h0ke's workout log

[Rocky]

Presses were good. I saw the amount of bi sets you did in pghi's log - no wonder you couldn't be bothered to write them up!

 

[Mikew]

Keep it up Hoke!

 

[h0ke]

Thanks MaKaVeLi, I appreciate it buddy!
Thanks for support Rocky. That bicep session was pretty good. For a long time my biceps were sore!
I'll keep it up Mikew, thanks bro!

 

[h0ke]

Hello, today I pumped by my self because some 2 fatties were eating in "all-you-can-eat-pizza bar".

I just pumped my chest and triceps.

Chest:
Incline Dumbbell Press:
15x11kg + 12x23,5kg + 12x23,5kg + 8x23,5kg :angrydude: + 12x23,5kg + 14x18,5kg

Dumbbell Bench Press:
16x13,5kg + 8x23,5kg + 12x18,5kg

Cable Crossover:
12x25kg + 14x30kg + 16x25kg

Triceps:
Cable One Arm Tricep Extension:
10x25kg

Triceps Pushdown - Rope Attachment: [I kept 2secs in the end of every pusdowns]
12x25kg + 12x20kg + 15x20kg + 15x20kg[10secs in the end] + 20x20kg[10secs in the end]

Seated Triceps Press:
15x11kg + 12x23,5kg + 8x23,5kg + 12x18,5kg + 30x16kg

 

[pGhi]

Nice workout bro. Are we going to train tomorrow morning?

 

[h0ke]

I'm not going to train tomorrow. Next time in Monday, maybe.

 

[Hypocrisy86]

Awesome work thee H0ke
lot of reps with those triceps presses ...
bet that was an awesome burning feeling!

 

[Flex]

Keep it up h0ke. Glad to see you hitting the t-bars.

 

[MaKaVeLi]

haha good thing you decided to train...shows you're determined

even though you're unhappy with the 8 reps on the 23.5s, at least you hit right back and made it for 12 the next set - good work dude. Good session all-round...I can feel the burn just readin about those 30 reps!

 

[h0ke]

Hypocrisy86: Thanks for ur comment bro. That burning felt awesome, I almost cry in there .

Flex: Thanks m8, I really appreciate your support.

MaKaVeLi: Thanks big man. Yes that 8 pissed me off so much that I needed to do that 12, it wasn't easy but I made it.

 

[Rocky]

Nice going. Shows determination to up the reps on that DB press by 4!! Motivation right there!

 

[h0ke]

Thanks Rocky, like I said it was hard!

Today we pumped chest and arms. Train wasn't strongest of mine, because I did chest on Friday.
But I'm contented about the results.

Today our (pGhi's and mine) gym cards ended and we buy new ones after next week.
So next weeks train is basically just cardio. Maybe some train in home (abs and arms.)

Chest:
Dumbbell Bench Press:
20x16kg + 15x18,5kg + 12x23,5kg + 8x28,5kg[forced] + 5x33,5kg[forced] + 20x16kg

Incline Dumbbell Press:
20x13,5kg + 8x23,5kg + 8x23,5kg + 30x16kg

Biceps:
Close-Grip Standing Barbell Curl / Drag Curl / Dumbbell Bicep Curl:
15x30kg /15x30kg / 15x11kg + 15x30kg /15x30kg / 15x11kg + 20x20kg /20x20kg / 20x11kg

Triceps:
Cable One Arm Tricep Extension:
3x20x25kg

C'ya babes!

 

[pGhi]

yeah bro looking good I did almost same workout that u did

 

[h0ke]

Yeah u did, but bigger weights than me :crymeariver:.

 

[pGhi]

Bro its not about the weights its about how you look

 

[h0ke]

Hello everybody, today we have some morning cardio!
We started at 7:30 AM and finished at 8:05 AM, it was pretty good round.
We took few intervals:
First 5 minutes jogging and then 1 minutes walking and after that first 1minutes run...
So we took 5x(1min walk + 1min run). After intervals we jogged back to the home about 15 minutes.

Average pulse: ~170
Top pulse:213

I'll take some morning cardio day after tomorrow too!

C'ya

 

[pGhi]

yeap yeap!! that was nothin

 

[ironheart]

nice chest and arms session and intense cardio session too. good job buddy

 

[PrinceVegeta]

Good session and cardio!

 

[Rocky]

Presses looking good again and the cardio was sweet too!