impressive weights on bench bro, good job
Tuesday August 5th - Legs
I was pretty tired when I got to the gym but what the hell I did what I thought I would do.
Front squat: 3x1x120, 2x5x100 kg. Getting there. Technique is pretty good already.
Leg press (I normally do this with another machine): 6x8 (plates), 6x10, 6x12, 8x14. That last one was quite heavy. I don't know what's the deal with this press 'cause the sledge is pretty damn heavy.
Lunges BB: 10x50, 6x70 kg. My glutes got pretty sore.
Reverse hyper: 2x10x30 kg
At the end I did two sets of abs (15 reps/set) in a machine and then I got out. Cycling home was hell'ish 'cause it was windy as hell.
Couple of strong sessions m8! Front Squat looks nice and Benching seems to be strong too.
h0ke's workout log!
Originally Posted by Hypocrisy86
Today's off and tomorrow I'll hit the gym again. Stay tuned!
awesome log man u got some serious strenght bro:D how did u manage to bring ur bench press up like that? from 80 kg to 160 kg for 3 is amazing improvements in 6 years:)
Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate;
I am the captain of my soul.
Thursday August 7th - Back
Today it was a quick back session.
Bent over row's BB: 10x120, 10x140 kg. I was surprised how easy this was.
Hammer front pulldown: 10x110, 2x8x120 kg
Hammer one arm row: 2x8x55 kg. With very strict form.
Good session even though it was quite short. If you have to keep it simple, keep it intense.
I don't know. I used to suck in bench when I started to train in gym and that's why I hated that exercise at the beginning. Too bad that my squat ain't relative as good as my bench is. I don't use my back as an excuse but it really affects to my leg training (my midsection is also quite weak because of that but I have now started to improve that too). Anyway of course I'm training my legs and trying to improve them too.Originally Posted by Bulkboy
Over and out for now.
Friday August 8th - Arms
Narrow grip bench press: 2x6x140 kg. I do this basically always with 4" board. I do this with board because otherwise my elbows hurt quite a lot and it's also much safer (for elbows and shoulders).
Skull crushers (cable): 2x15. Two quite long sets but I had to do it 'cause it was already a full stack.
At this point I had a great pump in my tri's.
Scott curl DB: 10x15, 8x20, 5x22 kg
Preacher curl (cable): 2x15. Two long and painful sets.
Seated calf raise: 3x15x50 kg
Side bend DB: 2x10x30 kg
That was it. Pretty good session. My neck is really jammed and I actually don't know why.
Monday August 11th - Chest, shoulders
New week so let's get it crackin'.
Bench press BB: 6x130, 6x140 kg
Incline hammer chest press: 2x8x110 kg. Didn't go any higher this time.
Upright row BB: 2x6x60, 12x40 kg
Side lateral raise DB: 3x6x20 kg
At the end I did three sets for abs. Ok session.
Maybe I will post pictures someday but I'm not a beast, I'm a beauty.Originally Posted by Bulkboy
I suggest narrow grip bench press (with board) to everyone who wants to get their bench press up to higher spheres. Because usually it's the last 10-20 cm which is the hardest part of the lift.
Tomorrow some legs... Peace.