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Messages - vag

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361
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 12, 2022, 04:59:40 am »
9 September

DEADLIFT:
12 @ 30 kg
10 @ 50 kg
8 @ 70 kg
5 @ 80 kg
3 @ 90 kg

SEATED DB OHP:
12 @ 12.5 kg
12 @ 12.5 kg
12 @ 15 kg each hand ( +2.5 kg per hand )
12 @ 15 kg
12 @ 15 kg

SEATED ROWS:
12 @ 40 kg ( +2.5 kg per hand )
12 @ 45 kg ( +2.5 kg per hand )
12 @ 45 kg
12 @ 50 kg  ( +extra set )
12 @ 50 kg

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


STATIONARY BIKE : 30 minutes / 10.5K

362
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 09, 2022, 03:01:14 am »
8 September

SS1a : DIPS: 5 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 6 rounds
-Still very weak.


TREADMILL:
Low aerobic zone run 5.3K @ 45:00 ( 8:19 pace )

363
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 08, 2022, 04:30:27 am »
7 September

Easy run 8K @ 46:34 (5:49 pace)

Niceeee, longest distance so far, first time under 6:00 average pace, all km splits under 6:00 too, first 5K average pace was 5:45
It is coming back.

364
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 06, 2022, 05:03:56 am »
5 September

SQUAT:
10@10 kg
8 @ 20 kg
8 @ 30 kg
8 @ 40 kg
5 @ 45 kg  ( extra set )
-Added a couple of paused reps in every set.

HORIZONTAL BENCH PRESS MACHINE:
12@35kg ( +5 kg )
12@40kg ( +5 kg)
12@45kg ( +5 kg)
12@50kg ( +5 kg)
12@50kg ( +5 kg)

LAT PULL DOWN:
12@35kg ( +5 kg )
12@40kg ( +5 kg )
12@45kg ( +5 kg )
12@50kg ( +5 kg )
12@50kg ( +5 kg )

VERTICAL LEG RAISES: 2x15 @ BW
WOOD-CHOPPERS: 2x15 each side @ 10kg

TREADMILL (LOW AEROBIC HR ZONE) : 30 minutes / 3.7K ( +10 minutes / +1.2 km )

Wow huge progress, 3rd week and it is suddenly coming back good! Now i need a good run.

365
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: September 06, 2022, 04:56:14 am »
Damn it, glad it was near home so you had time to react. Allergic shocks are nasty!

366
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 05, 2022, 04:25:18 am »
2 September

DEADLIFT:
12 @ 30 kg
10 @ 50 kg
8 @ 70 kg
5 @ 80 kg
3 @ 90 kg

SEATED DB OHP:
12 @ 12.5 kg each hand ( +2.5 kg per hand )
12 @ 12.5 kg each hand ( +2.5 kg per hand )
12 @ 12.5 kg each hand
12 @ 15 kg each hand ( +2.5 kg per hand )
12 @ 15 kg each hand ( +extra set )

SEATED ROWS:
12 @ 35 kg ( +2.5 kg per hand )
12 @ 40 kg ( +2.5 kg per hand )
12 @ 45 kg ( +2.5 kg per hand )
12 @ 45 kg
12 @ 50 kg ( +extra set )

STATIONARY BIKE : 20 minutes / 10.5K

367
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 02, 2022, 03:32:17 am »
1 September

SS1a : DIPS: 5 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 6 rounds
-Impressed from how weak i am. 5 dips and 5 (bad form) chinups is my current limit strength.

SLANT BENCH LEG RAISE : 2x20 @ BW ( +5 reps per set )
45° BACK EXTENSION: 2x20 @ BW ( +5 reps per set )

TREADMILL:
7K @ 44:15 ( 6:19 pace )
-Wow nice, even nicer for treadmill. 5K split was 29:20 , back to sub-6 mins pace already!

368
Progress Journals & Experimental Routines / Re: Scooby 2011 Journal
« on: September 02, 2022, 03:17:14 am »
Quote from: Dreyth on September 02, 2022, 12:23:32 am
That username is such a blast from the past for me

Ohhh yes. I remember finding him, there was that shooting around video on yt, with the coins or sth like that at every make, it was impressive that it was just a simple shooting around vid, yet it had music and sound effects and some graphics etc.
Anyone else remembers it? Surely more than a decade old.

369
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: August 31, 2022, 04:50:31 am »
30 August

SQUAT:
10@10kg ( +2 reps )
8@20kg
8@30kg
8@40kg

HORIZONTAL BENCH PRESS MACHINE:
12@30kg
12@35kg
12@40kg
12@45kg
12@45kg ( extra set )

LAT PULL DOWN:
12@30kg
12@35kg
12@40kg
12@45kg
12@45kg ( extra set )


TREADMILL (LOW AEROBIC HR ZONE) : 20 minutes / 2.5K

370
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: August 30, 2022, 04:42:44 am »
29 August

Tempo run

3K slow warmup ( high 7s pace )
1500m @ 5:24 pace
1500m @ 5:35 pace
1000m @ 5:10 pace
2K ultra slow cool down (high 9s pace)

Intuitively expected tempo pace to land around 5:30. It did, it was just the pace that felt like tempo, not fast-easy, not all-out.
Used a shorter distance for the 3rd sprint to see if (how much) i can pick up the pace, that 5:10 was a nice surprise.

Still demotivating that this was so tiring, while in my top form i was doing 4x1500 @ 4:30. Oh well, gotta be patient, it will come along.

371
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: August 29, 2022, 04:42:32 am »
26 August

DEADLIFT:
12 @ 30kg
10 @ 50kg
8 @ 70kg
5 @ 80kg
12 @ 30 kg

SEATED DB OHP:
12 @ 10 kg each hand
12 @ 10 kg each hand
12 @ 12.5 kg each hand
12 @ 12.5 kg each hand

SEATED ROWS:
12 @ 30kg
12 @ 35kg
12 @ 40kg
12 @ 45kg

SLANT BENCH LEG RAISE : 2x15 @ BW
45° BACK EXTENSION: 2x15 @ BW

STATIONARY BIKE : 25 minutes / 13K


28 August

45 minutes snorkeling
30 minutes paddle boarding

#summerisntovertillitsover

372
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: August 26, 2022, 04:10:52 am »
25 August

Easy run 7K @ 47:33 ( 6:47 pace )

As if i wasn't de-trained enough from 1 month since last run, i was also extremely sore from yesterday's squats and on top of that there was 90% humidity.
Lol absolutely horrible run, I'm surprised i even finished it.

373
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: August 25, 2022, 03:35:49 am »
24 August

SQUAT:
8@10kg
8@20kg
8@30kg
8@40kg

HORIZONTAL BENCH PRESS MACHINE:
12@30kg
12@35kg
12@40kg
12@45kg

LAT PULL DOWN:
12@30kg
12@35kg
12@40kg
12@45kg

VERTICAL LEG RAISE: 2x15@BW
45° BACK EXTENSION: 2x15@BW

STATIONARY BIKE : 30 minutes / 15K

YAY!!!  ;D

374
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: August 24, 2022, 04:54:31 am »
Quote from: LBSS on August 23, 2022, 02:01:35 pm
how much do you care about the h/m? because if it's more than a date on the calendar then i'd say that's not enough running. maybe replace one of the cardio cross-training things with another easy run.

i'd also say, don't jump right back into 10k's. ease back into it.

and i'd also say, go get it.

Its more than a date, want to be as fit as possible till then and goal is to finish under 2 hours.
I hear you loud and clear. I guess the 3 lifting days is more because i finally have gym access after almost 2 years. But it can wait 1.5 month.
Or, i can transform one of those cross days accordingly. So instead of a normal 45 minutes lifting followed by 30 minutes stationary bike, i could do a quickie lift ( knock out some pullups and dips ) and then do 45mins to 1hr treadmill. (I insist on the gym because it is much more convenient in my schedule).
Oh well lets start and see how it goes.
Thanks!  :highfive:

375
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: August 23, 2022, 05:06:45 am »
Aaaaand im back.
The usual happened, 3,5 weeks of doing absolutely nothing active, eating whatever crap came my way, drinking alcohol every single day (most days 2-3 drinks ) and smoking cigarillos daily too.
Fucking totally worth it lol. Now lets get back at it.

I need some help planning my new routine:

I have a half marathon race at 15 October. I also have access to the gym again which i intend to use almost every day. It has a C2 rower too.
I am thinking a 3 days weightlifting split, including 30 to 45 minutes stationary bike at the end and then my usual 3 running days split.
So ill be doing the same with before but with the extra mileage of stationary bike and the rower.
Here is a sample:
Monday : Lifting + stationary bike
Tuesday : 10K easy run.
Wednesday : Lifting + rower
Thursday : Long slow run
Friday : Lifting + stationary bike
Saturday : Intensity run ( weekly alternate 1500/800/400 sprints )

Do you guys likey?

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