Campbell's 'WS4SB' basement training Log

A place for vegan athletes from all levels and sports to keep their training journals.

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Postby Thomas Campbell » Wed Oct 14, 2009 4:24 pm

Wednesday
3 Sets Max Reps Bench Press
Warm up set 6 x 49.5kg
set one 20x 49.5kg
set two 20x 49.5kg
set three 14x 49.5kg
I hit a fair few more reps then I did last time I tried this two weeks ago so quite happy with this

4x10x 14.2kg dumbell tricep extension

Weighted Chin Ups 4 sets 10 reps with 1.25kg on back

One armed shoulder press 4 sets of 8 per side 19.2kg dumbell. Thought i'd keep doing this with one arm today to train my core some more. I decided this was especially important as I was going to be replace my abb work with grip work today.

Alternate Dumbell curls sets of 3x 10 14.2kg dumbell per hand

Plate pinching two 5kg plates in each hand 1 x 60 sec
Plate pinching two 5kg plates in each hand 1 x 70 sec
Plate pinching two 5kg plates in each hand 1 x 60 sec
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Postby Thomas Campbell » Fri Oct 16, 2009 7:24 pm

Friday Training 'Vanity day':
My shoulders felt a bit weird today so decided to not shoulder press replaced them with wrist curls.
Hanging Leg raises 1x15
Hanging leg raises 3x12
Dumbell hamercurls 1 sets of 4 12 14.2kg dumbell per hand
Wrist curls 2x20 11.7kg dumbell per hand
Dumbell side bends 3 set z10 either side 41.7kg dumbell
Plank variation 1 x100 sec
5 x 200 meetre hill sprint I added a bit extra to each sprint but their still going to be round about 200 mark
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Postby Thomas Campbell » Fri Oct 16, 2009 10:54 pm

[quote="Thomas Campbell"]
My shoulders felt a bit weird today so decided to not shoulder press replaced them with wrist curls.
k

To elaborate my shoulder joints feel a little bit odd, not painful. I'm wondering if incorporating a barbell or dumbel rotation exercise like a shrug, instead of a pressing movement may be good idea - any thoughts?
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Postby JP » Sat Oct 17, 2009 8:18 am

nah, forget the shrugs, well depends of course what you mean by your shoulder feeling "weird".

Rather do some rehab work, like facepulls, rear delt work to pull shoulders backwards and build supporting muscles, rotator cuff exercises like cuban rotations and what not.
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Postby Thomas Campbell » Sat Oct 17, 2009 9:24 am

[quote="JP"]

Rather do some rehab work, like facepulls, rear delt work to pull shoulders backwards and build supporting muscles, rotator cuff exercises like cuban rotations and what not.

Thanks man I'll do a search on google and see which of these exercises I can do with dumbells/barbells. The help is always appreciated.
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Postby Thomas Campbell » Mon Oct 19, 2009 5:41 pm

Training Monday:
Max effort upper body day
I had a very busy weekend playing a gig, going to a record fair (attn. Gauze I found the witchfinder general 'Burning a sinner' single) and seeing friends so I didn't get my training in. To account for that I'm shifting all of my session back by one day. Today I'm switching bench press to a floor press, and incline dumbell press for dumbell bench press as I have been dumbell bench pressing for an aeon, and wanted to keep a full rang of motion exercise in my routine, now that I'm flooring pressing for my max. Also switched my abb exercise to try and get me to do some abbwork today
a) Max effort Floor Press,

1x5 27kg
1z5 37kg
1x5 47kg
1x5 52.kg
1x5 57kg
1x5 62kg never pressed this much for this many reps of a bench so was quite happy with this.
1x1 67kg was aiming for three but fucked up the second rep so called it quits. It was more then I've benched so quite happy with this.
Hopefully over this cycle I will make some improvements. I'll then start closs grip benching for three weeks. Then i'll return to the bench and hopefully smash my pb.


Dumbell Bench Press

3 x10 24.2kg dumbell per hand g

I think this unilatrel work is really important as my right side seams a lot stronger then my left

Bent over Barbel Row

1x6
3x10 69.5kg

chest supported Bent-over dumbbell rear delt flys

2 x 12 11.7 kg dumbell per hand
1 x 15 11.7 kg dumbell per hand
Abbwork ;
Thought i'd try Landmine's after reading this - http://www.tmuscle.com/free_online_arti ... _exercises Wasn't sure how heavy to go thought 35kg sounded good. To heavy did 25kg probably to light persited with them anyway
3x12 25kg

5 X 200 metre Hill sprints
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Postby gauze » Mon Oct 19, 2009 6:44 pm

good work. Landmine's are said to be good for developing punch knockout power.
"I've been doing a lot of running, swimming, cycling, well, I mean, you know how it is..."

-"NO. Actually I don't know, I play real sports, I'm not trying to be the best at exercising."
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Postby Thomas Campbell » Tue Oct 20, 2009 9:21 pm

Tuesday Training:
Had a very busy day today and it was raining hard when I finally got out. So i'm pleased I was motivated enough to go run hills last thing at night.
10mintue jog 5 X 400 metre hill sprints 10 mintue Jog Back
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Postby Thomas Campbell » Wed Oct 21, 2009 6:45 pm

Wednesday
Max effort Lower body Training:


Front Squat
1x5 27kg
1x5 47kg
1x5 52kg
1x5 57kg
1x5 62kg Rep pb
1x3 64.5kg pb
1x3 69.5kg pb
I feel celebrating personal records when I'm still getting easy gains, but fuck it they will dry up soon so I'll celebrate whilst I can!

Bulgarian split squats
3x8 14.2kg dumbell Skipped as my ankle had rolled over when running yesterday and didn't like being elevated

Good Morning
3x15 52kg Probably did these a bit to explosively - will see how my back feels in a bit.

Plate pinching
3x60sec 2x5kg each hand
Last edited by Thomas Campbell on Wed Oct 21, 2009 7:45 pm, edited 1 time in total.
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Postby JP » Wed Oct 21, 2009 7:00 pm

yes mate, celebrate them, embrace them, soon they will become fucking tough and rare :lol:

good work!
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Postby gauze » Wed Oct 21, 2009 7:30 pm

I think you're safe to move up in weight on the plate pinches now.
"I've been doing a lot of running, swimming, cycling, well, I mean, you know how it is..."

-"NO. Actually I don't know, I play real sports, I'm not trying to be the best at exercising."
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Postby Thomas Campbell » Wed Oct 21, 2009 8:14 pm

[quote="gauze"]I think you're safe to move up in weight on the plate pinches now.

I missed logged them, corrected them now. Will try and up this next week only have four 10kgs, not 7.5kgs.
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Postby Thomas Campbell » Thu Oct 22, 2009 5:45 pm

Thursday upper body repetition day
3 Sets Max Reps Bench Press
Warm up set 6 x 49.5kg
set one 20x 49.5kg
set two 20x 49.5kg
set three 21x 49.5kg

4x10x 14.2kg dumbell tricep extension

Weighted Chin Ups 2 sets 15 reps with 1.25kg on back
2 sets 12 reps with 1.25kg on back

One armed shoulder press 4 sets of 8 per side 19.2kg dumbell. Forgot to the re-hab stuff JP suggested, will see how my shoulders feel tomorrow
Alternate Dumbell curls sets of 3x 11 14.2kg dumbell per hand

Planks 1x60sec
Saturday 'Vanity' work is jeopardy of not happening, as I am going to have to get really early to train, as were playing a gig in Brighton that evening and I want to go to a record fair first. Feel free to rip me apart for a lack of commitment if I don't log it!
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Postby Thomas Campbell » Fri Oct 23, 2009 1:02 pm

Friday:
30 minitue jog
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Postby Thomas Campbell » Mon Oct 26, 2009 10:47 pm

As I predicted earlier in the week
[quote="Thomas Campbell"
Saturday 'Vanity' work is jeopardy of not happening![/quote]
Training on the same day as a 14 hour round trip round trip to play a gig was just unrealistic (at least for uncommitted lazy bastards like me) And this session was goign to have to be shortened due to unexpected family commitments but I thought I need get in my main exercise and just do as much as assitance as I could before I jumped in the car.

Training Monday:
Max effort upper body day
a) Max effort Floor Press,
1x10 bar
1x5 27kg
1z5 37kg
1x5 49.5kg
1x3 62.kg
1x3 67kg
1x3 69.5kg pb


Bent over Barbel Row

3x6 72kg

Dumbell Bench Press

2 x10 26.7kg dumbell per hand (would of done more sets but this is where it got short


Not very happy about shortening the session, but hitting my main exercise is the most important thing an
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