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Messages - vag

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361
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 16, 2022, 12:16:52 pm »
Right. I had a conversation with a runner friend a couple of hours ago and he noted that i must also practice carb gels.
Damn it there is not enough time. I got 3 more weeks plus the final one. Ill focus more.

362
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 16, 2022, 04:02:47 am »
15 September

SS1a : DIPS: 5 @ BW
SS1b : CHINUPS: 5 @ BW
SS1 info : 6 rounds
-Small improvements if form/ROM.

PLANK:
Front 2x45'' , Right 45'' , Left 45''

TREADMILL:
Low aerobic zone run 5.2K @ 45:00 ( 8:38 pace )

363
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 15, 2022, 05:06:37 am »
14 September

Easy run 8K @ 46:59 (5:52 pace)

More or less same with last week. I thought i was slow but when i finished i realized i just went too easy, i wasn't tired at all.
Need to start actively pushing a bit more, time is running out, only 30 days left for the half marathon.

364
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 14, 2022, 10:06:27 am »
13 September

SQUAT:
10@10kg
10@20kg ( +2 reps )
10@30kg ( +2 reps )
10@40kg ( +2 reps )
8@45kg ( +3 reps )

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

LAT PULL DOWN:
12@41kg ( +5 kg )
12@47kg ( +6 kg )
12@47kg
12@53kg
12@53kg

VERTICAL LEG RAISES: 2x15 @ BW
45° BACK EXTENSION: 2x20 @ BW

STATIONARY BIKE : 30 minutes / forgot to log distance.

365
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

366
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 )

367
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.

368
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.

369
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!

370
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

371
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!

372
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.

373
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

374
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.

375
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

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