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h0ke's workout log

h0ke

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So here comes my first training log. Like I said in my introducing log, I've been ill. Well now i'm healthy!

I train with pGhi so my workouts are allmost same as pGhi's, but weights are in some moves different (pGhi is so strong.. ;) :D)

So here it comes:

Back:

Wide-Grip Lat Pulldown :
12x45 kg + 2x12x65kg + 10x75kg

One-Arm Dumbbell Row :
12x28.5kg + 12x33.5kg + 12x38.5kg + 10x43.5kg ( grip was so bad!:angrydude: )

Biceps:

Barbell Curl :
12x20kg + 12x30kg + 10x35kg + 10x40kg

Cable Curls :
15x30kg + 12x45kg + 12x55kg

Abs :

Seated Machine Twist :
3x15x35kg

It was pretty good workout, I felt healty first time for a long time. Tomorrow is a new training day!
 

philosopher

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Chin ups > Wide grip lat pulldown

For the rest a great session. Keep up the good work
 

Rocky

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Good to see a new log. Good lifts too. Any reason why you pyramid up instead of hitting main sets quicker?
 

h0ke

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Yeah thx.

philosopher:
Thanks for advice, have to test that in next back day.

Rocky:
I dunno why we train like that, it just feels good :D. Maybe we can put those main sets earlier and look then which feels better.

BUT NOW WE GO TO TRAIN!! :hsughr:
 

h0ke

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Here is todays train:

Smith Machine Squat :
15x25kg + 10x65kg + 10x95kg + 10x105kg

Stiff Legged Deadlift :
15x20kg + 12x50kg + 2x10x80kg

Smith Machine Calf Raise (?) :
10x25kg + 12x55kg + 12x85kg + 10x105kg

Dumbbell Shrug :
12x23,5kg + 2x10x27,5kg

C'ya tomorrow!
 

Hypocrisy86

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Thats a great workout there h0ke
smith machine squats are good for balancing too
seems like a quick kick-the-weights-asses workout :)
 

h0ke

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Looks good.Keep it up :xyxthumbs:

Thanks :).

Here comes yesterdays and todays sessions:

Yesterday:
Decline Dumbbell Bench Press :
15x18.5 + 10x23.5kg + 7x28.5kg + 10x23.5kg + 10x23.5kg

Smith Machine Overhead Shoulder Press :
15x25kg + 10x55kg + 10x65kg + 10x55kg

Triceps Pushdown - Rope Attachment :
3 sets of unknown weights (maybe 55 or 60 :D)

Cable Curls :
3 sets of unknown weights (maybe 55 or 60)

As u can see chest day isn't my day, well here comes todays session:


Wide-Grip Lat Pulldown :
15x35kg + 10x60kg + 10x65 + 10x75kg + 15x45kg

One-Arm Dumbbell Row :
10x28.5kg + 10x33.5kg + 10x38.5kg + 10x43.5kg (WITH LEFT SIDE ONLY 8! :ihavesandinmyvagina)

Cable Curls :
15x35kg + 2x15x45kg

Ez Bar Curl :
5x40kg + 6x40kg + 15x30kg

Seated Machine Twist :
3x15x35kg

Felt pretty good :xyxthumbs:
 

h0ke

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Hello! Today was some legs.

So here it comes:

Squat:
10x20kg + 10x50kg + 10x80kg + 10x95kg + 10x105kg + 10x105kg + 10x85kg

Stiff Legged Deadlift:
12x20kg + 10x50kg + 10x70kg + 10x85kg

Seated Calf Raise:
10x50kg + 10x100kg + 10x80kg + 15x80kg

That was quite short train, but better than nothing :p .
Next train tomorrow!

Edit: Sorry about typo (typos?), my english isn't so good :D:D.
 

Rocky

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More nice sessions. Legs may have been short but good choice of exercises and there were good high rep sets with decent weight.
 

h0ke

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Thaks guys :), no I have to go to gym, pGhi is waiting for me :D. If I remember right, we have chest day today (my weaknes :D).
 

h0ke

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Yeah I was right, we had chest day!

Todays session:

Incline Dumbbell Press :
10x18.5 + 10x23.5kg + 7x28.5kg + 10x23.5kg + 10x23.5kg

Cable Crossover:
15x20kg + 10x25kg + 10x30kg + 10x35kg + 15x20kg

Seated Triceps Press:
10x18.5kg + 10x23.5kg + 9x28.5kg + 8x33.5kg

Dumbbell Shoulder Press :
10x23.kg + 10x23.5kg + 10x23.5kg
 

h0ke

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Today was back an bi's:

Wide-Grip Lat Pulldown:
10x50kg + 10x65kg + 10x70kg + 10x75kg + 10x80kg

Elevated Cable Rows:
10x40kg + 10x70kg + 10x75kg + 10x80kg + 10x85 or 90kg

Seated Dumbbell Curl:
10x13.5kg + 10x16kg + 10x18.5kg

Seated Hammer Dumbbell Curl:
10x16kg + 10x18.5kg

Few Standing Bicep Cable Curls with unknown weights

And few Overhead Cable Curls with unknown weights
 
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