MaKaVeLi's Log

[MaKaVeLi]

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.

yeah it's gonna be a while until I can start building some real size and strength again, but it's for the greater cause. thanks

 

[PrizeFighteR]

good stuff on shoulders..arms looked brutal MaK!

 

[MaKaVeLi]

thanks PrizeFighter - I hit em hard for sure!

Today's session was off the norm...I couldn't train legs yesterday coz my hammys were still considerably sore from wednesday's SLDLs so I did a shortened leg session today so that my legs will be fresh for tuesday's.

Sunday

Quads

Leg Press
150kg x 20
200kg x 15
300kg x 12
350kg x 10: easy peasy
420kg x 8: cheated a little, didn't quite go down to 90degrees

Calves

Seated Calf Raise
35kg x 20 - for 3 sets

Abs

Floor Crunches
Various exercises for 30-40 reps

2-legged V Ups
with 10kg plate x 12 reps - for 3 sets

Swiss-ball Crunches
10 reps - for 2 sets

Cardio

Treadmill
21 mins: medium-high intensity, calories burned = 260

Cross-trainer
31 mins: medium-high intensity, calories burned= 420

Time: 90 mins
Weight: 74.9kg - lightweight!
Result: Couldn't really hit the legs hard today but it gave me time to do some abs, overall it was a decent workout and I'm constantly shredding that fat! I may even reach my goal of getting under 70kg in less than 12 weeks...but of course if I'm not <10% by then I'll keep cutting till I am.

 

[Lionheart]

Some heavy leg pressin there.
Good luck with dieting and cardio.

 

[pGhi]

Yyeap That leg pressing really does look heavy..

Keep it up man

 

[PrinceVegeta]

Nice session there!! nice cardio indeed....dont u get bored?

 

[MaKaVeLi]

Some heavy leg pressin there.
Good luck with dieting and cardio.

thanks man, I'm gonna keep dieting and hitting the cardio hard

Yyeap That leg pressing really does look heavy..

Keep it up man

cheers for checkin out my log! thanks, but if only my squatting was up to par...

Nice session there!! nice cardio indeed....dont u get bored?

thanks haha yeah sometimes I do but otherwise I usually push myself hard enough so that I keep my focus on the task at hand

 

[MaKaVeLi]

Monday

Chest

Incline BB Bench Press
40kg x 12
60kg x 10
70kg x 8
75kg x 5 + 2 assist
80kg x 3 + 2 assist

Flat DB Press
27.5kg x 10
30kg x 7
30kg x 6 + 2 assist

Cable Crossover: I was working in with a couple guys who were taking too long between sets so I did just one set and moved on
70kg x 12

Machine Flyes
65kg x 10 - for 3 sets

Back

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

H.Strength Iso-Row
60kg x 12
80kg x 10
90kg x 10: PB maybe?
DROP
60kg x 10

DB Pullover
30kg x 12
35kg x 10
37.5kg x 6

Wide-grip Lat Pulldown
55kg x 12
60kg x 10
70kg x 8
75kg x 4 + 2 assist

Time: 90 mins
Result: happy with how it went - my back was destroyed at the end of it!

 

[PrinceVegeta]

Nice session man!!good amount of stuff done in a good amount of time

 

[Glex]

Your back is a pretty strong point for you. How are you at pullups these days?

 

[Line]

Good to see you're still pounding out those sessions, Mak.

 

[MaKaVeLi]

Princevegeta - thanks man!

Glex - cheers, I went a little heavier with back - which I'll do once every 3 weeks or so. I reckon I could do 12-15 reps of reverse-grip chins and around 8-10 wide-grip pullups. I do need to them so I'll be phasing those in again for the next two weeks, well spotted!

Line - thanks man, and thanks for stopping in and checkin out my log!

 

[MaKaVeLi]

Legs today - had to work hard!

Tuesday

Quads

BB Squat
40kg x 12
60kg x 10
70kg x 8
80kg x 8
90kg x 4: I reckon I could have pumped out another 2 reps if I'd had a spot, using my weight belt helped a little
60 sec rest then
60kg x 10: Ass to grass, felt awesome

Smith Machine Lunges: 1st time doing these, felt awkward at first
1 plate (45lbs) a side x 12 reps each leg
2 plates a side x 12 reps each leg
2.5 plates a side x 12 reps each leg: will do heavier next time

H.Strength Leg Extension
70kg x 10
90kg x 8 - for 2 sets

Hamstrings

SLDL
40kg x 12
60kg x 10
80kg x 10
100kg x 10
110kg x 6: PB - could have done more reps if I'd brought straps!!!!!!

Lying Leg Curl
35kg x 8 - for 2 sets
37.5kg x 8

Calves

Standing Calf Raise Machine
150kg x 25
210kg x 15 - for 2 sets
DROP
150kg x 20

Time: 85 mins
Result: Really happy with the session, can't believe I got a PB on SLDL weighing in at under 75kg, when even weighing in at 88kg I couldn't do that much. Squats went well also, although I believe my weight belt was the key there. Smith Lunges felt a little awkward at first, but I'll be ready to hit them harder for next tuesday's leg session.

 

[PrinceVegeta]

Nice session and congrats on ur pb man! keep it up dude!

 

[MaKaVeLi]

Nice session and congrats on ur pb man! keep it up dude!

thanks mate! I'ma keep it up just for you

 

[MaKaVeLi]

Wednesday

Cardio

Cross-trainer: medium-high intensity for 50 mins, calories burned = 700!

Cycle: medium intensity for 10 mins, calories burned = 50

Abs

2-Legged V-Ups
with 4kg medicine ball x 15
with 20kg plate x 10 - for 3 sets

Swiss Ball Crunches
12 reps - for 3 sets

Finished off with 2 sets of DB Side Obliques

Time: 80 mins
Result: nothin much to say really....cardio's a bitch

 

[PrinceVegeta]

Wednesday



Time: 80 mins
Result: nothin much to say really....cardio's a bitch

Ya damn right!

 

[pGhi]

WOW 700 calories burned.. that is huge ammount. what are your stats?

 

[ironheart]

intense cario, solid leg session too. keep it up

 

[PrizeFighteR]

lunges are great..also nice job on the pb that's damn heavy