Lazy's 2010 log.

[MarkoKoo]

Starting new log, later today some updates

 

[PrinceVegeta]

Awesome!

 

[MarkoKoo]

friday 5.2.2010 upper body

Chin up
12*bw(99kg) 10*bw

Smith bench
10*50, 10*70, 10*100, 8*100kg

Shoulder press (techno gym)
10*40, 10*60, 8*60kg light weights but feels really good to my shoulders

ez-bar biceps curl
10*30, 2*12*40

superset

ez-bar tricep extension
10*30, 2*12*40

dip
15*bw, 14*bw

This was lighter upper body session.

 

[MarkoKoo]

sunday 7.2.2010 lower body

Hack-squats
2*10*50, 12*100, 10*100kg

Leg curls(one leg at time)
12*25, 12*30, 12*25kg

Leg press
10*200, 12*300, 10*300kg

Seated calf raise
15*40, 9+6+5+4+4*80kg (rest pause)

Light lower body

next is heavy upper body, probably tuesday

later

Marko

 

[PrinceVegeta]

solid sessions man, huge lat spread in ur avatar

 

[MarkoKoo]

solid sessions man, huge lat spread in ur avatar

Thanks PV

 

[MarkoKoo]

8.2.2010

Floor press
2*10*60, 5*100, 2*120, 3*5*130kg

Barbell row
10*70, 5*100, 5*120, 5*130kg did not feel good so i did db row

DB row
2*6*67,5kg

Barbell shrugs
3*6*130kg

DB shoulder press
10*26, 6*41, 8*41kg

Dips
2*8*25kg

 

[PrinceVegeta]

Very strong session there man, awesome floor presses and rows!

 

[Anabolicus]

Awesome sessions man and that avi of yours is looking sick!

 

[MarkoKoo]

Very strong session there man, awesome floor presses and rows!

Thanks, floor presses felt heavy
rows was just basic

 

[MarkoKoo]

Awesome sessions man and that avi of yours is looking sick!

Thank you sir

 

[El Freako]

Jeez you're looking wide.

 

[Bulkboy]

good to have u back marko good session as well. strong presses. back looks real good in the avi as well. wide lats.

 

[MarkoKoo]

Thanks guys

 

[MarkoKoo]

11.2.2010


SQUATS
2x10x60, 5x100, 5x140, 5x160, 8x160, 6x160kg

SLDL
10x60, 6x60, 5x100, 5x140, 5x170kg

LEGPRESS CALF RAISE
15x100, 10+6+5+4+5+5x200kg rest pause

Squats felt really heavy

-------------------------------------------------
13.2.2010

DB incline press
2x10x21, 10x31, 10x41, 9x46, 7x46kg

chin up
12xBW, 10xBW (97kg)

Dips
10xBW, 2x10x25, 2x7x35kg


Seated Cable Rows
12x60, 10x100, 2x10x120kg


Cable Crossover
12x35, 10x45kg


Bent over flyes
12x26, 8x31kg

 

[PrinceVegeta]

Solid sessions man! strong SLDL!

 

[MarkoKoo]

Solid sessions man! strong SLDL!

Thanks PV




Sunday 14.2.2010 Shoulders, arms

• Standing one-arm DB press
• 20x11, 10x21, 2x8x31kg
  
  
• Dumbbell One-Arm Upright Row
• 3x8x21kg
  
  
• Ez-bar curl
• 12x30, 2x10x50kg
  
  
• Ez-bar tricep extension
• 12x30, 2x10x50kg
  
  
• Cable Preacher Curl
• 2x15x50kg
  
  
• Triceps Pushdown
• 2x15x75kg

 

[PrinceVegeta]

Nice delt and arm session man

 

[El Freako]

Epic arm strength!

 

[pingu]

Good strenght dude I Like the upper / Lower split..

Post some pics of yourself? Looking massive in the avatar