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  1. #109
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Quote Originally Posted by El Freako View Post
    Nice and heavy squats mate. Do knee wraps help your lifts much?
    Thank you mate! It depends how tight i wrap them.





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  2. #110
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Big squats! keep it up!


    sigpic70213 7


  3. #111
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Thursday 10/9/08 arms

    1.Cg bench:
    2*10*50, 10*80, 5*100, 2*120+10*80, 6*100kg

    2.Barbell curl:
    6*40, 6*50, 6*60kg

    3.Push down:
    10*40, 10*50, 3*8*55kg

    3.Db curl:
    2*8*21, 6*26, 8*21kg



    Saturday 10/11/08 shoulders, chest


    1.Machine press (gymleco)
    2*10*40, 10*70, 8*90kg

    2.one arm cable laterals:
    10*10, 10*15, 8*20kg

    3.Low incline press:(fatbar)
    15*34, 10*64, 10*74, 10*84, 10*94, 6*104kg
    _________________




  4. #112
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Good job bud keep it up, nice arm and chest workouts.




  5. #113
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Thanks PV and Samoan. Nice to have some feedback.




  6. #114
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Quote Originally Posted by MarkoKoo View Post
    Thanks PV and Samoan. Nice to have some feedback.
    Anytime bud, im the feedback motivator.




  7. #115
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Monday 10/13/08 Back

    1. Pulldown:

    15*50, 15*80, 13*80, 10*80kg


    2.Hammer row:

    15*100, 2*13*100kg


    3.Seated row:

    15*90, 13*90, 10*90kg



    4.Barbell shrugs:

    10*70, 10*100, 2*10*140kg



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    over and out

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  8. #116
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Man you are looking massive and using the massive damn weight, way to sling and way to grow thats great work bud im feeling it from here.




  9. #117
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Quote Originally Posted by Samoan-Z View Post
    Man you are looking massive and using the massive damn weight, way to sling and way to grow thats great work bud im feeling it from here.
    Thank you big Z




  10. #118
    you;ve got some strong lifts mate!


    She really looks like someone set her face on fire and put it out with a bike chain.


  11. #119
    Mecca V.I.P. bodybuilding reputation PistolPete's Avatar
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    This log is anything but lazy! Great workout man, your back truely shows your hard work. Those lower lats of yours hang so far down and are real thick, im jealous!




  12. #120
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Quote Originally Posted by PistolPete View Post
    This log is anything but lazy! Great workout man, your back truely shows your hard work. Those lower lats of yours hang so far down and are real thick, im jealous!
    Thank you very much.




  13. #121
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Wednesday 10/15/08 shoulders

    1.Barbell press:

    2*10*50, 3*15*70kg


    2.Bent Over Dumbbell Rear Delt Raise With Head On Bench:

    3*15*16,5kg


    3.Db Side Lateral Raise:

    3*15*16,5kg

    about 1min rest between sets.

    This was very good workout, small weights but good feeling in my muscles.




  14. #122
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Do don't about the weight, only importance if the effort put into the workout and the results in the ends.




  15. #123
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    short shoulder workout, i was doing something like that during my contest prep aswel;
    some good weights and solid numbers going there bro


    [OCT 08,FEB 09|MOTM] DriDDeRz
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    My Inbox is always open for Questions & help regarding anything


  16. #124
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    1.Squat:

    2*10*60, 10*100, 2*15*120, 13*120kg about 2min rest between sets


    2.Legpress:

    10*100, 15*300, 13*300, 15*250kg 1min rest between sets

    3.Leg extensions:

    2*15*30, 10*30kg

    Quite good feeling in my thighs.




  17. #125
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    Great leg workout bro! somer serious weights there with short rest breaks, to pump more blood into the quads and get em twice as sore :keke:




  18. #126
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    I love seeing those short rest kick ass workout's man nice one lets keep the flame burning.






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