h0ke's workout log

[PrinceVegeta]

Nice session there mate! fast and effective workout.....i like

 

[Lionheart]

Short but good back and bi session h0ke.Solid chest workout also

 

[h0ke]

Thanks guys! Next week I test Braaqs metod, one warming set and then straight to main weights!

 

[Lionheart]

Thanks guys! Next week I test Braaqs metod, one warming set and then straight to main weights!

No dont do it like that.Braaq knows how his body and how it works.You need more experience before you do stuff like that.You could hurt yourself easily.What you could do is limit the reps in warm up sets if you want to save energy to main sets.

 

[h0ke]

...warm up with a set or two then go to your heavy set and rep it out instead of wasting energy on the BS sets that dont build muscle. Gives me energy throughout on my heavy sets.

Actually he said it like that.

Yes I know that if I train with too big weights I can hurt myself. I thought to test this metod in some moves, like Bench Press. Not moves where is big risk to hurt yourself, like Deads and Squats.

For example:

Bench Press: 10x20kg + 10x50kg + 2x5x60kg, not like I usually did : 10x20kg + 2x10x50kg + 10x55kg + 2x5x60kg

I think that if I dont do so many warming sets I would have more power to lift some bigger weights and then my small muscles grows bigger.

 

[Rocky]

^That theory is sound. As long as you are training to your capacity then training that way will be more beneficial to using your energy in the sets that count!

 

[h0ke]

Yap! I try that theory today and I think it worked! I had chest and tris. I try it in Bench Press!

Chest:

Bench Press:
10x50kg (warming up)
5x60kg (it was so easy that I raise the weights)
5x62,5kg
5x65kg
5x67,5kg (the last push was so freaking hard!!)
3x10x50kg (only the start stage) I don't know how to explain it, hope someone knows what I mean .

Incline Dumbbell Press:
10x16kg
10x13,5kg
10x11kg

Cable Crossover:
2x12x20kg
20x20kg


Triceps:

Seated Triceps Press:
20x11kg
15x18,5kg
12x23,5kg
10x28,5kg
8x33,5kg

Bench Pressing was so hard, that I made the rest of train lighter. Train felt good and I think that 5x67,5kg is new PB! So it was pretty damn good train I think that this style of training is good for me, so I keep doing trains like that! Thx Braaq!

 

[PrinceVegeta]

Good benchpress there mate!!good job on ur pb!

 

[philosopher]

The harder the better m8. Congrats with the new PB

 

[ironheart]

congrats on your PB. good workout overall, keep it up bro

 

[Rocky]

Good stuff. Now next time you know you can start at 65 or 67.5kg straight off on your main sets and see if you can crank it up again while you're fresh!

 

[Mikew]

A tip: dont do so many reps at 50kg. Better to just do a few, like 3-4 to get the feel, and then go higher and do singles. That is if you want to increase strength. I tend to just get a crazy pump when I go for higher reps in the bench, and the pump makes me weaker.

I have no doubt that you can lift 75-80kg.

 

[h0ke]

Thanks PrinceVegeta, philosopher and ironheart for support.

Rocky: Yes, this was my first time when I did pushes with those weights so I didn't know how much I can lift. Next time I will start with 65 and if it's easy I will raise.

Mikew: Thanks for advice. I test it next time. I'am never lifted over 67,5kg so I don't know can I lift over 70kg . But it is possible that I lift ~75kg. That I test in this week.

Today I just pumpped biceps and abs with small weights so I don't write it up .

 

[PrizeFighteR]

Huge bench session! I want to see you keep knocking these out bro

 

[pGhi]

Not bad not bad I would like to hit gym tomorrow

 

[h0ke]

Thx PrizeFighteR . pGhi do u gonna hit to Lipari ? Today I did almost every part of my body . Today I didn't have the right feeling so weights in some moves are pretty small..

Bench Press:
5x20kg
1x60kg
1x70kg PB!!
1x75kg NEW PB!!:mf_emoticon_psychot

4x4x50kg (Slowly down and then fast push up..)

Smith Machine Squat:
10x55kg
2x8x125kg
8x115kg

Some Hack Squats.

Ez Bar Curl:
2x21x25kg (widwgrip)
3x10x25kg (normalgrip)

Tricep Pushdown:
2x10x50kg
10x65kg

Some Abs.

 

[miamiracing]

nice workout m8

congrats for p.b... always good to have one in a session

 

[pGhi]

Nice PB I still own your record. Or I did.....

 

[h0ke]

Thanks guys! pGhi how u can compare me to u?! With that huge chest u beat everyone !!

 

[Lionheart]

Great session h0ke.Congrats getting that PB