Im currently deployed trying to hit the whole body in 3 days
since my rotation is 24 hrs on duty 24 off and 8 hour day then it repeats. sleep is around 6 hours a day and its interrupted so maybe 3 straight then another 3 max some days like 24 off you can sleep all day i guess. you have to do PT which is around 5 mile runs or whatever TOP wants to do.
but am I overtraining here is my split im currently
6’0 ft 185 lbs
2 mile : 13:20
2 min push up : 87
2 min sit up : 95
max bench 245
max squat 275
max OHP - no clue
I take creacore creatine --opti men multi --gold standard whey --and gold standard preworkout or black strooong coffee.
Monday - Legs - Squats 4 sets of 6 to 8
Leg extentions 4 sets pausing at the top for 10 to 12 reps
Ham string curls same 4 sets pausing at top for 10 to 12 reps
Calf raises 3 sets for 12 to 15 reps on the leg press ( Good stretch )
Abs Decline sit ups 1 set till failure ( around 105 to 120 depends on the day )
Hanging knee raises pausing at the top for 3 sets till failure
Russian twists or w/e the side to side twist with medicine ball 4 sets till failure
Tuesday- Back/ Bi’s Abs Start with - Bent over BB rows 4 sets for 8
Cable row in individual handles 3 sets of 12
lat pull down 3 sets of 12 shoulder width
Reverse grip ( palms towards me for 3 sets of 12 )
Single arm lat pull down with 1 handle for 2 sets till failure
now bi’s jeeze I do a lot ok same day bi’s
Straight barbell curls 4 sets of 8
dumbbell curl 4 sets to failure
reverse curl with straight bar hitting fore arms 3sets till failure
dumbbell hammer curl 3 sets till failure
Abs Decline sit ups 1 set till failure ( around 105 to 120 depends on the day )
Hanging knee raises pausing at the top for 3 sets till failure
Russian twists or w/e the side to side twist with medicine ball 4 sets till failure
wensday - Chest / Tri / Shoulder ((((( NO longer going to put sets in as its always the same 4 or 3 sets )))))
Incline BB bench or DB bench it varies from week to week
flat DB always I never flat BB
Body weight dips focusing on the chest
Low cable fly’s
Shoulder : Side raises
front raises
rear fly’s
single arm over head shoulder press
Tri : Straight bar machine press downs
rope press downs
DB kick backs
Abs Decline sit ups 1 set till failure ( around 105 to 120 depends on the day )
Hanging knee raises pausing at the top for 3 sets till failure
Russian twists or w/e the side to side twist with medicine ball 4 sets till failure
Now what am I missing
am I doing to much
my sleep is sub par being max 6 hours interrupted I understand if it was uninterrupted
food well we eat what we get if were back from site there’s a DFAC or theres MRE’s and whey shakes
I was 167 after 10 months im 185 but ive stopped growing my lifts have got weaker and my shoulder has a bit of impingement due to wide grip benching ( elbows tooo flared )
what can I fix I need tips
am I over training ?