h0ke's workout log

[Clint]

nice pressing you have there dude. Shoulders are pretty strong

your lat strength isn't too shabby either, good job with the pulling.

Do you train legs? (I won't hate you, I didn't train them for 5 months )

keep up the good work, you'll press some big weights before you realize it.

 

[miamiracing]

sup hoki doki, of course i want a cyber

aim: thebigsexylongpenisman

 

[h0ke]

EternaL:
Thanks, yes my arms were pretty pumped.

Tweak:
Thanks Tweaky broskie. Like I said my shoulders arent strong, I gotta train them harder.
Well we train legs but not so often, pGhi hates training legs cuz thats the only area where he loses to me I trained legs last time about a week ago.
I'll do my best

miamiracing:
Good

Spoiler

I am : Hornyandsexygirl_1996 :carduindisguise

Today I rollerblade with my godfather and damn that was a round!
Average Heart rate: 180
Top Heart rate: 193
Time 50 mins
Burned Calories 667kcal

 

[tkD]

you burned some good calories bro, beer for you

 

[PrizeFighteR]

Nice work bro, lol @ the tags

 

[Mikew]

Rollerblades is an excellent way of burning off extra calories. I hope you wore your helmet and knee-pads?

 

[h0ke]

tkD:
Thanks bro. Yes I burned some calories and I was suprised that I even could do that round.

PrizeFighter:
Thanks Princess Glad u liked the tags.

Mikew:
Yes its very great way of burning calories. I always wear a helmet but thats the only protection I use. I dont like the feeling of knee-,wrist- or elbow-pads.
Thanks for stoppin by

 

[h0ke]

Hello!

My school started last Monday and its been so harsh that I didnt train at all this week. Im going to start training again next week (probably on Monday).
I gained some weight at the summer vacation (mainly fat ) and Im going to bulk about next 6 months. I got few weak points so I try to emprove them too (shoulders and chest).

Here comes my new training schedule. Braaq told this program to us but I changed some things. Please tell me what u think about it and what I should change, thanks

3 Day H.I.T Split

Day 1 - Thighs, Shoulders
Squat - 2x20 (You can go heavy if you like, instead use 3x6)
Leg Press - 1 set til failure (Done immediately after last set of squats)
SLDL - 2x20 or 3x6
Leg Extension - 1x20
Standing Barbell Calf Raise - 3x12

Dumbell Shoulder Press - 2 till failure
Lateral Raise - 2x15


Day 2 - Chest, Tris
Flat Bench or Incline Bench - 1x10, 2x6
Dumbell Press - 3x8

Tricep Extension - 2x8
Close Grip Bench - Press-2x8


Day 3 - Back, Bis
Deadlift - 2x20 or 3x6
Lat Pulldown - 2x8 (negatives)
Rows (Seated, Bent Over...) - 1x8 + 2 sets to failure

Barbell Curl - 2x8
Preacher or Concentration Curl - 3x10

 

[philosopher]

Its not a true HIT style workout I see. good luck with the new protocol, I'll follow your progress

 

[h0ke]

Its not a true HIT style workout I see. good luck with the new protocol, I'll follow your progress

No its not a true HIT style anymore but its almost :methman:.
Thanks for stopping by philo

 

[Hypocrisy86]

Looks solid man, if you see some good gains from it, stick with it!

 

[pGhi]

h0ke training BS

 

[tkD]

looking forward to see the results bro

 

[El Freako]

Day 1 is going to be a particularly exhausting day.

 

[pGhi]

BTW there is no abs? ill have to start training them too because i want to have that solid 6 pack!

 

[Mikew]

The new schedule looks cool : ) Give it a few weeks and feel if it is to light or too heavy.

Love the new avi too, looks a lot like my girl : )

 

[pGhi]

^^its ur girl

 

[Mikew]

^^its ur girl

:ranter::angrydude::crymeariver:

 

[El Freako]

Please post more pics of Mike's girl.

kthnxbai.

 

[Daniel Andersson]

Nice stuff