h0ke's workout log

[h0ke]

Thx Rocky. Its so hard sometimes to do that 10, but fortunately I have a personaltrainen, pGhi...!

 

[h0ke]

Hola! Here comes mondays and todays train. Monday I got to do some legs and today was chest, triceps and shoulders.

Mondays session:

Barbell Squat
10x20kg + 10x50kg + 10x80kg + 10x100kg + 10x100kg

Calf Press On The Leg Press Machine
10x100kg + 10x125kg + 10x175kg + 10x205kg

Leg Extensions
10x50kg + 10x60kg + 10x70kg + 10x80kg

Seated Leg Curl
10x50kg + 10x60kg + 10x70kg + 10x80kg


Todays session:

Chest

Cable Crossover
12x30kg + 10x35kg + 10x40 + 6x50kg

Incline Dumbbell Press
10x18,5kg + 10x23,5kg + 8x23,5kg + 10x18,5kg

Triceps:

Seated Triceps Press
10x23,5kg + 10x28,5kg + 10x33,5kg + 10x28,5kg

Triceps Pushdown - Rope Attachment
10x40kg + 10x45kg + 10x50kg

Abs
3x30

 

[h0ke]

hELLO!! Today was back and bi's!

Back:

Wide-Grip Lat Pulldown (with wide V-Bar??): 10x65kg + 10x70kg + 10x75kg + 8x80kg

One-Arm Dumbbell Row: 10x23,5kg + 10x28,5kg + 10x33,5kg + 10x38,5kg + 5x43,5kg

T-Bar Row: 15x25kg + 15x45kg + 15x30kg (Just pumping)


Biceps:

Alternate Hammer Curl: 10x13,5kg + 10x16kg + 10x18,5kg + 10x18,5kg + 10x18,5kg + 5x23,5kg

And then I did some seated db curl, I don't know the name. But IT BURNED SO FCKN MUCH!! 3x30x7kg

Barbell Curl: 25x20kg

 

[Rocky]

Good sessions. BB squats looked good.
Those alternate hammer curls are huge!!

 

[Mikew]

Real nice hammercurls on that last session!

 

[Lionheart]

Nice session h0ke.Is there a reason why you start with cable crossover your chest workout?

 

[h0ke]

Nice session h0ke.Is there a reason why you start with cable crossover your chest workout?

Thanks bro! Well the gym was so full then and other machines was reserved, so I start with that . Usually I start with some kind of bench press .

 

[Lionheart]

^OK,just wondering

 

[h0ke]

Helloh!
Here comes todays session:

Legs:
Smith Machine Squat: 15x55kg + 10x85kg + 10x115kg + 10x125kg + 10x130kg

Leg Extensions: 10x50kg + 10x60kg + 10x70kg

Stiff Legged Deadlift: 10x60kg + 8x95kg + 6x100kg

Shoulders:
Smith Machine Overhead Shoulder Press: 15x25kg + 10x45kg + 15x55kg + 8x60kg

Dumbbell Shoulder Press: 10x11kg + 10x16kg + 8x18,5kg

Abs:
Crunches: 3x30

Seated Machine Twist: 15x30kg + 15x30kg + 10x40kg (for both sides)


C'ya tomorrow fellas!

EDIT: Now realized that I forgot done the calves, have to do tomorrow .!!!

 

[PrinceVegeta]

Awesome sessions man!nice training being done!!

 

[PrizeFighteR]

nice log ya got forming bro! squats are scary good..plus you have Jamie in your avatar so I might have to give this some more looks

 

[h0ke]

^Hehe, thx .

 

[Hypocrisy86]

shoulders should be maxii-pumped man!
leg extensions will get those quads def-ripped !
keep up the hard work h0Ke !
kill them weights!

 

[h0ke]

Thanks man! Yeah, shoulders are pretty pumped. Today we go to kill some weights!! It's back and biceps today!

 

[h0ke]

Hello fellas! Here comes todays hc train :

Back:
Smith Machine Bent Over Row
10x55kg + 10x65kg + 10x75kg + 10x80kg

One-Arm Dumbbell Row
15x23,5kg + 10x33,5kg + 8x43,5kg + 12x38,5kg

Underhand Cable Pulldowns
10x65kg + 8x75kg


Biceps:
Alternate Hammer Curl
10x11kg + 10x16kg + 10x18,5kg + 5x23,5kg

Seated Dumbbell Inner-Bicep Curl (some kind of variation of this move, it burns!!)
3x25x8kg

C'ya later alligator!

 

[Lionheart]

Nice sessions h0ke.Keep it up.I got some deads tonight so check my log later bro..

 

[h0ke]

Thanks for support man. I will check your log! Hava a good train!

 

[PrizeFighteR]

nice little session there h0ke! keep it coming man

 

[high_five]

You got some good looking sessions in here bro. Keep up the hard work.

 

[h0ke]

Hellooo! Sorry that I havent been updating my log. I got test week at this week so it was pretty hard and I didnt have time to train . But here comes todays HARDCORE train:

10min jogging to gym

Back:
Wide-Grip Lat Pulldown: 10x45kg + 10x65kg + 10x75kg + 10x85kg

Reverse Grip Bent-Over Rows: 12x40kg + 12x50kg + 10x60kg + 10x70kg + 20x50kg

Biceps:
Cross Body Hammer Curl: 3x10x18,5kg

Abs:
Flat Bench Lying Leg Raise: 3x30


THEN THE HARD PART OF TRAIN!!

40-60 stairs x 65kg(pGHi) + 40-60 stairs x 80kg(another friend ) + 40-60 stairs x 65kg (pGHi)

Then jogging back to home .

It feels good, nanana...


Edit: Now I did some Gironda Sternum Chins: 2x15 + 1x13