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S-Kamp
01-18-2011, 02:35 PM
Well to start this journal I wish to add an introduction to the beggining

My name is Steve Kampmueller

I am inspired by the lists I've seen at the beginning of other people's journals and signiture's along with the achievements they have already been aknowledged for so I want to tell you what I have already done and what has brought me here.


I'm naturally between 175lbs. and 185lbs. I've wiegh as low as 165lbs. and as much as 230lbs. depending on my mood.

In the past I haven't usually done training/lifting with more wieght than working with 15, 20, 25, 30, 40, 50 pound dumbells and doing whatever I am inspired to with my curl bar at 90 lbs
run a mile in 7 and a half min. two miles in about 18+ min. (+/-depending on my recent activity)

I wanna be commited and serious about time and effort now and continually as I have been continually consistent at making progress toward phisical, mental, and spiritual fitness over the last few years.
I decided to get into being spiritually fit because of my problem with alcohol
I needed to be mentally fit to become/discover and resign myself from being an alcoholic/sufferer of alcoholism

I decided to persue phisical fitness to maintain my sanity. Basicly because of boredom, and also because in the end you can be as mentally and spiritually superior as you want to a "vending machine" not giving you the candy you want but in the end... (that is an analogy folks not a reason to destroy public property) being able to rock (rock not meaning to punch) the vending machine is a more peacefull less distructive way to solve the problem than smashing...

In that respect I figure to begin what I hope becomes a long term-on going process I should say something about what I have been doing up to now.

in short-
aerobic running push ups sit ups squat thrust and light dumbells-
the more I got used to adding dumbells I realized I could enjoy dumbells when I wasn't in the mood to exhaust myself

that turned into a work out inspired by some cross fit stuff
-I got into a three-four round routine of 2-30yard log-pulling sprints, 10-15pull ups, 10 2x30lb dumbell squat thrust, 2-25yard log flipps did of that with a partner to keep our pace strong and steady, every-other day for a month at a time, taking 2-4 days off at the end of the each month for a sept. oct. nov. All that has became a rountine that the winter season made me want to adjust-

anyway

winter and a new job let me get some 40 and 50lb dumbells

Lately I'm finding I need adjustments from bad habits and need to refine my program again to serve its solutions

I seriously needed solutions. I've solved the problem! or atleast realized some simple methods to solve most my problem by reading some of the articles I found.

criticism is welcome.

Finding the forums gave reason and helped inspire me to come back to the website hopefully so that I might
let being awsome become habit and let that habit be the freakish mutanagenic greatness that reformationalizeingly sets me aside from the rest of the puny humans in the concurrent effectual enviroments my conciousness inhabits! :)

My motivation to the effect of being here is one oriented around haveing fun seeing the kinds of progress I and others can make, along with finding guidence and newly discovered inspiration.

with those things I can find more interesting forms of training and result.

since cristmass break-

DAY 1

sit slow punch
15-2x20lbs 15/2x20lbs 7-2x20
stand extended arm raise
15-2x20lbs 10-2x20
kick backs
15L,15R-20lb 10L,10R/20 15L,15R-2x20
up right tricep ext.(pull over)
10-2x20lbs 10-2x25 5-2x25
chest raise-
7-2x50lbs 10-2x40 5-2x40 5-2x40
pit raise-
10/2x40lbs. 10-2x40
curls
2/2x50lbs 15/2x40lb 10/2x40 10/2x40 5-2x40
laying pul overl>ext
10/2x40lbs 15/2x30
laying somthing something
5-2x30 7-2x25
laying incl. pit raise
10/2x50lbs ft
military
5/2x50 15/2x40 10/2x40 15-2x30
squats
25/2x40 25-2x40
calf raises
50 my own wieght 50/2x50lb
inner pull curls
15-2x20lb 10-2x30
bench palm in tucked elbowsbench
15-2x40 10-2x25
crunch -bench -thing
20/2x25 15-2x30
standing inward uppercut
10/2x25
standing outward uppercut
10/2x25
3hrs 15min


DAY 2
curls
10>2x50 10>2x50 15>2x40
military
10>2x50 10>2x40 9>2x40
benched pit raises
10>2x50 10>2x50 10>2x50 10>2x50
standing chest raise
10>2x50 10>2x50 10>2x40
standing pit raise-
5-2x40 10>2x40 10>2x40
bench palm in lower core pec's
10>2x50 5>2x50
palm in reg. bench
10>2x50 5>2x50
sit slow punch
15>2x25 10>2x25
stand extended arm raise
15>2x20 10>2x20
back ups
25
push ups
40
ground-oblique
2x25
sit ups (on the ball)\
25
kick backs

up right tricep ext.(pull over)
10>2x25 5>2x25 5>2x20
sitting lean-tu tri-ext
20>2x20 10>2x25

laying pul overl>ext
10>2x40 10>2x40
laying somthing something
5>2x40
laying incl. pit raise

squats
25>2x40 25>2x40
calf raises
25>2x50 15>bw
inner pull curls
10>2x20 5>2x30 5>2x25 15>2x20
half off -bench -upper core pecs/sol.plex

standing inward uppercut
30>2x30 20-2x30
standing outward uppercut
30>2x25

DAY 3-off
I was enjoying my work out but not really going anywhere with it. didn't have that same day in day out regularity in my work out activity.

extended arm raises from diffrent poss. and simply being patient I got some results

I was out for some progress and can't remember but I forced some sets let alone reps
day four


DAY 4
curls
10>2x50 10>2x50 10>2x40
10>2x40 10>2x40 10>2x40
military
20>2x40 20>2x30
chest raise
10>2x50 30>2x30
pit raise
10>2x40 30>2x30
laying upward elbow ext.
20>2x30
sitting lateral elbow ext.
20>2x20
side pull over
30>2x30 15>2x30
sitting jacks
10>2x20
laying climb/ laying paralell swing
15>2x50
inward uppercut
40>2x25
sitting pull over arm ext.
10>2x30
standing slow punch
15>2x20
standing ext. arm raise
10>2x20
sitting wind mill
15>2x20 5>2x25 5>2x20
inner pull curls
10>2x30 10>2x30
laying palm in lower chest level raise (inner back)
5>2x50 10>2x40
laying pit pull
20>2x40
back &shoulders
20>2x30
laying wind mill
10>2x20
lean-tu ext.
15<2x25
lying pit raise
20>2x40


begin
jan.8-2011

DUMBELL's

reps,reps,reps > bells x wieght = 1set

DAY 1
curls
10,5>2x50
military
1>2x50
bench
10,5>2x50
pit ups
10,5>2x50

curls
8,7>2x50
military
8,7>2x50
bench
8,7>2x50
pit ups
8,7>2x50

lunch

curls
5,5>2x50
military
5,5>2x50
bench
5,5>2x50
pit ups
5,5>2x50

curls
5,5>2x50
military
5,5>2x50
bench
5,5>2x50
pit ups
5,5>2x50


DAY 2
10> 2x50 curls, military, bench, pit ups
40>2x40 curls, mil, bench, pit ups
25>25lb each side obl sit ups
25 sit ups on the ball
25>2x20 floor, sit ups

DAY 3
NIL

DAY 4
15>2x25 pull over head to side laying on back
25 sit ups on the ball
25>2x30 oblq. sit ups
25?50>2x25 floor sit ups
25>2x25 inner upper cut
55>2x50 bench
35>2x50 pit ups,
25>2x50 mil., curls
40>2x40 curls, military, pit ups, bench
20>2x40 pit ups, mil, curls
30>2x30 curls, military, pit ups, bench
25>2x25 curls, military, pit ups, bench
20>2x20 curls, military, pit ups, bench
15>2x15 curls, military, pit ups, bench

day 5
4:20pm?finished 8:30

sitting flies
60>2x30
benched knee pit raise
20>2x50
vert. punch
45>2x20
sitting slow punch
25>2x20
hanging bench
10>2x50
turns
30>30lb. 40>40
hands up
40>2x30 20>2x20
front to back and forth again
15>2x30
sit ups
floor
20>80lbs 20>60lbs
on the ball
10>30lb 25>0lbs
25>2x50 mil., curls, pit raise, bench
40>2x40 mil., curls, pit raise, bench
30>2x30 mil., curls, pit raise, bench
25>2x25 mil., curls, pit raise, bench

day 6
nil


DAY 7
1200-410


laying pull over-
top to bottom: 25>2x25
bottom to top: 25>2x25

hands up- 30>2x25

on the ball
belly up ground reach: 75 each side 25>2x10
sit ups: 50

LIL WAVE(dornob reach): 50>2x5
reversed: 50>2x5
kick backs:
10>2x25 20>2x20
curls
50>2x40
30>2x50
pit ups
laying:40>2x40
sitting(pullup curl):50>2x50

reverse fly's
60>2x40
through the legs figure 8
40lbs 10x both ways
kick ups:
20>2x20(10 palm out 5palm forward 5 palm in)
lateral raise
50>2x15
belly down laying reach back
25>2x15
25>2x20
the actual capacity at which i could "twist" a "titti" or administer titti twisters seems to be up for debate.


Day 8
1207

laying windmill 15>2x25
15>2x20
inward uppercut 25>2x25
25>2x30
extended flies 15>2x25
15>2x20
front/back/forth 60>2X25
bench 10>2x50
15>2x30
hndsup/fly/ext. 30>2x15
20>2x20
military 40>2x40
curls 10>2x50
15>2x30
flr/sholdercrl. 20>2x50
sitting rev.fly? 15>2x30
leaning pit up 25>2x30
pit-ups raise 5>2x40
chestraise(plmin)5>2x40
slowpunch 30>2x20
2hndedpush 15>2x20
sitting reach/flies 50>2x20

sit ups:
rotate.ground reach on the ball- 25>2x10
on the ball 10>20lbs
20>0lbs
oblique otb 20>2x0

DAY 9
1200

military 5,5,5,3,2=20>2x50
14,7,4 =25>2x40
12:10 sit-1:35
25 back ups
up-right knee-raise knee above 90 degrees of flexion 15,10=25>2x45- Bal.
opposing hand-to-foot lift .....10,15=25>2x20
-half off bench face down palm in chest raise .....5,10,10=25>2x40
up-right knee-raise knee above 90 degrees of flexion 15,10=25>2x45- Bal.
?-2:20 opposing hand-to-foot lift .....2x15reps,2x10reps=25>1x30
2:30 -1/2 off bench face-down palm-in chest raise .....10,5,10=25>2x40
2:40 -25 back ups
252 - ext. flies10>2x20
bench 10>2x30
ext. flies10>2x20
bench 15>2x30
405
shrugs 15>2x50
standing flies 15>2x20
face down laying chest raise 10>2x50
pullover each side 15L,15R>1x30
outward uppercut 20>2x20
clap 10>2x20
curl 2x10x40
curl 2x10x40
sitting floor/sholder/floor 1x40 alternating hands 30x or 15rep.each side ,2x40
pushups /squats /sit ups 50/50/50
outward curl 15>2x40,15>2x30
laying pullover each side 5Lx5R,>1x40
5 pullups
laying pullover each side 5Lx5R,>1x40
planking-pull-over eachside full arm ext. 5Lx5R>1x20
planking/hip reach 5Lx5R 30lbs
shrugs 5: 3pumps dwnpos.-to-uppos3pmp-to-backpos. 3pmp
two handed laying arm ext. 50>50lbs

DAY 10 (yesterday)

dug hole :) 5x3x3
30Lx30R>high knees +20lbs right knee to left side and vice versa
30lx30R>high knees +20lbs right knee up to right side and vice versa
40Lx40R>hight knees +20lbs knee to center

S-Kamp
01-18-2011, 03:18 PM
back claps
5>2x50 9>2x40

10,15 wide grip pull ups

low and high duel row
10,10>2x40
face up ext. arm fly
10,10 >2x30
shrugs 15,15>2x50
belly up laying arm raise hip to straight up
15>2x20
laying face down inward uppercut
L10,5 R10,5> 50lbs

standing high knees
L15, R15 L15 R15 > 30lb
sitting high knees
L15 R15, L15 R15 > 30lb
laying ext. leg raise
L15 R15, L10 R10 >30lb

on side forward curl/fly/? to apposeing shoulder
L5,R5 L5,R5>50lbs

pit ups.
8,8 >2x50

belly down uppercut
10L10R > 30lb,
5L5R > 40
posted pull +push ups/pair
L5R5,L5R5 >30lb
sitting/hunch reverse fly's
10>2x30
10>2x20
alternating lever pull
10 > 50lb

S-Kamp
01-24-2011, 06:57 PM
Went to annapolis for a while. slacked but needed some good recovery. Being with family can be like excercise though!

friday the 21st I was ready to do something, way too much of a break to not do anything.

sit ups/ push ups/ squats 100/100/100- 15min

dropped wieght:
pre work out 185?190
post work out 190?195
I suppose I prolly needed some water to start and then ended with some extra-I used to drop wieght.


Today :

worked the line 8hr.s -( so I count that towards core exercise)
felt weak but I think Im just getting used to the new line op's new machines gott it together once I woke all the way up.

4?430pm

alt.-wind mills/ duel arm raise-side let down
20>2x20
squats
25-0lbs
push ups
25
plank ext arm raise/big wave head to hip 20lbs
5x5,5x5= 10 each side

high knees (alt. x3-out/in/across)
15 each side 30lbs
high knees straight up
10>2x30

500pm
pit raise-5>2x50; chest raise-5>2x50; pit raise-5>2x50; chest raise-5>2x50
military-5>2x50; military-5>2x50; curls alt.x2 10>2x5 curls alt.x2 10>2x5
military-5>2x50; pit raise-5>2x50; military-5>2x50; pit raise-5>2x50
curls-5>2x50 military-5>2x50;

totals:
pit raise/chest raise
30>2x50
military
25>2x50
curls alt. x2
25>2x50

5:45pm
pit raise-10>2x40; military-10>2x40; curls 10>2x40
pit raise-10>2x40; curls 10>2x40 military-10>2x40;
pit raise-10>2x40; military-10>2x40; curls 10>2x40
pit raise-10>2x40; military-10>2x40; curls 10>2x40

Totals:
pit raise/chest raise
40>2x40
military
40>2x40
curls
40>2x40

6:25pm

alt. high knees
50>2x25
50-0lbs

25 situps on the ball
50 front to floor 2x15.

fly's
10>2x30
bench
10>2x50

10 wide grip pull ups

laying side pull over
10>30lbs each side
10>40lbs each side

45 deg. inner uppercut
20>2x40
standing uppercut
15>30lbs each arm

horizontal row
10>2x50
10>2x50

25 back ups-

finish-730?745?800 I think it was about 8:00 but I my attention drifted

S-Kamp
01-29-2011, 04:26 PM
tuesday jan 25

I'm trying to have some discipline about taking time for better recovery,

-long streatch's this mourning for 25-30 mins before work-total body
light-medium line

after work
rock-a-bi baby streatche's and warm up

free squat 25
each side high knees 50-25
floor sit ups 25
side sit up things on the ball 25 both sides
high knees 20>40lbs
through the legs forward- 30>4lbs 15to15
through the legs backward 30>40lbs15to15
leg raises 20
sit ups on the ball 25


wendsday jan 26

sit ups on the ball
10>2x10
10>2x15
10>2x20
10>2x25
10>2x30

apposeing pick up
L10,R10>30lbs
L10,R10>40lbs
L10,R10>50lbs

squat
20>60
20>80
20>100

thursday jan 275:00pm
-free squat 25
-each side high knees 50-25
-floor sit ups 30
-side sit up things on the ball 25 both sides
-high knees 2x20>40lbs
-through the legs forward- 30>40lbs 15to15
-through the legs backward 30>40lbs15to15
-leg raises 20
-sit ups on the ball 25
wipe ass of greasy fart residue 1

streatch.

-alt.-wind mills/duel-arm raise- 20>2x20
-squats 25-0lbs
-no-money drill (scapula) 20-thebluerubber
-push ups 25
high knees(alt.x3-out/in/across) 15 each side 30lbs
high knees straight up 5>2x30
back ups 25
6:00pm



Jan. 28
4:06 pm

-free squat 25
-each side high knees 50-2x25
-floor sit ups 30
No money drill 25


ext. leg raise's
15>2x20
10>2x20
10>2x20
10>2x20
5>2x20

alt dips
10>2x40
calf raise-
10>body wieght
alt dips
10>2x40=80lbs
alt dips
5>2x40
calf raise-
10>body wieght
calf raise-
5 body wieght

apposeing pick up
L15,R15>40lbs
L10,R10>50lbs
L5,R5> 50lbs

squat
10>100lbs
10>100
10>100

S-Kamp
01-29-2011, 04:32 PM
Jan 29

streatch and eat a little

11:15
side ext. arm raise
palm down 10 2x15
palm up 10 2x15
front ext arm raise
10 2x15
alt. slow punch
10 each side 25lbs
ext arm flies
10 2x25
-each side high knees 50-2x25

pit raise- 10>2x50;
military- 9>2x50
curls 7>2x50
curls 3>2x50
bench 10>2x50

12:45
military 1>2x50
chest raise- 5>2x50;
chest raise- 5>2x50
military 10>2x50
curls alt.x2 10>2x50
bench 10>2x50

1:00

pit raise- 10>2x50;
military- 5>2x50;
curlsalt.x2 5>2x50
bench 10>2x50
military- 5>2x50;
curls- 5>2x50


1:20
-free squat 25
-each side high knees 50-2x25
high knees 25 0lb
-floor sit ups 30

1:30
pit raise-20>2x40; military-10,6,4>2x40;
curls 10>2x40, bench 10>2x40,
curls 10>2x40 bench 10>2x40
1:50
pit raise- 10>2x40;
pit raise- 10>2x40;
military- 10>2x40;
curls 6>2x40
bench 6>2x40
curls 4>2x40
bench 4>2x40
2:00

curls 6>2x40
military 5>2x40;
curls 4>2x40
military 5>2x40;
bench 10>2x40
2:10

11:15-2:10

eating...230clrs cloraphyl?whahht
2:24

back ups-25
high knees- 50
on the ball
10 -olbs
10 -2x15lbs
10 -2x20lbs
??10?? -2x25lbs
10 -0lbs
floor sit ups 25

horizontal row
10L, 10R>50lbs
10L, 10R>50lbs

S-Kamp
01-30-2011, 03:52 PM
ext. arm stand up 10>2x20
forward hook alt. hands 10e.s.>2x25
military fly(claps) 10>2x25

ext. arm stand up 15>2x20
forward hook alt. hands 10e.s.>2x25
military fly(claps) 10>2x25

severed head 10>2x50lbs
face-down*hip-reach* 20>2x25
face-down*monkey climb* 10>2x40

severed head 10>2x50lbs
face-down*hip-reach* 20>2x30
face-down*monkey climb* 10>2x40

face up floor-up mills 15>2x30
*Inner Uppercut* 15>2x40
inner pull curls 10>2x40

face up Floor-up Mills 15>2x30
*Inner Uppercut* 15>2x40
Inner pull curls 10>2x40

S-Kamp
02-01-2011, 05:27 PM
Feb 1
-no money drill 25
-free squat 25
-duel leg raise 25
-no money drill 25
-floor-situps 25
-back-ups 25
________________
-squats
10>2x50
-Lunge's/dips
L5>2x50 R5>2x50
-side steps
L5>2x50 R5>2x50

-Lunge's/dips
L5>2x50 R5>2x50

-side steps
L5>2x50 R5>2x50

-standing calf raise
15>2x50
10>2x50
through the legs:
forward:10(20 passes)>50lbs or
bkward:10(20 passes)>50lbs

**lunge's/dips
10>2x50

side steps
L10>2x50 R10>2x50

*squats
10,5>2x50

*singel standing calf raise
10>2x50

through the legs:
forward-10>2x50
bkward-10>2x50

high knees: 30both sides >red band
rubber bands for abs 30/30 @90deg + 25/25 rotateing

everyone needs rubber bands...cause they work...in like an immediate fasion! rubber bands are awsome.

**note to self **lower wieght SLOWER reps. concentration on form!!
*get to gym for legs 100 lb squats aren't cuttiin it