Campbell's 'WS4SB' basement training Log

[Thomas Campbell]

Tuesday
Eating:
Rabenhorst Wheatgrass cocktail Lentil Moussaka (corrugates, onions, garlic, aubergine, yofu etc..) Left over from last night
Mid morning coffee + trek bar
Lunch 2 thick piece of wheat, rye and spelt bread, Flagolet Beans a bit of humus.
Mid Afternoon apple, handfull of cashew nuts and pumpkin seeds
Post-trianing Pea Protein shake 1/2 water half oj
Dinner behing taken out for Thai food - will report back later
Training:
Squat
1x5 47kg
1x5 62kg
1x5 72kg
1x3 82kg
1x3 84.5kg PB

Bulgarian split squats
3x8 14.2kg dumbell in each hand I hate this exercise more then anything else I do. Its obviously a weakness so I need to keep training till is a strength

Good Morning
3x15 49.5kg

Plate pinching two 5kg plates in each hand 1 x 60 sec
Plate pinching two 5kg plates in each hand 1 x 60 sec
Plate pinching two 5kg plates in each hand 1 x 60 sec

[Thomas Campbell]

Wednesday
A. 3 Sets Max Reps Bench Press
Warm up set 6 49.5kg
set one 12 49.5kg
set two 15 49.5kg
set three 13 49.5kg
4x 8x 14.2kg dumbell each hand tricep extension
Weighted Chin Ups 4 sets 10 reps with 1.25kg on back
Dumbbell Shoulder press 16.7kg dbls each hand 12 reps 3 sets
Alternate dumbell curls 14.2 kg per hand 3x9
6x3 sets per side of dumbell side bends 35kg
Haven't got time to log my eating today

[Thomas Campbell]

Thursday:
To busy to log my eating.
Training:
45 minute jog.

[Thomas Campbell]

shoulder press 4 sets of 12 16.7kg dumbell per hand Last rep of final set still shitty
Dumbell curls 1 sets of 10 14.2kg dumbell per hand
2x 9 14.2kg dumbell per hand
Rotational abb work 4 sets of 15 with a 21.7kg dumbell
Hanging Leg raises 3 Sets of 6
Dumbell side bends 3 sets of 12 either side 36.7kg dumbell
Plank variation 1 x60 sec
5 x 100 meetre hill sprint

[Thomas Campbell]

Training:
Sunday:
a) Max effort bench Press,
This sucked as I didn't have a spotter so didn't dare go heavy

1x5 47kg
1x5 52.kg
1x5 57.5kg
1x3 62kg

b) Incline dumbell
3 6 x10 21.7kg dumbell per hand
c) Bent over Barbel Row
1x8 64.5
3x10.64.5

d) chest supported Bent-over dumbbell rear delt flys
2 x 12 11.7 kg dumbell per hand (This was a new exercise)
e) Hanging leg raises SKIPPED
f) 5 X 200 metre Hill sprints Longer but less steep hill

[Thomas Campbell]

Training:
10 minute jog 5 X 400 metre hill sprints 10 minute Jog Back. I had probably eatten a bit to close to going out running and got a stitch just before the hill, completed the sprints but felt shitty from the first sprint to sitting down now. Must do better next time.
Also need to get back into the habit of logging my eating.

[Thomas Campbell]

Training:
Squat
1x5 47kg
1x5 62kg
1x5 72kg
1x5 82kg
1x5 87kg PB I know its much, but I'm still very happy with this

Bulgarian split squats
3x8 14.2kg dumbell in each hand Still really hating this exercise

Good Morning
3x15 49.5kg Got a much better range of motion then last week

Plate pinching two 5kg plates in each hand 2 x 60 sec
Plate pinching two 5kg plates in each hand 1 x 75 sec

[JP]

PB is a PB mate! And a squat PB is the sweetest of them all!

Good work!

[Thomas Campbell]

PB is a PB mate! And a squat PB is the sweetest of them all!

Good work!

Thanks for the encouragement - hopefully I'll keep nailing them. I have got confidence in Defrancos program I like the idea of switching exercises every three weeksto keep nailing 1/3/5 rep pb's on different max-effort exercises. Will see how the big three are in 6 months and then 12. In fact I should probably set myself some targets. As I'm a total newbie anybody want to offer some advice and what I should try for?
I Switch round my exercises a bit today with an eye on this challenge http://www.veganfitness.net/forum/viewt ... &start=180 I had talked a good game. But forgot to do my push ups last week, I hadn't done a set of push ups in 6 months so I was starting to regret my brashness, thinking maybe I had talked some bollocks. Turns out it wasn't arrogance but well deserved SELF-BELIEF ha ha.
Wednesday
A. 3 Sets Max Push ups
set one 20 just warming up should of done more really but I had planed to nail a hundred on my second set and was not going to let anything stop me.
set two 102 !!!!!!
set three 80
After these push ups I was gassing a lot more then usual for the rest of the work and my chest feels like its going explode.
4x10x 14.2kg dumbell tri cep extension
Weighted Chin Ups 4 sets 10 reps with 1.25kg on back
Dumbbell Shoulder press 16.7kg dbls each hand 12 reps 4 sets Experimented doing these seated today I found them easier.
Barbell curls 37kg 3x6
Hanging leg raises 2x14
1x15

[Thomas Campbell]

Training.
Went for a late 30 minute run today.

[Johnboy74]

1x5 87kg PB I know its much, but I'm still very happy with this

As long as your enjoying training the PB's will keep coming! good going

[Thomas Campbell]

1x5 87kg PB I know its much, but I'm still very happy with this

As long as your enjoying training the PB's will keep coming! good going

Thanks man I love training - so hopefully the variety of movements that this program allows will keep me motivated.
It was vanity day so now big compound movements or anything, had an idea for a workout I could replace this with once some of my vanity issues have been addressed!:
Training
One armed shoulder press 4 sets of 8 per side 19.2kg dumbell - Read on the Diesel Crew - one armed shoulder press were good for the core, as your core had to stablise the uneven load - so thought I'd try this, work the core and try and push the weight from what I was doing before at the same time.
Dumbell curls 1 sets of 3x 10 14.2kg dumbell per hand
Hanging Leg raises 2x15
1x8 for some reason I failed on this set
Rotational abb work 3x30 with a 21.7kg dumbbell
Dumbell side bends 1 sets of 6 either side 41.7kg dumbell
1 sets of 7 either side 41.7kg dumbell
Plank variation 1 x60 sec I'm finding planks really hard out of this workout - didn't used to find them hard at all!
5 x 200 meetre hill sprint on a less steep hill then I use for the 100s

[Thomas Campbell]

Training:
Sunday:
Max effort bench Press,


1x5 47kg
1x5 52.kg
1x5 57kg
1x3 62kg
1x3 64.5


Incline dumbell

3 x10 21.7kg dumbell per hand

Bent over Barbel Row

4x10 67kg

chest supported Bent-over dumbbell rear delt flys

3 x 12 11.7 kg dumbell per hand

A skipped my abb work today THIS IS TURNING INTO A BAD HABBIT

5 X 200 metre Hill sprints

[Thomas Campbell]

Training Monday:
10 minute jog 5 X 400 metre hill sprints 10 minute Jog Back. Felt more tired than usual doing this, don't why really.

[Thomas Campbell]

Training:
So I had to get my training done really quickly today as my girlfriend had ordered us a curry! So I decided to skip my grip work. I thought I could do it tomorrow instead of my core stuff, as I do lots of core stuff on Friday anyway - does that sound ok? First time trying Front Squats, would of liked to of gone a lot heavier but found these hard. My wrist felt a bit awkward when I was doing them is that normal, or am positioning the bar wrong or something? If anybody has anything I could look at to get this sorted it would be great.

Front Squat
1x5 27kg
1x5 47kg
1x5 52kg
1x5 57kg
1x3 62kg
By the end of this mini cycle I want to be squating almost body weight - so I need to hit around 75kgs.

Bulgarian split squats
3x8 14.2kg dumbell in each hand I hated this even more then last week!

Good Morning
3x15 52kg

A short session, but a short session is better then not training!