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
- ""
|
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02-09-2013, 01:33 AM #1
Dream as if you'll lift forever, Lift as if you'll die today: tomcardno1's log
100% 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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02-09-2013, 06:13 AM #2
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02-09-2013, 11:35 AM #3
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02-09-2013, 01:44 PM #4
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02-10-2013, 02:40 AM #5
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02-11-2013, 12:34 AM #6
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02-15-2013, 03:51 PM #7
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
⫸ AUT Certified Personal Trainer
⫸ AUT Sports Performance Nutrition paper completion
⟡ ******** - /tomcardno1
⟡ Instagram - @tomcardno1
⟡ Twitter - @tomcardno1
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02-16-2013, 08:18 PM #8
- Join Date: Jan 2007
- Location: Las Vegas, Nevada, United States
- Posts: 4,599
- Rep Power: 33844
sick looking back
REP BACK PEOPLE with 6K+, and a link, brah.
* Beta Theta Pi (ΒΘΠ)
* Summa Cum Laude (3.8+ GPA) Crew
* Less Than 3 Posts Per Day Crew
Big 3 Max's: Squat 385 x 5, 405 x 3 || Deadlift 365 x 10, 405 x 7 || Bench 205 x 5, 225 x 3
★★★ - - - - - - - - - - - - - - - - - - - ★★★- - - - - - - - - - - - - - - - - ★★★
Inspiration / Origin for my Username: http://eol.org/pages/2922258/overview
★★★ - - - - - - - - - - - - - - - - - - - ★★★- - - - - - - - - - - - - - - - - ★★★
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02-17-2013, 12:47 AM #9
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
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
⫸ AUT Certified Personal Trainer
⫸ AUT Sports Performance Nutrition paper completion
⟡ ******** - /tomcardno1
⟡ Instagram - @tomcardno1
⟡ Twitter - @tomcardno1
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02-24-2013, 12:15 AM #10
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 though100% 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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02-24-2013, 01:42 AM #11
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03-01-2013, 03:29 PM #12
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
100% 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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03-01-2013, 03:39 PM #13
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03-01-2013, 04:17 PM #14
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03-08-2013, 06:25 PM #15
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 60100% 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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03-17-2013, 07:16 PM #16
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03-17-2013, 07:32 PM #17
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03-25-2013, 12:48 PM #18
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