196
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 )
Low aerobic zone run
7K @ 51:12 ( 7:18 pace )
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197
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
SS1a : HORIZONTAL BENCH PRESS MACHINE: 10 @ 55kg
SS1b : SEATED ROWS: 10 @ 59kg
SS1 info : 8 rounds
STATIONARY BIKE: 20 minutes / 12 km
198
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.
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.
199
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!!
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!!
200
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
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
201
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.
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.
202
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: June 20, 2023, 11:35:57 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
203
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.
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.
204
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
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
205
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.
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.
206
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.
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.
207
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.
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.
208
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: June 06, 2023, 12:48:58 pm »
31 May
Low aerobic zone run
8K @ 58:00 ( 7:15 pace )
Nice , yet a little faster again
1 June
RDL:
8@20kg
8@30kg
8@40kg
8@50kg
8@60kg
SS1a : SEATED DB OHP: 10 @ 12.5 , 12.5 , 15 , 15 , 15 kg DBs
SS1b : SEATED ROWS: 12 @ 47 , 47, 53 , 53 , 53 kg
SS1 info : 5 rounds
4 June
"VO2 MAX" RUN
2K warmup
Sprint 4x800m / 90'' walking rest
2K cool down
Heat is here. Not that much yet but body is not ready for it. Was aiming 4:30 paces for the sprints, barely got 4:50 average.
Low aerobic zone run
8K @ 58:00 ( 7:15 pace )
Nice , yet a little faster again
1 June
RDL:
8@20kg
8@30kg
8@40kg
8@50kg
8@60kg
SS1a : SEATED DB OHP: 10 @ 12.5 , 12.5 , 15 , 15 , 15 kg DBs
SS1b : SEATED ROWS: 12 @ 47 , 47, 53 , 53 , 53 kg
SS1 info : 5 rounds
4 June
"VO2 MAX" RUN
2K warmup
Sprint 4x800m / 90'' walking rest
2K cool down
Heat is here. Not that much yet but body is not ready for it. Was aiming 4:30 paces for the sprints, barely got 4:50 average.
209
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: May 31, 2023, 09:02:49 am »
30 May
ATG SQUAT:
8@10kg
8@20kg
8@30kg
8@40kg
8@50kg
HORIZONTAL BENCH PRESS MACHINE:
10@50kg
10@50kg
8@55kg
8@55kg
8@55kg
LAT PULL DOWN:
10@53kg
10@53kg
8@59kg
8@59kg
8@59kg
STATIONARY BIKE: 20 minutes / 12 km
ATG SQUAT:
8@10kg
8@20kg
8@30kg
8@40kg
8@50kg
HORIZONTAL BENCH PRESS MACHINE:
10@50kg
10@50kg
8@55kg
8@55kg
8@55kg
LAT PULL DOWN:
10@53kg
10@53kg
8@59kg
8@59kg
8@59kg
STATIONARY BIKE: 20 minutes / 12 km
210
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: May 30, 2023, 03:53:22 am »
29 May
Run 8K @ 46:18 ( 5:47 pace)
Another no training weekend. Previous was election-travel-home, this one was packed-with-social-stuff (and alcohol lol). Damn it. I want more consistency!
On the bright side my runs are feeling good, even with this low frequency there is improvement in feel AND in watch numbers.
Run 8K @ 46:18 ( 5:47 pace)
Another no training weekend. Previous was election-travel-home, this one was packed-with-social-stuff (and alcohol lol). Damn it. I want more consistency!
On the bright side my runs are feeling good, even with this low frequency there is improvement in feel AND in watch numbers.