h0ke's workout log

[h0ke]

btw. that was quads no hams bro, today we are going to do hams

U sore?

I knew that, just wanted to test do u even read these And yes Im sore!

Nice leg presses Eetu.Good to see you updating your log.

Thank u bro and I think its time to start logging again .

nice session h0ke!!

Thanks jnutz


We didnt train yesterday but we'll train today.

 

[pGhi]

Hello, this is h0ke im just jusing pGhis account atm. So today we trained back, biceps and traps. We didnt train legs because of soreness and hangover. Session was really light.

Lat Pulldown:
20x25kg
10x50kg
10x65kgg
10x65kg
5x80kg

One Arm DB Preacher Curl:
10x11kg
10x11kg
8x13,5kg
8x13,5kg

DB Shurgs:
12x28,5kg
10x38,5kg
10x38,5kg

Thats it !

 

[miamiracing]

great work broski! keep it up fella

 

[h0ke]

Okay, Im really lazy.. I trained last week but didnt write it up. But today we changed our training schedule and I prefer it to our last one. Now I really try to type my trainings. So our new training program is 4 day split HIT:

Day 1 - Chest and Biceps
OFF
Day 2 - Shoulders and Triceps / Traps
Day3 - Quads and hams
OFF
Day 4 - Back and rear delt / calves

Todays training:
Day 1

DB Flat Bench Press:
14x23,5kg
14x18,5kg
10x33,5kg
10x33,5kg
6x38,5kg few owns and rest forced

Incline BB Bench Press: This is first time when I do incline with BB so I didnt use big weights because it felt kinda unstable.
12x20kg
10x50kg
10x50kg
10x50kg

Peck Deck:
3x10x unknown weights, just pumping

Standing DB Hammer Curl:
10x11kg
10x18,5kg
10x16,5kg

Standing Bicep Cable Curl:
2x10x unknown weight, pumping

+ Just did 30min cardio

 

[El Freako]

Good to see you getting your ass back in the gym little man. No slacking!

 

[pGhi]

looking sexy,,, todays workout was awesome, not sure but I might have done my PB in DB bench press!!!

 

[h0ke]

Day 2

DB Shoulder Press:
14x13,5kg
14x11kg
12x18,5kg
10x23,5kg
10x23,5kg
6x28,5kg - 3 own

Front Dumbbell Raise:
10x8kg
12x5kg
10x11kg
10x8kg
10x11kg

CG Smith Machine Bench Press:
14x25kg
9x55kg
8x55kg

+ CG Bench Press: 6x60kg ~3 own

Tricep Extension:
3 sets

Smith Machine Shrug:
12x25kg
12x55kg
12x85kg
10x85kg

 

[Big VIC]

Very good work on those shoulder presses and shrugs hokster!!!

 

[Daniel Andersson]

Welcome back H0kster..looking great

 

[h0ke]

^ Thanks for the support guys!

Day 3

Full Squat:
12x20kg
12x50kg
12x70kg
12x70kg
12x70kg
It was REALLY easy

Leg Extension:
12x25kg
12x40kg
12x50kg

Leg Press:
8x250kg
12x200kg

Stiff Legged Dead Lift:
12x20kg
12x50kg
12x80kg
12x80kg
8x100kg gripp slipped

 

[PrinceVegeta]

Nice sessions man!

 

[Natzo]

keep going at it bro!

 

[h0ke]

Thanks bros

Day 4

Reverse Grip BB Row:
14x20kg
12x50kg
8x80kg
8x80kg
18x50kg

Wide Gripp Lat Pulldown:
12x40kg
10x60kg
8x70kg

Straight-Arm Pulldown:
3 sets

Seated Calf Raise:
3x18x50kg

 

[Lionheart]

Nice rows and squats h0key

 

[h0ke]

Nice rows and squats h0key

Thanks Marko, squats are pretty weak but I try to improve it.

Day 1:

DB Bench Press:
24x11kg
20x18,5kg
18x23,5kg
10x28,5kg
8x33,5kg
10x33,5kg

Incline BB Bench Press:
12x50kg
8x60kg
10x50kg

Peck Deck:
3x12x40kg

DB Hammer Curl:
10x16kg
10x18,5kg
10x18,5kg
10x18,5kg

Standing Bicep Cable Curl:
3x12x40kg just pumping

 

[PrinceVegeta]

Strong session hoke!

 

[miamiracing]

 

[h0ke]

Yesterdays session:

Day 2:

DB Shoulder Press:
15x15kg
12x18,5kg
8x23,5kg
7x23,5kg
10x18,5kg

Front Dumbbell Raise:
3x10x7kg

CG Bench Press:
3x10x50kg

Triceps Extension - Rope Attachment:
3x12x40kg

DB Shrugs:
3x12x38,5kg
That was quick and light session, I trained alone and I have test week atm. I did that in 25 minutes.

 

[PrinceVegeta]

Good session for only lasting 25 min!

 

[Daniel Andersson]

Great work h0ke