MaKaVeLi's Log

[PrizeFighteR]

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

Personally I've always gotten the best results from that. Anywho I like that leg session MaK

 

[Pickle]

welcome back kiwi brother. Hit those weights hard.

 

[MaKaVeLi]

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

Thanks mate, in the end my routine comes back to the requirements I set myself:

2 x leg sessions a week (because in the past I've lost legs while cutting)
2 x long cardio sessions a week
1 x Chest, Back, Shoulders, Bis, Tris, Abs, Lower Back per week
No training on Fridays or Sundays
------------------------------------------------
All of the above in 5 days a week

So my routine is based on amalgamating all of those requirements and it thankfully works out well for me. I'll be changing it up in the next 4-5 weeks though

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

cheers man, it's become a strength of mine when all else seems to be diminishing in numbers. Triceps have also been kind to me over the years

Mak is back!

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

Good stuff. Post more!

thanks Rocko.

ok officer

Personally I've always gotten the best results from that. Anywho I like that leg session MaK

welcome back kiwi brother. Hit those weights hard.

cheers cobba! yeah I've been inspired by going to the NZ Pro... only 12 weeks away from clean bulking and lifting heavy again. I'm sick of lifting light-weight!!

 

[MaKaVeLi]

Monday

Chest

Incline DB Press
15kg x 12
20kg x 10
30kg x 8
32.5kg x 6
35kg x 6 + 4 assist

Flat BB Bench Press
60kg x 10
60kg x 8
70kg x 7 + 3 assist

Low Cable Cross-Over
70kg x 10 - for 2 sets
90kg x 8

Back

Supported T-Bar Row
25kg x 15
35kg x 10
40kg x 10
45kg x 8

H.Strenth Iso-Lateral DY Row
60kg x 10
80kg x 10
100kg x 8

DB Pull-over
30kg x 10
32.5kg x 10
35kg x 8

Wide-Grip Lat Pulldown
50kg x 10
55kg x 8
60kg x 8

Time: 85 mins
Result: Fairly happy with the sesh, haven't taken any supps other than multi-vit, fish oil and whey for a while. Will start up on NO Xplode, Kre-Alkalyne and others shortly.

 

[PrinceVegeta]

Nice session MAK!!

 

[MaKaVeLi]

Nice session MAK!!

thanks mate

 

[MaKaVeLi]

Tuesday

Quads

Leg Press
100kg x 20
150kg x 20
250kg x 18
300kg x 12
350kg x 11
400kg x 10: my quads were destroooyed!

One-Legged H.Strength Seated Leg Press: These were killer!
60kg x 10
80kg x 8 - for 2 sets

H.Strength Leg Extension
60kg x 10
80kg x 8 - for 2 sets

Hamstrings

Lying Leg Curl: My hammys were still a tad sore from last week's SLDLs!!!!
27.5kg x 12
35kg x 10
45kg x 8
35kg x 10

Calves

Standing Machine Calf Raise
80kg x 20
100kg x 20
120kg x 20
150kg x 20 - for 2 sets

Seated H.Strength Calf Raise
35kg x 15
40kg x 15 - for 2 sets

Time: 75 mins
Result: My quads were pretty hammered...pretty happy with how the sesh went

 

[PrinceVegeta]

Big leg presses man! great work!

 

[MaKaVeLi]

Big leg presses man! great work!

thanks man, in the face of adversity it's become one of my strengths

 

[MaKaVeLi]

I lost around 2kg after my week off training so I've been carb loading the last 3-4 days. Felt like today was the day to push hard

Thursday

Shoulders

Seated DB Press
12.5kg x 12
15kg x 10
20kg x 8
22.5kg x 8
25kg x 8
25kg x 7

DB Side Lateral
7.5kg x 10
10kg x 10
12.5kg x 8: felt heavy for some reason?
10kg x 10 - for 2 sets

Reverse Machine Flyes
45kg x 15
50kg x 10
55kg x 10

Wide-Grip BB Upright Row
40kg x 10
50kg x 10
50kg x 10

Arms

Ezy-bar Preacher Curl
17.5kg x 12
27.5kg x 10
30kg x 8
32.5kg x 9
35kg x 7 + 1 assist

Incline DB Curl
12.5kg x 8
15kg x 6
15kg x 6

Ezy-bar Skull-crusher
17.5kg x 12
27.5kg x 10
32.5kg x 10
37.5kg x 8
32.5kg x 10

Cable-Pushdown
55kg x 15
60kg x 10
65kg x 8

SUPERSET WITH

Cable Curl
35kg x 12
40kg x 10
40kg x 10

Time: 90 mins
Result: Was an awesome pump, pretty drained by the end of it though.

 

[Glex]

I lost around 2kg after my week off training so I've been carb loading the last 3-4 days. Felt like today was the day to push hard

Freakin' ectomorphs

Nice long session there

 

[miamiracing]

good last 3 sessions boy, supersets are always teh burner

 

[h0ke]

Really nice sessions. Killer leg session bro! Actually those 3 session all are killer sessions!

 

[PrizeFighteR]

Sessions are great, looks like a solid plan..nice incline pressin!

 

[MaKaVeLi]

Freakin' ectomorphs

Nice long session there

haha, I had to remind myself what the hell an ectomorph was!

cheers dude

good last 3 sessions boy, supersets are always teh burner

thanks mate yep they sure are

Really nice sessions. Killer leg session bro! Actually those 3 session all are killer sessions!

thanks man, I'm glad you can tell it was slightly painful, but well worth it in the end

Sessions are great, looks like a solid plan..nice incline pressin!

thanks man, I'll keep workin hard on them

 

[MaKaVeLi]

Today is my last day of carb-loading...will be easing off the carbs throughout the week and I'll start up my carb-cycling from next week onwards.

Monday

Chest

BB Bench Press
20kg x 15
40kg x 12
60kg x 10
70kg x 8
80kg x 8
80kg x 5

Incline DB Press
30kg x 8
30kg x 7
30kg x 6

H.Strength Iso Wide Chest Press
55kg x 10
60kg x 8
60kg x 6

Back

Supported T-Bar Row
25kg x 10
35kg x 10
40kg x 10
45kg x 8
50kg x 6

One-Arm DB Row
30kg x 10
35kg x 10
40kg x 10

Hammer-Grip Pullups
BW x 5
BW x 5
BW x 6
BW x 6

Wide-Grip Lat Pulldown
55kg x 10
60kg x 8
60kg x 8

Time: 85 mins
Result: Really wanted to hit 80kg for 10 on bench but fell a few short, not too displeased with the whole session, although, I'll definitely be going heavier with the db row come next week's back workout.

 

[MaKaVeLi]

Here's a couple of back shots...will take more pix in due course

 

[h0ke]

Solid session MaK. Pics looks great, ur back is BIG!

 

[pGhi]

mmm.. looking wide bro!

 

[Rocky]

Quality session Maka. Good weight throughout - that back looks strong! Good size. Get some more pics up.