MaKaVeLi's Log

[Rocky]

Great sessions. Shoulder press was awesome weight. Putting up good weight on all the main moves. Impressive stuff Maka.

 

[MaKaVeLi]

thanks for all your comments guys. Unfortunately I'd come down with a bad flu and fever from last weekend and I'm still fighting it off so haven't been training. I should be A-OK by next week so tune in then

 

[h0ke]

Lots of great session big buddy! Hopefully u are OK by next week .

 

[Lionheart]

Get better soon buddy

 

[MaKaVeLi]

Because I've been sick for so long, today was the first training session in 12 days. I trained hard, but keeping in mind I shouldn't go insane either.

Monday

Chest

Incline DB Press
15kg x 12
20kg x 10
30kg x 10
30kg x 8
30kg x 7

Flat BB Bench Press
60kg x 8
70kg x 6
60kg x 8

Incline DB Flye
12.5kg x 12
15kg x 10
15kg x 10

Back

BB Row
40kg x 15
50kg x 12
60kg x 10
60kg x 10
65kg x 8

Seated Cable Row
50kg x 10
55kg x 10
60kg x 8

Wide-Grip Lat Pulldown
50kg x 10
55kg x 8
60kg x 8
62.5kg x 8

Time: 70 mins
Result: went alright, a little strength loss but nothing unexpected - things should be back to normal by next week.

 

[PrinceVegeta]

great session nonetheless maka!

 

[MaKaVeLi]

^thanks mate!

Last week I was pretty much just getting back into things and I was still carrying a big of stuff in my lungs from the sickness but that's all gone now. Today was a decent session.

Monday

Chest

Incline DB Press
15kg x 12
20kg x 12
30kg x 8
35kg x 7
37.5kg x 4 + 3 assist: haven't lifted this heavy in a while

Smith Machine Flat Bench Press (taking into account the bar weighs 7kg)
67kg x 10
77kg x 6
82kg x 5 + 1 assist

Machine Flyes
60kg x 10
70kg x 10
80kg x 8

Back

BB Row
40kg x 13
50kg x 12
60kg x 10
70kg x 8
70kg x 8

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

Reverse-Grip Lat Pulldown
50kg x 10
55kg x 10
60kg x 8
65kg x8

Wide-Grip Lat Pulldown
50kg x 10
55kg x 7
55kg x 7

Time: 90 mins
Result: Wasn't the most intense session but I was pretty happy with the weight

 

[Pain]

Solid workout and numberes there. How long do you rest inbetween sets?

 

[Rocky]

Looks pretty good to me. Glad you're feeling better and training again.

 

[MaKaVeLi]

Solid workout and numberes there. How long do you rest inbetween sets?

thanks pain! good to have you posting in my log... I usually aim to rest anywhere between 1.5 - 2.5 mins between sets for my compound lifts and around 1-2 mins between sets for other exercises. Mind you, the last session wasn't very intense

Looks pretty good to me. Glad you're feeling better and training again.

yeah I'm just glad I'm back into the swing of things

 

[MaKaVeLi]

Tuesday

Quads

Smith Machine Squat (taking into account the bar weighs 7kg)
47kg x 10
47kg x 10
67kg x 10
77kg x 8
87kg x 6
97kg x 6

One-Legged Seated H.Strength Leg Press: these sucked the life out of me!
80kg x 10
80kg x 10
100kg x 10

H.Strength Leg Extension
100kg x 8
100kg x 8
100kg x 6

Hamstrings

Seated Leg Curl
35kg x 10
45kg x 10
55kg x 8

DB SLDL
25kg x 10
32.5kg x 8
35kg x 8

Calves

Standing Calf Raise
100kg x 30
150kg x 20
200kg x 20

Time: 80 mins
Result: my legs were destroyed at the end of it

 

[Hypocrisy86]

yet more intense DB SLDL's amazing job man
bet those quads are screaming for more !!

 

[ironheart]

nice complete leg workout bro. bet your gonna feel that one the next few days. keep up the good work.

 

[Rocky]

Good to see you back again and a strong leg session. No wonder your legs were destroyed.

 

[MaKaVeLi]

thanks for the comments guys! Dam I got sick yet again!!!! another week off but I'm feeling good so I'm back!

Monday

Chest

Incline BB Bench Press
20kg x 15
40kg x 12
60kg x 10
70kg x 8
80kg x 4 + 4 spot

H.Strengh Wide Chest Press
70kg x 10
80kg x 7
80kg x 7

Low Cable Cross-Over
70kg x 12
80kg x 8
80kg x 8

Chest

Seated Cable Row
50kg x 12
60kg x 10
70kg x 8
70kg x 6

H.Strengh Iso Lateral DY Row
80kg x 10
80kg x 8
80kg x 8

Wide-Grip Lat Pulldown
50kg x 10
55kg x 10
60kg x 8
65kg x 5

Time: 70 mins
Result: Was decent

 

[ironheart]

nice chest and back workout mak. strong incline pressing.

 

[El Freako]

I didn't know rows and pulldowns hit the chest?

Goods session, I like doing back and chest together.

 

[Lionheart]

Brutal leg work there bud.Chest and back looking great as well.Keep those workouts coming for now on

 

[Rocky]

Damn sickness. Still you seem to have come back pretty strong!!

 

[MaKaVeLi]

ironheart: Thanks man, would have been happier with another 2 reps but i'm sure I'll come back stronger next week

El Freako: haha you got me there mate!! yeah it's a great pump

Lionheart:thanks a lot dude

Rocky: yeah it truly sucks, thanks I put some effort into it