h0ke's workout log

[Big VIC]

some good work there hoke keep it up

 

[Mikew]

Nice back/chest session Hoke, keep em comin.

 

[Lionheart]

Nice chest and back session bro.Now back to gym and stop drinking:angrydude:

 

[Rocky]

Nice work. May have been short sessions but the weight was good and therefore intensity up too!

 

[Pain]

Thanks for support philosopher!

Today I did back and chest.. I got hurry so session was short.

Reverse Grip Bent-Over Rows:
20x20kg + 12x60kg + 10x80kg + 10x70kg + 10x70kg + 16x60kg

Wide-Grip Lat Pulldown:
12x40kg + 12x60kg + 12x65kg + 12x70kg

Bench Press:
20x20kg + 10x50kg + 10x55kg + 8x55kg

DB Bench Press:
10x23,5kg + 8x23,5kg + 10x23,5kg

And again 10 km (~20mins) biking with exercise bike!!

Good workout considering you were short on time. It sucks trying to do a workout when you know you have to be somewhere else.

10km in 20 minutes is impressive. I'm going to have to do 20km to keep my crazardio title.

 

[h0ke]

some good work there hoke keep it up

Thanks

Nice back/chest session Hoke, keep em comin.

Thanks Mikew!

Nice chest and back session bro.Now back to gym and stop drinking:angrydude:

Thanks for compliment Lion! BUT Im not been drinking! I had some "quality time" with my girlfriend, thats ruining my training!

Nice work. May have been short sessions but the weight was good and therefore intensity up too!

It was pretty good session.. Thanks Rocko!

Good workout considering you were short on time. It sucks trying to do a workout when you know you have to be somewhere else.

10km in 20 minutes is impressive. I'm going to have to do 20km to keep my crazardio title.

Thats true it sucks when u just cant focus on training! Well I think that no-one can take that tittle from u ! Thanks for stopping by!


Today Im going to hit back to the GYM!!! But Im not going to take it hard because I got Condition Test tomorrow and the day after tomorrow I got Cooper-test ( U got 12 minutes time to run so much u can..)

 

[h0ke]

Todays leg and back session:

Full Squat:
10x20kg + 10x50kg + 10x60kg + 10x70kg + 2x80kg
(I didnt do more with 80kg cuz I felt little pain on my knees )

Reverse Grip Barbell Row:
3x12x60kg

Seated Cable Rows:
12x60kg + 10x90kg + 6x100kg + 4x110kg

Lying Leg Curls:
3x10x35kg

Leg Extensions:
3x10x35kg

Like I said nothing hard today (well Seated CR was little heavy).
Now Im going to bike with my exercise bike and then Im going to STRETCH!!! ..maybe..

 

[Pain]

Don't waste time stretching, its not like you're going to pull a muscle or anything.

Good weight on those squats.

 

[h0ke]

Pain: I heard that it would help me if I strech. My stretch sucks, its even hard to do Full Squats . Thanks for stopping by my log

Mondays chest session:

Bench Press:
12x50 + 10x60 + 2x70kg + 12x60kg [10 own] + 6x60kg

DB Incline Bench Press:
10x18,5kg + 8x23,5kg + 8x23,5kg + 8x23,5kg

Cable Crossover:
3 sets of unknown weights

Pretty lame session I think.. My chest sucks!
I write my todays tricep session later..

 

[Rageking]

good sessions, just keep at that chest!

 

[h0ke]

Thanks for support Rageking

Todays tricep session:

Close-Grip Bench Press:
10x50kg + 10x60kg + 10x50kg

Seated Triceps Press:
12x23,5kg + 12x33,5kg + 10x38,5kg

Some weird EZ-Bar move: / Seated Overhead Barbell Triceps Extension:
12x20kg / 12x20kg
10x30kg /12x30kg
10x30kg /12x30kg
10x30kg /12x30kg
10x30kg /12x30kg

Triceps Pushdown - Rope Attachment:
3 set with unknown weights
+ 1 Dropset:
8x45kg + 16x35kg + 24x25kg

Thats it, my triceps were pretty fucking pumpped!

 

[samsam]

Good one,
btw do you CG-bench more than you bench normal gripped?

 

[Big VIC]

Nice work hoke keep it up Hokster

 

[El Freako]

Good work on the close grip mate, it's a tri-killer when done correctly.

 

[Mikew]

Nice pump I bet from that session. Just triceps huh? How come?

Btw I love the close-grip bp. As Freako said, killer triceps from that one.

 

[Lionheart]

Brutal triceps work.Little sore now perhaps?

 

[ironheart]

killer tri session h0ke. gotta love the CG bench, great exersice for tri mass. keep up the good work m8.

 

[Skeptic]

Nice workout h0ke! you'll have a mean horseshoe in now time

 

[Rocky]

Certainly a way to hammer the tris - but why a whole session devoted to them?

 

[h0ke]

Good one,
btw do you CG-bench more than you bench normal gripped?

Thanks m8! Welcome to my log
I think that I dont bench more with CG but if I would that wouldnt so big surprice..

Nice work hoke keep it up Hokster

Thanks for support Vicster!

Good work on the close grip mate, it's a tri-killer when done correctly.

Thanks Freako! Thats true my tris are so smashed atm.

Nice pump I bet from that session. Just triceps huh? How come?

Btw I love the close-grip bp. As Freako said, killer triceps from that one.

We were out of time and power so we just did some good pumping to tris.
Im not done much CGs but it felt good so maybe I should start to do these! Thanks for stopping by bro !

Brutal triceps work.Little sore now perhaps?

I didnt even notice that I did triceps... J/K my triceps are still pretty sore. Thanks for the compliment Lionqueen.

killer tri session h0ke. gotta love the CG bench, great exersice for tri mass. keep up the good work m8.

I must start doing that move, everyone in here tells how good it is! Thanks ironheart!

Nice workout h0ke! you'll have a mean horseshoe in now time

What the fuck is horseshoe? Thanks still Skeptic!

Certainly a way to hammer the tris - but why a whole session devoted to them?

Well like I said to El Freako we were out of time and power. And it felt good to do just triceps. Thanks for stopping by my log Rocky the greatest!


I wrote my yesterdays bicep session later today.. Not going to train today, maybe tomorrow. C'ya!