Maximum Potential - A new hope

[hardcore iv]

27/2
bench workout #5
bench - 8x30, 5x60, 6x75, 2x5x80, 5x85kg
db flyes - 3x12x10kg
incline bench -2x10xbar, 2x10x30kg
miltary press - 10x30, 8x40, 1x50kg
bb curl - 1x50kg
chain lat raises - 3x12x?
db tricep extension - 4x10x10kg
rolling thunder - lots of singles working up to about 50kg both hands
nail bending - 2 easy bolts bent between sets of flyes.

[hardcore iv]

2/3
bench workout #6
bench - 8x40, 3x60, 3x70, 2x3x85, 2x95, 1(f on 2)x95, Nx100kg
tricep extensi0n - 2x12x25kg

[hardcore iv]

5/3
Bench workout #7
Bench - 10xbar, 5x60, 2x5x80, 2x3x90, 2x2(f on 3)x90kg failed session. need to lower weights
db flyes - 3x10x12.5kg
incline db press - 10x12.5, 15, 3x10x17.5kg
one arm db press - 3x8x17.5kg
rear delt band flyes - 4x12
lots of tricep stuff

[hardcore iv]

7/3
Pullups - 5x5
bb row - 10x50, 3x10x70kg
bb curls - 3x10x27.5kg

Last physio session today. All clear on the hip front. Will be having a few sessions with a gymnastics coach to help me with my flexibility and then rebuilding can commence.

[hardcore iv]

9/3
Bench session #8
warmup - kb swings and snatches
bench - 10x30, 5x50, 3x70, 2x3x85, 2x1x95, Nx105kg
some tricep stuff
kb swings and snatches - 2x10 each arm non stop

[hardcore iv]

12/3
Bench session #9
bench - 10xbar, 5x50, 5x65, 2x5x80, 2x3x90, 3(f on 4)x90kg
DB bench - 3x8x25kg
DB tricep extension - 3x8x13kg

[knackers]

good work man, you got further than I did !

I struggled on #7 and #8, then cracked it and tried for singles, haha

[hardcore iv]

good work man, you got further than I did !

I struggled on #7 and #8, then cracked it and tried for singles, haha

Cheers. I struggled at certain stages too so just lowered the weights.

14/3
lat pulldown - 10x110, 130,150lbs
bent over row - 8x40
one arm barbell row - 5x40kg
seated row - 10x80, 100lbs
barbell curls - 5x5x40kg

[Talyn]

Ivan, you need to post the details of the meat cake in the recipe section! I was in awe

[hardcore iv]

Ivan, you need to post the details of the meat cake in the recipe section! I was in awe

All the info is here http://fatfueledvegan.blogspot.com.au/2012/03/gluten-free-meat-cake.html

16/3
Bench session #10
bench - 10xbar, 5x50, 3x70, 1x80, 2x3x90, 2x100, 2x1(f on 2)x100kg
bench dips - 3x8

[hardcore iv]

17/3
pullups - 7, 6, 6
bb row - 10xbar, 50, 3x12x70kg
21s - 1x30kg

[hardcore iv]

19/3
bench session #11
bench - 10xbar, 5x50, 5x70, 2x5x85, 2x3x90, 2(f on 3)x95kg
db bench - 3x8x27.5kg
tricep extension - 3x8x27.5kg

[hardcore iv]

20/3
lat pulldown - 10x90, 3x8x140
bb row - 10x50, 3x8x70kg
bb curls - 3x8x40kg

[Konstantin]

Do you do horiziontal rows or just stick to BB rows? I do the opposite (but then i like lying down). Is that a decision or lack or suitable bench?

[hardcore iv]

Do you do horiziontal rows or just stick to BB rows? I do the opposite (but then i like lying down). Is that a decision or lack or suitable bench?

I do it purely out of convenience as I can't be bothered setting up the bench for prone rows. It also just feels slightly more hardcore