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  1. #451
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Pulldown
    10*50
    10*80
    15*100
    13*85
    13*80kg

    DB row
    2*15*46kg

    Bent Over Dumbbell Rear Delt Raise With Head On Bench
    3*15*16kg


    -----------------------------------------------------------


    Machine shoulder press
    10*50 6*50
    15*80, 13*80kg

    One arm lateral raise
    2*15*16kg

    BB curl
    15*30, 10*30, 15*50, 10*50kg


    Lying Triceps Press
    15*30, 10*30, 13*50, 10*50kg


    Cable Rope Overhead Tricep Extension
    2*15*50kg


    hammer curl
    2*15*18kg





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  2. #452
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Strong sessions man


    sigpic70213 7


  3. #453
    Mecca V.I.P. bodybuilding reputation philosopher's Avatar
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    Big volume there marko! Keep it up


    liberation trough self brutalization, real men don't fear pain and thus can't be controlled.


  4. #454
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Many thanks PV & Philo


    My lazy ass quad workout

    Box squat
    10*34, 2*10*74, 5*114
    3*15*134kg


    Legpress
    2*15*200kg


    Hack calf raises
    15*50, 15*100, 13*100, 15*100kg




  5. #455
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    That a crazy lazy leg workout lol, nice job




  6. #456
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Quote Originally Posted by PrinceVegeta View Post
    That a crazy lazy leg workout lol, nice job
    Just lazy :methman:, thanks man


    28.9.09

    Bench press
    2*12*34, 10*64, 5*94, 5*114, 5*126,5kg

    Low incline press
    5*94, 5*104, 2*114, 10*94kg


    Incline flye/press
    10*21, 10*26, 8*31, 8*36kg

    ---------------------------------------------------------------

    30.9.09

    DL
    2*10*60, 5*100, 5*140, 5*165, 5*185, 5*210kg


    Underhand BR
    10*60, 12*100, 8*120, 8*140, 15*100kg

    Pulldown
    10*80, 8*100, 5*115, 15*80kg




  7. #457
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Solid as always marko, keep plugging away, pics soon?




  8. #458
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    pic

    Attached Images Attached Images  



  9. #459
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Looking huge man, those lats are big, broad shoulders 2! no wonder you are so strong!




  10. #460
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Quote Originally Posted by PrinceVegeta View Post
    Looking huge man, those lats are big, broad shoulders 2! no wonder you are so strong!
    I think i look quite flat and small but thanks anyway.




  11. #461
    Mecca V.I.P. bodybuilding reputation philosopher's Avatar
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    Strong lats! Keep up the good work




  12. #462
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    2.10.09

    Shoulder press (overhead)
    10*34, 10*54, 10*74, 5*84, 5*94, 5*104, 15*74kg

    One arm lateral raise
    10*16, 8*21, 4*26kg

    BB curl
    10*30, 10*40, 10*50, 10*55, 7*60kg

    Lying Triceps Press
    10*30, 10*40, 10*50, 10*55, 7*60kg

    Hammer
    3*10*18kg

    Cable Overhead Tricep Extension
    10*50, 10*60, 15*60kg

    ----------------------------------------------------------------


    4.10.09

    Seated calf raise
    2*15*40, 11*70, 9*80, 7*90, 12*70kg


    Hack calf
    10*100, 10*130, 7*160kg

    Lying leg curl
    15*30, 10*40, 8*50, 6*60, 13*40kg

    SLDL
    15*60, 10*100, 10*140, 8*160kg




  13. #463
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Solid sessions man, looking huge 2, keep it up man!




  14. #464
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Thanks philo and pv

    6.10.09

    Bench
    15*34, 12*64, 6*64, 5*84, 3*104, 3*119, 3*134, 10*104kg


    Dips
    4*10*bw(101kg)


    and then some hc training

    Side Lateral Raise
    30*10, 20*10kg

    Dumbbell One Arm Triceps Extension
    30*10kg


    One Arm Dumbbell Preacher Curl
    30*10kg

    Pulldown
    30*60kg




  15. #465
    Mecca V.I.P. bodybuilding reputation jonathan's Avatar
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    ooh man top level deadlift




  16. #466
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Quote Originally Posted by jonathan View Post
    ooh man top level deadlift
    Thanks jonathan

    250kg is my goal




  17. #467
    Mecca V.I.P. bodybuilding reputation philosopher's Avatar
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    Solid bench there mate! keep it up




  18. #468
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Great benching mate!






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