Hanes Training Log

[Hane]

I'll do my best to find the tehnique with straps then

 

[Papa G]

Are u sure we're talking about the same thing? I mean.. strap them shits on tight and there is nothing else to it. Sometimes they hurt my wrist a little tiny bit but I usually just go around the bar once with it and grip the bar right on top of the strap!

 

[Hane]

Those babies, right?

 

[Papa G]

Strap 'em tight!

 

[Hane]

I'll make you proud!

 

[Samoan-Z]

Are u sure we're talking about the same thing? I mean.. strap them shits on tight and there is nothing else to it. Sometimes they hurt my wrist a little tiny bit but I usually just go around the bar once with it and grip the bar right on top of the strap!

That statement alone has resulted in, Epic Fail.
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Good session bro that's is a perfect workout no overkill as far as I can see.

 

[Hane]

Any feedback is good, so please keep 'em rollin

 

[Hane]

8th of february
Legs and calves

Squats
1 x 12 50kg
1 x 8 70kg
1 x 6 90kg

Lying leg curls
1 x 12 35kg
1 x 8 40kg
1 x 6 45kg

Leg presses
1 x 12 140kg
1 x 8 180kg
1 x 8 220kg
1 x 6 260kg

Leg extensions
1 x 12 30kg
1 x 8 40kg
1 x 6 45kg

DB lunges
1 x 10 19.5kg
1 x 10 24kg

Leg presses [Calfs]
1 x 15 90kg
1 x 15 90kg

Standing calf raises
1 x 15 80kg
1 x 12 110kg
1 x 8 130kg

Info:Overall it felt really good hitting the legs. Awesome way to get rid of some frustration.
In the upcoming week I'll try a different setup.

 

[PrinceVegeta]

Good session man! like all the leg work!

 

[Samoan-Z]

Now that.. is a Z approved leg session.

 

[Hane]

Cheers PV and Big-Z!

 

[Hane]

10th of february
Chest, triceps and abs

10 min of cycling
Total workout time: 70 min

Flat bench press
1 x 12 50kg
1 x 8 60kg
1 x 6 70kg

Incline DB press
1 x 12 19.5kg
1 x 8 24kg
1 x 6 28kg

Decline DB press
1 x 12 22kg
1 x 8 28kg
1 x 5 32.5kg

Cable crossover
1 x 12 30kg
1 x 8 35kg

Pushdowns
1 x 12 60kg
1 x 8 70kg
1 x 6 80kg

Overhead rope extensions
1 x 12 35kg
1 x 8 45kg
1 x 6 55kg

Skullcrushers
1 x 12 15kg
1 x 8 20kg
1 x 6 25kg

Hanging leg raises
1 x 15 BW
1 x 15 BW

Machine crunches
1 x 12 40kg
1 x 8 50kg
1 x 6 60kg

Russian twists [DBs]
1 x 15 4kg
1 x 15 5kg

Comment: I was pumped before I hit them gym and thought this would be a killer workout. I went down and 15 min after I hit the weights the room was filled with young people who was doing everything else then training.
Common...in the end then discussed how a gay flick would be like containing their teacher!
Oh well a new day is comming with a new workout!

 

[VBP]

Nice session. Keep it rollin'

 

[Samoan-Z]

Great session bro, the triceps took a huge ass whooping though.

 

[Hane]

Thanks, doing my best to add some weight while mainting great form.

Upcomming: Back and biceps

 

[DriDDeRz]

Great solid workout sessions bro, Impressive volume!!

keep up the good workout sessions, ill be back to check on more updates

 

[Hane]

Awesome! Thanks for the great words!:music:

 

[Daniel Andersson]

Solid session

 

[Hane]

Solid session

Thanks DA! :methman:

 

[Hane]

11th of february [Back & biceps]

Workout time: 60 min

Chins
1 x 15 BW
1 x 12 BW

Pulldowns
1 x 12 60kg
1 x 8 70kg
1 x 6 75kg

Seated cable rows
1 x 12 60kg
1 x 8 70kg
1 x 6 75kg

T-Bar
1 x 12 35kg
1 x 8 45kg
1 x 6 55kg

Hyperextensions
1 x 15 BW
1 x 15 BW

Incline DB curls
1 x 12 12kg
1 x 8 14kg
1 x 6 16kg

Preacher curls [Ez-bar]
1 x 12 20kg
1 x 8 25kg

Hammercurls
1 x 12 14kg
1 x 8 16kg

Forearms - Superset
2 x 15 20kg
2 x 15 10kg

Positive
I felt stronger in the back movement and used a better form on the pulldowns comparing to last week.

Negative
I tryd the 18s in curls but I just couldnt do it, I only got like 4 reps on it.