Lazy's log

[MarkoKoo]

Strong squats big man!

Thanks PV


Ok here is lazy bastard lazy workout


DEADLIFT
10*60, 8*100, 4*140, 2*160, 1*180, 1*200, 1*240kg


Lying leg curl

15*30, 15*45, 14*45, 10*45kg


Hack calf raise

15*50, 18*130, 12*130, 9*130kg

 

[El Freako]

Nice effort on the 240kg dead Marko.

 

[Lionheart]

Great deadlift bro.Good job

 

[Hypocrisy86]

wwoah man, thats one heavy Deadlift,
definite getting in that 500 club!!!

 

[MarkoKoo]

Monday 1/5/09

Thank you guys!:imcoolurnot:




BP

2*10*50, 10*90, 8*110, 5*120, 2*8*110kg

Incline DB

2*10*40, 8*40kg

Dip

3*8*20kg

Cable pushdown

10*30, 10*40, 10*50kg

 

[PrinceVegeta]

Strong man!

 

[Samoan-Z]

Strong bench presses Mark, looking strong as always.

 

[MarkoKoo]

Wednesday 1/7/09 back, shoulders, biceps

Thanks PV@BIG-Z








Pulldown

2*10*50, 10*80, 5*110, 2*8*100kg


Seated Cable Row

3*8*110kg


One-Arm Side Laterals

10*16,5, 10*18,5, 10*21, 10*18,5kg



Barbell Curl (fatbar)

10*34, 10*44, 10*54, 10*44kg


Cable Crunch

2*10*50kg

 

[El Freako]

Nice heavy back work there Marko and huge curl sets too.

 

[Samoan-Z]

Were the pulldowns seated or straight armed, still alot of weight though man good work.

 

[MarkoKoo]

Friday 1/9/09 legs

Thanks Freako

Thanks Big-Z Those pulldowns were seated .


Squat

2*10*60, 10*100, 5*140, 5*170kg KW, 2*200kg KW, 10*140kg


Legpress

3*10*300kg

 

[El Freako]

200 x 2, nice work mate!

 

[MarkoKoo]

200 x 2, nice work mate!

Thank you Freako

 

[Samoan-Z]

Awesome Squats man, simply awesome.

 

[Lionheart]

Great squatting bro.Excellent

 

[MarkoKoo]

sunday 1/11/09 chest, triceps

Thanks Lio@big-Z



Smith-incline

2*12*55kg, 10*85kg, 10*105kg, 3*5*125kg


Smith-bench

10*105kg, 2*3*135kg, 3*125kg, 8+2*115kg


Dumbbell flyes

12*31kg, 10*31kg


Triceps Pushdown

10*30kg, 10*40kg, 3*10*50kg

 

[Samoan-Z]

Nice work man.... some dumbass took up the bench eh?


That's why I ussally end up using the smith machine.

 

[MarkoKoo]

Tuesday 1/13/09 back, shoulders, biceps

Nice work man.... some dumbass took up the bench eh?


That's why I ussally end up using the smith machine.

Thanks big-Z! The safety rack was occupied so i did smith presses.



Pulldown

2*12*50kg, 10*80kg, 3*8*110kg


Barbell row

10*60kg, 10*120kg, 2*10*140kg


One-arm side laterals

10*10kg,10*15kg, 2*10*20kg, 10*15kg

Barbell curl

2*10*30kg, 10*45kg, 6*55kg, 6*65kg, 6*55kg

 

[PrinceVegeta]

Good session man! strong ass rows!

 

[Samoan-Z]

Great sessions bro the number are slowly increasing from last month's logs.