Floating Prison Thread

[Moiser]

Since my last update, I've started to maintain weight at around 85kg.

Last month I changed up my gym routine from GVT, because I had started to feel like I'd plateaued slightly. I went back to heavy lifting, 5 sets of 5 reps, very similar to the Strong Lift program, primarily compound but also including isolation exercises. I plan on continuing this and starting to track the weight I'm lifting.

I also did nightly Apnea training, which I found to be quite an effective way to get into a meditative state after a shift, I'm not sure I'll find the time to complete this on a nightly basis this time around, but I would like to see my maximum breath hold increase from 3mins 30secs to 4mins.

I'll be running the gym routine on a three on, one off cycle, and going twice a day.

30 minute lunch time sessions.

Farmer's Walks
Core
Barbell Workout

90 minute evening sessions (exercises to follow).

Chest
Back
Legs

I'm going to see how that goes for a week and then set some goals. For some reason I quite like the idea of reaching a certain number of clap push-ups, I'll be spending 6-8 hours a day in a pack raft a couple of weeks after I get off shift this time around, I should probably think about some stamina building.

Any feedback welcome.

[Moiser]

Benchmark for Chest Day.

Lunch - Farmer Carry

20mins farmer carry on treadmill - 15kg

Evening - Chest

30mins incline on treadmill.

60mins to complete the following:

Decline Chest Press - 70kg
Chest Press - 60kg
Incline Chest Press - 50kg

Dumbbell CP - 50kg
Incline Dumbbell CP - 50kg
Decline Dummbell Chest Press - 45kg

Dumbbell Fly - DNF
Incline Dumbbell Fly - DNF
Decline Dumbbell Fly - DNF

[Moiser]

Benchmark for Back Day.

Lunch - Core
15 minute core circuit.
Clap press ups to fail X3.

Evening - Back

30 mins, 5% at 5km/h

Seated Row - 86.5kg (Machine's max)
Single Arm Dumbbell Row Left - 30kg
Single Arm Dumbbell Row Right - 30kg
Close Grip Pull Down - 55kg
Lat. Pull Down - 50kg
Inverted Rows - Unweighted
Pull Ups - Unweighted
Bent Rows - DNF
Dumbbell Rows - DNF

[Moiser]

Benchmark for Leg Day.

Lunch - Barbell Routine
30 minute barbell routine - 15kg X 7.

Evening - Legs

30mins, 5.5% at 5km/h

Deadlift - 80kg
Squat - 80kg (Smiths Machine)
Calf Raises - 120kg x 10reps
Barbell Lunge Left - 30kg
Barbell Lunge Right - 30kg
Romanian Deadlift - DNF
Zercher Squat - DNF

Fucked, ready for a day off.

[Moiser]

I am going to update this thread, rather than make a new thread every time I return to work.

Planning on returning to a German Volume Training style routine for this month. I've also decided to implement cardio days between weight training days, I am hoping this will help me increase the weight I can effectively lift.

I've also brought enough protein powder with me to make two 30g shakes a day, one mid morning, one mid afternoon. I am going to attempt to eat as cleanly as possible during the trip, this has proved really tough in the past, but I won't be avoiding carbs as much as I have previously.

Chest - 20mins Cardio, Bench Press & Flys.
Cardio day.
Back - 20mins Cardio,Dead Lifts & Bent Rows.
Cardio day.
Legs - 20mins Cardio, Squats and Lunges.
Day off.

Cardio days will consist of a 30min Barbell routine at lunch, followed by 45 mins cardio in the evening. Barbell routine consists of 10 Dead Lifts, 10 Press ups, 10 Bent Rows, 10 Squats & 10 Shoulder Press, followed by 1 minute of rest. I will start with a very low weight, and attempt to build up throughout the trip.

I will also be trying out a new piece of kit I've purchased. It's called the Training Mask 2.0. It's basically a mask that straps to your face and restricts the amount of air you inhale. I am planning on using this kit for all gym sessions, even though I'll look like rather special.

[Moiser]

Chest day.

20 mins cardio.
Bench Press - 30kg
Cable Flys - 9kg

Cardio with the mask was horrific, interested to see how the cardio session is going to pan out.

[Valmont]

Good to hear brother. Keep us updated through the way.

[Syrrah]

I will also be trying out a new piece of kit I've purchased. It's called the Training Mask 2.0. It's basically a mask that straps to your face and restricts the amount of air you inhale. I am planning on using this kit for all gym sessions, even though I'll look like rather special.

What's the point of restricting your breathing?

[Moiser]

I will also be trying out a new piece of kit I've purchased. It's called the Training Mask 2.0. It's basically a mask that straps to your face and restricts the amount of air you inhale. I am planning on using this kit for all gym sessions, even though I'll look like rather special.

What's the point of restricting your breathing?

I became interested in this product after reading an article on the mask in Men's Health. It looked interesting and the magazine gave it a solid write up.

Heart Rate is a reliable indicator of effort and within the first 25 minutes of my session, having done a dew super-sets of burpees and battle rope drills, I've reached 170bpm, close to my threshold of 182bpm. Even after a few sessions practice, I rarely drop below an average heart rate of 135bpm. That's a good 20 beats higher than my average without the mask, mainly because it continues to tax the respiratory muscles when recovering between sets. For men looking to shift kilos, this has a significant effect: over a 45-minute session I burn 500-600 calories as opposed to my usual 350-400.

Masked workouts also make you realise just how much you depend on a lungful of air to support your body. Filling your windbags is often a good stabilising tactic before a lift, but using this mask precludes it - pauses in breath are immediately felt and lead to fatigue. Consequently it enforces a fine balance between form and work rate. If you perfect your form while wearing the mask, then it'll hold you in good stead.

Apparent Benefits (direct from website, but apparently backed by an independent study)

Conditions the lungs by creating pulmonary resistance.
Strengthens the diaphragm.
Increases surface area and elasticity in alveoli.
Increases lung capacity.
Increase anaerobic thresholds.
Decrease workout time.

I got into Free Diving last year and when I saw the mask I immediately thought it would be a safe way to train my CO2 tolerance. I can explain this further if you're interested.

[Moiser]

Cardio day.

Lunch time session was nasty.
10kg weight, 7 sets.

Evening session 45mins at level 10/25. Average 133bpm.