tomcardno1's log for life

[tomcardno1]

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.

[NaturalPursuit]

what mass gainer are you taking? And i LOVE smith machine front squats! Such a great

[tomcardno1]

what mass gainer are you taking? And i LOVE smith machine front squats! Such a great

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 $10

[Zachary533]

- went and got some nettle tea heard its real healthy so went and bought some for $10

Nice bro! Where did you get it?

[tomcardno1]

Nice bro! Where did you get it?

just from that shop downstairs bro... the only good thing they sell

[tomcardno1]

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 )

[tomcardno1]

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...

[Zachary533]

Fuar nice finisher there bro, I used to do sissy squats finishing up during my contest prep... seriously shreds them up so well! Think I onyl stuck to 50 though, you crazy cat :P

[tomcardno1]

Fuar nice finisher there bro, I used to do sissy squats finishing up during my contest prep... seriously shreds them up so well! Think I onyl stuck to 50 though, you crazy cat :P

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 week

[tomcardno1]

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!

[tomcardno1]

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!

[Zachary533]

Nice bro! Are those pelvic tilts similar to the window wipers?

Glad to hear Hannah is deadlifiting!

[tomcardno1]

Nice bro! Are those pelvic tilts similar to the window wipers?

Glad to hear Hannah is deadlifiting!

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... naptime

[tomcardno1]

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 crossed

[Zachary533]

Lol, more than likely because you've been training in a humid gym in a singlet during summer. The equipment will be causing you to have the acne- nice workout bro

[tomcardno1]

Lol, more than likely because you've been training in a humid gym in a singlet during summer. The equipment will be causing you to have the acne- nice workout bro

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!

[tomcardno1]

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!

[Zachary533]

Great split bro! Will be great to see how it works out longterm- you may need to drop that volume a lil when you want to properly grow again though

[tomcardno1]

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

[tomcardno1]

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 god

[tomcardno1]

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.

[tomcardno1]

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 Zane

[tomcardno1]

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 daily

[tomcardno1]

started new log this one getting messy

http://forum.bodybuilding.com/showth...hp?t=151749233