QUADS/HAMS/CALVES
BB back squat:
warmup
5 x 100
5 x 100
5 x 105
Smith machine front squat:
8 x 50 / 15 x 30
8 x 60
8 x 60
Leg press:
8 x 240 / 15 x 120
8 x 240
8 x 240
Leg extension:
8 x 32 / 15 x 14
8 x 27
8 x 27
Romanian DL:
8 x 100 / 15 x 60
8 x 100
8 x 100
Lying leg curl:
8 x 39 / 15 x 18
8 x 39
8 x 39
Standing calf raise:
5 x 120 x 4
Seated calf raise:
10 x 40
10 x 40
10 x 60
10 x 60
Donkey calf raise:
10 x 120
10 x 120
10 x 120
10 x 140
MISC:
- had a good day slept in then went and helped mum with her shop then went for workout then work :/
- work was on a bitch after my workout because im on my feet for the whole time pretty much
- mean workout overall sick pump and feeling at the end of the workout
- finding it hard to down this mass gainer I got tastes like chit.
|
Thread: tomcardno1's log for life
-
01-08-2013, 11:40 PM #61100% natural bodybuilding
My Online Journal:
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-
01-09-2013, 05:18 AM #62
-
01-11-2013, 01:44 PM #63
the mass gainer im taking is gaspari not the best i know but im going to try something different when i run out of this one!
DELTS/TRAPS/CALVES
DB overhead press:
warmup
10 x 12's
10 x 12's
10 x 14's
10 x 14's
10 x 16's
10 x 18's
10 x 16's
Shoulder press machine:
10 x 23
10 x 27
10 x 27
10 x 32
DB lateral raises:
10 x 7's
10 x 7's
10 x 8's
10 x 8's
45deg Incline lateral raises:
10 x 5's
10 x 5's
10 x 6's
10 x 6's
Bent over lateral raises:
10 x 7's
10 x 7's
10 x 8's
10 x 8's
Seated DB shrugs:
10 x 22's
10 x 24's
10 x 30's
Standing calf raise:
5 x 120 x 5
Seated calf raise:
10 x 60 x 4
Donkey calf raise:
10 x 120 x 4
MISC:
- good pump in the workout quite high volume
- went and got some nettle tea heard its real healthy so went and bought some for $10100% natural bodybuilding
My Online Journal:
http://forum.bodybuilding.com/showthread.php?t=151749233
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-
01-11-2013, 01:53 PM #64
-
-
01-11-2013, 03:06 PM #65
-
01-11-2013, 03:32 PM #66
BACK/CALVES
Deadlifts:
warmup
5 x 140 (bit of a deload)
Pull up:
10 x b/w
10 x b/w
10 x b/w
Two hand DB row:
10 x 24's
10 x 26's
10 x 30's
Wide Neutral grip lat pulldown:
10 x 36
10 x 41
10 x 46
Seated cable row:
10 x 50
10 x 55
10 x 59
One arm lat pulldown:
10 x 18
10 x 18
10 x 18
Donkey calf raise:
10 x 120 x 3
10 x 140
Standing calf raise:
5 x 100 x 5
Seated calf raise:
10 x 40 x 2
10 x 60 x 2
MISC:
- went a bit lighter on the deadlifts this week, felt a pinch when i maxed out last week
- tried the nettle tea today tastes just like green tea to me
- cant wait to start seeing weights go up on the bar and on the scales (but the scales part slowly )100% natural bodybuilding
My Online Journal:
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-
01-15-2013, 10:15 PM #67
apologies for not posting the last couple days, been slammed with work and just plain tired so ive been trying to get my sleep in.
PECS/ABS
Bench press:
warmup
5 x 65
5 x 65
5 x 67.5
Incline DB bench press:
8 x 28's
8 x 28's
8 x 30's
6 x 32's
Incline DB fly:
10 x 12's
10 x 14's
10 x 14's
10 x 16's
Incline cable fly:
10 x 11
10 x 11
10 x 14
10 x 14
Push up:
40 x b/w x 2
Prone swiss ball rollout:
10 x b/w
10 x b/w
10 x b/w
10 x b/w
Swiss ball crunches (arms above head trying to crunch straight up):
10 x b/w
10 x b/w
10 x b/w
10 x b/w
-yes alot of incline work... for a good reason.
BI'S/TRI'S/CALVES
Close grip bench press:
warmup
5 x 50
5 x 60
5 x 62.5
Close neutral grip DB press:
10 x 16's
10 x 18's
10 x 20's
10 x 22's
Underhand straight bar cable triceps extension:
10 x 38
10 x 44
10 x 44
10 x 50
Single arm cable triceps extension:
10 x 14
10 x 16.5
10 x 16.5
10 x 20
BB curl:
warmup
5 x 35
5 x 35
5 x 40
Overhand BB curl:
10 x 20
10 x 20
10 x 23
10 x 23
Incline DB curl:
10 x 10's
10 x 10's
10 x 12's
10 x 12's
DB hammer curl:
10 x 14's
10 x 16's
10 x 14's
10 x 12's (strict pausing at the top of each rep for 1 sec)
Tibialis front raise:
10 x 40
10 x 40
10 x 60
Standing calf raise:
5 x 100 x 4
Seated calf raise:
10 x 40
10 x 60
10 x 60
10 x 60
Donkey calf raise:
10 x 120
10 x 120
10 x 140
10 x 140
-high volume calf work is siiiiiick
QUADS/GLUTES/HAMS
BB squat:
warmup
5 x 100
5 x 105
5 x 110
Leg press:
10 x 200
10 x 200
10 x 200
10 x 240
Lunges:
10 x 60
10 x 70
10 x 80
10 x 90
Leg extenstion:
10 x 18
10 x 18
10 x 18
10 x 23
DB romanian DL's:
10 x 30's
10 x 32's
10 x 40's
10 x 50's
Lying leg curl:
10 x 27
10 x 27
10 x 27
10 x 32
Squats:
100 x b/w
-the finisher...100% natural bodybuilding
My Online Journal:
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-
01-16-2013, 01:07 AM #68
-
-
01-18-2013, 12:44 AM #69
it's a killer for sure, i like to do random finishers here and there, usually a bodyweight exercise and do stooopid amount of reps
DELTS/TRAPS/ABS
Military press:
warmup
5 x 40
5 x 42.5
5 x 45
DB overhead press:
10 x 16's
10 x 18's
10 x 18's
10 x 20's
45deg Incline DB lateral raise:
10 x 5's
10 x 6's
10 x 6's
10 x 7's
Bent over DB lateral raise:
10 x 7's
10 x 8's
10 x 9's
10 x 10's
Seated DB shrug:
10 x 22's
10 x 28's
10 x 30's
10 x 32's
AB wheel:
10 x b/w x 4
Hanging twist:
10 x b/w x 4
Swiss ball crunch:
10 x b/w x 4
- mean workout nice and short, real good pump in delts and good contractions on shrugs
BACK/CALVES
Pull up:
10 x b/w x 4
Wide neutral grip lat pulldown:
10 x 41
10 x 46
10 x 51
10 x 56
BB row:
10 x 50
10 x 60
10 x 60
10 x 70
Seated cable row:
10 x 50
10 x 50
10 x 55
10 x 60
Cable arm adductions:
10 x 26
10 x 32
10 x 38
10 x 44
Berto row:
10 x 26
10 x 32
10 x 38
10 x 44
Seated calf raise:
10 x 40
10 x 60
10 x 60
10 x 60
Standing calf raise:
5 x 100
5 x 120
5 x 120
5 x 125
Donkey calf raise:
10 x 120
10 x 120
10 x 140
10 x 140
- mean pump in the lats, skipped deadlifts today DOMs still in glutes and hams will make sure of some heavy pulling next week100% natural bodybuilding
My Online Journal:
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⟡ ******** - /tomcardno1
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-
01-21-2013, 01:59 AM #70
BI'S/TRI'S/AB'S
BB curl:
5 x 35
5 x 40
5 x 40
DB curl:
10 x 12
10 x 12
10 x 12
10 x 14
Hammer curl:
10 x 14
10 x 14
10 x 14
10 x 14
Overhand cable curl:
10 x 26
10 x 26
10 x 28.5
10 x 32
Close grip bench press:
5 x 50
5 x 60
5 x 62.5
Close neutral grip DB press:
10 x 16's
10 x 18's
10 x 20's
10 x 22's
V-bar pushdowns:
10 x 50
10 x 56
10 x 58.5
10 x 62
One arm cable triceps extension:
10 x 11
10 x 14
10 x 16.5
10 x 20
Hanging pelvic tilt:
12 x b/w x 4
Hanging leg raise:
12 x b/w x 4
Diaphragm contractions:
4 x 12
- saturday's workout rather awesome addition to ab's was pelvic tilts, turning on lower ab's like crazy
PEC'S/CALVES
Flat bench press:
warmup
5 x 65
5 x 65
5 x 67.5
Incline DB press:
20 x 16's
20 x 14's
20 x 14's
20 x 16's
Incline cable fly:
20 x 8
20 x 11
20 x 11
20 x 11
Push ups:
20 x b/w
20 x b/w
20 x b/w
20 x b/w
Standing calf raise:
5 x 120
5 x 120
5 x 120
5 x 126
Seated calf raise:
10 x 40
10 x 60
10 x 60
10 x 60
- mean workout, although shoulder wasnt feeling great, going to do some rehab work on it over the next few days high reps ftw!100% natural bodybuilding
My Online Journal:
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⫸ AUT Certified Personal Trainer
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⟡ ******** - /tomcardno1
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-
01-21-2013, 05:39 PM #71
BACK/AB'S
Deadlift:
warmup
5 x 170
BB row:
8 x 60 / 15 x 40
8 x 70
8 x 75
Seated cable row:
8 x 64 / 15 x 41
8 x 68
8 x 73
Close grip lat pulldown:
8 x 41 / 15 x 23
8 x 45
8 x 45
Berto row:
8 x 44 / 15 x 26
8 x 44
8 x 44
Hanging pelvic tilt:
12 x b/w x 4
Prone swiss ball rollout:
12 x b/w x 4
Decline crunches:
12 x b/w x 4
MISC:
- mean pump!
- new ab exercises working well
- Hannah's DL's are improving
- burn set's are just plain wicked!100% natural bodybuilding
My Online Journal:
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⟡ ******** - /tomcardno1
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-
01-21-2013, 05:48 PM #72
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-
01-22-2013, 07:57 PM #73
they are like a partial leg raise, straight legs tilt pelvis, contract lower abs and hold for a 2 count then back down. and yes she deadlifts, oh and 'she squats bro'
QUADS/GLUTES/HAMS/CALVES
BB squat:
warmup
5 x 100
5 x 105
5 x 110
Leg press:
8 x 240 / 15 x 120
8 x 240
8 x 240
Hack squat:
8 x 100 / 15 x 50
8 x 120
8 x 120
Leg extension:
8 x 32 / 15 x 14
8 x 32
8 x 32
Lying leg curl:
8 x 39 / 15 x 18
8 x 39
8 x 39
Seated leg curl:
8 x 27 / 15 x 11
8 x 27
8 x 27
Standing calf raise:
5 x 102 x 10
MISC:
- mean workout could hardly walk after, and got that ill feeling as i was stretching after, sign of an intense workout
- Hannah is getting strong *5 x 55* for squats
- relaxing afternoon ahead... naptime100% natural bodybuilding
My Online Journal:
http://forum.bodybuilding.com/showthread.php?t=151749233
⫸ AUT Certified Personal Trainer
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⟡ ******** - /tomcardno1
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-
01-23-2013, 06:07 PM #74
DELTS/TRAPS/AB'S
Military press:
warmup
5 x 40
5 x 42.5
5 x 42.5
Seated DB press:
8 x 18's / 15 x 10's
8 x 18's
8 x 18's
DB side lateral raise:
8 x 10's / 15 x 5's
8 x 10's
8 x 10's
Bent over DB lateral raise:
8 x 10's / 15 x 6's
8 x 10's
8 x 10's
Seated DB shrug:
8 x 30's / 15 x 18's
8 x 30's
8 x 30's
Swiss ball crunch:
12 x b/w x 4
Hanging twists:
12 x b/w x 4
Weighted cable crunch:
12 x 56 x 4
MISC:
- another great workout abs were sore
- on a personal insecurity note, im starting to get hormonal acne on shoulders,chest and back... one of my mates told me its because all the sex ive been having (yes very brutally honest post but it the truth) and that the hormones being released while having sex will level out and the acne will go away... fingers crossed100% natural bodybuilding
My Online Journal:
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⟡ ******** - /tomcardno1
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-
01-23-2013, 06:32 PM #75
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01-25-2013, 03:15 PM #76
i dont think it's that bro. i've been training in a singlet all summer and nothings happened. jackson told me about how it also happened to him when he started with relationship and he began to breakout, something to do with testosterone being released (or higher levels of it) into the bloodstream causing oils to be secreted into the skin, causing acne... FML just gonna wait it out and see if it levels out over the next week or two wont be taking my shirt off or going to the beach anytime soon
anyway... here's my workout!
BI'S/TRI'S/CALVES
BB curl:
5 x 35
5 x 40
5 x 40
DB curl:
8 x 14' / 15 x 8's
8 x 14's
8 x 14's
Hammer curl:
8 x 16's / 15 x 9's
8 x 16's
8 x 16's
Overhand single arm cable curl:
8 x 14 / 15 x 8
8 x 16.5
8 x 16.5
Close grip BB bench press:
5 x 50
5 x 60
5 x 65
Close neutral grip DB press:
8 x 22's / 15 x 12's
8 x 22's
8 x 22's
Straight bar cable triceps extension:
8 x 50 / 15 x 32
8 x 56
8 x 56
Single arm underhand cable triceps extension:
8 x 16.5 / 15 x 11
8 x 20
8 x 20
Standing calf raise:
5 x 120 x 4
Leg press calf raise:
10 x 80
10 x 120
10 x 120 / 10 x 80 / 10 x 40
Seated calf raise:
10 x 40
10 x 40
10 x 60
10 x 60
MISC:
- tried bikram yoga yesterday, would seriously recommend it to anyone wanting to try something new, or anyone trying to shed some excess water weight or just a calorie burn in general so so so so awesome!!!
- loving life in general at the moment
- one month anniversary with Hannah today, she made me a cool present and cooked me french toast for breakfast, i bought her some karyn walker ********* ! overall good day working at the moment but gonna spend the night with her tonight.
peace out!100% natural bodybuilding
My Online Journal:
http://forum.bodybuilding.com/showthread.php?t=151749233
⫸ AUT Certified Personal Trainer
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⟡ ******** - /tomcardno1
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-
-
01-28-2013, 05:53 PM #77
hey! started doing a similar split to what Frank Zane did back in his day
here are the first 2 workout ive done
BACK/BI'S/FOREARMS/ABS
Deadlift:
warmup
5 x 170
Pullup:
12 x b/w
12 x b/w
12 x b/w
12 x b/w
Wide grip lat pulldown:
12 x 41
12 x 41
12 x 41
12 x 41
Single arm lat pulldown:
12 x 18
12 x 14
12 x 14
12 x 14
DB curl:
12 x 12
12 x 12
12 x 12
12 x 12
Hammer curl:
12 x 12
12 x 10
12 x 10
12 x 10
Prone swiss ball rollout:
12 x b/w
"
"
"
Ab roller:
12 x b/w
"
"
"
Decline crunch:
12 x b/w
"
"
"
CHEST/DELTS/TRI'S/ABS
Flat BB bench press:
5 x 60
5 x 65
5 x 67.5
Incline DB bench press:
12 x 22's
"
"
"
Seated DB overhead press:
12 x 14's
"
"
12 x 12's
DB lateral raise:
12 x 7's
"
"
"
45deg Incline DB lateral raise:
12 x 6's
"
"
"
Close grip BB bench press:
12 x 40
"
"
"
Straight bar cable triceps extension:
12 x 38
"
"
12 x 40.5
Hanging leg raise:
12 x b/w
"
"
"
MISC:
- been busy the last couple days
- loving this split hitting everything twice a week is just what i like
- amping for legs tomorrow going to be good with some FZ style leg press stay tuned!100% natural bodybuilding
My Online Journal:
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⟡ ******** - /tomcardno1
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-
01-28-2013, 06:06 PM #78
-
01-28-2013, 06:13 PM #79
i know what you mean i guess i just love training too much to drop that volume.. one thing to note though was my workout was only an hour and i didnt feel spent after it good sign i guess
100% natural bodybuilding
My Online Journal:
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-
01-29-2013, 07:55 PM #80
QUADS/HAMS/CALVES
BB back squat:
warmup
5 x 100
5 x 105
5 x 110
FZ leg press (heels off the bottom of the pad):
12 x 80
12 x 120
12 x 100
12 x 100
Leg extension:
12 x 23
12 x 23
12 x 27
12 x 27
[b]BB romanian deadlift:[/]b
12 x 60
12 x 80
12 x 100
12 x 100
Lying leg curl:
12 x 27
"
"
"
Standing calf raise:
12 x 60
"
"
"
Leg press calf raise:
12 x 40
"
"
"
Seated calf raise:
12 x 40
"
"
"
MISC:
- loved the FZ leg press, got my quads sooo good
- higher reps on calves felt good maintained a mean pump
- just straight up idolizing FZ at the moment he is simply a god100% natural bodybuilding
My Online Journal:
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⫸ AUT Certified Personal Trainer
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⟡ ******** - /tomcardno1
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-
-
01-30-2013, 06:36 PM #81
BACK/BI'S/FOREARMS/ABS
BB rows:
12 x 50
12 x 55
12 x 60
12 x 65
Seated cable row:
12 x 50
12 x 55
12 x 59
12 x 64
Pendlay row:
12 x 50
"
"
"
seated DB shrug:
12 x 22's
12 x 28's
12 x 28's
12 x 30's
Incline DB curl:
12 x 10's
"
"
"
Overhand BB curl:
12 x 20
"
"
"
BB wrist curl / DB reverse wrist curl:
12 x 30 / 12 x 4's
"
"
"
DIDNT DO ABS SPENT TOO LONG IN THE GYM
MISC:
- mean workout felt a good pun in my back, as you may have noticed it was more of a back thickness day
- bought some vitamin D because i havent had the time to get it naturally (go out in the sun) lately
- skin getting a little bit better each day hopefully hormone levels are finding a balance.100% natural bodybuilding
My Online Journal:
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⫸ AUT Certified Personal Trainer
⫸ AUT Sports Performance Nutrition paper completion
⟡ ******** - /tomcardno1
⟡ Instagram - @tomcardno1
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-
02-01-2013, 01:59 PM #82
DELTS/CHEST/TRI'S/ABS
Military press:
5 x 40
5 x 42.5
3 x 42.5
Standing one arm overhead DB press:
12 x 14
12 x 14
12 x 14
12 x 12 (make a lighter weight feel heavier)
Bent over DB lateral raise:
12 x 6's
12 x 6's
12 x 7's
12 x 7's
Incline DB bench press:
12 x 20's
12 x 18's
12 x 18's
12 x 18's
Machine bench press:
12 x 36
12 x 36
12 x 36
12 x 26
Decline BB bench press:
12 x 50
12 x 45
12 x 40
12 x 40
Triceps bench dips:
12 x b/w + 20kg strength bag
12 x b/w + 25kg strength bag
12 x b/w + 35kg strength bag
12 x b/w + 35kg strength bag
Single arm cable triceps extension:
12 x 14
12 x 14
12 x 14
12 x 14
Cable crunch and twist:
12 x 56 x 4
Roman chair crunch:
12 x b/w x 4
Stomach vacuums:
4 sets of 12 reps
MISC:
- day off working so pretty chilled day washed the car, also went to the mall and got this book 'delavier's stretching anatomy' got 2 of his books already so thought i'd add to the collection
- overall good workout really tried to feel the muscles working then just push weight
"make a lighter weight feel heavier" - Frank Zane100% natural bodybuilding
My Online Journal:
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⟡ ******** - /tomcardno1
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-
02-09-2013, 01:18 AM #83
5/2/13
BACK/BI'S/CALVES
Deadlift:
warmup
7 x 180
Pullup:
12 x b/w
12 x b/w
12 x b/w
12 x b/w
BB row:
12 x 50
12 x 55
12 x 60
12 x 70
Wide grip lat pulldown:
12 x 36
12 x 36
12 x 41
12 x 41
Berto row:
12 x 32
12 x 32
12 x 32
12 x 32
DB curl:
12 x 12's
12 x 14's
12 x 14's
12 x 14's
Overhand BB curl:
12 x 17.5
12 x 20
12 x 22.5
12 x 22.5
Donkey calf raise:
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
CHEST/TRI'S/ABS
Flat BB bench press:
5 x 65
5 x 67.5
5 x 70
Incline DB bench press:
12 x 22's
12 x 24's
12 x 24's
12 x 24's
Decline BB bench press:
12 x 45
12 x 45
12 x 45
12 x 45
Straight bar cable pushdown:
12 x 44
12 x 44
12 x 44
12 x 50
Single arm cable reverse pushdown:
12 x 11
12 x 14
12 x 14
12 x 14
Hanging pelvic tilt:
12 x b/w x 4
Hanging leg raise:
12 x b/w x 4
Cable crunch:
12 x 56 x 4
- same principle of training as above workout
7/2/13
QUADS/HAMS/GLUTES
BB back squat:
5 x 100
5 x 105
5 x 110
FZ leg press:
12 x 80
12 x 100
12 x 100
12 x 100
Leg extension:
12 x 23
12 x 23
12 x 27
12 x 27
Stiff legged deadlift:
12 x 70
12 x 70
12 x 70
12 x 70
Lunges:
12 x 60
12 x 60
12 x 60
12 x 60
Lying leg curl:
12 x 23
12 x 23
12 x 23
12 x 27
- ""
8/2/13
DELTS/TRAPS/CALVES
military press:
5 x 40
5 x 40
5 x 45
Behind head over head BB press:
12 x 20
12 x 20
12 x 20
12 x 20
DB lateral raise:
12 x 7's
12 x 7's
12 x 8's
12 x 8's
45deg DB lateral raise:
12 x 5's
12 x 6's
12 x 6's
12 x 7's
Bent over DB lateral raise:
12 x 7's
12 x 8's
12 x 8's
12 x 8's
BB shrug:
12 x 60
12 x 60
12 x 80
12 x 80
Seated DB shrug:
12 x 26's
12 x 26's
12 x 26's
12 x 26's
Standing calf raise:
12 x 60 x 4
- ""
9/2/13
BI'S/TRI'S/FOREARMS/CALVES
Close grip BB bench press:
12 x 40
12 x 45
12 x 47.5
12 x 50
CLose grip machine press:
12 x 32
12 x 36
12 x 41
12 x 41
Straight bar cable pushdown:
12 x 38
12 x 44
12 x 50
12 x 56
Straight bar cable reverse pushdown:
12 x 32
12 x 32
12 x 32
12 x 34.5
Single arm cable reverse pushdown:
12 x 11
12 x 14
12 x 14
12 x 16.5
BB curl:
12 x 25
12 x 30
12 x 30
12 x 30
DB curl:
12 x 12's
12 x 12's
12 x 12's
12 x 12's
Over hand straight bar cable curl:
12 x 32
12 x 32
12 x 32
12 x 32
DB hammer curl:
12 x 14's
12 x 14's
12 x 14's
12 x 14's
Wrist revers curls:
12 x 4's x 4
Leg press calf raise:
12 x 40
12 x 80
12 x 80
12 x 80
Seated calf raise:
12 x 40
12 x 40
12 x 60
12 x 60
Standing calf raise:
12 x 60
12 x 60
12 x 70
12 x 80
- ""
- going to be logging once a week with a massive post like this one, seems alot better and i dont have to come on here everyday to log my progress, because progress does not happen daily100% natural bodybuilding
My Online Journal:
http://forum.bodybuilding.com/showthread.php?t=151749233
⫸ AUT Certified Personal Trainer
⫸ AUT Sports Performance Nutrition paper completion
⟡ ******** - /tomcardno1
⟡ Instagram - @tomcardno1
⟡ Twitter - @tomcardno1
-
02-09-2013, 02:24 AM #84
started new log this one getting messy
http://forum.bodybuilding.com/showth...hp?t=151749233100% natural bodybuilding
My Online Journal:
http://forum.bodybuilding.com/showthread.php?t=151749233
⫸ AUT Certified Personal Trainer
⫸ AUT Sports Performance Nutrition paper completion
⟡ ******** - /tomcardno1
⟡ Instagram - @tomcardno1
⟡ Twitter - @tomcardno1
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