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Messages - vag

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316
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.

317
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 )

318
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

319
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: November 09, 2022, 06:42:58 am »
8 November

Run 8K @ 42:22 ( 5:18 pace )

Was sort on time so upped the tempo a bit to make up for the less distance/duration.
Extremely happy to get low 5' pace, never saw it coming.

320
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: November 09, 2022, 06:39:48 am »
Amazing that you fit 4 runs in an abroad holiday week!

321
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: November 08, 2022, 04:56:32 am »
7 November

DEADLIFT:
Build up to 2x5 @ 85 kg ( +5 kg )

BENT DB ROW:
3x12 each hand @ 17.5 kg  ( +2.5 kg )

WIDE GRIP LAT PULL DOWN:
3x12 @ 53 kg

BB ROW: ( new exercise )
3x12 @ 30 kg

SEATED CABLE ROW 5' BURN :
15+10+10+10+10+10+10+5 = 80 reps @ 47kg ( +5 reps )

EZ BAR PREACHER CURL:
3x12 @ 17 kg

DB CONCENTRATION CURL:
3x12 each hand @ 7.5kg

SEATED DB CURL 5' BURN:
15+15+10+10+10+10 = 70 each hand @ 7.5kg ( +16 reps )

Noob gains haha.

322
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: November 07, 2022, 03:57:12 am »
^Sounds good, ill check it, i was using notes on the phone, still a lot to type. Thanks!

4 November

SQUAT:
3x10 @ 50 kg

DB LUNGE:
3x12 each leg @ 10kg DBs

LEG EXTENSION 5' BURN:
20+15+10+10+10+15  = 80 reps @ 17 kg

STIFF LEG DEADLIFT:
3x10 @ 30 kg

SL LEG CURL 5' BURN:
15+10+15+15 = 55 reps each leg @ 5kg (lol)

SL STANDING CALF RAISE:
4x15 each leg @ BW


STATIONARY BIKE : 30 minutes / 17.5K

Wow a full legs workout. It has been ages.
Didn't run all weekend due to weather. Hard to keep up with 4 lift days and running but ill do my best. If only treadmill running wasn't that deadly boring...

323
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: November 04, 2022, 01:12:22 pm »
^^^
hahahaa, hopefully not!
Pheidippides as he arrives at athens be like "man, i would die for an energy gel now"  :P


3 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
I think 15+10+10+10+10+10 = 65 reps @ 25 kg ?

UPRIGHT ROW:
3x12 @ 25 kg

DB SHRUG 5' BURN
20+15+15+15+20 = 85 res @ 15 kg DBs

SEATED WRIST BB CURL :
3x12 @ i think 12 kg ?

BB STATIC HOLD 5' BURN:
I think 60'' + 45'' + 30'' + 30'' + 30'' + 30'' = 3:45'' @ 30kg

TREADMILL: Low HR zone run 30mins / 4.28K ( 7:00 pace )

So many exercises and sets and loads, hard to remember all, must start writing down what i did.

324
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: November 03, 2022, 05:04:18 am »
2 November:

HORIZONTAL BENCH PRESS MACHINE:
3x10 @ 55 kg

INCLINE DB BENCG PRESS :
3x12 @ 15 kg DBs

DIPS:
3xAMRAP : 7 7 7

PECK DECK:
3x12 @ 30 kg

DB BENCH PRESS 5' BURN:
15 + 10 + 10 +10 +10 +10 = 65 reps @ 15 kg DBs

EZ BAR SKULLCRUSHER:
3x12 @ 17 kg

SEATED DB TRICEP EXTENSION :
3x12 @ 15 kg

CABLE TRICEP PUSHDOWN 5' BURN:
15 + 15 + 10 + 10 +10 +10 +10 = 65 reps @ 11 kg

WOOD CHOPPERS:
3x15 each side @ 11kg

325
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: November 02, 2022, 05:30:37 am »
1 November

Run 10K @ 57:38 ( 5:45 pace )

Happy to get a rather easy sub-60' 10K in a semi-de-trained state ( last 10 days total = just a treadmill 5K run ).

326
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: November 02, 2022, 05:24:14 am »
The teacher's/parent's ultimate fulfillment is when the student/kid surpasses him. I get it, it is a bit to soon, first time etc, but it is a good thing.
Let the little bird spread her wings and fly, you don't need to fly along, just sit back and enjoy the spectacle !

327
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: November 01, 2022, 04:47:38 am »
So after a bit of searching, i decided to do this 4-day split for a while: https://www.muscleandstrength.com/workouts/4-day-maximum-mass-workout

Why this? No particular reason. It seems fun, has all the main lifts i wanna be doing, has kinda different splits and exercises than i'm used to and it features those funny 5 minute burners concept.
Ok , lets get a little bigger  :headbang:

31 October

DEADLIFT:
Build up to 2x5 @ 80 kg

BENT DB ROW:
3x12 @ 15 kg

WIDE GRIP LAT PULL DOWN:
3x12 @ 53 kg

BB ROW Duh, skipped by mistake

SEATED CABLE ROW 5' BURN :
15+15+10+10+10+15 = 75 reps @ 47kg

EZ BAR PREACHER CURL:
3x12 @ 17 kg

DB CONCENTRATION CURL:
3x12 each hand @ 7.5kg

SEATED DB CURL 5' BURN:
12+12+10+10+10 = 54 each hand @ 7.5kg


SLANT BENCH LEG RAISE: 2x20 @ BW
45° BACK EXTENSION: 2x20 @ BW

Went kinda easy, haven't done something similar (more than 1 exercise for the same muscle) for ages. I like this programm, it is fun!

328
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: October 31, 2022, 06:06:42 am »
27 October

DEADLIFT:
12@30 kg
10@50 kg
8@70 kg
5@80 kg
3@90 kg
1@100kg
1@110kg ( extra set )

SEATED DB OHP:
12@15 kg each hand
12@15 kg each hand
12@17,5 kg each hand
12@17.5 kg each hand
12@17.5 kg each hand

WIDE GRIP LAT PULL DOWN:
12@53 kg ( +6 kg )
12@53 kg
12@59 kg
12@59 kg
12@59 kg

WOOD CHOPPERS: 3x15 each side @ 11kg


STATIONARY BIKE : 40 minutes / 23.5K

329
Progress Journals & Experimental Routines / Re: Kingfush
« on: October 31, 2022, 05:58:37 am »
2 straight years of daily 495, no misses. Insane, at least!  :headbang: :highfive: :ibsquatting:

330
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: October 27, 2022, 03:05:44 am »
25 October

SS1a : DIPS: 6 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 6 rounds
-Better. A couple of 7s in the dips.

TREADMILL : 5K @ 25:43
-Was short on time so did an uptempo one. By far the fastest 5K on treadmill ever and also my fastest 5K ( and the first one breaking 26' ) since April. Superb!

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