[MaKaVeLi]

Friday

Back

Deadlifts 1st 2 sets warmup (12,10,8,6,4,3) 40kg, 60, 80, 100, 120, 120: had to stop it at 3 on the last set coz my lower back muscles were getting quite cramped, but wasn't expecting much anyway seeing this is the 1st time after injuring my back during deadlifts 8 months ago...

Hammer Strength - Hammer Grip Rows (12,10,8,7) - 60kg, 80, 90, 100
Hammer Grip Lat Pulldowns (12,6,15) - 47.5lbs, 54, 31.5: dont ask...

Traps

Was really pressed for time coz the gym was closing early today so did a random set of seated DB shrugs and then did some standing machine shrugs

Time: 80 mins
Result: Needed more time!! Don't understand why my hammer grip lat pulldowns are so weak in comparison to normal lat pulldowns. Also I'll definately look to add some poundage on deadlifts in the near future.

[Rocky]

Damn respectable weight for deads having had such a long layoff - you'll be slamming on the poundage in no time!

[Void]

if your doing all that cardio in 1 day, and trying to gain muscle at the same time I think it could hurt you

[MaKaVeLi]

Originally Posted by Void

if your doing all that cardio in 1 day, and trying to gain muscle at the same time I think it could hurt you

Well I should avoid that by ensuring I get enough protien throughout the day aswell as taking L-Glutamine. Anyhow I had done an insane phase last year where I did 4 hours of high-intensity cardio per week for 10 weeks in addition to weight training. During this 10 week phase I went from 84kg - 73kg and at the same time I had gotten a lot stronger so I really doubt that doing just 2.5 hours of low-intensity cardio per week will affect me at all.

[MaKaVeLi]

thanx rocky, having injured my back just really put me off going seriously at the gym for that whole time so I'm really just trying to get back into it as much as I can for all that wasted time

[MaKaVeLi]

Just letting you know these are the reps I do un-assisted so I Dont include the extra reps I do that are assisted with spotting. It's kind of hard to compare last week's performance if you include the reps that are assisted because its hard to quantify how much somebody spots you...

Monday

Chest

Incline BB Bench Press - first 2 sets w/up(12,12,12,6,5,3) - 50kg, 50, 60, 80, 80, 85: - definate increase on last week
Flat DB Press (10, 5, 4) 30kg, 35, 35: Went ok considering chest was almost already destroyd
Cable Cross-overs (12, 10, 6) - 42lbs, 48, 54 - each hand: "Sometimes you gotta add that poundage to beef that muscle up"

Biceps

Machine Preacher Curls with Ezy-Grip bar (12 -w/up,10,8,6) 40lbs, 50, 60, 70
DB Concentration Curls (10,6,7) 10kg, 12.5, 12.5

Time: 90 mins
EDIT: Result: Really happy with how chest went, biceps should be stronger though...

[MaKaVeLi]

Tuesday

Quads

BB Squats - first 2 sets w/up (12,12,10,10,10,8) - 40kg, 40, 60, 70, 80, 90 : 1st time doing squats for 3 months and back wasnt feeling too good either, next week I'll add some poundage
Matrix Machine Leg Press (12,10,10) 86kg, 120, 134: was a weird new machine so harder than usual leg presses
Leg Extensions (12,10,10,10,13,15) 47, 54, 68, 82, 89, 47: did reps for the burn

Hamstrings

Lying Hamstring Curls (12,10,8,5) 30lbs, 36, 42, 48
One-legged standing Hamstring Curls (10,10) 12lbs, 12lbs: found this really hard

Calves

Standing Machine Calf Raises (12,10,10,15) 150, 195, 240, 270

Time: 95 mins
Result: Need to get Hammys stronger and hopefully back should be a lot better soon to allow me to progress again in squat

[pickle]

good stuff kiwi, I wish I had the balls to try knew things. Everytime I do i find them beneficial. what the hell is a matrix leg press lol

[MaKaVeLi]

Man i will never use that matrix leg press ever again!! matrix makes a whole range of equipment - most of which have a weird range of motion thats quite annoying... i'm usually up for trying anything new but never again on those matrix branded machines!

[Rocky]

Well at least you can say you tried it...and you won't be touching it again!

[MaKaVeLi]

Thursday

Shoulders

Seated DB Press: 1st 2 sets w/up(12,12,10,10,8,8) - 10kg, 15, 17.5, 20, 22.5, 25: DB's touching shoulders so using lighter weights
Seated Side Laterals Raises: (12,10,8,8,10,12) - 7.5kg, 7.5, 7.5, 10, 10, 5: was experimenting with reps
Seated Rear Lateral Raises: (12,8,8,8,12) - 7.5kg, 10, 10, 10, 7.5
BB Front Raises (12 - w/up,10,10,10,7) - 13.5kg, 16, 18.5, 21, 22.5

Triceps

Close-grip Bench Press (elbows tucked in): (12 - w/up,10,8,6) - 40kg, 60, 70, 80
DB French Press: (12,10,8,8) - 35kg, 40, 42.5, 42.5
Reverse Grip Cable Pushdown: (12-w/up,10,10,12,12,12) - 36lbs, 42, 48, 54, 54, 54: 1st time doing this so a bit lost on reps

Time: 90 mins
Result: 1st time doing this workout scheme so will get number of reps sorted for next week, other than that a good workout!

[Banshee20]

Looks like your workouts are going really well Makaveli!

LOL at the Matrix Leg Press machine, sounds weird. We have a few leg machines at our gym with a very odd range of motion and I avoid them at all costs now too. They kill my knees.

Keep up the awesome work. :)

Banshee