MaKaVeLi's Log

[MaKaVeLi]

Ya damn right!

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

yeah I had my mind set on getting that many burned in 50 mins, had to keep it very intense towards the end - maintaining a heart rate of 170+bpm. I'm 5"9, 75kg, approx 18%bf (I must be very thin boned, most people estimate I'm between 80-90kg)

intense cario, solid leg session too. keep it up

thanks

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

yeah lunges are awesome for the glut-hammy tie in, cheers - will hopefully do 120kg+ come next session. In a few weeks I might rock up and do deads for the first time in over a year...should be interesting!

 

[MaKaVeLi]

Thursday

Shoulders

Seated DB Press
12.5kg x 12
17.5kg x 10
20kg x 10
22.5kg x 10
25kg x 8
27.5kg x 3 + 3 assist: don't know what happened here, had my mind set on at least 5 or 6

Seated DB Side Lateral
7.5kg x 12
10kg x 10
12.5kg x 8 - for 2 sets
DROP
7.5kg x 8

Reverse Pec-deck
55kg x 12
60kg x 10
65kg x 10

Triceps

Close-grip Bench Press
40kg x 10
60kg x 8
80kg x 4: could have done more but had no spotter so took it safe
90kg x 2 + 3 assist

Seated DB Extension: did this supersetted with the Seated DB curls
35kg x 10
40kg x 8
45kg x 7

Cable Pushdown: did this supersetted with Cable Rope Compound curls
77.5kg x 8
82.5kg x 8
87kg x 6

Biceps

Ezy-bar Preacher Curl
20kg x 12
25kg x 10
30kg x 10
35kg x 5 + 2 assist

Seated Alternating DB Curl
12.5kg x 10
15kg x 8 - for 2 sets

Cable-Rope Compound Curl
35kg x 12
45kg x 8
37.5kg x 8

Time: 85 mins
Result: An un-inspiring session really, disappointed with the Seated DB Press and C.Grip bench - although the positive is that my arms were inflated and was pleasing to my eye

 

[PrinceVegeta]

nice session despite dissapointment!

 

[pGhi]

Pretty long and strong session in there And dont be disapointed

 

[Chesticles]

I think your CG's are lookin good Mak. Let's see 100 next session

 

[MaKaVeLi]

nice session despite dissapointment!

thanks dude

Pretty long and strong session in there And dont be disapointed

yeah i like to keep busy and get a lot done, cheers

I think your CG's are lookin good Mak. Let's see 100 next session

thanks, haven't done them in a long time so hopefully next week I'll be able to improve on it...lol don't think I'll be doing 100 though!!

 

[MaKaVeLi]

Didn't have a whole lotta sleep last night so I took the session a bit easier

Saturday

Quads

Leg Press
100kg x 30
150kg x 25
250kg x 20
300kg x 15
350kg x 12: could have done another set but left it at that

H.Strength Leg Extension
80kg x 10 - for 3 sets

Calves

Standing Machine Calf Raise
140kg x 25
150kg x 25
150kg x 20

Abs

Swiss Ball crunches
2 sets of 12-15 reps

Cardio

Treadmill
20 mins: medium-high intensity, calories burned = 240

Cross-Trainer
30 mins: medium intensity, calories burned = 370

Time: 85 mins
Weight: 74kg: even ligher weight!! I'm shredding that fat babbbbbyyy!
Result: happy with how the session went, even though it was less intense as usual. My fat loss is going ahead of schedule so far which I'm really pleased with. Should be getting close to ripped in 10-12 weeks from now.

 

[Hypocrisy86]

great work man!, even with little sleep you still had enough strength to kill those weights!,50mins cardio total with that many burned is pretty damn impressive man, in all one awesome workout!

 

[PrinceVegeta]

Awesome session there mate!! losing that weigth is awesome work!

 

[Rocky]

Leg work was great!

The curse of the strength drop off in DB presses strikes!!

CG benching was great.

 

[h0ke]

Great sessions! Weights looks goood, that leg session is great. Keep goin bro.

 

[Chesticles]

Dam 350 kgs is takin it easy? Those sheep your eating must be giving you super strength

 

[MaKaVeLi]

great work man!, even with little sleep you still had enough strength to kill those weights!,50mins cardio total with that many burned is pretty damn impressive man, in all one awesome workout!

thanks a lot man! - I appreciate it I was taking the cardio a little easier in terms of intensity but I'm glad you can see I wasn't just relaxin at the gym

Awesome session there mate!! losing that weigth is awesome work!

cheers bro. I'm really happy about my weight progress so far...I've found that I get results when I stay consistent and strict with my diet - so I'm gonna keep at it

Leg work was great!

The curse of the strength drop off in DB presses strikes!!

CG benching was great.

Cheers rocky! haha you know it man... thanks, was the first time doing em in a while so hopefully if my chest is not sore on thursday I'll do 80 and 90kg for more reps

Great sessions! Weights looks goood, that leg session is great. Keep goin bro.

thanks mate, cheers for checkin out my log.

Dam 350 kgs is takin it easy? Those sheep your eating must be giving you super strength

haha, nah bro I'm just workin off willpower and a few calories... I'd love a sheep right now...to eat that is

 

[MaKaVeLi]

Monday

Chest

Incline DB Press
17.5kg x 12
20kg x 10
30kg x 10
32.5kg x 8
35kg x 6 + 2 assist

Decline BB Bench Press
60kg x 10
80kg x 6: fought hard for that
70kg x 8

H.Strength Iso-lateral Wide Chest
50kg x 10 - for 3 sets

Cable Cross-Over
90kg x 5
DROP
70kg x 5
DROP
50kg x 8

Back

Supported T-Bar Row
20kg x 15
30kg x 12
40kg x 10
50kg x 8 - for 2 sets

One-Arm DB Row
35kg x 10
40kg x 8
42.5kg x 8: by now my lats were destroooyed!!

Assisted Wide-grip Pullups
BW less 35kg x 9
BW less 30kg x 7
BW less 25kg x 4
BW less 20kg x 3

Reverse-Grip Lat Pulldown
55kg x 12
60kg x 10
65kg x 6 + 2 assist

Time: 85 mins
Result: I kept the chest session pretty intense and I was happy with how it went. My pullups suck ass, although by then my lats had been pretty wasted with the two row exercises before it.

 

[PrinceVegeta]

Nice session there!! awesome stuff!! hitting the muscles from every angle...i like

 

[PrizeFighteR]

all the sessions are looking solid MaK

 

[MaKaVeLi]

Nice session there!! awesome stuff!! hitting the muscles from every angle...i like

thanks man, yeah I hadn't done decline bench for a long time and it felt good.

all the sessions are looking solid MaK

cheers man!

 

[MaKaVeLi]

Tuesday

Quads

BB Squat
40kg x 12
60kg x 10
70kg x 10
80kg x 8
90kg x 4

Leg Press
200kg x 15
250kg x 12
300kg x 10
350kg x 10

H.Strength Leg Extension
70kg x 12
80kg x 8
80kg x 9

Hamstrings

SLDL
60kg x 12
80kg x 10
100kg x 8: didn't feel the need to do any more after that

Lying Leg Curl
35kg x 8 - for 2 sets
37.5kg x 7

Calves

Seated Calf Raise
20kg x 15
40kg x 12
60kg x 12

Time: 80 mins
Result: Again, I didn't push myself as much as I should have...but it's good to have a couple of leg sessions where I don't feel murdered at the end of it

 

[PrinceVegeta]

nice session there man! we are pretty equal strentgh wise.....posedown sexy??

 

[MaKaVeLi]

^ cheers man! haha I'll give it another 12 weeks before I post up any pix - still at a high bf%