MaKaVeLi's Log

[Glex]

Where are the updates?

Maybe you're just too tired to type after all the cardio you're doing now

By the way, I don't know what kind of crack I'm on. I must have been looking back further in your log, because the last entry I saw was in November! That didn't make any sense to me either at the time...I musta been tired as hell, lol.

 

[MaKaVeLi]

hehe that's all good, i was once mistaken for being on crack....i swear i've been clean by the way if you think 95 mins is long i just came back from a 2 and a half hour 14km walk... took a couple of protein shakes along the way too

 

[FOOTBALL FAN]

big cardio session burned alot of calories

 

[Clint]

good cardio, but I want more!! MORE!!!

500 calories on the Elliptical in 30 minutes time, do the damn thing big man

 

[MaKaVeLi]

thanks FF, tweak that's a lotta calories in a short amount of time . I really don't want to increase the intensity to more than 140bpm other than when I'm running where at times I'll get to around 170bpm. I do enough cardio throughout the week and I'm not sure that so much high intensity cardio will do my muscles any favour...any thoughts?

 

[MaKaVeLi]

Monday

Chest

Bench Press: 44lbs x 20, 90lbs x 12, 135lbs x 10, 155lbs x 8, 180lbs x 6, 180lbs x 4 + 1 assist, 155lbs x 6, 135lbs x 9

Incline DB Press: 44lbs x 10, 50lbs x 10, 56lbs x 8 - for 2 sets

Pec-Deck: 122lbs x 12, 146lbs x 10, 155lbs x 6 - for 2 sets


Back (For Width)

Pull-ups: BW less 112lbs x 10, BW less 66lbs x 5 - for 5 sets

DB Pullover: 66lbs x 10, 73lbs x 8 - for 3 sets

Lat Pulldown: 112lbs x 12, 135lbs x 8 - for 2 sets: by now my lats were destroyed


Biceps

BB Curl: 33lbs x 15, 44lbs x 12, 56lbs x 10 - for 2 sets, 56lbs x 8 - for 2 sets

Cable-rope Hammer Curl: 78lbs x 10 - for 4 sets


Time: 90 mins
Result: doing 5 compound exercises really took it out of me!

 

[Glex]

I do enough cardio throughout the week and I'm not sure that so much high intensity cardio will do my muscles any favour...any thoughts?

I have absolutely no scientific basis for what I'm about to say, so somebody should either back me up here or shoot me down, lol

I think doing high-intensity on the elliptical is probably easier on your muscles than running at high-intensity, so you might be ok to do Tweak's 500 cals in a half hour, lol. I say this 'cause my legs decreased in size far more than my upper body when I ran, partly because the muscles in my legs were adapting to running rather than lifting (or sitting around playing computer games), and (this is the completely unfounded part) I think the shock of running wears on your muscle as well. I especially noticed it in my calves, and since I did a lot of hill running this summer I thought there might be some kind of connection. Elliptical trainers are for all intents and purposes impactless, so you won't have that stress.

Just a thought. Nice workout, by the by; looks like you wore that chest out!

 

[Clint]

500 calories is easy as pie in 30 minutes though

STEP IT UP ANYWAY! DO ITTT!!!

Bench press is looking good, great job hitting those pullups as well, you definetely destroyed that back of yours.


as for cardio you gotta increase the intensity dude come on lol. Ever tried HIIT? High Intensity Interval Training, goes something like this.

Sprint for 60 seconds
Jog for 60 Seconds
Sprint for 60 Seconds
Jog for 60 Seconds
etc. etc.

give it a try

 

[fallen]

damn that sounds like a really odd injury hope you get to feeling better, but damn that is a lot of cardio great job

 

[Glex]

as for cardio you gotta increase the intensity dude come on lol. Ever tried HIIT? High Intensity Interval Training, goes something like this.

give it a try

You can also do it by distance (called Fhaertlik, I think...kind of like repeats for the trackies out there), or both. You can also do increasing intervals, like:

jog 60 sec
sprint 20 sec
jog 60 sec
sprint 40 sec

...etc up to like 1:20 or 1:40 and come back down. Pretty much you can just make something up, too... if you think it's going to suck, it's probably good for you! Lol

Where the hell are the updates???

 

[Clint]

no updates

 

[Line]

He probably just hasn't updated because I haven't commented yet

Nice intensity on bench and great volume on the pullups; good contrast. Doing five compound movements sure will take a lot out of you so props to sticking to it.

Now you can update

 

[Glex]

Makaveli, you whore. You better post something soon, my porn stash is running low

Lol, seriously, where the hell are you?

 

[Pain]

MaKaVeLi is away in Fiji .

http://www.musclemecca.com/showthread.php?t=5333

 

[Glex]

Huh. I guess the answer to my question was Fiji. That doesn't happen very often. Have fun!

 

[MaKaVeLi]

LOL i guess I shouldv mentioned that I'd be in fiji in my log! anywayz I was in the unfortunate circumstance of aggravating my lower back injury 3 days before I left to fiji and 2 days before I got here (in fiji) I got a really bad spell of food poisoning...so much so that I didn't eat anything for 4 days and I ended up losing 3kg, even though I drank a river of water. but I did end up at a gym for a session...have lost a lot of strength from when I was sick so I'm gonna have to train my ass off when I get back home. anywayz thanks for checkin up on my log and the cardio advice is definately something I'll take on because I wanna lose this fat fast and interval training is a great way to do it...

 

[Glex]

Hey bud! Sucks about getting sick/injured. Take care of yourself and have fun!

 

[FOOTBALL FAN]

get well mate

 

[PUMBA]

Take it easy bro, hope there is no civil unrest whilst your in Fiji.

 

[MaKaVeLi]

thanks guys, the trip was really good...caught up with a lot of family and ate a lot of good food! Just started up at the gym today, did cardio and some core work (abs n lower back). Will post up my log properly from next week onwards...it's good to be back