For those that dont know me, my name is Sean Campbell and I am a WNBF pro bodybuilder. I have been training for the better part of 17 years and competing as a bodybuilding for the last 4+ years. With the help of 3DMJ and my sponsorship with NRC, I won my pro card with the USBF in May of 2011 and then with the WNBF in June of 2011. I competed last at the 2012 WNBF Pro American. Prior to the Pro American I was very active on this forum and I have had a number of previous logs leading up to various competitions over the past several years. Some who know me might have noticed I havent been around the forums for the past few months. I actually took some time off from the "bodybuilding lifestyle" for a few months with intentions of taking a much needed mental break from weighing, tracking, counting and disciplining myself so seriously towards competition. And its been totally awesome. I am a teacher so I have the summers off; I spent a lot of time on various outings and spending time with my family and friends without worry for meals, and scales, and workout timing. I must admit one of my least favorite requirements coming with the WNBF pro card is the requirement to compete within 1 year of earning it. Following my pro card winning 2011 season I was feeling a bit burned out but I chose to stick out the dieting and focus for another 12 months leading into my pro debut....pretty much because I was obligated to, rather than really WANTING to. Although my debut went "OK" i really think I could have done much better coming into competiton after a longer off season....for both physical and mental reasons. So, thats what I have my sights on now.......a nice, loooong, off season.
Ive been training right through the summer and despite my utter lack of concern for my diet, I think I have progressed quite nicely. I put a solid 20 lbs....ok.....maybe not totally "solid".....FINE.....its mostly "fluff" (currently at 185lbs)...... and im ok with that for now. I may start a mini cut now that I have begun (loosely) tracking my food intake. I want to see where I am calorie-wise and make a decision on that soon. I have been following a 531 powerlifting progression with some hypertrophy add ons. My strength is very good. I dont remember ever being stronger. So hopefully that continues as I start to reign in the diet again.
So......without further ado, this will be my first workout log:
3-3-3 Deadlift Day
SUMO DEADLIFTS
345 X 3
395 X 3
445 X 5 (PR - new 1RM @ 501 lbs)
SINGLE LEG ROMANIAN DL's
145 X 10
LEG EXTENSIONS
220 X 10 X 3
WEIGHTED SIT UPS
85 X 10
85 X 10
85 X 9
STANDING CALF RAISE
135 X 10
150 X 10
150 X 9
More to follow.....stay tuned. I welcome any comments, questions, name calling.....whatever.
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09-08-2012, 11:19 AM #1
AustrianOakJr's "Gonna Lift Some Heavy Sh*t.....Professionally" Log
"Who the Son sets free is free indeed....."
WNBF Pro Natural Bodybuilder
Check out my CELLUCOR Supplement log:
http://forum.bodybuilding.com/showthread.php?t=148746693&pagenumber=
3DMJ Athlete
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09-08-2012, 11:37 AM #2
- Join Date: Dec 2007
- Location: United States
- Age: 40
- Posts: 2,853
- Rep Power: 1057
in moby!seriously though always dig following your journey
"you can always think of many reasons not to do anything. But how many people are willing to search for a reason [a good one] to do something" " in life there are good choices and bad choices and in between there are doors"
youtube channel: www.youtube.com/user/ANTISTEROIDSX2
exist to inspire!
greatness is upon you ACT LIKE IT!
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09-08-2012, 11:38 AM #3
Since I have spent the last three months focusing on my family and overall "balance".....its probably appropriate to share a few shots from my various adventures.
Shelby - Dodge National Convention - Detroit Michigan. Lots of fun, food, drink and ridiculously fast sleepers.
Got myself a smoker this summer.....to cook all my "diet food".
Lake Pleasant, NY
Webster Carnival (right down the road from my house)
Bushwacking West Canada Creek in the Adirondacks
Kids about to board the "Wright Flyer" at the National Air and Space Museum
Chillin with Honest Abe
My daughters first bus ride:
"Who the Son sets free is free indeed....."
WNBF Pro Natural Bodybuilder
Check out my CELLUCOR Supplement log:
http://forum.bodybuilding.com/showthread.php?t=148746693&pagenumber=
3DMJ Athlete
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09-08-2012, 11:39 AM #4
Camping on Panther Mountain w my Dad and my Son:
Canoeing and Kayaking various places....
My daughter starts kindergarten:
Beach Bummin it...
"Who the Son sets free is free indeed....."
WNBF Pro Natural Bodybuilder
Check out my CELLUCOR Supplement log:
http://forum.bodybuilding.com/showthread.php?t=148746693&pagenumber=
3DMJ Athlete
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09-08-2012, 11:45 AM #5
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09-08-2012, 11:47 AM #6
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09-08-2012, 11:52 AM #7
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09-08-2012, 12:30 PM #8
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09-08-2012, 12:39 PM #9
bout time!!! haha nah i'm really glad you took the summer to stop and smell the roses... a lot of competitors get too caught up in the bodybuilder mentality, which is sadly narcissistic. you've always done a great job balancing family and fitness, so this summer "off" was a good call. i'm actually surprised you only gained 20lbs, you seem to be famous for your fulks lol. def. count me in on this journey! BTW, i've been hanging with Brian Whitacre in the gym since i got to OK State (for my PhD), and he's looking fantastic. gonna be an epic battle if you two ever go at it!
"The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind
"Be the change you wish to see in the world"...-Ghandi
Prep Log: http://forum.bodybuilding.com/showthread.php?t=158667243
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09-08-2012, 01:07 PM #10
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09-08-2012, 01:37 PM #11
- Join Date: May 2011
- Location: Calgary, Alberta, Canada
- Age: 59
- Posts: 2,935
- Rep Power: 2965
Hey Sean glad to see you're back and looks like you had a great summer! Looking forward to your off season log and I plan on taking a year + to build as well once I am done my first show in 6 weeks.
Last edited by Vanguard1965; 09-08-2012 at 06:57 PM.
"We all have great inner power. The power is self-faith. There's really an attitude to winning. You have to see yourself winning before you win. And you have to be hungry. You have to conquer."
- Arnold Schwarzenegger
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09-08-2012, 03:51 PM #12
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09-08-2012, 04:55 PM #13
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09-08-2012, 06:23 PM #14
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09-08-2012, 06:40 PM #15
- Join Date: Oct 2009
- Location: Tampa, Florida, United States
- Age: 44
- Posts: 2,335
- Rep Power: 3970
Yesssssssssss. Been following your life adventures via FB, seems you're living life to its fullest right now, in on this epic journey Sean!
Lack of activity destroys the good condition of every human being, while movement and methodical physical exercise save it and preserve it. ~Plato
http://forum.bodybuilding.com/showthread.php?t=143873931
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09-09-2012, 04:37 AM #16
Glad to have you. THanks.
Yea, it was a good call. I have probably enjoyed this summer more than any in the recent past. I think I only worked 5 days the entire summer. I did a lot of relaxing and enjoying my family. 20 lbs is a good chunk of chub for me. I dont think I have ever gotten too much further than 25-30 lbs out from my depleted stage weight. I really dont start feeling "normal" until I get at least 15 over. I could give a crap about looking ripped but I worry about how bad its going to be to get back in shape when the time comes.
Hanging with Brian Whitacre? From what I hear of him, he is a great guy. Definitely one that I have always admired in the sport. I know that he has a family to juggle as well ......and is one of the top athletes in the WNBF. Crazy. Wish I could say I feel up to the challenge of competing on his level, but ive got a ways to go. Not that I dont have my sights locked on being the best, i just recognize im still probably a half decade or more away from achieving it.
Definitely the best bodybuilding forum i have been on. Great people here.
Ill be sure to tune in to you final six weeks. If you need any help....constructive criticism, objective eye, etc.....just let me know. Keep on it!
Ohhh yeeaaa! I can finally go into your logs without salivating all over my keyboard. I think you cost me a couple of laptops last prep. Glad to see you are still around. Ill be sure to pop in on your log, but do you have anything in the works right now?
Glad to hear it. I enjoy giving back as much as I can to this forum because this is what got it all started for me years ago......guys helping me out when i knew next to nothing about prep. Glad to have you along.
I dont even think i post all of our little journeys this summer. Its been a really good one. I love my job as a teacher but damn......its hard to go back after a summer like that. Only 39 more weeks to go."Who the Son sets free is free indeed....."
WNBF Pro Natural Bodybuilder
Check out my CELLUCOR Supplement log:
http://forum.bodybuilding.com/showthread.php?t=148746693&pagenumber=
3DMJ Athlete
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09-09-2012, 06:10 AM #17
everything you've heard is spot on, probably one of the most friendly guys you'll ever meet. he does a HUGE amount to promote weightlifting and fitness here at OSU, is the faculty mentor for the weightlifting club, sponsors a powerlifting meet and a bodybuilding show every year, plus just loves to interact with people in the gym. a super hard worker too, just yesterday was doing sets of 10-12 on trap bar deads with 4 45's and a 25 on each side at 9 weeks out. i don't think you give yourself enough credit though, you have incredible size for your weight. i think what you need to be truly competitive is that freaky condition that all the top's seem to get (which can be said about 90% of bodybuilders, pros included). i have no doubt you'll be bustin it HARD to get there. do you have an idea of how long of an offseason you'll take?
"The weak-minded would shrink away from what must be done for fear of being ridiculed by the wicked" - Terry Goodkind
"Be the change you wish to see in the world"...-Ghandi
Prep Log: http://forum.bodybuilding.com/showthread.php?t=158667243
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09-10-2012, 05:18 AM #18
I think you are completely right. I know where I lack some size and thats going to take years. But conditioning is something I CAN nail for my next contest. If im honest with myself, I am pretty happy with the way I came in when I won my card (pics above) but I think I fell a little short of that in my pro debut. And in order to compete with the best of the best, my conditioning will need to reach the next level. I know I can do it......and a nice extended off season will be an integral piece to the puzzle. Right now my metabolism is much better and it seems like I need about 3000 calories to support my weight. My plan is to really stoke that furnace as much as possible in the next year and a half and then begin the cut heading into the 2014 season......possibly the pro american again, but more than likely the texas shredder and then maybe the worlds depending on how I do.
"Who the Son sets free is free indeed....."
WNBF Pro Natural Bodybuilder
Check out my CELLUCOR Supplement log:
http://forum.bodybuilding.com/showthread.php?t=148746693&pagenumber=
3DMJ Athlete
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09-10-2012, 06:27 PM #19
- Join Date: May 2011
- Location: Calgary, Alberta, Canada
- Age: 59
- Posts: 2,935
- Rep Power: 2965
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09-10-2012, 06:30 PM #20
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09-10-2012, 06:40 PM #21
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09-11-2012, 05:25 AM #22
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09-11-2012, 02:10 PM #23
Hey Bob....whats up, man? Good to see you around the board still. Calories?....still working on figuring it out. I just started logging my food intake this week. Im eating whatever and just logging. At the end of the week ill take a look and see where im at for calories. So far, it looks like im maintaining at just over 3k calories.
Welcome, JP. Working on epicness just for you bro! AND Ill keep logging with my non-bodybuilding pics. Bodybuilding rocks, but there is so much more to life.
Well, I dont know about perfect. I guess if you were competing against me, id be doing it "perfect" for you. But im living life, enjoying the sport and still progressing to some degree. So, im not going to complain.
Jimmy? ......actually, I havent talked to him in a bit. Dang...probably been a couple months. We were supposed to do a warrior dash together but he cheesed out on me. Tough to pin that guy down. Hopefully we will see him around the forums soon. One of these days maybe we'll get him stage.....for the 60's and over masters or something like that."Who the Son sets free is free indeed....."
WNBF Pro Natural Bodybuilder
Check out my CELLUCOR Supplement log:
http://forum.bodybuilding.com/showthread.php?t=148746693&pagenumber=
3DMJ Athlete
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09-11-2012, 02:16 PM #24
BENCH PRESS - 333 day.
BENCH PRESS
215 X 3
245 X 3
275 X 4
CABLE LATERAL RAISE
20 X 10
20 X 10
20 X 9
BICEP SHENANIGANS - 3 Sets of general bicep engourging pump bro-style curls till they hurt a little bit
COMMENTS:
In and out today.....not spending much time on the upper body. This was a pretty easy day followed by about 15 minutes on the foam roller."Who the Son sets free is free indeed....."
WNBF Pro Natural Bodybuilder
Check out my CELLUCOR Supplement log:
http://forum.bodybuilding.com/showthread.php?t=148746693&pagenumber=
3DMJ Athlete
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09-11-2012, 07:25 PM #25
- Join Date: Feb 2006
- Location: Columbus, Ohio, United States
- Age: 43
- Posts: 1,941
- Rep Power: 1559
Nice Sean!! I'm starting to a log a bit more. Good to see some familiar faces on here. Congrats on your debut! It's a tough jump and I feel ya there man. Back to pounding out the iron!!
"I can do all things through Christ which strengtheneth me." Phi 4:13
- WNBF Pro Natural Bodybuilder, Gym Owner & Promoter -
www.BEYONDLIMITSTRAINING.net ---> the hardest working gym in Columbus, Ohio!
INBF Natural Buckeye Classic & WNBF Pro Tournament of Champions:
www.NATURALBUCKEYECLASSIC.com - April 13, 2013
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09-12-2012, 03:07 AM #26
Hey Rich! Thanks for the comments. You are an inspiration in that regard...u had a hard time your first time out but really improved for this last season to do awesome. It CAN be done. So that's where I'm.heading.....couple years of build time and back at it.
I'll have to stop in on your new log.....cool.."Who the Son sets free is free indeed....."
WNBF Pro Natural Bodybuilder
Check out my CELLUCOR Supplement log:
http://forum.bodybuilding.com/showthread.php?t=148746693&pagenumber=
3DMJ Athlete
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09-12-2012, 12:52 PM #27
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09-13-2012, 01:57 PM #28
WED - SEPT 12
BULGARIAN SPLIT SQ - SMITH 3-3-3
210 X 3
240 X 3
270 X 5
BB GLUTE BRIDGES
330 X 10 X 3
SINGLE LEG CURLS
55 X 10
55 X 9
55 X 6
CALF RAISE - SEATED
140 X 10
140 X 10
140 X 9
STRETCH AND ROLL - 10 min
COMMENTS
Solid workout. Dealing with a tight ham/glute so its been taking a while to get warm, but strength continues on the rise"Who the Son sets free is free indeed....."
WNBF Pro Natural Bodybuilder
Check out my CELLUCOR Supplement log:
http://forum.bodybuilding.com/showthread.php?t=148746693&pagenumber=
3DMJ Athlete
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09-13-2012, 02:02 PM #29
STANDING OVERHEAD PRESS 3-3-3
135 X 3
155 X 3
175 X 4
LAT PULLS
310 X 10
310 X 10
*aborted third set
INCLINE FLY - MACHINE
130 X 10
130 X 10
130 X 9
TRI PUSH DOWNS - V BAR
130 X 10
130 X 10
130 X 9
COMMENTS: Hurt my neck/shoulder pretty bad on military press today. Im pretty pissed as I write this. I was mid lift, trying to get # 5 for a PR with 175. Felt something just tighten right up near the bottom of my trap/shoulder blade area. I just know im gonng be hurting tomorrow because i already feel everthing locking right up. AAAArrrgh."Who the Son sets free is free indeed....."
WNBF Pro Natural Bodybuilder
Check out my CELLUCOR Supplement log:
http://forum.bodybuilding.com/showthread.php?t=148746693&pagenumber=
3DMJ Athlete
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09-13-2012, 02:05 PM #30
I actually just started benching again. I started to have a hard time doing bber style bench press.....my shoulders would take a beating. So I stopped and went to bber style declines. No problems there. For the last three months, I have been working with a powerlifting form on bench and have gone without any shoulder pain. I also seem to be pretty strong with the narrow grib/arched back. Im gonna keep running it and see where it goes.
"Who the Son sets free is free indeed....."
WNBF Pro Natural Bodybuilder
Check out my CELLUCOR Supplement log:
http://forum.bodybuilding.com/showthread.php?t=148746693&pagenumber=
3DMJ Athlete
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