Lazy's log

[MarkoKoo]

Nice and heavy squats mate. Do knee wraps help your lifts much?

Thank you mate! It depends how tight i wrap them.

[PrinceVegeta]

Big squats! keep it up!

[MarkoKoo]

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
_________________

[Samoan-Z]

Good job bud keep it up, nice arm and chest workouts.

[MarkoKoo]

Thanks PV and Samoan. Nice to have some feedback.

[Samoan-Z]

Thanks PV and Samoan. Nice to have some feedback.

Anytime bud, im the feedback motivator.

[MarkoKoo]

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





over and out

[Samoan-Z]

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.

[MarkoKoo]

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

[Skeptic]

you;ve got some strong lifts mate!

[PistolPete]

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!

[MarkoKoo]

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.

[MarkoKoo]

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.

[Samoan-Z]

Do don't about the weight, only importance if the effort put into the workout and the results in the ends.

[DriDDeRz]

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

[MarkoKoo]

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.

[DriDDeRz]

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:

[Samoan-Z]

I love seeing those short rest kick ass workout's man nice one lets keep the flame burning.