Dream as if you'll lift forever, Lift as if you'll die today: tomcardno1's log
Hi, everyone!
[b]How long have you been training?[/b]
2 years and 4 months
[b]What are you training for?[/b]
I would like to do a show either this year or next, im trying to build some mass after my cut that ended dec 2012
[b]What are your current stats:[/b]
<--
... if there are any other questions about me feel free to ask :)
i look like this:
[IMG]http://i47.tinypic.com/2qjwq4n.jpg[/IMG]
here are this weeks workouts:
5/2/13
[B][COLOR=ORANGE]BACK/BI'S/CALVES[/COLOR][/B]
[b]Deadlift:[/b]
warmup
7 x 180
[b]Pullup:[/b]
12 x b/w
12 x b/w
12 x b/w
12 x b/w
[b]BB row:[/b]
12 x 50
12 x 55
12 x 60
12 x 70
[b]Wide grip lat pulldown:[/b]
12 x 36
12 x 36
12 x 41
12 x 41
[b]Berto row:[/b]
12 x 32
12 x 32
12 x 32
12 x 32
[b]DB curl:[/b]
12 x 12's
12 x 14's
12 x 14's
12 x 14's
[b]Overhand BB curl:[/b]
12 x 17.5
12 x 20
12 x 22.5
12 x 22.5
[b]Donkey calf raise:[/b]
12 x 100 x 4
- after the last set of each exercise i cut the weight in half and did another 15 reps (drop set)
6/2/13
[B][COLOR=ORANGE]CHEST/TRI'S/ABS[/COLOR][/B]
[b]Flat BB bench press:[/b]
5 x 65
5 x 67.5
5 x 70
[b]Incline DB bench press:[/b]
12 x 22's
12 x 24's
12 x 24's
12 x 24's
[b]Decline BB bench press:[/b]
12 x 45
12 x 45
12 x 45
12 x 45
[b]Straight bar cable pushdown:[/b]
12 x 44
12 x 44
12 x 44
12 x 50
[b]Single arm cable reverse pushdown:[/b]
12 x 11
12 x 14
12 x 14
12 x 14
[b]Hanging pelvic tilt:[/b]
12 x b/w x 4
[b]Hanging leg raise:[/b]
12 x b/w x 4
[b]Cable crunch:[/b]
12 x 56 x 4
- same principle of training as above workout
7/2/13
[B][COLOR=ORANGE]QUADS/HAMS/GLUTES[/COLOR][/B]
[b]BB back squat:[/b]
5 x 100
5 x 105
5 x 110
[b]FZ leg press:[/b]
12 x 80
12 x 100
12 x 100
12 x 100
[b]Leg extension:[/b]
12 x 23
12 x 23
12 x 27
12 x 27
[b]Stiff legged deadlift:[/b]
12 x 70
12 x 70
12 x 70
12 x 70
[b]Lunges:[/b]
12 x 60
12 x 60
12 x 60
12 x 60
[b]Lying leg curl:[/b]
12 x 23
12 x 23
12 x 23
12 x 27
- ""
8/2/13
[B][COLOR=ORANGE]DELTS/TRAPS/CALVES[/COLOR][/B]
[b]military press:[/b]
5 x 40
5 x 40
5 x 45
[b]Behind head over head BB press:[/b]
12 x 20
12 x 20
12 x 20
12 x 20
[b]DB lateral raise:[/b]
12 x 7's
12 x 7's
12 x 8's
12 x 8's
[b]45deg DB lateral raise:[/b]
12 x 5's
12 x 6's
12 x 6's
12 x 7's
[b]Bent over DB lateral raise:[/b]
12 x 7's
12 x 8's
12 x 8's
12 x 8's
[b]BB shrug:[/b]
12 x 60
12 x 60
12 x 80
12 x 80
[b]Seated DB shrug:[/b]
12 x 26's
12 x 26's
12 x 26's
12 x 26's
[b]Standing calf raise:[/b]
12 x 60 x 4
- ""
9/2/13
[B][COLOR=ORANGE]BI'S/TRI'S/FOREARMS/CALVES[/COLOR][/B]
[b]Close grip BB bench press:[/b]
12 x 40
12 x 45
12 x 47.5
12 x 50
[b]CLose grip machine press:[/b]
12 x 32
12 x 36
12 x 41
12 x 41
[b]Straight bar cable pushdown:[/b]
12 x 38
12 x 44
12 x 50
12 x 56
[b]Straight bar cable reverse pushdown:[/b]
12 x 32
12 x 32
12 x 32
12 x 34.5
[b]Single arm cable reverse pushdown:[/b]
12 x 11
12 x 14
12 x 14
12 x 16.5
[b]BB curl:[/b]
12 x 25
12 x 30
12 x 30
12 x 30
[b]DB curl:[/b]
12 x 12's
12 x 12's
12 x 12's
12 x 12's
[b]Over hand straight bar cable curl:[/b]
12 x 32
12 x 32
12 x 32
12 x 32
[b]DB hammer curl:[/b]
12 x 14's
12 x 14's
12 x 14's
12 x 14's
[b]Wrist reverse curls:[/b]
12 x 4's x 4
[b]Leg press calf raise:[/b]
12 x 40
12 x 80
12 x 80
12 x 80
[b]Seated calf raise:[/b]
12 x 40
12 x 40
12 x 60
12 x 60
[b]Standing calf raise:[/b]
12 x 60
12 x 60
12 x 70
12 x 80
- ""