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Messages - vag

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301
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: November 29, 2022, 04:25:50 am »
28 November

DEADLIFT:
Build up to 2x5 @ 92.5 kg ( +2.5 kg )

BENT DB ROW:
3x12 each hand @ 20 kg

WIDE GRIP LAT PULL DOWN:
12-12-10 @ 59 kg  ( +6 kg ) ,  ( -2 reps at last set )

BB ROW:
3x12 @ 40 kg ( +2.5 kg )

SEATED CABLE ROW 5' BURN :
15 + 10 + 10 + 10 + 8 + 7 + 5 = 65 reps @ 59kg ( +6 kg ) , ( -5 reps )

EZ BAR PREACHER CURL:
3x12 @ 22.5 kg

DB CONCENTRATION CURL:
3x12 each hand @ 12,kg ( +2.5 kg )

SEATED DB CURL 5' BURN:
13 + 12 + 10 + 10 + 10 + 10 = 65 each hand @ 10kg

302
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: November 28, 2022, 05:41:01 am »
25 November

SQUAT:
3x10 @ 50 kg

DB LUNGE:
3x12 each leg @ 12.5kg DBs  ( +2.5 kg each hand )

SL BOX SQUATS:
3x12 each leg @ BW + 6kg KB

LEG EXTENSION 5' BURN:
15 + 15 + 10 + 10 + 10 + 10  + 5 + 5 = 80 reps @ 29 kg ( +6 kg )

STIFF LEG DEADLIFT:
3x10 @ 47.5 kg ( +2.5 kg )

SL LEG CURL 5' BURN:
13 + 12 + 10 + 10 + 10 + 10 = 65 reps each leg @ 11kg ( +5 reps per leg )

SL STANDING CALF RAISE:
4x15 each leg @ BW

303
Progress Journals & Experimental Routines / Re: Reboot - get lean, get hops
« on: November 28, 2022, 05:36:23 am »
10' rim touch (which looks like you are grazing) is 81cm / 32''.
Not bad at all for our age!!!!  :ibjumping:

304
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: November 25, 2022, 11:57:05 am »
24 November

SEATED DB OHP :
3x10 @ 17.5 kg DBs

ARNOLD PRESS:
3x12 @ 12.5 kg DB

DB LATERAL RAISE:
3x12 @ 7.5 kg DBs

BB OHP 5' BURN
12 + 10 + 8 + 8 +7 + 5 + 5 + 5 + 5 = 65 reps @ 30 kg  ( +5 reps )

UPRIGHT ROW:
3x12 @ 30 kg ( +2,5 kg per hand )

DB SHRUG 5' BURN
15 + 15 + 15  + 10 + 10 + 10 + 10 = 75 res @ 20 kg DBs ( +10 reps )

SEATED WRIST BB CURL :
3x12 @15 kg ( +3 kg )

BB STATIC HOLD 5' BURN:
90'' + 60''  + 45''  + 45'' = 4:00 @ 35 kg

305
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: November 24, 2022, 06:17:30 am »
22 November:

VERTICAL BENCH PRESS MACHINE:
3x10 @ 60 kg

INCLINE BENCH DB PRESS :
3x12 @ 17,5 kg DBs

DIPS:
3xAMRAP : 7, 8, 8  ( +1 rep )

PECK DECK:
3x12 @ 40 kg  ( +5 kg )

DB BENCH PRESS 5' BURN:
15 + 13 + 12 + 10 + 8 + 7 + 10 = 65 reps @ 17,5 kg DBs ( +5 reps )

EZ BAR SKULL CRUSHERS:
3x12 @ 22.5 kg

SEATED DB TRICEP EXTENSION :
3x12 @ 15 kg

CABLE TRICEP PUSHDOWN 5' BURN:
10 + 10 + 10 + 10 + 8 + 7 + 5 + 5 + 5 = 70 reps @ 17 kg ( +10 reps )


23 November

TREADMILL : 8K @ 45:00 ( 5:37 pace )

This is the longest and fastest-long-run ever on treadmill, very nice.

306
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: November 22, 2022, 05:47:29 am »
21 November

DEADLIFT:
Build up to 2x5 @ 90 kg

BENT DB ROW:
3x12 each hand @ 20 kg

WIDE GRIP LAT PULL DOWN:
3x12 @ 53 kg

BB ROW:
3x12 @ 37.5 kg ( +2.5 kg )

SEATED CABLE ROW 5' BURN :
15 + 13 + 12 + 10 + 10 +10 = 70 reps @ 53kg ( +5 reps )

EZ BAR PREACHER CURL:
3x12 @ 22.5 kg ( +2.5 kg )

DB CONCENTRATION CURL:
3x12 each hand @ 10kg

SEATED DB CURL 5' BURN:
15 + 10 + 10 + 10 + 10 + 10 = 65 each hand @ 10kg ( +3 reps )

307
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: November 21, 2022, 04:47:32 am »
18 November

SQUAT:
3x10 @ 50 kg

DB LUNGE:
3x12 each leg @ 10kg DBs

SL BOX SQUATS:
3x12 each leg @ BW + 6kg KB ( +6 kg )

LEG EXTENSION 5' BURN:
15 + 15 + 10 + 10 + 10 + 10  + 10 = 80 reps @ 23 kg ( +6 kg ) , ( -15 reps )

STIFF LEG DEADLIFT:
3x10 @ 45 kg ( +5 kg )

SL LEG CURL 5' BURN:
10 + 10 + 10 + 10 + 10 + 10 = 60 reps each leg @ 11kg ( +6 kg ) , ( -10 reps per leg )

SL STANDING CALF RAISE:
4x15 each leg @ BW

And yet another no-run weekend. Very tired and busy on Saturday, heavy rain all Sunday. FML.

308
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: November 18, 2022, 04:31:00 am »
17 November

SEATED DB OHP :
3x10 @ 17.5 kg DBs ( +2,5 kg per hand )

ARNOLD PRESS:
3x12 @ 12.5 kg DBs ( +2,5 kg per hand )

DB LATERAL RAISE:
3x12 @ 7.5 kg DBs

BB OHP 5' BURN
10 + 10 + 10 + 8 +7 + 5 + 5 + 5 = 60 reps @ 30 kg  ( +5 kg ) , ( -15 reps )

UPRIGHT ROW:
3x12 @ 27.5 kg ( +2,5 kg per hand )

DB SHRUG 5' BURN
13 + 12 + 10 + 10 + 10 + 10 = 65 res @ 20 kg DBs ( +2,5 kg per hand ) ,  ( -20 reps )

SEATED WRIST BB CURL :
3x12 @12 kg ( +3 kg )

BB STATIC HOLD 5' BURN:
60'' + 60''  + 60''  + 60'' = 4:00 @ 35 kg  ( +5 kg' ) , ( -30'' )

309
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: November 17, 2022, 06:38:44 am »
16 November:

VERTICAL BENCH PRESS MACHINE:
3x10 @ 60 kg ( +5 kg )

INCLINE BENCH DB PRESS :
3x12 @ 17,5 kg DBs

DIPS:
3xAMRAP : 7, 7, 8

PECK DECK:
3x12 @ 35 kg

DB BENCH PRESS 5' BURN:
15 + 10 + 10 + 8 + 7 + 10 = 60 reps @ 17,5 kg DBs ( +2.5 kg per hand ) , ( -15 reps )

EZ BAR SKULL CRUSHERS:
3x12 @ 22.5 kg  ( +2.5 kg )

SEATED DB TRICEP EXTENSION :
3x12 @ 15 kg

CABLE TRICEP PUSHDOWN 5' BURN:
10 + 10 + 10 + 10 + 10 + 10 = 60 reps @ 17 kg ( +6 kg ) , ( -20 reps )

WOOD CHOPPERS:
3x15 each side @ 17kg ( +6 kg )

Felt kinda week. Did progress, but the feeling was grinding the whole time.

310
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: November 16, 2022, 06:08:38 am »
15 November

Run 10K @ 567:45 ( 5:40 pace )

Nice, humidity was over 90%, was sweating line crazy although temperature was like 10'C/50'F.
Very happy to be able to keep this 10K "base" level with just 1 run per week. But i will step my mileage game up.

311
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 16, 2022, 03:46:11 am »
There is no better training plan setter and motivation source for me, than a race date with a barely reachable target for it. Go get that 90' half! :headbang:

312
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: November 15, 2022, 04:11:52 am »
14 November

DEADLIFT:
Build up to 2x5 @ 90 kg ( +5 kg )

BENT DB ROW:
3x12 each hand @ 20 kg  ( +2.5 kg )

WIDE GRIP LAT PULL DOWN:
3x12 @ 53 kg

BB ROW:
3x12 @ 35 kg ( +5 kg )

SEATED CABLE ROW 5' BURN :
15 + 10 + 10 + 10 + 10 + 8 + 7 = 65 reps @ 53kg ( +6 kg ) , ( -15 reps )

EZ BAR PREACHER CURL:
3x12 @ 20 kg ( +2.5 kg )

DB CONCENTRATION CURL:
3x12 each hand @ 10kg  ( +2.5 kg )

SEATED DB CURL 5' BURN:
12 + 10 + 10 + 10 + 10 + 10 = 62 each hand @ 10kg ( +2.5 kg ) , ( -8 reps )

SLANT BENCH LEG RAISE: 2x20 @ BW

45° BACK EXTENSION: 2x20 @ BW

-Feeling stronger now. Like it.
-Decided to focus the 'burn' sets style on maximum load that leads to around 60 reps, making it something like EMOM 12s

313
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: November 14, 2022, 05:27:37 am »
11 November

SQUAT:
3x10 @ 50 kg

DB LUNGE:
3x12 each leg @ 10kg DBs

SL BOX SQUATS:
3x12 each leg @ BW

LEG EXTENSION 5' BURN:
20 + 15 + 15 + 15 + 15 + 15  + 15 = 95 reps @ 17 kg ( +15 reps )

STIFF LEG DEADLIFT:
3x10 @ 40 kg ( +10 kg )

SL LEG CURL 5' BURN:
20 + 15 + 15 + 10 + 10 = 70 reps each leg @ 5kg ( +15 reps per leg  )

SL STANDING CALF RAISE:
4x15 each leg @ BW

No running at the weekend again, damn it. Saturday i had a big headache and Sunday got too social.

314
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: November 11, 2022, 06:35:10 am »
10 November

SEATED DB OHP :
3x10 @ 15 kg DBs

ARNOLD PRESS:
3x12 @ 10 kg DBs

DB LATERAL RAISE:
3x12 @ 7.5 kg DBs

BB OHP 5' BURN
15 + 15 + 10 + 10 + 10 + 8 +7 = 75 reps @ 25 kg ( +10 reps )

UPRIGHT ROW:
3x12 @ 25 kg

DB SHRUG 5' BURN
20 + 20 + 15 + 10 + 10 + 10 = 85 res @ 17,5 kg DBs ( +2,5 kg per hand )

SEATED WRIST BB CURL :
3x12 @12 kg?

BB STATIC HOLD 5' BURN:
120'' + 90'' + 60'' = 4:30 @ 30 kg ( +45'' )


STATIONARY BIKE : 45 minutes / 25K ( PR dist and duration, previous best wast 40'/23K )

315
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: November 10, 2022, 06:07:50 am »
9 November:

VERTICAL BENCH PRESS MACHINE:
3x10 @ 55 kg

INCLINE BENCH DB PRESS :
3x12 @ 17,5 kg DBs ( +2.5 kg each hand )

DIPS:
3xAMRAP : 7, 7, 8 ( +1 total reps )

PECK DECK:
3x12 @ 35 kg ( +5 kg )

DB BENCH PRESS 5' BURN:
20 + 15 + 10 + 10 + 10 + 10 = 75 reps @ 15 kg DBs  ( +10 reps )

EZ BAR SKULL CRUSHERS:
3x12 @ 20 kg  ( +2.5 kg )

SEATED DB TRICEP EXTENSION :
3x12 @ 15 kg

CABLE TRICEP PUSHDOWN 5' BURN:
15 + 10 + 10 + 10 + 10 + 10 + 10 + 5 = 80 reps @ 11 kg ( +15 reps )

SLANT BENCH LEG RAISE: 2x20 @ BW

45° BACK EXTENSION: 2x20 @ BW

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