h0ke's workout log

[h0ke]

Finally some sessions! looking strong HOKEY!

Thank you for stopping by Vegeta !

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

Did I? Dont remember.. if I did I did 3-4x75kg...

nice workout sis, keep it up

Thanks Dan.

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

I'll try to keep writing these sessions up. Thanks for the support.

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

I will train hard, thanks miami!


Thursdays session:

Back:
Smith Machine Row:
12x25kg
10x55kg
10x75kg
8x85kg

EZ-Bar Row:
10x40kg
10x70kg
8x80kg
8x80kg

Underhand Cable Pulldowns:
2x10x?kg
8x?kg

+ Few shrugs..

I wasnt so happy to this session..
Im going to train today if I can get my ass to the gym..

 

[Daniel Andersson]

That still looked good h0ke..thats some sweet rowing

 

[h0ke]

Thanks Daniel

Todays quick session:

Bench Press:
15x20kg
10x50kg
6x70kg
4x80kg
4x80kg
4x80kg (pGhi helped with the last one)

EZ-Bar Shrug:
10x60kg
10x60kg
10x60kg

 

[miamiracing]

nice workout man, never tried ez-bar shrugs.. gonna try that soon

 

[tkD]

good work h0ke

 

[h0ke]

nice workout man, never tried ez-bar shrugs.. gonna try that soon

That was first time when I tried it and it felt good.. Thanks for the support.

good work h0ke

Thanks Daniel


Todays session:

Legs:
Leg Extensions: - Warmed up my knees
20x25kg
20x25kg

Full Squat:
10x50kg
20x70kg
20x70kg

Leg Press:
10x200kg - right after the last set of squats
10x200kg

Lying Leg Curls:
20x40kg
16x45kg

Seated Calf Raise:
20x50kg
20x50kg

 

[Samoan-Z]

Nice reps man, looks long and solid keep it up.

 

[Hypocrisy86]

woah man, got reps? lulz, awesome work on those legs h0ke
keep it up!

 

[Rocky]

Nice work. Full credit for doing the 20 rep squats!!

 

[h0ke]

Thanks for the feedback bro's, I raelly appreciate it! Those 20's are killer!

Today we did abs, chest and shoulders.

Abs:
Sit-Up:
3x30

Side Abs: [some kind of machine]
2x15/side x40kg

Chest:
Bench Press:
12x20kg
12x50kg
6x70kg
4x80kg
4x80kg
2+2x80kg

Incline DB Press:
8x28,5kg
5x33,5kg
6x33,5kg

Seated Dumbbell Press:
8x23,5kg
6x28,5kg

Front Dumbbell Raise:
2x10x11kg

 

[Hypocrisy86]

dont worry bout the bench press man, you'll do much better next time

 

[tkD]

your bench is not bad, i think you were a bit exhausted from the previous sets, and that's why you had only 2 reps in you, cus the last chest sess you've done 3 sets of 4x80, so don't worry for that and keep up the good job you and pGhi

 

[El Freako]

Mate for a youngin' you've got a pretty good bench and by the looks of your avi its working!

 

[Samoan-Z]

Keep up the work and the strength will come good job man keep it up.

 

[Lionheart]

Nice chest and leg session bro.20 reps squats are brutal always.Bench is looking good ,but i think you were little greedy doing your chest after couple days of rest from your previous chest session.Good work still.

 

[h0ke]

dont worry bout the bench press man, you'll do much better next time

Yeah.. maybe I will Thx hypo!

your bench is not bad, i think you were a bit exhausted from the previous sets, and that's why you had only 2 reps in you, cus the last chest sess you've done 3 sets of 4x80, so don't worry for that and keep up the good job you and pGhi

Thats true, my chest was a lilbit exhausted.. Thanks for checking my log bro.

Mate for a youngin' you've got a pretty good bench and by the looks of your avi its working!

Yes Im young but I think that my benching should be better.. Well I just must train harder. U like my avi, huh?

Keep up the work and the strength will come good job man keep it up.

Thanks for the support Samoan.

Nice chest and leg session bro.20 reps squats are brutal always.Bench is looking good ,but i think you were little greedy doing your chest after couple days of rest from your previous chest session.Good work still.

Thats what I said to pGhi.. Thanks bro.


We are going to change our training schedule soon. I'll post it when we make it.

Yesterdays session:

Arms:
Smith Machine CG Bench Press:
10x55kg
6x65kg
2+2x75kg
4+2x70kg

I dont like to do these with smith machine but some jerk was on the normal bench press.

Skull Crusher:
10x30kg
6x35kg
6x35kg - easy

Seated DB Curl:
10x11kg
10x18,5kg
10x18,5kg

EZ-Bar Curl:
10x35kg
10x35kg

We did this session in ~30 minutes because I was in the rush.

Im not going to train today because I must read some physics.. tomorrow starts the exam week.

 

[Daniel Andersson]

Nice work h0ke
Really nice weight in your 2 later sessions bro, and that leg session with all those reps was sweet too

 

[Samoan-Z]

Great session bro, nice EZ Bar curls.

 

[Daniel Andersson]

 

[Lionheart]

Nice arm workout eetu.You show that jerk next time;D!More updates?