Lazy's log

[MarkoKoo]

Monday 3/23/09 back, shoulders

Pulldown

15*50kg
10*70kg
10*90kg
8*95kg

DL

10*60kg
10*100kg
10*140kg
10*180kg

Seated cable row

10*80kg
10*100kg
5*120kg

Side Laterals

15*11kg
10*16,5kg
8*21kg
2*10*18,5kg

Machine Shoulder Press (gymleco)

10*80kg
8*90kg
6*100kg

 

[MarkoKoo]

Wednesday 3/25/09

Squat

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

Legpress

15*300kg
10*350kg
10*400kg

 

[Lionheart]

Heavy deads and leg presses after squats.

 

[MarkoKoo]

Thanks Marko! Not really strong or big lifts just basic stuff.



Friday 3/27/09 arms

1.CG bench
15*50kg
10*50kg
10*80kg
15*100kg
13*100kg



1.Barbell curls
10*20kg
10*40kg
15*50kg
10*50kg


2.Skull Crusher
15*50kg
12*50kg

2.Scott-curl
15*50kg
10*50kg

3.Triceps Pushdown - Rope Attachment
2*15*50kg

3.Cable Curl
2*15*50kg

 

[PrinceVegeta]

Strong arm session man! 13x100kg close grip? insane! keep it up big man!

 

[MarkoKoo]

Strong arm session man! 13x100kg close grip? insane! keep it up big man!

Thanks PV

 

[Bulkboy]

awesome workout marko, huge cg bench and those bb curls and scullcrushers are fantastic as well

 

[MarkoKoo]

updates

awesome workout marko, huge cg bench and those bb curls and scullcrushers are fantastic as well

Thanks Bulkie


25.3.09 Quads

Squat:
10*60
10*100
2*10*140kg

Legpress:
15*300
10*350
10*400kg


27.3.09 Arms

CG bench:
15*50
10*50
10*80
15*100
12*100kg

BB curl:
15*20
10*40
15*50
10*50kg


Skull Crusher:
15*50
13*50kg

Scott curl:
15*50
10*50kg

Triceps Pushdown - Rope Attachment:
2*15*50kg

Cable curl:
2*15*50kg


29.3.09 Hamstrings, calves

Lying leg curl
15*30
5*40
15*50
13*50kg

Leg press feet high:
15*200
2*15*300kg

Seated calf raise:
12*40
50*60kg rest pause


30.3.09 Chest

Incline bench:
2*10*50
10*80
15*100
13*100kg

Bench press
12*100
10*90kg

Flat Bench Cable Flyes:
2*15*15kg


1.4.09 Back, shoulders

Pulldown: (without knee support)
15*50
15*90
12*90
15*80kg

Side lateral raise:
15*11
15*18,5
12*18,5
15*16kg

Cable row:
12*100
15*90kg

Machine Shoulder Press (gymleco)
15*60
15*80


3.4.09 Quads, calves

Hack-squat
2*10*50
10*100
10*150
7*170
10*150
10*100kg

Smith lunge:
10*25
2*10*75kg

Lying leg curl:
10*40
10*50
7*60
8*50
8*40kg

Hack-calf raise
10*50
15*100
10*140
13+10*100kg

4.4.09 ARMS

BB curl:
10*20
10*40
12*50
8*60
8*50kg

CG bench:
15*20
15*50
12*80
12*100
5*120
8*100kg

Cable curl:
11*75
9*75kg

Push-down:
18*75
15*75kg


6.4.09 Hamstring, calves

SL deadlitf (block):
10*60
10*100
6*140
6*180
6*200kg

Legpress feet high
10*200
10*300
4*10*400kg

Seated calf raise:
15*40
15*60
2*10*80kg


8.4.09 Chest

Incline bench:
15*50
10*50
10*80
12*100
9*110
6*120
10+3*100kg

PB
10*100
5*120kg

Flat Bench Cable Flyes:
2*10*25
2*6*30
10*25kg


10.4.09 Back, shoulders

Pulldown: (without knee support)
15*50
10*50
12*80
2*8*95kg

Side lateral raise:
15*11
12*16
8*21kg

Barbell row:
10*60
10*100
6*130kg

Machine Shoulder Press (gymleco)
15*40
12*80
4*110
7*100kg

One hand Macine row
10*75
10*70kg


12.4.09 QUADS

HACK-squat:
2*15*50
15*100
12*150
15*100kg

Legpress
15*300
15*350kg

SMITH lunge
12*65kg

Lying leg curl
15*55kg


13.4.09 Arms

CG bench
20*50
15*80
13*105
12*105kg

BB curl
20*20
15*40
15*52,5kg

SCOTT curl
10*52,5kg

Skull Crusher:
15*52,5kg

ZOTMAN curl or something
15*20kg

DIPS
22* body weight (100kg)

Cable push-down
20*75kg

Cable curl
13*75kg




15.4.09 Hamstrings, calves

Lying leg curl
12*30
10*40
2*10*50kg

Leg press feet high
15*200
15*300
2*15*400kg

DL
10*60
10*100
10*140
12*180

Seated calf raise
15*40
3*12*70kg

 

[Lionheart]

Monster sessions bro.Some good highlights there like hacks squats.Nice and heavy!

 

[PrinceVegeta]

Nice work man, all sessions look heavy and solid! keep it up man

 

[MarkoKoo]

Thanks Marko & PV


17.4.04

INCLINE BENCH
15*50
10*50
8*80
3*5*120kg

FLOOR PRESS
3*10*100kg

CABLE FLYES
2*6*35kg

Cable Crossover
2*10*40kg



19.4.09

CG BENCH
2*10*50
8*80
10+2+2*110kg

PULL DOWN
10*50
8*80
11+3*100kg

Machine Shoulder Press (gymleco)
10*40
6*80
10*100kg

CABLE ROW
10*120kg


21.4.09 QUADS, BICEPS

LEG PRESS
15*100
10*200
10*300
11+4+2*400kg

DL
10*60
5*100
2*150
1*190
2*1*220
8*200kg quite pleased with these

Hack calf raise
15*50
15*100
11+4*150kg

BARBELL CURL
20*20
10*40
5*50
9*65kg

 

[PrinceVegeta]

Solid session man! big deads

 

[Lionheart]

Strong deads and Legpresses bro.Good work.

 

[Lionheart]

Bump!!

 

[MarkoKoo]

31.5.09

A1
T-row
12*50
6*80
3*5*110kg

A2
Incline bench
12*50
6*80
3*5*110kg


B1
Seated row
3*8*120kg

B2
Db bench
3*6*51kg

 

[miamiracing]

damn great workout man!

 

[Lionheart]

Welcome back bro.Supersets?Heavy stuff!!

 

[Natzo]

what a workout !

good job bro!

 

[El Freako]

Nice to see you back Marko, strong work.

 

[PrinceVegeta]

Nice comeback session man!