h0ke's workout log

[philosopher]

Nice back session. The deadlift is one of the hardest exercises to master imo. Take you time and build up slowly before you injure yourself

 

[h0ke]

BGL:
Thanks m8. DB Rows felt good.

miamiracing:
Hey . Thanks for stoppin by.

philosopher:
Yeah deads are very good exercise but you have to do it right if u dont u can hurt yourself pretty easily. Thanks for checking my log.

Yesterday we did shoulders and abs. I dont remember what we did so Im not going to write it up.

Today we did chest. We went to the gym and there were lots of guys. Everyone of them wanted to do bench press so we did Smith Machine Bench Press and I dont like it .

Chest:

Smith Machine Bench Press:
2WU sets
6x75kg
4x75kg
3x75kg


Pec Deck:
2x15x unknown weights
8x unknown weights

Cable Crossover:
3 sets

Thats it. Tomorrow we are going to do arms!

 

[PrinceVegeta]

UPDATES!!

 

[Skeptic]

UPDATES!!!

 

[Hypocrisy86]

hey man, dont worry bout those smith benches
still solid weight , just keep up the good work man!

 

[tkD]

where's the bottles..i mean the sessions?

 

[pGhi]

ahhahahaah

 

[Daniel Andersson]

 

[h0ke]

Hello bros! I've been pretty lazy to update my log lately. Im so tired.. . But Im going to start loggin my sessions now! I've been ill very long time but now Im feelin much better.. hopefully Ill heal properly .
I broke my laptop last Saturday so Im not be able to be at the computer so often..

Day 1 - Chest

DB Flat Press:
15x18,5kg
10x28,5kg
8x33,5kg
3x38,5kg forced

BB Flat Press:
15x20kg
10x50kg
10x60kg
10x60kg
20x50kg

Pec Deck:
2x18xunknown weights

Day 2 - Arms

CG Bench Press:
20kgx15
50kgx10
60kgx10
60kgx10

EZ-Bar Skull Crusher
30kgx10
35kgx10
35kgx10

Triceps Extension - Rope Attachment
3 sets


Day 3 - Back


Seated Cable Row
WU
3x10x80kg

DB Row
15x23,5kg
10x33,5kg
10x38,5kg
7x42,5kg

I broke my left knee while that yesterdays back workout and its really painful.. If its not ok tomorrow I maybe have to go to the doctor.

 

[El Freako]

Nice sessions Hokey, hope you're knee's alright mate.

 

[Lionheart]

Nice workouts H0ke.DB presses and rows looking strong for you.I hope your knee is nothing too serious and it gets better soon.

 

[Rocky]

Glad you're feeling better although that knee thing seems to not help - hope it getys sorted out. Good to see you logging and nice session.

 

[Daniel Andersson]

Nice session h0ke.
I hope your knee isn't that busted up as you say.

 

[Samoan-Z]

Lifts are looking sexy h0ke.

 

[h0ke]

El Freako:
Thanks bro! My knee is fine now. It was only 2 days really painful but then it was almost OK. And now its perfectly fine

Lionheart:
Thanks Marko. I appreciate it . I dont know what was with my knee but I think that it cant be anything serious because it was painful only few days.

Rocky:
Thank you Rocky. Its always nice to see u at my log .

Daniel Andersson:
Thanks for the support DA

Samoan-Z:
Thanks Samoan




Here comes few sessions. I did one workout at last Friday but I dont remember the weights.. I did only Bech Press at that day. And at the Sunday I did Shoulders and Abs.. I dont remember those weights either but it wasnt anything special.

Yesterdays session:

Chest:

Bench Press:
WU
6x60kg
6x70kg
6x75kg
4x80kg [pGhi helpped with the last one]
4x80kg [pGhi helpped with the last one]

Incline DB Press:
10x23,5kg
8x28,5kg
6x33,5kg forced...
10x28,5kg

Pec Deck:
2 sets


Todays session:

Triceps and Biceps:

CG Bench Press:
WU
6x60kg
4x70kg
4x70kg
4x70kg

Skull Crushers:
10x30kg
6x40kg
6x40kg
5x40kg

Preacher Curl:
10x30kg
10x30kg
5x30kg [negative]
2x15x20kg [negative]

DB Curl:
10x11kg [negative]
10x18,5kg

I'll check out ur logs when I have little more time.. now I gotta do physics homework.

 

[PrinceVegeta]

Finally some sessions! looking strong HOKEY!

 

[pGhi]

AWESOME numbers mate didnt u do few with 75kgs in CGBP?

 

[tkD]

nice workout sis, keep it up

 

[Lionheart]

Good work bro.Your presses are coming up nicely.You better keep those sessions coming

 

[miamiracing]

great workout man! looks like your chest is getting stronger and stronger !! keep working hard