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  1. #361
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Monday 3/23/09 back, shoulders

    Pulldown

    15*50kg
    10*70kg
    10*90kg
    8*95kg

    DL

    10*60kg
    10*100kg
    10*140kg
    10*180kg

    Seated cable row

    10*80kg
    10*100kg
    5*120kg

    Side Laterals

    15*11kg
    10*16,5kg
    8*21kg
    2*10*18,5kg

    Machine Shoulder Press (gymleco)

    10*80kg
    8*90kg
    6*100kg





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  2. #362
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Wednesday 3/25/09

    Squat

    10*60kg
    10*100kg
    2*10*140kg

    Legpress

    15*300kg
    10*350kg
    10*400kg




  3. #363
    Mecca V.I.P. bodybuilding reputation Lionheart's Avatar
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    Heavy deads and leg presses after squats.




  4. #364
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Thanks Marko! Not really strong or big lifts just basic stuff.



    Friday 3/27/09 arms

    1.CG bench
    15*50kg
    10*50kg
    10*80kg
    15*100kg
    13*100kg



    1.Barbell curls
    10*20kg
    10*40kg
    15*50kg
    10*50kg


    2.Skull Crusher
    15*50kg
    12*50kg

    2.Scott-curl
    15*50kg
    10*50kg

    3.Triceps Pushdown - Rope Attachment
    2*15*50kg

    3.Cable Curl
    2*15*50kg




  5. #365
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Strong arm session man! 13x100kg close grip? insane! keep it up big man!


    sigpic70213 7


  6. #366
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Quote Originally Posted by PrinceVegeta View Post
    Strong arm session man! 13x100kg close grip? insane! keep it up big man!
    Thanks PV




  7. #367
    Mecca V.I.P. bodybuilding reputation Bulkboy's Avatar
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    awesome workout marko, huge cg bench and those bb curls and scullcrushers are fantastic as well


    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.


  8. #368
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    updates

    Quote Originally Posted by Bulkboy View Post
    awesome workout marko, huge cg bench and those bb curls and scullcrushers are fantastic as well
    Thanks Bulkie


    25.3.09 Quads

    Squat:
    10*60
    10*100
    2*10*140kg

    Legpress:
    15*300
    10*350
    10*400kg


    27.3.09 Arms

    CG bench:
    15*50
    10*50
    10*80
    15*100
    12*100kg

    BB curl:
    15*20
    10*40
    15*50
    10*50kg


    Skull Crusher:
    15*50
    13*50kg

    Scott curl:
    15*50
    10*50kg

    Triceps Pushdown - Rope Attachment:
    2*15*50kg

    Cable curl:
    2*15*50kg


    29.3.09 Hamstrings, calves

    Lying leg curl
    15*30
    5*40
    15*50
    13*50kg

    Leg press feet high:
    15*200
    2*15*300kg

    Seated calf raise:
    12*40
    50*60kg rest pause


    30.3.09 Chest

    Incline bench:
    2*10*50
    10*80
    15*100
    13*100kg

    Bench press
    12*100
    10*90kg

    Flat Bench Cable Flyes:
    2*15*15kg


    1.4.09 Back, shoulders

    Pulldown: (without knee support)
    15*50
    15*90
    12*90
    15*80kg

    Side lateral raise:
    15*11
    15*18,5
    12*18,5
    15*16kg

    Cable row:
    12*100
    15*90kg

    Machine Shoulder Press (gymleco)
    15*60
    15*80


    3.4.09 Quads, calves

    Hack-squat
    2*10*50
    10*100
    10*150
    7*170
    10*150
    10*100kg

    Smith lunge:
    10*25
    2*10*75kg

    Lying leg curl:
    10*40
    10*50
    7*60
    8*50
    8*40kg

    Hack-calf raise
    10*50
    15*100
    10*140
    13+10*100kg

    4.4.09 ARMS

    BB curl:
    10*20
    10*40
    12*50
    8*60
    8*50kg

    CG bench:
    15*20
    15*50
    12*80
    12*100
    5*120
    8*100kg

    Cable curl:
    11*75
    9*75kg

    Push-down:
    18*75
    15*75kg


    6.4.09 Hamstring, calves

    SL deadlitf (block):
    10*60
    10*100
    6*140
    6*180
    6*200kg

    Legpress feet high
    10*200
    10*300
    4*10*400kg

    Seated calf raise:
    15*40
    15*60
    2*10*80kg


    8.4.09 Chest

    Incline bench:
    15*50
    10*50
    10*80
    12*100
    9*110
    6*120
    10+3*100kg

    PB
    10*100
    5*120kg

    Flat Bench Cable Flyes:
    2*10*25
    2*6*30
    10*25kg


    10.4.09 Back, shoulders

    Pulldown: (without knee support)
    15*50
    10*50
    12*80
    2*8*95kg

    Side lateral raise:
    15*11
    12*16
    8*21kg

    Barbell row:
    10*60
    10*100
    6*130kg

    Machine Shoulder Press (gymleco)
    15*40
    12*80
    4*110
    7*100kg

    One hand Macine row
    10*75
    10*70kg


    12.4.09 QUADS

    HACK-squat:
    2*15*50
    15*100
    12*150
    15*100kg

    Legpress
    15*300
    15*350kg

    SMITH lunge
    12*65kg

    Lying leg curl
    15*55kg


    13.4.09 Arms

    CG bench
    20*50
    15*80
    13*105
    12*105kg

    BB curl
    20*20
    15*40
    15*52,5kg

    SCOTT curl
    10*52,5kg

    Skull Crusher:
    15*52,5kg

    ZOTMAN curl or something
    15*20kg

    DIPS
    22* body weight (100kg)

    Cable push-down
    20*75kg

    Cable curl
    13*75kg




    15.4.09 Hamstrings, calves

    Lying leg curl
    12*30
    10*40
    2*10*50kg

    Leg press feet high
    15*200
    15*300
    2*15*400kg

    DL
    10*60
    10*100
    10*140
    12*180

    Seated calf raise
    15*40
    3*12*70kg




  9. #369
    Mecca V.I.P. bodybuilding reputation Lionheart's Avatar
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    Monster sessions bro.Some good highlights there like hacks squats.Nice and heavy!




  10. #370
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Nice work man, all sessions look heavy and solid! keep it up man




  11. #371
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Thanks Marko & PV


    17.4.04

    INCLINE BENCH
    15*50
    10*50
    8*80
    3*5*120kg

    FLOOR PRESS
    3*10*100kg

    CABLE FLYES
    2*6*35kg

    Cable Crossover
    2*10*40kg



    19.4.09

    CG BENCH
    2*10*50
    8*80
    10+2+2*110kg

    PULL DOWN
    10*50
    8*80
    11+3*100kg

    Machine Shoulder Press (gymleco)
    10*40
    6*80
    10*100kg

    CABLE ROW
    10*120kg


    21.4.09 QUADS, BICEPS

    LEG PRESS
    15*100
    10*200
    10*300
    11+4+2*400kg

    DL
    10*60
    5*100
    2*150
    1*190
    2*1*220
    8*200kg quite pleased with these

    Hack calf raise
    15*50
    15*100
    11+4*150kg

    BARBELL CURL
    20*20
    10*40
    5*50
    9*65kg




  12. #372
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Solid session man! big deads




  13. #373
    Mecca V.I.P. bodybuilding reputation Lionheart's Avatar
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    Strong deads and Legpresses bro.Good work.




  14. #374
    Mecca V.I.P. bodybuilding reputation Lionheart's Avatar
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    Bump!!




  15. #375
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    31.5.09

    A1
    T-row
    12*50
    6*80
    3*5*110kg

    A2
    Incline bench
    12*50
    6*80
    3*5*110kg


    B1
    Seated row
    3*8*120kg

    B2
    Db bench
    3*6*51kg




  16. #376
    Mecca V.I.P. bodybuilding reputation miamiracing's Avatar
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    damn great workout man!


    I'm Dancing with the Devil ! Forever Angels ! 81


  17. #377
    Mecca V.I.P. bodybuilding reputation Lionheart's Avatar
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    Welcome back bro.Supersets?Heavy stuff!!




  18. #378
    Elvira turns me on bodybuilding reputation bodybuilding reputation Natzo's Avatar
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    what a workout !

    good job bro!


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    Natzo's LOG - Check my workouts!ASC 09 Top 5 pick Champion'10 MM fantasy Football league Champion




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