MaKaVeLi's Log

[MaKaVeLi]

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

thanks mate, it's good to have you on board

 

[PrizeFighteR]

Squats are good for not doing them in a while Keep kicking that ass bro

 

[MaKaVeLi]

cheers, although I wasn't really pushing myself my quads are actually sore! I hope it dies down by tomorrow coz I'm supposed to be hitting the legs again tomorrow.

 

[MaKaVeLi]

It's that wretched chest and back day again!

Monday

Chest

Incline BB Bench Press
20kg x 15
40kg x 12
60kg x 10
70kg x 8
75kg x 6 + 4 assist
80kg x 2 + 4 assist

Flat DB Press
25kg x 10
27.5kg x 10
30kg x 7 + 2 assist

Low Cable X-Over
70kg x 15
80kg x 12
80kg x 10

Back

BB Row
40kg x 12
50kg x 10
60kg x 10
70kg x 8

H.Strength Iso-Row
60kg x 12
80kg x 10
80kg x 9

DB Pull-over
30kg x 12
35kg x 8
42.5kg x 5 + 2 assist

Lat Pulldown
50kg x 12
55kg x 10
60kg x 8
62.5kg x 8

Time: 90 mins
Result: I could have pushed myself a little harder but my old bicep tendon injury wasn't feeling too healthy

 

[Rocky]

Leg session looked damn fine! Again with the mighty calf work too. Squats were more than respectable!

Chest and back was good too. Strong DB pullovers.

 

[TrueOutlaw]

good to see you back Mak and with some impressive sessions...

 

[Chesticles]

Care to explain Low Cable X-Over? I mean I know what it is, but how the hell are you doing as much on that as you are for your heavy set on bench? Are you sure it's not in lbs?

 

[Hypocrisy86]

lat pulldowns at the end?
that pulling motion at the end of both back and chest makes your back sore as hell right?
doing lat pull downs, with crap form sucks too man,
your lucky you and so many others can pull it off, congrats
chest presses are looking very nice as well, good decent volume.

 

[MaKaVeLi]

rocky - thanks man, I really appreciate it... hopefully my legs would have completely recovered so that I can hit squats hard tomorrow

TrueOutlow - it's good to have you back in my log! thanks man

Chesticles - yeah it's in kgs, it's because I'm doing a pressing movement more so than an actual flye-type movement so I'm able to go quite heavy with the 40kgs on each cable stack... you still love me right?

Hypo - funnily enough I don't actually find it too difficult at the end of the workout to do pulldowns. Although my lats were kind of destroyed from the BB row and iso-row, having the pull-overs in between gave the lats some time to recover. Oh and the form is exquisite...unfortunately I'm yet to see someone at my gym perform a proper form rep

 

[MaKaVeLi]

Was supposed to train legs today, but my legs still hadn't fully recovered from the last leg sesh. So, I swapped today's session with tomorrow's cardio + core sesh. I'm looking forward to hitting the squats hard tomorrow.

Tuesday

Cardio

Cross-trainer: 51 mins (medium-high intensity), calories burned: 700!!
Cycle: 9 mins (medium intensity), calories burned: 55

Abs

Swiss Ball crunches
12 reps (2 sets)
10 reps (2 sets)

2-Legged Medicine Ball V-Ups
6kg x 10 (3 sets)

SUPERSET WITH

Lying Medicine Ball Oblique Toss
6kg x 20 (2 sets)
6kg x 10: my abs were destroooyed

Time: 85 mins
Result: The tank was pretty much empty after the cardio but I was still able to hit the abs hard. Didn't train lower back because I didn't want it to be sore tomorrow when I do squats.

 

[philosopher]

Good choice, squats can be very taxing for your lower back. Good work m8

 

[PrizeFighteR]

sessions are looking good...cardio is a pain but keep plugging MaK

 

[Lionheart]

Have to stop by and see whats going on.Looking good Makaveli

 

[MaKaVeLi]

philosopher - thanks, yeah I also had SLDL to worry about...

PrizeFighter - cheers mate, yeah it's gotta be done... I'm hoping to get down to 10%bf in 16 weeks from now. Right now I'm around 19-20%.

Lionheart - hey man, thanks for cheking out my log

 

[MaKaVeLi]

I had my mind set on going hard on squats - the only problem was that my quads still hadn't completely recovered from the last leg sesh on sunday... a little disappointing but I'm hoping the squats will go much better next time around and I guess it was some consolation that I was going beyond parallel

Wednesday

Quads

Squat
40kg x 12
60kg x 10
70kg x 10
80kg x 6 - for 2 sets
70kg x 8
60kg x 10: ATG

DB Lunges: One leg at a time
20kg x 6: had to bail coz I was getting out of breathe for some reason
22.5kg x 10
22.5kg x 8

H.Strength Leg Extension
45kg x 10
65kg x 12
65kg x 10
65kg x 12: went hard

Hamstrings

SLDL
40kg x 12
60kg x 10
80kg x 10
100kg x 6: lost my grip, took 1 min rest then did next set
80kg x 8
80kg x 8

H.Strength Seated Leg Curl
42.5kg x 8 - for 3 sets

Calves

Standing Calf Raise
80kg x 40
150kg x 25
210kg x 20
230kg x 12
240kg x 10
250kg x 10
80kg x 35

Time: 90 mins
Result: It's dis-heartening to know that I used to squat 120kg+ but I'm now struggling on light-weight. I don't think I'll be able to progress in strength with it while I'm still cutting hard. Otherwise I was pretty happy with the stiff deads and the calf raise...

 

[Glex]

Yeah, you're not going to make any amazing strength gains if you're cutting and hitting up the cardio. All that's important is that you're out there getting it done

SLDLs look pretty good to me

 

[PrizeFighteR]

that's a pretty good goal to have bro! legs session looked solid, keep hitting from every angle.

 

[MaKaVeLi]

Yeah, you're not going to make any amazing strength gains if you're cutting and hitting up the cardio. All that's important is that you're out there getting it done

SLDLs look pretty good to me

yeah I don't expect to get any gains any time soon but yep I'ma keep cutting hard and hitting that cardio... thanks man

that's a pretty good goal to have bro! legs session looked solid, keep hitting from every angle.

cheers, I hope to squat 130kg by the end of the year though...good luck to me if I'm going to be cutting for the majority of the year!

 

[MaKaVeLi]

I used to perform 4-5 exercises for shoulders, but they over-power my arms so I'll be sticking to doing just 3 exercises for the delts for now

Thursday

Shoulders

Seated DB Press
12.5kg x 12
15kg x 12
20kg x 10
22.5kg x 8
25kg x 8: could/should have done 10
27.5kg x 6 + 2 assist

Seated DB Side Lateral: very strict form
10kg x 12 - for 2 sets
12.5kg x 10 - for 2 sets
DROP
7.5kg x 12

Reverse Pec-deck
35kg x 15
45kg x 12
55kg x 12
67.5kg x 8

Biceps

Ezy-Bar Preacher Curls
23kg x 12
28kg x 10
33kg x 10
38kg x 4: should have asked for a spot

Seated Alternating DB Curl
12.5kg x 10
15kg x 10 - for 3 sets

Cable-Rope Compound Curl
35kg x 12
40kg x 8
40kg x 10

Triceps

Ezy-bar Skull-Crusher
30kg x 10
35kg x 10
40kg x 10
50kg x 6 + 2 assist

Seated One-Arm DB Extension
10kg x 10 - for 2 sets
10kg x 9

Cable-rope Pushdown
40kg x 12 - for 3 sets

Time: 90 mins
Result: Happy with everything, although I'll remember to start heavier on the reverse pec-deck for the rear delts.

 

[Rocky]

Big arms session.

I agree with Glex but sounds like you already knew it yourself anyway! You're getting the job done which is what counts.