Lazy's log

[MarkoKoo]

Saturday 11/15/08 back

Pulldown

12*60, 10*60, 15*90, 13*90, 12*90kg


DB row

15*50, 13*50, 11*50kg


Cable Pulley Rows

16*95, 11*95, 8*95kg


Barbell shrug

10*60, 4*10*105kg

 

[PrinceVegeta]

Nice rows man! awesome sessions overall!

 

[MarkoKoo]

Nice rows man! awesome sessions overall!

Thanks PV I was really tired after the workout.

 

[h0ke]

Strong sessions Marko!! Is that ur back in ur avatar? Because it is HUGE!! Keep it up bro.

 

[Samoan-Z]

Very nice DB rows bud, looking impressive!

 

[MarkoKoo]

Monday 11/17/08 Shoulders

h0ke Strong sessions Marko!! Is that ur back in ur avatar? Because it is HUGE!! Keep it up bro.

Thanks h0ke Yes it's my back pic from 2006.

Samoan-Z Very nice DB rows bud, looking impressive!

Thanks big-Z. I was like after that workout.


Ok here is my shoulder workout

Smith Machine Overhead Shoulder Press

2*10*55, 15*75, 14*75, 11*75kg


One-Arm Side Laterals

16*18,5 14*18,5 12*18,5kg


Bent Over Dumbbell Rear Delt Raise With Head On Bench

16*18,5, 2*15*18,5kg

Good workout overall

 

[El Freako]

Massive rep numbers for such weights mate. I bow down to you (I'd be puking in the corner if I tried them).

 

[Hypocrisy86]

hey man, good workout there. have to agree with Freako reps looking good with those weights!

 

[Samoan-Z]

NICENESS!! Loving the shoulder work,

 

[Lionheart]

Strong work for chest,back and shoulders bro

 

[MarkoKoo]

Tuesday 11/18/08 legs

El Freako Massive rep numbers for such weights mate. I bow down to you (I'd be puking in the corner if I tried them).

Hypocrisy86 hey man, good workout there. have to agree with Freako reps looking good with those weights!

Samoan-Z NICENESS!! Loving the shoulder work,

Lionheart Strong work for chest,back and shoulders bro

Thank you all, i try to do my best everytime i train.

TODAY

Squats

2*10*60, 10*100, 2*15*130, 11+4*130kg


Legpress

3*15*300kg


My left thigh is bit sore, i don't know why but it's quite irritating.:angrydude:

 

[Big_Guns_Lance]

Nice job on the leg workout. Heavy squats and great leg pressing there.

 

[El Freako]

15 reps squats! Fuck that!

 

[Samoan-Z]

thats what im talking about on the squats there bud going beyond reppage, lovin it.

And for your thing prolly ran into something and forgot about, I remember I had bumped my leg on my truck bumper and later on that day i was wondering why my leg was sore and bruised like.

 

[MarkoKoo]

Big_Guns_Lance Nice job on the leg workout. Heavy squats and great leg pressing there.

Thanks Lance, this was only a "light" training day.

El Freako 15 reps squats! Fuck that!

But only 130 kg

 

[Bulkboy]

holy crap. those squats are awsome bud and happy birthday too btw

may i ask what is ur one rep max in the squat? 15 reps with 130 kg is very impressive that must have been painful...

 

[MarkoKoo]

holy crap. those squats are awsome bud and happy birthday too btw

may i ask what is ur one rep max in the squat? 15 reps with 130 kg is very impressive that must have been painful...

Thanks Bulkboy. I don't know what my max is. I lifted 190kg about 2 weeks ago but that was not max lift. Maybe 200kg.

 

[MarkoKoo]

Thursday 11/20/08 arms

Overhead Cable Curl

15*27, 15*30kg 15*33kg


DB Seated Triceps Press

16*37,5, 15*37,5, 10+5*37,5kg


Standing One-Arm Cable Curl

16*30, 13*30, 9*30kg my arm just didn't move anymore


Dips (body weight 105kg)

20*bw, 13+1*bw, 12+1*bw


Hammer curl

15*17,5, 8*17,5kg


Close grip bench

16*80, 7+1+1+1*80, 6+3+2*80kg

60-90 sec pause between sets.

crazy pump in my arms

 

[Samoan-Z]

YEa.. after the arm become immobile due to fatigue you can call it an awesome arm workout lol.

 

[Lionheart]

I can see why your arms were pumped.Looks like a solid arm workout.Good job