Deployment Prep and Beyond Journal

[navyfitessex]

I have kept a journal (hand written) for a couple years now almost but never did the public online thing before.....until now. Going to give this a go and see if its easier, better, worse or any different then keeping my own spiral notebook journal. I have 3 weeks until I deploy for 7 months in 7th fleet so this will chronical my training now till then and during my time at sea in foreign ports and at sea using the ships gym the vast majority of the time. Its gonna challenge the piss out of me on many levels due to space limits, limited equipment, limited time, teaching multiple other cardio based fitness classes daily and having little to no means to prep my own meals. I have had to work through this before with my last command but never anything over 8 weeks at a go. 7 months will test my resolve, ingenuity and creativity for sure so lets see how it goes.

I am currently 204lbs, 6'2" and no idea what body fat%. I was tested at 11% via dunk tank in January but thats all I have to go on. Bet lifts currently are:

500 deadlift sumo, 400 squat, 275 bench.

Current pictures attached.



I follow a modified IF protocol if you want to call it that in that I eat 4x a day between 11am and 11pm. Works better for me as I teach 3-4 fitness classes for work in the AM hours and trying to eat much just does not work for me well. I do not eat flour or wheat, I cant eat dairy (lactose issues). I cheat once a week on either massive burgers, sushi or pancakes ...guaranteed! I eat pretty darn wholesome the rest of the week or I tend to loose weight it seems. I currently eat around 4k a day on lift days and 3k on rest days. I do no no voluntary cardio at all on my own outside my fitness classes which even that seems too much at times.

Anyway, lets stop there and let this be the end of the first journal posting. More to come!

 

[5.0]

Glad you started the log and best wishes while deployed. Thank you very much for your service to this great country!

 

[navyfitessex]

April 27th Journal Entry:

Gym: Naval Marine Anti-sub Warfare Command (NMAWC) 530pm, lower body dynamic effort day

10 minutes bike warm up and 10 minute movement prep/core activation

box squats: 12x4 working up to 210 with 60s breaks
front squats: 5x6 working up to 185
TRX split squat jumps: 3x6 per leg
BW step bilateral calf press: 4x40
BW Lateral TRX side squats: 2x20
BW Drop Step Lunges: 2x20
Leg Extensions: 3x20
6 minutes stepmill at 85% HRR

In and out in 95 minutes! Real good one tonight, gym not busy, beautiful SD day with all side doors of gym open, cant beat that! Back in tomorrow for dynamic effort deadlifts and upper body pull session. Stay tuned.

Todays meals:

11am
2.5 cups egg whites
1.5 oz walnuts
steamed veggies
lettuce

3pm
large mixed greens salad
2 cups raw broccoli
1 boiled chicken breast
1 cup low fat cottage cheese
2 cups brown rice pasta

730pm
3 large buckwheat pancakes
2 boiled chicken breast

1130pm
2 cups fat free plain greek yogo with blue raz flavoring added.....like cotton candy no joke!
1 oz crushed walnuts
1 scoop vanilla whey



Supplements I use now and for a few months now are:

EXOS Whey
EXOS Aminos
EXOS Catalyte
EXOS Fish Oils
Naturlist CoQ10
Naturlist Green Tea Extract
Naturalist Glucosamine/Chondroitin/MSM
NOW Super Enzymes
Muscle Tech BetaTor
RSP QuadraLean
NOW DHEA
NOW Beta-Alanine

 

[Turbolag]

Great training log dude!

Impressive lifts too!

 

[navyfitessex]

Next Up...

April 28th Journal Entry

Gym- Naval Marine Anti-sub Warfare Command (NMAWC) 530pm, upper body dynamic effort pull day

10 minutes bike warm up and 10 minute movement prep/core activation

wide lat pull downs 4x10-15
straight arm pull downs 3x12
seated wide cable rows 4x10-12
1 arm half kneeling cable row 3x12 each arm
trap bar deadlift 10x4 at 225 with 60 seconds rest
single leg TRX RDL 3x6 per leg
trap bar jump shrugs 3x15 at 185
DB Hammer curls 3x20 at 25lbs


Some quick note to mention now to give backing to some modifications over past 3 weeks...

dealing with severe medial epicondylitis to where chin ups of any kind kills medial elbow, turning door handles, holding plates, gripping tools....hurts like hell. only neutral and prone grips are used and lighter loads for all bicep work.

dealing with olecranon bursitis in both elbows. longitudinal compression kills most (think top of a medium width push up) but almost any overhead tricep move is out. dips and fixed db kickbacks or cable kickbacks is all i can manage pain free, and even then has to be high rep low loads to do so.

posterior knee ache.......3 weeks no better, only really hurts when i sit down at office or at home or before bed time when not standing or walking. just achy as shit is all. not sure why. as with the above....no new exercises or major load increases have taken place.

tender proximal ham.....never had issue with tight hammies ever. right under my ass they seems sore all the time for about 3 weeks now. i can train through it but its not right as it was never there. i did flip from rack pulls to floor deads but i also dropped the load to progress back up.....maybe something there....maybe not.

i also found out i grew a half a damn inch in 5 months it seems via recent physical.....can that happen at 30 years old? late growth spurt!! lol!


meals today

11
4 turkey bacon
2 can albacore tuna
2 whole eggs

330
2 buckwheat pancakes
4 whole eggs
diced ham
diced veggies
cup low fat cottage cheese

730
3 buckwheat pancakes
2.5 scoops whey

1130
2 cups plain ff greek yogo
1 scoop whey
1 oz walnuts

 

[navyfitessex]

Yesterdays off day session:

30 minutes of gauntlet cardio via 5/5/5/5/5/5 minutes each with 2 minute breaks between: versa climber, spin bike, stepmill, elliptical, treadmill incline, recumbent bike.

20 minutes PNF stretching and foam rolling

10 minute ab circuit with planks, med ball twist and leg raises. couple sets each, in out done.

meals for the day: (no one likely cares what amounts i have so im just listing the food sources and combos/times now) My daily macro goals are 300g protein, 265g carbs, 85g fats FYI.

11am
whey shake
side salad
mixed veggies

3pm
large mixed salad
brown rice pasta
low fat cottage cheese
boiled chicken
broccoli

730pm
homemade buttermilk pancakes
whey shake

1130pm
ff plain greek yogo
peanuts
cocoa powder
stevia

 

[navyfitessex]

Yesterday's upper body dynamic effort day...

10 mins cardiovascular warm up and dynamic movement prep

MCRD Gym 530pm

Standing bb push press 8x8
bw decline plyo push-up 8x7
seated cable rope face pulls 3x15
machine shoulder press 3x10
incline machine chest press 3x12
incline bench plate rear delt fly 3x15
DB laterals 3x20
peck deck 3x15
cable tricep kick backs 3x15 each hand

95 minutes in and out! Great workout indeed and amazing energy all day to. Elbows pretty tender tonight though so triceps was not fun to say the least.

Meals on the day:
11 am
Quest bar
whey shake

330
large green salad
broccoli slaw
chicken breast
Cottage cheese

730
2 sushi rolls
5 hand rolls

1130
ff cottage cheese
Natty pb

 

[navyfitessex]

Today's crazy volume legs day workout....

Naval base san diego olde gym

Warm up and dynamic movement prep

Wide Grip rdl to under the knees 8 sets of 10 working to 315
V squat machine 3x10
vertical leg press 3x12
hack squat 3x15
hoist supine super leg press 2x25
single leg horizontal leg press 2x25
Seated calves 4x15
Leg ext + prone
Leg curls super set 1x25 each

Knees super achy after this one. Ham mies both tender to....not sure what's up with my joints lately but not a fan of it.

MOTD :

11
Whey shake
rev'd bar

4
grilled chicken
yam
broccoli slaw
mango bean green salad
Cole slaw
cottage cheese

8
16 pieces nigiri
5 hand rolls

1130
cottage cheese
walnuts
cocoa
stevia

 

[Goliac7]

Looking good.... I enjoy the amounts with your food! I've had a lot of joint pain throughout my life so let me know what you figure out.

 

[navyfitessex]

Yesterday big bad volume back day....

130pm 24 Hour Fitness Imperial Ave......

15 minutes warm up and dynamic movement and core activation routine.....

seated cable row v handle: 5x15
45 degree hyper bench: 4x15
hammer strength isolateral pull down machine: 5x15
standing hoist machine shrugs: 4x25
kettlebell hammer curls: 4x15 + 1x30 preacher curl machine drop set

not much variation today, 1 major movement for every muscle group i wanted to hit and then i hit it hard with lots of sets. stopping just shy of failure each set, going for real big pump and feel through ROM more than anything else. workout took 90 mins almost to the dot. nice to hit up a different gym then my norm as well.

elbows and medial condyles not bad today. went light and easy with biceps to nurse them along. knees and hams however still very tender. when i sit and lie down at night they are most noticeable. scares me that in just over a week i start leading daily 50 minute spin classes for my command once we deploy. wonder how the knees and hams will take that??

MOTD (meals on the day)

11am: between sessions with my SEAL group...
1 quest bar
2 rev'd bars

3pm
6 slices cinnamon raisin bread
2.5 scoops EXOS whey

7pm
2 cups homemade avocado turkey coleslaw
1 cup ff cottage cheese
1 cup cooked green beans

11pm
"big ass greens smoothie"
1.5 scoop EXOS whey
1 cup ff greek yogo
1/2 cup each frozen spinach, kale, broccoli
35g cashew butter
cocoa powder
cherry flavoring

 

[navyfitessex]

Yesterday was 30 minutes mild intensity cardio via elliptical and hill walking. Tossed in some abs and PNF stretching, foam rolling and done.

Today was upper body push day...here we go...

24 Hour Fitness Mission Valley, 530pm...

15 minutes warm up and dynamic movement prep...

hammer shoulder press machine: 5x12
hammer wide chest press: 5x9
rear peck deck fly: 3x12 with 2 sec pause at back
nautilus shoulder press: 4x13
rope cable face pulls: 3x15
life fitness seated chest press: 3x9
giant set: band lateral raises, band kick backs: 4x15
flat db fly: 2x15, drop set 1x15 hex press

MOTD:

11am
3 scoops BSN syntha 6

3pm:
2 cups homemade avocado cole slaw
10 oz turky breast
small apple
1 container umpqua oats

730pm
2 sushi rolls
5 hand rolls

1130pm
1 cup cottage cheese
1 cup greek yogo
2 tbsp cashew butter
1/2 frozen chopped kale, broccoli, spinach
cherry flavoring
cocoa powder

 

[navyfitessex]

yesterdays leg day recap: 24 hour fitness midway drive, 530pm

warm up and dynamic movement prep

5x10 squats
5x10 mid shin depth rdl's
5x13 donkey calf press machine
3x12 hack squat
3x12 horizontal leg press
1x12 glute kickback machine
1x20 leg extensions
1x20 proe leg curls

nursing the tender knees so not much direct kee flex/extension going on and keeping it light to.

todays back session: harborside gym naval base san diego 130pm

5x8 prone incline bench db rows
5x12 neutral grip pull downs
3x12 seated row machine
3x12 seated cable straight arm adductions
3x20 45 degree hypers w/pause
4x15 smith shrugs w/ pause
3x20 hammer curs
3x20 machine preacher curls

MOTD

11am
2 scoops bsn syntha 6
1 apple
1 quest bar

330pm
2 cups banana nut flap jacked protein pancake mix

730pm
large green veggie salad
2 cups broccoli
1 oz cashews
8 oz cooked chicken
1 cup low fat cottage cheese

1130pm
big ass greens smoothie......same as always folks