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  1. #181
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Saturday 11/15/08 back

    Pulldown

    12*60, 10*60, 15*90, 13*90, 12*90kg


    DB row

    15*50, 13*50, 11*50kg


    Cable Pulley Rows

    16*95, 11*95, 8*95kg


    Barbell shrug

    10*60, 4*10*105kg





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  2. #182
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Nice rows man! awesome sessions overall!


    sigpic70213 7


  3. #183
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Quote Originally Posted by PrinceVegeta View Post
    Nice rows man! awesome sessions overall!
    Thanks PV I was really tired after the workout.




  4. #184
    Mecca V.I.P. bodybuilding reputation h0ke's Avatar
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    Strong sessions Marko!! Is that ur back in ur avatar? Because it is HUGE!! Keep it up bro.


    l]h0ke's workout log!
    Quote Originally Posted by Hypocrisy86
    women pay more for vehicle insurance, cus they suck at driving


  5. #185
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Very nice DB rows bud, looking impressive!




  6. #186
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Monday 11/17/08 Shoulders

    h0ke Strong sessions Marko!! Is that ur back in ur avatar? Because it is HUGE!! Keep it up bro.
    Thanks h0ke Yes it's my back pic from 2006.


    Samoan-Z Very nice DB rows bud, looking impressive!
    Thanks big-Z. I was like after that workout.


    Ok here is my shoulder workout

    Smith Machine Overhead Shoulder Press

    2*10*55, 15*75, 14*75, 11*75kg


    One-Arm Side Laterals

    16*18,5 14*18,5 12*18,5kg


    Bent Over Dumbbell Rear Delt Raise With Head On Bench

    16*18,5, 2*15*18,5kg

    Good workout overall




  7. #187
    LIFT OR DIE bodybuilding reputation El Freako's Avatar
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    Massive rep numbers for such weights mate. I bow down to you (I'd be puking in the corner if I tried them).


    My log - read it f*ckers!

    My lifting vids

    There are few things graven in stone, except that you have to squat or you're a pussy.
    -Mark Rippetoe


  8. #188
    Mecca V.I.P. bodybuilding reputation Hypocrisy86's Avatar
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    hey man, good workout there. have to agree with Freako reps looking good with those weights!




  9. #189
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    NICENESS!! Loving the shoulder work,




  10. #190
    Mecca V.I.P. bodybuilding reputation Lionheart's Avatar
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    Strong work for chest,back and shoulders bro




  11. #191
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Tuesday 11/18/08 legs

    El Freako Massive rep numbers for such weights mate. I bow down to you (I'd be puking in the corner if I tried them).

    Hypocrisy86 hey man, good workout there. have to agree with Freako reps looking good with those weights!
    Samoan-Z NICENESS!! Loving the shoulder work,
    Lionheart Strong work for chest,back and shoulders bro
    Thank you all, i try to do my best everytime i train.

    TODAY

    Squats

    2*10*60, 10*100, 2*15*130, 11+4*130kg


    Legpress

    3*15*300kg


    My left thigh is bit sore, i don't know why but it's quite irritating.:angrydude:




  12. #192
    Eat, lift, sleep, repeat. bodybuilding reputation Big_Guns_Lance's Avatar
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    Nice job on the leg workout. Heavy squats and great leg pressing there.




  13. #193
    LIFT OR DIE bodybuilding reputation El Freako's Avatar
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    15 reps squats! Fuck that!




  14. #194
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    thats what im talking about on the squats there bud going beyond reppage, lovin it.

    And for your thing prolly ran into something and forgot about, I remember I had bumped my leg on my truck bumper and later on that day i was wondering why my leg was sore and bruised like.




  15. #195
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Big_Guns_Lance Nice job on the leg workout. Heavy squats and great leg pressing there.
    Thanks Lance, this was only a "light" training day.


    El Freako 15 reps squats! Fuck that!
    But only 130 kg




  16. #196
    Mecca V.I.P. bodybuilding reputation Bulkboy's Avatar
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    holy crap. those squats are awsome bud and happy birthday too btw

    may i ask what is ur one rep max in the squat? 15 reps with 130 kg is very impressive that must have been painful...


    Out of the night that covers me,
    Black as the Pit from pole to pole,
    I thank whatever gods may be
    For my unconquerable soul.

    In the fell clutch of circumstance
    I have not winced nor cried aloud.
    Under the bludgeonings of chance
    My head is bloody, but unbowed.

    It matters not how strait the gate,
    How charged with punishments the scroll,
    I am the master of my fate;
    I am the captain of my soul.


  17. #197
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Quote Originally Posted by Bulkboy View Post
    holy crap. those squats are awsome bud and happy birthday too btw

    may i ask what is ur one rep max in the squat? 15 reps with 130 kg is very impressive that must have been painful...
    Thanks Bulkboy. I don't know what my max is. I lifted 190kg about 2 weeks ago but that was not max lift. Maybe 200kg.




  18. #198
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Thursday 11/20/08 arms

    Overhead Cable Curl

    15*27, 15*30kg 15*33kg


    DB Seated Triceps Press

    16*37,5, 15*37,5, 10+5*37,5kg


    Standing One-Arm Cable Curl

    16*30, 13*30, 9*30kg my arm just didn't move anymore


    Dips (body weight 105kg)

    20*bw, 13+1*bw, 12+1*bw


    Hammer curl

    15*17,5, 8*17,5kg


    Close grip bench

    16*80, 7+1+1+1*80, 6+3+2*80kg

    60-90 sec pause between sets.

    crazy pump in my arms






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