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  1. #145
    Mecca V.I.P. bodybuilding reputation miamiracing's Avatar
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    thats some quality shit here, and heavy too.. keep it up markokoooo :keke:


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



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  2. #146
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Sunday 10/26/08

    Thanks Miami

    Today was "heavy" leg day

    It went like this

    Squats, I felt really unsure about these, my lower back was still sore from deadlifts.

    2*10*60, 10*100, 8*130kg litle lowerback stiffness 8*150kg kneewraps, felt okay 7*170kg kneewraps heavy but okay 1*190kg kneewraps i felt like

    Legpress, it was different machine than usual, quite difficult to find proper settings.

    10*220, 10*260, 10*300, 10*340, 8*380kg felt much heavier than legpress i usually use.

    Leg extensions

    10*40, 10*50, 6*60kg

    Oneleg extension 10*30kg nothing special about these.

    I'm tired but happy




  3. #147
    Eat, lift, sleep, repeat. bodybuilding reputation Big_Guns_Lance's Avatar
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    Man 10 reps @100kg in the seated MP is awesome

    Your leg workout was great man. HUGE squats, nice 1rep max. And your leg press is massive. keep it up big man.




  4. #148
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Quote Originally Posted by Big_Guns_Lance View Post
    Man 10 reps @100kg in the seated MP is awesome

    Your leg workout was great man. HUGE squats, nice 1rep max. And your leg press is massive. keep it up big man.
    I thank you for your kind words.




  5. #149
    Wow man... again, heavy fuckin squats! great work any recent pics of the wheels? hehe


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


  6. #150
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Tuesday 10/28/08 Biceps & triceps

    Thanks Skeptic, no photos of my wheels. Sorry


    Barbell curl

    15*20, 10*40, 8*50, 6*60, 4*65kg Didn't feel good


    French press

    10*40, 10*50, 5*60, 4*60kg too heavy


    Scott-curl

    10*40, 8*50, 4*60kg


    Db Seated Triceps Press

    10*40, 8*50, 4*50kg


    Hammer curl

    10*20, 8*25, 4*25kg


    Cable Tricep Extension

    10*40, 8*50, 5*60, 12*50kg







  7. #151
    Eat, lift, sleep, repeat. bodybuilding reputation Big_Guns_Lance's Avatar
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    Good workout Marko, really heavy barbell curls there mate




  8. #152
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Thurday 10/30/08

    Thank's Lance


    today's workout


    Lying Leg Curls

    12*30, 10*40, 10*50, 6*60, 5*60kg


    Stiff Legged Deadlift

    10*60, 10*100, 10*140, 6*160, 4*180kg



    Smith calf raise

    20*75, 15*100, 8*135kg


    Seated Calf Raise

    15+5*50, 10+5+3+3*70, 5+5*80kg




  9. #153
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    HUGE SLDL!!! awesome session man!!


    sigpic70213 7


  10. #154
    Mecca V.I.P. bodybuilding reputation
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    fuck yeah!!!!!!!!!! HAMMY WORKOUT!!!!!!!!!!!!!!!! nothing better then the soreness hammys give out and the pump :hyperguy:

    awesome numbers and weights used bro
    very nice stiff legged deadlifts and calve raises


    [OCT 08,FEB 09|MOTM] DriDDeRz
    [2008 MOTY|2nd]


    My Inbox is always open for Questions & help regarding anything


  11. #155
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Friday 10/31/08 chest + Sunday 11/2/08 back

    Friday Chest

    Low incline

    12*50, 10*50, 10*100, 7*110 drop 8*90 drop 8*80kg


    Bench press

    10*100, 6*110 drop 8*90 drop 8*70kg


    Incline flyes

    10*30, 7*35 drop 6*25 drop 8*20

    Not very good workout i felt ill and tired, i slept 10h at thursday night but still didn't feel good.





    Sunday Back

    T-rows

    2*12*50, 12*100, 8*120, 6*130 drop 8*110 drop 8*100kg


    Pulldown

    10*100, 8*110, 6*120 drop 8*90 drop 8*70kg


    Barbell shrugs

    10*60, 10*100, 10*130kg

    Back extensions

    3*15*10kg

    This was exellent workout.

    Ps: Thanks Prince V and DriDDeRz




  12. #156
    Mecca V.I.P. bodybuilding reputation PrinceVegeta's Avatar
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    Strong session there Sir!! Keep up the good work!




  13. #157
    Mecca V.I.P. bodybuilding reputation
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    Hey bro, great recent workout session, im jealous of your bench press's :keke: your press's are heavy aswel as the flies

    The t-bar rows seemed really easy and light for you awesome stuff mate with great heavy weights flying left and right
    i bet it was more then an exellent workout with the amount of heavy weights going around




  14. #158
    Mecca V.I.P. bodybuilding reputation Lionheart's Avatar
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    Huge numbers bro.Rows,BB presses,squats,everything..keep it up man




  15. #159
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Tuesday 11/4/08 Shoulders

    Thanks Marko


    One-Arm Side Laterals

    12*15, 10*17,5, 10*20, 5*25kg drop 8*17,5kg



    Smith Machine Overhead Shoulder Press

    10*65, 8*95, 5*105 drop 7*85 drop 8*65kg



    Bent Over Dumbbell Rear Delt Raise

    12*20* 8*25, 6*30 drop 8*22,5 drop 8*15kg


    This was good workout, right shoulder is a bit sore but nothing serious.




  16. #160
    Mecca V.I.P. bodybuilding reputation Hypocrisy86's Avatar
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    hey, awesome session when you feel that soreness ya know its working.
    one arm side laterals are definite good way to isolate/build up shoulders too man, awesome pick!




  17. #161
    Mecca V.I.P. bodybuilding reputation Samoan-Z's Avatar
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    Nice shoulder session, epson salt bath ftw on soreness.




  18. #162
    Mecca Maniac bodybuilding reputation MarkoKoo's Avatar
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    Quote Originally Posted by Samoan-Z View Post
    Nice shoulder session, epson salt bath ftw on soreness.
    Thanks big-Z. Nice to have you back.


    Ok here is my exellent leg workout


    Squat

    2*10*60kg, 10*100kg, 10*130kg, 8*160kg knee wraps, 6*180kg knee wraps, drop 5*150kg, drop 5*130kg Squats felt really good and easy.


    Legpress


    10*200kg, 10*300kg, 8*400kg, 8*450kg, drop 8*400kg, drop 8*350kg
    Same as squats, really good feeling.



    Leg extensions

    10*40, 10*50kg at this point my feeling was about this






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