h0ke's workout log

[h0ke]

Glex, yes it was

WOW h0ke u are THE MAN!!

Like I said that was just pumping

 

[Rocky]

Nice job. Steady upping the weight on the chest presses!

 

[h0ke]

Thanks for support Rocky, I appreciate that .

 

[EternaL]

good chest workoutkeep training hard....

 

[h0ke]

Thanks for support EternaL!

Yesterday when we went to the gym we did 1 move and the feeling wasn't right so we came back to the home .
I don't bother to write it up.

Today I did legs. Last time when I did legs was maybe 3 weeks ago, so...

Smith Machine Squat:
10x25kg + 8x65kg + 8x95kg + 8x115kg + 8x125kg + 6x135kg
I couldn't made 8 in last rep :crymeariver:

Stiff Legged Deadlift:
10x20kg + 10x60kg + 8x90kg + 6x100kg PB!! + 15x60kg

Full Hack Squat:
10x40kg + 8x70kg + 6x80kg

Standing Calf Raises:
25x120 + 15x150kg + 10x170kg + 30x120kg

I'am pretty happy for that train, I could make some PB and I am happy about it .
Tomorrow we maybe hit back and bi's!

C'ya later alligator!

 

[Big VIC]

Nice leg work out must have been hard Well keep it up hoke.

 

[h0ke]

Thanks Big VIC! It was pretty hard to bike back to the home .

 

[MaKaVeLi]

your leg strength is looking good, good weight on the squats and SLDL

 

[h0ke]

Thanks MaKaVeLi!

I decide that I don't go to the gym today because my legs are so sore for yesterdays train. So I'll hit back tomorrow with some xtra power!!

 

[Hypocrisy86]

Biking back to home after that workout HOW?! talk bout superb cardiovascular and strength right there!!
awesome work all over H0ke!!!

 

[Rocky]

Nice job on the PB!

Don't worry about the squat - it's probably because you pyramidded up so much. I bet if you knocked off the set before at that weight and went straight into it you'd get the 8.

 

[alee`]

Good working pals!! What was peghi`s feelings ? HANG OVER ?

Nice pump IRON!

 

[h0ke]

Hypocrisy86:
Thanks bud. It was hard but Im happy there wasn't snow storm at the time .

Rocky:
Thanks Balboa. Maybe I could but that 6 wasnt easy. I had to do the pyramid because I didn't know how much I got power, it was so much time at the last leg session.

alee`:
Thanks baby. I did that session on Saturday so pGhi doesn't got the hang over then.
But I quess he got "little" one on yesterday .

 

[pGhi]

naah man.. No hangover for me But my aunt had 1.8 at 9 AM well I Started so early and went to sleep 6 AM so no hangover

 

[h0ke]

naah man.. No hangover for me But my aunt had 1.8 at 9 AM well I Started so early and went to sleep 6 AM so no hangover

U don't need to shame ur hangover buddy, its normal.

 

[h0ke]

Hello every1! We had test week in this week, so I didn't have time to be on computer. But now its over .

We are going to train whole weekend, lifting weights and some cardio too. And I'm going to sleep! I'll check out your logs in this weekend!

We made some back session in Monday with pGhi:

Mon 31.3.2008

Back:

Wide-Grip Lat Pulldown:
10x50kg + 10x70kg + 10x80kg + 8x90kg

Some weird back move: (pGhi can tell the name)
10x45kg + 10x65kg + 10x65kg

Seated Cable Rows:
10x50kg + 10x80kg + 7x100kg (3 own then little help) + 7x105kg (3 own then little help) Never tried 105kg so this is PB

Reverse Grip Bent-Over Rows:
10x50kg + 8x70kg + 10x50kg :angrydude:

Seated Dumbbell Curl:
10x13,5kg + 10x16,5kg + 10x16,5kg

Alternate Hammer Curl:
1x10x18,5kg

Seated Dumbbell Inner-Bicep Curl: [some variation of this move]
45x7kg + 30x7kg

Today is chest day I quess.
C'ya later!

 

[h0ke]

Hi! I was right, we had chest.


Incline Dumbbell Press:
10x18,5kg + 10x23,5kg + 8x28,5kg[forced] + 4x28,5kg PB! + 12x23,5kg + 10x23,5kg

Barbell Bench Press:
3x8x50kg I was out of power

Decline Dumbbell Bench Press:
10x13,5kg + 2x10x18,5kg + 8x18,5kg + 14x13,5kg

Triceps Pushdown - Rope Attachment: [variation of this move]
12x25kg + 10x30kg + 10x30kg

Train felt good, nice to had some personal best.
After training we went to jogging , first time for a long time some cardio.

30 minutes jogging:
Average Heart Rate 179
Top Heart Rate 192!

Heart rate was that high because its very long time for last time.
Now I/we tried to put some more cardio to training.

 

[alee`]

Good boys

You heart rate is too high!! You need to go lower tempatures, then you burn more fat!
Now you were on unaerobic sector, and it`s rise your fitness... NOT SO FAST BABE!
Average Heart Rate 179

 

[PrizeFighteR]

Nice PB, work is solid h0key

 

[h0ke]

alee`:
What the fuck are u saying? . Thanks still.
But where are u guy? Come training with us!

PrizeFighteR:
Thanks bro !