Lazy's log

[MarkoKoo]

Sunday 11.23.08

Lying Leg Curls

15*30, 10*40, 17*60, 13*60, 10*60kg


Stiff Legged Deadlift

10*60, 10*100, 16*140, 11*140, 11*140kg


Seated Calf Raise

15*40, 21*60, 2*15*60kg


Standing Calf Raises

20*130, 12*130, 8*130kg

 

[Samoan-Z]

looks like a hammy ass whooping, nice work.

 

[MarkoKoo]

Monday 11/24/08 chest

Thanks Z


Ok here is my tired chest workout

p=pause

Smith incline press

12*55, 10*55, 10*85, 10*105, 7p+1*115, 4p+1p+1*125kg


Smith bench

10*105, 5p+2*125, 3p+1p+1*135kg


Flye/press

12*26, 10*31, 8*36kg

i didn't sleep much @ last night, i am tired

 

[Samoan-Z]

Nice chest killer bro, now get some well deserved sleep lol.

 

[El Freako]

Nice chest work Marko. I know how you feel when you train without enough sleep, I'm a hardcore insomniac myself.

 

[Bulkboy]

wow, very strong presses bro and i feel u about the sleep thingy, when i get little sleep i dont even feel like training, for me sleep affects my workouts alot more than my food intake.

 

[Lionheart]

Strong presses bro.Nice way to kill your pecs.Good work for your hammies and calves also.Keep this up

 

[MarkoKoo]

Thursday 11/27/08 Back

Thanks guys, nice to have some feedback.



Barbell row

2*10*60, 10*110, 10*140, 6*150kg


Deadlift

5*110, 5*150, 2*180, 3*210kg yeah! Felt really good.


Seated Cable Row

11*100, 10*110, 7*120kg


Smith Machine Shrug

10*75, 12*105, 10*125kg


Back extensions

15, 15*10kg

 

[Samoan-Z]

Nice deads bro, you're gonna make that back grow even bigger.

 

[Lionheart]

Mighty rows and deads bro.Awesome

 

[MarkoKoo]

Friday 11/28/08 shoulders, abs

Big -Z and Lion


Ok here is my "HC" shoulder workout.

Front Dumbbell Raise

10*13,5, 10*16,5, 8*18,5kg


Standing Military Press

10*50, 8*70, 5*80kg


Smith Machine Overhead Shoulder Press

10*65, 8*85, 6+1*105kg


Dumbbell Upright Row

12*16,5, 10*21, 8*26kg


Cable Crunch

12*60, 12*50kg

 

[PrinceVegeta]

Awesome strength in the shoulders man! good stuff!

 

[Samoan-Z]

Nice shoulder work bud, are the smith machine presses seated?
cause I find myself too tall to do that.

 

[Lionheart]

Nice work for shoulders bro.Those standing militarys are strong

 

[Big VIC]

Nice shoulder work brother

 

[MarkoKoo]

PrinceVegeta Awesome strength in the shoulders man! good stuff!

Thanks PV

Samoan-Z Nice shoulder work bud, are the smith machine presses seated?
cause I find myself too tall to do that.

Thanks big-Z
Smith machine presses were seated.

Lionheart Nice work for shoulders bro.Those standing militarys are strong

Thanks Lio
Those standing militarys are quite difficult to do, somewhat new exercise for me.

Big VIC Nice shoulder work brother

Thanks Vic



Sunday 11/30/08 legs

Squat

2*12*60, 10*100, 10*140, 8*170kg kneewraps, 4*190kg kneewraps, 6*180kg kneewraps


Legpress

10*300, 12*400, 10*450, 6*480kg



Monday 12/1/08 arms

EZ-Bar Curl

15*29, 12*29, 12*49, 8*59, 6*69kg


Lying Triceps Press

12*29, 10*29, 15*49, 10*59, 5*64kg


Ez-bar Scott-curl

12*49, 8*59, 2*64kg


Triceps Pushdown

12*50, 10*60, 6*65kg

 

[PrinceVegeta]

Strong squats man good job!

 

[Samoan-Z]

Nice squats bro, lol you do the same once I go over the 300lbs. mark, knee wraps go on for safety and that feeling of security.

And strong EZ-Bar curls bro. getting stronger.

 

[MarkoKoo]

PrinceVegeta Strong squats man good job!

Thanks man! My next goal is to squat good set at 200kg.

Samoan-Z Nice squats bro, lol you do the same once I go over the 300lbs. mark, knee wraps go on for safety and that feeling of security.

And strong EZ-Bar curls bro. getting stronger.

Thanks Z. I just watched your squatting, looked too easy.:imcoolurnot:

 

[ironheart]

great sessions bro. strong squats!