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  1. #31
    RELENTLESS tomcardno1's Avatar
    Join Date: Nov 2012
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    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...

    100% natural bodybuilding

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  2. #32
    PURE INSANITY NaturalPursuit's Avatar
    Join Date: Oct 2011
    Age: 21
    Stats: 5'8", 243 lbs
    Posts: 6,768
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    Sorry to hear the workout faded man but still a good looking session! Love that pic btw.....epic!
    Future IFBB/IFPA PRO
    NASM CPT

    *Owner of Beast Fitness: Online Prep Services
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    Current PRS To Beat:
    Squat: 525x2 / 405x24 / 315x10x10
    Deadlift: 545x2 / 405x20
    Bench: 335x2 / 225x24
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  3. #33
    RELENTLESS tomcardno1's Avatar
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    Originally Posted by NaturalPursuit View Post
    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
    100% natural bodybuilding

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  4. #34
    RELENTLESS tomcardno1's Avatar
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    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!)
    100% natural bodybuilding

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  5. #35
    RELENTLESS tomcardno1's Avatar
    Join Date: Nov 2012
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    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...
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  6. #36
    RELENTLESS tomcardno1's Avatar
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    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
    100% natural bodybuilding

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  7. #37
    RELENTLESS tomcardno1's Avatar
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    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 :/

    100% natural bodybuilding

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  8. #38
    RELENTLESS tomcardno1's Avatar
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    Posts: 249
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    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
    100% natural bodybuilding

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  9. #39
    Chin up and stop crying. Zachary533's Avatar
    Join Date: Feb 2011
    Stats: 6'2", 204 lbs
    Posts: 3,556
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    Awesome log bro, solid legs day! I'll leave some crutches at work :P
    *Advanced 5/3/1 lifts, aiming for Elite*
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  10. #40
    RELENTLESS tomcardno1's Avatar
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    Originally Posted by Zachary533 View Post
    Awesome log bro, solid legs day! I'll leave some crutches at work :P
    you know it took GVT to another level
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  11. #41
    RELENTLESS tomcardno1's Avatar
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    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 :/
    100% natural bodybuilding

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  12. #42
    Chin up and stop crying. Zachary533's Avatar
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    Originally Posted by tomcardno1 View Post
    - 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!
    *Advanced 5/3/1 lifts, aiming for Elite*
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  13. #43
    RELENTLESS tomcardno1's Avatar
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    Originally Posted by Zachary533 View Post
    This fkn guy hahahahahaha, no wonder you looked confused this morning!
    haha you know it i was on another planet bro
    100% natural bodybuilding

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  14. #44
    RELENTLESS tomcardno1's Avatar
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    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

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

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

    *****://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
    Last edited by tomcardno1; 12-21-2012 at 02:15 PM.
    100% natural bodybuilding

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  15. #45
    RELENTLESS tomcardno1's Avatar
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    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
    100% natural bodybuilding

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  16. #46
    RELENTLESS tomcardno1's Avatar
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    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
    100% natural bodybuilding

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  17. #47
    RELENTLESS tomcardno1's Avatar
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    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
    100% natural bodybuilding

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

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  18. #48
    RELENTLESS tomcardno1's Avatar
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    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
    100% natural bodybuilding

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  19. #49
    PURE INSANITY NaturalPursuit's Avatar
    Join Date: Oct 2011
    Age: 21
    Stats: 5'8", 243 lbs
    Posts: 6,768
    Rep Power: 7037
    NaturalPursuit has reached the pinnacle! Best possible rank! (+1000000) NaturalPursuit has reached the pinnacle! Best possible rank! (+1000000) NaturalPursuit has reached the pinnacle! Best possible rank! (+1000000) NaturalPursuit has reached the pinnacle! Best possible rank! (+1000000) NaturalPursuit has reached the pinnacle! Best possible rank! (+1000000) NaturalPursuit has reached the pinnacle! Best possible rank! (+1000000) NaturalPursuit has reached the pinnacle! Best possible rank! (+1000000) NaturalPursuit has reached the pinnacle! Best possible rank! (+1000000) NaturalPursuit has reached the pinnacle! Best possible rank! (+1000000) NaturalPursuit has reached the pinnacle! Best possible rank! (+1000000) NaturalPursuit has reached the pinnacle! Best possible rank! (+1000000)
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    Nice workout! How u like working out with a gf?
    Future IFBB/IFPA PRO
    NASM CPT

    *Owner of Beast Fitness: Online Prep Services
    BeastFitness Website: http://beastfitness101.wix.com/beastfitness

    *YouTube: http://www.youtube.com/NaturallyGreatBB

    *Log: forum.bodybuilding.com/showthread.php?t=146484503

    *Top Supplement Reviewers: http://forum.bodybuilding.com/showthread.php?t=160986371

    Current PRS To Beat:
    Squat: 525x2 / 405x24 / 315x10x10
    Deadlift: 545x2 / 405x20
    Bench: 335x2 / 225x24
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  20. #50
    RELENTLESS tomcardno1's Avatar
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    Originally Posted by NaturalPursuit View Post
    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
    100% natural bodybuilding

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  21. #51
    RELENTLESS tomcardno1's Avatar
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    [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
    100% natural bodybuilding

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  22. #52
    RELENTLESS tomcardno1's Avatar
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    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 )
    100% natural bodybuilding

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  23. #53
    RELENTLESS tomcardno1's Avatar
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    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
    100% natural bodybuilding

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  24. #54
    Chin up and stop crying. Zachary533's Avatar
    Join Date: Feb 2011
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    180 deads, solid bro!!
    *Advanced 5/3/1 lifts, aiming for Elite*
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  25. #55
    RELENTLESS tomcardno1's Avatar
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    Originally Posted by Zachary533 View Post
    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!
    100% natural bodybuilding

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  26. #56
    RELENTLESS tomcardno1's Avatar
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    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




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  27. #57
    RELENTLESS tomcardno1's Avatar
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    Posts: 249
    Rep Power: 178
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    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 :/
    100% natural bodybuilding

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

    ⫸ AUT Certified Personal Trainer
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  28. #58
    RELENTLESS tomcardno1's Avatar
    Join Date: Nov 2012
    Stats: 5'8", 149 lbs
    Posts: 249
    Rep Power: 178
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    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
    100% natural bodybuilding

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

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  29. #59
    Chin up and stop crying. Zachary533's Avatar
    Join Date: Feb 2011
    Stats: 6'2", 204 lbs
    Posts: 3,556
    Rep Power: 2165
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    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!
    *Advanced 5/3/1 lifts, aiming for Elite*
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  30. #60
    RELENTLESS tomcardno1's Avatar
    Join Date: Nov 2012
    Stats: 5'8", 149 lbs
    Posts: 249
    Rep Power: 178
    tomcardno1 has a reputation beyond repute. Second best rank possible! (+100000) tomcardno1 has a reputation beyond repute. Second best rank possible! (+100000) tomcardno1 has a reputation beyond repute. Second best rank possible! (+100000) tomcardno1 has a reputation beyond repute. Second best rank possible! (+100000) tomcardno1 has a reputation beyond repute. Second best rank possible! (+100000) tomcardno1 has a reputation beyond repute. Second best rank possible! (+100000) tomcardno1 has a reputation beyond repute. Second best rank possible! (+100000) tomcardno1 has a reputation beyond repute. Second best rank possible! (+100000) tomcardno1 has a reputation beyond repute. Second best rank possible! (+100000) tomcardno1 has a reputation beyond repute. Second best rank possible! (+100000) tomcardno1 has a reputation beyond repute. Second best rank possible! (+100000)
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    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 :/
    100% natural bodybuilding

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

    ⫸ AUT Certified Personal Trainer
    ⫸ AUT Sports Performance Nutrition paper completion

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