tomcardno1's log for life

[tomcardno1]

DELTS/TRAPS/ABS

BB OH press:
warmup
5x40
5x45
4x45

DB OH press:
12x14's
10x16's
8x18's
6x18's

Upright rows:
12x17.5
10x20
8x25
6x30

DB front raises:
10x9's
10x10's
10x12's

Seated DB lateral raises:
10x7's
10x7's
15x8's

Incline DB lateral raises:
10x8's
10x8's
10x9's

Bent over DB lateral raises:
12x6's
10x8's
10x8's
10x9's

Reverse pec fly (rear delt):
10x11
10x14
10x16
8x18

Seated DB shrugs:
15x20's
15x22's
15x24's
15x26's

Cable crunch n twist superset with hanging twists:
20x56 / 10xb/w (4sets)

MISC:
- had a good morning at the supplement shop im going to be working at just doing some training and learning the system in there
- then went and did my workout felt strong at the beginning of BB OH press then faded quickly lol
- had a meal then went to the beach with that girl again and my mate had a good time, some dudes were like dafuq and staring as they walked by us
- came home had another meal and now just lurking the forums for a bit pretty nice day perfect weather and good times, life is good right now!

how i feel at the beach with all these people staring...

[NaturalPursuit]

Sorry to hear the workout faded man but still a good looking session! Love that pic btw.....epic!

[tomcardno1]

Sorry to hear the workout faded man but still a good looking session! Love that pic btw.....epic!

when you're feeling strong and you get to the bottom of a rep and muscles just fail haha... yeah it's one of my all time favorites

[tomcardno1]

BI'S/TRI'S/ABS

BB curl:
warmup
10x25
10x30
10x35
10x35

Alternating DB curl:
10x12's
10x14's
8x16's
8x16's

OH BB curl:
10x20
10x25
10x25
10x25

Alternating hammer curls:
10x14's
10x16's
10x16's
10x18's

Smith machine CG bench:
warmup
10x40
10x40
8x60
8x60

Neutral CG DB press:
10x14's
10x16's
10x16's
10x16's (real slow negatives)

Straight bar cable triceps extension:
10x38
10x44
10x50
10x56

Single arm cable triceps extension (rope attachment):
10x11
10x13.5
10x14
10x14

GIANT SET Triceps extensions: (straight bar 3 different grips)
- close
- wide
- under-hand

10x44/10x44/10x32
10x44/10x38/10x26
10x38/10x32/10x20

Cable crunches:
20x62x3

Hanging twists:
10 x b/w x 3

MISC:
- interdasting day at the supplement store thought it wouldnt be very busy... turned out to be quite a sales day
- had a bit of a cheat today not impressed with myself
- insane pump today had some what 4 randoms come up to me in the gym and tell me how ripped i am ^_^
- went out for dinner with the lady... mate told me she likes me (kinda), went to local bar (had water haha) went to one of her friends BBQ's dropped her home and got a goodnight kiss... (yus!)

[tomcardno1]

QUADS/HAMS/CALVES

BB back squat:
warmup
5x100
5x100
5x105

Leg press:
8x200 (strip set) 15x120
8x240
8x260

Machine lunges:
10x52
10x60
10x60

Romanian DL's:
10x60
10x80
10x90

Leg extensions / Lying leg curl:
12x27 / 12x27
12x32 / 12x32
12x39 / 10x39

Standing calf raises:
5x120x5

MISC:
- rest day yesterday went to see the xmas lights over in ponsonby (they always do great displays)
- really quick workout today got in and out of the gym in about an hour which is good for me, i usually take about 90mins
- extremely good pump especially when doing extensions did them with slow holding negatives... O ma gawd!

one day...

[tomcardno1]

quick workout felt sick this morning and didnt think i was able to do a workout but got a short one in anyway

BACK/ABS

Fat bar BB rows:
12x40
12x40
10x50
10x60
8x65

Narrow neutral grip BB rows:
12x50
12x50
12x50
10x55
10x60

Lat pulldown:
12x41
12x41
12x46
12x51

Cable crunches / Hanging twists:
10x62 / 10xb/w x4

MISC:
- felt sick this morning so slept in and got in a short workout
- went to the lady's house and made protein cinnamon rolls YUM
- had work at 4 so bloody hot and humid in auckland right now i dont like it
- tomorrows workout will be of a higher standard than todays back to burn sets

[tomcardno1]

CHEST/CALVES/ABS

Flat bench:
warmup
5x60
5x70
5x70

Incline hammer press:
8x35 / 15x20 (strip set)
8x35
8x40

Decline hammer press:
8x40 / 15x20 (strip set)
8x50
8x50

Wide hammer press:
8x40 / 15x20 (strip set)
8x40
8x45

DB pullovers:
12x25
12x25
20x20

Decline cable flys:
12x level 4 ... ???
12x ""
12x ""

Standing calf raise machine:
10x40x10

Crunch machine:
50x level 4 x2

Hanging twists:
10x b/w x3

MISC:
- smashed the workout today felt good got an extreme pump
- going to head to the beach now
- loving the stack of supps i got at the moment... keeps me going!
- going to have to do some xmas shopping soon :/

[tomcardno1]

QUADS/HAMS/CALVES

BB back squats:
warmup
5x100
5x100
5x105

Leg press:
10x200x10

Leg extension:
10x18x8
10x23x2

Romanian DL's:
10x60x8
10x80x2

Seated hamstring curls:
10x18x8
10x23x2

Standing calf raises:
8x120x5

Front raise on seated calf machine:
10x40x3

MISC:
- long day today had work from 8 until 1:30 then did this monster of a workout!
- going to go to this outdoor theatre tonight with the girl i've been seeing
- ready for a long sleep tonight and looking forward to a day off tomorrow

[Zachary533]

Awesome log bro, solid legs day! I'll leave some crutches at work :P

[tomcardno1]

Awesome log bro, solid legs day! I'll leave some crutches at work :P

you know it took GVT to another level

[tomcardno1]

DELTS/TRAPS/ABS

BB OH press:
warmup
5x40
5x40
5x42.5

Seated DB OH press:
8x18's / 15x12's
6x18's
8x18's

Upright Rows:
8x30 / 15x20
8x30
8x30

Side lateral raises:
8x9's / 15x6's
8x9's
8x10's (alternating)

Rear delt on pec deck:
8x18 / 15x14
10x18
10x18

Lateral raises w. chest on 45º incline bench:
8x9's / 15x7
8x8's
10x5's (strict as full reps with slow neg.)

Bent over lateral raises:
8x9's / 15x6's
8x9's
8x9's

Machine OH press:
25x23
25x18

BB shrug:
10x60
10x80
10x100
10x80
10x60

Seated DB shrug:
10x22's
10x28's
10x28's

Cable crunches:
20x62x4

MISC:
- last night didnt get any sleep, was spent lying in bed making out with m'lady so i had to take 2 scoops of SP MAX
- overall good workout, lots of volume and good contractions
- such a nice day here in Auckland it's a shame i have to spend it doing xmas shopping :/

[Zachary533]

- last night didnt get any sleep, was spent lying in bed making out with m'lady so i had to take 2 scoops of SP MAX

This fkn guy hahahahahaha, no wonder you looked confused this morning!

[tomcardno1]

This fkn guy hahahahahaha, no wonder you looked confused this morning!

haha you know it i was on another planet bro

[tomcardno1]

dont care how many times these have been posted on the forums but i love them, gets down to the true routine of a bodybuilder/ any general gym goer trying to improve their body/ lifestyle

https://www.youtube.com/watch?v=i1pj...7rMNeOwKB17MNf

https://www.youtube.com/watch?v=F0xE...7rMNeOwKB17MNf

https://www.youtube.com/watch?v=UxjC...7rMNeOwKB17MNf

also this thread may help you with organizing your life and belongings so you can clear your mind and start working toward some bigger goals in your life

http://forum.bodybuilding.com/showth...hp?t=150153773

have a hyyoooge arms workout today not going to miss any part of my arms including forearms... yayur

will post later today! have a good day people be happy the world didn't end

here is the template

[tomcardno1]

BI'S/TRI'S/FOREARMS/CORE

Close grip bench press:
8x60 + 15x30
8x60
8x60

BB curl:
8x35 + 15x20
8x30
8x30

DB close neutral grip bench press:
8x20 + 15x12
8x22
8x24

Bench dips:
8x50 + 12x20
8x70
8x70

Straight bar triceps extension:
8x56 + 15x32
8x56
8x56

Singe arm rope triceps extensions:
10x9x3

DB curl:
8x14 + 15x10
8x14
8x14

Overhand BB curl:
8x25 + 15x12.5
8x20
8x20

Hammer curl:
8x14 + 15x12
8x16
8x16


Preacher curls w. E-Z bar:
10x17x3 (very slow negatives)

DB wrist reverse curls + BB wrist curls behind back:
12x4 + 12x30 x 3

Decline b/w crunches:
50 x b/w x 2

MISC:
- another long night last night thats the reason for my late log post (sorry)
- had a good day at the supp store yesterday sold quite a bit of product
- had dinner with (i think it's safe to say girlfriend) GF's parents last night was cool ive known them through work so we get along real well

[tomcardno1]

CHEST/ABS/CALVES

Flat bench press:
warmup
5x60
5x65
5x65

Incline DB bench press:
10x24x4
10x22x3
10x20x3

Machine bench press:
10x46x4
10x41x6

Hanging twist:
10 x b/w x 4

Decline b/w crunch:
50 x b/w x 2

Standing calf raise:
5x120x4

Seated calf raise:
10x60x4

MISC:
- GVT this week pretty intense my muscular endurance isnt what it used to be
- merry xmas everyone have an awesome day tomorrow, im going to be having a day off training and get right back into come wednesday

[tomcardno1]

BACK/ABS/CALVES

Deadlifts:
warmup
4x180

Two arm DB row:
10x24x10

Lat pulldown:
10x41x10

One arm pulldown:
10x18x3

Standing calf raise:
5x120x5

Seated calf raise:
10x40
10x60
10x60
10x60

Decline b/w crunch:
100 reps

MISC:
- had an awesome xmas hope you all did
- good workout overall loving GVT

[tomcardno1]

QUADS/HAMS/GLUTES

BB back squat:
warmup
5x100
5x100
5x105

Leg press:
10x160
10x200
10x240
5x280/5x240/5x200/10x160

Walking BB lunges:
10x40
10x40
10x60

Romanian deadlift:
10x70
10x100
10x100

Leg curl:
10x32
10x32
8x39

Donkey calf raise:
10x120x4

MISC:
- good workout with the (now i can call her this) girlfriend (hannah) she did real well kept up with me and pushed her to her limits she will be sore tomorrow
- gonna hit shoulder hard with GVT tomorrow, watch this space

[NaturalPursuit]

Nice workout! How u like working out with a gf?

[tomcardno1]

Nice workout! How u like working out with a gf?

it's actually really fun she's enjoying it! and i thought i would get distracted but im actually staying focused haha

[tomcardno1]

[COLOR=ORANGE]DELTS/CALVES[/COLOR

Military press:
warmup
5x40
5x40
5x42.5

DB overhead press:
10x14'sx7
10x12'sx3

DB lateral raises:
10x6'sx6
10x7'sx4

45deg incline lateral raises:
10x5'sx10

Rear delt on pec fly:
10x16x10

Standing calf raise:
5x120x5

Seated calf raise:
10x40x2
10x60x2

Donkey calf raise:
10x125x4

MISC:
- good workout loving this volume
- cant wait until NY going to re-assess meal plan and start 'gaining'
- i have arms today and with this volume i can tell already that it's going to be a goodie

[tomcardno1]

BI'S/TRI'S/CALVES

Incline CG bench press:
20x20
10x30
10x40
10x50

Close neutral grip DB press:
10x14'sx6
10x20'sx4

Straight bar cable triceps extension:
10x44x10

One arm cable rope triceps extension:
10x9x4 (weight and cable set up is odd)

BB curl:
warmup
5x35x4

DB curl:
10x12'sx10

Overhand BB curl:
10x17.5x10

Spider BB curls:
10x20x4

Standing calf raise:
5-6x120x5

Seated calf raise:
10x40x2
10x60x2

Donkey calf raise:
10x120x4

Tib front raise on seated calf machine:
10x40x3

MISC:
- mean workout arms were pumped for the days
- GVT is seriously hard, was struggling to maintain the weight that i chose for the first set
- rest day today had a massive sleep in and then went into work for the close shift 1pm-7pm
- had some cookies when i came home (ssshhhhh)
- girlfriend bought me the General Issue cologne (was stunned that she would do such a thing) so i bought her some really nice smelling bodywash that she loves because thats how i roll
- going to be doing a different method of training this week will post up tomoro maybe (its new years eve so might not go on here at all )

[tomcardno1]

BACK/CALVES

Deadlifts:
warmup
5x180 (NEW PR)

BB row:
10x40
10x50
10x55
10x60

Close grip lat pulldown:
10x32
10x36
10x36
10x41

Seated cable row:
10x50x4

One arm lat pulldown:
10x18x4

Standing calf raise:
10x100x4

Seated calf raise:
10x60x4

Donkey calf raise:
10x120x4

MISC:
- good day today woke up late had a workout then went to gym
- planning to go for a long walk with my new camelbak on friday... excite
- got legs with Hannah tomorrow

[Zachary533]

180 deads, solid bro!!

[tomcardno1]

180 deads, solid bro!!

hell yeah was stoked as

QUADS/HAMS/GLUTES

BB back squat:
warmup
5x100x3

Leg press:
12x160
10x200
8x240
6x280

Walking BB lunges:
12x30
10x40
8x50
6x60

Leg extensions:
20x14x3

Lying leg curl:
12x27
10x32
8x37
6x46

Seated leg curl:
20x14
20x14
20x18

B/W squats:
100 reps

MISC:
- mean workout with hannah today she pulled out some heavy weights and PR's today
- looking forward to my long as walk tomorrow (4hours) tryna keep the gains lean but dont worry i got a camelbak full of amino's
- have to cut out the **** food just not good for my skin straight up biggest insecurity is my skin!

[tomcardno1]

DELTS/TRAPS/TVA

Military press:
warmup
5x40x3

DB overhead press:
10x16's
10x18's
8x18's

DB lateral raise:
10x8x3

45deg Incline DB lateral raise:
10x6
10x6
10x5 (strict)

Bent over lateral raise:
10x6
10x7
10x7

Seated shrug:
10x20's
10x26's
10x30's

AB roller:
10reps x 3

Prone swiss ball rollout: (new exercise)
10 x b/w x 3

MISC:
- mean workout felt a good pump tried to emulate dorian's principle with 12 sets per body part and failed
- Hannah did real well for her first delts workout proud of her
- went for a long ass walk this avo (3 or so hours) through some mountain ranges out west auckland
- looking forward to a long sleep

here are some shots from today

[tomcardno1]

BI'S/TRI'S/CALVES

BB curl:
warmup
5x35
5x35
5x35

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

Hammer curl:
10x14's
10x16's
10x18's

Cable overhand curl:
10x11
10x11
10x14

Close grip bench press:
10x40
10x50
10x55

Neutral grip DB press:
10x16's
10x16's
10x18's

Straight bar cable triceps extensions:
10x44
10x50
10x50

Single arm cable triceps extensions:
8x20
8x16.5
10x14 + 10x11 + 10x8

DB wrist extensions:
12x4
12x4
15x3

Standing calf raise:
5x100
5x100
5x120
5x120
5x120
single leg:
10x40
10x20
10x10
10x10

MISC:
- got up early for my workout this morning felt a bit **** to be honest
- got a good pump in the triceps and calves
- dont know why when doing single leg calf raises that it's not just half of your normal weight :/

[tomcardno1]

CHEST/CALVES

Flat bench press:
warmup
5 x 60
5 x 65
5 x 65

Incline DB press:
8 x 26's
8 x 28's
8 x 30's
6 x 30's

Incline cable fly's:
10 x 11
10 x 11
10 x 14
10 x 14

Flat bench cable press:
10 x 26
10 x 26
10 x 26
10 x 32

Standing calf raise:
5 x 120 x 5

Seated calf raise:
10 x 40
10 x 40
10 x 60
10 x 60

MISC:
- good workout, mean pump on the cable exercises never done presses before going to be doing them in the future for sure
- hannah did strength work on bench with me then did her own stuff she continues to surprise me
- have arms today, switching up the routine a bit, ive heard that muscles that are lagging should be hit toward the beginning of your split so ill bite and give it a go for a bit

[Zachary533]

Those cable flys are terrific, especially if you keep the motion directly above your chin- if you superset it with the broomstick stretch you can get some awesome density there. WIll have to show you next time!

Awesome session bro!

[tomcardno1]

BI'S/TRI'S/ABS

BB curl:
5 x 35
5 x 35
5 x 40

DB curl:
10 x 12's
10 x 14's
08 x 16's

DB preacher hamer curl:
08 x 12's
08 x 10's
08 x 10's

Straight bar cable curls:
10 x 44
10 x 44
10 x 44
10 x 50

Close grip bench press:
10 x 30
10 x 35
10 x 40
10 x 45

DB close neutral grip bench press
10 x 14's
10 x 16's
10 x 18's
10 x 20's

Straight bar cable triceps extension:
10 x 44
10 x 50
10 x 56
10 x 56

One arm cable triceps extension:
10 x 14
10 x 20
10 x 20

huge ab circuit involved Ab wheel, knee raises, reverse curls, hanging twists, prone holds, prone swiss ball rollouts

MISC:
- mean ab circuit was fair to say i was wasted after
- work at 4... ugh
- back staying with my mum was house sitting with hannah the days just after xmas until now
- bit different feeling having done arms early in the week :/