Lazy's log

[MarkoKoo]

Great session dude!

Thanks, now i'll go

 

[Mikew]

Whats your weight now compared to the other back pic?

 

[MarkoKoo]

Whats your weight now compared to the other back pic?

2006 91-92kg : Before 2006 diet i was about 110-112kg, that was heviest i have ever been.


2008 98-100kg : 2008 i have been about 100kg whole year.

 

[MarkoKoo]

Friday 8/15/08 Legs

1. Squat:
10*60, 5*100, 5*130, 1*150, 1*180
3*4*135, 3*4*145kg

2a. Leg curls:
3*12*40kg

2b. Seated calf raise:
15*25, 15*50, 2*20*50kg

I was pretty tired, too little sleep and food.

 

[El Freako]

Strong squats mate!

 

[MarkoKoo]

Strong squats mate!

Thanks mate! My legs are pretty sore right now.

 

[Mikew]

I bet they are sore. Good squats.

 

[MarkoKoo]

I bet they are sore. Good squats.

Thanks Mikew!
Tomorrow is deadlifting day.

 

[MarkoKoo]

Monday 8/18/08 Back, biceps

1. Deadlift:
10*60, 5*100, 5*140, 2*180, 1*200, 1*220kg

2. Barbell row:
10*100, 3*6*140kg

3. Db curls:
10*16.5, 6*21, 2*6*26kg

4. Hammer:
8*21kg

5. Hack calfs:
10*50, 3*20*100kg

 

[El Freako]

Massive backwork mate! Especially those 1rm deads.

 

[MarkoKoo]

Wednesday 8/20/08 Chest, triceps

1. Inclinepress: 6*70, 3*4*90, 6*4*95kg

2. Smith closegrip bench: 5*75, 5*95, 5*110kg

3. Upright db row: 2*15*16,5kg

 

[El Freako]

Good CG press.

 

[MarkoKoo]

Friday 8/22/08 Legpress, arms

1.Legpress:

• 10*100, 10*200, 8*300, 3*6*400, 6*350, 10*300kg

2.Tricep pressdown:

• 12*30, 2*10*40kg

3.Cable curl:

• 12*30, 2*10*40kg

 

[Mikew]

Awesome deadlift, and those legpresses are killer. Good work all together.

 

[MarkoKoo]

Awesome deadlift, and those legpresses are killer. Good work all together.

Thanks Mikew. Your training aren't weak either, crazy rows and db presses. Everything in your training is crazy!

 

[El Freako]

Awesome leg press work!

 

[PrinceVegeta]

Strong man! great deads!

 

[MarkoKoo]

Monday 8/25/08 Squat, incline bench

1.Squat: 2*10*60, 3*100, 1*130, 6*2*145kg

2.Good morning: 10*60, 8*90kg

3.Incline bench: 2*10*50, 5*80, 6*3*95kg

 

[Mikew]

Nice squats mate.

 

[MarkoKoo]

Nice squats mate.

Tack så mycket. Uh oh i forgot, thanks princv and el freako