pGhi`s workout..

[El Freako]

I said the same in Hoke's log... fuck 20 rep squats for a game of silly buggers.

 

[Maxmonzter]

don´t worrie about the weigths, just be consistent with it and it will come sooner than you might think

 

[pGhi]

Thanks for support fellas!

this is what we did today! some chest and triceps

Bench Press:
10x20kg
12x60kg
6x75kg (this felt too hard.. no training in a week might be solution..)

DB Incline Press:
10-12x28,5kg
8x33,5kg h0ke said that I have to move from 28.5kg to 33.5 because even he did this with 28.5kg

Triceps Extension - Rope Attachment:
8x45kg (negatives)
10xjust flexing the muscle.. this really gave me huge pump

Smith Machine CG Bench Press: The normal Bench was reserved
8x55kg
8x55kg

Bench Press:
8x50kg slooooowly

yep yep!

 

[tkD]

nice session Pekka, db inclines looks good bro

 

[El Freako]

How can someone "reserve" a bench?

 

[pGhi]

^^dunno...

Today it was shoulder + ab day..

DB Shoulder Press:
10x18,5kg
10x23,5kg
5x32,5kg h0kester helped a bit I hear.
11x28,5kg to failure

Front Dumbbell Raise:
2x10x11kg + 8x13.5kg

Side Lateral Raise:
2x10x8kg

DB Shrugs:
2x8x33.5kg I really suck in these

Ab Roller:
3x12

Ab Twister: dunno the name..
10x30kg
2x10x45kg

Yeap.. This was done very quickly! We did abs without pauses.

I bet my abs are quite sore tomorrow.
:crymeariver:

 

[miamiracing]

SLDL:
20x20kg
20x50kg
15x50kg
My lower back felt kinda pumped.. is it normal?

yea thats why i prefer sldl.. i just feel like i get more out of it than a regular deadlift

 

[h0ke]

I forgot the shrugs on my log..
Nice session u lil mofo. It just look so familiar, I just dont know why..

 

[El Freako]

Strong DBs here to pGHI!

 

[Skeptic]

great shoulder workout pghi!!

 

[PrinceVegeta]

Strong shoulders man! keep it up!

 

[Mikew]

Keep up the good work bro.

 

[PrizeFighteR]

Strong shoulders, updates bro:carduindisguise

 

[Chesticles]

SLDL:
20x20kg
20x50kg
15x50kg
My lower back felt kinda pumped.. is it normal?

Yes it is, try wearing a belt when you SLDL it will reduce the pump.

 

[El Freako]

Yes it is, try wearing a belt when you SLDL it will reduce the pump.

Or better yet, don't wear a belt and let your back get stronger.

 

[Hypocrisy86]

Keep it up man, keep those deads going!

 

[Mikew]

Where are you bro?

 

[pGhi]

sorry guys! i have been training with h0ke so no slacking in that area. but i am so lazy that i dont just write them here... but keep checking h0kes log

 

[miamiracing]

Or better yet, don't wear a belt and let your back get stronger.

your back will get stronger with or without belt...

 

[Hypocrisy86]

like Miami said
either way