MaKaVeLi's Log

[MaKaVeLi]

Monday

Chest

Bench Press: 20kg x 20, 40kg x 12, 50kg x 12, 60kg x 10, 80kg x 8, 80kg x 4, 60kg x 9
Hammer Strength Iso-lateral Bench Press: 50kg x 10, 60kg x 8, 60kg x 8
High Cable Cross-over: 15kg(each hand) x 10, 17.5kg x 10, 20kg x 10
Pec-deck: 55kg x 10, 65kg x 8, 75kg x 8

Back (for width)

DB Pullover: 25kg x 10, 30kg x 10, 32.5kg x 8, 32.5kg x 7
Wide-grip Lat Pulldown: 50kg x 10, 60kg x 8, 70kg x 5
Reverse-grip Lat Pulldown: 50kg x 10, 55kg x 8, 55kg x 8

Time: 75 mins
Result: the weight wasn't great but it was a great pump in the end

 

[fallen]

pumping it out there Mak. Weight isn't bad at all good job

 

[MaKaVeLi]

thanks fallen, though i fear for my squats today!

 

[Clint]

whats up Mak!

Some solid work right there with your chest, I can tell that your 5th set of Bench blew you out pretty much, you went from 8 reps to 4 lol. Thats what its all about though brother, good stuff for sure.

Same as for the back, solid work done there and nothing to complain about. Dont fret about that weight big man (even though 6 months ago you were stronger then me ) lol.

I'll be checking your log out religiously now Mak, lets see them legs hit hard today!

 

[MexicanMuscle]

good session man, some good numbers!

 

[MaKaVeLi]

lol tweak! thanks for checkin in man... yeah bro you're a lot stronger than me now and full credit to ya for it, but you've now provided me a good challenge lol

unfortunately because of work (after work drinks) i wasn't able to make it for my leg session, OR the cardio session yesterday...i'm planning to make that up by some ams and pms next week

Thursday

Shoulders

Seated DB Press: 12.5kg x 10, 12.5kg x 10, 20kg x 10, 25kg x 6 - for 3 sets
Seated DB Side Laterals: 8kg x 12 - for 2 sets, 10kg x 10 - for 2 sets, 12.5kg x 8 - for 2 sets, 10kg x 12
Seated DB Rear Laterals: 9kg x 12, 10kg x 10 - for 3 sets

Triceps

Close-grip bench press: 20kg x 12, 40kg x 12, 60kg x 10, 70kg x 8, 80kg x 6: my chest was still sore from monday's chest session so I guess that explains it
Seated DB Extension: 30kg x 12, 35kg x 10, 40kg x 10
Rope Pushdown: 48lbs x 12, 60lbs x 10, 54lbs x 8

Cardio

Cycle: low intensity for 10 mins

Time: 80 mins
Result: had a great pump by the end of the session

 

[FOOTBALL FAN]

Looking good mate loads of volume on your bench, the weight wasnt bad and as you said the pump was great

 

[Mango]

Well I dont know about the amount of training per body muscle group but good workouts nonetheless.

Damn kg's lol

good stuff man

 

[MexicanMuscle]

another great session mak, good numbers!

 

[MaKaVeLi]

Well I dont know about the amount of training per body muscle group but good workouts nonetheless.

Damn kg's lol

good stuff man

because I'm still getting back into things i tend to be sore for longer than usual, such that last week's thursday tricep session caused my tris to be sore till monday when I did chest. so this week i took it a little easier on em. thanks man, lol yeah i still havn't bothered to convert...

another great session mak, good numbers!

thanks man, i'ma work hard to get em even better

 

[MaKaVeLi]

Friday

Back (For Thickness)

Lying T-Bar Row: 10kg x 15, 20kg x 12, 30kg x 10, 40kg x 10, 50kg x 10, 60kg x 8, 60kg x 8
Hammer Strength Iso-lateral DY Row: 50kg x 10 - for 2 sets, 60kg x 8 - for 2 sets
One-arm DB Row: 30kg x 12, 35kg x 10, 42.5kg x 8

Traps

BB Shrugs: 60kg x 25, 80kg x 12, 80kg x 12, 90kg x 10: grip was failing badly on the last set
Seated DB Shrugs: 25kg x 15, 30kg x 15, 35kg x 12

Biceps

Preacher Curl: 20kg x 12, 30kg x 10 - for 2 sets, 40kg x 8
Incline DB Curl: 10kg x 10, 10kg x 8, 10kg x 8

Cardio

Cross-trainer: Low intensity for 10 mins

Time: 90 mins
Result: Although I'm still not pushing myself 100% I can see the weight's comin back

 

[Clint]

your shoulder session yesterday was great man. Those Db Presses are looking pretty good along with your selection of other shoulder movements. Capping them shoulders off nicely.

As for todays session. I like them shrugs, good weight right there. Do you have straps? That would help with your grip and I bet you could add quite a few more pounds on there to make them traps really grow.

As for your back movements, good choices right there. The Db Rows are great man, nearly 95lbs for 8 solid reps, great job dude.

Lots of work in todays session, but nothing but quality, keep it up Mak them numbers are coming back for sure.

 

[Mango]

Hey man another good session

looking foward to bigger numbers next week LOL

dont let me down buddy

 

[Chesticles]

Good session Mak, Those rows are lookin special. Do you usually do cardio everyday, if so is it just to warmdown or something else?

 

[MaKaVeLi]

cheers for the comments tweak, yeah its a gud idea to bring out my straps to let me go heavier with the traps for sure.

lol thanks mango, i think you guys have motivated me to hit it heavier next week!

 

[Chesticles]

I commented to you bastard

 

[MaKaVeLi]

lol! sorry boss, i forgot to refresh the page anyway thanks for the comments man, i appreciate it...and well i'm aiming for 20 mins of cardio after each session to help with the cutting but because some of the sessions drag on a bit i end up reducing it to like 10-15 mins - which really just looks like a cool-down in the end anyway...

 

[Chesticles]

Not a problem Mak.

Whats your stats? and are you putting up pics?

 

[MaKaVeLi]

my stats? i'm 5 10", 85kg and fat! this time off didn't do me any credit but i might still put up a pic... probably in a singlet though!

 

[BigBen]

I hope all goes well for u mak! Drop thos ecalories to drop that weight bro!
U got it under control mak!

Godbless
Beno