h0ke's workout log

[h0ke]

Hypocrisy86:
Thanks hypoop. Hopefully it works.

pGh:
U are BS! :ranter: I wanna 6pack too

tkD:
I'll post workouts, hopefully we see some results. Thx for stoppin by bro.

El Freako:
Yeah, it is. But we change it lil bit. We do only legs on day 1 so its easier but still pretty harsh. I dont have more pics of her.. Maybe Mike posts more

Mikew:
Thanks. I really hope that this schedule works..
Im glad u like my new avi . (post some pics of your girl.. )

Daniel Andersson:
Thanks Danny bro


We changed our workout lil bit:
Day 4 - Shoulders and Abs
So day one is little bit easier and now we got abs on our schedule.

Today we trained legs and I walk like a duck, legs are so sore. I like the pain!!

Day 1 - Legs

Full Squat:
20x20kg
20x50kg
20x50kg
Weights felt very light but those 20 reps almost killed me.

Leg Press: [right after those squats]
10x200kg

SLDL:
20x20kg
20x50kg
20x50kg

Hack Calf Raise:
20x85kg
20x120kg

 

[El Freako]

Good session Hoke, but fuck 20 rep squats for a game of silly-buggers.

 

[h0ke]

El Freako:
Thanks bro. Those 20s are so crazy! My legs are still so sore that walking is very difficult .

Today we trained Chest and Triceps. It was pretty good and easy session. Next week Im going to do it with bigger weights, it felt so easy .

Bench Press:
15x20kg
10x60kg
6x70kg

DB Incline Press:
8x28,5kg
8x28,5kg

Triceps Extension - Rope Attachment:
8x45kg (negatives)
8x55kg (negatives)

Smith Machine CG Bench Press: The normal Bench was reserved :ranter:
8x55kg
8x55kg

Bench Press: (Just pumping)
10x50kg (very slow negatives)


Im really sorry that I havent been checking your logs lately, Im so busy with the school . I'll check them out when I got some extra time.. at the weekend!

 

[ironheart]

easy but a good session there hokey. school can really be a bitch sometimes. hit the weight hard next week. and perhaps stay sober this weekend? anyway, good work buddy.

 

[tkD]

great ses for you too bro, looks like you're the twin brother of Pekka , keep it up

 

[h0ke]

Today we did some back 'n biceps.

Seated Cable Rows:
one warmup set
8x80kg
8x100kg

Wide-Grip Lat Pulldown:
one warmup set
8x70kg
8x85kg

Hammer Curl:
10x11kg
10x23,5kg

Some normal curls (one or two sets)

EZ-Bar Curl:
21x20kg (7xwide grip + 7xnormal grip + 7xclose grip)
BURNING!!

 

[El Freako]

21s are the devil!

 

[Mikew]

Yea. 21´s really are the devil Nice hammercurls bro

ps. No pics of the missies though

 

[h0ke]

easy but a good session there hokey. school can really be a bitch sometimes. hit the weight hard next week. and perhaps stay sober this weekend? anyway, good work buddy.

Yea, school is very harsh sometimes.. And guess what? Im going to be sober this weekend!! First time for a really long time.. Thanks for the support.

great ses for you too bro, looks like you're the twin brother of Pekka , keep it up

pGhi copied my session to his log
Thanks for stoppin by

21s are the devil!

Yea. 21´s really are the devil Nice hammercurls bro

ps. No pics of the missies though

Thanks bro
no pics
why?

 

[h0ke]

Shoulders and Abs

Shoulders:
DB Shoulder Press:
10x18,5kg
10x23,5kg
8x28,5kg pGhi helped
12x23,5kg

Standing Military Press:
20x20kg
2x10x30kg

Front Dumbbell Raise:
2-3x10-15x11kg

Side Lateral Raise:
2x10x8kg

Abs:
Ab Roller:
3x12

Ab Twister: dunno the name..
10x30kg [both sides]
10x45kg [both sides]
10x45kg [both sides]

That train was pretty intense. It took about 30-40 mins. Felt good

 

[miamiracing]

great work bitch, 21's are kickass.. i did them a while ago for couple month felt awesome

 

[tkD]

heavy db's for shoulder presses h0ke, keep working bro

 

[El Freako]

Strong DB shoulder work Hokey-poke!

 

[pGhi]

yeah.. this looks good boy.. :greddy:

 

[pGhi]

jk. great weights!

 

[Skeptic]

great shoulder workout Hokey Pokey !

 

[PrinceVegeta]

GReat session!

 

[h0ke]

miamiracing:
That burning is awesome! Thanks for stopping by!

tkD:
Thanks, my shoulders are actually pretty weak

El Freako:
Thanks Mr. Freak

pGhi:
wanna cyber?

Skeptic:
Thanks for the support S!

PrinceVegeta:



Day1 - Legs!!1

Full Squat:
20x50kg
20x60kg

Leg Press: Right after those squats
10x200kg

Lying Leg Curls:
20x40kg

Seated Calf Raise:
20x50kg
20x70kg

That was quite easy session, everything felt much easier than last time!
I think that Im able to do 20x70kg squats next week... Gotta try.
Cya!

 

[Mikew]

Nice, 20 reps on squats is exhausting. The shoulder session was smooth as well Hoke!

 

[tkD]

you're squatting like a crazy bro
keep it up