MaKaVeLi's Log

[Glex]

I've missed a few or your posts. Engineering happens but you've been putting up some great shit! Glad the added carbs are giving you a little more energy.

That's some good shoulder work you've got going. How do you like the barbell front raises? I've never done 'em.

Nice job on the tris; heavy weight on the skullcrushers and then pumping it up like crazy on the cables Yeah drop sets! Always a fan.

 

[Clint]

your triceps are very strong, great work on them especially after smashing those shoulders. Too bad about your shoulder, hopefully its just that one time deal and you can move on and keep hitting some big weights.

Great session makky poo, good luck with that run on Friday

 

[Line]

Sorry I haven't gotten over here sooner. Great weight on all your shoulder work, especially those lateral raises; gotta round those shoulders out.

Also, big weight on skull crushers, Mak. I'll make sure to come around here more often.

 

[MaKaVeLi]

thanks for all of your comments

Glex - havn't done the BB front raises for a while so i thought I'd give em a go and they felt good, have to be careful of form though

Tweak - havn't felt any pain since so it should be fine hopefully, didn't end up goin on that run coz my hammys n calves were still destroyed from tuesday

Line - thanks for checkin out my log, i'll be chekin ur log so keep it updated!

 

[MaKaVeLi]

Friday

Back (For Thickness)

Lying T-Bar Row: 66lbs x 12 - for 2 sets, 90lbs x 10, 112lbs x 8 - for 2 sets, 90lbs x 10 - for 2 sets: 112lbs felt heavy for some reason so had to drop some weight

DB Row: 66lbs x 12, 73lbs x 12, 78lbs x 10, 90lbs x 10, 90lbs x 8: my lats were destroyed after this...but it felt incredible

Hammer Strength Iso-Lateral DY Row: 138lbs x 10 - for 3 sets, 138lbs x 8


Biceps

Incline DB Curl: 22lbs x 12, 28lbs x 10, 28lbs x 8, 28lbs x 7

Cable-rope Hammer Curl: 78lbs x 10 - for 4 sets


Cardio

Elliptical Trainer: low intensity for 20 mins


Time: 90 mins
Result: confused at why i found the lying tbar row so heavy but the lats got a real good stretch and workin over with the db rows, relatively happy with the biceps too

 

[Clint]

good t-bars, and hell...90lbs on db rows is awesome dude, good job. Good job on the hammer strength rows as well, building some quality thickness with sessions like these.

I havent seen many people do the cable-rope hammer curl, but I've done it before, it feels pretty good, good selection of bicep exercises.

descent cardio at the end as well, hopefully you can get that run in another day, great session Makky poo

 

[Hypocrisy86]

Good back and bi WO Mak,

It sadly enough, Tbars are heavy for me even with 45lbs lmao

but if your doing more than 4 reps like me, ur back most be huge

 

[MaKaVeLi]

thanks tweak - good ol mind-muscle connection has worked wonders for my back since I've come back from injury

hypocrisy, thanks mayne, hehe no need to fret I know how heavy it can feel - especially when you're using the appropriate muscles (rhomboids n lats) and not arms so as long as you're feelin it in the rhomboids n lats it's aaaallll goood!

 

[MaKaVeLi]

I'm really happy with how my weight reduction is going...I've managed to lose over 4kg in 4 weeks while increasing strength and size in some areas - perhaps it's just muscle memory who knows? but what I can say for sure is that I've lost at least 4kg in fat and I've begun to notice some increase in tone especially in my quads where I'm starting to see some real separation and also in the hips and gut areas. My goal was to get to 78kg by 21st December and I'm sure I can get there if I up my training to 10 sessions per week (including cardio sessions).

Saturday

Cardio

Treadmill: medium intensity for 35 mins (400 calories)

Elliptical Trainer: medium intensity for 45 mins (560 calories)


Time: 80 mins
Total Calories: 960
Weight: 81.25kg (182lbs)
Result: nice intensity...won't be doing any more high-intensity cardio sessions

 

[MaKaVeLi]

I consider low intensity to be around 65% max heart rate for my age (120-130bpm), medium intensity around 70% max heart rate (130-135bpm) and high intensity around 80% max heart rate (150-160bpm). The max heart rate for my age (23) is around 190bpm.

 

[Glex]

I agree with Tweaky; studly DB rows bud

Yeah, there's really no need for high-intensity work for losing weight. It helps if you want to gain speed for any reason, and sometimes it breaks up the monotony of just a straight-up exercise.

However, I saw a big decrease in strength and muscularity from doing a lot of high-intensity running over the summer. I got fast as hell and dropped a ton of weight, but I'm just now getting stronger and bigger than I was before I started running again.

Once a week or so you'd probably be ok to do a high-intensity workout and not adversely affect your body composition, but if you're still dropping weight and you're not bored, do what works!

 

[MaKaVeLi]

I agree with Tweaky; studly DB rows bud

Yeah, there's really no need for high-intensity work for losing weight. It helps if you want to gain speed for any reason, and sometimes it breaks up the monotony of just a straight-up exercise.

However, I saw a big decrease in strength and muscularity from doing a lot of high-intensity running over the summer. I got fast as hell and dropped a ton of weight, but I'm just now getting stronger and bigger than I was before I started running again.

Once a week or so you'd probably be ok to do a high-intensity workout and not adversely affect your body composition, but if you're still dropping weight and you're not bored, do what works!

thanks for the advice glex. For sure I have to be concerned with the amount of high-intensity cardio I do as I really do not wish to lose any muscle mass. As you mentioned I may be able to get away with one high-intensity session per week and i'll give it some serious consideration as I am tempted to keep doing a 3.6k run every week.

 

[Line]

Nice back work, Mak. Great weights on the rows and I too like the Hammer Strength Machines for back; always get a great pump there. Also good to see you're not neglecting cardio like some of us

 

[Glex]

I'd definitely say a 3.6k is fine. I was doing hard runs for 25-40 minutes and easier long distance runs for 40-60 minutes; that's when my strength started to go. I'm guessing by your weight and how much cardio you do you finish a 3.6k in less than 20 minutes, so that's fine.

Post up your times on the 3.6k if you decide to do that, I'd be interested in hearing!

 

[Rocky]

Doesn't matter that you thought the weight was heavy for what it was - it was a respectable weight and you clearly felt it in the right way. Great session, and good tosee the cardio is having the desired effect too.

 

[Clint]

good cardio sesion the other day, coming up on that 1000 calorie mark...keep it burning Mak


no recent sessions?

 

[MaKaVeLi]

thanks for all of your comments guys...unfortunately I have had problems accessing musclemecca from home so I don't know how often i can update On saturday I did the 80 mins of cardio and at night I did a 10.6km power walk which took me around 90 mins.

Monday

am - cardio: elliptical trainer - low intensity for 30 mins
pm - chest, back, bis

Chest

Inclind DB Press: 33lbs x 12 - for 2 sets, 66lbs x 10 - for 2 sets, 73lbs x 7, 73lbs x 6 + 2 assisted

Bench Press: 135lbs x 10, 135lbs x 9, 135lbs x 8, 30sec rest then 135lbs x 6 drop 90lbs x 12 + 2 assisted drop 44lbs(the bar) x 20: chest = fried

Cable Cross-over: 112lbs x 15 - for 4 sets: weight is for both hands


Back (For Width)

Pull-ups: BW less 112lbs x 10, BW less 66lbs x 4 - for 6 sets

Pulldown: 112lbs x 12, 135lbs x 8, 125lbs x 8 - for 2 sets


Biceps

Incline DB Curl: 22lbs x 12 - for 2 sets, 22lbs x 10, 22lbs x 7

Cable Curl: 56lbs x 12 - for 4 sets


Time: 80 mins
Result: kept it fairly intense and I was very happy with my presses, next week I'll be testing out my Bench Press

 

[Banshee20]

Good job Makaveli! Looks like a pretty intense workout there. Do you superset as well??

 

[Glex]

Nice DB presses, Mak Daddy. You're like Tweaker doing more on the incline than on flat

 

[MaKaVeLi]

Good job Makaveli! Looks like a pretty intense workout there. Do you superset as well??

its good to hav u post in my log banshee I havn't been supersetting but I will probably be throwin them in from now on coz I wanna feel the burn

Nice DB presses, Mak Daddy. You're like Tweaker doing more on the incline than on flat

thanks man, not exactly... I'm sure I can still flat db press more than incline it's just that since I've come off injury I've been getting stronger so it may appear my inclines are better but I just havn't done flat dbs in a while