Lazy's log

[Samoan-Z]

Nice shoulder session, epson salt bath ftw on soreness.

 

[MarkoKoo]

Nice shoulder session, epson salt bath ftw on soreness.

Thanks big-Z. Nice to have you back.


Ok here is my exellent leg workout


Squat

2*10*60kg, 10*100kg, 10*130kg, 8*160kg knee wraps, 6*180kg knee wraps, drop 5*150kg, drop 5*130kg Squats felt really good and easy.


Legpress

10*200kg, 10*300kg, 8*400kg, 8*450kg, drop 8*400kg, drop 8*350kg
Same as squats, really good feeling.


Leg extensions

10*40, 10*50kg at this point my feeling was about this

 

[PistolPete]

Wow, that really was an EXCELLENT leg session! Your power is awesome man, I'm truely envious. How old are you? Your stats say you've been training for 12 years? That's awesome you've kept with it this long.

 

[MarkoKoo]

Wow, that really was an EXCELLENT leg session! Your power is awesome man, I'm truely envious. How old are you? Your stats say you've been training for 12 years? That's awesome you've kept with it this long.

Thanks Pete I'm almost 32. I can't stop training.

 

[PistolPete]

That's awesome man, I'm going to be the same way, I just know it. haha

Do you compete? Your stats say your in the offseason. If so, how long have you been compteting?

 

[PrinceVegeta]

Nice session there man! nice squats!!

 

[MarkoKoo]

That's awesome man, I'm going to be the same way, I just know it. haha

Do you compete? Your stats say your in the offseason. If so, how long have you been compteting?

No, i haven't competed. I just eat and train.

 

[Lionheart]

Huge squats and legpresses man.Keep them coming

 

[MarkoKoo]

Saturday 11/8/08

Ez bar curl

15*29, 10*39, 8*49, 6*69kg drop 10*49kg drop 10*39kg


EZ Bar Tricep Extension(floor)

15*29, 10*39, 8*49, 10*59kg drop 10*49kg drop 10*39kg


Db curl

10*21, 8*26kg drop 4*21kg


Tricep Pushdown

12*40, 10*50, 8*60kg drop 6*50kg drop 6*40kg

 

[DriDDeRz]

nice recent workout session bro
strong ez bar curls!

 

[MarkoKoo]

Thanks MARKO and QUADZILLA

 

[PrinceVegeta]

Session looks solid!

 

[Rocky]

Some really strong lifts there. Squat and leg press were awesome. Curls are damn heavy! Excellent lifts indeed.

 

[Samoan-Z]

Nice Arm session man looking good.

 

[MarkoKoo]

Wednesday 11/12/08

Thanks PV, Rocky and Big-Z



1.Lying Leg Curls

15*30, 12*40, 12*50, 8*60kg


2.Stiff Legged Deadlift

12*70, 10*110, 10*150, 8*180kg drop 5*150kg drop 8*110kg


3.Seated Calf Raise

20*40, 15*70, 8*90kg


4.Standing Calf Raises

12*100, 12*130, 8*160kg

I don't know what is going on because almost everything i do feel good and smooth.:wutyousay: I hope that this last some time and that i don't get ill or injure myself.


Extraabout 30min later.

Way back home i went gym where my sister and her husband trained and did litle extra work.

Deadlift

6*190kg

Push Press

5*60, 3*80, 3*90kg

Felt good

 

[Hypocrisy86]

hey man awesome job. standing calf raises lookin heavy
and congrats on the deads, soon 200kgs!!

 

[MarkoKoo]

hey man awesome job. standing calf raises lookin heavy
and congrats on the deads, soon 200kgs!!

Thanks Hypo


My dead max is already 220kg(not very much) and best set weight is 3*3*200kg or 5*5*190kg

 

[Lionheart]

Strong deads bro and your back is looking thick in your avatar.(i assume its your back)

 

[MarkoKoo]

Strong deads bro and your back is looking thick in your avatar.(i assume its your back)

Thanks It is my back.

 

[MarkoKoo]

Friday 11/14/08 chest

DB incline

2*12*26, 10*36, 15*46,5, 10*46,5, 6*46,5kg about 60-90sek. rest between sets


Flat bench log press@ power rack, safety pins just obove chest.
this is just example i did it flat @ power rack.

20*84, 17*84, 14*84, 2*104, 1*124, half @ 134kg rest same as inclines


Incline flyes

15*26, 13*26, 10*26kg


Cable Crunch

2*20*50kg

Ok training session nothing special.