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  1. #1
    RELENTLESS tomcardno1's Avatar
    Join Date: Nov 2012
    Stats: 5'8", 149 lbs
    Posts: 249
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    Dream as if you'll lift forever, Lift as if you'll die today: tomcardno1's log

    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

    - ""
    100% natural bodybuilding

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

    ⫸ AUT Certified Personal Trainer
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  2. #2
    I'm cultivating mass SPARTAAAAA's Avatar
    Join Date: Dec 2011
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    in brah
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  3. #3
    Please Stay Supple Bonkies's Avatar
    Join Date: Jun 2011
    Location: New Zealand
    Stats: 5'11", 195 lbs
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    lol sick before pic
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  4. #4
    RELENTLESS tomcardno1's Avatar
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    Originally Posted by SPARTAAAAA View Post
    in brah
    cheers man thanks for your interest

    Originally Posted by Bonkies View Post
    lol sick before pic
    hahaha i know right the only one that i could find, never took a decent before pic... thingsishouldadone
    100% natural bodybuilding

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

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  5. #5
    Registered User Bronzzi's Avatar
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    IN! I have a question, are the weights in kg or lbs?
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  6. #6
    RELENTLESS tomcardno1's Avatar
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    Originally Posted by Bronzzi View Post
    IN! I have a question, are the weights in kg or lbs?
    thanks for your interest!!! weights are in KG's
    100% natural bodybuilding

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  7. #7
    RELENTLESS tomcardno1's Avatar
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    amping for arms workout today, next cut i will have striations like these

    100% natural bodybuilding

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

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  8. #8
    in - drin - ga Indringa's Avatar
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    sick looking back
    REP BACK PEOPLE with 6K+, and a link, brah.

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  9. #9
    RELENTLESS tomcardno1's Avatar
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    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

    Originally Posted by Indringa View Post
    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...

    100% natural bodybuilding

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

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  10. #10
    RELENTLESS tomcardno1's Avatar
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    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
    100% natural bodybuilding

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  11. #11
    I'm cultivating mass SPARTAAAAA's Avatar
    Join Date: Dec 2011
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    good stuff man
    decline is good on the shoulders.
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  12. #12
    RELENTLESS tomcardno1's Avatar
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    Originally Posted by SPARTAAAAA View Post
    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

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  13. #13
    Please Stay Supple Bonkies's Avatar
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    lol 100 reps of squats and we out.

    that's sick stuff bro
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  14. #14
    RELENTLESS tomcardno1's Avatar
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    Originally Posted by Bonkies View Post
    lol 100 reps of squats and we out.

    that's sick stuff bro
    bro my legs still got DOMs

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  15. #15
    RELENTLESS tomcardno1's Avatar
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    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
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  16. #16
    Chin up and stop crying. Zachary533's Avatar
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    Wish you told me you had a new log bro! IN!
    *Advanced 5/3/1 lifts, aiming for Elite*
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  17. #17
    RELENTLESS tomcardno1's Avatar
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    Originally Posted by Zachary533 View Post
    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.
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  18. #18
    Balkan Serb404's Avatar
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    What would you recommend for my stats, been cutting for about 5 weeks now, your log looks amazing bro!
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