Lazy's log

[MarkoKoo]

Thursday 10/23/08 Back

1.Barbell row:
2*10*60, 10*100, 8*130, 8*140, 5*150kg

2.Seated cable row:
10*110, 9*115, 6*120, 6*125kg

3.Deadlift:
10*110, 8*150, 6*180, 2*200kg

4.Back extension:
2*15

5.Barbell shrugs:
2*10*130kg

 

[MarkoKoo]

1.Barbell Shoulder Press

12*50, 10*80, 8*90, 4*100kg


2.Front Cable Raise

10*10, 8*15, 6*20kg


3.Caple Upright Row

3*10*75kg


4.Bent Over Dumbbell Rear Delt Raise With Head On Bench
10*18,5, 8*21, 8*26kg


Decent workout, nothing special.

 

[Big_Guns_Lance]

Nice workout Marko, those bb shoulder presses are impressive, do you do those standing or seated?

 

[MarkoKoo]

Nice workout Marko, those bb shoulder presses are impressive, do you do those standing or seated?

Thanks Lance I did those seated, best set i have done is 10reps@100kg but thats quite long time ago.

 

[miamiracing]

thats some quality shit here, and heavy too.. keep it up markokoooo

 

[MarkoKoo]

Sunday 10/26/08

Thanks Miami

Today was "heavy" leg day

It went like this

Squats, I felt really unsure about these, my lower back was still sore from deadlifts.

2*10*60, 10*100, 8*130kg litle lowerback stiffness 8*150kg kneewraps, felt okay 7*170kg kneewraps heavy but okay 1*190kg kneewraps i felt like

Legpress, it was different machine than usual, quite difficult to find proper settings.

10*220, 10*260, 10*300, 10*340, 8*380kg felt much heavier than legpress i usually use.

Leg extensions

10*40, 10*50, 6*60kg

Oneleg extension 10*30kg nothing special about these.

I'm tired but happy

 

[Big_Guns_Lance]

Man 10 reps @100kg in the seated MP is awesome

Your leg workout was great man. HUGE squats, nice 1rep max. And your leg press is massive. keep it up big man.

 

[MarkoKoo]

Man 10 reps @100kg in the seated MP is awesome

Your leg workout was great man. HUGE squats, nice 1rep max. And your leg press is massive. keep it up big man.

I thank you for your kind words.

 

[Skeptic]

Wow man... again, heavy fuckin squats! great work any recent pics of the wheels? hehe

 

[MarkoKoo]

Tuesday 10/28/08 Biceps & triceps

Thanks Skeptic, no photos of my wheels. Sorry


Barbell curl

15*20, 10*40, 8*50, 6*60, 4*65kg Didn't feel good


French press

10*40, 10*50, 5*60, 4*60kg too heavy


Scott-curl

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


Db Seated Triceps Press

10*40, 8*50, 4*50kg


Hammer curl

10*20, 8*25, 4*25kg


Cable Tricep Extension

10*40, 8*50, 5*60, 12*50kg

 

[Big_Guns_Lance]

Good workout Marko, really heavy barbell curls there mate

 

[MarkoKoo]

Thurday 10/30/08

Thank's Lance


today's workout


Lying Leg Curls

12*30, 10*40, 10*50, 6*60, 5*60kg


Stiff Legged Deadlift

10*60, 10*100, 10*140, 6*160, 4*180kg



Smith calf raise

20*75, 15*100, 8*135kg


Seated Calf Raise

15+5*50, 10+5+3+3*70, 5+5*80kg

 

[PrinceVegeta]

HUGE SLDL!!! awesome session man!!

 

[DriDDeRz]

fuck yeah!!!!!!!!!! HAMMY WORKOUT!!!!!!!!!!!!!!!! nothing better then the soreness hammys give out and the pump

awesome numbers and weights used bro
very nice stiff legged deadlifts and calve raises

 

[MarkoKoo]

Friday 10/31/08 chest + Sunday 11/2/08 back

Friday Chest

Low incline

12*50, 10*50, 10*100, 7*110 drop 8*90 drop 8*80kg


Bench press

10*100, 6*110 drop 8*90 drop 8*70kg


Incline flyes

10*30, 7*35 drop 6*25 drop 8*20

Not very good workout i felt ill and tired, i slept 10h at thursday night but still didn't feel good.





Sunday Back

T-rows

2*12*50, 12*100, 8*120, 6*130 drop 8*110 drop 8*100kg


Pulldown

10*100, 8*110, 6*120 drop 8*90 drop 8*70kg


Barbell shrugs

10*60, 10*100, 10*130kg

Back extensions

3*15*10kg

This was exellent workout.

Ps: Thanks Prince V and DriDDeRz

 

[PrinceVegeta]

Strong session there Sir!! Keep up the good work!

 

[DriDDeRz]

Hey bro, great recent workout session, im jealous of your bench press's your press's are heavy aswel as the flies

The t-bar rows seemed really easy and light for you awesome stuff mate with great heavy weights flying left and right
i bet it was more then an exellent workout with the amount of heavy weights going around

 

[Lionheart]

Huge numbers bro.Rows,BB presses,squats,everything..keep it up man

 

[MarkoKoo]

Tuesday 11/4/08 Shoulders

Thanks Marko


One-Arm Side Laterals

12*15, 10*17,5, 10*20, 5*25kg drop 8*17,5kg



Smith Machine Overhead Shoulder Press

10*65, 8*95, 5*105 drop 7*85 drop 8*65kg



Bent Over Dumbbell Rear Delt Raise

12*20* 8*25, 6*30 drop 8*22,5 drop 8*15kg


This was good workout, right shoulder is a bit sore but nothing serious.

 

[Hypocrisy86]

hey, awesome session when you feel that soreness ya know its working.
one arm side laterals are definite good way to isolate/build up shoulders too man, awesome pick!