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Messages - vag

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451
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: January 07, 2022, 05:44:43 am »
6 January

Low aerobic zone run 12K @ 1:31:45 ( 7:38 pace )

First low aerobic run of the year, not bad at all. Humidity was out of this world, 95%, clear skies but everything soaked, whack!

452
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 07, 2022, 05:37:10 am »
Ah , Val Thorens, what a pick, that place is like no other. A lovely shithole full of pubs and alternative dudes, standing at 2300m, so always packed with snow, ski in ski out to the majestic 3-valee ski area. And whenever you feel the lifestyle overwhelms you you can ski yourself to a Michelin star restaurant in Courchevel.

453
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: January 05, 2022, 04:24:38 am »
4 January

SS1a : PUSHUPS : 20@ BW
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 10 rounds

SS2a : PUSHUPS : 25@ BW
SS2b : BENT ROWS : 25 @ 25kg
SS2 info : 2 rounds

Same with last time. 500 reps feels like norm now.
I plan to start adding 25-s sets now so split the presentation in 2 super-sets, although it is the same thing, just different reps.

454
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: January 04, 2022, 04:15:03 am »
Happy new year all!
A lot of food was eaten, a lot of whisky was drunk and a lot of cigars were smoked. Totally worth it  ;D

And now let's go.

3 January

Easy run 10K @ 57:31 ( 5:45 pace )

Nice and easy, solid steady pacing this time. Good start.

Running goals for 2022 :
Sub 2-hours half-marathon
Sub 47:30 10K ( 4:45 pace )
Sub 22:00 5K

Id really like to get back to the gym and do some real lifts, but that will have to wait for the end of the pandemic, hopefully not too far away now, a few more months of patience.

Cheers!  :lololol:

455
Progress Journals & Experimental Routines / Re: New year new me
« on: January 04, 2022, 04:05:05 am »
I also had problems with inverted rows, so Im doing those silly 'back-widows'. They are prescribed to be done on the floor or standing at a wall, but i do them at the doorway for a greater ROM.
It is not the best or most compound exercise in the world but it does get difficult with controlled high rep scheme and gives you some real lat soreness (and bruises at the spots under the elbows that you push lol ).
Also, i am using a power bag, you can't order it but can't you build one? Any pullable object that weighs  over 15kg can make a great one-arm-bent-row workout.

456
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: January 04, 2022, 03:57:05 am »
Damn, i miss those skiing weeks soooo much!

457
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: December 30, 2021, 09:02:26 am »
29 December

SS1a : PUSHUPS : 10x20 / 2x25 @ BW
SS1b : BENT ROWS : 10x20 / 2x25 @ 25kg
SS1 info : 12 rounds

Did 5 extra reps at the last 2 supersets just to reach the 500 total reps milestone  :personal-record:  ;D

458
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: December 28, 2021, 02:10:00 pm »
28 December

Low aerobic zone run 11K @ 1:20:44 ( 7:20 pace )

Very nice for not having done a low aerobic run in 4 weeks, expected 7:30 pace or more, 7:20 is dope.
Also this was done in horribly humid weather, over 90%, everything wet without any rain.

459
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: December 27, 2021, 01:01:30 pm »
26 December

Easy run 10K @ 55:14 ( 5:31 pace )

Pacing got rusty, couldn't find a sweet spot, whenever i was losing focus i was going too fast ( pace around 5:00 ) and then slowing down and recovering at around 6:00.

460
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: December 23, 2021, 05:20:59 am »
22 December

SS1a : OVERHEAD PRESS: 15 @ 25kg
SS1b : BACK WIDOWS : 15 @ BW
SS1 info : 6 rounds

SS2a : UPRIGHT ROWS : 15 @ 25kg
SS2b : BACK WIDOWS : 15 @ BW
SS2 info : 6 rounds

Still too busy in the daylight and too cold outside at nights, no running.

461
Progress Journals & Experimental Routines / Re: ADARQ's journal
« on: December 23, 2021, 05:17:16 am »
Quote from: CoolColJ on December 22, 2021, 05:57:21 am
I used to be into the whole car modding thing, had a souped up Nissan Pulsar, with a GTI-R bonnet. A 1990s official Nissan WRC rally variant

Not mine, but it looked similar



Ah, the GTi-R is legendary, here in Europe it was called Sunny. Pure fantasy material back then, a rally car that could hit the roads.

462
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: December 21, 2021, 04:21:14 am »
20 December

SS1a : PUSHUPS : 20 @ BW
SS1b : BENT ROWS : 20 @ 25kg
SS1 info : 12 rounds

463
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: December 20, 2021, 06:26:11 am »
A combination of winter weather ( very windy, frost level temperatures, sudden storms ) , lots of work and my moderna booster shot sabotaged the rest of the training week.
I would be ok with it if Xmas ( and the expected fitness and training masacre ) weren't around the corner. Oh well.

18 December

Easy run 14K @ 1:19:32 ( 5:41 pace )

Fastest long run ever , previous bests were 14K @ 5:45 / 13 K @ 5:43  :personal-record: :ibrunning:
10K was 55:14 , pacing 5:30 10K is now basic, wow.
Also this was truly an easy run, not pushing it at all. Happy! 

464
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: December 14, 2021, 04:22:49 am »
Hey im all in for trying to find your own preferred path through theories. And also a balanced training is always better IMHO.
As for upper body muscles and running though, i am absolutely sure they are just deaed weight.
Just look at the 5K olympics finish , those guys look like they couldn't lift a bar to save their lives:


Even the 800m guys , which is more of a long sprint than a short distance race, they are still underdeveloped:


And now that i proved upper body is worthless for running, let's see what i did yesterday for my running training  :trollface::

13 December

SS1a : PUSHUPS : 20 @ BW ( 5 reps for 2 sets )
SS1b : BENT ROWS : 20 @ 25kg ( 5 reps for 2 sets )
SS1 info : 12 rounds

480 total reps, that must be a  :personal-record: or something. Wasn't easy, chest and back could take it but arms were very close to failure at the last sets.

465
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: December 13, 2021, 05:33:27 am »
9 December

C1a : OVERHEAD PRESS : 15 @ 25 kg
C1b : BICEP CURLS : 12 @ 25 kg
C1c : CHAIR TRICEP DIPS : 15 @ BW
C1 info : 10 rounds


12 December

Tempo run

4K slow jog warmup
Sprint 3 x 1500m / 2 minutes walking rest
2K slow jog cool down

Target pace for the 1500s is 4:50
I got 4:49 / 4:47 / 4:48

Could go faster but decided to stick to the target pace.
Winter weather is giving me a hard time to stay consistent, i just gotta squeeze runs in whenever i see acceptable conditions.

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