h0ke's workout log

[h0ke]

Yea, no beer for you : ) You will be back in no time, stronger than ever.

No beer for me : (

Thanks for support guys!

I'm feeling better but I gues that I'm not going to train in this week . If I'm lucky I can train in monday.

 

[alee`]

We are waiting that your heal fast and come training in our gym with Karska Karska have got a couple of good tips for you !

 

[h0ke]

Hehe, hi alee`!

Hi everyone! Well yesterday I made a comeback and it was worser than Britney's. I made some biceps with pGhi.

Biceps:
Seated Dumbbell Curl: 10x11kg + 10x16kg + 2x10x18,5kg

Seated Dumbbell Inner-Bicep Curl: 2x35x7kg

EZ-Bar Curl: 2x10x30kg

Standing One-Arm Cable Curl: 18x10kg + 12x15kg + 6x25kg + 10x20kg

Wide-Grip EZ-Bar Curl: 2x21x20kg

First time for a long time I felt pretty good, I am not ill but I'm not healthy. Weights are not as big they were before I get ill, but maybe in few weeks I get the normal weights back .

Tomorrow maybe some legs. C'ya around!

 

[PrizeFighteR]

Ease back into it and come back killing the weights! Good amount of bicep work.

 

[h0ke]

Thanks Fighter! But now we are going to train!

 

[h0ke]

Hello fellas today was back session..

Wide-Grip Lat Pulldown:

10x60kg + 8x70kg + 8x85kg + 7x90kg :angrydude: + 16x50kg

T-Bar Row:

10x25kg + 10x40kg + 2x8x55kg

One-Arm Dumbbell Row:

10x28,5kg + 8x33,5kg + 8x38,5kg + 6x43,5kg

DROPSET:
5x43,5kg + 6x33,5kg + 8x23,5kg

Bent Over Barbell Row (EZ-Bar):

3x20x50kg

Gym is closed for two days so next session is in monday, I am pretty sure that then we gonna hit chest and tris.

 

[Lionheart]

Nice work bro.Looking forward to your next session

 

[Glex]

Pretty good for just coming off a sickness. I like the look of that DB row dropset

 

[Mikew]

Nice to see that you are back, good training session, altough, I admit that Britneys comeback was slightly stronger J/K bro!

 

[Rocky]

lol at the comback being worse than Britney's!

Trust me - it isn't that bad! Once you get back into the swing of it you'll be fine!

 

[MaKaVeLi]

looks to me like you hit your back pretty hard - with heavier stuff at the beginning of the workout and then hitting it for reps towards the end. your wide-grip looks solid even though you're not happy with it, out of curiosity what's your PB on that? I'm guessing it's pretty impressive.

 

[h0ke]

Lionheart: Thanks m8! Today we will hit chest!

Glex: That back session was better than biceps. Thanks.

Mikew: Really appreciate that .

Rocky: Well last comeback was so worse that it took 4 months to get the normal weights. I really hope that now I don't have to wait so long . Thanks for support!

MaKaVeLi: Thanks bro! Well I wasn't happy for cuz I couldn't make 8 reps on the last one, it was so close but still so far. Never tried personal best on that but I think it is over 100kg .


So today I and pGhi (maybe alee`too, never know what he gonna do ) will go to do some chest. Now I am feeling pretty good so session can be good too. C'ya later alligator.

 

[h0ke]

Hello! Todays session wasn't that strong I hoped . But here it goes:

Smith Machine Bench Press:
?x55kg + ?x65kg + ?x55kg + ?x65kg Few own and then forced.

Cable Crossover:
12x20kg + 12x25kg pumping

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

+ Some abs

I really have to do somethink with my chest, its laging :angrydude:. Please help me.

 

[Hypocrisy86]

Sorry to hear bout the chest issues
try out some db flyes and try out free weight bench pressing
i used to do smith presses for 3 yrs straight, but gained slowly
Free weight will help. start low though,

 

[pGhi]

Who is in ur avatar.. I LIKE HIM!!!

 

[Lionheart]

Hello! Todays session wasn't that strong I hoped . But here it goes:

Smith Machine Bench Press:
?x55kg + ?x65kg + ?x55kg + ?x65kg Few own and then forced.

Cable Crossover:
12x20kg + 12x25kg pumping

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

+ Some abs

I really have to do somethink with my chest, its laging :angrydude:. Please help me.

H0ke bro youre so young,just keep training ,it will come out..
Good session btw

 

[MaKaVeLi]

Hello! Todays session wasn't that strong I hoped . But here it goes:

Smith Machine Bench Press:
?x55kg + ?x65kg + ?x55kg + ?x65kg Few own and then forced.

Cable Crossover:
12x20kg + 12x25kg pumping

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

+ Some abs

I really have to do somethink with my chest, its laging :angrydude:. Please help me.

haven't quite seen a chest session laid out like yours but then again it's good to have variation - still looks like you hit the chest well in the session. If you're finding your chest lagging you need to find what exactly is holding you back - it could be your shoulders or even your triceps to a certain extent. If so then you need to address those areas.

If, on the other hand, your chest alone is lagging like you say it is then I'd recommend you train with DBs up front (incline or flat but I'd recommend incline) for around 4 heavy sets after doing a set or two for warmup (4-8 rep range for the work sets). Then hit the bench press on decline or flat for 3-4 sets (again 4-8 rep range) and finish off with 3 sets of chest presses. You can lay off the flyes and cross-overs for a 3-4 weeks and concentrate on the presses - you should hopefully see some strength increases.

Hope that helps

 

[h0ke]

pGhi: It is alee`s picture .

Lionheart: Thanks for support m8.

MaKaVeLi: I'm never thought about that, that my problem could be in other areas than chest. When u said that it could be in shoulders, I remembered that I rarely do shoulders. It could be my shoulders what is laging but I think that my chest is laging too. I need to do some shoulders, and those advices are good m8. Thank u very much bro!

So I do some DB's, presses to chest. Then I need to train my shoulders too.

 

[PrinceVegeta]

Nice last session hoke! hit some flat bench and some inlcine bench to thicken up the beef pecs baby!

 

[alee`]

Train train and again train! one time in week doesen`t be enough ! 2-4 times in week work, work, work!! Then you get it quickly over 100kg!!! We can do it babe !<3
No pain, no gain!!!!!!!