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  1. #469
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Thanks philo & pv

    9.10.09

    Box squat (Fatbar 34kg)
    10*34, 10*74, 5*104, 3*144, 3*169, 3*189kg


    Front squat (fatbar 34kg)
    10*34, 5*74, 5*129, 5*139, 5*149, 8*119kg




    Extra

    Incline hammer press
    10*40, 15*70 drop 10*40kg





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  2. #470
    Mecca V.I.P. bodybuilding reputation philosopher's Avatar
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    Great box squats mate!


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


  3. #471
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Quote Originally Posted by philosopher View Post
    Great box squats mate!
    Thanks philo, squats felt great


    11.10.09

    lateral raise
    20*8, 15*13, 10*16, 10*18, 10*20kg

    BB curl
    10*30, 10*40, 10*50, 10*55, 8*60kg

    Lying Triceps Press
    10*30, 10*40, 10*50, 10*55, 8*60kg


    Hammer curl
    2*10*20kg

    Cable Overhead Tricep Extension
    2*15*60kg


    Pulldown
    20+5+5*60kg




  4. #472
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Strong sessions mate!


    sigpic70213 7


  5. #473
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Quote Originally Posted by PrinceVegeta View Post
    Strong sessions mate!
    Thanks man

    13.10.09

    pull up
    2*10, 9, 8*bw(101kg)

    DB row
    10*31, 2*15*50,5kg

    BB row
    12*60, 8*100, 10*130, 9*130kg



    -----------------------------------------------------------------
    15.10.09

    Decline bench
    15*34,10*34, 10*64, 6*84
    5*114, 3*124, 1*141,5, 10*114, 7*114kg


    Low incline bench
    8*104, 6*104, 10*84kg


    Dips
    10*bw(101kg), 2*10*15kg




  6. #474
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Nice upperbody destruction!




  7. #475
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Quote Originally Posted by PrinceVegeta View Post
    Nice upperbody destruction!



    16.10.09

    Box squat
    12*34, 2*10*74, 5*114, 5*159, 3*179, 2*199, 10*149kg

    Front squat
    10*114, 5*114kg


    Lying leg curl
    15*30, 10*40, 8*50, 5*6*60kg




  8. #476
    Mecca V.I.P. bodybuilding reputation miamiracing's Avatar
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    damn bro looking fucking jacked !
    keep up the hard work man !


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


  9. #477
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Quote Originally Posted by miamiracing View Post
    damn bro looking fucking jacked !
    keep up the hard work man !
    Thanks miami

    19.10.09

    lateral raise
    15*11, 12*16, 10*18, 7*21kg

    Cable laterals
    6*20, 8*20kg

    BB curl
    15*33, 10*43, 10*53, 7*63kg

    Lying Triceps Press
    15*33, 10*43, 10*53, 7*63kg


    Hammer curl
    2*10*21kg

    Cable Overhead Tricep Extension
    2*15*65kg




  10. #478
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    20.10.09

    pulldown
    20*40, 10*60, 15*90, 11*90, 10*90kg

    DB row
    15*51, 12*51kg

    Bent Over Dumbbell Rear Delt Raise With Head On Bench
    15*20, 2*10*20kg




  11. #479
    Mecca V.I.P. bodybuilding reputation Bulkboy's Avatar
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    nice session dude very straightforward and basic. i like alot. solid weight on the dumbell rows and pulldowns 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.


  12. #480
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Strong session man, good rows, keep it up




  13. #481
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Thanks bulkie & prince

    23.10.09

    Low decline bench
    15*50, 10*80, 12*110, 7*110, 5*110kg

    low incline bench
    15*80, 10*80, 8*80kg


    Dips
    15, 10, 9*bw (bw 102kg)

    Hack calf raise
    17, 13, 10*100kg


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

    26.10.09

    Box squat
    10*34, 10*74, 10*114, 16, 15, 10*149kg Awful headache, not nice.
    Between sets i did make jigsaw puzzles with my daughter (3˝year) , that was nice.


    Lying leg curl
    10*30, 16, 13,11,10,8*50kg




  14. #482
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Solid sessions there man, man, i need to train my jigsaw puzzles too hahaha jk, keep it up man




  15. #483
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    11.11.09

    box squat
    15*34, 10*34, 10*74, 5*114, 5*144, 5*164, 5*184kg

    Leg curl
    10*40, 5*50, 5*5*60, 12*40kg


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

    12.11.09

    low decline bench
    15*34, 10*34, 10*64, 5*104, 5*116,5, 5*131,5kg


    floor bench
    6*64, 2*8*104kg

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


    14.11.09

    BB curl
    12*32, 10*32, 10*42, 10*52kg

    French press
    12*32, 10*32, 10*42, 10*52kg


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

    16.11.09

    DL
    10*60, 6*60, 5*100, 5*140 5*160, 5*190, 5*215kg


    Pull down
    10*90, 7*90, 10*90, 8*90kg

    DB row
    2*10*59kg

    Bent Over Dumbbell Rear Delt Raise With Head On Bench
    10*26, 2*12*26kg




  16. #484
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    Amazing deadlift

    Touch and go? or dead-lift?




  17. #485
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Quote Originally Posted by Xiva View Post
    Amazing deadlift

    Touch and go? or dead-lift?

    Thanks Xiva!

    stop and go deadlift




  18. #486
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    25.11.09

    Box squat
    2*10*34, 10*74, 5*114, 3*154, 3*184, 3*199kg

    Hack squat
    10*50, 2*10*100kg

    Leg curl
    10*50, 2*10*50kg


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


    27.11.09

    Machine shoulder press
    10*40, 12*80, 10*80kg

    DB curl
    10*16, 10*21, 10*16

    One Arm Dumbbell Triceps Extension

    10*16, 7*21, 10*16kg

    Triceps Pushdown

    2*15*75kg

    Cable curl

    2*15*75kg

    -------------------------------------------------------------------------
    29.11.09


    DL
    10*60, 6*60, 3*100, 3*140, 3*175, 3*200, 2*225kg

    Pull down
    2*10*95, 8*95, 7*95kg

    DB row
    10*67, 8*67kg

    Bent Over Dumbbell Rear Delt Raise

    12*26, 10*26kg






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