MaKaVeLi's Log

[MaKaVeLi]

hypo - thanks man, dam I've been neglecting your log again!

h0ke - cheers dude!

rocky - cheers rocky, I can't understand it either...I even go beyond parallel so I stop myself going heavier lol

 

[MaKaVeLi]

My leg press seems an oddity and somewhat of an anomaly when considering my leg aren't the biggest around but this is how I came to be able to leg press up to 450kg for 8 reps - all whilst on a cutting diet.

One day I turned up to the gym to train legs, and I decided to start with leg press. Now there's a bodybuilder who trains at my gym - Stan "Da Man" Tautalanoa. This guy's truly amazing - he's a natural competitor and he's won several natural shows around the world. He's a pretty friendly guy and I'd been discussing training and diet with him on and off for some time it became apparent I was the only person at my gym who could speak his vocab. Anyway he decided to train leg press with me for the next couple of months as he'd train legs at around the same time I would on Tuesdays. He saw my pressing and suggested I place my feet at the highest and widest part of the foot platform and go down below parallel. In addition to that he explained to me that I shouldn't just do a rep and pause but to maintain the intensity in the pressing such that as soon as I'd reached the lowest point in the movement I should begin the concentric movement (<1 second concentric, 1.5s eccentric). At that stage I could hardly do 300kg for 8 reps the way I'd been doing all along and when I tried his way I could only do 250kg x 8. He identified that I was pre-occupied with reaching reps, and that I should break through those barriers by repping as much as possible while staying on the same weight. Within a month I went from doing 150kg x 10, 200kg x 8, 250kg x 8 and 300kg x 8 to 200kg x 25, 250kg x 20, 300kg x 15 and 350kg x 12.

Here's a couple of links you should check out

http://musclememory.com/show.php?a=Tautalanoa,+Stan
http://www.musclemaniaaust.com/athletes/stan_tautalanoa/stan_tautalanoa.htm

That's stan on the right

 

[MaKaVeLi]

Monday

Chest

Incline DB Press
12.5kg x 15
20kg x 12
30kg x 10
32.5kg x 8
35kg x 7 + 1 assist

Flat BB Bench Press
60kg x 10
70kg x 8
70kg x 8 + 2 assist

H.Strength Iso Wide Chest Press
70kg x 8
70kg x 6
70kg x 6

Cable Cross-over
90kg x 10: one set was sufficient

Back

BB Row
40kg x 12
50kg x 10
55kg x 10
60kg x 10
65kg x 8: could have gone heavier but decided against it as I don't think I could have done 70kg x 8 without utilizing the arms to a higher-than desired degree

One-Arm DB Row
35kg x 10
37.5kg x 10
40kg x 10

Chin Ups
BW x 8
BW x 8
BW x 6

Bent-over Rope Pullover
25kg x 15
35kg x 12
45kg x 10

Time: 80 mins
Result: Pretty happy with the session, back and chest were well worked

 

[miamiracing]

great workout but why do you train back and chest in one session? i couldn't do that..

 

[MaKaVeLi]

thanks man, well it get's kind of complicated - although it works perfectly for me in terms of my program.

It's based on a combination of the requirements I've set for my goals and the constraints I've set myself to train within

1 - Train legs twice a week
2 - Do 2 x 1 hour cardio per week
3 - Train 5 days a week
4 - No training on a Friday or a Sunday

The above leaves me two days (Monday and Thursday) to train my upper body (Chest, Back, Shoulders, Biceps and Triceps)

The options are:

Chest and Shoulders, then back and arms -
Back and Shoulders, then Chest and arms -
Chest and Bis or Tris, then Shoulders and Back and Bis or Tris -
2 x full upper body sessions per week - Have done this for 3-4 months but my gains have been arguable at best

Or

Chest and Back, then Shoulders and Arms -

I have no problem with training high volume with high intensity, using perfect form and all with a low-carb cutting diet. My routine is:

Monday: Chest + Back
Tuesday: Quads, Hams, Calves
Wednesday: Cardio + Abs
Thursday: Shoulders + Bis + Tris
Saturday: Legs + Cardio

I'm quite proud of my routine - I've found a lot of success in it and it's not only based on the constraints/requirements but a result of listening to my body and learning about what works best for me. Having said that, when my requirements change, so will my routine.

 

[MaKaVeLi]

Tuesday

Quads

Leg Press
100kg x 25
150kg x 25
250kg x 20
350kg x 12
400kg x 8: was going to go heavier but decided against it
400kg x 13: pushed hard

DB Walking Lunges
20kg x 16 steps
22.5 x 16 steps
22.5kg x 16 steps

One-Legged H.Strength Seated Leg Press
70kg x 10
70kg x 10
70kgx 10

Hamstrings

SLDL
60kg x 10
70kg x 10
80kg x 10
100kg x 6

Lying Leg Curl
35kg x 10
37.5kg x 6
35kg x 8

Calves

Standing Machine Calf Raise
80kg x 25
150kg x 20
200kg x 18
220kg x 12

Seated H.Strength Calf Raise
40kg x 15: 1 min rest then
40kg x 12

Time: 90 mins
Result: Was pretty difficult doing three pressing movements for the quads, but the choice of exercises is to prepare me for getting back into squat - which I'll be doing from next week onwards.

 

[PrinceVegeta]

Looking great man!! awesome leg presses for sure!! keep at it!

 

[MaKaVeLi]

^ Cheers dude

Thursday

Shoulders

Seated Smith Machine Military Press (taking into account the bar weighs 7kgs)
27kg x 12
37kg x 10
47kg x 10
57kg x 8
67kg x 4 + 2 assist

DB Side Lateral
8kg x 12
10kg x 12
12.5kg x 10
12.5kg x 10

One-Handed DB Side Lateral (slightly bent over and starting with the DB behind the back)
12.5kg x 10
15kg x 8
15kg x 8

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

Biceps

BB Curl
20kg x 12
30kg x 10
35kg x 8
40kg x 6
45kg x 4 + 3 assist

DB Hammer Curl: first time doin these in ages, have hardly ever done these actually, felt good though
12.5kg x 12
15kg x 11
17.5kg x 8
15kg x 9

DB Concentration Curl
12.5kg x 10
12.5kg x 10
12.5kg x 8

Triceps

Seated DB Extension
30kg x 12
40kg x 10
45kg x 7: was taking the DB really deep to get a full stretch, really fukd up my tris!

Cable Pushdown
82.5kg x 10
92.5kg x 6
92.5kg x 5 + 2 assist

Finished off with a drop set on Rope Pushdown

Time: 85 mins
Result: can't complain...

 

[Pickle]

92.5 kg pushdown! fuck a duck!

nice shoulder press too maka

 

[PrizeFighteR]

Awesome Leg Press tip, and lots of great work going on MaK

 

[Lionheart]

Damn strong legpresses buddy.Good work overall

 

[MaKaVeLi]

Pickle - cheers cobba :mf_emoticon_psychot I've been assured that in yes in fact that the cable weights are in KGs...but we all know they don't quite equate to dead weight but thanks mate!

PrizeFighter - thanks bro, yeah it really helped me leg press

Lionheart - thanks mate, appreciate it

 

[MaKaVeLi]

Saturday

Legs

Leg Press
100kg x 25
150kg x 20
250kg x 20
300kg x 15
350kg x 10
400kg x 10: couldn't go to parallel though

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

Lying Leg Curl
35kg x 12
40kg x 10
40kg x 10

Finished off with a couple of light sets of Standing Machine Calf Raises

Cardio

Treadmill: Medium-High intensity for 20 mins, calories burned = 250
Cross-trainer: Low intensity for 20 mins, calories burned = 320

Time: 85 mins
Result: I think I've been over-training my quads on account of last week's legs and cardio session being delayed from saturday to sunday which explains why I was struggling to go beyond parallel with the leg press.

 

[MaKaVeLi]

Monday

Chest

Incline Bench Press
20kg x 15
40kg x 12
60kg x 10
70kg x 8
75kg x 4 + 2 assist: :angrydude:
75kg x 3 + 2 assist:

Flat DB Press
30kg x 10
32.5kg x 8
32.5kg x 6

Incline DB Flye
15kg x 10
17.5kg x 10
20kg x 8

Back

BB Row
40kg x 15
50kg x 12
60kg x 10
65kg x 8
70kg x 6: stopped it at 6 as I felt my form would degrade if I went further

H.Strength Iso-Lateral DY Row
70kg x 10
80kg x 10
90kg x 8

Wide-Grip Lat Pulldown
50kg x 10
55kg x 10
60kg x 8
72.5kg x 4 + 3 assist

Time: 85 mins
Result: Although I haven't done Incline Bench for around 4 months I'm not sure why I was struggling so much...my right shoulder felt a little twitch which could explain that. During the whole session I felt low on energy and generally tired, so I really pushed/pulled hard to get to the end.

Will start doing Squat again tomorrow...fingers crossed

 

[miamiracing]

great 2 session maka dont worry about those inc. bench

 

[Rocky]

Leg strength is phenomenal.

Shame about the pressing but considering how long it's been since you've done them I don't doubt the weight will shoot up!

 

[h0ke]

Hi m8! I can see some nice lifting. Legs are really strong!
Pump that iron dude!

 

[PrizeFighteR]

Good job backing off the heavier stuff on the bb rows, log is still looking awesome

 

[MaKaVeLi]

miamiracing - , yeah I'm sure come next session I'll nail em

Rocky - thanks, still those squats are not keeping up on par with those leg presses . Yeah I'm banking on the incline being stronger next monday...fingers crossed

h0ke - cheers mate, haha yeah bro!

PrizeFighter - yeah thanks...I let the mind-muscle connection do the work and as soon as I feel my back work is moving away from the lats and onto the arms I stop right there!

 

[MaKaVeLi]

Tuesday

Quads

BB Squat
40kg x 15
60kg x 12
70kg x 10
80kg x 8
90kg x 6
60kg x 12: Ass-to-grass, was really painful

One-Legged H.Strength Seated Leg Press: every rep was 4 second negative (eccentric) and 2 second positive (concentric)
80kg x 10
100kg x 10
120kg x 10: really pushed hard!

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

Hamstrings

SLDL
60kg x 12
70kg x 10
80kg x 8
90kg x 6
70kg x 6: by this point my hammys were destroyed!

Lying Leg Curl
35kg x 10
35kg x 8
35kg x 6: there was no strength left in the hammys

Calves

Standing Machine Calf Raise
80kg x 30
150kg x 25
200kg x 20
220kg x 18

Time: 85 mins
Result: If I'm feeling good next leg sesh I'll squat 100kgs... my lying leg curls suck ass