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  1. #199
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    YEa.. after the arm become immobile due to fatigue you can call it an awesome arm workout lol.





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  2. #200
    Mecca V.I.P. bodybuilding reputation Lionheart's Avatar
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    I can see why your arms were pumped.Looks like a solid arm workout.Good job




  3. #201
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Sunday 11.23.08

    Lying Leg Curls

    15*30, 10*40, 17*60, 13*60, 10*60kg


    Stiff Legged Deadlift

    10*60, 10*100, 16*140, 11*140, 11*140kg


    Seated Calf Raise

    15*40, 21*60, 2*15*60kg


    Standing Calf Raises

    20*130, 12*130, 8*130kg






  4. #202
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    looks like a hammy ass whooping, nice work.




  5. #203
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Monday 11/24/08 chest

    Thanks Z


    Ok here is my tired chest workout

    p=pause

    Smith incline press

    12*55, 10*55, 10*85, 10*105, 7p+1*115, 4p+1p+1*125kg


    Smith bench

    10*105, 5p+2*125, 3p+1p+1*135kg


    Flye/press

    12*26, 10*31, 8*36kg

    i didn't sleep much @ last night, i am tired




  6. #204
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Nice chest killer bro, now get some well deserved sleep lol.




  7. #205
    LIFT OR DIE bodybuilding reputation El Freako's Avatar
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    Nice chest work Marko. I know how you feel when you train without enough sleep, I'm a hardcore insomniac myself.


    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. #206
    Mecca V.I.P. bodybuilding reputation Bulkboy's Avatar
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    wow, very strong presses bro and i feel u about the sleep thingy, when i get little sleep i dont even feel like training, for me sleep affects my workouts alot more than my food intake.


    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.


  9. #207
    Mecca V.I.P. bodybuilding reputation Lionheart's Avatar
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    Strong presses bro.Nice way to kill your pecs.Good work for your hammies and calves also.Keep this up




  10. #208
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Thursday 11/27/08 Back

    Thanks guys, nice to have some feedback.



    Barbell row

    2*10*60, 10*110, 10*140, 6*150kg


    Deadlift

    5*110, 5*150, 2*180, 3*210kg yeah! Felt really good.


    Seated Cable Row

    11*100, 10*110, 7*120kg


    Smith Machine Shrug

    10*75, 12*105, 10*125kg


    Back extensions

    15, 15*10kg







  11. #209
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Nice deads bro, you're gonna make that back grow even bigger.




  12. #210
    Mecca V.I.P. bodybuilding reputation Lionheart's Avatar
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    Mighty rows and deads bro.Awesome




  13. #211
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Friday 11/28/08 shoulders, abs

    Big -Z and Lion


    Ok here is my "HC" shoulder workout.

    Front Dumbbell Raise

    10*13,5, 10*16,5, 8*18,5kg


    Standing Military Press

    10*50, 8*70, 5*80kg


    Smith Machine Overhead Shoulder Press

    10*65, 8*85, 6+1*105kg


    Dumbbell Upright Row

    12*16,5, 10*21, 8*26kg


    Cable Crunch

    12*60, 12*50kg




  14. #212
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Awesome strength in the shoulders man! good stuff!


    sigpic70213 7


  15. #213
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Nice shoulder work bud, are the smith machine presses seated?
    cause I find myself too tall to do that.




  16. #214
    Mecca V.I.P. bodybuilding reputation Lionheart's Avatar
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    Nice work for shoulders bro.Those standing militarys are strong




  17. #215
    Mecca V.I.P. bodybuilding reputation Big VIC's Avatar
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    Nice shoulder work brother


    ''If you wanna run with the big dogs you cant piss on the porch with the pups.''


  18. #216
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    PrinceVegeta Awesome strength in the shoulders man! good stuff!
    Thanks PV
    Samoan-Z Nice shoulder work bud, are the smith machine presses seated?
    cause I find myself too tall to do that.
    Thanks big-Z
    Smith machine presses were seated.

    Lionheart Nice work for shoulders bro.Those standing militarys are strong
    Thanks Lio
    Those standing militarys are quite difficult to do, somewhat new exercise for me.

    Big VIC Nice shoulder work brother
    Thanks Vic



    Sunday 11/30/08 legs

    Squat

    2*12*60, 10*100, 10*140, 8*170kg kneewraps, 4*190kg kneewraps, 6*180kg kneewraps


    Legpress

    10*300, 12*400, 10*450, 6*480kg



    Monday 12/1/08 arms

    EZ-Bar Curl

    15*29, 12*29, 12*49, 8*59, 6*69kg


    Lying Triceps Press

    12*29, 10*29, 15*49, 10*59, 5*64kg


    Ez-bar Scott-curl

    12*49, 8*59, 2*64kg


    Triceps Pushdown

    12*50, 10*60, 6*65kg






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