES: KILLER Tricep session (still felt it more than 3 days later!)… usually train alone so haven’t done Skullcrushers for a while!

6818.2kg moved by Triceps in 25mins!
2659.1kg moved by Biceps in 10mins!

[macdaknife]

TUESDAY 21st JUNE

Deadlifts:
12 @ 50kg
12 @ 50kg
5 @ 90kg
5 @ 90kg
3 @ 130kg
3 @ 130kg
1 @ 160kg (managed this weight without wrist wraps last week but not today! )
1 @ 175kg (with wrist wraps) *
1 @ 190kg (with wrist wraps) *
1 @ 190kg (with wrist wraps) *
1 @ 160kg (with wrist wraps)
3 @ 130kg
3 @ 130kg
20 @ 100kg (with wrist wraps)

EZ Bar Bent Over Row superset with Prone Flyes (1 sec hold at top of both):
10 @ 50kg & 10 @ 5kg
10 @ 50kg & 10 @ 5kg
5 + 4 + 1 @ 50kg & 10 @ 5kg

NOTES: 50kg is a bit too much for me to do the Bent Over Rows properly (I was using 60-70kg before I read Jay Wainwright’s article)… will stick to 40kg for a while longer!

* The Deads have been done on an Olympic gauge EZ Bar on which we can fit up to 160kg (no straight Oly bar onboard and no room for a full sized bar anyway). Took it above that today by hanging 15kg DBs off it… 1 DB was fine hanging off the centre of the bar but with a 2nd DB strapped to that 1 they swung as they cleared the deck and I went off balance. Luckily there’s not much room in a submarine so I had a bulkhead right behind me to lean against until my 2 training partners helped me get upright to lower the weight safely (and quietly)! I moved the 2 DBs to either end of the bar (right by my hands) for a 2nd go and they didn’t swing so no problems!

6345kg Deadlifted in 45mins!
8145kg moved in just under an hour!

[macdaknife]

WEDNESDAY 22nd JUNE

DB Flyes superset with DB Chest Press (60 secs between sets):
3 x 10 @ 25lbs & 3 x 10 @ 25lbs (warm-up)

GVT (60 secs between sets):
1. 10 @ 30lbs & 10 @ 30lbs
2. 10 @ 30lbs & 10 @ 30lbs
3. 10 @ 30lbs & 10 @ 30lbs
4. 10 @ 30lbs & 10 @ 30lbs
5. 10 @ 30lbs & 10 @ 30lbs
6. 10 @ 30lbs & 10 @ 30lbs
7. 10 @ 30lbs & 10 @ 30lbs
8. 10 @ 30lbs & 10 @ 30lbs
9. 10 @ 30lbs & 10 @ 30lbs
10. 10 @ 30lbs & 10 @ 30lbs

3 x 10 @ 30lbs DB Pullover (60 secs between sets):

Extreme Fascial Stretch (Flye) – 25lbs DBs – 30secs hold

3 x 30 Crunches (legs elevated)

5 x 15 Single Leg Squats (BW only)
3 x 15 Single Leg Calf Raises (BW only)

NOTES: Ribs fine today but, 6 months after breaking my foot, my left ankle still doesn’t have full movement back and feels very tight!

3409.1kg ‘flyed’ in 30mins! (including warm-up)
3409.1kg pressed in 30mins! (including warm-up)

[macdaknife]

THURSDAY 23rd JUNE

Tricep Kickbacks (60 secs between sets) (warm up):
3 x 15 @ 20lbs

GVT_1 – Skullcrushers superset with Close Grip Bench Press (60 secs between sets):
1. 10 @ 30kg & 10 @ 30kg
2. 10 @ 30kg & 10 @ 30kg
3. 10 @ 30kg & 10 @ 30kg
4. 10 @ 30kg & 10 @ 30kg
5. 10 @ 30kg & 10 @ 30kg
6. 10 @ 30kg & 10 @ 30kg
7. 10 @ 30kg & 10 @ 30kg
8. 10 @ 30kg & 10 @ 30kg
9. 10 @ 30kg & 10 @ 30kg
10. 10 @ 30kg & 10 @ 30kg

Extreme Fascial Stretch (Tricep) – 25lb DB – 1min hold each side

3 x 30 + 30 + 30 Crunches (legs elevated) (on back then both sides) (holding crunch at top for 2 secs)

NOTES: same KILLER Tricep session as Saturday… was hard again today but need to go a bit heavier on the CGBP (didn’t have Tricep DOMS for 3 days this time).

6818.2kg moved by Triceps (including warmup) in about 25 mins!

[macdaknife]

FRIDAY 24th JUNE

DB Curls (60 secs between sets) (warm up):
3 x 15 @ 15lbs

GVT – EZ Bar Curls superset with DB Curls (full supination) (60 secs between sets):
1. 10 @ 30kg & 10 @ 20lbs
2. 10 @ 30kg & 10 @ 20lbs
3. 10 @ 30kg & 10 @ 20lbs
4. 10 @ 30kg & 10 @ 20lbs
5. 10 @ 30kg & 10 @ 20lbs
6. 10 @ 30kg & 10 @ 20lbs
7. 10 @ 30kg & 10 @ 20lbs
8. 10 @ 30kg & 10 @ 20lbs
9. 10 @ 30kg & 10 @ 20lbs
10. 10 @ 30kg & 10 @ 20lbs

Extreme Fascial Stretch (Bicep) – 20lb DBs – 1min hold

3 x 30 + 30 + 30 Crunches (legs elevated) (on back then both sides) (holding crunch at top for 2 secs)

NOTES: KILLER Bicep session!

5431.8kg moved by Biceps (including warmup) in 25mins!

[macdaknife]

SUNDAY 26th JUNE

Lateral Raises (60 secs between sets):
3 x 21 @ 10lbs (7 straight, 7 pronated, 7 supinated) (warm-up)

Lying L-Flyes (60 secs between sets):
3 X 10 @ 10lbs (warm-up)

3 x 21 @ 15lbs (7 straight, 7 pronated, 7 supinated)

GVT – DB Front Raises superset with DB Shoulder Press (60 secs between sets):
1. 10 @ 25lbs & 10 @ 25lbs
2. 10 @ 25lbs & 10 @ 25lbs
3. 10 @ 25lbs & 10 @ 25lbs
4. 10 @ 25lbs & 10 @ 25lbs
5. 10 @ 25lbs & 10 @ 25lbs
6. 10 @ 25lbs & 10 @ 25lbs
7. 10 @ 25lbs & 10 @ 25lbs
8. 10 @ 25lbs & 10 @ 25lbs
9. 10 @ 25lbs & 10 @ 25lbs
10. 10 @ 25lbs & 10 @ 25lbs

(don’t know what these are called but it involved holding the bar at the shoulders then punching out to arms extended at about forehead height):
1. 20 @ 10kg
2. 20 @ 10kg
3. 20 @ 10kg
4. 20 @ 10kg
5. 20 @ 10kg

DB Shrugs (60 secs between sets):
1. 20 @ 60lbs
2. 20 @ 60lbs
3. 20 @ 60lbs
4. 20 @ 60lbs (grip is improving!)

3 x 30 + 30 + 30 Crunches (legs elevated) (on back then both sides) (holding crunch at top for 2 secs)

NOTES: did the L-Flyes this time… need slightly less weight though!

10754.5kg moved by shoulders in about 40mins!

[macdaknife]

TUESDAY 28th JUNE

Deadlifts:
12 @ 60kg
5 @ 100kg
1 @ 140kg (with wrist wraps)
1 @ 170kg (with wrist wraps) (this felt very heavy today!)
Fail @ 200kg (with wrist wraps) (in my head I think I was already defeated before attempting this lift!)
1 @ 155kg (with wrist wraps)
3 @ 135kg
20 @ 100kg (with wrist wraps) (this was EMOTIONAL today!)

NOTES: did these in 1 of the engineering spaces today as there is a longer (straight) bar there… it was hot, noisy and even more cramped than the previously used space (forehead was against a switchboard voltage regulator when starting the lift). Also, it was a 1” bar so the grip was different and I just think non-Olympic bars don’t feel balanced when you pick them up. We used 1” plates on the inside and outside to hold the bigger Olympic plates in place so there was extra weight coming on after we’d started the lift… it just didn’t feel right.

Should’ve listened to my body and not tried the 200kg… all in, pretty shit day!

3870kg moved in about 30mins (not including lugging 80kg up 2 ladders, aft 50 yards through awkward bulkhead doors over the Reactor Compartment, down another ladder into the Switchboard Room and then back again on completion… a workout in itself!)

[macdaknife]

SUNDAY 3rd JULY

Tricep Kickbacks (60 secs between sets) (warm up):
3 x 15 @ 20lbs

GVT_1 – Skullcrushers superset with Close Grip Bench Press (60 secs between sets):
1. 10 @ 30kg & 10 @ 30kg
2. 10 @ 30kg & 10 @ 30kg
3. 10 @ 30kg & 10 @ 30kg
4. 10 @ 30kg & 10 @ 30kg
5. 10 @ 30kg & 10 @ 30kg
6. 10 @ 30kg & 10 @ 30kg
7. 10 @ 30kg & 10 @ 30kg
8. 10 @ 30kg & 10 @ 30kg
9. 10 @ 30kg & 10 @ 30kg
10. 10 @ 30kg & 10 @ 30kg

Extreme Fascial Stretch (Tricep) – 30lb DB – 1min hold each side

DB Curls with full supination (60 secs between sets) (warm up):
3 x 15 @ 20lbs

GVT_2 – EZ Bar Curls superset Seated DB Hammer Curls (60 secs between sets):
1. 10 @ 30kgs & 10 @ 25lbs
2. 10 @ 30kgs & 10 @ 25lbs
3. 10 @ 30kgs & 10 @ 25lbs
4. 10 @ 30kgs & 10 @ 25lbs
5. 10 @ 30kgs & 10 @ 25lbs

Extreme Fascial Stretch (Bicep) – 25lb DBs – 1min hold

NOTES: KILLER Tricep session (felt harder today than the last couple of times I did it!)

[macdaknife]

That was a fairly hard 5 weeks.

I chose to do German Volume Training as it's quick, intense and relatively easy to do in the confined space of a submarine, however I didn't take any supplements with me so the overall calorie deficit (especially the massively reduced protein intake) combined with the intensity of GVT and the heat onboard meant that I lost weight in that timeframe... when I got off the boat and put non-uniform clothing on for the first time it was apparent how much I'd lost when I pulled my previously tight jeans up my noticeably slimmer thighs!

when I got home I weighed myseld to find that I'd lost 12lbs in total! it was mainly lost from my upper legs and my glutes which would explain my struggling with the Deadlifts near the end of the trip though I did go down 2 notches on my belt so it wasn't all bad!

just need to work (and eat) to get the weight back on my legs (not my gut) and get my Deads back up. intend to also start to squat again (probably my favourite exercise before I broke my foot).