Show Posts

This section allows you to view all posts made by this member. Note that you can only see posts made in areas you currently have access to.


Messages - vag

Pages: 1 ... 12 13 [14] 15 16 ... 341
196
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: July 04, 2023, 05:30:31 am »
3 July

SS1a : HORIZONTAL BENCH PRESS MACHINE: 4x10 @ 55kg / 4x8 @ 60kg ( +5 kg ) , (-2 reps) for 4 sets
SS1b : SEATED ROWS: 4x10 @ 59kg / 4x8 @ 65 kg ( +6 kg ) , (-2 reps) for 4 sets
SS1 info : 8 rounds

STATIONARY BIKE: 20 minutes / 12.5 km

197
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: July 03, 2023, 05:42:20 am »
30 June

RDL:
8@20kg
8@40kg
8@60kg ( +10 kg )
8@70kg ( +10 kg )
6@70kg ( +10 kg ) , ( -2 reps )


SS1a : SEATED DB OHP: 10 @ 15 , 15, 15 , 17,5 , 17,5 kg DBs ( +2.5 kg per hand for 2 sets )
SS1b : SEATED ROWS: 10 @ 53, 53, 53, 59, 59  kg ( +6 kg for 2 sets )
SS1 info : 5 rounds

STATIONARY BIKE : 20 mins / 12.5km


2 July

"Tempo" RUN

3K warmup
Sprint 3x1500m / 90'' walking rest
1K cool down

Was aiming a regulated pace of 5:15 , i got 4:45 , 5:10 , 5:00. Very pleasant surprise to be so fast @ 30C/85%RH.
Also, watch keeps improving my metrics. I know have the best race estimations for half and full marathon EVER, 1:54 & 4:19.
5K & 10K race time estimations are at my current PR levels, but ive seen better estimations there. However the long distances then were worse than now. Interesting.

198
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: June 30, 2023, 07:27:52 am »
29 June

UPRIGHT ROW: 10@30, 30, 32,5, 32,5, 32,5 kg  ( +2.5 kg for 3 sets)

SS1a : Z-BAR CURLS: 12@22.5kg
SS1b : TRICEP ROPE PUSH DOWN : 12@17kg
SS1 info : 4 rounds

TREADMILL : 20 mins / 3.75km ( 5:20 pace )

199
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: June 29, 2023, 06:38:16 am »
28 June

Low aerobic zone run

7K @ 51:12 ( 7:18 pace )


200
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: June 28, 2023, 04:49:45 am »
27 June

SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 55kg
SS1b : SEATED ROWS: 10 @ 59kg
SS1 info : 8 rounds

STATIONARY BIKE: 20 minutes / 12 km

201
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: June 27, 2023, 11:41:17 am »
26 June

Run 8K @ 46:08 ( 5:46 pace )

Performance is enduring the heat, but the feeling is not pleasant at all anymore.
I will keep grinding though.

202
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: June 24, 2023, 06:34:39 am »
23 June

PM:

RDL:
8@20kg
8@40kg ( +10 kg )
8@50kg ( +10 kg )
8@60kg ( +10 kg )
8@70kg ( +10 kg )


SS1a : SEATED DB OHP: 10 @ 15 kg DBs ( +2.5 kg per hand for 2 sets )
SS1b : SEATED ROWS: 10 @ 53  kg ( +6 kg for 2 sets )
SS1 info : 5 rounds

Strong!


Night:

"Speed form" RUN

2K warmup
Sprint 8x400m / 90'' walking rest
23 cool down

Way too hot now, 30C at 11pm.
Was aiming a regulated pace of 4:15 , nailed it. Got a couple 4:20s when tired, finished with an all out 3:55.
Great, watch acknowledges and keeps improving my fitness metrics.


Double training because i won't train at weekend, oh yeah!!

203
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: June 22, 2023, 09:46:16 am »
21 June

UPRIGHT ROW: 5x10@30 kg

SS1a : Z-BAR CURLS: 12@22.5kg ( +2.5 kg )
SS1b : TRICEP ROPE PUSH DOWN : 12@17kg
SS1 info : 4 rounds  ( +1 round )

STATIONARY BIKE: 20 minutes / 12 km

204
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: June 21, 2023, 11:50:06 am »
20 June

Run 8K @ 45:52 ( 5:44 pace )

Slower than last time but still very fast for the amount of heat and sweat ( 9pm temperature now around 30C/86F).
Watch agrees, it factors heat and acclimatization to it so even though im getting slower, fitness metrics are all improving.
Very nice.

205
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: June 20, 2023, 11:35:57 am »
Quote from: LBSS on June 20, 2023, 09:52:44 am
where'd you go?

Munich, Germany. Been there many times, i feel a little cozy now when visiting lol.


19 June

SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 55kg  ( +5 kg )
SS1b : SEATED ROWS: 10 @ 59kg ( +6 kg )
SS1 info : 8 rounds ( +1 round )
-Strong!

STATIONARY BIKE: 20 minutes / 12 km

206
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: June 19, 2023, 11:22:52 am »
5 days business trip abroad, no training. Missed traveling abroad so much, haven't gone since before covid.

18 June

Tempo run

2K warmup
3x1500m  / 2 minutes walking rest.
2.5K cool down

Was aiming for 5:10 pace for the 1500s. It includes a small heat regulation as night temperature over the all-day-sunburned-asphalt is now >25C (around 80F).
I got 4:53 , 5:13 , 4:48. Awesome!!!

Will try to really step my game up till end July that im off for holidays.
As of today, engaged more strict 16-8 intermittent fasting, low-carb too on the no-lift days.

207
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: June 13, 2023, 09:22:06 am »
12 June

SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 50kg
SS1b : SEATED ROWS: 10 @ 53kg
SS1 info : 7 rounds



TREADMILL : Low aerobic zone run 45' @ 6.55K ( 6:53 pace )
If i am not mistaken, this is an all time low aerobic zone run pace  :personal-record:

208
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: June 12, 2023, 08:00:03 am »
9 June

RDL:
8@20kg
8@40kg ( +10 kg )
8@50kg ( +10 kg )
8@60kg ( +10 kg )
8@70kg ( +10 kg )

SS1a : SEATED DB OHP: 10@15kg DBs ( +2.5 kg per hand for 2 sets )
SS1b : LAT PULL DOWN: 10@53kg ( +6 kg for 2 sets )
SS1 info : 5 rounds

SS2a : Z-BAR CURLS: 12@17kg
SS2b : TRICEP ROPE PUSH DOWN : 12@17kg
SS2 info : 5 rounds  ( +new superset )


11 June

"Speed form" RUN

2K warmup
Sprint 8x400m / 90'' walking rest
2K cool down

Was aiming for around 4:15 pace (some small heat regulation). Got exactly that average, started at 4:05 fresh, ended at 4:25 tired.



209
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: June 09, 2023, 12:57:10 pm »
8 June

Low aerobic zone run

10K @ 1:14:36 ( 7:27 pace )

Slower 10''/km compared to last time but its perfectly fine considering the increasing heat and the upped (+2K) distance.

210
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: June 08, 2023, 06:02:10 am »
6 June

Run 8K @ 43:41 ( 5:27 pace)

Unexpected crazy fast run, despite the increasing heat. Didn't even feel difficult or taxing either. No clue how or why.
Very very welcomed lol.


7 June

ATG SQUAT:
8@20kg ( +10 kg )
8@30kg ( +10 kg )
8@40kg ( +10 kg )
8@50kg ( +10 kg )
6@50kg ( +10 kg ) , ( -2 reps )

SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 50kg
SS1b : SEATED ROWS: 10 @ 53kg
SS1 info : 7 rounds ( +2 rounds )

Very nice.

Pages: 1 ... 12 13 [14] 15 16 ... 341