h0ke's workout log

[El Freako]

Thats a great abbreviated session. Short and hard, good work!

 

[Hypocrisy86]

short n sweet, just like i like em
awesome job h0ke, keep up that benchin!

 

[h0ke]

Thats a great abbreviated session. Short and hard, good work!

short n sweet, just like i like em
awesome job h0ke, keep up that benchin!

Thanks man! Hopefully that benching improves...

Todays session was pretty good! Only problem was that it felt like I got hangover.. :wutyousay:

DAY3, Back and Biceps:

Deadlift:
20x50kg
20x50kg

Lat Pulldown:
10x30kg
8x75kg
8x75kg

DB Row:
20x23,5kg
12x43,5kg
16x43,5kg

BB Curl:
10x30kg
10x35kg

Concentration Curls:
10x11kg
10x13,5kg

Dumbbell Shrug:
12x28,5kg

 

[El Freako]

Great DB row weight you're using there looks like you've got quite a strong back.

 

[Lionheart]

DAY3, Back and Biceps:

Deadlift:
20x50kg
20x50kg

Lat Pulldown:
10x30kg
8x75kg
8x75kg

DB Row:
20x23,5kg
12x43,5kg
16x43,5kg

BB Curl:
10x30kg
10x35kg

Concentration Curls:
10x11kg
10x13,5kg

Dumbbell Shrug:
12x28,5kg

Good choise of exercises.Why 20 rep deads,i wouldnt go over 6 reps or was it just ment for warmups?Good work anyway through whole session

 

[h0ke]

Great DB row weight you're using there looks like you've got quite a strong back.

Thanks, I think my back is my strongest point.

Good choise of exercises.Why 20 rep deads,i wouldnt go over 6 reps or was it just ment for warmups?Good work anyway through whole session

Thanks Lionheart! Well we did 20 because deads are not familiar to us.. We need to train it before doing big weights.

Today we trained Legs and Shoulders. It was very hot to train + we're not trained our legs in a month. So weights were pretty small..

Legs:
Full Squat:
10x20kg
20x50kg
20x50kg

Leg Press:
10x150kg
5x350kg

Smith Machine Calf Raise:
12x100kg
10x180kg
10x180kg

Shoulders:
Seated DB Shoulder Press:
10x11kg
10x23,5kg
10x23,5kg

Side Lateral Raise:
15x8kg
15x8kg

 

[Big VIC]

Thanks, I think my back is my strongest point.


Thanks Lionheart! Well we did 20 because deads are not familiar to us.. We need to train it before doing big weights.

Today we trained Legs and Shoulders. It was very hot to train + we're not trained our legs in a month. So weights were pretty small..

Legs:
Full Squat:
10x20kg
20x50kg
20x50kg

Leg Press:
10x150kg
5x350kg

Smith Machine Calf Raise:
12x100kg
10x180kg
10x180kg

Shoulders:
Seated DB Shoulder Press:
10x11kg
10x23,5kg
10x23,5kg

Side Lateral Raise:
15x8kg
15x8kg

Nice squats there hokester

 

[h0ke]

Nice squats there hokester

Thanks, weights were sooo small but that 20 reps almost killed me .


Day 2, Chest and Triceps
Bench Press:
15x20kg
8x65kg
8x65kg
7x65kg :angrydude:

Decline DB Press:
10x11kg
8x23,5kg
8x23,5kg
Easy...

Machine Bench Press:
15x40kg
15x40kg

CG Bench Press:
6x50kg
10x40kg
10x40kg

Seated Tricep Press:
8x28,5kg
8x33,5kg
8x33,5kg

Triceps Pushdown - Rope Attachment:
3x12 with unknown weights maybe ~40kg

+ abs

Triceps were out of power..

 

[Big VIC]

Some Nice Exercises and weights In your new protocol...

 

[pGhi]

what the heck is machine bench press? u mean like smith?

 

[h0ke]

Some Nice Exercises and weights In your new protocol...

what the heck is machine bench press? u mean like smith?

That fucking machine what is just before the cables... Dunno the name. U know what I mean?

 

[pGhi]

Ooooh you mean Pec deck ?

 

[h0ke]

Ooooh you mean Pec deck ?

Yeah, exactly! It sucks I think.. :greddy:

 

[ironheart]

solid session h0ke. good choice of exercises. keep up the good work

 

[Bulkboy]

solid session bro, tons of volume

 

[El Freako]

Tris never do work properly after a solid chest session like that.

 

[Hypocrisy86]

Great job H0ke
massive volume goin on there
BB presses and db presses going well!

 

[Daniel Andersson]

Nice stuff h0ke

 

[h0ke]

solid session h0ke. good choice of exercises. keep up the good work

Thanks ironheart

solid session bro, tons of volume

Thanks for stopping by my log Bulky + thanks for the compliment .

Tris never do work properly after a solid chest session like that.

Thats true.. But normally they works better.

Great job H0ke
massive volume goin on there
BB presses and db presses going well!

Thanks Steve .

Nice stuff h0ke

Thanks Danboy :methman:.




Gym is closed next three days so I cant train well. Maybe some home sessions, dunno.

 

[pGhi]

U must go to gym! Damn bingdrinker chillin in Joensuu!