MaKaVeLi's Log

[PUMBA]

Good hit out mate, welcome back to the "land of the lifting". Don't worry about the poundages mate it will come back in know time, important thing is you try and stay injury free.

Good Luck Bro!!!!!!!

 

[Clint]

whats up Mak, havent seen much of you around but I'm glad you finally got around to getting a log. That session wasnt bad man, sometimes just getting in there is the entire battle, as long as you stimulated your muscles its better then nothing

catch ya later bro

 

[MaKaVeLi]

thanks pumba, tweak... it's kinda depressing to find you can't lift nearly as heavy as you used to be able to... but i guess it can only improve from here on out. Anywayz today was legs and I didn't bother remembering any of the weights coz I just did a session for the hell of it. Basically it was some leg press, then some leg extensions, seated hamstring curls, seated calf raises and then onto some cardio for 20 mins. Come next leg session, I'll have something a bit more descent to log.

 

[MaKaVeLi]

Thursday

Shoulders

Seated DB Press: 10kg x 15, 12.5kg x 12, 17.5kg x 10, 22.5kg x 8, 22.5kg x 9
DB Side Laterals: 6kg x 12, 7kg x 12, 9kg x 10, 10kg x 10, 12.5kg x 8
Cable Side Laterals: 12lbs x 8 (for 4 sets)
Seated DB Rear Laterals: 7kg x 12, 9kg x 10, 10kg x 10 (for 2 sets)

Triceps

Seated DB Extension: 15kg x 15, 20kg x 12, 30kg x 12, 35kg x 12, 35kg x 12
Cable Pushdown: 54lbs x 12, 66lbs x 12, 66lbs x 12

Time: 65 mins
Result: was fairly happy with the workout as I didn't push too hard but managed to push some ok weight

 

[PUMBA]

Good work mate yeah play it safe, you will be able to go all out in a few weeks. Are you getting much soreness???

 

[MaKaVeLi]

yeah, i'm not gonna touch them heavier weights for a while yet. In terms of soreness yeah I'm a little sorer than usual but not as bad as expected. Anywayz today was back (for thickness), traps, biceps and cardio.

Friday

Back (for thickness)

Hammer Strength Iso-lateral DY Row: 20kg x 15, 30kg x 12, 40kg x 12, 60kg x 10, 65kg x 10
One-arm DB Row: 20kg x 12, 25kg x 10, 30kg x 10, 30kg x 10
Cable Row: 30kg x 15, 40kg x 12, 50kg x 10, 60kg x 10

Traps

Seated DB Shrugs: 30kg x 10 - for 3 sets
Smith machine close-grip upright row: 1 45lb plate per side x 8 - for 3 sets

Biceps

Cable curl: 25kg x 12, 35kg x 10, 45kg x 8, 45kg x 8, 45kg x 5
Seated DB compound curl: 10kg x 10 - for 3 sets

Cardio

Cross-trainer: 20 mins low intensity

Time: 95 mins
Result: Was a great pump and I'm sure I'll be sore for days!

 

[MaKaVeLi]

In case you're wondering what the hell a Hammer Strength Iso-lateral DY row is....here ya go

of course you sit facing the machine

 

[fallen]

In case you're wondering what the hell a Hammer Strength Iso-lateral DY row is....here ya go

of course you sit facing the machine

good workout, that machine is one of my favs.

 

[MaKaVeLi]

thanks fallen, yeah it's a new machine for me but a good one!

 

[MaKaVeLi]

Didn't do chest yesterday as it was a public holiday and the gym was closed... today was legs and I thought I'd take it easy on the hamstrings and calves so not too many sets for those

Tuesday

Quads

Leg Press: 50kg x 20, 90kg x 15, 140kg x 12, 180kg x 10, 230kg x 10, 250kg x 8
Hammer Strength Seated Leg Press: 130kg x 12, 170kg x 10, 230kg x 8
Leg Extension: 45kg x 10, 55kg x 10, 65kg x 9

Hamstrings

Lying Leg Curl: 25kg x 12, 27.5kg x 10, 30kg x 10, 35kg x 8

Calves

50kg x 20, 150kg x 20, 200kg x 20, 150kg x 20: could have gone heavier and for more reps but the dam shoulder pads were useless

Cardio

Cross-trainer: low intensity for 20 mins

Time: 90 mins
Result: quads had a great pump

 

[Chesticles]

ah I hate public holidays man. Nice leg presses, good weight, but where's the squats?

 

[MexicanMuscle]

great to come back and see maka has started his log back up! ur numbers are lookin great bro.

 

[MaKaVeLi]

chesticles - cheers bro! though i wanna wait another few weeks until I start squats as my lower back needs some attention at the moment

mex - thanks man, hopefully the numbers will get a whoole lot better.

On wednesday I did 60 mins of cardio followed by a little bicep work but i'm not gonna bother logging it. Today was shoulders n tris and it went a'ight

Thursday

Shoulders

Seated DB Press: 12.5kg x 12, 15kg x 12, 20kg x 10, 25kg x 6 - for 3 sets
Standing DB Side Laterals: 7kg x 12, 10kg x 10, 10kg x 10, 10kg x 10, 12.5kg x 10
Seated DB Rear Laterals: 10kg x 10 - for 3 sets, 12.5kg x 10

Triceps

Close-grip Bench Press: 20kg x 15, 40kg x 12, 60kg x 10, 70kg x 8, 80kg x 7, 60kg x 12
Skull Crusher (with Ezy-curl bar): 25kg x 12, 30kg x 10, 40kg x 8, 40kg x 6
Seated DB Extension: 30kg x 12, 35kg x 10, 40kg x 8

Time: 60 mins
Result: a'ight

 

[FOOTBALL FAN]

big weight on the close grip bp a nice session overall

 

[MaKaVeLi]

thanks man! i wanna get my close-grip back up to where it was before injury at 90kg x 6...i'm giving myself 4 weeks to get there

 

[FOOTBALL FAN]

good luck mate whats your normal bench at??

 

[fallen]

looks like i missed a couple workouts but good job blasting those shoulders

 

[MexicanMuscle]

another good session, good numbers!

 

[MaKaVeLi]

thanks guys... football fan - well before injury (6 months ago) my normal bench was around 235lbs x 1 but it'll be a while yet til I can do that again. On monday I might do some bench press on chest day and see how it goes...

Friday

Back (for thickness)

Hammer Strength Iso-lateral DY Row: 40kg x 12, 40kg x 12, 50kg x 10, 60kg x 8 - for 3 sets
Seated Cable Row: 50kg x 10, 60kg x 10 - for 3 sets: by now my back was gone!
Lying T-bar Row (wide-grip): 20kg x 12, 25kg x 10, 30kg x 10, 30kg x 10

Traps

Seated DB Shrugs: 25kg x 12, 30kg x 12 - for 3 sets

Biceps

Preacher Curls: 15kg x 12, 20kg x 12, 25kg x 10, 30kg x 10
Seated DB Concentration Curl: 10kg x 8 - for 2 sets, 12.5kg x 8

Cardio

Cross-trainer: low intensity for 20 mins

Time: 95 mins
Result: was happy with the session, although it could have been more intense

 

[MaKaVeLi]

Right now I weigh 85kg and i wanna get down to around 75kg in 8 weeks. This is the second week I've been back training since injury and so far I've stayed the same weight! at the end of each saturday I'll record my weight to log my progression

Saturday

Cardio

Treadmill: 30 mins, low-medium intensity (300 calories)
Cross-trainer: 35 mins, low intensity (415 calories)
Cycle: 15 mins, low intensity (70 calories)

Weight: 85kg