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Messages - vag

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316
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.

317
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!

318
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.

319
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...

320
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.

321
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

322
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 ).

323
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 !

324
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!

325
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

326
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:

327
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!

328
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: October 25, 2022, 03:27:31 am »
24 October

SQUAT:
10@20kg ( +10 kg )
10@30kg ( +10 kg )
10@40kg ( +10 kg )
10@50kg ( +10 kg )
10@50kg

HORIZONTAL BENCH PRESS MACHINE:
12@50kg ( +5 kg )
12@55kg ( +5 kg )
12@55kg
12@55kg
10@60kg ( +5 kg ) , ( -2 reps )

SEATED ROWS:
12@53kg ( +6 kg ) 
12@53kg
12@59kg ( +6 kg ) 
12@59kg
10@65kg ( +4 kg ) , ( -2 reps )

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


STATIONARY BIKE: 30 minutes / 18K

329
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: October 24, 2022, 03:52:44 am »
Thank you!!!
As for going all the way, of course it is the plan. It is amazing how addictive it becomes conquering new achievements. It will take more dedication but it obviously works.
And since I'm Greek, what is more more obvious and glorious as a goal than doing the classic marathon route.
I am eyeing the one in 2 years from now but if training goes too well i could do it next year too.

Training log catch-up:

20 October

DEADLIFT:
12@30 kg
10@50 kg
8@70 kg
5@80 kg
3@90 kg
1@100kg ( extra set )
-First time lifting 100kg after idk how many years, 3? 4? Nice.

SEATED DB OHP:
12@15 kg each hand
12@15 kg each hand
12@17,5 kg each hand ( +2.5 kg per hand )
12@17.5 kg each hand
12@17.5 kg each hand

WIDE GRIP LAT PULL DOWN:
12@47 kg
12@53 kg
12@59 kg ( +6 kg )
12@59 kg
12@59 kg

WOOD CHOPPERS: 3x15 each side @ 11kg


STATIONARY BIKE : 30 minutes / 16K


21 October

SS1a : DIPS: 6 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 6 rounds
-Feeling strong. Nice.

TREADMILL : Low HR zone run 45mins / 5.5K


22 October

"Speed form" run

-4K warm up
-Sprint 8x400m / 2 mins walking rest
-2K cool down

Didn't know what to expect for the 400s. Was secretly hoping i can get 4:00 km pace average, almost nailed it, sprints were all between 4:00 and 4:15, fastest 3:45.


330
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: October 24, 2022, 03:28:19 am »
Good to know, thanks for the heads up!

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