Sans peur et sans re-proche... [Archive]

Sans Peur

06-21-10, 5:04 pm

Without fear and without reproach... That's how I approach every part of my life.

A little background on myself:

I'm 21, currently an E-3 in the Air Force, and stationed at Langley AFB. I started hitting the weights during my first year of college and managed to put on some decent size. I went from about 150 lbs to 170 lbs during that time, but lost nearly all of it when I was out of the gym for the next year due to a total lack of money.

After pretty much the worst year of my life, I decided to enlist in the Air Force. I was originally going to come in as Pararescue, but my eyesight was too far below their standards. My next choice was communications. So, I went through basic training about 5 months after I signed my papers, and came out 2 months later, damn near a stick figure at a massive 140 lbs soaking wet. 140 lbs at 5' 7" is far smaller and weaker than I ever wanted to be, especially since I'd been a martial artist of nearly 10 years.

During tech school, I found a CrossFit gym right off base. I had heard good things about the program, so I started heading there daily after I was out of class. After 6 months of CF, I had managed to get up to nearly 165 lbs and was stronger than ever.

Once I got to Langley, I continued in CF for about another 6 months, until I found myself with a group of people who wanted to start training MMA. I ended up doing that for about 3 months, until a shoulder injury and a change in my work schedule conspired to take me out of training.

So, here I am, a martial artist of 10 years and damn near a fitness freak, sitting behind a desk in a room with no windows for 8 hours a day. That doesn't sit well with me. After trying to get back into the gym to start doing CF again, I found they had closed down the only room on base that had the equipment needed for CF. I needed to do something, or else I was going to go crazy. I decided it was time to start hitting the weights again.

My goal is to mainly gain strength, although size is of course going to come as part of the package. On top of what I'm going to log in here, I also do some martial arts specific training, mainly to build my cardio and explosive power. Although I'm out of MMA, I'm still training on base with a group of people I work with. Our collective experience adds up to a couple hours 3 times a week with a mix of Hapkido, Krav Maga, Boxing, Muay Thai, Sambo, BJJ, and Wrestling.

Ok, on to the split:

5 on, 2 off. Different body part each day. Martial arts training/conditioning usually Mon/Wed/Fri.

Today was chest:

Flat Bench:

10 x 135 lbs
10 x 135 lbs
5 x 155 lbs
5 x 155 lbs
5 x 165 lbs

Incline Bench:

5 x 135 lbs
5 x 135 lbs
5 x 135 lbs
5 x 135 lbs

Cable Crossovers:

10 x 20 lbs
10 x 20 lbs
10 x 20 lbs

Dumbbell Pullovers:

10 x 55 lbs
10 x 60 lbs
10 x 65 lbs

Dips:

2 Sets of 10 (Shoulder injury makes it difficult to do weighted dips or more than a couple sets).

Any input is much appreciated.

Also, my current max lifts:

Bench: 185 lbs
Squat: 275 lbs
Deadlift: 405 lbs

I know my squat and deadlift are very much disproportionate to my bench. That's primarily the result of CF, as it frowns on the bench press, but loves squats and deads.

Sans Peur

06-22-10, 5:06 pm

Back Day:

Pullups:

2 Sets of 10 (Warmup. I usually do some intermittently throughout the workout, between sets).

Seated Row:

12 x 100 lbs
10 x 120 lbs
10 x 140 lbs
8 x 160 lbs

Barbell Row:

10 x 95 lbs
10 x 95 lbs
8 x 115 lbs

Underhand Pulldown:

12 x 50 lbs
10 x 60 lbs
10 x 70 lbs
10 x 80 lbs

Dumbbell Row:

12 x 65 lbs
10 x 70 lbs
8 x 75 lbs

Deadlift:

10 x 135 lbs
10 x 225 lbs
5 x 275 lbs
5 x 315 lbs
2 x 365 lbs

Sans Peur

06-23-10, 4:48 pm

Leg Day... My favorite (Yes, I'm a little fucked in the head).

Squats:

10 x 135 lbs
10 x 185 lbs
5 x 225 lbs
5 x 225 lbs
5 x 245 lbs

Calf Extensions:

20 x 45 lbs
20 x 45 lbs
20 x 55 lbs

Leg Extensions:

12 x 90 lbs
12 x 110 lbs
12 x 140 lbs
12 x 160 lbs

Seated Leg Curls:

12 x 90 lbs
12 x 90 lbs
12 x 90 lbs (My knee started giving me problems, so I didn't trust myself to go up in weight on my last set).

Leg Press:

12 x 200 lbs
10 x 400 lbs
5 x 490 lbs
5 x 510 lbs

Sans Peur

06-24-10, 5:43 pm

Delts today... I need a new workout partner (2nd time he's ditched this week).

Seated Military Press:

10 x 95 lbs
10 x 95 lbs
5 x 105 lbs
5 x 105 lbs
5 x 105 lbs

Dumbbell Shrugs:

12 x 75 lbs
12 x 75 lbs
12 x 75 lbs

Seated Arnold Press:

12 x 35 lbs
12 x 40 lbs
9 x 45 lbs
8 x 45 lbs

Front Dumbbell Raises:

10 x 25 lbs
10 x 25 lbs
10 x 25 lbs

Behind-the-Back Barbell Shrugs:

12 x 45 lbs
12 x 65 lbs
12 x 75 lbs
10 x 95 lbs

Power Cleans:

5 x 95 lbs
5 x 135 lbs
2 x 155 lbs
2 x 175 lbs
1 x 185 lbs

Felt really good today. Had good focus, and my shoulder injury is finally starting to heal up.

Sans Peur

06-25-10, 4:45 pm

Last workout for the week - Arms:

Warmup:

4 sets of 10 pullups/dips.

Alternating Dumbbell Curls (Reps per arm):

12 x 30 lbs
10 x 35 lbs
8 x 35 lbs
8 x 40 lbs

Seated Dumbbell Curls:

10 x 25 lbs
10 x 25 lbs
10 x 25 lbs

Barbell Curls:

10 x 65 lbs
10 x 65 lbs
10 x 65 lbs

Pushdowns:

20 x 50 lbs
10 x 65 lbs
10 x 65 lbs
10 x 65 lbs

Skullcrusher / Close Grip Bench SS:

10 / 20 x 55 lbs
10 / 20 x 65 lbs
5 / 10 x 75 lbs

Not bad for today. Intensity felt great, but the volume seems like it was lacking, even though the pump was great...

Sans Peur

06-29-10, 10:08 am

Did chest yesterday, but didn't get a chance to update. Workout felt better than last week.

Flat Bench:

10 x 135 lbs
5 x 155 lbs
5 x 165 lbs
5 x 175 lbs
5 x 185 lbs

Cable Crossovers:

15 x 20 lbs
15 x 25 lbs
10 x 30 lbs

Weighted Pushups:

10 x 25 lbs
10 x 25 lbs
5 x 45 lbs
5 x 45 lbs

Dumbbell Pullovers / Incline Pushup SS

15 x 60 lbs / 15
10 x 65 lbs / 10
10 x 70 lbs / 10

Sans Peur

06-30-10, 3:05 pm

Back yesterday:

Pullups:

5 Sets of 10

Barbell Rows:

10 x 95 lbs
5 x 135 lbs
5 x 145 lbs
5 x 155 lbs
5 x 155 lbs
10 x 135 lbs

Dumbbell Rows:

10 x 70 lbs
10 x 75 lbs
10 x 80 lbs
5 x 85 lbs

Seated Cable Rows:

10 x 120 lbs
10 x 140 lbs
10 x 160 lbs
5 x 180 lbs

T-Bar Rows:

10 x 70 lbs
10 x 80 lbs
10 x 90 lbs

Deadlifts:

10 x 185 lbs
10 x 225 lbs
5 x 275 lbs
5 x 315 lbs
1 x 365 lbs
1 x 385 lbs

Off to hit legs today, update when I'm rubber legging it back to my room.

Sans Peur

06-30-10, 4:40 pm

Short workout on legs today, but it was fucking brutal. Climbing the stairs to my room took more effort than I wanted...

Warmup:

Leg Press: 20 x 270 lbs

Workout:

Squats:

10 x 185 lbs
5 x 225 lbs
5 x 225 lbs
5 x 225 lbs
5 x 245 lbs
2 x 265 lbs

Seated Calf Extensions:

12 x 90 lbs
12 x 90 lbs
12 x 90 lbs
12 x 90 lbs

Hammer Strength Leg Extensions:

12 x 90 lbs
12 x 110 lbs
10 x 120 lbs

Lunge / Front Squat SS

10 / 5 x 135 lbs
10 / 5 x 155 lbs
10 / 5 x 155 lbs

Sans Peur

07-01-10, 8:58 pm

Delts/Calves/Abs today. Worked out later than usual, since I'm starting mids tonight. I'll be getting plenty of sleep while working this shift, and it'll be easier to keep my diet in check. Hoping for some good gains before I deploy.

Seated Military Press:

10 x 95 lbs
5 x 105 lbs
5 x 115 lbs
5 x 115 lbs
5 x 125 lbs

Barbell Shrugs:

15 x 135 lbs
10 x 185 lbs
10 x 205 lbs
10 x 225 lbs

Barbell Upright Rows:

10 x 95 lbs (Close Grip)
5 x 95 lbs (Wide Grip)
5 x 95 lbs (Close Grip)
5 x 95 lbs (Wide Grip)
5 x 95 lbs (Close Grip)

Dumbbell Front Raises:

10 x 25 lbs
10 x 25 lbs
10 x 30 lbs

Arnold Press:

15 x 30 lbs
12 x 35 lbs
9 x 40 lbs
6 x 45 lbs
3 x 50 lbs

Calf Extensions:

12 x 90 lbs
12 x 110 lbs
12 x 130 lbs
12 x 130 lbs

Hanging Knee Raise / Standing Side Crunch / Hanging Leg Raise SS

3 Rounds: 20 / 15 @ 45 lbs / 10

Decided to throw in an extra Pak about 45 min prior to my workout, on top of the Shock Therapy pre-workout. Definitely felt a difference in my workout. Didn't get gassed nearly as quickly.

Sans Peur

07-02-10, 6:42 pm

Arms today. Kinda rough considering I'm running on too little sleep for my own good. First mid shift killed me.

Alternating Dumbbell Curls:

10 x 30 lbs
10 x 35 lbs
5 x 40 lbs
5 x 40 lbs
5 x 45 lbs

Seated Incline Dumbbell Curls:

10 x 25 lbs
10 x 25 lbs
10 x 30 lbs

Barbell Curls:

10 x 65 lbs
10 x 65 lbs
10 x 75 lbs
10 x 75 lbs

Cable Pushdown:

20 x 80 lbs
10 x 100 lbs
10 x 100 lbs
10 x 110 lbs

Dips:

3 Sets of 15

Skullcrusher / Close Grip Bench SS

10 / 20 x 55 lbs
10 / 20 x 55 lbs
10 / 20 x 65 lbs

mcbeast

07-02-10, 8:20 pm

Good stuff brotha. What are you weighin now?

Sans Peur

07-03-10, 12:19 am

Weighed in at 169 lbs today.

Sans Peur

07-05-10, 3:04 pm

Chest today:

Flat Bench:

5 x 155 lbs
5 x 165 lbs
5 x 175 lbs
5 x 185 lbs
5 x 185 lbs

Incline Dumbbell Flyes:

10 x 25 lbs
10 x 25 lbs
10 x 30 lbs
10 x 35 lbs

Incline Bench:

5 x 135 lbs
5 x 135 lbs
5 x 145 lbs
5 x 145 lbs
5 x 155 lbs

Dumbbell Pullovers:

10 x 70 lbs
10 x 70 lbs
10 x 75 lbs

Weighted Dips:

10 x 25 lbs
10 x 25 lbs
10 x 25 lbs

mcbeast

07-05-10, 10:35 pm

Nice. Mids suck man. I hate them, haha. We rotate back and forth, its pretty miserable. When are you deploying?

Sans Peur

07-06-10, 12:46 am

Yea, we rotate through 6 months on days, 3 on swings, 3 on mids. I'm deploying at the end of October from what I know. Haven't gotten a lot of details as of yet. I wasn't supposed to have even gotten tasked yet due to training requirements, but I'm excited that I did.

mcbeast

07-06-10, 3:02 pm

Sans Peur

07-06-10, 3:54 pm

I'm a cyber transport operator. I pretty much work on network infrastructure and long haul communications. Cuba is a sweet place to go from what I've heard. One of my supervisors was just there.

Back today:

Deadlift:

10 x 185 lbs
5 x 225 lbs
5 x 275 lbs
5 x 315 lbs
5 x 325 lbs

Barbell Row:

5 x 135 lbs
5 x 155 lbs
5 x 165 lbs
5 x 175 lbs
5 x 185 lbs

Low Cable Row:

15 x 150 lbs
10 x 190 lbs
10 x 200 lbs
10 x 205 lbs

Weighted Pullups (Varying Grips):

5 x 25 lbs (Wide)
5 x 25 lbs (Wide Neutral)
5 x 25 lbs (Narrow Neutral)
5 x 25 lbs (Narrow)

Pulldowns:

10 x 115 lbs
10 x 115 lbs
10 x 135 lbs

Running on mostly a 5x5 program for right now, trying to get my strength up to where I want it. I'll probably try to go for an actual bulk while I'm on my deployment, especially since I just found out my best friend/workout partner is deploying with me.

Sans Peur

07-08-10, 8:58 pm

Missed Leg day due to getting called into work, so I rolled it into my shoulder workout today. The workout ended up being simple, heavy, fucking brutal by the time I crawled out of the gym.

Warmup:

Squat Clean + Split Jerk

5 x 135 lbs
5 x 155 lbs

Workout:

Standing Military Press:

5 x 95 lbs
5 x 105 lbs
5 x 115 lbs
5 x 115 lbs
5 x 135 lbs (Push Press)

Squats:

5 x 225 lbs
5 x 225 lbs
5 x 225 lbs
5 x 245 lbs
5 x 255 lbs

Barbell Shrugs:

10 x 185 lbs
10 x 225 lbs
10 x 225 lbs (Would've gone heavier, but my grip was giving and my straps were in my locker.)

Arnold Press:

12 x 40 lbs
9 x 45 lbs
6 x 50 lbs
6 x 50 lbs
9 x 45 lbs
12 x 40 lbs

Leg Press:

10 x 200 lbs
10 x 290 lbs
10 x 380 lbs
5 x 470 lbs
5 x 520 lbs

Seated Calf Extensions:

20 x 90 lbs
20 x 90 lbs
20 x 90 lbs

Sans Peur

07-09-10, 8:47 pm

Obliterated my arms today. Felt amazing.

Barbell Curl:

15 x 45 lbs (Warmup)
10 x 65 lbs
10 x 75 lbs
5 x 85 lbs
5 x 95 lbs

Hammer Curl:

10 x 30 lbs
10 x 35 lbs
10 x 35 lbs

Preacher Curl:

10 x 35 lbs
10 x 45 lbs
10 x 45 lbs

Close Grip Bench:

10 x 95 lbs
10 x 115 lbs
10 x 135 lbs
5 x 155 lbs

Cable Pushdowns:

10 x 80 lbs
10 x 90 lbs
10 x 100 lbs

Kickbacks:

10 x 20 lbs
10 x 25 lbs
10 x 30 lbs

Plate Circuit x 3 @ 45 lbs (10 x Curl / Overhead Extension / Press)

Fairly short workout, but I set PRs on both barbell curls and close grip bench.

Sans Peur

08-24-10, 12:41 am

Well, I'm finally getting back in after being down for 2 months thanks to a back injury and all kinds of fun shit going on in life and at work. I've been keeping active, but no real heavy lifting. I was extremely surprised to get back into the gym today, and not only did I maintain my gains, but I broke a couple PRs as well. Only thing I lost was about 4 lbs, but that'll be easy to get back.

Decided to kick it off with some serious back volume. Also hit calves and abs. Loved it.

Deadlift:

12 x 135 lbs
12 x 225 lbs
8 x 315 lbs
1 x 365 lbs
1 x 365 lbs
1 x 405 lbs

Barbell Rows:

12 x 95 lbs
12 x 135 lbs
12 x 145 lbs
5 x 165 lbs, 5 x 145 lbs, 10 x 95 lbs (Drop Set)

Pullups:

4 Sets to failure.

Dumbbell Rows:

12 x 75 lbs
12 x 85 lbs
8 x 85 lbs

Chest-Supported T-Bar Rows:

12 x 45 lbs
12 x 70 lbs
10 x 90 lbs

Weighted Hypers:

12 x 45 lbs
12 x 45 lbs
10 x 45 lbs

Machine Pullovers:

12 x 150 lbs
12 x 150 lbs
10 x 160 lbs

Standing Calf Extension:

12 x 145 lbs
12 x 145 lbs
12 x 145 lbs

Seated Calf Extension:

12 x 90 lbs
12 x 90 lbs

Hanging Knee Raises:

2 Sets of 20.

Hanging Leg Raises:

2 Sets of 15.
1 Set of 10 + 5 L-Pullups.

Sans Peur

08-24-10, 10:56 pm

Chest today. Felt pretty good.

Pec Deck:

15 x 150 lbs
15 x 150 lbs

Incline Bench:

12 x 95 lbs
12 x 115 lbs
12 x 135 lbs
7 x 145 lbs

Dips:

3 Sets to failure.

Incline Flyes:

12 x 25 lbs
12 x 30 lbs
12 x 30 lbs
8 x 35 lbs

Flat Bench

12 x 135 lbs
10 x 145 lbs
6 x 145 lbs
6 x 155 lbs

Firedrake

08-25-10, 12:22 am

Nice work!

Subbed!

Sans Peur

08-25-10, 11:20 pm

Hit legs today. Sets were good, weights were good, but overall I felt like shit. Could be the fact that I woke up, choked down some shitty food from the dining facility, then rushed over to the gym. Had no time for the food, Pak, or ST to hit my system. Puked after SLDLs.

Lesson learned: Need to me more careful about my pre-workout meal and time it better along with my supplementation.

Also, need to work on better squat form. Currently using a low bar/wide stance form, which is good for weight, but my muscle development is stagnant. Need to switch back to high bar/narrow stance now that my lower back is longer a mess.

Anyways, here's how tonight went down:

Leg Press (Warmup):

20 x 200 lbs

Squats:

12 x 135 lbs
12 x 185 lbs
8 x 225 lbs
8 x 225 lbs
20 x 135 lbs

SLDL:

12 x 135 lbs
12 x 185 lbs
10 x 205 lbs

Leg Extensions:

12 x 70 lbs
12 x 90 lbs
12 x 110 lbs
10 x 130 lbs

Seated Leg Curls:

12 x 90 lbs
12 x 110 lbs
8 x 130 lbs

Dumbbell Lunges:

12 x 50 lbs
10 x 50 lbs
10 x 50 lbs (I could barely function at this point. Had 0 energy left.)

Sans Peur

08-26-10, 11:07 pm

Hit shoulders, calves, and abs today. Pre-workout meal was better (Veal + baked potato), and energy was much higher.

Seated Military Press:

12 x 85 lbs
12 x 95 lbs
10 x 105 lbs
8 x 115 lbs

Barbell High Pulls:

12 x 45 lbs
10 x 65 lbs
8 x 85 lbs

Barbell Shrugs:

12 x 135 lbs
12 x 185 lbs
10 x 185 lbs
6 x 225 lbs

Dumbbell Side Raises / Rear Delt Raises SS:

12 x 15 lbs / 12 x 15 lbs
12 x 20 lbs / 12 x 20 lbs
12 x 25 lbs / 12 x 25 lbs

HS Press:

12 x 45 lbs
12 x 55 lbs
7 x 65 lbs

Sans Peur

08-27-10, 9:49 pm

Arms today. Got my new stack in, so gave it a go. Felt amazing: ST + Intra-Aid + Torrent.

EX Bar Curls:

12 x 45 lbs
12 x 65 lbs
10 x 75 lbs
8 x 80 lbs

Incline Dumbbell Curls:

12 x 25 lbs
12 x 25 lbs
10 x 30 lbs
10 x 30 lbs

Hammer Curls:

12 x 25 lbs
10 x 30 lbs
8 x 30 lbs
5 x 30 lbs / 5 x 25 lbs / 5 x 20 lbs / 5 x 15 lbs

Single Arm Reverse Pushdowns:

12 x 40 lbs
12 x 50 lbs
10 x 60 lbs
8 x 70 lbs

Skullcrushers:

12 x 45 lbs
12 x 55 lbs
10 x 65 lbs
8 x 65 lbs

Standing Extensions:

12 x 55 lbs
12 x 60 lbs
12 x 65 lbs
10 x 65 lbs

Sans Peur

08-30-10, 9:38 pm

Good back workout today. Felt a little sick to my stomach, but that was because I once again was pressed for time and ate my meal too close to my workout.

Wide Grip Pulldown:

12 x 100 lbs
12 x 120 lbs
10 x 140 lbs
5 x 140 lbs / 5 x 120 lbs / 5 x 100 lbs

Yates Row (Used an EZ bar for this due to some serious wrist pain when using a straight bar):

12 x 115 lbs
12 x 135 lbs
10 x 165 lbs
10 x 165 lbs / 10 x 115 lbs

Dumbbell Row:

12 x 70 lbs
12 x 75 lbs
12 x 85 lbs
8 x 95 lbs

Deadlift (Went light this week. Trying to deload from the heavy sets over the past couple weeks):

12 x 135 lbs
12 x 185 lbs
12 x 225 lbs

Hammer Strength Pulldowns (Underhand grip):

12 x 90 lbs
10 x 110 lbs
8 x 140 lbs
6 x 180 lbs

Neutral Grip Pullup / Hanging Leg Raise SS:

4 Sets of 5 / 10

Seated Calf Raise:

12 x 90 lbs
12 x 110 lbs

Standing Calf Raise:

12 x 145 lbs
12 x 160 lbs

GHD Situps:

3 Sets of 15

Sans Peur

08-31-10, 11:52 pm

Chest today. Still my weakest point...

Pec Deck Warmup:

15 x 90 lbs
15 x 110 lbs

Bench:

12 x 135 lbs
10 x 145 lbs
8 x 155 lbs / 8 x 135 lbs

Incline Dumbbell Press:

12 x 40 lbs
12 x 45 lbs
10 x 50 lbs

Cable Crossovers:

12 x 20 lbs
10 x 25 lbs
8 x 30 lbs

Dumbbell Pullovers:

12 x 50 lbs
12 x 55 lbs
10 x 60 lbs

Dips:

3 Sets to failure.

Sans Peur

09-01-10, 6:09 pm

So, hit legs today. Definitely one of my better leg workouts, especially since my day started like total shit (Woke up and had to spend the first 2 hours of my morning in chemical warfare gear for training when it was easily breaking 90 outside. For those unfamiliar, chem gear makes 90 turn into about 120 inside the suit).

Anyways, here's how it went down:

Squats:

12 x 135 lbs
12 x 185 lbs
12 x 225 lbs
6 x 245 lbs

HS Leg Extensions:

12 x 50 lbs
10 x 70 lbs
8 x 90 lbs / 8 x 70 lbs / 8 x 50 lbs

SLDL:

12 x 135 lbs
12 x 185 lbs
10 x 225 lbs

HS Lying Leg Curl:

12 x 70 lbs
10 x 70 lbs
8 x 70 lbs

Leg Press / Calf Extension SS:

12 / 12 x 200 lbs
12 / 12 x 290 lbs
10 / 10 x 380 lbs
8 / 8 x 470 lbs

Firedrake

09-01-10, 10:35 pm

Think of it as having your own portable sauna -- God, I remember chem gear!

Nice work!

Sans Peur

09-02-10, 9:31 am

Think of it as having your own portable sauna -- God, I remember chem gear!

Nice work!

Thanks.

And that's exactly what it was. The new masks they're issuing are great, because you can actually get the sweat out while still wearing it.

Sans Peur

09-02-10, 5:30 pm

Had to put together delts and arms into one day today. The hurricane that's heading our way but is going to completely miss us has the entire base acting like pussies and shutting down for tomorrow, including the gym. Good news is that I'm getting very comfortable with my lifts and know how far I can push myself to hit certain rep ranges. It shows today, seeing as how nearly every lift ends with a heavy set of 6-8.

Military Press:

12 x 95 lbs
12 x 105 lbs
8 x 115 lbs
6 x 125 lbs

EZ Bar Curls:

12 x 55 lbs
12 x 65 lbs
10 x 75 lbs
6 x 85 lbs

Close Grip Bench:

12 x 115 lbs
12 x 135 lbs
8 x 145 lbs
6 x 155 lbs

Barbell High Pulls:

12 x 75 lbs
10 x 85 lbs
8 x 95 lbs
6 x 105 lbs

Incline Dumbbell Curls:

12 x 25 lbs
10 x 25 lbs
8 x 30 lbs
6 x 35 lbs

Cable Kickbacks:

12 x 15 lbs
10 x 20 lbs
8 x 20 lbs
6 x 25 lbs

Dumbbell Shrugs:

12 x 65 lbs
12 x 70 lbs
10 x 75 lbs
8 x 80 lbs

EZ Bar Reverse Curls:

12 x 45 lbs
12 x 55 lbs
10 x 55 lbs
8 x 65 lbs

Cable Pushdowns:

12 x 100 lbs
12 x 130 lbs
10 x 145 lbs
6 x 160 lbs

Sans Peur

09-06-10, 1:23 pm

Hit back today. Solid day IMO, definitely pushed myself and hit a couple PRs.

Deadlift:

12 x 135 lbs
10 x 225 lbs
8 x 315 lbs
6 x 365 lbs

Barbell Row:

12 x 135 lbs
10 x 155 lbs
8 x 175 lbs
6 x 195 lbs

Low Cable Row:

12 x 120 lbs
10 x 140 lbs
8 x 160 lbs
6 x 200 lbs

Pullups:

4 Sets to failure.

Lat Pulldowns:

12 x 85 lbs
10 x 100 lbs
8 x 115 lbs
6 x 130 lbs

Leg Press Calf Extensions:

12 x 380 lbs
12 x 470 lbs
12 x 560 lbs

Seated Calf Extensions:

12 x 90 lbs
12 x 90 lbs

Hanging Leg Raise / Side Crunch SS:

15 / 15 x 45 lbs
15 / 15 x 45 lbs
15 / 15 x 45 lbs

Also, weighed in @ 172 lbs today. First time in a while I've broken 170 lbs.

Sans Peur

09-07-10, 12:44 pm

Chest day.

Flat Bench:

12 x 135 lbs
10 x 155 lbs
8 x 165 lbs
6 x 175 lbs

Cable Crossovers:

12 x 20 lbs
10 x 25 lbs
8 x 30 lbs
6 x 35 lbs

Incline Bench:

12 x 95 lbs
10 x 115 lbs
8 x 135 lbs
6 x 155 lbs

Incline Dumbbell Flyes:

12 x 20 lbs
10 x 25 lbs
8 x 30 lbs
6 x 35 lbs

Sans Peur

09-08-10, 5:08 pm

Hit legs today. Threw in some things that my body definitely isn't used to. Nice to mix it up from time to time.

Front Squats:

12 x 135 lbs
10 x 185 lbs
5 x 205 lbs
5 x 195 lbs / 5 x 175 lbs / 5 x 155 lbs / 5 x 135 lbs

Leg Extensions:

12 x 70 lbs
10 x 90 lbs
8 x 110 lbs
6 x 130 lbs

Lying Leg Curls:

12 x 50 lbs
10 x 60 lbs
8 x 70 lbs
6 x 80 lbs

Dumbbell Lunges:

12 x 40 lbs
10 x 45 lbs
8 x 50 lbs
6 x 55 lbs

Seated Leg Curls:

12 x 70 lbs
10 x 90 lbs
8 x 110 lbs
6 x 130 lbs

Depth Jumps:

3 Sets of 10.

Leg Press Calf Extensions:

12 x 490 lbs
10 x 580 lbs
8 x 670 lbs

Seated Calf Extensions:

12 x 110 lbs
12 x 110 lbs

GHD Situps:

3 Sets of 15.

Sans Peur

09-09-10, 3:11 pm

Delts today. Getting sick of my training partner staying up until 6 am playing video games then sleeping in and missing the workout...

Seated Military Press:

12 x 95 lbs
10 x 105 lbs
8 x 115 lbs
6 x 135 lbs

Barbell Shrugs:

12 x 135 lbs
10 x 185 lbs
8 x 205 lbs
6 x 225 lbs

Barbell High Pull:

12 x 75 lbs
10 x 85 lbs
8 x 95 lbs
6 x 105 lbs

Side Laterals:

12 x 25 lbs
10 x 30 lbs
8 x 30 lbs

Rear Laterals:

12 x 25 lbs
10 x 30 lbs
8 x 30 lbs

HS Shoulder Press:

12 x 90 lbs
10 x 110 lbs
8 x 140 lbs

Sans Peur

09-10-10, 11:09 am

Finished out the week with arms. Now I'm off to get my smallpox vaccine. =(

EZ Bar Curls:

12 x 55 lbs
10 x 65 lbs
8 x 75 lbs
6 x 85 lbs

Incline Dumbbell Curls:

12 x 25 lbs
10 x 30 lbs
8 x 35 lbs
6 x 40 lbs

Dumbbell Spider Curls:

12 x 15 lbs
10 x 20 lbs
8 x 25 lbs
6 x 30 lbs

Close Grip Bench:

12 x 95 lbs
10 x 115 lbs
10 x 135 lbs
6 x 155 lbs

Skullcrushers:

12 x 55 lbs
10 x 65 lbs
8 x 75 lbs
6 x 75 lbs

HS Pushdown:

12 x 90 lbs
10 x 180 lbs
8 x 180 lbs
8 x 180 lbs

Leg Press Calf Extension:

12 x 290 lbs
12 x 380 lbs
12 x 470 lbs
12 x 560 lbs
8 x 560 lbs / 8 x 470 lbs / 8 x 380 lbs / 8 x 290 lbs

Sans Peur

09-13-10, 12:35 pm

Kicked off the week with a heavy back workout. Need to take a week off doing deads, since my back is not feeling 100% lately. I think last week's 365 x 6 stunt is making it harder to recover than usual.

Deadlifts:

5 x 135 lbs
5 x 135 lbs
2 x 225 lbs
2 x 225 lbs
1 x 315 lbs
1 x 365 lbs
1 x 365 lbs

Wanted to attempt 425 today, but the damn bar was glued down. Form broke almost instantly. Gonna take a week or two off deads, switch it up with some good mornings/hypers, and get back to it.

Barbell Row:

12 x 135 lbs
12 x 155 lbs
10 x 185 lbs
8 x 205 lbs

T Bar Row:

12 x 90 lbs
10 x 135 lbs
8 x 135 lbs
6 x 160 lbs

Dumbbell Row:

12 x 85 lbs
10 x 95 lbs
8 x 100 lbs
6 x 100 lbs

L-Sit Pullups:

4 Sets to failure (10, 8, 8, 8).

Firedrake

09-13-10, 9:02 pm

Very nice work, and a wise move on the deads -- you've got to take care of the low back -- trust me on this one. <grin>

Sans Peur

09-14-10, 4:00 pm

Very nice work, and a wise move on the deads -- you've got to take care of the low back -- trust me on this one. <grin>

Thanks. And yea, I've already done some damage to my back that I've been going to a chiropractor for, although the cause was MMA, not the iron.

Chest today. For the first time in a while, it actually felt good.

Flat Dumbbell Press:

12 x 60 lbs
12 x 65 lbs
10 x 70 lbs
8 x 80 lbs

Incline Barbell Press:

8 x 135 lbs
10 x 115 lbs
12 x 95 lbs

Dips:

4 Sets of 10.

Incline Flyes:

12 x 30 lbs
10 x 35 lbs
8 x 40 lbs

Cable Crossovers:

12 x 20 lbs
10 x 20 lbs
8 x 25 lbs

Firedrake

09-14-10, 4:08 pm

Solid chest day!

Chiropractors kept me going for years after my initial injury in the Army. It wasn't till nerve impingement got so bad in 2007 that I could barely walk that I finally got the back surgery I needed, and now have a foot-long titanium cage, three artificial discs, and two nerve transplants back there.

I try to keep anyone else from the same fate.

Sans Peur

09-14-10, 6:20 pm

Firedrake

09-14-10, 6:27 pm

Wow, that's crazy. I don't blame you for wanting to keep people away from a similar fate. What was the injury that led to all that?

First, we were doing what were essentially prone "windmills" -- doing leg raises, then lowering them to the left and then right, without touching the ground. My back slipped out of alignment, and I couldn't move. It took intramuscular injections of valium and ice massage to get things to slide toward normal, but I was left with a slight case of rotatory scoliosis between L2-L4.

Then I was in a situation where I rolled downhill -sideways- in a jeep -- that compressed the lower spine further.

Then I was in a car accident in Italy, in which we rear ended a truck, and I wound up with the engine block to an Opel Kadett station wagon in my lap.

Results: a slowly-deteriorating spine that had me in pain for years, till the technology was developed AND I found a neurosurgeon familiar with it, to fix it. That doctor gave me my life back -- before I found him, three other doctors were telling me that there was nothing which could be done. He looked at the tests and said "Yeah, we can fix this. When do you want to do it?"

Before the surgery, I couldn't kneel down and get back up without support.

Yesterday, I squatted 335 for four reps.

Can we say "miracle" boys and girls? <grin>

Knew ya could.

Sans Peur

09-14-10, 7:31 pm

First, we were doing what were essentially prone "windmills" -- doing leg raises, then lowering them to the left and then right, without touching the ground. My back slipped out of alignment, and I couldn't move. It took intramuscular injections of valium and ice massage to get things to slide toward normal, but I was left with a slight case of rotatory scoliosis between L2-L4.

Then I was in a situation where I rolled downhill -sideways- in a jeep -- that compressed the lower spine further.

Then I was in a car accident in Italy, in which we rear ended a truck, and I wound up with the engine block to an Opel Kadett station wagon in my lap.

Results: a slowly-deteriorating spine that had me in pain for years, till the technology was developed AND I found a neurosurgeon familiar with it, to fix it. That doctor gave me my life back -- before I found him, three other doctors were telling me that there was nothing which could be done. He looked at the tests and said "Yeah, we can fix this. When do you want to do it?"

Before the surgery, I couldn't kneel down and get back up without support.

Yesterday, I squatted 335 for four reps.

Can we say "miracle" boys and girls? <grin>

Knew ya could.

That's a lot of rough action for your back. But, I have to say the overall outcome is impressive, especially considering the impressive squat and overall physique you have at this point. Gotta love modern medicine when it's put to good use.

I do have one question though: During that Jeep rollover, did there happen to be a guy in the back seat by the name of Wayne? I ask because I work with a contractor by that name, around the same age as yourself, and was in an Army Jeep when it rolled downhill sideways while he was in the military years ago.

Firedrake

09-14-10, 7:43 pm

Not in this one -- there wasn't anyone in back -- just my duty driver and I in front. I was SDO (Staff Duty Officer) for an Army equipment depot.

Sans Peur

09-14-10, 8:18 pm

Not in this one -- there wasn't anyone in back -- just my duty driver and I in front. I was SDO (Staff Duty Officer) for an Army equipment depot.

Ok, just figured I'd ask. Would be a crazy small world if that was the case.

Sans Peur

09-15-10, 9:27 pm

Legs today. Next couple days are gonna be painful after this...

Squats:

12 x 135 lbs
10 x 185 lbs
8 x 225 lbs
6 x 275 lbs

Barbell Hack Squats:

12 x 135 lbs
10 x 155 lbs
8 x 185 lbs
6 x 225 lbs

RDL:

12 x 135 lbs
10 x 155 lbs
8 x 185 lbs
6 x 225 lbs

Leg Extensions:

12 x 90 lbs
12 x 115 lbs
12 x 135 lbs
12 x 180 lbs

Seated Leg Curls:

12 x 90 lbs
12 x 70 lbs
12 x 70 lbs
20 x 45 lbs

Cable Crunches:

15 x 60 lbs
15 x 65 lbs
15 x 70 lbs
10 x 75 lbs

Sans Peur

09-16-10, 11:16 am

Delts today.

Seated Military Press:

12 x 95 lbs
10 x 105 lbs
8 x 115 lbs
6 x 135 lbs

Barbell Shrugs:

12 x 155 lbs
10 x 185 lbs
8 x 205 lbs
6 x 225 lbs

Barbell Front Raises:

12 x 45 lbs
10 x 55 lbs
8 x 65 lbs
6 x 75 lbs

Lateral Raise / Rear Lateral Raise SS:

12 / 12 x 20 lbs
10 / 10 x 25 lbs
8 / 8 x 30 lbs
6 / 6 x 35 lbs

Standing Calf Extenions:

12 x 160 lbs
12 x 160 lbs

Sans Peur

09-19-10, 3:26 pm

Trained arms on Friday.

EZ Bar Curls:

12 x 55 lbs
10 x 65 lbs
8 x 75 lbs
6 x 95 lbs

Hammer Curls:

12 x 25 lbs
10 x 30 lbs
8 x 35 lbs
6 x 40 lbs

Cable Concentration Curls:

10 x 15 lbs
10 x 15 lbs
8 x 20 lbs
8 x 20 lbs

Close Grip Bench:

12 x 135 lbs
10 x 145 lbs
8 x 155 lbs
6 x 165 lbs

Single Arm Rope Pushdowns:

10 x 50 lbs
10 x 50 lbs
8 x 60 lbs
8 x 60 lbs

Machine Pushdowns:

6 x 180 lbs
8 x 160 lbs
10 x 140 lbs
12 x 90 lbs

GHD Situps:

3 Sets pf 15.

Sans Peur

09-20-10, 3:09 pm

Kicking off the week with a great back workout. Loving the fact that my body is still in newbie status, so nearly every week is week that I move up in weight, hit more reps, and hit a new PR.

Pre: Stak / Shock Therapy / Nitro
During: Intra-Aid
Post: Torrent

Pullups:

3 Sets of 10.

Barbell Rows:

12 x 135 lbs
10 x 155 lbs
8 x 185 lbs
8 x 205 lbs

Dumbbell Rows:

12 x 85 lbs
10 x 95 lbs
8 x 100 lbs
8 x 105 lbs

Lat Pulldowns:

12 x 100 lbs
10 x 130 lbs
8 x 145 lbs
6 x 160 lbs

Seated Cable Rows:

12 x 140 lbs
10 x 160 lbs
8 x 180 lbs
6 x 200 lbs

Farmer Walk:

200m w/ 45 lb plates.

Weighted Hypers:

3 Sets of 10 @ 45 lbs.

Standing Calf Extensions:

3 Sets of 15 @ 145 lbs.

Sans Peur

09-21-10, 3:01 pm

Chest today. Finally fixed my form on bench. Didn't go up in weight, but pressing through my normal sticking point was much easier.

Pre: Stak / Shock Therapy / Nitro
During: Intra-Aid
Post: Torrent

Flat Bench:

12 x 135 lbs
10 x 155 lbs
6 x 165 lbs
6 x 165 lbs

Incline Bench:

12 x 95 lbs
10 x 115 lbs
6 x 135 lbs
6 x 135 lbs

Dips:

3 Sets of 15.

Incline Flyes:

12 x 25 lbs
10 x 30 lbs
8 x 35 lbs
8 x 40 lbs

HS Decline Press:

3 Sets of 15 @ 90 lbs.

GHD Situps:

3 Sets of 15.

Sans Peur

09-22-10, 10:38 am

Trained wheels today. Started off rough, since I'm running on 3, maybe 4 hours of sleep. Couldn't sleep last night since this morning was my big end of course exam that pretty much determined whether or not I get to stay in the Air Force. Luckily I got there, killed the 122 question test in 10 min and passed with an 85%.

Squats:

10 x 45 lbs
5 x 135 lbs
5 x 155 lbs
2 x 185 lbs
2 x 225 lbs
1 x 275 lbs
1 x 315 lbs

Seated Leg Curls:

12 x 90 lbs
10 x 110 lbs
8 x 130 lbs
8 x 150 lbs

Lying Leg Curls:

12 x 50 lbs
10 x 60 lbs
8 x 70 lbs
8 x 80 lbs

HS Iso Leg Extensions:

12 x 70 lbs
10 x 90 lbs
8 x 100 lbs
8 x 110 lbs

SLDL:

12 x 135 lbs
10 x 185 lbs
8 x 225 lbs
8 x 245 lbs

Leg Press / Calf Extension SS:

20 / 20 x 200 lbs
15 / 15 x 290 lbs
12 / 12 x 380 lbs
12 / 12 x 470 lbs

Sans Peur

09-23-10, 4:07 pm

Delts today. Really switched things up this week in terms of reps and some of the lifts. Felt different but really good. Traps were fried at the end.

DB Shoulder Press:

12 x 45 lbs
12 x 45 lbs
10 x 50 lbs
8 x 55 lbs
8 x 60 lbs

Side Laterals:

15 x 15 lbs
12 x 20 lbs
12 x 25 lbs

Rear Laterals:

15 x 15 lbs
12 x 20 lbs
12 x 25 lbs

BB High Pulls:

12 x 75 lbs
10 x 85 lbs
8 x 95 lbs

HS Ground Base Shrug:

15 x 90 lbs
12 x 110 lbs
8 x 140 lbs
8 x 180 lbs

HS Iso Shoulder Press:

15 x 90 lbs
12 x 110 lbs
8 x 130 lbs
8 x 140 lbs

Hanging Leg Raise / Standing Side Crunch SS:

4 Sets - 15 / 15 w/ 45 lbs plate.

Sans Peur

09-24-10, 2:14 pm

Guns today. Using a few rest-pause sets here and there on the bigger lifts to try and overload the muscle. Guns seem to be my most stubborn body part, especially my biceps.

EZ Bar Curls:

12 x 55 lbs
12 x 55 lbs
10 x 65 lbs
8 x 75 lbs
8 x 85 lbs

Incline DB Curls:

12 x 25 lbs
10 x 30 lbs
8 x 35 lbs

EZ Bar Reverse Curls:

12 x 45 lbs
10 x 55 lbs
8 x 65 lbs

Close Grip Bench:

12 x 95 lbs
12 x 95 lbs
10 x 135 lbs
8 x 145 lbs
8 x 155 lbs

Lying Floor Extensions:

12 x 55 lbs
10 x 65 lbs
8 x 75 lbs

Single Arm Rope Pushdowns:

12 x 50 lbs
8 x 60 lbs
4 x 60 lbs / 6 x 50 lbs / 8 x 40 lbs

Sans Peur

09-27-10, 12:49 pm

Back today. Heading home for a couple weeks, but will still be hitting the workouts at a gym by my house. Also tweaked my form a bit on deads and had no back pain.

Deads:

12 x 135 lbs
10 x 225 lbs
8 x 275 lbs
6 x 315 lbs

BB Rows:

12 x 135 lbs
10 x 155 lbs
8 x 185 lbs
6 x 225 lbs

DB Rows:

12 x 85 lbs
10 x 95 lbs
8 x 100 lbs
6 x 110 lbs

Pulldowns:

12 x 100 lbs
10 x 115 lbs
8 x 130 lbs

Seated Cable Rows:

12 x 120 lbs
10 x 140 lbs
8 x 160 lbs

Decline Situps:

3 Sets of 20.

Sans Peur

09-28-10, 4:59 pm

Back home finally. Going to a gym right by my house, and it turned out to be a great place. Chest today.

BB Flat Bench:

12 x 135 lbs
10 x 155 lbs
7 x 175 lbs
5 x 175 lbs / 5 x 155 lbs / 5 x 135 lbs

Dips:

3 Sets of 10.

DB Incline Bench:

12 x 45 lbs
10 x 50 lbs
8 x 55 lbs
7 x 60 lbs

Incline Flyes:

10 x 30 lbs
10 x 35 lbs
10 x 40 lbs

DB Pullovers:

10 x 60 lbs
10 x 65 lbs
10 x 70 lbs

Hanging Leg Raise / Standing Side Crunch / Cable Crunch GS:

3 Sets of 15 / 15 @ 45 lbs / 15 @ 100 lbs.

Sans Peur

09-29-10, 4:50 pm

Wheels at the gym today. Good shit.

Squats:

12 x 135 lbs
10 x 185 lbs
8 x 225 lbs
6 x 275 lbs

SLDL:

12 x 135 lbs
10 x 185 lbs
8 x 225 lbs
6 x 275 lbs

BB Hack Squats:

12 x 135 lbs
10 x 185 lbs
8 x 205 lbs
6 x 225 lbs

Leg Extensions:

12 x 100 lbs
10 x 110 lbs
8 x 120 lbs
6 x 130 lbs

Seated Leg Curls:

12 x 60 lbs
10 x 70 lbs
8 x 80 lbs
6 x 90 lbs

Lying Leg Curls:

12 x 65 lbs
10 x 75 lbs
8 x 85 lbs
6 x 95 lbs

Leg Press:

12 x 330 lbs
10 x 420 lbs
6 x 510 lbs
4 x 420 lbs / 6 x 330 lbs / 8 x 240 lbs

Seated Calf Extensions:

4 Sets of 12 @ 90 lbs.

Sans Peur

09-30-10, 4:24 pm

Delts today. Was the only one in the gym, so it was easy to bogart a couple machines for a giant set. Lifts were pretty weak today, as my shoulders were still a bit sore from benching.

Seated Military Press:

12 x 95 lbs
10 x 105 lbs
8 x 105 lbs
5 x 115 lbs / 3 x 105 lbs

BB Shrugs:

12 x 135 lbs
10 x 155 lbs
8 x 185 lbs
6 x 225 lbs

Reverse Pec Deck / Machine Press / Machine Side Lateral GS:

12 x 75 lbs / 12 x 100 lbs / 12 x 50 lbs
10 x 87.5 lbs / 10 x 112.5 lbs / 10 x 60 lbs
8 x 100 lbs / 8 x 125 lbs / 8 x 70 lbs

BB High Pull:

10 x 65 lbs
10 x 75 lbs
10 x 85 lbs

Cable Crunches:

15 x 120 lbs
15 x 130 lbs
5 x 120 lbs / 10 x 110 lbs / 15 x 100 lbs

Sans Peur

10-01-10, 6:07 pm

Arms today. Changing my split next week and possibly giving th HIT method a shot for 6 weeks. Split change is due to the volume of training finally catching up to me and the fact that my current rest days are at the very end of the week. New split is this:

Mon: Delts / Traps / Tris / Abs
Tues : Back / Rear Delts
Wed: Off
Thurs: Chest / Bis / Abs
Fri: Off
Sat: Quads / Hams / Calves
Sun: Off

Today felt kinda off, but I just rolled with it and pushed the weight as best as I could:

Seated DB Curls:

12 x 25 lbs
10 x 30 lbs
8 x 35 lbs
8 x 40 lbs

Hammer Curls:

12 x 15 lbs
10 x 20 lbs
8 x 25 lbs
12 x 30 lbs

Spider Curls:

12 x 15 lbs
10 x 20 lbs
8 x 25 lbs
6 x 30 lbs

CGBP:

12 x 135 lbs
10 x 145 lbs
8 x 145 lbs
10 x 155 lbs

Weighted Bench Dips:

15 x 45 lbs
12 x 70 lbs
10 x 90 lbs

V-Bar Pushdowns:

12 x 100 lbs
10 x 110 lbs
15 x 120 lbs