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Messages - vag

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106
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: January 25, 2024, 10:40:01 am »
24 January

ATG SQUAT:
5@55kg ( +5kg )
5@60kg ( +5kg )
5@65kg ( +5kg )
4@70kg ( extra set )

DB BENCH : 10, 9, 9, 9 @ 20kg each hand ( +2.5 kg per hand ) , ( -1 rep for last 3 sets )
SEATED CABLE ROW : 10 @ 41 , 41, 47, 47 kg ( +6 kg for last 2 sets )
DB OHP :  4x10 @ 17.5kg each hand
DB CURL : 3x12 @ 12.5kg each hand
DB TRICEP EXT :  3x12 @ 15kg each hand

I realized i was just going through the workouts lately. Won't progress much like that.
Decided to push the weights and focus on form, making me approach or reach failure in every exercise.

107
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: January 24, 2024, 04:25:30 am »
22 January

SS1a : PUSHUPS: 15 @  BW
SS1b : BACK WIDOWS: 15 @ BW
SS1 info : 10 rounds

Man o man, back is wrecked again from those silly BW 'widows'. They make me more sore than anything.
Must fit its loaded version in my gym sess, e.g. rear delt flys or something.


23 January

TREADMILL , RUN 7.5K @ 44:23 ( 5:55 pace )

0.5K more, 12 seconds/km faster, felt kinda smoother.
Nice.

108
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: January 22, 2024, 06:31:45 am »
Thanks man! Well gladly we also know how to turn it around.

19 January

DEADLIFT :
5 @ 80kg
5 @ 85kg
5 @ 90kg
5 @ 90kg
5 @ 95kg

INCLINE DB PRESS : 4x10 @ 17.5kg
LATERAL DB RAISE : 4x10 @ 10kg each hand
LAT PULL DOWN : 4x10 @ 59kg ( -6 kg for all sets )
EZ BAR CURL : 3x12 @ 25kg ( -2.5 kg for all sets )
SKULL CRASHERS : 3x12 @ 25kg ( -2.5 kg for all sets )
DB SHRUGS : 3x12 @ 20kg each hand

Not bad at all.
Always very rewarding feeling to lift something > BW ( i am currently 85.5kg ).
Now have to work towards a > BW squat ( got 90kg once last March, first time after 2018 ).

109
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: January 19, 2024, 11:36:52 am »
18 January

RUN 7K @ 42:50 ( 6:07 pace )

Felt fat, clumsy, stiff , de-trained and , of course , slow.

Makes sense though, this was the first 'real' (non-treadmill) run since this:

Quote from: vag on November 24, 2023, 11:35:02 am
23 November

Run 7K @ 40:23 ( 5:46 pace )

Weather and work and weights won't let me run. I'm fine as long as i maintain this fitness level, which seems to be happening so far.

Let's get back at it, shall we?

110
Progress Journals & Experimental Routines / Re: Raptor's log
« on: January 19, 2024, 11:29:59 am »
^^^
*2
Haven't squatted near failure recently but it has always been like that for me too.

111
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: January 18, 2024, 10:56:44 am »
17 January

SS1a : DIPS: 6 @ BW
SS1b : CHINUPS: 6  @ BW
SS1 info : 7 rounds
-Strong


TREADMILL:
Low aerobic HR zone run 3K @ 20:58 ( 6:59 pace )

112
Progress Journals & Experimental Routines / Re: Raptor's log
« on: January 18, 2024, 10:52:06 am »
Old age PRs is real deal! Much harder than all time PRs when young.  :highfive:

113
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: January 16, 2024, 05:58:03 am »
15 January

ATG SQUAT:
5@50kg ( +10 kg )
5@55kg ( +10 kg )
5@60kg ( +10 kg )

DB BENCH : 4x10 @ 17.5kg each hand
DB ROW : 4x10 @ 20kg each hand ( +2.5 kg per hand )
DB OHP :  4x10 @ 17.5kg each hand ( +2.5 kg per hand )
DB CURL : 3x12 @ 12.5kg each hand ( +2.5 kg per hand )
DB TRICEP EXT :  3x12 @ 15kg

Wow very strong, almost caught up pre-xmas level in 2 weeks.

114
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: January 15, 2024, 05:16:56 am »
12 January

BENCH PRESS:
5@50kg
5@50kg ( -2.5 kg )
5@50kg ( -5 kg )
5@57.5kg
5@60kg

PECK DECK: 3x12 @ 40kg
LEG EXTENSION : 4x10 @ 35kg ( -5 kg for all sets )
SL LEG CURL :  4x10 @17kg
PULLUPS : 6-6-5-5 ( -1 rep for first 3 sets )
SEATED LATERAL RAISE : 3x10 @ 7.5kg each hand
DB HUMMER CURL : 3x10 @ 12.5kg each hand
ROPE PUSHDOWN :  3x10 @ 17kg

Not much strength lost, went easy yet matched most pre-xmas weights. Nice surprise.


13 January

5 hours skiing
:almostascoolasnyancat:

Best thing in life, by far!

115
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: January 11, 2024, 12:02:23 pm »
10 January

TREADMILL 6K @ 34:23 ( 5:44 pace )

First run activity since 5 December (!!!). Not bad though, actually faster than that last time ( treadmill again, 7K @ 5:50 pace ).
Watch said HR went up to 187bpm and it was exhausting and ill need 4 days to recover but honestly it didn't feel anything like that.
Just a typical get-back-at-it run, clumsy and stiff but also not too tiring and also unexpected fast.



116
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: January 09, 2024, 09:02:09 am »
8 January

ATG SQUAT:
5@40kg ( -20 kg )
5@62,5g
5@45g ( -20 kg )
5@67,5g
5@50kg ( -20 kg )

DB BENCH : 4x10 @ 17.5kg each hand ( -2.5 kg per hand )
DB ROW : 4x10 @ 17.5kg each hand ( -2.5 kg per hand )
DB OHP :  4x10 @ 15kg each hand ( -2.5 kg per hand )
DB CURL : 3x12 @ 10kg each hand ( -2.5 kg per hand )
DB TRICEP EXT :  3x12 @ 15kg ( -2.5 kg )

Easy get back at it session. Went good actually, was much stronger than i expected.

117
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: December 22, 2023, 07:28:48 am »
20 December

ATG SQUAT:
5@60kg
5@62,5g ( +2.5 kg )
5@65g ( +2.5 kg )
5@67,5g  ( +2.5 kg )
5@70kg ( +2.5 kg )

DB BENCH : 4x10 @ 20kg each hand
DB ROW : 4x10 @ 20kg each hand
DB OHP :  4x10 @ 17.5kg each hand
DB CURL :  3x12 @ 12.5kg each hand
DB TRICEP EXT :  3x12 @ 17.5kg


21 December

INCLINE DB PRESS : 4x10 @ 17.5kg
LATERAL DB RAISE : 4x10 @ 10kg each hand
LAT PULL DOWN : 4x10 @ 65kg
LEG EXTENSION : 4x10 @ 40kg
SL LEG CURL :  4x10 @17kg each leg
DB HUMMER CURL : 3x12 @ 12.5kg each hand
ROPE PUSHDOWN :  3x12 @ 17kg
DB SHRUGS : 3x12 @ 20kg each hand

Happy holidays (if you have) and a healthy happy new year to all !!!!

118
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: December 18, 2023, 11:19:58 am »
13 December

BENCH PRESS:
5@50kg
5@52.5kg
5@55kg
5@57.5kg
5@60kg ( +2.5 kg )

PECK DECK: 3x12 @ 40kg
LEG EXTENSION : 4x10 @ 40kg ( +5 kg for all sets )
SL LEG CURL :  4x10 @17kg ( +6 kg per leg for all sets )
PULLUPS : 7-7-6-5 ( +1 rep for 2nd & 3rd set )
SEATED LATERAL RAISE : 3x10 @ 7.5kg each hand
DB HUMMER CURL : 3x10 @ 12.5kg each hand
ROPE PUSHDOWN :  3x10 @ 17kg


15 December

DEADLIFT :
5 @ 80kg
5 @ 85kg
5 @ 90kg ( +5 kg )
5 @ 90kg
5 @ 95kg ( +5 kg )

INCLINE DB PRESS : 4x10 @ 17.5kg
LATERAL DB RAISE : 4x10 @ 10kg each hand
LAT PULL DOWN : 4x10 @ 65kg ( +6 kg for 2 sets )
EZ BAR CURL : 3x12 @ 27.5kg ( +2.5 kg for all sets )
SKULL CRASHERS : 3x12 @ 27.5kg ( +2.5 kg for all sets )
DB SHRUGS : 3x12 @ 20kg each hand

119
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: December 12, 2023, 10:31:11 am »
11 December

ATG SQUAT:
5@60kg ( +5 kg )
5@60kg ( +2.5 kg )
5@62,5g ( +2.5 kg )
5@65g ( +2.5 kg )
5@67,5g  ( +2.5 kg )

DB BENCH : 4x10 @ 20kg each hand ( +2.5 kg per hand for 2 sets )
DB ROW : 4x10 @ 20kg each hand
DB OHP :  4x10 @ 17.5kg each hand ( +2.5 kg per hand for 2 sets )
DB CURL :  3x12 @ 12.5kg each hand
DB TRICEP EXT :  3x12 @ 17.5kg

120
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: December 11, 2023, 11:01:42 am »
8 December

DEADLIFT :
5 @ 80kg ( +5 kg )
5 @ 85kg ( +5 kg )
5 @ 85kg ( +5 kg )
5 @ 90kg ( +5 kg )
5 @ 90kg ( +5 kg )

INCLINE DB PRESS : 4x10 @ 17.5kg
LATERAL DB RAISE : 4x10 @ 10kg each hand
LAT PULL DOWN : 2x10 @ 59kg / 2x10 @ 65kg ( +6 kg for 2 sets )
EZ BAR CURL : 3x12 @ 25kg
SKULL CRASHERS : 3x12 @ 25kg
DB SHRUGS : 3x12 @ 20kg each hand

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