Lazy's log

[MarkoKoo]

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

[PrinceVegeta]

Strong sessions man

[philosopher]

Big volume there marko! Keep it up

[MarkoKoo]

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

[PrinceVegeta]

That a crazy lazy leg workout lol, nice job

[MarkoKoo]

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

[PrinceVegeta]

Solid as always marko, keep plugging away, pics soon?

[MarkoKoo]

pic

[PrinceVegeta]

Looking huge man, those lats are big, broad shoulders 2! no wonder you are so strong!

[MarkoKoo]

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.

[philosopher]

Strong lats! Keep up the good work

[MarkoKoo]

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

[PrinceVegeta]

Solid sessions man, looking huge 2, keep it up man!

[MarkoKoo]

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

[jonathan]

ooh man top level deadlift

[MarkoKoo]

ooh man top level deadlift

Thanks jonathan

250kg is my goal

[philosopher]

Solid bench there mate! keep it up

[PrinceVegeta]

Great benching mate!