Lazy's log

[DriDDeRz]

Pulldown
2*10*50kg
5*80kg
5*100kg
6*120kg
14*80kg

T-row
10*50kg
5*75kg
5*100kg
6*125kg maybe little too much weight?
15*100kg really good feeling in my back

You really hammered Your back Bro, great stuff and awesome exercises you went with to make the growth happen, by looking at your back in your avater your got some great detail with thickness and width hanging in ur back bro

 

[MarkoKoo]

Thursday 2/19/09 chest, triceps, shoulders

Thanks Freako, Z & quadz

DB bench press

10*21kg
10*31kg
8*36kg
6*46,5kg
4*4*54kg

Bench press

4*2*127,5kg


CG bench

2*5*100kg


Side Lateral Raise

20*16,5kg
15*16,5kg


Db press went surprisingly well.

 

[Samoan-Z]

Nice session bro, looking good in the avi.

 

[MarkoKoo]

Nice session bro, looking good in the avi.

Thanks Z!

Friday 2.20.09

Squat

10*60kg
5*100kg
3*4*145kg
4*4*155kg

Lying leg curl

10*40kg
4*8*50kg
8*60kg

Hack calf raise

10*50kg
10*100kg
3*10*150kg


TODAY 3.2.09

DB bench

2*10*21kg
10*31kg
5*41kg
5*54kg
4*54kg


Bench press

5*60kg
5*100kg
6*4*120kg

CG bench

5*100kg
4*110kg

Side lateral raise

2*20*16,5kg
_________

 

[Lionheart]

Nice squats and presses bro.Good work!

 

[El Freako]

Squats and benches are looking good Marko.

 

[MarkoKoo]

Wednesday 3.4.09 back & biceps

Thanks Marko & Freako

Pulldown

2*10*50kg
5*80kg
3*5*110kg


T-rows

10*50kg
5*100kg
6*4*120kg


Fatbar curl

10*34kg
5*44kg
5*54kg
5*64kg




(oldie)

 

[PrinceVegeta]

Strong session man! those fat bar curls are heavy!

 

[MarkoKoo]

Strong session man! those fat bar curls are heavy!

Thanks PV!!

 

[MarkoKoo]

3.5.09 chest, triceps

DB incline press

10*21kg
4*10*36,5kg


Tate Press

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


Cable Crossover

4*15*30kg

 

[Lionheart]

Nice sessions Marko.Good work,heavy curls.

 

[MarkoKoo]

Saturday 3/7/09

Thanks Marko



Squats

2*10*60kg
10*100kg
2*8*140kg

Legpress

5*10*300kg

SLDL

10*60kg
10*100kg
10*140kg


- didn't have much energy, training felt really hard.
- today my legs are really sore
- my weight is 101kg, so little drop there, which is good.

 

[MarkoKoo]

Sunday 3/8/09 arms (back)

Straight-Arm Pulldown

10*20kg
10*35kg
5*10*30kg


CG bench

10*50kg
10*80kg
2*7*110kg

DB curl

10*16,5kg
2*8*26kg


Scott curl

7*8*40kg



Skull Crusher

7*10*40kg

 

[h0ke]

U are looking huge in ur avi and those session are really strong! Keep it up.

 

[Lionheart]

Nice arm session bro.Strong CGs and curls

 

[miamiracing]

great workout.. now go and get some

 

[MarkoKoo]

Thanks h0ke, lio & miami!

Tuesday 3/10/09 shoulders, (chest) calves

Smith press

10*55kg
3*10*85kg

Cable Crossover
5*10*35kg
2*10*30kg

supersets with

Side Lateral Raise
10*13kg
7*10*16,5kg

Hack calf raise
10*65kg
10*100kg
2*10*130kg
10*100kg

Seated calf raise
7*10*40kg


Thursday 3/12/09 Back, legs

Pulldown
2*10*50kg
10*8kg
3*8*100kg

T-row
10*50kg
3*8*110kg

Hammer row
3*10*100kg

Lying Leg Curls
5*10*40kg

Leg Extensions

5*10*40kg


Saturday 3/14/09 Chest

DB bench
15*21kg
10*31kg
5*41kg
5*46,5kg
4*54kg
5*54kg

Incline barbell press
6*100kg

really shitty workout, no power at all.:footmouth:


Sunday 3/15/09 legs

Squat
2*10*60kg
10*100kg
10*140kg
8*160kg


Legpress
10*300kg
10*400kg
6*450kg

Leg extensions
10*40kg
8*50kg
6*60kg

 

[El Freako]

Huge effort on the Smith Press Marko. None too shabby with the squats either.

 

[Lionheart]

Strong DB presses and leg session bro.Keep em coming.

 

[MarkoKoo]

Thanks Freako & Marko

Friday 03/20/09 hamstrings,calves

Lying leg curl
10*35kg
10*45kg
10*55kg
7*65kg


Legpress feet high on the platform
10*200kg
10*300kg
10*350kg
10*400kg

SLDL (blocks)
10*60kg
10*100kg
10*140kg
10*180kg

Seated calf raise
10*40kg
40*60kg rest pause

Hack calf raise
40*100kg rest pause


Saturday 03/20/09 chest


Low incline press

15*50kg
10*50kg
10*80kg
10*100kg
7*110kg
5*120kg
2*130kg


DB press

10*41kg
8*46,5kg
3*54kg
5*46,5kg


Incline Dumbbell Flyes

10*21kg
10*26kg
7*31kg