Lazy's log

[MarkoKoo]

PrinceVegeta Good session man! strong ass rows!

Thanks PV. Ass rows indeed.

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

Thanks Z. I try my best.

 

[MarkoKoo]

Thursday 1/15/09 legs

Squat

10*60kg, 10*100kg, 15*140kg


Lying leg curl

10*30kg, 2*15*50kg


Seated calf raise

2*15*50kg

This was quite shitty workout, my lower back/arse was cramping.

 

[PrinceVegeta]

Strong squats man! nice leg workout overall!

 

[Samoan-Z]

Nice workout bro, maybe not getting enough water or potassium?

 

[Lionheart]

Last few workouts looking strong,Too bad about your last leg session ,but youll do better next time and not like the last one is weak by any means

 

[MarkoKoo]

Friday 1/16/09

Thanks PV, big-Z & Lio!!


Low incline press

15*50kg, 10*50kg, 8*80kg, 14+1*100kg, 12+2*100kg, 9+1+1*100kg


DB press

15*36kg, 14*36kg


DB flyes/press

2*15*26kg

 

[MarkoKoo]

Sunday 1/18/09 back

Pull down

15*50kg, 10*50kg, 10*80kg, 15*100kg, 13+2*100kg, 10+3*100kg


One-arm hammer row (normann)

15*60kg, 13+2*60kg


Back extensions

15, 20, 15

 

[Samoan-Z]

Amaxing dude, simply amazing.

 

[El Freako]

Huge rep ranges mate, I'd be in tears by the end of those sets.

 

[MarkoKoo]

big-Z & El Freakoman


Tuesday 20.1.09 Arms, shoulders

CG bench (low incline)

2*10*50kg, 15*90kg, 12+2*90kg, 10+2*90kg



Dumbbell curl

10*16,5kg, 15*21kg, 12+3*21kg

One arm scott curl

5+5+3*212kg


One-arm side laterals

16*18,5kg


Standing low-pulley deltoid raise

2*15*15kg





Thursday 22.1.09 Legs


Squat

2*10*60kg, 5*100kg, 4*5*140kg no belt


Lying leg curl

5*70kg, 4*5*65kg


Leg extension

3*5*65kg





Friday 23.1.09 Arms

CG bench

2*10*50kg, 5*80kg, 5*100kg, 4*5*120kg


Dumbbell curl

5*26kg, 2*5*31kg


Cable push-down

6*50kg, 3*6*60kg


View attachment 10834

 

[PrinceVegeta]

Strong session dude! keep up the good work!

 

[KurtyJ99]

Arms and shoulders together ouch! Great numbers bro

 

[Samoan-Z]

Dude great looking tri and bi.

Awesome sessions as well bro.

 

[MarkoKoo]

Sunday 1/25/09 back

Big-Z, Kurty, PV


Deadlift

10*60kg, 8*60kg, 5*100kg, 5*150kg, 2*5*200kg (no belt)


Dumbbell row

5*54kg, 2*5*75,5kg


Pulldown

5*100kg, 5*120kg, 5*115kg

 

[PrinceVegeta]

What a awesome session man! strong lifts all around! keep up the good work!

 

[Samoan-Z]

Deadlifts are heavy man but those pulldown are just straight impressive.

 

[MarkoKoo]

Tuesday 1/27/09 chest, shoulders

Thanks PV i'll try

Thanks Big-Z, basic stuff




Bench press

2*12*50kg, 5*80kg, 5*110kg, 5*130kg, 4+1*130kg

Widegrip bench

3*6*100kg


Incline bench

3*5*100kg


One-Arm Side Laterals

6*16,5kg, 2*6*26,5kg (right shoulder is bit weaker)


Front Dumbbell Raise

2*6*16,5kg


Standing Cable Crunch

2*15*40kg

Best workout for some time

 

[Samoan-Z]

Good work man, big benches bro those arnold raises must have gotten a nice burn to them.

 

[PrinceVegeta]

Strong press session man!

 

[MarkoKoo]

Wednesday 1/28/09 legs

Thanks big-Z @ PV






Squat

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



Legpress

5*300kg, 2*8*400kg


Lying Leg Curls

6*50kg, 2*6*70kg


Leg Extensions

2*6*70kg


Hack calf raise

10*100kg, 8*150kg, 8*190kg