h0ke's workout log

[Daniel Andersson]

Im back h0ke

For some reason I dont know of, I have missed to write in your log mate But no more of that
Your session looks solid for sure, lots of good work. The 75kg will come sooner or later, just keep trying

 

[philosopher]

Nice chest/shoulder session H0ke. Just keep lifting hard and soon you will get that 75kg

 

[Mikew]

Your pics look good Hoke. Keep pumpin iron and it will be sweet.

 

[h0ke]

Daniel Andersson
No hard feelings pal. Thanks for support, I really hope that my benching improves.

philosopher
Thanks m8! I'll try to do my best.

Mikew
Thanks for ur compliment .


Today we have back and bicep session. If I have power to write it up I write it , dunno.

 

[h0ke]

Well... I didn't had the power to write it up.
pGhi and I tested for first time deads with different weights so Im not going to write that.

T-Bar Row:
12x20kg + 10x35kg + 10x45kg + 8x55kg + 6x65kg

Close-Grip Front Lat Pulldown:
3 sets with unknown weights.

Seated Dumbbell Curl:
10x11kg + 10x16kg + 8x18,5kg

EZ-Bar Curl:
10x30kg + 10x30kg + 10x30kg

So that was yesterdays session.

Today morning I went to rollerblading! It took about 30 minutes. Felt good but now I have to go to the school.

 

[philosopher]

Nice session. What are your stats atm..?

 

[Rocky]

Good to see you doing the deads - hope you write up what you did with them next time.

Good selection of exercise again too.

 

[h0ke]

philosopher:
Thanks. My height is about 180cm [5,9ft] and weight is about 75kg [165lbs].

Rocky:
I'll write them up next time. Last time we just trained how to do it rightly.
Thanks for support.

 

[Daniel Andersson]

Nice session h0ke
Those deads will only do good for you guys. Im 100% sure that I could see differance in my thickness and width after just a couple of weeks when I started to do deads. I hope they do the same for you

 

[h0ke]

Daniel Andersson:
Thanks for checking my log .
I hope that deadlifting makes that for us too! Actually I know one 16 years old guy (he does deadlifts very often) and his back is HUGE. Hopefully my back grows too.

 

[Big VIC]

Nice work there hoke keep it up

 

[The Creator]

Back and bi session looks real good. Get to know those deads!

 

[h0ke]

Thanks for support Big VIC and The Creator!

Yesterday I did triceps and abs.

Seated Triceps Press:
12x18,5kg + 12x23,5kg + 12x28,5kg + 10x33,5kg + 3x38,5kg [grip slipped :angrydude:] + 14x21,5kg

Triceps Pushdown - Rope Attachment:
16x25kg + 14x35kg + 12x40kg + 10x45kg + 16x20kg

+abs

Train was short but my triceps are totally smashed and I like that kind of pain .
Next time is not before Sunday..

 

[ironheart]

good triceps work h0ke. triceps has allways been one of my favorite muscles to train. gotta love a set of big arms. keep training hard buddy.

 

[Mikew]

Squeeze and stretch those triceps Hoke! Thats the way!

 

[Rocky]

I like hitting tris too. Nice and brief thgere hoke.

 

[h0ke]

ironheart:
Triceps are one of my favorite muscles too. Thanks for stopping by!

Mikew:
YEAH, squeezing on pushdowns are so crazy!! That pain feels so awesome . Thanks for support mate.

Rocky:
Thanks Rocky my man. U must love tris because u are so outstanding on dips..

Today we are going to train legs! I afraid that this leg session is not so good because last few days were pretty harsh.. But we'll do our best ofcourse!!

 

[Lionheart]

Looking good buddy..kill those legs.

 

[pGhi]

"pretty".... lol....

 

[h0ke]

Thanks Lionheart, I respect your comments!

What u mean pGhi?

Todays session wasnt that bad what I supposed.
We did legs and triceps..

Hack Squat:
10x50kg
10x50kg
10x80kg
10x80kg
10x80kg

Leg Extensions:
20x30kg
20x30kg
15x45kg

SLDL:
15x50kg
12x70kg
10x80kg
20x50kg

Seated Calf Raise:
12x50kg
12x70kg
10x90kg THIS WASN'T EASY!!

Seated Triceps Press:
12x28,5kg
12x33,5kg
9x38,5kg
0x43,5kg