MaKaVeLi's Log

[PrizeFighteR]

wow bro huge back, get some more pics up soon

 

[VBP]

That back is huuuuge man!

 

[MaKaVeLi]

h0ke - thanks dude, appreciate your comments as always

pGHi - cheers mate

Rocky - thanks for your comments, always good to have you posting in my log. I'll get some up very soon

Prizefighter -

VBP - thanks for the comments, and thanks for checking out my log

 

[MaKaVeLi]

Tuesday

Quads

Leg Press
100kg x 25
150kg x 20
250kg x 20
300kg x 15
350kg x 12
400kg x 12: found it hard to walk after this set

Seated One-Legged H.Strength Leg Press: these burned like crazy, felt the burn all-throughout the quads, hammys and even glutes
70kg x 10
90kg x 8
100kg x 8

H.Strength Leg Extension
60kg x 12
80kg x 10
90kg x 8

Hamstrings

DB SLDL: touched the dbs to my toes - really sapped the energy outa me
30kg x 10
32.5kg x 10
35kg x 10

Lying Leg Curl
30kg x 10
32.5kg x 10
35kg x 10

Calves

Machine Standing Calf Raise
80kg x 25
100kg x 25
150kg x 25
200kg x 15
220kg x 14

Seated Calf Raise
45kg x 15
45kg x 12
45kg x 12

Time: 85 mins
Result: I felt pretty tired throughout the workout, so the intensity wasn't quite there but I certainly did some good damage with the weights.

 

[Glex]

I see why you're able to do so much for triceps

 

[h0ke]

Strong leg session, that leg press is awesome, so many sets. Calf raise looks good too

 

[Lionheart]

Strong leg pressing bro.Good work lately.Nice pics,looking good

 

[MaKaVeLi]

Glex - thanks dude, you inspired me to go heavy on DB extension and it paid off

h0ke - cheers mate, leg's always take a lot out of methough

Lionheart - thanks man! It's good to have the likes of you commenting in my log for inspiration

 

[MaKaVeLi]

forgot to post yesterday's session - nothing interesting though

Wednesday

Cardio

Cross-Trainer: Low-Medium intensity for 45 mins, calories burned = 570
Cycle: Low intensity for 15 mins, calories burned = 70

Abs

Swiss-ball Crunches
x 15
x 12
x 12

Medicine Ball 2-Legged V-ups
4kg x 10
6kg x 10
6kg x 10

Time: 85 mins
Result: didn't go hard on abs since it's the first time training them for 3 weeks, will hit the cardio and abs harder next session

 

[MaKaVeLi]

Thursday

Shoulders

Smith Machine Military Press: Taking into account the bar weighs 7kg

17kg x 12
27kg x 10
37kg x 10
47kg x 10
57kg x 8
67kg x 4 + 2 assist: was taking the bar down to the base of my neck througout

Standing DB Side Lateral
7.5kg x 12
10kg x 10
12.5kg x 10
15kg x 8

One-Arm DB Side Lateral: slightly bent over
12.5kg x 10
15kg x 10
17.5kg x 10

Reverse Machine Flye
55kg x 10
60kg x 10
65kg x 8

Triceps

Seated DB Extension: This was for you Glex!
30kg x 10
40kg x 10: easy
45kg x 10: easy
52.5kg x 4 + 3 assist: PB for this weight...elbows in and the top of the DB was always below head level, spotter stood in disbelief, said he spotted with one finger for the three assisted reps

Cable Pushdown
75kg x 12
82.5kg x 10
92.5kg x 6: PB I think?

Cable Rope Extension
Drop sets from 55kg to 25kg

Biceps

BB Curl
20kg x 12
30kg x 10
35kg x 8
40kg x 6
40kg x 6

Standing Alternating DB Compound Curl
15kg x 12
17.5kg x 8
20kg x 6

Cable Rope Compound Curl
45kg x 10
45kg x 10
40kg x 12

Time: 85 mins
Result: Decided to go heavier today, pretty happy with how it went. Just need to get my biceps up to match my tris

 

[MaKaVeLi]

I've posted two of my last sessions on the previous page

Anyway, as requested here are some more pix. I'm not very experienced with posing, and my folks don't exactly have the patience to wait around and take good photos. Needless to say here they are and I'll be posting some leg pix later this week when the soreness from tuesday's leg session subsides.















Missed the following two pix from the last set I posted up

 

[h0ke]

Strong sessions bro! Nice to see some cardio there too.
Pics are awesome, arms looks really good

 

[Glex]

Glex - thanks dude, you inspired me to go heavy on DB extension and it paid off

Yes I know...I have triceps coming up next...

 

[Rocky]

Great sessions. Leg strength is aweome. Using some damn good weight throughout again. And the new pics look good too!

 

[miamiracing]

crazy workout, and good pics.. looking hard like a rock

 

[MaKaVeLi]

h0ke - cheers bud! yeah gotta get back on track with my "shredding-up"

Glex - haha, I owe you there man!

Rocky - thanks rocko

miamiracing - cheers man, I'm probably around 16-17% at the moment so I'm looking forward to looking even more solid

Anywayz thanks again for all your comments, really appreciate it. My aim is to be under 10% 12 weeks from now. I'll take some decent pix in 6 weeks where I hope to be down to around 13% bf

 

[MaKaVeLi]

Today was the first legs n cardio session in 4 weeks. I'm supposed to do this session on saturdays, but my hamstrings were still too sore from tuesday's session. I arrived at the gym late this afternoon which gave me only 80 mins to train before closing time...I usually take a full 90 mins.

Sunday

Quads

Leg Press
100kg x 30
150kg x 25
250kg x 20
350kg x 12
400kg x 12

H.Strength Leg Extension
70kg x 12
80kg x 10
80kg x 10

Calves

Machine Standing Calf Raise
80kg x 30
150kg x 25
150kg x 25

My hamstrings still hadn't fully recovered so I just finished off with just the one set on lying leg curls - 35kg x 12

Cardio

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

Cross-Trainer: Low intensity for 20 mins, calories burned = 260

Time: 80 mins
Result: Felt good to do a legs n cardio sesh after so long...had to train at very low intensity on the cross-trainer (was at 145bpm as soon as I got on) as I had to jump straight onto it after the treadmill as I had to keep in mind the gym was closing up in 20 mins.

 

[Hypocrisy86]

THATS A LEG WORKOUT
400kgs!! huge numbers bro..
Standing calf raises as well very good man!

 

[Rocky]

Can't get over that leg pressing! Whole session looked real strong.

 

[h0ke]

Great leg session but that pressing is huge!
...speechless...