MaKaVeLi's Log

[Mango]

exactly

bulking is the fun part

cardio is like the kryptonite of bulking lol

 

[MaKaVeLi]

yeah i'm lookin forward to the day when I'm cut enough to start a bulk again... this morning I did 20 mins cardio and later in the day when i got to the gym i weighed in at 83kg (186lbs), so, my goal of getting to 78kg (175lbs) in 4 weeks from now appears very reachable.

Monday

Chest

Incline Bench Press: 44lbs x 15, 90lbs x 12, 135lbs x 10, 155lbs x 8, 155lbs x 6 + 2 assisted, 155lbs x 5 + 2 assisted, 135lbs x 6 +2 assisted: was doing 3 second negatives on almost all reps
Seated Machine Chest Press: 120lbs x 10, 145lbs x 8 - for 2 sets, 145lbs x 10: my chest was burnin on each rep, havn't had this movement for a looong time so it felt very effective
Incline DB Flye: 28lbs x 10, 33lbs x 8 - for 2 sets: nice n deep with 4 second negatives

Back (For Width)

Wide-grip Pull-ups: BW x 3, BW x 3, BW less 22lbs x 4 - for 3 sets: I really suck at these
DB Pullover: 73lbs x 8 - for 4 sets
Reverse-grip Pulldown: 112lb x 12, 135lbs x 8 - for 2 sets, 135lbs x 7

Cardio

Elliptical Trainer: low intensity for 20 mins (250 calories)

Time: 90 mins
Result: really felt the chest get hit hard...but them pullups need some serious work...any suggestions?

 

[FOOTBALL FAN]

I know what you mean I cant wait for the bulk, its a hard life cutting lol glad to see your on track with it though

 

[Maxmonzter]

makaveli try wriststraps for pullups maybe that will help

 

[fallen]

yeah good job there Mak i think straps may halp if it is your grip that is the weak point. If not i like to do wide grip cable pulldowns and that has seem to help with my pull up strength

 

[Rocky]

what kind of favors did u have to perform in order to pass the police fitness test

Session looked good Maka. Although I would be wary about getting used to using straps on chins. You're only as strong as your weakest link and althoug I myself use straps on my main sets for deads and rows I'm deliberately trying to bring my grip strength up in all other exercises: 1. For more overall development and 2. So as not to worsen the crutch that a weak grip will give you.
If you suck at chins carry on with pull downs until you can get them better. Or even do the chins where you use the smith machine and it's like an upside down row if that makes sense (can't remember the proper name).

 

[Clint]

those inclines are impressive there Makky, solid work all the way around with your chest. Great back for width too, was it you that I told to improve your pullups do sets of 1??? I believe so, 10 sets of one, then next week 10 sets of 2, youll be amazed how much strength you gain in pullups afterwards.

Pulldowns are looking good too man, do you do those reverse grip close? to focus on the lower portion of the lats?

great cardio to Mak, WHOOP WHOOP!

 

[MaKaVeLi]

thanks for all the comments n suggestions. The problem is not actually my grip, sadly, it's my lats. I'm gonna keep goin hard at them pulldowns n I'll try doing more sets with one or two reps a set as tweak's suggested. Upside down rows rocky? I'll look it up

EDIT:

Pulldowns are looking good too man, do you do those reverse grip close? to focus on the lower portion of the lats?

yeah I do take a close-grip to target the lower portion of the lats...I try and do the 3 exercises to get them really worked, I've already noticed a size difference there...not much stronger though

 

[Till]

I go with Tweak on the pullups. Going to failure isn't the option, when trying to increase the reps. You can do 'ladders' as well, which is 1 rep, rest, 2 reps, rest, 3 reps, rest, and so on untill you reach one rep shy of your max, and then down again. They worked wonders for me, since I started out by just doing 2 reps on chins and now (1 million chins later) I do 10-11 reps - at a bodyweight og 105 kgs. Don't bother with pulldowns too much, if you want get strong in chins - you gotta do chins, man.

 

[MaKaVeLi]

if you want get strong in chins - you gotta do chins, man.

will do!

Tuesday

Quads

Squats: 90lbs x 12, 135lbs x 12, 180lbs x 8 - for 2 sets, 180lbs x 6 - for 2 sets
Lying Leg Press Machine: 400lbs x 12 - for 4 sets (stacked)
Leg Extension: 100lbs x 15, 120lbs x 15, 150lbs x 12, 170lbs x 12, 200lbs x 12

Hamstrings

Seated Leg Curl: 100lbs x 12, 120lbs x 10, 130lbs x 10, 140lbs x 8

Calves

Seated Calf Raise: 78lbs x 20, 120lbs x 12 - for 4 sets

Time: 65 mins
Result: Quads had an awesome pump, my lower back was gettin a little tight again so I didn't bother with SLDL

No cardio after the weights but I did 35 mins at home on the elliptical trainer later in the evening.

 

[FOOTBALL FAN]

SLDL kills my back its better to stop than do damage I quite often miss them out, apart from that a good leg day all round

 

[Maxmonzter]

good job on toasting your legs, gotta grow em legs

 

[Clint]

great Squats Mak, and excellent Leg Presses! finishing up with those leg extensions can be brutal too especially for 12 reps

Good hammy work too, solid weight right there.

not neglecting those calves either yes!! Its nice to see quite a few people as of late arent neglecting their calves, gotta make them babies grow!

 

[MaKaVeLi]

thanks Footballfan, Max-ot, Tweak - yeah although they're already pretty decent, you can never get big enough calves!

Today I took the cardio a littler easier today in terms of the intensity but I still managed to burn over 960 calories

Wednesday

Cardio

Treadmill: medium-high intensity for 30 mins (400 calories)

Elliptical Trainer: medium intensity for 40 mins (500 calories)

Cycle: low-medium intensity for 15 mins (65 calories)


Time: 85 mins
Total Calories: 965
Weight: 82.25kg (185lbs)
Result: At each weigh-in my weight is getting lower n lower. My goal is to get down to 78kg (175lbs) in 4 weeks time.

 

[Chesticles]

Dude, you done the eliptical for 40 mins! Great work, gotta love the lip my friend

 

[Clint]

one of these times I want to see 1000 calories burned in 60 minutes time...DO ITTTT MAKKY BABY!!! DO IT!!!

yea boy consistently losing weight thats great! you gonna be a lean, mean, new zealand kiwi machine!

 

[MaKaVeLi]

Dude, you done the eliptical for 40 mins! Great work, gotta love the lip my friend

yeah bo! gotta love dat lip machine

one of these times I want to see 1000 calories burned in 60 minutes time...DO ITTTT MAKKY BABY!!! DO IT!!!

yea boy consistently losing weight thats great! you gonna be a lean, mean, new zealand kiwi machine!

nah man I seriously don't think it's possible! the closest i've come is 850 and dude that was going pretty hardout. but thanks for the motivation, I'm sure I'll eventually get to around 950 but any more is

 

[MaKaVeLi]

Today i wanted to focus more on the triceps so I did only 3 exercises for the delts but 4 for the tris.

Thursday

Shoulders

Seated DB Press: 33lbs x 12 - for 2 sets, 61lbs x 6 - for 2 sets, 61lbs x 5 + 1 assisted, 61lbs x 4 + 2 assisted
DB Side Laterals: 22lbs x 12, 28lbs x 10 - for 2 sets, 28lbs x 8 - for 2 sets
Seated DB Rear Laterals: 28lbs x 8 - for 4 sets

Triceps

Close-grip Bench Press: 90lbs x 12, 135lbs x 10, 180lbs x 6 - for 2 sets, 180lbs x 5 + 1 assisted, 135lbs x 10 + 2 assisted
Seated DB Extension: 66lbs x 10, 78lbs x 8, 84lbs x 8, 90lbs x 7
Cable Pushdown: 168lbs x 10 - for 2 sets, 185lbs x 8 - for 2 sets
Rope Pushdown: drop sets from 100lbs - 78lbs - 56lbs - done twice

Time: 75 mins
Result: Felt really really carb depleted and the workout took a lot out of me but I'm hoping it was worth the effort and agony.

 

[Chesticles]

Nice work Mak, good weight on the sides and the CG bench.

Your weight goin down?

 

[Maxmonzter]

really impressive volume bro. nice shoulder press