h0ke's workout log

[Lionheart]

Nice PBs there h0ke
What is with those avatars..im confused..im thinking its you that sexie bird

 

[Mikew]

Nice sessions hoke, pb´s and stuff. Be sure to keep this up.

 

[h0ke]

Lionheart:
Thanks buddy! Now I get caught, that hot chick really is me .
Thats reason for my light weight training .

Mikew:
Thanks m8, Ill keep it up.

 

[MaKaVeLi]

Solid session there bud, good work on the PB for Incline DB Press

 

[h0ke]

Thanks MaKaVeLi.

Today we did some pumping to back, and man we swet like little pigs.

Abs in some machine/Wide-Grip Lat Pulldown [Abs with Ab-Roller too]
+20/+20x50kg
+20/+20x50kg
+20/+20x60kg
+20/12x70kg

Reverse Grip Bent-Over Rows:
12x20kg
12x60kg
12x60kg
12x80kg
10or12x80kg

One-Arm Dumbbell Row/T-Bar Row:
12x33,5kg
12x33,5kg/12x40kg
12x33,5kg/12x50kg
12x33,5kg/12x50kg

 

[The Creator]

Good work on the bent over rows and t-bars. Those are some solid exercises!

 

[knight_rider]

nice reverse rows! they're definately a fav exercise of mine!

 

[EternaL]

nice pump workout

 

[pGhi]

looking good bro! what are we doing today?

 

[h0ke]

The Creator: Thanks for support bro, I appreciate it.

knight_rider: Thanks, I like that move too.

EternaL: It felt good, thanks.

pGhi: Today maybe some chest and triceps?

 

[Rocky]

Nice PB's on the rows and DB pressing! Sessions look good.

 

[h0ke]

Thanks Rocky the man!

Today we did some chest and abs.

Incline Dumbbell Bench Press:
20x11kg + 12x23,5kg + 12x23,5kg + 8x28,5kg [forced] + 12x23,5kg

Decline Dumbbell Bench Press:
12x13,5kg + 12x18,5kg + 12x18,5kg + 12x23,5kg

Cable Crossover:
15x25kg + 15x30kg + 15x25kg + +20x15kg

+ Some abs in Ab roller and machine.

Train felt good, and I am happy with those presses.

C'ya!

 

[VBP]

Pretty nice workout. Keep those weights movin'!

 

[h0ke]

^Thanks buddy!

 

[h0ke]

Today we just pump our arms. There was so many sets that I don't bother to write it up. We did like ~8 moves to bi's and 3 moves to tri's, with small weights.

Tomorrow morning we (I and pGhi) are going to do some morning cardio! I'll write stats after the cardio.

Target heart rate is about 120-140.

C'ya tomorrow!

 

[alee`]

Target heart rate is about 120-140. <--- try to keep it

 

[Pain]

Good luck with your morning cardio.

 

[pGhi]

yeap 6 mins left

 

[h0ke]

Thanks Pain, we appreciate it!

Well now our little morning cardio is done, it took 35 minutes.
And it felt pretty good, we took few dashes and then compensated our pulse.

Average Heart Rate: 162
Top Heart Rate: 187

So we didn't get that 120-140 but thats 162 is much better than last time.

Now a decide to do 2 times at week morning cardio + 1 time normal cardio.

 

[MaKaVeLi]

I'm happy with those presses too, good work