MaKaVeLi's Log

[Rocky]

Nice job. Squats were good, as were the SLDL - lets see that 100kg!!

 

[MaKaVeLi]

^ - I'm still not happy with my squatting though...even though I'm dieting with low carbs, and I go below parallel I should still be able to do 100kg x 6 at least...my weak squat remains an anomaly to me. I'm gonna go up to 100kg next tuesday's leg session....wish me luck!

 

[MaKaVeLi]

A bit of a delay in posting up my sessions...wednesday was a cardio/abs session, nothing special really. Thursday's shoulders n tris session was good though

Thursday

Shoulders

Seated DB Press
12.5kg x 12
17.5kg x 10
22.5kg x 10
25kg x 8
27.5kg x 5 + 2 assist

Seated DB Side Lateral
10kg x 10 - 4 sets

Standing One-Arm DB Side Lateral
12.5kg x 12
12.5kg x 10
12.5kg x 10

Seated Bent Over Rear Lateral
12.5kg x 12 - 3 sets

Biceps

BB Curl
20kg x 12
30kg x 10
40kg x 8
45kg x 6 + 2 very soft assisted reps
45kg x 4 + 4 assisted reps

Standing Alternating DB Compound Curl
17.5kg x 8: felt really heavy
15kg x 10
15kg x 9

Cable-Rope Hammer Curl
42.5kg x 15
42.5kg x 12
42.5kg x 12

Triceps

Seated DB Extension
30kg x 12
40kg x 8
42.5kg x 8
42.5kg x 8

Cable Pushdown
82.5kg x 10
92.5kg x 6
92.5kg x 6 + 2 assist

Finished off with a drop set on Rope Pushdown

Time: 90 mins
Result: Delts, arms - fully pumped!

 

[h0ke]

Can u still walk after that leg session? Totally strong session overall buddy! We'll see that 100kg for sure.
That Thursdays train wasn't light either! Lots of sets there bro. I bet ur arms are sore.

 

[miamiracing]

nice arm / shoulder workout! looks like pain in the ass

 

[Rocky]

Last session looked good. Strong arms - both tris and bis!

 

[MaKaVeLi]

h0ke - haha, funny you said that - it was the first leg session I'd done in a while in which I really hammered the quads...walking wasn't the easiest but the less I can walk the happier I am .Yep, tomorrow's the day I'm going to squat 100kg again after over a year... yep, them arms sure were sore for the next couple of days!

miamiracing - thanks bud...haha yeah they can be!

Rocky - thanks man. Form is above all for me but I was happy I was able to maintain it while going heavier

 

[MaKaVeLi]

Saturday

Quads

Leg Press
100kg x 25
150kg x 25
250kg x 20
300kg x 15
350kg x 12
400kg x 10

H.Strength Leg Extension: done with a 2 sec squeeze at the top
70kg x 12
70kg x 12
70kg x 10

Calves

Seated Calf Raise
40kg x 18
60kg x 15
70kg x 10

Finished off with a couple of light sets on seated Hamstring Curls

Cardio

Treadmill: Medium to High intensity for 20 mins, calories burned = 245

Cross-trainer: low to medium intensity for 30 mins, calories burned = 405

Time: 90mins
Result:

 

[MaKaVeLi]

Monday

Chest

Incline Bench Press
20kg x 20
40kg x 12
60kg x 10
70kg x 8
80kg x 4 + 2 assist
85kg x 2 + 2 assist

Flat DB Press
32.5kg x 8
32.5kg x 7
32.5kg x 7

Incline DB Flye
15kg x 12
17.5kg x 10
17.5kg x 8

Back

H.Strength Iso-lateral DY Row
40kg x 20
60kg x 12
80kg x 10
90kg x 8
100kg x 6
DROP
80kg x 6: my back was fairly destroyed at this point...mind-muscle connection was spot-on as usual, felt nothing in my arms

Seated Cable Row
40kg x 10
45kg x 10
50kg x 10

DB Pullover
32.5kg x 12
37.5kg x 8
40kg x 6 + 2 assist

Wide-Grip Lat Pulldown
60kg x 10
62.5kg x 8
65kg x 8

Time: 85 mins
Result: Incline was more respectable than last week and surprisingly just 2 reps off a PB for both 80kg and 85kg...overall pretty happy with the session

 

[MaKaVeLi]

Leg session went pretty well...will post it up later when I have the time

 

[ironheart]

big sessions you're doing these days bro. keep up the good work

 

[MaKaVeLi]

^ Thanks mate!

Tuesday

Quads

BB Squat
40kg x 12
60kg x 10
80kg x 8
100kg x 4: find it easy from parallel but half-way up the squat it gets tougher
100kg x 4 + 2 spot
110kg x 2 + 2 spot

Leg Press
300kg x 15
350kg x 12
350kg x 14

H.Strength Leg Extension
80kg x 10
80kg x 10
80kg x 12

Hamstrings

Seated Leg Curl
30kg x 12
40kg x 10
50kg x 10
60kg x 10

DB SLDL
32.5kg x 10
35kg x 10
37.5kg x 8

Calves

Standing Machine Calf Raise
80kg x 30
200kg x 20
200kg x 18
200kg x 15
DROP
80kg x 8

Time: 90 mins
Result: It seems I have a lot of power in my squat from the bottom of the movement but I needed a little spot at around 45 degrees. Not sure how I can fix this??

 

[PrinceVegeta]

Great session MAK!

 

[El Freako]

You've got some good strength in your legs there.

With that weak spot in your squat a good trick is to drop the weight back a fair bit and do some sets where you go down, pause at your weak point then power out of it. Then gradually increase the weight back to where you were and go for the full range of movement. I did this for a few weeks and had good results.

 

[Rocky]

Sounds like your hams and glutes are stronger than your quads maybe as they come into play more in the lower portion of the squat! But then looking at your leg pressing I find that hard to believe!

 

[miamiracing]

great work, quads getting stronger every workout

 

[h0ke]

That Saturdays session was strong, very nice pressing there! Good to see some cardio too .
Mondays session looks solid too. U did chest and back in same day, that sound pretty harsh.
U got that 100kg and more actually!

 

[MaKaVeLi]

PrinceVegeta - thanks mate

ElFreako - thanks for droppin by and thanks for your tips. The thing is that my sticky point is at 45degrees so theoretically I should be able to go heavier...at any rate, I'll be doing some partial squats

Rocky - haha, yeah it's an odd one really - I'm thinking it could have to do with my lower back strenth as it's at the sticy point at which I feel the lower back gets used the most in the squat movement. Partial squats for the win!

miamiracing - thanks man...it's been a while since I last did squat but it took a session to get back into it and I was fairly happy with it. yeah mate, hopefully I'll get that 120kg soon!

h0ke - cheers mate :xyxythumbs: yeah monday sessions are pretty harsh but I consider my saturday legs n cardio sesh to be the toughest in the week.

 

[Hypocrisy86]

Theres those DB SLDLs again
those must be very popular !
BB squats are insane, 230+lbs nice nice!
also those leg presses, killing the weights and pumping up them blood
awesome.

 

[MaKaVeLi]

Wednesday was cardio and abs...60 mins of cardio and 20 mins of abs...yay

in more interesting news...

Thursday

Shoulders

Seated Smith Machine Military Press (taking into account bar weighs 7kg)

27kg x 12
47kg x 10
57kg x 10
67kg x 8
72kg x 3 + 2 spot

Standing DB Side Lateral
7.5kg x 12
10kg x 12
12.5kg x 10
12.5kg x 10

BB Upright Row
40kg x 15
50kg x 10
60kg x 9
DROP
40kg x 10

One-Arm Cable Side Lateral (Starting behind the back)
7.5kg x 15
10kg x 12
12.5kg x 12

Arms

BB Curl
20kg x 12
30kg x 10
40kg x 8
45kg x 5: gutted I didn't make at least 6
40kg x 6

Ezy-Bar Skull-crusher
27.5kg x 12
32.5kg x 10
47.5kg x 8
52.5kg x 5 + 4 spot

Incline DB Curl
12.5kg x 12
15kg x 7
12.5kg x 8

Cable-Rope Pushdown
45kg x 12
45kg x 12
45kg x 12

Cable-Rope Hammer Curl
35kg x 12
35kg x 10
35kg x 10

Time: 85mins
Result: wanted to blast the medial head of the delts and I achieved that...