MaKaVeLi's Log

[PrinceVegeta]

good stuff!! dedicated man!!

 

[Rocky]

lol at your constant "nothing special" - you're getting in there and getting it done. Using good weight and improving - it's all good!

 

[PrizeFighteR]

Last couple sessions have been great. Superb choice of exercises everytime

 

[Glex]

Result: cardio and abs...blah blah

Blah sometimes, but necessary Good work

 

[h0ke]

Very storng sessions here m8! Keep hittin those weights!

 

[MaKaVeLi]

thanks for all of your comments guys, I really appreciate them all!

I haven't been posting for the last week - a combination of being busy and lazy at the same time. I'll post the sessions up soon but I'll be taking the whole of next week off from the gym after training hard for 8 weeks straight.

 

[PrinceVegeta]

Update man!!

 

[knight_rider]

some nice sessions definately! how do those DB stiff leg deads go? ive been considering them for some time now!

 

[MaKaVeLi]

some nice sessions definately! how do those DB stiff leg deads go? ive been considering them for some time now!

thanks man, they're awesome as always - the thing is with a BB, unless you're standing on a raised platform, the large plates restrict your movement whereas with the DBs you can get a full stretch. Definitely recommend it.

I haven't updated my log for 2 weeks now, I had this last week off and the week before that I was so busy I was hardly ever online. Suffice to say I incredibly got a PB on leg press - 450kg x 8, out of nowhere! Last wednesday I decided to have a run for fun and clocked up 7km non-stop. Looks like my fitness level is looking pretty good.

Anyway back into it today, took it a little easier than usual though, just emphasised the eccentric and really just concentrated on the movement and contraction rather than moving the most amount of weight

Monday

Chest

Incline DB Press

15kg x 10
17.5kg x 10
20kg x 10
30kg x 8 - for 3 sets

H.Strength Iso Wide Chest Press
50kg x 10
70kg x 6
75kg x 6

Machine Flyes
55kg x 12
60kg x 10
65kg x 10

Back

Supported T-Bar Row
20kg x 12
30kg x 10
35kg x 10
40kg x 10
50kg x 6

Cable Row
40kg x 10
42.5kg x 10
45kg x 10
50kg x 8

Wide-Grip Lat Pulldown
50kg x 10
52.5kg x 10
55kg x 8

Time: 75 mins
Result: Good welcome back session

 

[h0ke]

Solid session bro! DB Press is great. Keep hitting those weights .

PS: Do u play Condition Zero?

 

[Glex]

Solid pressing, and good on you for the 7km run

 

[PrinceVegeta]

Updates? nice session!!

 

[PrizeFighteR]

great chest work MaK..lets get some more sessions!

 

[knight_rider]

another tough session!

 

[MaKaVeLi]

Solid pressing, and good on you for the 7km run

Thanks mate, yeah I was helping a friend out who was going for an 8km event...turns out I could probably do 10km easy!

Updates? nice session!!

sorry man I've been slack I know, I'll keep the sessions up to date from now on, thanks for checking in!

great chest work MaK..lets get some more sessions!

thanks, yeah sure will do

another tough session!

cheers, slightly less intense for the first week back but next week back to usual

 

[MaKaVeLi]

First leg session in 2 weeks so I kept the number of exercises to a minimum

Wednesday

Quads

Leg Press
100kg x 25
150kg x 20
200kg x 15
250kg x 15
300kg x 10
350kg x 10
400kg x 8

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

Hamstrings

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

Lying Leg Curl
25kg x 12
35kg x 10
45kg x 7

Calves

Seated Calf Raise
20kg x 20
30kg x 20
35kg x 20

Time: 70 mins
Result: Eased my way back into the legs, come next leg sesh I'll up the intensity and weight

 

[MaKaVeLi]

Thursday

Shoulders

Seated DB Press
12.5kg x 10
15kg x 10
20kg x 10
22.5kg x 8
25kg x 8 + 2 assist

DB Side Lateral
10kg x 10 - for 3 sets

Seated DB Rear Lateral
10kg x 12 - for 3 sets

Biceps

Ezy-Bar Preacher Curl
17.5kg x 10
22.5kg x 10
27.5kg x 10
32.5kg x 11: spotter made me do the extra rep!!
37.5kg x 6 + 2 assist

Incline DB Curl
15kg x 10
17.5kg x 7
17.5kg x 7

Triceps

Warmup with Cable Pushdown
then
Seated DB Extension
30kg x 10
35kg x 10
40kg x 8

Cable Pushdown
80kg x 10
87.5kg x 10

Finished off with a drop set on Rope Pushdown

Time: 75 mins
Result: Yet another "welcome back to the gym" session...look forward to blasting weights next week

 

[miamiracing]

nice shoulder, biceps and triceps workout im not a big fan of training biceps and triceps together but looks like you can really handle it and improve some sweet numbers

 

[Glex]

Nice sessions, Mak. Leg press looks great, and the bicep and tricep work is also nice

 

[Rocky]

Mak is back!

May have kept the exercises to a minimum but the strength was all there!

Good stuff. Post more!