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Messages - vag

Pages: 1 ... 6 7 [8] 9 10 ... 341
106
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.

107
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 )

108
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:

109
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.

110
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!

111
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.



112
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.

113
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 !!!!

114
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

115
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

116
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

117
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: December 08, 2023, 11:02:20 am »
4 December

ATG SQUAT:
5@55kg
5@57,5kg
5@60kg ( +2.5 kg )
5@62,5g ( +2.5 kg )
5@65kg ( +5 kg )

DB BENCH : 2x10 @ 17.5kg each hand 2x10 @ 20kg each hand ( +2.5 kg per hand for 2 sets )
DB ROW : 4x10 @ 20kg each hand
DB OHP :  2x10 @ 15kg each hand 2x10 @ 17.5kg each hand ( +2.5 kg per hand for 2 sets )
DB CURL :  3x12 @ 12.5kg each hand
DB TRICEP EXT :  3x10 @ 17.5kg


5 December

TREADMILL 7K @ 41:02 ( 5:51 pace )


6 December

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

PECK DECK: 3x12 @ 40kg ( +5 kg for all sets )
LEG EXTENSION : 4x10 @ 35kg
SL LEG CURL :  4x10 @11kg
PULLUPS : 7-6-5-5 ( +1 rep for 2nd set )
SEATED LATERAL RAISE : 3x10 @ 7.5kg each hand ( +2.5 kg per hand for all sets )
DB HUMMER CURL : 3x10 @ 12.5kg each hand
ROPE PUSHDOWN :  3x10 @ 17kg ( +2.5 kg per hand for all sets )


Naturally, i am getting stronger in the gym and slower in the runs. It's a good blend though, focus is strength while not losing much run fitness. It works so far.

118
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: December 04, 2023, 11:45:03 am »
29 November

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

PECK DECK: 3x12 @ 30kg ( +5 kg for all sets )
LEG EXTENSION : 4x10 @ 35kg ( +1 set )
SL LEG CURL :  4x10 @11kg ( +1 set )
PULLUPS : 7-6-5-5 ( +1 rep for first 2 sets )
SEATED LATERAL RAISE : 3x10 @ 5kg each hand
DB HUMMER CURL : 3x10 @ 10kg each hand
ROPE PUSHDOWN :  3x10 @ 17kg


30 November

TREADMILL 35 minutes / 6.27K ( 5:35 pace )


1 December

DEADLIFT :
5 @ 75kg
5 @ 80kg ( +2.5 kg )
5 @ 80kg ( +2.5 kg )
5 @ 85kg ( +5 kg )
5 @ 85kg ( +5 kg )

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

119
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: November 28, 2023, 05:25:53 am »
27 November

ATG SQUAT:
5@55kg
5@57,5kg ( +2.5 kg )
5@57,5kg
5@60kg ( +2.5 kg )
5@60kg ( +2.5 kg )

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

Feeling getting stronger every session, I missed that.

120
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: November 27, 2023, 06:32:18 am »
24 November

DEADLIFT :
5 @ 75kg
5 @ 77,5kg ( +2.5 kg )
5 @ 77,5kg ( +2.5 kg )
5 @ 80kg ( +5 kg )
5 @ 80kg ( +5 kg )

INCLINE DB PRESS : 4x10 @ 15kg each hand
LATERAL DB RAISE : 4x10 @ 7.5kg each hand
LAT PULL DOWN : 4x10 @ 59kg
EZ BAR CURL : 3x12 @ 25kg
SKULL CRASHERS : 3x12 @ 25kg
DB SHRUGS : 3x12 @ 20kg each hand

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