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Marko's training log
Marko:
I have to say that I'm not in the best shape.
I write this because of Sergio :)
This is just training without plan, I didn't finish my training program because I have just start training after some brake.
Squat
40kg/5r
60kg/5r
70kg/5r
80kg/3r
90kg/3r
100kg/2r
good morning
60kg/5r x 3s
BBrow
60kg/6r x 3s
DBrow with both hands
15kgDB/10r x 3s
sitting DB curls (alternately)
15kg/12r
sitting DB curls (both hands simultaneously)
15kg/12r
standing BB reversed curl
20kg/10r
sitting incline DB curls (both hands simultaneously)
6kg/15r
this was a bad day for training >:(
Sergio:
Hi Marko. I am very happy to see you post here. You have a great foundation for training. Soon you will be in great shape.
Marko:
BP
40kg/8r
60kg/5r
75kg/5r
90kg/3r
100kg/3r
100kg/2r
DB fly
15kg/12r x 3s
Arnold press
15kg/10r x 3s
DB lateral fly
6kg/12r x 3s
lying triceps extension
38kg/12r,10r,8r
Sergio:
Wow!! :D. Very good the 45 kg in the tricepd curl. You have an strong. Arn!!
Marko:
actually Sergio I have to correct my self, I didn't use 48 but 38kg on lying triceps extension. When I was stronger I could do it wit 60kg but that was a long time ago
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