Lazy's log

[Lionheart]

Great workouts bro.Strong squats and curls.Im sure you did that session just to annoy me:ranter:

 

[MarkoKoo]

ironheart great sessions bro. strong squats!

Thanks ironheart

Lionheart Great workouts bro.Strong squats and curls.Im sure you did that session just to annoy me

Maybe i did.biggrinsanta Thanks Lio coolsanta

 

[MarkoKoo]

Wednesday 12/3/08

Lying Leg Curls

12*30, 10*30, 11*45, 9*55, 6*65, 4*70kg


SLDL

10*100, 10*140, 9*160, 7*180kg


Deadlift

1*200, 1*230kg biggrinsanta


Hack Calf Raises

25*100, 15*130, 12*160kg


Seated calf raise

21*50, 5+2+2+2*80kg

 

[Samoan-Z]

Nice deads bro, and hammie work.

 

[MarkoKoo]

Thanks Z

 

[Lionheart]

Excellent work bro.Those deads are strong.Good job!

 

[MarkoKoo]

Thank you Lio

 

[MarkoKoo]

Sunday 12/7/08 chest (shoulders)

Low incline press

2*12*50, 10*80, 10*110, 6+2*120, 4+1*130kg drop 6*100kg drop 6*80kgsantasmile


Flat bench log press

10*84, 10*104, 8*114, 1*134, 3*124, 8*114kg


Flat Bench Cable Flyes

10*20, 8*25, 6*30 drop 8*20kg


Side Lateral Raise

3*25*10kg

Good overall workout

 

[PrinceVegeta]

Strong session there man! lots of heavy weight being pushed!

 

[Lionheart]

Strong presses bro.Good job

 

[Samoan-Z]

Strong looking log presses my friend, good work.

 

[MarkoKoo]

Thanks guys!


Pulldown

15*50, 10*70, 10*100, 9*115, 7*125drop 7*110drop 7*90kg


Seated Cable Rows

15*100, 12*115, 9*125drop 9*100drop 9*80kg


Shrugs

12*80, 12*120kg


Back Extensions

2*15*15kg

I was tired, not very good workout.

 

[MarkoKoo]

Tuesday 12/9/08 shoulders

Machine Shoulder Press (Gymleco)

2*10*50, 12*80, 10*100, 7*110, 5*120kg drop 5*100kg drop 6*80kg


Cable One-Arm Side Laterals

10*10, 10*15, 8*20, 4*25drop 8*15kg

 

[PrinceVegeta]

^^ short and intense workout! keep up the good work!

 

[Samoan-Z]

Damn that's intense I remember dropset on the leg press and leg ext. a years back that really hurt.

 

[MarkoKoo]

Thanks PV @ Big-Z coolsanta

 

[MarkoKoo]

Friday 12.12.08 legs

Squat

2*10*60, 10*100, 10*150, 8*180kg kneewraps (not very energetig feeling)


Legpress

10*300, 10*340kg same as squat







Tuesday 12.16.08 Arms

CG bench

2*12*50, 10*80, 10*100, 8*110, 5*120drop 7*100drop 9*80kg


Cable Curl

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


EZ Bar Tricep Extension

12*49, 10*59drop 8*49drop 9*39kg


Dumbbell curl

10*18,5, 7*26,5 drop 8*18,5kg


Triceps Pushdown

10*60, 10*75 drop 10*60kg







Thursday 12.18.08 Chest, back


Incline bench

10*50, 5*80, 4*110, 9*4*100kg

superset with

Cable Pulley Rowwide handle

10*60, 5*80, 4*120, 4*100, 2*4*110, 6*4*115kg


about 60sec rest between sets

 

[Samoan-Z]

Nice Leg workout man, but then agian I just love leg workouts.

the drop set on the CG sets looks crucial do you get up and unload your self or have a training partner.... training alone is the only thing keeping me from utilizing drop sets and forced reps.

 

[MarkoKoo]

Nice Leg workout man, but then agian I just love leg workouts.

the drop set on the CG sets looks crucial do you get up and unload your self or have a training partner.... training alone is the only thing keeping me from utilizing drop sets and forced reps.

Thanks for your comments big-z. I train alone usually so i have to get up and unload the bar my self.

 

[PrinceVegeta]

Strong session man! keep up the good work