Training in Afghanistan

Hey Guys !!
i am currently serving in Afghanistan and have 2 chances per day to hit the gym !! i am looking to utilise this time to strip fat and get definition. Any usefull critisism is welcome !!!
I am 5'11 185 lbs and usually get my fitness fix from kitesurfing, skydiving and outdoor endurance trg however am fairly gym bound for the next 10 months and am looking for the right advice from the beginning.
My program (which i have been following for the last 7 weeks) is as follows

It's prob not the best use of my time i am sure but any advice will be appriciated !

Thanks in advance ..... and please be gentle

Monday
Morning

Cross trainer 20 mins
Running machine 30 mins
Bike 10 Mins (high intensity)

Evening

Bench press 3 x 10
Decline Press 3 x 10
Incline Chest Press 3 x 10


Tuesday
Morning

Cross trainer 20 mins
Running machine 30 mins
Bike 10 Mins (high intensity)

Evening

Abs
Normal situps x10
Halfsits x10
Twistsits x10 (all situps count as 1 set and i do 3 sets)
Dip Bar knee Raises x15

Wednesday
Morning

Cross trainer 20 mins
Running machine 30 mins
Bike 10 Mins (high intensity)

Evenings
Close grip pulldowns 3 x 10
Bent over Row 3 x 10
Dumbell Shrugs 3 x 10
Seated Lat Raises 3 x 10

Thursday
Morning

Cross trainer 20 mins
Running machine 30 mins
Bike 10 Mins (high intensity)

Evening

ABS
Normal situps x10
Halfsits x10
Twistsits x10 (all situps count as 1 set and i do 3 sets)
Chin Ups x15

Friday
Morning
Cross trainer 20 mins
Running machine 30 mins
Bike 10 Mins (high intensity)

Evening
Standing barbell Curl 10 x 3
Preacher Bench Curls 10 x 3
Rope Pull Downs 10 x 3
Tricep dips 10 x 3

Sat & Sun

Rest Days

Wow. You're going all-out!
I really admire that. :) Great to see you're so keen to keep your health in check. Don't lose that motivation!

Anyway, I'll critique your routine. Here we go:

Monday morn/evening: I love it. Good stuff!

Tuesday: All fair enough, just I've found research which makes me a bit judgmental towards sit-ups and variations thereof. I firmly believe that there are much better ways of strengthening your abs, especially when you're over there - you need functional training. Stuff involving swiss-balls or exercises like Wood Chops are amazing for it. I recommend looking into it and limiting your sit-ups.
Also, I think you should add in some Squats on this day to start off with.

Wednesday: - Remember to get a good stretch between your shoulderblades when doing your pull-downs and rows. And I reckon you should replace Lateral Raises with an Overhead Press, more of a compound exercise. :)

Thursday: - I noticed that you're putting a lot of time into your abs and not enough into your legs!
If you want good abs, you gotta do some Squats!! Generally every exercise is, can and should be a core exercise, so no need to keep hammering them, especially if you've already set a session to it.

Make Thursday evening a night dedicated to leg work. You will not regret it!

Friday: All looks good to me.

Good job buddy. But seriously, you gotta get those Squats happening! They will do you wonders.

Take care.

- Burak, Combat Fitness.

couldnt have said it better myself wyrms...

and hes not kidding about the squats they are crucial in building a solid body

YOU GOTTA EAT BIG, TO BE BIG!!

NASM certified trainer
NFPT certified trainer

Winter Bulk goal:245-250 by dec 31
Current weight: 235

Wyrms
     Thanks for the tips and info. I have swopped the evening workouts about a bit. And have moved leg work to friday squats (which by the way are killer !!) . So that I can have a good rest right after them !
 
I have also changed my eating habits slightly from fairly healthy low carb. To nearly no carb after reading some of the posts about ketosis.
In particular the CKD. I didn't need to cut out much from my usual diet. And after the initial weakness and lack of energy now feel normal.
After a workout (especially the morning cardio) i feel re-energised and on top of the world for about 4 hrs !!
 
However the evening weight session is certainly more taxing and energy sapping than usual.
 
What are your thoughts on this kinda way of eating. Its only my third day in and have been counting carbs to ensure i am not over 20g each day.
 
                                                                   Cheers Muz