Dream as if you'll lift forever, Lift as if you'll die today: tomcardno1's log

[tomcardno1]

Hi, everyone!

How long have you been training?
2 years and 4 months

What are you training for?
I would like to do a show either this year or next, im trying to build some mass after my cut that ended dec 2012

What are your current stats:
<--

... if there are any other questions about me feel free to ask

i look like this:


here are this weeks workouts:


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 reverse 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

- ""

[SPARTAAAAA]

in brah

[Bonkies]

lol sick before pic

[tomcardno1]

in brah

cheers man thanks for your interest

lol sick before pic

hahaha i know right the only one that i could find, never took a decent before pic... thingsishouldadone

[Bronzzi]

IN! I have a question, are the weights in kg or lbs?

[tomcardno1]

IN! I have a question, are the weights in kg or lbs?

thanks for your interest!!! weights are in KG's

[tomcardno1]

amping for arms workout today, next cut i will have striations like these

[Indringa]

sick looking back

[tomcardno1]

BACK/BI'S/ABS

Pullup:
12 x b/w
12 x b/w
12 x b/w
5 x b/w 10sec negative

BB row:
12 x 50
12 x 55
12 x 60
5 x 60 10sec negative

Close grip lat pulldown:
12 x 36
12 x 36
12 x 36
5 x 41 10sec negative

Seated cable row:
12 x 50
12 x 55
12 x 59
5 x 64 10sec negative

Close grip EZ BB curl:
12 x 25
12 x 25
12 x 25
5 x 30 10sec negative

DB hammer curl:
12 x 12's
12 x 12's
12 x 12's
12 x 12's

Cable crunch:
12 x 56 x 4

Hanging pelvic tilt:
12 x b/w x 4

sick looking back

thanks man but i want it looking like this!



CHEST/TRI'S/CALVES

Incline DB bench press:
12 x 20's
12 x 20's
12 x 20's
5 x 20's 10sec negative

Flat DB bench press:
12 x 20's
12 x 20's
12 x 20's
5 x 20's 10sec negative

Decline BB bench press:
12 x 40
12 x 40
12 x 40
5 x 40 10sec negative

Lying EZ bar triceps extension:
12 x 20
12 x 25
12 x 25
5 x 30 10sec negative

One arm cable reverse pushdown:
12 x 11
12 x 14
12 x 16.5
5 x 20 10sec negative

Leg press calf raise:
12 x 40
12 x 80
12 x 120
5 x 100

Standing calf raise:
12 x 60
12 x 60
12 x 70
5 x 100 10sec negative

Seated calf raise:
12 x 40
12 x 60
12 x 60
5 x 60 10sec negative

QUADS/GLUTES/HAMS

BB back squat:
5 x 80
5 x 80
5 x 80
12 x 60

- deloaded on squats

Single leg press:
12 x 40
12 x 80
12 x 80
5x 80 10sec negative

Bulgarian squat:
12 x 20
12 x 20
12 x 20
12 x 20

Leg extension:
12 x 23
12 x 23
12 x 23
5 x 27 10sec negative

Stiff legged deadlift:
12 x 60
12 x 70
12 x 70
5 x 70 10sec negative

Leg curl:
12 x 23
12 x 23
12 x 27
5 x 32 10sec negative

DELTS/TRAPS/ROTATORS/CALVES

Cable external rotation:
15 x 4
15 x 5
15 x 5

Cable internal rotation:
15 x 5
15 x 8
15 x 8

DB abducted external rotation:
15 x 3
15 x 4
15 x 5

DB lateral raise w. supination:
15 x 3
15 x 3
15 x 3

Bent over scapula retraction w. supinated lateral raise:
15 x 2
15 x 2
15 x 2

BB front/back press:
15 x 10
15 x 12.5
15 x 15

45deg incline DB shrug:
15 x 12's
15 x 12's
15 x 12's

Standing calf raise:
12 x 60
12 x 70
12 x 70
5 x 100 10sec negative

Seated calf raise:
12 x 40
12 x 40
12 x 40
5 x 60 10sec negative

Leg press calf raise:
12 x 40
12 x 80
12 x 80
5 x 80 10sec negative

- shoulder injury limiting me to these sorts of exercises, feel free to help diagnose my injury (dont want to go to physiotherapist) it hurts when i bench and do Overhead presses BB & DB. until it feels better will be doing these sorts of workouts.

BI'S/TRI'S/ABS/CALVES

BB curl:
12 x 25
12 x 25
12 x 25
5 x 25 10sec negative

Straight bar Cable curl:
12 x 32
12 x 32
12 x 32
5 x 38

Incline DB curl:
12 x 10's
12 x 10's
12 x 10's
12 x 10's

Overhand BB curl:
12 x 20
12 x 25
12 x 25
12 x 25

DB hammer curl:
12 x 12's
12 x 12's
12 x 12's
12 x 14's

Overhand single arm cable curl:
12 x 11
12 x 11
12 x 11
12 x 11

Close grip BB bench press:
12 x 40
12 x 40
12 x 45
5 x 50 10sec negative

Lying EZ bar triceps extension:
12 x 20
12 x 25
12 x 25
5 x 25 10sec negative

Straight bar cable pushdown:
12 x 38
12 x 38
12 x 44
12 x 50

Single arm cable reverse pushdown:
12 x 11
12 x 14
12 x 14
12 x 14

Single arm overhead DB triceps extension:
12 x 8
12 x 7
12 x 6
12 x 5

Cable crunches:
12 x 62 x 4

Hanging twists:
12 x b/w x 4

AB roller:
12 x b/w x 4

Standing calf raise:
5 x 100
5 x 100
5 x 100
5 x 120

Seated calf raise:
20 x 40
20 x 40
20 x 40
20 x 40

Donkey calf raise:
10 x 100
10 x 100
10 x 100
10 x 120

- high volume for arms, actually felt sore today, never usually sore from arms...

[tomcardno1]

18/2/13
CHEST/TRI'S/ABS

Incline DB bench press:
50 x 10's x 3

Flat DB bench press:
50 x 10's x 3

Decline BB bench press:
50 x 20 x 3

Straight bar cable pushdown:
50 x 20 x 3

Cable crunch:
50 x 50 x 3

19/2/13
QUADS/HAMS/GLUTES/CALVES

BB back squat:
50 x 30 x 3

Leg press:
50 x 40
50 x 80
50 x 80

Leg curl:
50 x 14 x 3

Standing calf raise:
50 x 30 x 3

20/2/13
BACK/BI'S

Lat pulldown:
50 x 32 x 3

Seated cable row:
50 x 32 x 3

Berto row:
50 x 20 x 3

DB hammer curl:
50 x 7's x 3

22/2/13
DELTS/ROTATORS/ABS/CALVES

Ext. rotation:
3 sets

Int. rotation:
3 sets

Abducted ext.:
3 sets

Abducted int.:
3 sets

45deg incline BB front raise (chest on bench):
15 x 10
15 x 10
15 x 12.5
15 x 12.5

Supinated DB lateral raise:
15 x 3's
15 x 3's
15 x 5's

DB lateral raise:
15 x 7's
15 x 7's
15 x 8's

Bent over DB lateral raise:
12 x 7's
12 x 8's
12 x 9's
12 x 10's

BB front and back press:
30 x 10
30 x 12.5
30 x 12.5

Seated calf raise:
50 x 20 x 3

- didnt do arms this week got enough work from the beginning of the week, shoulder feeling a bit better still not right for presses might start decline bench again this week though

[SPARTAAAAA]

good stuff man
decline is good on the shoulders.

[tomcardno1]

good stuff man
decline is good on the shoulders.

yeah i know right it felt really good all of a sudden but still overhead pressing is out of the question for me atm.

25/2/13
CHEST/TRI'S/ABS

Incline DB bench press:
10 x 24's x 10

DB kickbacks:
10 x 10's x 10

Cable crunch:
10 x 56 x 10

26/2/13
LEGS/CALVES

BB back squat:
10 x 80 x 10

Standing calf raise:
10 x 90 x 10

27/2/13
BACK

Underhand BB rows (dorian style):
10 x 60 x 10

Incline cable pullover (imitate nautilus pullover):
12 x 54 x 4

28/2/13
DELTS/ABS

shoulder rehab (rotational movements)

Lateral raise:
10 x 8 x 10

Cable crunch:
10 x 62 x 10

1/3/13
BI'S/TRI'S/FA's/CALVES

DB curl:
10 x 14's x 10

DB hammer curl:
10 x 16's x 4

Cable pushdown:
10 x 50 x 10

Single arm cable pushdown:
12 x 11 x 4

DB wrist reverse curl:
10 x 4's x 10

Standing calf raise:
10 x 90 x 10

Prone swiss ball rollouts:
10 x b/w x 10

found out about this guy Brian Buchanan this week known for his narrow 27 inch waist was then told his secret was that he never trained abs, from now on i will never train abs ever

[Bonkies]

lol 100 reps of squats and we out.

that's sick stuff bro

[tomcardno1]

lol 100 reps of squats and we out.

that's sick stuff bro

bro my legs still got DOMs

[tomcardno1]

3/3/13
CHEST/TRI'S

Decline BB bench press:
5 x 70 x 5

Incline DB bench press:
8 x 26's
8 x 30's
8 x 32's
8 x 32's

Flat DB bench press:
8 x 26's
8 x 28's
8 x 30's
8 x 30's

DB pullover:
12 x 20 x 4

Cable reverse pushdown:
12 x 38 x 4

4/3/13
BACK

Pull up:
5 x 10kg added x 5

BB row:
5 x 60
5 x 70
5 x 80
5 x 80

Close grip lat pulldown:
5 x 41
5 x 46
5 x 46
5 x 46

KROC row:
20 x 32's x 4

5/3/13
LEGS

BB back squat:
5 x 100 x 5

Single leg press:
12 x 40
12 x 60
12 x 60
12 x 80

SLDL:
12 x 60
12 x 70
12 x 80
12 x 90

Donkey calf raise:
20 x 60
20 x 60
20 x 80
20 x 100

6/3/13
DELTS/TRAPS

Rotator work
lots of rotations

DB front raise:
10 x 9's
10 x 10's
10 x 12's
10 x 12's

DB lateral raise:
10 x 7's
10 x 7's
10 x 8's
10 x 9's

Bent over DB lateral raise:
10 x 8's x 4

Seated bent over DB shrug:
10 x 26's
10 x 28's
10 x 30's
10 x 32's

8/3/13
BI's/TRI's/FA's/CALVES

Close grip BB bench press:
5 x 60 x 5

Lying triceps extension:
12 x 20
12 x 25
12 x 25
12 x 25

Cable reverse pushdown:
10 x 38
10 x 44
10 x 44
10 x 44

Single arm cable pushdown:
15 x 11
15 x 14
15 x 14
15 x 14

DB curl:
15 x 12's x 4

Overhand BB curl:
8 x 20
8 x 25
8 x 25
8 x 25

Single arm preacher curl:
12 x 10's x 4

DB hammer curl:
6 x 14's
6 x 16's
6 x 18's
6 x 20's

DB wrist revers curl/BB wrist curl:
15 x 3/30 x 4

Standing calf raise:
5 x 100
5 x 120
5 x 120
5 x 120

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

[Zachary533]

Wish you told me you had a new log bro! IN!

[tomcardno1]

Wish you told me you had a new log bro! IN!

im a very inconsistent logger haha and my posts are getting too long and boring already im going to not put in my whole workouts just when i do something good ( PR's, cool exercises etc. ). otherwise it gets too long and tedious.

[Serb404]

What would you recommend for my stats, been cutting for about 5 weeks now, your log looks amazing bro!