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Messages - vag

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451
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: January 19, 2022, 04:05:33 am »
18 January

C1a : OVERHEAD PRESS : 15 @ 25 kg
C1b : BICEP CURLS : 12 @ 25 kg
C1c : CHAIR TRICEP DIPS : 15 @ BW
C1 info : 8 rounds ( -2 rounds )

Arms got too tired so i terminated early, shoulders were good for more. Makes sense, shoulders were still worked but i haven't done arms work since 9 Dec.

452
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: January 18, 2022, 07:51:21 am »
A combination of lots of work, freezing weather and low motivation have caused a week off. I could force a couple of workouts after mid-week but decided to just let it happen.
Lets' see if i can bounce back strong.

17 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

Matched last time's reps. Of course it felt harder than 2 weeks ago but I'm happy i pulled it through.

453
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: January 08, 2022, 08:57:49 am »
7 January

Tempo run

3K slow jog warmup
Sprint 4 x 1500m / 2 minutes walking rest ( +1 sprint )
1.5K slow jog cool down

Target pace for the 1500s is 4:50
I got 4:43 / 4:47 / 4:40 / 5:00

Added a 4th sprint. I got tired though so i missed target pace at that last one. Clear negative on the other 3 though so overall great.
Now i will start progressively overloading the easy and low aerobic runs mileage. My plan is set, next October that is this big night race, i am competing at the half marathon  :headbang:

454
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!

455
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.

456
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.

457
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:

458
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.

459
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!

460
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

461
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.

462
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.

463
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.

464
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.

465
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

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