Lazy's log

[Natureboypkr]

Ahh the chest and back superset...... When I was using that routine I got great results. Great workout bro!!

 

[MarkoKoo]

Thanks PV@Natureboy

lower body

Giant sets 60-90sec rest

Squat

10*60, 5*100, 4*10*120kg


Seated calf raise

10*40, 4*60kg


Cable Crunch

10*40, 4*10*55kg




Upper body

Dip

10*bw(105kg)4*10*15kg

superset with

Pull up / Pulldown

2*10*bw / 2*10*100kg

 

[Samoan-Z]

Damn those giants sets look fucking painful. hitting the whole body, love it bud great work.

 

[MarkoKoo]

Damn those giants sets look fucking painful. hitting the whole body, love it bud great work.

Thanks big guy


Todays workout

Bench press

10*60, 3*95, 1*115, 1*130, 1*140kg

Fatbar bench

15*84, 14*94, 11*94kg

Fatbar Incline press

13*84, 10*84, 8*84kg

Dumbbell Flyes

15*21, 13*21, 10*21kg

About 60-90sec rest between sets

 

[PrinceVegeta]

Solid session man!

May you be so kind and explain to me why the use of thick/fat bars for pressing?

 

[Samoan-Z]

Great session man, great weight on the flyes.

 

[Lionheart]

Good work bro.Sessions looking strong and painfull.

 

[MarkoKoo]

Saturday 12/27/08 back

Thanks guys!


Seated cable row

15*65, 15*100, 13*100, 10*100kg


Pulldown

15*85, 12*85, 12*85kg


DB row

15*46,5kg

60-90sec. rest between sets.

 

[KurtyJ99]

Solid, consistent and heavy. Way to do

 

[miamiracing]

great workouts man!! keep working hard

 

[Samoan-Z]

Nice back session Mark, the avi btw if it is you fore arm and chest thickess is impressive.

 

[MarkoKoo]

Solid session man!

May you be so kind and explain to me why the use of thick/fat bars for pressing?

Just for variety, it's actually quite good at pressing movements. (sorry for the late reply)

KurtyJ99 Solid, consistent and heavy. Way to do

Thanks Kurty

miamiracing great workouts man!! keep working hard

Thanks miami, i do my best

Samoan-Z Nice back session Mark, the avi btw if it is you fore arm and chest thickess is impressive.

Thanks big-Z, yep it's me.

 

[MarkoKoo]

Monday 12/29/08 shoulders, arms

One-Arm Side Laterals

15*13,5, 15*16,5, 2*17*16,5kg



Bent Over Dumbbell Rear Delt Raise With Head On Bench

3*17*16,5kg


Military press

2*18*40kg my right shoulder is aching so i did these lightly.


Fatbar curls

3*16*34kg


Fatbar Triceps Extension

3*18*34kg

 

[DriDDeRz]

Heavy raises and press's there bro! strong session
keep up the good work

 

[MarkoKoo]

Heavy raises and press's there bro! strong session
keep up the good work

What heavy?

Thanks Quadzilla

 

[Samoan-Z]

Nice session bro, love the light work.

 

[MarkoKoo]

Thursday 1/1/09 Squat

Squat


10*60, 5*100, 1*140, 1*160, 1*170, 1*180kg

 

[Samoan-Z]

Squat


10*60, 5*100, 1*140, 1*160, 1*170, 1*180kg

working that new year squat eh bro.

 

[MarkoKoo]

working that new year squat eh bro.

Thanks Z

Just light workout, i have flu, so not very good training feeling.

 

[PrinceVegeta]

Strong squats big man!