MaKaVeLi's Log

[onebigeric]

^^^

C'mon; kiwi's needed here.

 

[MaKaVeLi]

LIAR!!!

Come back

I'm Back!!

 

[onebigeric]

MaKaVeLi in a requested outta nowhere

Get to training and posting, and welcome back

 

[MaKaVeLi]

^ cheers mate

Anywayz here's my training routine at the moment. You'll notice I've got a lot of cardio there - that's because I've still got a lot of fat to lose. I'm also doing legs twice a week...without it I tend to lose too much leg mass with the dieting and cardio. I've been doing this routine now for the past 12 weeks but without a strict diet or morning cardio. Each session is around 90 mins and I keep them quite intense.

Monday

am - cross-trainer: 15mins

pm - Chest & Back

Tuesday

Legs

Wednesday

am - cross-trainer: 15mins

pm - Abs, Lower Back, Cardio

Thursday

Shoulders, Bis, Tris

Friday

am - cross-trainer: 15mins

Saturday

Legs, Cardio

Sunday

am - cross-trainer: 15 mins

 

[MaKaVeLi]

My diet is a lot cleaner these days - not calorie counting but definitely in calorie deficit. Eating around 100-120g of carbs , and around 150-200g of protein a day. I keep my fats quite low but I get good sources from fish oil, avacado, egg yolk and nuts.

Over the past 3-4 months I've had a pretty impressive supp stack consisting of:

1. BSN - NO-XPLODE
2. BSN - Cell Mass
3. L-Glutamin
4. L-Carnitine
5. Fish Oil
6. Chromium Picolinate
7. ZMA
8. Kre-Alkaline Creatine
9. Optimen - pretty much a hardcore mutli-vitamin/mineral
10. BCAAs
11. 100% Whey Protein
12. Tribulus

I've cut out 1, 2, 8, 9 & 12 for the next 4-8 weeks and I've now added some hydroxy-cut to the mix

 

[Hypocrisy86]

Wow, thats a huge suppy list man
some of that is definitely not worth it tho IMO

I suggest Universal nutrition Natural Sterol complex
good goood Recovery supp. and also very good before working out!

 

[Rocky]

Wanna add a few more supps Mak?!?!

Good to see you back in here now where's the sessions?!

 

[MaKaVeLi]

Wow, thats a huge suppy list man
some of that is definitely not worth it tho IMO

I suggest Universal nutrition Natural Sterol complex
good goood Recovery supp. and also very good before working out!

yeah you're probably right, I just thought I'd try em out and see how well they worked for me - for the better part they have but I've gotten rid of a few already. Kool, I try that stuff out.

Wanna add a few more supps Mak?!?!

Good to see you back in here now where's the sessions?!

haha, not likely... Yeah it's good to be back posting my log, except for the fact that I've been sick for pretty much the last week so I'ma take it easy and rest it off till monday...stay tuned a'ight!

 

[MaKaVeLi]

Here we go....so it's the first day back after a week off and although the strength wasn't up to par, I didn't let that stop me pushing myself.

Monday

AM (Cardio)

X-trainer x 15 mins (low intensity)

PM (Chest + Back)

Incline DB Press
15kg x 12
20kg x 12
30kg x 10
30kg x 7 + 2 assist
30kg x 6 + 1 assist

Bench Press
60kg x 10
60kg x 7 + 2 assist
60kg x 6 + 1 assist

Incline DB Flye
15kg x 12
17.5kg x 10
17.5kg x 10

Then I hit Machine Flyes and did one big drop set to finish off the chest

Lying T-Bar Row
20kg x 15
40kg x 8
40kg x 8
45kg x 10: went hard

One-Arm DB Row
30kg x 12 (for 2 sets)
30kg x 15: went hard again

Assisted Pull-Ups
77kg (less 45kg) x 12 (for 2 sets)
77kg (less 40kg) x 10

Reverse-grip Lat Pulldown
50kg x 10 (for 2 sets)
55kg x 10

Time: 100 mins
Result: Could have pushed it a little harder with the DB Row, Pull-ups and Pull-downs but man was I sweating after each set!

 

[Rocky]

Good to see the sessions being posted. Looks good too - still got the right exercises and while the weight may not be up to your best it won't take long!

 

[MaKaVeLi]

^ Cheers rocky, I'm just tryna get paid!

Tuesday

Quads

Leg Press
120kg x 20
160kg x 15
200kg x 15
250kg x 12
300kg x 12
350kg x 10

One-Legged Seated Leg Press: these were hard and painful!
40kg x 15
60kg x 12
80kg x 10

Leg Extension
60kg x 12 (for 3 sets)

Hamstrings

DB SLDL: went really deep so the DBs touched my feet
25kg x 12 (for 2 sets)
32.5kg x 10

Lying Leg Curl
25kg x 12
27.5kg x 10
30kg x 8

Calves:Went easy with these today - nothing to even get a burn

Standing Calf Raises
80kg x 20
100kg x 20
120kg x 20
150kg x 15

Seated Calf Raises
20kg x 20
45kg x 12 (2 sets)

Time: 110 mins
Result: Was on OK session, will be doing heavier next leg session

 

[MaKaVeLi]

Wednesday

Cardio

Cross-trainer
50 minutes (low intensity): calories burned = 580

Cycle
10 minutes (low intensity): calories burned = 50

Abs

2-legged V-ups (basically crunching while holding a ball with full-extended arms and doing a full crunch at which you touch the ball to the end of your toes)
4kg x 15
8kg x 12
8kg x 12

SUPERSET WITH

Seated Oblique toss
4kg x 20 (for 3 sets)


Lower Back

Hyper-extension
Bodyweight x 12
BW with 10kg weight x 10 (for 2 sets)

Time: 90 mins
Result: cardio, abs and lower-back...what can I say?

 

[PrinceVegeta]

nice sessions there....washboard abs in no time!

 

[MaKaVeLi]

^ cheers man...wicked avatar u got there! Yeah I hope so ay

Anywayz, my arms have lost a bit of size during my long phase of cutting so I decided to dedicate a session to just the arms...since my shoulders are one of my strong points I figured I could skip a session for them this week.

Thursday

Triceps

Seated DB Extension
17.5kg x 12
22.5kg x 12
35kg x 12
40kg x 12
45kg x 10

Weighted Bench Dips: first time doing these in over a year because of sternum pain but I did it with a very close-grip which seemed to help...but made it more difficult!
BW + 20kg x 15
BW + 25kg x 15
BW + 25kg x 12

Cable Pushdown
40kg x 12
42.5kg x 10
47.5kg x 8: fully stacked

Rope Pushdown:
Drop set from 25kg down to 15kg

Biceps

BB Curl
20kg x 12
30kg x 12
35kg x 8
40kg x 7
40kg x 5

Incline Alternating DB Curl
12.5kg x 12
15kg x 10
17.5kg x 6
Drop
15kg x 5

One-Arm DB Preacher Curls
10kg x 10
12.5kg x 8
15kg x 8

Finished off with a random set of 21s on a 21.5kg BB

Time: 90 mins
Result: An unbelievable pump! Hadn't seen my arms that big for a while

 

[Rocky]

Well if your arms have lost size they don't appear to have lost strength - great weight in that last session. The leg press was pretty mighty too!!

 

[MaKaVeLi]

^ I had to put in a lot of effort to get those weights up believe me! Oh yeah, from doing legs twice a week I've been able to push my leg press to a PB of around 420kg x 10. I learned to train them really hardcore with ex-Mr New Zealand who trains at our gym and happens to use leg press at the same time I use it - which is convenient! Thanks for checking out my log!

 

[MaKaVeLi]

Saturday

Quads

Leg Press
100kg x 20
150kg x 15
200kg x 15
250kg x 15
300kg x 12
350kg x 10

H.Strength Leg Extension
60kg x 12
70kg x 12
70kg x 13

Calves
80kg x 20
150kg x 20
200kg x 20 (2 sets)

Cardio

Treadmill: 20 mins - medium-high intensity, calories burned = 250

Cross-Trainer: 30 mins - medium intensity, calories burned = 400

Time: 90 mins
Result: Could have gone heavier with leg press but time was of the essence
Weight: 76kg (target weight = 70kg)

 

[Zigurd]

Dude, the Leg Pres is just... out of this world. I wonder if you could send a Chinese guy into America if you were to kick him.

350 kg... holy fuck, seriously, you could literally kick me into oblivion. Probably not even my soul would be left. what soul though xD

Awesome dude !!

 

[Natureboypkr]

Good session, good old school session

 

[MaKaVeLi]

NeoSoviet - haha that's some funny shit! Cheers man, I wouldn't think about kicking you into oblivion now... seriously though I wish my squatting was up to par...have avoided them for almost 2 months now so hopefully my leg press strength transfers through to my squatting.

natureboy - thanks mate, I try and keep all my sessions fairly intense.