MaKaVeLi's Log

[Glex]

What the hell is up, Makaveli?

Nice time put into the cardio

So I absolutely love Flight of the Conchords. Thought you should know.

 

[Arcane1129]

Good sessions Mak, a lot of volume.

 

[Hypocrisy86]

hey Mak, sorry for not posting in yer log big man
just saw your leg presses on here, their looking pretty strong man
good weight n reps, awesome amount of volume as well
cardio while on a leg day... sounds unheard of man, well
im glad you can pull it off man, keep it up!

 

[MaKaVeLi]

Glex - what's up dude! thanks, I'm tryna hit 2.5 hours of it a week...good luck to me tryna not burn any muscle! haha yeah it's funny stuff ay, on too late here for my liking

Arcane - thanks man, I'm tryna hit them legs hard

Hypo - No worries, thanks- I worked hard on the last set believe me! Yeah, I don't know anyone who does it either...I needed a way of getting 2 long cardio sessions and 2 leg sessions in a week - so this way it works out! Thanks again for checkin out my log

 

[Rocky]

Strong leg work - that 20 reps at 200kg on calves is awesome!!

 

[MaKaVeLi]

Strong leg work - that 20 reps at 200kg on calves is awesome!!

thanks rocky! calves just happen to be my strength...pitty that's about it :crymeariver:

Anyway today was a tough session as always...

Mondays

Chest

Incline DB Press
15kg x 12 (2 sets)
30kg x 10
32.5kg x 9
35kg x 6
30kg x 8

Flat BB Bench Press
50kg x 10
60kg x 10
60kg x 8

Incline DB Flye: went as low as humanly possible!
15kg x 12
17.5kg x 12
17.5kg x 8

Back

Supported T-Bar Row
25kg x 12
35kg x 12
40kg x 10
45kg x 7
30kg x 10

One-Arm DB Row
30kg x 12
35kg x 10
40kg x 10

Wide-grip Lat Pulldown
40kg x 12
50kg x 10
55kg x 10
60kg x 8

Reverse-grip Lat Pulldown
50kg x 12
60kg x 8
62.5kg x 8

Time: 85mins
Result: Was destroooyed

 

[fallen]

it amazes me that you can keep your intensity level high though out the entire workout even after a tough chest workout to still motor though a great back workout

 

[MaKaVeLi]

it amazes me that you can keep your intensity level high though out the entire workout even after a tough chest workout to still motor though a great back workout

thanks fallen...It's hard as you know when doing good form and pushing yourself each heavy set, but I search deep inside to find the strength...otherwise I Would've gotten outa there straight after chest!

Today was legs, was on very low carbs today so I had to search deep alright!

Tuesday

Quads

Leg Press
100kg x 20
150kg x 20
250kg x 15
300kg x 12
350kg x 10: felt easy
400kg x 10: Was struggling after 6 but kept pushing as hard as I could til failure. Spotter just stood there in disbelief lol

H.Strength Seated One-Legged Leg Press
70kg x 12
90kg x 10
100kg x 10: was burning!

H.Strength Leg Extension
60kg x 15 (3 sets)

Hamstrings

DB SLDL
22.5kg x 10
32.5kg x 10
35kg x 8
37.5kg x 7

Lying Leg Curl
27.5kg x 10
35kg x 8
37.5kg x 8

Calves

Standing Calf Raise
100kg x 30
150kg x 20
210kg x 15
220kg x 15

Seated Calf Raise
50kg x 12
60kg x 12 (2 sets)
Drop
40kg x 10

Time: 85 mins
Result: Legs were knackered...but I felt satisfied

 

[PrizeFighteR]

it amazes me that you can keep your intensity level high though out the entire workout even after a tough chest workout to still motor though a great back workout

I second that! Good sessions MaK

 

[Rocky]

I'm sitting here in as much disbelief as your spotter - MASSIVE leg pressing! I concur with the thoughts on back after chest - I know the feeling!

 

[Glex]

I also concur; that's some great leg strength!

 

[MaKaVeLi]

prizefighter - cheers mate!

rocky - thanks, I've been working hard on the legs, 2 sessions a week really helped me out

glex - thanks man! I just hope my squats are up to par next week


Anywayz I'll be updated both wednesday's and today's sessions

Wednesday

Cardio

Cross-trainer: high intensity for 50 minutes, calories burned = 650
Cycle: medium intensity for 15 minutes, calories burned = 70

Abs

2-legged medicine ball V-ups
4kg x 15
6kg x 12
6kg x 12
6kg x 12

SUPERSET WITH

Seated medicine ball Oblique toss
4kg x 20
6kg x 20
6kg x 20
6kg x 20

Lower Back

Hyper-extension
BW x 12
BW + 10kg x 12
BW + 10kg x 12: was light weight but I was completely drained

Time: 90 mins
Result: Was pretty much a no-carb day so had 30-35g carbs for the entire day so I was knackered by the end of the sesh

 

[MaKaVeLi]

Thursday

Shoulders

Seated DB Press
12.5kg x 12 (2 sets)
20kg x 10
25kg x 8
25kg x 6: I left it at that

Seated DB Side Lateral: Very strict form
10kg x 10 (4 sets)

Seated DB Rear Lateral
10kg x 12
12.5kg x 12 (2 sets)

Triceps

Seated DB Extension
30kg x 10
35kg x 10
45kg x 8
50kg x 7: PB where did that come from?

Cable Pushdown: got it mistaken for lbs last week, but it's in KGs
75kg x 10
80kg x 10
85kg x 8

Rope Pushdown
45kg x 10
35kg x 12
35kg x 10

Biceps

Seated Alternating DB Curl: Very strict form
12.5kg x 10
15kg x 10
17.5kg x 8
17.5kg x 8

Cable Curl: form wasn't excellent
45kg x 10
55kg x 4: too heavy
DROP
45kg x 4
45kg x 6

DB Concentration Curl: 3 seconds eccentric
10kg x 10
12.5kg x 8 (2 sets)

Time: 85 mins
Result: shoulders felt crap - probably because I haven't trained them for 3 weeks... bis and tris felt strong today and I had fun training them for a change.

 

[PrizeFighteR]

Strong arm session bro! good shit on the PB

 

[Glex]

Damn your freakish overhead DB extensions. I just tied one of your old PBs not too long ago and now I've got to go for this one :angrydude:

 

[MaKaVeLi]

Strong arm session bro! good shit on the PB

thanks mate

Damn your freakish overhead DB extensions. I just tied one of your old PBs not too long ago and now I've got to go for this one :angrydude:

haha yeah I don't know where they come from, especially when on a calorie-deficit diet... no worries man I'm sure you'll beat it soon

 

[miamiracing]

good workout bro, keep it poppin

 

[Rocky]

Good stuff Maka! That was one heavy PB to get at any time! Hopefully your shoulders will pick up the pace next time round!

 

[MaKaVeLi]

good workout bro, keep it poppin

thanks miamiracing - will do! thanks for chekin out my log

Good stuff Maka! That was one heavy PB to get at any time! Hopefully your shoulders will pick up the pace next time round!

cheers rocky, it really did just come outa nowhere, yeah I hope so!

I was too busy to do my regular Legs + cardio session yeserday but I had one today to make up for it...although I had to keep it light since I train legs again on tuesday

Sunday

Quads

Squats: first time doing this in months
20kg (the bar) x 15
40kg x 12
60kg x 10
70kg x 8
70kg x 8
80kg x 7
60kg x 8 (Ass to the grass)

Hamstrings

Lying Leg Curls
25kg x 12
27.5kg x 10
30kg x 10
32.5kg x 10

Calves

Standing Calf Raise
80kg x 30
100kg x 30
150kg x 25
200kg x 22

Cardio

Treadmill x 20 mins (high-intensity), calories burned = 260

Cross-trainer x 30 mins (medium - high-intensity), calories burned = 392

Time: 85 mins
Result: Wish I didn't miss out on yesterday's sesh, could've gone heavy...nice to go light for a change though
Weight: 75kg - light weight! yeah buddy!

 

[Braaq]

First time stoppin by on your log, looks good to me buddy. Keep up the good work, looking forward to seeing the strength increases.