MaKaVeLi's Log

[MaKaVeLi]

Wednesday

Cardio

Cross-trainer: Medium-High intensity for 50 mins, calories burned = 668

Cycle: Medium intensity for 15 mins, calories burned = 85 calories

Abs

Swiss-ball Crunches
x 20
x 15
x 15

2-legged medicine ball V-Ups
6kg x 10 - for 3 sets

Finshed it off with a couple of sets of side obliques using a 20kg plate

Lower-Back

Hyper-extension
BW x 12
with 10kg plate x 10 - for 2 sets

Time: 85 mins
Result: yet another boring cardio and core session...

 

[PrinceVegeta]

Awesome cardio and abs session dude!! washboard abs in no time!

 

[MaKaVeLi]

Awesome cardio and abs session dude!! washboard abs in no time!

haha! they can't come soon enough...

 

[MaKaVeLi]

Today I decided to keep it a little more intense and basically fry the shoulders and arms...and I succeeded

Thursday

Shoulders

Seated Smith Machine Military Press: weights take into account bar weights 7kg
27kg x 12
47kg x 10
57kg x 10
62kg x 6 + 2 assist
62kg x 4 + 2 assist

DB Side Lateral
10kg x 12
12.5kg x 8
12.5kg x 10
15kg x 6
DROP
7.5kg x 10

DB Rear Lateral
10kg x 12
12.5kg x 12
15kg x 8

Biceps

Ezy-bar Preacher Curl
17.5kg x 12
22.5kg x 10
27.5kg x 10
37.5g x 8: fought hard for it
37.5kg x 4 + 3 assist

Incline DB Curl
10kg x 10
12.5kg x 8
12.5kg x 8
12.5kg x 8
12.5kg x 8

Cable-Rope Compound Curl
45kg x 10
35kg x 10

Triceps

Ezy-bar Skull-crusher
22.5kg x 12
27.5kg x 10
37.5kg x 8
42.5kg x 9: fought hard

One-arm Seated DB Extension
10kg x 8
10kg x 8
10kg x 8

V-Bar Push-down
55kg x 20
65kg x 12

Time: 75 mins
Result: Veins were popping, shoulders and arms were rock-solid, adrenalin was pumping...was an awesome feeling!

 

[PrizeFighteR]

there's nothing I like more than when my veins are out. great session dude!

 

[MaKaVeLi]

^ thanks bro!

Today I decided to up the anti and have an intense legs session before going hard at the cardio

Saturday

Legs and Abs: all done in less than 35 mins

Leg Press: 2-3 min rest between sets
100kg x 25
150kg x 20
250kg x 20
300kg x 15
350kg x 15

Leg Extension
60kg x 10 - for 3 sets

SUPERSET WITH

Standing Calf Raise Machine
80kg x 35
120kg x 30
150kg x 29: couldn't make the 30!

Lying Leg Curl
30kg x 10
35kg x 10
37.5kg x 9

SUPERSET WITH

Swiss Ball Crunches
x 15
x 12
x 12

Cardio

Treadmill: Medium-high intensity for 20 mins, calories burned = 245

Cross-trainer: Medium intensity for 30 mins, calories burned = 285

Time: 85 mins
Result: By the time I was finished with that intense legs n abs I was already drained of energy...it was a very loooong and tiring cardio session!!

 

[h0ke]

Long sets big weights, oukki doukki . I usually do short sets with heavy weights.. Really nice train

 

[PrinceVegeta]

Awesome session there!! pretty intene that leg session....and cardio on top of that? ur legs must be hurtin....in a good way

 

[Rocky]

Solid work again Maka. Arms looking sdtrong - you may have fought hard for them but that was some damn good weight. Leg press is pretty darn mighty too.

 

[MaKaVeLi]

Long sets big weights, oukki doukki . I usually do short sets with heavy weights.. Really nice train

thanks man, I'm finding it hard with my <2000 calorie diet that I've been on for over 6 weeks but I'm keeping my form and I just hope I can maintain...

Awesome session there!! pretty intene that leg session....and cardio on top of that? ur legs must be hurtin....in a good way

thanks, yeah I felt the burn hard!

Solid work again Maka. Arms looking sdtrong - you may have fought hard for them but that was some damn good weight. Leg press is pretty darn mighty too.

cheers rocko, I'm tryna earn dat paycheque!

 

[MaKaVeLi]

Monday

Chest

Incline DB Press
17.5kg x 10
20kg x 10
30kg x 10
32.5kg x 8
35kg x 4 + 2 assist: don't know what happened here, should have had 6

Decline BB Bench Press: strained my shoulder after the first set, but I carried on coz I couldn't really feel it
70kg x 8
80kg x 7 + 1 assist
90kg x 2 + 2 assist: almost did 4 by myself

H.Strength Iso Lateral Wide Chest
50kg x 10
60kg x 9
60kg x 8

Machine Flye
75kg x 6
DROP
55kg x 6
DROP
45kg x 6

Back

Supported T-Bar Row
30kg x 15
40kg x 10
45kg x 10
50kg x 8
55kg x 6

One-Arm DB Row
35kg x 10
37.5kg x 10
42.5kg x 8

Assisted Wide-Grip Pullups
BW less 30kg x 6
BW less 30kg x 6
BW less 30kg x 6
BW less 25kg x 5

Reverse-Grip Lat Pulldown
60kg x 10
65kg x 10
72.5kg x 6 + 2 assist

Time: 90 mins
Result: Pissed off that I've strained my shoulder (rotator cuff) doing decline bench press. This is the second time I've hurt myself doing this exercise - the last time I injured myself on decline bench I tore my left bicep and it put me out for near 6 months. I won't be doing it again for a while...

 

[PrinceVegeta]

Awesome session man!! awesome pressing going on!keep up the good work!

 

[Rocky]

Shame about the decline bench problems. I thought decline took the delts out of it more than regular benching.

Despite the benching isues it still looked pretty solid to me, and still must feel good to be training regular again.

 

[PrizeFighteR]

Great weights throughout. The DB Rowing stands out fella

 

[MaKaVeLi]

Awesome session man!! awesome pressing going on!keep up the good work!

thanks man

Shame about the decline bench problems. I thought decline took the delts out of it more than regular benching.

Despite the benching isues it still looked pretty solid to me, and still must feel good to be training regular again.

yeah I would have thought the same but for some reason as I took the bar down my shoulder I felt a sharp pain. It felt OK for the rest of the exercise but as the session went on the shoulder felt worse. Thanks, yeah it's been good to be able to train consistently.

Great weights throughout. The DB Rowing stands out fella

cheers bro!

 

[MaKaVeLi]

Because of the shoulder pain I received after doing Decline Bench last monday's chest sesh, I missed out on Tuesday's and Wednesday's sessions. Although I trained shoulders n Tris on Thursday, cardio on friday, and legs and cardio on Saturday - it wasn't at 100%. Glad to say though that the shoulders feeling good.

Monday

Chest

Flat BB Bench Press
40kg x 12
60kg x 10
80kg x 6 + 2 assist
90kg x 2 + 2 assist: left it at that

Incline DB Press
25kg x 10
27.5kg x 10
30kg x 7

Cable Crossover
80kg x 10
90kg x 10
95kg x 10

Back

BB Row
40kg x 15
50kg x 12
60kg x 10
65kg x 8
70kg x 8

Cable Row
40kg x 8
45kg x 8
50kg x 7

DB Pullover
25kg x 10
30kg x 10
35kg x 8

Wide-Grip Lat Pulldown
60kg x 10
70kg x 6
72.5kg x 4 + 2 assist

Time: 85 mins
Result: Was an OK session, nothing special.

 

[MaKaVeLi]

Tuesday

Quads

Smith Machine Squat: taking into account the bar weighs 7kg
27kg x 12
47kg x 10
67kg x 8
87kg x 6
97kg x 5

Leg Press
250kg x 20
300kg x 12
350kg x 8

H.Strength Leg Extension
60kg x 10
80kg x 10
90kg x 8

Hamstrings

DB SLDL
25kg x 10
30kg x 10
32.5kg x 10
35kg x 8

Lying Leg Curl
35kg x 10
37.5kg x 7
37.5kg x 6

Calves

Standing Machine Calf Raise
80kg x 20
120kg x 20
200kg x 15
240kg x 12
150kg x 20

Time: 85 mins
Result: Just another leg sesh...nothing special again

 

[PrinceVegeta]

Nice sessions man!! was wondering where u was......

 

[MaKaVeLi]

Nice sessions man!! was wondering where u was......

thanks dude... haha yeah I guess I shoulda said something earlier

 

[MaKaVeLi]

Wednesday

Cardio

Cross-trainer: Medium intensity for 52 mins, calories burned = 700

Cycle: Low intensity for 20 mins, calories burned = 93

Abs

2-Legged Swiss Ball V-ups
4kg x 15
6kg x 15
20kg x 12
20kg x 12

Lying Medicine Ball Oblique Toss
6kg x 20
6kg x 20

Swiss Ball Crunches
x 10
x 12
x 12

Time: 85 mins
Result: cardio and abs...blah blah