h0ke's workout log

[Rocky]

Back at it in style. Those stairs sound harsh - bet your calves felt it the day after.

 

[h0ke]

Thx Rocky. Yeah every part of my legs felt those stairs.

But here comes todays chest and tricep train:

Chest:
Smith Machine Incline Bench Press: 10x45kg + 10x55kg + 10x55kg + somethinkx65kg (maybe 6 or 8) + 10x40kg

Barbell Bench Press: 10x50kg + 10x55kg + 5x60kg

Incline Dumbbell Flyes: 12x11kg + 12x13,5kg + 12x13,5kg

Bumbbel Flyes: 3x10x13,5kg

Triceps:
Triceps Pushdown: 10x70kg + 10x60kg + 10x50kg


Thats it!

 

[PrinceVegeta]

Nice short session man!!

 

[Lionheart]

Ho Ho h0ke..good session bro.Killer chest workout.

 

[h0ke]

Thanks for support guys! Today was biceps train + some other stuff..

Biceps:
Standing Inner-Biceps Curl:
3x10x18,5kg

Hammer Curls:
2x10x23,5kg
1x8x23,5kg

Seated Dumbbell Inner-Bicep Curl (some kind of variation):
30x7kg
2x30x8kg

Reverse Grip Bent-Over Rows: (just pumping)
5x10x55kg

Cable Crossover (some kind of variation of this move) (pumping):
3x20x25kg


Train was easy, tomorrow starts the hard train!!

 

[PrizeFighteR]

those pushdowns from a session ago look harsh..benching is good as well bro!

 

[h0ke]

Hola! Thanks PrizeFighteR . Today I did some legs and abs

Legs:
Smith Machine Squat: 10x25kg + 10x55kg + 10x85kg + 10x115kg + 10x115kg + 10x125kg + 10x135kg!!

Smith Machine Calf Raises: 10x85kg + 10x115kg + 10x115kg

Leg Extensions: 10x45kg + 10x60kg + 8x70kg

Lying Leg Curls: 10x40kg + 8x50kg + 6x50kg


Abs:
Decline Crunch: 25x5kg + 25x10kg + 20x15kg

Seated Machine Twist: 15x30kg + 15x32,5kg + 15x35kg


This time I remembered calves .

 

[Lionheart]

Strong squatting h0ke..nice session overall

 

[PrinceVegeta]

Good squatting dude! strong for sure!

 

[h0ke]

Thanks m8s, squttaing felt good too.

 

[ironheart]

solid session there h0ke. Strong squats, nice overall workout.

 

[Mikew]

Nicely done. Any particular reason why you squat in the smith?

 

[h0ke]

Thanks ironheart and Mikew . Well I did smith squat cuz I made some kind of variation of normal squat. Dunno the name of it, but u can't do it without smith. Thats the reason .

Today I have chest and tri's, maybe .

 

[Lionheart]

Go blast your chest and tris!!!

 

[h0ke]

Yeah, actually I did only chest .

Chest:

Bench press: 5x50kg + 5x60kg + 5x60kg + 5x60kg + 1x65 + 1x70kg(Friend said that he helped only little so it wasn't my own push. 70kg is not beatet yet! ) + 15x40kg

Barbell Incline Bench Press: 10x40kg + 10x40kg + 10x40kg

Standing Cable Flyes: 10x10kg + 10x15kg + 10x20kg +15x15kg

Cable Crossover: 10x25kg + 10x30kg + 10x35kg + 10x40kg

Time: 45min Gym was SO FULL!

I HAVE TO START IMPROVING MY BENCH PRESSING!! :angrydude: It starts now!

 

[ironheart]

solid chest session there mate. good volume. i'm struggling with progress in bench press myself. keep pwning the weights bro.

 

[pGhi]

HC!!

 

[PrinceVegeta]

Awesome session man! bench strength will come soon! just keep hittin it!

 

[PrizeFighteR]

pressing is looking good, squats are damn strong as always

 

[h0ke]

Thanks for support bros! Today I got back and bi's..

Back:

Reverse Grip Bent-Over Rows: 10x50kg + 10x75kg + 10x75kg + 8x85kg

Wide-Grip Lat Pulldown: 10x~45kg + 10x70kg + 10x80kg + 10x70kg (That 80kg was too heavy )

Bent Over EZ Bar Row: 3x25x30kg (just pumping)

Biceps:

Mid-Grip EZ Bar Curl: 2x10x30kg

Wide-Grip EZ Bar Curl: 21x30kg (with help) + 21x20kg + 30x10kg This was some kind of variation. I dunno how to explain that, but it burned like a hell!

Time: ~30 minutes, mayby little under it.

Train was short, but it felt pretty good. I like it.