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  1. #1
    RELENTLESS tomcardno1's Avatar
    Join Date: Nov 2012
    Stats: 5'8", 149 lbs
    Posts: 249
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    tomcardno1's log for life

    hey guys id like to introduce myself...

    im tom. ive played many sports over the years but was very skinny (ecto). by the time i was about to graduate high school i thought i might give the gym a go. started training for sport but instead ended up wanting to get stronger and put on some size. at first i was hesitant and then slowly started to transition into the bodybuilding side of things, started training for strength/hypertrophy from about 8 months in.

    completely lost site of my sport (burned out and lost motivation) and began all my focus toward switching my life around and training and eating properly (well...to help me grow essentially).

    anyway the rest is history...

    im here now with the information ive learned over the past 2.5 years
    gained a certificate in personal training and am back on track with training and with my life.

    ill be logging on here basically anything i find useful, info/articles on training/nutrition/supplementation/life... also any PR's i hit ill post up with video's (when i get past 50 posts... stupid rule)

    6 day split:
    monday: chest,abs,calves
    tuesday: legs
    wednesday: back,abs,calves
    thursday: shoulders,abs,calves
    friday: legs
    saturday: bi's,tri's,abs,calves,forearms
    sunday:rest

    pretty high volume work
    - heavy compound lifts only doing 5 reps (bench,squat,dead,press)

    nutrition:
    calories: 2580

    macro ratio:
    p/c/f
    45/35/20
    290g/226g/57g
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  2. #2
    RELENTLESS tomcardno1's Avatar
    Join Date: Nov 2012
    Stats: 5'8", 149 lbs
    Posts: 249
    Rep Power: 178
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    LEGS

    box squats (pausing on the box for 2 count still with tension)
    20x5
    60x5
    60x5
    80x3
    90x1
    100x5x3

    bulgarian squats (i hold one DB with the same side hand as leg squatting):
    20x10
    26x10
    30x10

    walking BB lunges:
    40x10
    50x10
    60x10

    leg extension:
    27x15
    32x12
    39x12
    dropset
    18x5 holding at the top for 5count down for 10count wow!

    seated leg curls:
    23x12
    27x12
    32x10
    dropset
    23x8 holding at bottom for 5count back up at 10count

    standing calf raises:
    120x5x5 up-squeeze-negative for 5count hold stretch for 2count

    seated calf raises:
    60x8-10x4 same as above

    front raises (dorsiflexion) on seated calf raise:
    20x10
    40x10x2

    smith machine vertical calf raises (like vertical leg press):
    40x10
    80x10
    120x10
    dropset
    80x8
    dropset
    40x15

    this was intense especially in the lower leg felt pumped like no other! loving that vertical calf raise, get a real good stretch at the bottom!
    100% natural bodybuilding

    My Online Journal:
    http://forum.bodybuilding.com/showthread.php?t=151749233

    ⫸ AUT Certified Personal Trainer
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  3. #3
    Chin up and stop crying. Zachary533's Avatar
    Join Date: Feb 2011
    Stats: 6'2", 204 lbs
    Posts: 3,559
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    Good to see you've decided to run a log in here bro, subbed!

    *Advanced 5/3/1 lifts, aiming for Elite*
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  4. #4
    RELENTLESS tomcardno1's Avatar
    Join Date: Nov 2012
    Stats: 5'8", 149 lbs
    Posts: 249
    Rep Power: 178
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    Originally Posted by Zachary533 View Post
    Good to see you've decided to run a log in here bro, subbed!
    cheers bro will do my absolute best to keep it going
    100% natural bodybuilding

    My Online Journal:
    http://forum.bodybuilding.com/showthread.php?t=151749233

    ⫸ AUT Certified Personal Trainer
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  5. #5
    RELENTLESS tomcardno1's Avatar
    Join Date: Nov 2012
    Stats: 5'8", 149 lbs
    Posts: 249
    Rep Power: 178
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    ARMS,ABS

    CG bench:
    4x10

    CG neutral grip DB press:
    4x10

    V-bar pushdowns:
    4x10
    dropset last set then another 10 reps

    underhand straight bar pushdowns:
    4x15

    single hand cable pulldowns:
    4x12

    BB curls:
    5x5

    DB curls:
    4x10

    Hammer curls:
    4x8

    OH BB curls:
    4x10

    single hand preacher machine:
    3x10 non-stop

    AB circuit:
    cable crunches
    hanging twists

    ab wheel
    cable crunch&twist

    miscellaneous
    -bodyfat at an all time low a true 7%
    -nutrition is all on track getting hungry at times though

    going to design the ultimate split with all alternative exercises weight increments etc.
    will be pretty cool, i suck at sticking to programs
    100% natural bodybuilding

    My Online Journal:
    http://forum.bodybuilding.com/showthread.php?t=151749233

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  6. #6
    PURE INSANITY NaturalPursuit's Avatar
    Join Date: Oct 2011
    Age: 21
    Stats: 5'8", 212 lbs
    Posts: 5,428
    Rep Power: 5932
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    gratz on the PR on bodyfat! IN bro!!!
    BB.COM Coupon Codes:
    EMPCELLAA30 gives you 50% off Alpha Amino 30 servings
    EMPNEONVT36 gives you 50% off Volt
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    Top Supplement Reviewers: http://forum.bodybuilding.com/showthread.php?t=160986371
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  7. #7
    RELENTLESS tomcardno1's Avatar
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    Originally Posted by NaturalPursuit View Post
    gratz on the PR on bodyfat! IN bro!!!
    thanks bro! 'dieted' real slow and maintained more muscle so feeling good! looking good in your avi bro
    100% natural bodybuilding

    My Online Journal:
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  8. #8
    RELENTLESS tomcardno1's Avatar
    Join Date: Nov 2012
    Stats: 5'8", 149 lbs
    Posts: 249
    Rep Power: 178
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    BACK,CALVES

    smith machine deadlifts:
    5x5

    pull-ups:
    4x10

    dumbbell rows (2 hands):
    4x6-8

    lat pulldown (rotary):
    4x8-12

    seated row:
    4x10

    one arm DB row:
    3x10

    straight arm pulldown:
    3x15

    standing calf raise:
    5x5 slow as negative

    seated calf raise:
    4x10

    reverse seated calf raise (tibialis):
    3x10

    smith machine vertical calf raise:
    4x5-8
    strip set on last set to 40kg weight

    misc
    - dont do smith machine deadlifts ever... ever again felt soooo terrible.
    - got veins coming through back and scap... chistmas tree coming early this season.
    - feel good about my training just need to knuckle down and focus on what is ahead personally as well

    till next time...
    100% natural bodybuilding

    My Online Journal:
    http://forum.bodybuilding.com/showthread.php?t=151749233

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  9. #9
    RELENTLESS tomcardno1's Avatar
    Join Date: Nov 2012
    Stats: 5'8", 149 lbs
    Posts: 249
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    QUADS,ABS

    front squat:
    warmup sets
    70x5x3

    leg press:
    160x8
    200x10
    240x10
    280x6

    vertical leg press on smith machine:
    80x10
    (proceeded to leg extension, apparently its "too dangerous"... bullshet)

    leg extension:
    27x12
    32x10
    37x10
    44x10

    crunches:
    50reps
    pause
    20reps
    pause
    13reps
    pause
    10reps
    pause
    10reps

    cable twists:
    32x10x3

    misc
    - got told i couldnt do the vertical LP by a PT who always tells me off for doing something different... he told me off for wearing straps and then when i was doing heavy squats told me off for wearing knee wraps... the fuq?
    - wasnt satisfied at all with my workout gonna hit legs hard at another gym on friday!
    100% natural bodybuilding

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  10. #10
    RELENTLESS tomcardno1's Avatar
    Join Date: Nov 2012
    Stats: 5'8", 149 lbs
    Posts: 249
    Rep Power: 178
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    CHEST/CALVES/ABS

    flat bench:
    warm-up
    65x5x2
    67.5x5

    incline DB press:
    28'sx10
    30'sx8
    32'sx6
    32'sx5
    dropset
    20'sx6

    machine press:
    55x12
    55x12
    59x10
    66x7

    incline cable fly:
    4x10

    decline cable fly:
    4x10

    push-ups:
    3 sets till failure (got about 12-15 each set was completely wasted by then)

    standing calf raise:
    5x5

    seated calf raise:
    4x8-10

    front raise on seated calf:
    3x10

    walking calf raise:
    3x20steps

    cable crunch and twists:
    4x20

    MISC
    - walking calf raises are fricken intense highly recommend trying them
    Last edited by tomcardno1; 11-29-2012 at 07:10 PM.
    100% natural bodybuilding

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  11. #11
    RELENTLESS tomcardno1's Avatar
    Join Date: Nov 2012
    Stats: 5'8", 149 lbs
    Posts: 249
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    DELTS/TRAPS/ABS

    military press:
    5x42.5
    5x42.5
    5x42.5

    DB OH press:
    10x16's
    8x18's
    8x18's
    6x20's

    rear delt on pec deck:
    12x14
    12x16
    10x18

    DB upright rows:
    10x16's
    10x18's
    10x18's
    8x20's

    cable side lateral raises:
    15x5
    12x8
    10x10.5

    DB side lateral raises:
    10x8
    10x9
    10x9

    bent over lateral raises (rear delt):
    10x6
    10x7
    10x8
    dropset
    15x7

    BB shrugs:
    20x60
    20x80
    15x100
    dropset
    20x60

    standing calf raise:
    5x120x5

    seated calf raise:
    10x40
    10x50
    10x60

    front raise on seated calf raise (tibialis anterior):
    10x20
    10x40
    10x50

    walking calf raise:
    20x20(10 in each hand)x3

    cable crunch and twist:
    20x56x3

    MISC
    - best shoulder pump in awhile.
    - getting vascular through the delts aswell
    - never been this low bf% before seeing new things pop up each day!
    Last edited by tomcardno1; 11-29-2012 at 07:09 PM.
    100% natural bodybuilding

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  12. #12
    RELENTLESS tomcardno1's Avatar
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    Posts: 249
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    QUADS/HAMS/GLUTES

    BB back squat:
    warmup
    5x100
    5x100
    5x110

    SM front squat:
    10x40
    8x50
    8x50
    dropset
    5x40

    hack squats:
    12x40
    10x80
    10x120
    8x120
    dropset
    8x80

    CYBEX leg press:
    10x120
    10x160
    10x200
    10x240

    leg extension:
    15x32
    15x32
    15x37
    15x32

    SLDL:
    12x60
    12x60
    10x70

    lying leg curl (lbs):
    10x100
    10x100
    12x100

    seated leg curl:
    15x32
    12x37
    12x37

    machine crunches:
    20x60x4

    MISC
    -best legs workout of my life i think, not in terms of PR's but the intensity and volume are what im loving with my current split
    100% natural bodybuilding

    My Online Journal:
    http://forum.bodybuilding.com/showthread.php?t=151749233

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  13. #13
    RELENTLESS tomcardno1's Avatar
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    BI'S/TRI'S/FOREARMS/ABS/CALVES

    smith machine CG bench press:
    15x30
    10x40
    12x40
    8x50

    close neutral grip DB press:
    10x14's
    10x14's
    10x14's
    12x14's

    V-bar pushdowns:
    10x50
    10x56
    8x62
    10x56

    underhand straight-bar pushdowns:
    12x32
    10x38
    10x38
    8x44
    dropset
    5x32

    single-hand rope extensions:
    10x14
    10x14
    8x16.5
    9x16.5

    BB curls:
    10x30
    10x30
    8x35
    6x40

    DB curl
    10x12's
    10x14's
    10x16's
    10x16's

    over-hand BB curls:
    10x17.5
    10x20
    12x20
    10x25

    DB hammer curls:
    10x14's
    10x16's
    10x16's
    5x20's
    dropset
    10x12's

    single-hand preacher curl machine:
    10x7
    10x7
    8x7
    7x7

    forearm circuit:
    DB wrist curls (palm down): 10x4's
    hand reel: all the way upx10
    BB wrist curls (behind back): 10x30

    walking calf raises:
    2 lengths of gymx20x3

    cable crunch and twist:
    20x62x4

    MISC:
    - mean pump today
    - sticking to macros goals (just a bit under maintenance)
    - looking forward to my rest day actually as i got some DOM's from yesterdays leg training.
    - decided to compete next year, yet to decide on a federation to compete in (between NZIFBB or NABBA) NZIFBB offers more in terms of a future in the sports but there is alot of corruption, NABBA is a bit more stable but offers less in the future (or thats my view on things)
    Last edited by tomcardno1; 11-30-2012 at 11:45 PM.
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  14. #14
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    this is from the other week at my best... and getting better
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  15. #15
    RELENTLESS tomcardno1's Avatar
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    REST DAY

    - woke up went to pharmacy got pimple cream and deep heat for DOMs
    - went to a shop called 'laundromat' and bought a new wallet (old one too big)
    - came home, ate
    - went tan bed
    - watched some motivational clips on youtube
    - downloaded some music
    - had a nap
    - did some foam rolling mmmm

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  16. #16
    RELENTLESS tomcardno1's Avatar
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    QUADS/HAMSTRINGS/CALVES:

    Leg extension:
    15x17
    15x17
    15x17

    BB back squat:
    warmup
    5x100
    5x100
    5x105

    Hack squat (facing backwards):
    15x40
    15x80
    12x120
    dropset
    10x80

    Cybex leg press:
    20x120
    15x160
    12x200
    10x240
    5x280
    dropset
    5x200
    dropset
    8x120
    dropset
    15x80

    DB SLDL:
    12x25's
    10x27.5's
    10x30's
    10x32.5's

    Lying leg curl (lbs):
    12x90
    12x90
    8x100
    6x100

    Seated leg curl:
    12x42
    12x42
    10x50
    15x42

    Calf press machine:
    8x50
    10x50
    10x60
    12x60

    Front raise on seated calf raise (tibialis):
    10x20
    10x40
    10x40
    10x40

    MISC:
    - decided to do legs on mondays and thursdays, thats the way it was before i designed the split im doing but was all jumbled up with work and stuff
    - good workout, squats felt easy for some reason
    - would like time to go a bit faster because i want to bulk but i wanna look my best for the summer (first world problems)
    - my boss at work is starting to piss me off, he's very childish and doesn't like change or having to do extra work, or having to adjust to our needs. it's very frustrating but i guess all i have to do is just be incredibly nice to him so he cant tell me off!
    - got a staff trip on thursday will try get photos gotta get a tan on :P

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  17. #17
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    BACK/ABS

    deadlifts:
    warmup
    5x140
    5x170

    pull-ups:
    10xbw
    10xbw
    12xbw

    2 hand DB rows:
    10x26's
    8x28's
    10x30's
    6x32's

    close grip lat pulldown:
    10x41
    10x41
    10x46
    8x46

    seated cable row:
    10x59
    10x64
    8x68
    8x68

    under-hand BB rows:
    10x50
    10x60
    10x65
    dropset
    12x40

    cable retractions:
    15x30
    15x30
    15x30

    straight arm lat pulldown:
    15x32
    15x32
    12x38

    cable crunch and twist:
    20x50x4

    MISC:
    - didnt get any sleep last night tossed and turned for 6 hours and had to open the gym this morning and then did my workout so i was pretty tired during
    - deadlifts were pretty strong
    - going to start filming some segments of my workouts
    - feeling pretty run down at the moment
    - looking forward to next year, gaining and going through a real contest prep.

    heres to working on mid and lower trap thickness (along with my physique as a whole )
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  18. #18
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    this is whats it's like in the kitchen nightly for me right now

    1.4kg of kumara, 3 cups mixed vege, 800g angus beef sirloin steak will be a couple days food excluding breakfast
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  19. #19
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    CHEST/CALVES/ABS

    incline DB press:
    15x20's
    10x26's
    10x28's
    8x30's
    5x32's

    decline bench press:
    10x40
    10x50
    8x55
    dropset
    10x40

    machine press:
    10x55
    8x59
    6x66
    dropset
    10x32

    incline cable fly:
    12x5
    12x8
    12x8
    10x11

    decline cable fly;
    12x14
    12x16.5
    10x20


    standing calf raises:
    5x126x5

    walking calf raises:
    2Lengthsx20x3

    cable crunch n twist:
    15x56x3

    hanging window wipers:
    10x b/w x3

    MISC:
    - so tired had next to no sleep the past couple days
    - getting shreeeeddddedd though
    - food and macros ver clean going to have to cheat soon
    - cant' wait until pay day
    - got a double shift today :'(

    here's a shot i took last night because it was back day

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    QUADS/HAMS/CALVES

    BB squat:
    warmup
    5x100
    5x100
    5x110 reps 3-5 were assisted

    BB front squat:
    12x40
    10x50
    10x50
    10x60

    Leg press:
    12x160
    10x200
    10x240
    5x280 reps 4-5 were assisted... alot

    Walking BB lunges:
    20steps x40
    20steps x50
    20steps x50

    Romanian DL's:
    12x26's
    10x30's
    10x32's

    Lying leg curls:
    5x32
    5x39
    5x46
    5x52

    Seated leg curl:
    10x23
    10x27
    15x27

    Seatd calf raise:
    10x40x8

    MISC:
    - going to staff function today will be some fun, however the phaggot boss is coming so I'm going to avoid his company at all costs...
    - getting lean still in a tiny deficit but going to be heading into maintenance soon as im getting tired easy and lacking some sleep (gotta up the fats before bed #peanutbutter )
    - going to start hiking (L.I.S.S) when im 'gaining' so i keep those metabolic pathways churning.
    - strength is staying the same which is good for caloric def. and cutting for me...
    - bought a dope shirt this morning
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  21. #21
    PURE INSANITY NaturalPursuit's Avatar
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    that last back pic is lookin sick! goodluck at the staff function

    LMAO @ phaggot boss coming to going to avoid his company

    haha
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  22. #22
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    Originally Posted by NaturalPursuit View Post
    that last back pic is lookin sick! goodluck at the staff function

    LMAO @ phaggot boss coming to going to avoid his company

    haha
    boss was tame didn't make any terrible jokes and i wasn't in his group for the activities so i had a good time
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  23. #23
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    DELTS/TRAPS/ABS/CALVES

    Military press:
    warmup
    5x40x3

    DB OH press:
    12x16's
    12x18's
    12x18's
    5x16's

    Seated lateral raises:
    12x7's
    12x7's
    12x8's
    10x9's

    45º incline lateral raises (chest on bench):
    12x7's
    12x8's
    12x8's
    12x9's

    Bent over lateral raises:
    12x8's
    12x9's
    12x10's
    12x10's

    BB shrugs:
    12x80
    12x80
    12x80
    12x80

    Seated DB shrugs (pulling up 45º for some retraction in mid traps):
    12x24's
    12x24's
    12x26's
    20x20's

    Standing calf raise:
    5x100
    5x100
    5x120
    5x120

    Seated calf raise:
    10x40
    10x40
    10x40
    10x40
    10x40

    Cable crunch and twist:
    10x50
    10x50
    10x50

    decline b/w crunches:
    rest pause
    20
    20
    15
    10
    12
    10
    10

    MISC:
    - mean pump in the delts on this workout, tried some new exercises and hadn't done DB OH press in awhile
    - so, veins... popping up in weird places
    - going to buy some of those vibram 5 finger shoes they are awesome for legs and i've read good things about barefoot training

    Last edited by tomcardno1; 12-06-2012 at 07:51 PM.
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    BI'S/TRI'S/FOREARMS/ABS

    BB curl:
    warmup
    10x30
    10x30
    10x35
    8x35

    DB curl:
    10x14's
    10x16's
    8x18's
    4x20's
    dropset
    8x12's

    OH BB curl:
    12x17.5
    10x20
    10x20
    10x25
    dropset
    10x15

    Hammer curl:
    10x14's
    10x16's
    8x18's
    6x20's
    dropset
    10x12's

    CG smith machine bench press:
    warmup
    10x40
    10x50
    10x50
    dropset
    20x30

    Close neutral grip DB press:
    15x14's
    12x14's
    12x14's
    12x16's

    V-bar pushdowns:
    10x50
    10x56
    10x62

    OH cable straight bar extensions:
    10x32
    10x38
    8x44
    dropset
    10x26 (slow reps)

    One arm cable rope extensions:
    10x11
    10x11
    10x14
    10x14

    DB wrist revers curls:
    10x5's
    10x5's
    10x5's
    12x5's

    Ab roller full extension (could've licked the ground... ):
    4 sets of 10

    Prone hold:
    1:30 x b/w
    1:30 x b/w

    MISC:
    - had to be a 'judge'/counter for an event for a friend who is a PT today over in town at Vic park (easiest $50 i've ever made)
    - used money to buy a george forman family grill (not for the family)
    - went to the beach and got stared at quite a bit (the new found attention is frightening)
    - obviously did an intense arm workout with intense pumps walked out of the gym feeling swole
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    QUADS/HAMS/CALVES

    BB back squat:
    warmup
    5x100
    5x100
    5x105

    Hack squat:
    12x40
    10x80
    8x100
    6x110

    Cybex leg press:
    12x160
    10x200
    8x240
    6x260

    Leg extension:
    12x32
    10x40
    8x49
    6x49

    Seated leg curl:
    12x42
    10x50
    8x58
    6x64

    Lying leg curl (lbs):
    12x80
    10x90
    8x100
    6x110

    Romanian DL's:
    12x60
    10x70
    8x80
    6x100

    Standing calf raise (slow reps):
    10x45x10

    Seated calf raise:
    15x40x5

    MISC:
    - had rest day yesterday went to the beach and did some paddle boarding so if you'd like to call that cardio.. go ahead lol
    - really good workout today, as you can probably see this week i'm goin to be doin revers pyramiding or pyramiding (who knows these days)
    - finding hack squat really good and the cybex leg press is awesome can load that one up with a few plates extra
    - this is completely random but there is this extremely bodacious latina (brazilian looking) woman at the city LesMills every time i'm in there and she has got DDDDAAATT AASSSS and then some i bet she got implants, but then again she got some meaty thighs.
    - pretty much counting down the days until i can start 'gaining' again i just wanna stay in awesome shape for summer, also my 'gaining' is going to be very lean (i'm going to be only 200 cals over maintenance with a 40/40/20 ratio)
    100% natural bodybuilding

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    http://forum.bodybuilding.com/showthread.php?t=151749233

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  26. #26
    RELENTLESS tomcardno1's Avatar
    Join Date: Nov 2012
    Stats: 5'8", 149 lbs
    Posts: 249
    Rep Power: 178
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    BACK/CALVES/ABS

    Deadlifts:
    warmup
    5x170............ @ 65kg b/w w. straps

    Pullups:
    12x b/w
    10x b/w
    8x +5kg
    6x +7.5kg

    Two hand DB row:
    12x26's
    10x28's
    8x30's
    6x32's

    Close grip lat pulldown:
    12x36
    10x41
    8x46
    6x51

    Rotary lat pulldown:
    12x68
    10x84
    8x94
    6x108

    One arm seated cable row:
    12x27
    10x27
    8x32
    6x37

    Straight arm pulldowns:
    12x28x3

    Standing calf raise:
    5x120x5

    Seated calf raise:
    10x40
    10x40
    10x50
    10x50

    Front raise on seated calf raise:
    10x40x4

    Cable crunches:
    50x50

    MISC:
    - had a pretty routine day really, woke up went to gym, trained, ate, showered, went tanning, ate again and then work time
    - starting work at a supplement store this weekend and my pay is product so that is pretty cool for me because half of my money goes toward supplements anyway
    - had a few extra calories today to replenish after deadlifts
    - guys were looking at me thinking "no way he can lift 170 some dude did the cut throat signal to his friend thinking i couldnt do it i saw him... picked up the weight 5 times put weights away and walked past him like this
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  27. #27
    RELENTLESS tomcardno1's Avatar
    Join Date: Nov 2012
    Stats: 5'8", 149 lbs
    Posts: 249
    Rep Power: 178
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    CHEST/ABS/CALVES

    Flat bench:
    warmup
    5x65
    5x65
    5x67.5

    Incline DB press:
    12x26's
    10x28's
    8x30's
    6x32's

    Dips:
    12x b/w
    10x +5
    8x +5
    6x +10

    Flat DB press:
    12x24's
    10x24's
    8x24's
    6x26's

    Incline cable fly's:
    12x8x3

    Decline cable fly's:
    12x14x3

    Ab wheel:
    10 reps
    10 reps
    10 reps

    Prone hold (plank... whatevs):
    3x 1:30

    Walking calf raises:
    20 steps x 20kg x 4

    MISC:
    - good workout was completely gone up to flat DB press.
    - i have white rice for lunch tomorrow (sad highlight of my diet )
    - getting closer and closer to cracking under the pressure of the diet. all this xmas chocolate and cake and sweets (i have a serious sweet tooth)
    - excited about starting work at supp store going to be exciting

    chest like this please
    Last edited by tomcardno1; 12-12-2012 at 12:59 AM.
    100% natural bodybuilding

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    http://forum.bodybuilding.com/showthread.php?t=151749233

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  28. #28
    PURE INSANITY NaturalPursuit's Avatar
    Join Date: Oct 2011
    Age: 21
    Stats: 5'8", 212 lbs
    Posts: 5,428
    Rep Power: 5932
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    core is lookin TIGHT in that pic bro! keep up the good work!
    BB.COM Coupon Codes:
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  29. #29
    RELENTLESS tomcardno1's Avatar
    Join Date: Nov 2012
    Stats: 5'8", 149 lbs
    Posts: 249
    Rep Power: 178
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    Originally Posted by NaturalPursuit View Post
    core is lookin TIGHT in that pic bro! keep up the good work!
    thanks bro!! appreciate your posts
    100% natural bodybuilding

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    http://forum.bodybuilding.com/showthread.php?t=151749233

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  30. #30
    RELENTLESS tomcardno1's Avatar
    Join Date: Nov 2012
    Stats: 5'8", 149 lbs
    Posts: 249
    Rep Power: 178
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    QUADS/HAMS/ABS

    BB back squat:
    warmup
    5x100
    5x100
    5x105

    Smith machine Front squat:
    12x40
    10x45
    8x50
    6x55

    Leg press:
    12x200
    10x240
    8x260
    6x280

    Romanian DL's:
    12x60
    10x80
    8x80
    6x90

    Lying leg curls:
    12x27
    10x32
    8x39
    6x45

    Cable crunches:
    20x56x4

    Hanging twists:
    10 x b/w x 3

    MISC:
    - good overall workout, happy with my squat and leg press efforts
    - went to beach this afternoon with a pretty lady attention on us two was fun
    - got a bit of a tan surprisingly enough (thank god that tan lotion wasn't a waste of money... )
    - maintaining strength which was a goal for me at the start of this cut so i'm all round happy at this moment
    100% natural bodybuilding

    My Online Journal:
    http://forum.bodybuilding.com/showthread.php?t=151749233

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