MaKaVeLi's Log

[Glex]

Haha, I was kidding anyway, but I didn't realize you were injured. Get that chest healthy! Do you need me to rub any ointment on it or anything?

 

[Clint]

good inclines right there Mak, and nice drop sets you were doing on the Bench Press, I bet that felt great

Nice back work too, overal one stand up session as always. Glad to hear the cardio is going so well too, keep it up Mak!

 

[FOOTBALL FAN]

good session mak, bet your pump was good from the drop sets

 

[MaKaVeLi]

lol Glex, i'm sure I can do without the ointment.... well actually now that i think about it

thanks tweak, football fan - yeah it was a real good pump

I won't bother backdating the log for tuesday and wednesday...pretty average sessions really, today's shoulder tri session was a'ight tho

Thursday

Shoulders

H.S. Iso-lateral Shoulder Press: 44lbs x 12 - for 2 sets, 90lbs x 10, 135lbs x 10, 155lbs x 8, 180lbs x 8, 202lbs x 6 + 3 assisted

DB Side Lateral: 22lbs x 12, 28lbs x 10 - for 3 sets, 17lbs x 12

Seated DB Rear Lateral: 28lbs x 10 - for 4 sets

BB Front Raise: 44lbs x 12, 50lbs x 12, 50lbs x 10 - for 2 sets


Triceps

Skull-crusher: 66lbs x 12, 90lbs x 10 - for 2 sets, 101lbs x 8, 101lbs x 6 + 2 assisted: my left tricep was feelin real tight so I had to take it a little easier

Seated DB Extension: 66lbs x 9, 66lbs x 8 - for 2 sets, 78lbs x 8: really pushed the last set

Cable-rope Extension: 78lbs x 12 - for 3 sets, drop sets till failure


Time: 85 mins
Result: don't know why the left tri was playin up, I gave it a good stretch which seemed to help a bit though, will be implementing some supersetting for the shoulders next week

 

[Clint]

very good shoulder session, great weight on those presses and laterals. Skullcrushers are impressive as always, but no big compounds for the triceps? close grip or dips???

looking forward to those supersetting of yours next week

good session Mak

 

[MaKaVeLi]

thanks tweak...I try nah i couldnt do close-grip coz my chest was still sore from monday's chest session and I can't do dips (even though I can rep more than 30 reps of BW) due to the amount of awkward pain I feel in my sternum

EDIT: i wrote 300 instead of 30...wish I could do 300 though

 

[BigBen]

Looking good mak, i really like th barbell fornt raise. Get u some upright rows in their homie! Your progress is great bro. u have come a long way since u started man. i hope the left tri stops acting up as well!

Godbless
Beno

 

[fallen]

sorry Mak that i have been slacking on your log that sux bout your home computer problems i hope it gets workoing soon. Either way get shoulder and tri work there

 

[MaKaVeLi]

Looking good mak, i really like th barbell fornt raise. Get u some upright rows in their homie! Your progress is great bro. u have come a long way since u started man. i hope the left tri stops acting up as well!

Godbless
Beno

thanks beno, i love upright rows but eversince I've had the tendon injury in my left bicep I continue to agrivate it with that movement I don't know why i don't think theres anything to worry about with the tris I think I just didn't warm the tris up sufficiently last time

sorry Mak that i have been slacking on your log that sux bout your home computer problems i hope it gets workoing soon. Either way get shoulder and tri work there

shame on you for not posting in my log any sooner! hang on I havn't posted in ur log either
yeah I can't seem to access the site very often which is rather annoying but every chance I get I'm on here!

 

[MaKaVeLi]

Yesterday I got up from bed feeling really sick...I'd never felt worse in memory, I had a sore stomach, my joints were unusually aching and I had a headache. Inspired by BigBeno I said to myself "shut the fuck up and get on with it!" so I did... I did a back and bi session early in the afternoon and later that evening I did a 14km (8.75miles) power walk which took me nearly 2 hours.

Friday

Back (Thickness)

Lying T-bar Row: 22lbs x 15 - for 2 sets, 44lbs x 12, 66lbs x 10 - for 2 sets, 90lbs x 10 - for 3 sets, drop 44lbs x 6

SUPERSETTED WITH

Hyper-extension: with 11lb weight x 10, 22lbs x 10 - for 5 sets

Seated Cable Row: 112lbs x 10, 101lbs x 10 - for 5 sets

HS Iso DY Row: 90lbs x 12 - for 4 sets


Biceps and random calves

Cable Curl: 56lbs x 12, 66lbs x 12, 78lbs x 10 - for 3 sets

SUPERSETTED WITH

Standing Calf Raise: 340lbs x 20 - for 5 sets: light weight, could have gone heavier but the damned shoulder pads didn't provide for much "padding"

Seated DB Curl: 28lbs x 8 - for 2 sets, 28lbs x 7


Time: 70 mins
Result: going lighter but doing more sets for back worked really well

 

[MaKaVeLi]

just realised that walk yesterday took more like 3 hours to do, will be doing the same tonight.

Saturday

Cardio

Treadmill: medium-high intensity for 30 mins (380 calories)

Elliptical Trainer: medium intensity for 50 mins (660 calories)

Time: 120 mins
Total Calories: 1040
Weight: 81.25kg
Result: wanted to weigh in at around 80kg so tonight I'll be doing that 14km walk once again

 

[Hypocrisy86]

Damn lol, thats some intense shit right there, dont eat too much fiber

 

[Glex]

Hey Mak Daddy, sorry I've been out for awhile. Engineering happens

You've been posting some good shit, though. Great shoulder work; the lateral movements are looking stronger than mine

Lol at the random calves, and good weight too! Very impressive to do that for 20 reps.

Cardio is great too; don't try to lose that weight too fast You'll get there soon enough. Keep truckin' bud!

 

[Clint]

thats a long ass walk

hitting that cardio hard yea brother! You'll hit that 80kg in a matter of days man dont sweat it, just stay hungry

 

[FOOTBALL FAN]

good luck getting on weight, thats a good cardio session though alot of calories burned

 

[Rocky]

Goddamn you really are hitting this cardio with a vengeance! I'm fucked if I could do all this! Credit to you man. 80kg is right there buddy!

 

[MaKaVeLi]

Hypocrisy - i said i wouldnt go that instense anymore but when i got to the cardio theatre i said "fuck it" lol.... why no fibre?

Glex - always that "engineering" excuse ay... lol it's all good man. yeah i hav to be careful not to try and overdo it but i just wanna shred this ugly fat so bad I'd be prepared to pretty much to anything.... except suck a

Tweak - thanks man... i'm hungry as ever!

FF - thanks, i'm sure if i stay consistent i'll get there soon enough

Rocky - lol! there's a reason u shouldnt be "fcuked" doing this cardio...it's coz ur already shredded! thanks for chekcin in

 

[Hypocrisy86]

Hypocrisy - i said i wouldnt go that instense anymore but when i got to the cardio theatre i said "fuck it" lol.... why no fibre?

Glex - always that "engineering" excuse ay... lol it's all good man. yeah i hav to be careful not to try and overdo it but i just wanna shred this ugly fat so bad I'd be prepared to pretty much to anything.... except suck a

Tweak - thanks man... i'm hungry as ever!

FF - thanks, i'm sure if i stay consistent i'll get there soon enough

Rocky - lol! there's a reason u shouldnt be "fcuked" doing this cardio...it's coz ur already shredded! thanks for chekcin in

you'll shit while your running

 

[Glex]

you'll shit while your running

Oh...I could tell you all stories...

 

[Line]

Good to hear you liked adding some volume once in a while. Your rows look good and your calf raises are outstanding. Great job with the cardio work as well. Keep it up