Lazy's log

[philosopher]

Strong lats! Keep up the good work

 

[MarkoKoo]

2.10.09

Shoulder press (overhead)
10*34, 10*54, 10*74, 5*84, 5*94, 5*104, 15*74kg

One arm lateral raise
10*16, 8*21, 4*26kg

BB curl
10*30, 10*40, 10*50, 10*55, 7*60kg

Lying Triceps Press
10*30, 10*40, 10*50, 10*55, 7*60kg

Hammer
3*10*18kg

Cable Overhead Tricep Extension
10*50, 10*60, 15*60kg

----------------------------------------------------------------


4.10.09

Seated calf raise
2*15*40, 11*70, 9*80, 7*90, 12*70kg


Hack calf
10*100, 10*130, 7*160kg

Lying leg curl
15*30, 10*40, 8*50, 6*60, 13*40kg

SLDL
15*60, 10*100, 10*140, 8*160kg

 

[PrinceVegeta]

Solid sessions man, looking huge 2, keep it up man!

 

[MarkoKoo]

Thanks philo and pv

6.10.09

Bench
15*34, 12*64, 6*64, 5*84, 3*104, 3*119, 3*134, 10*104kg


Dips
4*10*bw(101kg)


and then some hc training

Side Lateral Raise
30*10, 20*10kg

Dumbbell One Arm Triceps Extension
30*10kg


One Arm Dumbbell Preacher Curl
30*10kg

Pulldown
30*60kg

 

[jonathan]

ooh man top level deadlift

 

[MarkoKoo]

ooh man top level deadlift

Thanks jonathan

250kg is my goal

 

[philosopher]

Solid bench there mate! keep it up

 

[PrinceVegeta]

Great benching mate!

 

[MarkoKoo]

Thanks philo & pv

9.10.09

Box squat (Fatbar 34kg)
10*34, 10*74, 5*104, 3*144, 3*169, 3*189kg


Front squat (fatbar 34kg)
10*34, 5*74, 5*129, 5*139, 5*149, 8*119kg




Extra

Incline hammer press
10*40, 15*70 drop 10*40kg

 

[philosopher]

Great box squats mate!

 

[MarkoKoo]

Great box squats mate!

Thanks philo, squats felt great


11.10.09

lateral raise
20*8, 15*13, 10*16, 10*18, 10*20kg

BB curl
10*30, 10*40, 10*50, 10*55, 8*60kg

Lying Triceps Press
10*30, 10*40, 10*50, 10*55, 8*60kg


Hammer curl
2*10*20kg

Cable Overhead Tricep Extension
2*15*60kg


Pulldown
20+5+5*60kg

 

[PrinceVegeta]

Strong sessions mate!

 

[MarkoKoo]

Strong sessions mate!

Thanks man

13.10.09

pull up
2*10, 9, 8*bw(101kg)

DB row
10*31, 2*15*50,5kg

BB row
12*60, 8*100, 10*130, 9*130kg



-----------------------------------------------------------------
15.10.09

Decline bench
15*34,10*34, 10*64, 6*84
5*114, 3*124, 1*141,5, 10*114, 7*114kg


Low incline bench
8*104, 6*104, 10*84kg


Dips
10*bw(101kg), 2*10*15kg

 

[PrinceVegeta]

Nice upperbody destruction!

 

[MarkoKoo]

Nice upperbody destruction!

16.10.09

Box squat
12*34, 2*10*74, 5*114, 5*159, 3*179, 2*199, 10*149kg

Front squat
10*114, 5*114kg


Lying leg curl
15*30, 10*40, 8*50, 5*6*60kg

 

[miamiracing]

damn bro looking fucking jacked !
keep up the hard work man !

 

[MarkoKoo]

damn bro looking fucking jacked !
keep up the hard work man !

Thanks miami

19.10.09

lateral raise
15*11, 12*16, 10*18, 7*21kg

Cable laterals
6*20, 8*20kg

BB curl
15*33, 10*43, 10*53, 7*63kg

Lying Triceps Press
15*33, 10*43, 10*53, 7*63kg


Hammer curl
2*10*21kg

Cable Overhead Tricep Extension
2*15*65kg

 

[MarkoKoo]

20.10.09

pulldown
20*40, 10*60, 15*90, 11*90, 10*90kg

DB row
15*51, 12*51kg

Bent Over Dumbbell Rear Delt Raise With Head On Bench
15*20, 2*10*20kg

 

[Bulkboy]

nice session dude very straightforward and basic. i like alot. solid weight on the dumbell rows and pulldowns as well

 

[PrinceVegeta]

Strong session man, good rows, keep it up