tomcardno1's log for life

[tomcardno1]

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

[tomcardno1]

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!

[Zachary533]

Good to see you've decided to run a log in here bro, subbed!

[tomcardno1]

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

[tomcardno1]

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

[NaturalPursuit]

gratz on the PR on bodyfat! IN bro!!!

[tomcardno1]

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

[tomcardno1]

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...

[tomcardno1]

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!

[tomcardno1]

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

[tomcardno1]

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!

[tomcardno1]

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

[tomcardno1]

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)

[tomcardno1]

this is from the other week at my best... and getting better

[tomcardno1]

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

[tomcardno1]

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

[tomcardno1]

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 )

[tomcardno1]

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

[tomcardno1]

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

[tomcardno1]

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 ******* 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

[NaturalPursuit]

that last back pic is lookin sick! goodluck at the staff function

LMAO @ ******* boss coming to going to avoid his company

haha

[tomcardno1]

that last back pic is lookin sick! goodluck at the staff function

LMAO @ ******* 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

[tomcardno1]

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

[tomcardno1]

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

[tomcardno1]

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)

[tomcardno1]

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

[tomcardno1]

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

[NaturalPursuit]

core is lookin TIGHT in that pic bro! keep up the good work!

[tomcardno1]

core is lookin TIGHT in that pic bro! keep up the good work!

thanks bro!! appreciate your posts

[tomcardno1]

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