MaKaVeLi's Log

[MaKaVeLi]

thanks ben, yeah some days i feel sooo dam tired from this low-calorie diet but in a few weeks time i think i'll start to see my reward for it. Anywayz today was chest and back for width and the pump was great. Oh yeah, and where i can be bothered I'll be converting those kgs to lbs for ya'll

Monday

Chest

Bench Press: 44lbs x 20, 90lbs x 12, 110lbs x 12, 135lbs x 12, 155lbs x 10, 180lbs x 7, 180lbs x 4, 135lbs x 10: by now my chest had had it!
Flat DB Press: 55lbs x 10, 66lbs x 8, 66lbs x 8, 55lbs x 10
Pec-deck: 120lbs x 10, 145lbs x 10, 165lbs x 8

Back (For Width)

DB Pullover: 66lbs x 10, 72lbs x 10, 83lbs x 6, 83lbs x 5
V-bar Pulldown: 110lbs x 10, 135lbs x 8, 120lbs x 8, 120lbs x 8
Wide-grip Pulldown: 110lbs x 10, 120lbs x 8, 116lbs x 8, 116lbs x 8

Time: 75 mins
Result: I just know my chest will be sore till saturday!

 

[Clint]

that was a great session right there Mak. 85kg and 5'10" man you aint fat! lol, whats your bodyfat at?

Lots of bench work right there, you really hit that chest hard with all those grueling sets. Hitting back hard too but where are the chinups

later Mak, lets see a pic

 

[Chesticles]

Good session Mak, you backed up some decent weight on the DB after you BB bench. Keep it up, and post a pic......naked

 

[MaKaVeLi]

that was a great session right there Mak. 85kg and 5'10" man you aint fat! lol, whats your bodyfat at?

Lots of bench work right there, you really hit that chest hard with all those grueling sets. Hitting back hard too but where are the chinups

later Mak, lets see a pic

well i'm not exactly the skinniest i've ever been so i'd put my bf% at 20%+ . hehe i knew someone would notice it eventually that i wasn't doing any chinups...coz i'm now afraid of how many reps i can do with just bw but i'll probably give the assisted chinups a go anyhow, thanks for the reminder!

Good session Mak, you backed up some decent weight on the DB after you BB bench. Keep it up, and post a pic......naked

to be honest, I was still pretty disappointed with the DBs but i guess i must have destroyed the chest with bench. no naked pic unfortunately, i know how much you were lookin forward to it though but it's been too long without me posting a pic and i guess it's the best time to post one now seeing that i'm fatter and weaker now than i've ever been in the last 18 months!

 

[Chesticles]

well i'm not exactly the skinniest i've ever been so i'd put my bf% at 20%+ . hehe i knew someone would notice it eventually that i wasn't doing any chinups...coz i'm now afraid of how many reps i can do with just bw but i'll probably give the assisted chinups a go anyhow, thanks for the reminder!

Dude I can only do like 5 unassisted chin ups with crappy form, so no need to be embarassed!

 

[MaKaVeLi]

dude u suck! lol just playn man...i think i'll be about the same, but i'ma see how many i can do next monday. Today was squats for the first time in over 6 months and although I took it light I was happy with the fact that my lower back held up nicely. Wanted to do SLDL but my hammys were already sore from squats.

Tuesday

Quads

Squats: 90lbs x 12, 90lbs x 12, 135lbs x 10, 155lbs x 8, 180lbs x 8, 180lbs x 8
Lying Machine Leg Press: 240lbs x 12, 320lbs x 12, 400lbs x 12, 400lbs x 15
Leg Extension: 110lbs x 12, 130lbs x 10, 150lbs x 10, 180lbs x 8

Hamstrings

Seated Leg Curl: 80lbs x 12, 100lbs x 10, 120lbs x 10, 130lbs x 8

Calves

Seated Calf Raise: 25kg x 20, 40kg x 15, 70kg x 12, 70kg x 12

Time: 70 mins
Result: happy with the fact that my lower back injury that's been plaguing my ability at squats seems to be 95% gone...still a little tight but im sure i can get that taken care of

 

[MexicanMuscle]

good session! ur numbers are really good, especially on the leg curls!

 

[Clint]

good shit right there Makky poo.

I like them Curls and Extensions bro, excellent work with those calves as well man.


when are you going to post a pic

 

[MaKaVeLi]

thanks for the comments guys...for some reason my seated leg curls are a whoole lot better than the lying ones. anywayz i promise to put up a pic next week which is when I'm actually going to have a new digital camera but expect to see some bad conditioning

 

[MaKaVeLi]

oh yeah i just remembered i did cardio today!

Wednesday

Cardio

Treadmill: 35 mins medium-high intensity (410 calories)
Crosstrainer: 35 mins low intensity (380 calories)

Time: 70 mins
Result: still weighin in at around 85kg...3 weeks and my weight hasn't budged! I don't know if I can lower my calories any less than what they are at the moment

 

[Clint]

oh yeah i just remembered i did cardio today!

Wednesday

Cardio

Treadmill: 35 mins medium-high intensity (410 calories)
Crosstrainer: 35 mins low intensity (380 calories)

Time: 70 mins
Result: still weighin in at around 85kg...3 weeks and my weight hasn't budged! I don't know if I can lower my calories any less than what they are at the moment

cardio? whats that?

I'm bulking... cardio isnt in my vocabulary

good "cardio"

I want to see 1000 calories in 1 hour though! DO ITTT!!!!

 

[MaKaVeLi]

lol i know all about bulking...it's what I've been doing the last 3 years! the result of poor diet and minimal cardio...

Thursday

Shoulders

Shoulder Press Machine: 50lbs x 12, 60lbs x 12, 90lbs x 10, 120lbs x 10, 130lbs x 10, 140lbs x 6
DB Side Laterals: 18lbs x 12, 22lbs x 10, 22lbs x 10, 28lbs x 10, 28lbs x 10, 22lbs x 10
Cable Side Laterals: 12lbs x 8 - for 3 sets, 18lbs x 8
DB Rear Laterals: 10kg x 12 - for 4 sets

Triceps

Skull-crusher: 45lbs x 12, 66lbs x 10, 77lbs x 8, 90lbs x 8, 90lbs x 10
Cable Pushdown: 60lbs x 12, 66lbs x 10, 66lbs x 10, 66lbs x 8
Rope Pushdown: drop sets from 54lbs to 36lbs

Time: 80 mins
Result: my tris will be very sore

 

[Chesticles]

Nice session mak. In regards to cardio, If your weight isn't changing try doing high and low heart rate periods by doing a course on a bike or something, it worked well for me dude. Are you getting in alot of fruits and veg to?

 

[MaKaVeLi]

thanks man, yeah i might try some interval training to help increase my metabolism... with fruits n veges I try and have at least 3-4 fruits and 2-3 veges so hopefully I should being seeing some fat loss

 

[MaKaVeLi]

My tendon injury in my left bicep has meant that in the last 7 months I've had minimal bicep work so the numbers are lookin real shabby. But I'm hoping that adding another bicep session each week will sort it out.

Friday

Back (For Thickness)

BB Row: 45lbs x 20, 90lbs x 12, 110lbs x 12, 135lbs x 10, 155lbs x 8, 135lbs x 10, drop 90lbs x 10
Hammer Strength Iso-lateral DY Row: 140lbs x 8 - for 4 sets, drop 100lbs x 10
Seated Cable Row: 135lbs x 8 - 3 sets
One-arm DB Row: 83lbs x 8, 95lbs x 8 - for 2 sets

Biceps

BB Curl: 45lbs x 12, 66lbs x 8, 66lbs x 6, 66lbs x 6, 45lbs x 10: Very depressing
Alternating DB Hammer Curl: 22lbs x 10, 28lbs x 8, 28lbs x 8
Cable Arnold Concentration Curl: 33lbs x 8, 39lbs x 8 - for 2 sets

Cardio

Cross-trainer: low intensity for 10 mins

Time: 90 mins
Result: Was happy with my back but not so much the biceps

 

[Chesticles]

Don't let the bi work get to ya man, if your addin an extra session it'll definately speed things up

 

[MaKaVeLi]

yeah i hope so!

Saturday

Cardio

Treadmill: medium-high intensity for 33 minutes (400 calories)
Cross-trainer: low-medium intensity for 40 mins (510 calories)
Cycle: low-medium intensity for 15 mins (90 calories)

Time: 90 mins
Total Calories: 1000
Weight: 84kg
Result: got my 1000 calories!

 

[MaKaVeLi]

Well, I said I'd upload some pix n here they are! Only problem is that I've chosen to do so when I'm at the worst condition I've been in for the last 2-3 years - the result of a 6 month layoff from both training and proper diet. I wondered to myself prior to taking these photos - why should I take them now when I look so bad? but I realise this will be good to track my progress back into good condition. Now, the photos aren't the best quality and it's the best I could do (in 10 mins) and I promise the next set will be much better

 

[Chesticles]

You look familiar man. But despite the layoff with your current diet and cardio youll be lookin great in no time

And pull your boxers down grandpa

 

[MaKaVeLi]

familiar? nah man...u must think all indians look alike! lol, those boxers help hide the bulge! anywayz here are some horseshoe pix