MaKaVeLi's Log

[Hypocrisy86]

over 1020? cals? wwwwoooooowwww sweet man!
keep it up!

 

[MaKaVeLi]

over 1020? cals? wwwwoooooowwww sweet man!
keep it up!

gotta burn dat fat mayne! thanks man

 

[Clint]

thats one hell of a cardio session, making me sweet just reading it

gotta shed that fat right off baby!! like peelin a banana!

 

[MaKaVeLi]

thats one hell of a cardio session, making me sweet just reading it

gotta shed that fat right off baby!! like peelin a banana!

may seem a little excessive, but honestly, i have gotten too fat and I've gone beyond caring about losing a little muscle mass. I just can't wait to take some pix in a couple of months time to show the progression I hope to acheive.

 

[MaKaVeLi]

Here's what I've eaten so far today, not exactly scientific with the measurements... I havn't been bringing my protein powder to work because I'm lucky enough that they provide an infinite supply of Xtra milk - which is low carb (6g per glass), low fat, and high protein (22g protein per glass)

MEAL 1: 7:30am

Oatmeal: made with 30g oats and 1 glass Xtra milk
1 cup of Grean Tea
2 fat burner tablets
Protein shake: 30g whey protein powder, 1 glass Xtra milk

MEAL 2: 10:30am

1 apple
1 glass of Xtra milk

MEAL 3: 12:30pm

Chicken and vegetables: around 80g chicken served with lettuce, tomatos and parsley

MEAL 4: 3pm

1 banana
1 glass Xtra milk

MEAL 5 - PRE-WORKOUT: 5:30pm

1 cup of Grean Tea
Protein shake: made with 30g Whey Protein powder with 1 glass Xtra Milk

POST-WORKOUT: 7:45

Protein Shake: made with 60g Whey Protein powder, 1 banana, 10g L-Glutamin

MEAL 6: 8:15

200g Salmon, handful of lettuce, 20g white rice

gonna have meal 7 (whole lotta chicken) at around 9:15pm

I wasn't feeling carb depleted at all today, so I can reduce my carbs a lot further

 

[MaKaVeLi]

Although I havn't eaten a hell of a lot of carbs today, I had a really good session...even got a PB. It was dam hot in the gym and I think the blood pumpin hard made me pump them weights hard

Thursday

Shoulders

Seated DB Press: 28lbs x 12, 33lbs x 12, 44lbs x 10, 55lbs x 8, 61lbs x 6, 61lbs x 5: gettin a little better
Seated DB Side Lateral: 22lbs x 10 - for 3 sets, 28lbs x 8, drop, 18lbs x 6
Reverse Pec-deck: 112lbs x 12, 135lbs x 10, 145lbs x 10, 155lbs x 8
DB Front Raise: 28lbs x 10, 33lbs x 9, 39lbs x 8

Triceps: yeah baby!

Skullcrusher: 45lbs x 12, 66lbs x 12, 90lbs x 10, 101lbs x 10, 112lbs x 5 + 4 assisted reps: PB with perfect form baby!
Seated DB Extension: 72lbs x 10, 78lbs x 10, 84lbs x 10, 90lbs x 9: was going nice n deep
Cable Pushdown: 185lbs x 6 - for 3 sets: no lies with the weight

Time: 75 mins
Result: shoulders went a'ight but I really had a good tri session. I seriously don't know whats goin on but I aint complaining. Felt so good i didn't bother with cardio...was so hot I had a cardio session just sittin there sweatin away

 

[MaKaVeLi]

Friday

Back (For Thickness)

BB Row: 90lbs x 12 - for 2 sets, 135lbs x 10 - for 3 sets, 155lbs x 6, drop, 135lbs x 10

H.Strength Iso-lateral DY Row: 93lbs x 12, 115lbs x 10 - for 2 sets, 138lbs x 10, 158lbs x 10, drop 93lbs x 8

Lying T-bar Row: 66lbs x 10 - for 3 sets, 90lbs x 8


Biceps

Cable Curl: 55lbs x 15, 78lbs x 12, 78lbs x 10 - for 2 sets, 84lbs x 8 - for 2 sets, drop 33lbs x 6

Alternating DB Compound Curl: 28lbs x 7 - for 3 sets


Cardio

Crosstrainer: interval training for 20 mins


Time: 90 mins
Result: back had a great pump

 

[Chesticles]

Dude I done back today aswell, high five Nice weight your doin Mak, hows the weight cutting comin along?

 

[Rocky]

Wow man you've been hitting it hard - both cardio and the wights. That cardio sessioon was sweet and the PB on them skullcrushers was superb weight! Looking forward to seeing the pics.

 

[Clint]

First, your diet looks solid as hell bro, definetely seems like you know what your doing. Thats great man, just keep up the hard work and you'll be going in the right direction.

As for your shoulder and tricep workout, great Presses and laterals bro. Awesome skullcrushers thats some serious weight right there dude.

Now, for your back workout, those rows are pretty great man, along with your other rows as well, very good stuff bro.

Some solid sessions right there dude, and awesome Cardio sessions as well.

Keep it up Makky poo baby!

 

[Glex]

Mak-Daddy! Weights are looking awesome, and I'm glad you've been getting some good cardio in! 20-40 minutes is a great range to be in, as well as getting in a few long-ass days like the one on the 14th, that's some good stuff

 

[MaKaVeLi]

Chesticles - thanks a lot man, just saw ur doin awesome urself wit them pbs. Cutting's going well, gotten down to 83.5kg now.

Rocky - it's great to have u back here and postin in my log, thanks and i can't wait to have the comparisons up either!

Tweak - thanks mayne! workin hard for the results

Glex - yeah i really have to ensure I get enough cardio in... I'm thinkin of upping it to 20mins in the morning, 20mins after my weight sessions and 40mins at night

 

[MaKaVeLi]

I got to the gym a little late so I had to cut the cardio session to just over an hour...i compensated by going crazy

Saturday

Cardio

Treadmill: interval training for 30 mins (400 calories)

Elyptical Crosstrainer: interval training for 35 mins (450 calories): at some stages I was going so hard I was feelin a little dizzy

Time: 65 mins
Total Calories: 850 (I don't know if it's possible for me to do 1000 in 60 mins!)
Weight: 83.5kg
Result: the intensity at times was a little crazy but hopefully worth it

 

[Rocky]

Christ! It must've been a river of sweat pouring off you from that. I wouldn't have lasted 2 mins! Good work Maka.

 

[MaKaVeLi]

ur right man, u'd think i was raining! lol i'm sure at ur conditioning u'd last a little longer than that

 

[Rocky]

^lol Trust me - I don't do carduio. My aerobic abilities suck balls!

 

[Mango]

i dont do cardio either
i need to however to improve my circ system but oh well

cardio scares me when im trying to bulk up..lol

 

[Mango]

havent stopped by your log in a little bit mak but the cardio/weights are quite impressive and are motivational as well to keep me working harder and harder

new pb's every week or no subway!?!?!? lol that should be my goal...and hell if i could eat subway everyday that would be bulk heaven lol

 

[MaKaVeLi]

^lol Trust me - I don't do carduio. My aerobic abilities suck balls!

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

 

[MaKaVeLi]

havent stopped by your log in a little bit mak but the cardio/weights are quite impressive and are motivational as well to keep me working harder and harder

new pb's every week or no subway!?!?!? lol that should be my goal...and hell if i could eat subway everyday that would be bulk heaven lol

thanks, lol yeah i think too much cardio during bulk aint a good idea....but perhaps just 2 20min sessions a week can be beneficial. But then again when u'r on a bulk you just can't be bothered doing cardio...coz bulking's supposed to be the fun part!