Lazy's log

[MarkoKoo]

Wednesday 10/15/08 shoulders

1.Barbell press:

2*10*50, 3*15*70kg


2.Bent Over Dumbbell Rear Delt Raise With Head On Bench:

3*15*16,5kg


3.Db Side Lateral Raise:

3*15*16,5kg

about 1min rest between sets.

This was very good workout, small weights but good feeling in my muscles.

 

[Samoan-Z]

Do don't about the weight, only importance if the effort put into the workout and the results in the ends.

 

[DriDDeRz]

short shoulder workout, i was doing something like that during my contest prep aswel;
some good weights and solid numbers going there bro

 

[MarkoKoo]

1.Squat:

2*10*60, 10*100, 2*15*120, 13*120kg about 2min rest between sets


2.Legpress:

10*100, 15*300, 13*300, 15*250kg 1min rest between sets

3.Leg extensions:

2*15*30, 10*30kg

Quite good feeling in my thighs.

 

[DriDDeRz]

Great leg workout bro! somer serious weights there with short rest breaks, to pump more blood into the quads and get em twice as sore

 

[Samoan-Z]

I love seeing those short rest kick ass workout's man nice one lets keep the flame burning.

 

[MarkoKoo]

Thanks for the kind words QUADZILLA and BIG-Z

 

[Rocky]

Some damn big lifts in here and you have some good size on you too which explains it! Awesome sessions.

 

[Bulkboy]

awesome high rep squats and leg presses there buddy. those quads sure suffered a beating

 

[MarkoKoo]

Thanks ROCKY and BULKBOY my quads are reall sore right now. I´m not really that big just fat.

 

[MarkoKoo]

Sunday 10/19.08 arms

1.Over head cable curls:
3*15*25kg

2.Db Seated Triceps Press:
2*15*36, 12*36kg

3.One arm cablecurl:
2*15*25, 13*25kg

4.Cable One Arm Tricep Extension:
15*25, 12*25, 10*25kg

5.Concentration Curls:
15*16,5, 10*16,5, 8*16,5

6.Close-Grip Bench Press:
2*15*70, 10*70kg

crazy pump in my arm's

 

[Samoan-Z]

Nice way to hit the arms man, and that would leave a crazy pump. Keep it up!

 

[MarkoKoo]

Monday 10/20/08

1.Ghr:
3*15

2.Leg curl:
15*40, 13*40, 12*40kg

3.Smith calf raise:
15*75, 20*95, 15*95, 10*95kg

4.Seated calf raise:
3*15*50kg

 

[PrinceVegeta]

Whats ghr? the resst looks good man!

 

[MarkoKoo]

Whats ghr? the resst looks good man!

Glute ham raise, i had two mini bands to help at the starting position.

http://www.t-nation.com/free_online_article/sports_body_training_performance_bodybuilding/exercise_of_the_week_the_glute_ham_raise

 

[Mikew]

Markooooooooooo! i apologize for not checking this log in so long, but hey, now im back.

Awesome sessions there, the highrep squat is a puker for sure, great stuff, and the arms one is pure gold. Keep it up.

 

[Rocky]

Good work. Not many people do the ghr so credit for doing it.

 

[MarkoKoo]

Wednesday 10/22/08 chest

1.Low incline:
15*50, 10*50, 10*80, 10*100, 7*110, 4*120kg

2.Bench press:
10*100, 8*110, 4*120kg

3.Low incline flyes:
10*21, 8*26, 7*31, 5*36kg

4.decline press:
4*100, 10*80, 6*90, 8*100kg

My boobs are quite numb right now.
Tomorrow is back training session, some rows and deadlifting.

 

[Samoan-Z]

Nice... some insane numbers of reps for just the chest man loving it, keep it coming

 

[MarkoKoo]

Thank's ROCKY and BIG-Z