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  1. #253
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Monday 12/29/08 shoulders, arms

    One-Arm Side Laterals

    15*13,5, 15*16,5, 2*17*16,5kg



    Bent Over Dumbbell Rear Delt Raise With Head On Bench

    3*17*16,5kg


    Military press


    2*18*40kg my right shoulder is aching so i did these lightly.


    Fatbar curls

    3*16*34kg


    Fatbar Triceps Extension

    3*18*34kg





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  2. #254
    Mecca V.I.P. bodybuilding reputation
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    Heavy raises and press's there bro! strong session
    keep up the good work


    [OCT 08,FEB 09|MOTM] DriDDeRz
    [2008 MOTY|2nd]


    My Inbox is always open for Questions & help regarding anything


  3. #255
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Quote Originally Posted by DriDDeRz View Post
    Heavy raises and press's there bro! strong session
    keep up the good work
    What heavy?

    Thanks Quadzilla




  4. #256
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Nice session bro, love the light work. :keke:


    True power and muscle is built in the kitchen, not the gym.


  5. #257
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Thursday 1/1/09 Squat

    Squat


    10*60, 5*100, 1*140, 1*160, 1*170, 1*180kg




  6. #258
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Quote Originally Posted by MarkoKoo View Post
    Squat


    10*60, 5*100, 1*140, 1*160, 1*170, 1*180kg

    working that new year squat eh bro.




  7. #259
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Quote Originally Posted by Samoan-Z View Post
    working that new year squat eh bro.
    Thanks Z

    Just light workout, i have flu, so not very good training feeling.




  8. #260
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Strong squats big man!


    sigpic70213 7


  9. #261
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Quote Originally Posted by PrinceVegeta View Post
    Strong squats big man!
    Thanks PV


    Ok here is lazy bastard lazy workout


    DEADLIFT
    10*60, 8*100, 4*140, 2*160, 1*180, 1*200, 1*240kg


    Lying leg curl

    15*30, 15*45, 14*45, 10*45kg


    Hack calf raise

    15*50, 18*130, 12*130, 9*130kg




  10. #262
    LIFT OR DIE bodybuilding reputation El Freako's Avatar
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    Nice effort on the 240kg dead Marko.


    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


  11. #263
    Mecca V.I.P. bodybuilding reputation Lionheart's Avatar
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    Great deadlift bro.Good job




  12. #264
    Mecca V.I.P. bodybuilding reputation Hypocrisy86's Avatar
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    wwoah man, thats one heavy Deadlift,
    definite getting in that 500 club!!!




  13. #265
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Monday 1/5/09

    Thank you guys!:imcoolurnot:




    BP

    2*10*50, 10*90, 8*110, 5*120, 2*8*110kg

    Incline DB

    2*10*40, 8*40kg

    Dip

    3*8*20kg

    Cable pushdown

    10*30, 10*40, 10*50kg




  14. #266
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Strong man!




  15. #267
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Strong bench presses Mark, looking strong as always.




  16. #268
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Wednesday 1/7/09 back, shoulders, biceps

    Thanks PV@BIG-Z








    Pulldown

    2*10*50, 10*80, 5*110, 2*8*100kg


    Seated Cable Row

    3*8*110kg


    One-Arm Side Laterals

    10*16,5, 10*18,5, 10*21, 10*18,5kg



    Barbell Curl (fatbar)

    10*34, 10*44, 10*54, 10*44kg


    Cable Crunch

    2*10*50kg




  17. #269
    LIFT OR DIE bodybuilding reputation El Freako's Avatar
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    Nice heavy back work there Marko and huge curl sets too.




  18. #270
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Were the pulldowns seated or straight armed, still alot of weight though man good work.






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