MaKaVeLi's Log

Rocky · 01-10-2006, 05:36 AM

Nice session again man! Gotta love them lunges!

MaKaVeLi · 01-10-2006, 06:49 AM

^^they're supposed to primarily hit the quads but I felt it more in my ass! Hammys were getting worked too...I think it'll help with my squats though

MaKaVeLi · 01-12-2006, 04:47 AM

Thursday

Shoulders

Seated BB Military Press: (15 - w/up,12,10,3,8) - 20kg, 40, 60, 70, 60
DB Side Laterals: (12,12,10,10) - 10kg, 10, 12.5, 12.5
Cable Side Laterals: (12,8,13) - 18lbs, 21, 18
Reverse Pec-Deck: (12,10,10) - 105lbs, 135, 135

Triceps

Close-Grip Bench Press: (12 - w/up,10,5,4) - 40kg, 60, 80, 90: could have done another 3-4 reps on 80kg but was reserving strength for the last set
Seated DB Extensions: (12,10,4) - 30kg, 40, 50: thought I'd go heavier than usual
Cable-Rope Pushdowns: (15,12,12,10,10,15) - 30lbs, 42, 48, 54, 54, 36

Time: 85mins
Result: Was a really good workout, hit both shoulders and tris hard...

Q80_MuscleHed · 01-12-2006, 05:14 AM

good job man :) .. wasn't that 50 kilos for tri too heavy ?

MaKaVeLi · 01-12-2006, 06:13 AM

Yeah it was some heavy weight but i managed to pull off 4 good reps from it...i did it to give my tris a bit of a shock so I won't be touching that weight again for a while...

Q80_MuscleHed · 01-12-2006, 06:21 AM

nice job man :) .. keep it .. i hate when my tri's failed to complete the reps especially with chest workout

Rocky · 01-12-2006, 06:31 AM

Gotta puash the envelope every now and again! Nice work man!

billy d · 01-12-2006, 07:40 AM

nice work my man, as long as it felt good shockin the muscle like that with some heavier weight then fuck it...GROWWWWWWWW

MaKaVeLi · 01-13-2006, 11:04 PM

Was too sore in my ass from lunges on tues to be able to do deadlifts yesterday so worked out back 2day instead!

Saturday

Back

Deadlifts: (12,10,10,4,2,1) - 40kg, 60, 100, 120, 140, 160: slowly increasing...but lower back STILL giving me troubles!
DB Rows: 3x10 - 35kg
Reverse Grip Lat Pulldowns: (12,10,8,6) - 47.5kg, 54, 67, 73.5
Lat Pulldown Machine: (10,10,8,12) - 55kg, 65, 85, 65

Traps

Didn't have time to do any...

Time: 90 mins
Result: forearms were killing me by the end...will start doing pull-overs next week

Rocky · 01-14-2006, 02:27 PM

Nice man! Good deadlift weight despite your back probs! Be careful! :)

pickle · 01-15-2006, 05:52 AM

your lower back strength is going great... Ill be back into deadlifts after my comp getting pb's with u hopefully

Q80_MuscleHed · 01-15-2006, 07:55 AM

great improvment on ur deadz man .. keep it up :)

MaKaVeLi · 01-16-2006, 04:46 AM

Monday

Chest

Flat BB Bench Press: 1st 2 sets w/up(12,12,10,10,8,4) - 40, 40, 60, 70, 80, 90
Hammer Strength Chest Press: (12,7,6) - 120kg, 140, 140
Incline DB Flys: (12 - w/up,10,10,8) - 10kg, 12.5, 15, 17.5: went really deep

Biceps

BB Curls: (12,10,6) - 22.5kg, 30, 32.5: useless...I used to do 40kg for 6 reps
Incline DB Curls: (12,8,8) - 10kg
Cable-Rope Compound Curls: (12,10,10,10) - 30lbs, 36, 42, 36

Time: 85mins
Result: Have been neglecting biceps for a while now and it's really starting to show...will start doing bis twice a week to get it back up