MaKaVeLi's Log

[MaKaVeLi]

you'll shit while your running

I'll keep that in mind

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

sure i'd love to hear em

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

yea, that's the benefit of supersetting - you can really amp up the volume. thanks mayne...just tryna earn that paycheque

 

[MaKaVeLi]

last night i caught up with some mates and played a little cricket...this morning my lats were sore as hell so I did just the chest and bis today, which was good because it allowed me to focus on my bis a little more. my tris were still a little sore from thursday's session and although it forced me to drop the weight on chest I still managed to destroy them with drop sets

Monday

Chest

Bench Press: 44lbs x 20, 90lbs x 15, 135lbs x 10, 180lbs x 6 + 2 assist, 180lbs x 5 + 2 assist drop 135lbs x 5, 155lbs x 8 drop 135lbs x 6, 135lbs x 10 drop 90lbs x 10

H.Strength Iso Chest Press: 90lbs x 10 - for 4 sets, 112lbs x 8 - for 2 sets

Incline DB Flye: 33lbs x 10, 33lbs x 8, 33lbs x 7, 33lbs x 6


Biceps

BB Curl: 33lbs x 15, 44lbs x 12, 50lbs x 10, 56lbs x 10 - for 5 sets: havn't done these much since my left bicep injury so i went light and did more sets

Cable-Rope Compound Curl (begin with hammer grip and finish with suppinated grip): 56lbs x 10 - for 4 sets


Time: 80 mins
Result: to sum it up - my chest n bis will be sore for at least the next 5 days

 

[BigBen]

Mak! Great work dude i like the barbell movemnets and the presses exspecially! Keep it up bro, its paying off bc yor getting stronger man!

Godbless
Beno

 

[Line]

Result: to sum it up - my chest n bis will be sore for at least the next 5 days

I'd say!

Those drop sets are absolutely insane and it's great to see your bicep is healthy enough to do BB curls again. Keep hitting it that hard and the results can only come quickly.

 

[MaKaVeLi]

Mak! Great work dude i like the barbell movemnets and the presses exspecially! Keep it up bro, its paying off bc yor getting stronger man!

Godbless
Beno

thanks a lot, i really appreciate it coming from you

I'd say!

Those drop sets are absolutely insane and it's great to see your bicep is healthy enough to do BB curls again. Keep hitting it that hard and the results can only come quickly.

thanks...i kinda just decided on the spot to destroy my chest after the initial depressed feeling of only being able to put up 6 reps of 180lbs...worked well though. you're right, i have to keep hitting it hard...in fact I've been afraid of aggravating my injury so at times I havn't been pushing as hard as I could. I think it's time to go all out again

 

[MaKaVeLi]

with all the running that I do my leg strength appears to be going down...anyhow I dropped the weight even further and decided to squat deep...deeper than ever before. Not exactly ATG but not far off either

Tuesday


Quads

Squat: 44lbs x 20, 90lbs x 12, 112lbs x 12, 135lbs x 8, 155lbs x 5 - for 4 sets, 168lbs x 5, 168lbs x 6, 168lbs x 5: was feelin it in the glutes

DB Walking Lunges: 33lbs x 10 steps, 38lbs x 10 steps, 44lbs x 10 steps, 50lbs x 10 steps

Leg Extension: 120lbs x 18, 130lbs x 15, 140lbs x 12, 150lbs x 12, 160lbs x 12


Hamstrings

Seated Leg Curl: 110lbs x 12, 120lbs x 10, 130lbs x 10, 140lbs x 8 - for 2 sets


Calves

66lbs x 20 - for 2 sets, 90lbs x 12, 112lbs x 12 - for 2 sets


Time: 80 mins
Result: shouldv thrown in some SLDLs coz the lower back wasn't feelin too bad at all after the deep squats...which was a surprise

 

[Scoular]

Suprised your lower back wasn't hurting after too.
I find that if i heavy squat, dead and press a lot my back starts to hurt after a while from the repetitive strain. Lower back work is so important and many leave it out.

Good work on the legs.

 

[Clint]

feelin it in the Glutes huh?


nice ass...I mean...what?

lunges are looking good, I bet you felt those too especially after doing those squats, I can always feel it right in the glute hammie tie-in, great feeling.

good work with them legs Makky poo, keep hitting it hard!

 

[MaKaVeLi]

Suprised your lower back wasn't hurting after too.
I find that if i heavy squat, dead and press a lot my back starts to hurt after a while from the repetitive strain. Lower back work is so important and many leave it out.

Good work on the legs.

yeah it looks like i'm recovering strength in that area with the hyperextension work... i agree, core strength is vital

feelin it in the Glutes huh?


nice ass...I mean...what?

lunges are looking good, I bet you felt those too especially after doing those squats, I can always feel it right in the glute hammie tie-in, great feeling.

good work with them legs Makky poo, keep hitting it hard!

yeah my glute hammie tie-in is sooooore...not quite a great feeling

 

[Hypocrisy86]

good solid reps and adaquete sets man good goin!

 

[MaKaVeLi]

i've been feeling some unusual soreness in a couple of my tendons in both tricep areas so I just worked ont the shoulders to give the tris a chance to sort itself out

Thursday

Shoulders

HS Iso Shoulder Press: 44lbs x 12, 90lbs x 10, 112lbs x 10, 135lbs x 6 - for 3 sets, 155lbs x 4 + 1 assisted

DB Side Lateral: 22lbs x 15, 28lbs x 10 - for 4 sets

DB Front Raise: 28lbs x 12, 33lbs x 10 - for 3 sets, 33lbs x 14: went hard on the last set

Reverse Pec-deck: 100lbs x 15, 112lbs x 12, 122lbs x 10, 135lbs x 10, 146lbs x 10


Time: 50 mins
Result: nothing special...

 

[MaKaVeLi]

Friday

Back (For Thickness)

warmup with a set of hyperextensions and lying leg curls

BB Row: 66lbs x 20, 90lbs x 12, 135lbs x 10 - for 3 sets, 155lbs x 8 - for 2 sets, 135lbs x 10

HS Iso DY Row: 90lbs x 12, 135lbs x 10 - for 4 sets drop 90lbs x 8

Lying T-Bar Row: 44lbs x 12, 66lbs x 10, 78lbs x 10 - for 2 sets


Biceps

BB Curl: 33lbs x 15, 44lbs x 12, 56lbs x 12, 66lbs x 8 - for 2 sets, 66lbs x 6

DB Concentration Curl: 22lbs x 10 - for 3 sets


Cardio

Elliptical Crosstrainer: low intensity for 15 mins


Time: 90 mins
Result: my lats were destrooooyed! which was great of course

 

[FOOTBALL FAN]

good session mate good weight gonna be thick in no time

 

[Line]

How do you like the HS Iso-Shoulder Press? To be honest I did it once and wasn't thrilled with it, but I may give it another go for fun sometime soon. Even though you said your session with nothing special, you still stuck through and didn't slack on any movements and that's commendable. That's something most people can't do when they're not feeling 100%.

As for your back session, great to see you destroyed them lats! Nice rows, both the HS and BB, and very nice Bicep work to round everything out. Keep hittin' it hard, Mak!

 

[fallen]

Great lifts as always Maki, How are you triceps feeling?

 

[Clint]

shoulder session is like WOAH! very great session right there Makky poo, very good selection of movements you hit all the basics. Good stuff.

Back Session - excellent rows you threw around right there, building them lats making them THICKKKK! yea boy!!! then hitting biceps hard like a mofo, great job Mak

I expect better cardio

 

[Glex]

Where are the updates?

Maybe you're just too tired to type after all the cardio you're doing now

 

[MaKaVeLi]

FF thanks man i hope so too

Line to be honest I prefer doing military press but its a movement that seems to aggravate my injury in the left bi but it aint half bad coz I'm feelin the anterior delts the next day! thanks man, it means a lot

fallen cheers mate, its hard to describe, i can feel this one tendon running down both my tris which gets sore if i squeeze on it or do a contraction. hopefullly it'l be right come tomorrow for bench

tweak hehe, always good to have your encouraging words mayne, i'm sorry i let you down with the cardio

Glex hehe i think you're right on that one, i've been too carb depleted to even update my own log!

 

[MaKaVeLi]

here's yesterday's cardio session

Saturday

Cardio

Treadmill: low-high intensity for 35mins (430 calories)

Elliptical Trainer: medium intensity for 45 mins (510 calories)

Cycle: low-medium intensity for 15 mins (70 calories)


Time: 95 mins
Total Calories: 1010
Weight: 80.7kg (181.5lbs)
Result: shredding that fat babyyy

 

[Glex]

95 minutes is a looooong time Good work; I know it gets boring sometimes, but keep shedding that baby fat