h0ke's workout log

[Mikew]

Yea that was definitely a nice session. The bench is good.

 

[tkD]

where's your muscles :carduindisguise



jk bro, nice bench you got there and the triceps work look good too

 

[h0ke]

miamiracing:
Sup bitch Thanks for checking out my log.

Hypocrisy86:
Thanks Hypo . And Im carefully with the form

Mikew:
Thanks big guy, I appreciate it !

tkD:
I dunno where my muscles are .
Thanks for the support broskie !

I'll write yesterdays session later and I check out your logs too!
Im not sure are we going to train today because pGhi drunk pretty much yesterday

 

[Daniel Andersson]

Day 2 - Chest and Triceps

BB Bench Press:
12x20kg WU
5x60kg WU
10x70kg
2x80kg

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

CG Bench Press:
8x50kg
8x50kg

Reverse Grip Tricep Pushdown - V-Bar Attachment:
14x40kg
12x40kg

Triceps Pushdown - Rope Attachment:
12x40kg
12x40kg

Thats it. I think this was a pretty good train. Im lil bit ill still but Im almost healthy!

Nice session h0k(er) keep going at it bro

 

[h0ke]

Nice session h0k(er) keep going at it bro

Thanks Daniella

Todays session:

Day 1 - Legs

Full Squat:
14x20kg
20x60kg
20x70kg

Leg Press: [Right after squats]
12x150kg

Lying Leg Curls:
20x40kg
20x35kg

Standing Calf Raises: Really easy!!
20x90kg
20x90kg

 

[pGhi]

man that looks small session... but fuck.. i was fucking pumped. i guess it was good idea to stop smoking..

 

[Lionheart]

Good work bro.Nice chest work and squats.Little more updates perhaps?

 

[Hypocrisy86]

Awesome work man, glad to see your doing full squats

 

[pGhi]

updates?

 

[h0ke]

Hello brothers and sisters! We started to train again today ( we got almost 2 weeks break because of the exam week).
Now we are going to bulk seriosly, train harder and eat better! Our training schedule is not ready yet but when it is ( Bulkboy helps us, thanks for that ) I will post it.

Im been ill like 5 weeks now.. Thursday I have a meeting with a doctor.. But now I had to start training again!!
Today we did chest.

Day 1 - Chest

Bench Press - Smith Machine (I dont like to do this in the Smith
2 Warmup sets
5x75kg
4x75kg
3x75kg
not good, not good...

DB Incline Press:
1 warmup set
6x28,5kg
6x28,5kg
6x23,5kg

 

[h0ke]

Day 1 - Arms

Close Grip Bench Press:
2 WU sets
6x60kg
4x70kg
6x65kg

Skullcrusher:
1 WU set
2x6x40kg

Seated Triceps Press:
1 WU set
6x38.5kg
6x43.5kg


Ez-bar Curl:
1 WU set
3x6x40kg

Hammer Curl:
1 WU
2x6x18,5kg
6x23,5kg

+ few reverse grip cable curl sets

I'll check out ur logs tomorrow bitches!

 

[philosopher]

Damn bro heavy weight skull crushers

 

[El Freako]

Damn bro heavy weight skull crushers

Tru dat!

Nice work Hokey.

 

[Big_Guns_Lance]

Good job on those skull crushers dude

 

[h0ke]

^ Thanks for the compliments bros, I appreciate it !

Day 3 - Legs

Hack Full Squat:
1 WU set
6x80kg
6x90kg
6x100kg

Leg Extensions:
1 WU set
3x6x75kg

SLDL:
10x60kg
10x80kg
really easy..

Lying Leg Curls:
2 sets with unknown weights

Seated Calf Raise:
25x50kg
6x100kg
5x100kg

 

[MarkoKoo]

^ Thanks for the compliments bros, I appreciate it !

Day 3 - Legs

Hack Full Squat:
1 WU set
6x80kg
6x90kg
6x100kg

Leg Extensions:
1 WU set
3x6x75kg

SLDL:
10x60kg
10x80kg
really easy..

Lying Leg Curls:
2 sets with unknown weights

Seated Calf Raise:
25x50kg
6x100kg
5x100kg

Heavy lifting. Watch out or you love for the iron might end like this.
View attachment 10130

 

[miamiracing]

good work man, now show me teh nude pics

 

[h0ke]

MarkoKoo:
Thanks bro, awesome comic

miamiracing:
Thanks for the support.

Spoiler

check out ur personal messages.. :techn9ne:

Day 4 - Back

Deadlift:
2 WU sets
10x80kg
10x80kg
felt kinda easy but cant do bigger weights before the form is good..

Wide-Grip Lat Pulldown:
2 sets with unknow weights

Straight-Arm Pulldown:
2 sets, dont remember the weights

DB Row:
10x33,5kg
8x43,5kg

Thats it! Cya next week.

 

[Big_Guns_Lance]

Nice workout there mate. Heavy dbell rows.

 

[miamiracing]

sup sexy?

db rows looking strong !!