Lazy's log

[Big_Guns_Lance]

Great workout, heavy military presses

 

[MarkoKoo]

Thanks guys.

 

[Lionheart]

Brutal session there bro.Strong presses and rows

 

[MarkoKoo]

Sunday9/21/08 chest, biceps, trisecps

1.Barbell incline press:
20*20, 2*10*50, 5*5*105kg

2.Flat db press:
2*12*37,5kg

3.Cable crossover:
40*18, 40*22kg

4.Hammer curl:
4*10*17,5kg

5.Skull crusher(floor):
10*28, 3*8*48kg

What a splendid workout.:methman:

 

[MarkoKoo]

Brutal session there bro.Strong presses and rows

Thanks Lio

 

[MarkoKoo]

Monday 9/22/08 Legs

1. Hack-squats:
2*10*50, 5*100, 2*6*145kg

2. Single leg curl:
10*10, 10*15*8*20kg

2. Hack-calf raise:
12*100, 2*12*150kg

I did not have much time but workout was ok. It's long time since i have done hack squats so i did these fairly light.

 

[miamiracing]

wow what a lazy workout

















jk,

 

[MarkoKoo]

Wednesday 9/24/08

1.Deadlift:
10*60, 5*60, 5*100, 3*140, 5*5*190kg

View attachment 10035
Deadlifts felt wery strong.

2.Cable row:
2*12*100kg felt like at least 150kg


3.Machine shoulder press:
2*10*40, 6*100, 6*80kg


Friday should be squatting day.

 

[Lionheart]

Those are new pics?Looking big MK.Strong deads and leg work

 

[MarkoKoo]

Those are new pics?Looking big MK.Strong deads and leg work

Thanks
Pictures are yesterday's training session.

 

[El Freako]

5x5 of 190kg on the deads is great work dude, looking big too. How old are you?

 

[MarkoKoo]

5x5 of 190kg on the deads is great work dude, looking big too. How old are you?

Thanks

i'm 31 years young.

 

[MarkoKoo]

Friday/saturday 9/26-27/08 chest

1.Incline press with minibands:

10*50, 5*80, 5*5*115kg Chest level the weight was about 90kg and at the top 115kg. I also tried different weights, reps and band setup just for fun.

View attachment 10079
bands

 

[MarkoKoo]

Sunday 9/28/08

1.Squat:
15*20, 10*60, 8*60, 5*100, 1*140, 4*165, 5*145, 8*145kg

2. One leg curls:
2*10*20kg

 

[h0ke]

U are looking very big! Nice sessions too bro. Keep training hard.

 

[MarkoKoo]

Monday 9/29/08 back, chest

Thank you h0ke Get well soon.


1.Machine incline press: (gymleco)
12*40, 3*8*80kg

1.Pull up:
3*10*bw(100kg)

2.Flat flyes:
2*10*26kg

2.Pulldown without knee support:
2*8*80kg

 

[MarkoKoo]

Wednesday 10/1/08 Arms, shoulders

1.Barbell curl:
15*20, 2*12*40, 2*10*50kg

1.Skull crusher:
2*12*40, 2*10*50kg


2.Lateral dumbbell raise:
15*13, 10*16,5, 10*18,5, 6*21kg

 

[h0ke]

Solid sessions Marko! BB Curl looks strong, keep it up big guy

 

[MarkoKoo]

Solid sessions Marko! BB Curl looks strong, keep it up big guy

 

[MarkoKoo]

Friday 10/3/08

1.Legpress:
20*100, 20*200, 20*300kg

two sets calfs and hamstrings.

Huh, really strong session.