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Re: Maximum Potential - Back on my workout

PostPosted: Wed Dec 21, 2011 3:34 pm
by hardcore iv
19/12
pullups - 3x5
lat pulldown - 3x10
leg extension - 3x10
leg curl - 3x10
shoulder presss - 3x10
delt machine - 3x10
rear delt flyes - 3x10
21s - 1x60lb
hex db holds

22/12
pullups - 3x5
machine rows - 3x10
leg extension - 3x10
leg curls - 3x10
tricep ext - 3x10
21s - 1x60
curls - 7x60lb
rear delt flyes - 3x10
chest press - 3x10
lat machine - 3x10
delt machine - 3x10
machine rows - 3x10
playing with grippers

Re: Maximum Potential - Back on my workout

PostPosted: Thu Dec 29, 2011 1:42 pm
by hardcore iv
29/12
pullups - 5x3,2,1
lat pulldown - 3x10
chest press - 3x10
bicep and tricep blasting
rear delt flyes - 3x10
scarecrows
leg extensions - 3x10
leg curls - 3x10
DB shrugs - 3x10x20kg

Re: Maximum Potential - Back on my workout

PostPosted: Tue Jan 03, 2012 5:02 pm
by hardcore iv
4/1
cable shoulder press - 4x10
leg extension - 4x10 up to 65
leg curl - 4x10
db lat raises - 1x10 followed by 3 sets of machine lat raises
scarecrows - 2x10
21s - 1x60lb then a set of 19s@60lbs
rear delt flyes - 4x10
hammer strength shrugs - 3x10x100kg
calf raises - 4x10
machine zottman curls - 3x10

I started the velocity diet a few days ago weighing in at 96kg. Hope to see some abs by the end of it.

Re: Maximum Potential - Back on my workout

PostPosted: Thu Jan 05, 2012 4:12 pm
by hardcore iv
6/1
Pullups - 3x5, 3
lat pulldown - 4x10
cable chest press - 3x10
machine chest press - 3x10
standing ez bar tricep extension - 2x10
machine zottmans - 3x10
machine dips - 2x10
leg extension - 4x10
leg curls - 3x10
rear delt flyes - 3x10
seated rows - 3x10

Re: Maximum Potential - Back on my workout

PostPosted: Thu Jan 05, 2012 4:23 pm
by baldy
[quote="hardcore iv"]
I started the velocity diet a few days ago weighing in at 96kg. Hope to see some abs by the end of it.

Ready for winter? :?

Re: Maximum Potential - Back on my workout

PostPosted: Fri Jan 06, 2012 12:42 am
by seasiren
The velocity diet is a tough one. Good luck with your goal!

Re: Maximum Potential - Back on my workout

PostPosted: Sun Jan 08, 2012 12:20 pm
by hardcore iv
[quote="baldy"][quote="hardcore iv"]
I started the velocity diet a few days ago weighing in at 96kg. Hope to see some abs by the end of it.

Ready for winter? :?


Will still have a few weeks of warm weather post-diet ;)

[quote="seasiren"]The velocity diet is a tough one. Good luck with your goal!

Thanks. Week one is done and fairly comfortably too.

8/1
Log bench - 8xempty(can't rememember how much it weighs), 8x+20, 8x+30, 2x+50kg
BB wrist curls - 20xbar
reverse wrist curls - 18xbar
behind back wrist curl - 20xbar
21s - 1x20, 1x30kg
seated BB press - 2x10x30kg
weaver stick radial and ulnar deviation to failure
played with my powerball when i got home. 8053 RPM is my best so far.

Re: Maximum Potential - Back on my workout

PostPosted: Tue Jan 10, 2012 10:58 am
by hardcore iv
10/1
bit half-arsed today
bench - 10x30, 10x50, 5x70, 5x80kg
reverse 21s - 1xbar
wrist curls - 2x20xbar
various tricep stuff
pullups - 5, 6 & 6

Re: Maximum Potential - Back on my workout

PostPosted: Thu Jan 12, 2012 10:17 am
by hardcore iv
12/1
pullups - 5x5
chinups - 3x5
pushups - 3x20

Re: Maximum Potential - Back on my workout

PostPosted: Thu Jan 12, 2012 4:13 pm
by tal
Velocity diet eh, you are living up to your username :)

What weight are you hoping to get down to? Soon the skinny beasts will rule VF!

Re: Maximum Potential - Back on my workout

PostPosted: Fri Jan 13, 2012 3:50 am
by hardcore iv
[quote="Talyn"]
What weight are you hoping to get down to? Soon the skinny beasts will rule VF!


Mid to low 80s would be good, enough to start seeing abs I hope.

Re: Maximum Potential - Back on my workout

PostPosted: Mon Jan 16, 2012 2:08 pm
by hardcore iv
16/1
lat pulldown - 5x10
hammerstrength row - 2x10x40, 2x10x50
seated row - 10x60, 2x10x90
standing machine press - 2x8x70
21s - 2x50lb
tricep extensions - 3x10
leg extensions - 10x40, 50, 60, 70, 75
standing leg curls - 10x30, 2x10x40

Re: Maximum Potential - Back on my workout

PostPosted: Thu Jan 19, 2012 10:23 am
by hardcore iv
18/1
Lat pulldown - 4x10
hammerstrength seated row - 3x10x55kg
leg extensions - 10x50, 60 & 75
standing leg curls - 3x10
rear delt flyes - 2x10
seated overhead press - 3x10
wrist curls - 3x10x27.5kg
reverse wrist curls - 3x10x40lbs
hammer curls - 2x5x37.5, 3x37.5kg

Re: Maximum Potential - Back on my workout

PostPosted: Sat Jan 21, 2012 2:12 pm
by hardcore iv
21/1
lat pulldown - 3x10
seated row - 2x10
machine row - 2x10
seated cable press - 10x50, 2x70
rear delt flye - 2x10
hammer strength row - 10x1 (2 seconds between each rep) 2x5x80kg
preacher curls (varying grips) - 4x10
tricep pushdown - 3x10
cable shrugs - 3x10
leg extensions - 10x50, 60, 80
leg curls - 2x10
bench - 2x10x50 (1st set close, 2nd set wide grip)

Re: Maximum Potential - Back on my workout

PostPosted: Fri Jan 27, 2012 3:02 pm
by hardcore iv
28/1
lat pulldown - 10x20.5, 36.5, 30.5, 8x30.5
military press - 10x30, 5x5x40kg
cable chest press - 8x30, 35, 3x52.5
leg extension - 10x55, 70, 80
leg curl - 2x10
bb curls - 3x8x30
cable shrugs - 4x10 working up to 70
machine hammer curls - 3x8x20
tricep extension - 3x10