MaKaVeLi's Log

[MaKaVeLi]

Theres those DB SLDLs again
those must be very popular !
BB squats are insane, 230+lbs nice nice!
also those leg presses, killing the weights and pumping up them blood
awesome.

yeah I really love them because you can get a full stretch taking the dbs down to your feet. thanks mate, I felt confident because I had a spotter which really helped, same went with the leg press.

 

[PrinceVegeta]

U have some strong arms and delts man!! keep it up mak!

 

[Rocky]

Nice going. That was a strong upright row there!

 

[MaKaVeLi]

PrinceVegeta - thanks a lot man, if only they were bigger

Rocky - cheers

 

[MaKaVeLi]

It seemed an anomaly that I can leg press close to 500kg and yet struggle with squatting 100kg+ for reps. I have power from the bottom of the movement from parallel but I reach a sticking point that restricts me from going to 120kg+. That sticky point I believe is my lower back so in view of this I decided to swap my usual 40 minute second leg session of the week on saturdays with deadlifts. I decided to take my time and not go very heavy as I haven't deadlifted for over a year now and it's been almost 3 years since I'd done my 180kg PB.

Saturday

Deadlift: Began each set from the rack and took the weights to within half an inch of the floor and at times tapped the floor just a tad...not bouncing it though!
40kg x 12
60kg x 10
80kg x 10
100kg x 8
120kg x 6
130kg x 4
140kg x 3: even though my legs felt like they'd done hardly any work I stopped it at that as my back began to round on the last rep

Cardio

Treadmill: High intensity for 20 mins, calories burned = 265

Cross-trainer: Medium intensity for 30 mins, calories burned = 400

Time: 90 mins
Result: My entire back felt destroyed! Today my lats and upper back are still sore and ESPECIALLY my lower back! I just hope it's recovered by Tuesday so that I can hit the squats...if not then I'll train legs on Wednesday instead.

 

[MaKaVeLi]

Monday

Chest

BB Bench Press
20kg x 15
40kg x 12
60kg x 10
80kg x 9: should have had a spotter, wanted that 10th rep
90kg x 3 + 1 spot
90kg x 2 + 2 spot
DROP
60kg x 6

Incline DB Press
25kg x 10
30kg x 8
30kg x 7

Machine Flyes
75kg x 8
65kg x 10
65kg x 10

Back

H.Strength Iso-Lateral D.Y. Row
40kg x 15
60kg x 12
80kg x 10
90kg x 10
90kg x 8

Seated Cable Row
50kg x 10
55kg x 8
55kg x 8

DB Pullover
30kg x 12
35kg x 10
37.5kg x 6 + 2 spot

Wide-Grip Lat Pulldown
55kg x 10
60kg x 10
65kg x 8

Finished off with a set of reverse-grip pulldowns: 60kg x 9

Time: 80 mins
Result: Kept it a little more intense today, overall fairly happy with the session

 

[Rocky]

Both sessions looked real nice. Good going on the deads. Makes sense to break them up with your leg training more to get the benefit out of both!

 

[h0ke]

Some big sessions there Mak bro. Two long sessions with heavy weights, good job! That deadlifting looks strong aswell.

And Thanks for supporting me in the Vip vote .

 

[Mikew]

Good couple of sessions. Deads are tough, and it was a smart call to stop it when your back arched. Keep up the good work buddy!

 

[MaKaVeLi]

Rocky - yeah I think it works well. Will be doing Squat this time around though, so hopefully the lower back's stronger for it.

h0ke - cheers bud, no worries it's good to see ya VIP'in up in here

Mikew - thanks man, yeah my lower back definitely needs strengthening though. thanks for checkin out my log

 

[MaKaVeLi]

Tuesday

Quads

Leg Press
150kg x 25
250kg x 15
300kg x 12
350kg x 12
400kg x 10

One-Legged H.Strength Leg Press: dam these sapped the energy outa me, really tough work
100kg x 8
100kg x 8
100kg x 7

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

Hamstrings

H.Strength Seated Curl
30kg x 12
40kg x 10
50kg x 10
60kg x 8
60kg x 7

Lying Leg Curl
35kg x 10
37.5kg x 8: my hammys were gone at this point

Calves

Seated Calf Raise
20kg x 20
60kg x 12
70kg x 10
70kg x 10

Standing Machine Calf Raise
150kg x 20
200kg x 15
200kg x 15

Time: 80 mins
Result: planned on doing squat but my lower back was still a little sore from saturday's deads. each rep of those one-legged presses was like

 

[PrinceVegeta]

Great session man!

 

[Rocky]

As per usual the leg presses are off the chain. WHole session looked a real killer for the legs!

 

[h0ke]

I'm sure that your legs are pretty smashed! Great leg session Mak bro!

 

[MaKaVeLi]

thanks for the comments guys.

Wednesday was cardio and abs for 90 mins, abs were killed.

I wasn't feeling well enough to train shoulders and arms on the usual thursday so I did it on Friday instead - usually my chest is still sore from monday's session to do close-grip bench or dips but the soreness wasn't there on friday so I used the opportunity to throw them in.

Friday

Shoulders

H.Strength Iso-Lateral Shoulder Press
20kg x 12
40kg x 10
60kg x 10
80kg x 8
100kg x 4 + 2 assisted

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

One-Arm DB Side Lateral
12.5kg x 10
12.5kg x 10
12.5kg x 8

Bent Over DB Rear Lateral
12.5kg x 10
12.5kg x 10
12.5kg x 9

Triceps

Close-Grip Bench Press
40kg x 10
60kg x 8
80kg x 6 + 2 assisted
80kg x 5 + 3 assisted

Seated DB Extension
30kg x 10
40kg x 8
45kg x 8: at this point my triceps were pretty much gone

Dips: my tris were fully gone before even starting this, 2 sets was enough
BW x 12
BW x 12

Biceps

Standing Alternating DB Compound Curl
12.5kg x 12
15kg x 9
17.5kg x 8
15kg x 6

Ezy-Bar Curl
30kg x 10
30kg x 8
30kg x 7

Time: 70 mins
Result: kept it fairly intense, the shoulder press and close-grip bench both worked a charm.

 

[MaKaVeLi]

I usually do my legs n cardio sessions on Saturday to leave 3 days before my next leg session. I missed out on training on Saturday so this sunday I decided to just do squats and focus on a bit of strength work - nothing too arduous as I've gotta have fresh enough legs for Tuesday's leg session.

Sunday

Squat
40kg x 12
60kg x 10
80kg x 8
90kg x 4
90kg x 4
90kg x 4
90kg x 4
DROP
60kg x 8 ATG

Finished off with some swiss ball crunches - nothing too taxing and then:

Cardio

Treadmill: High intensity for 20 mins, Calories burned = 275: PB

Cross Trainer: Low - medium intensity for 30 mins, calories burned = 360

Time: 90 mins
Result: nothing special

 

[MaKaVeLi]

Monday

Chest

Flat BB Bench Press
20kg x 12
40kg x 12
60kg x 10
80kg x 8
90kg x 2 + 2 assisted: don't know what happened here, decided to leave it at that

Incline DB Press
30kg x 8
32.5kg x 7
35kg x 4 + 2 assisted

H.Strength Iso-Lateral Wide-Chest Press
60kg x 10
70kg x 9
70kg x 8

Back

H.Strength Iso-Lateral DY Row
40kg x 15
60kg x 10
80kg x 10
90kg x 8
DROP
40kg x 15

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

Hammer-Grip Lat Pulldown
45kg x 12
50kg x 8
55kg x 8

Time: 70 mins
Result: bit disappointed about the chest, I think my anterior delts and tris probably hadn't heeled enough from Friday's session.

 

[Mikew]

Impressed by your leg-presses.

I know the feeling when the tris quit on you : )

 

[miamiracing]

great workout maka, dont bother about bench.. everybody has bad days

 

[ironheart]

great sessions bro. huge leg presses! keep training hard bud