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Messages - vag

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841
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 10, 2020, 10:51:40 am »
7 February 2020

Bodyweight@session : ~85kg
Soreness : none?
Injuries/aches : none

T0DDDAY'S GPP

Workout #2 ( Week #1 )

SUPERSET 1 - SQUAT ++ OHP:
6@42,5kg ( +2,5 kg ) ++ 8@32,5kg ( +2,5 kg )
6@42,5kg ( +2,5 kg ) ++ 8@32,5kg ( +2,5 kg )
6@42,5kg ( +2,5 kg ) ++ 8@32,5kg ( +2,5 kg )
6@42,5kg ( +2,5 kg ) ++ 8@32,5kg ( +2,5 kg )

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
17@50kg ++ 15
15@55kg ( +2,5 kg ) ++ 20 ( + 5 reps )
10@60kg ++ 18 ( + 3 reps )
5@70kg ++ 15

Was a bit short on time, had to sacrifice one set of each of the last 2 exercises.


8 February 2020

RUN 7.1KM @ 49:16

Tried to go 'comfortable' to get a 'normal' aerobic workout for the first 5km , then go very sow for another 2 to get some low impact effect in.
Watch said it was a great workout for improving VO2max. But also it turns out that i can't get this low effort running. The last 2 kms were a big fail. Even extremely slow/boring paces have my heart rate up to 150bpm. I have to walk to bring it down to the ~130 area. Walking at 6-6.5kmh is the only way. If i jog at the same pace, it goes 140+ immediately. FML.
Also, coach/watch says my VO2 max is on a constant downhill. Started 45 1 month ago, then 44, now after Saturday 43. Says im still doing too much intense stuff and i need to do low impact for balance.
Ok Ill do a few more super slow super boring sessions this week and then at the weekend im gonna go do a flat area 5K time trial so both I and the watch see what i can really do right now.

842
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 07, 2020, 05:26:19 am »
6 February 2020

Bodyweight@session : ???
Soreness : some legs and shoulders
Injuries/aches : none

1½ hours full court basketball.
All fine, pretty good endurance, strength, speed/explosiveness. Copuple of decent jumps too.
Had quite a bit of muscle fatigue. Mostly at arms ( that i worked previous day ). But played through it easily.

843
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 06, 2020, 06:41:28 am »
5 February 2020

Bodyweight@session : ~85kg
Soreness : still glutes abs lats arms but diminishing
Injuries/aches : none


[SS1a]STANDING Z BAR CURLS:
12@25kg
12@27,5kg
12@27,5kg
12@30kg

[SS1b]TRICEPS ROPE PULL DOWN:
12@17kg
12@23kg
12@23kg
12@23kg

DB SHRUGS:
15@20kg each hand
15@20kg each hand
15@20kg each hand

SUPERSET : 45 DEG HYPEREXTENSIONS ++ STANDING CABLE WOODCHOPPERS
15 @ BW +++ 15 EACH SIDE @ 11kg
15 @ BW +++ 15 EACH SIDE @ 11kg

Modified my 'beach work day'  (usually 3d gym session of the week, skipping it when i can only do 2 ).
Stopped OHP since it is included in T0dddays GPP. Added core work.
Quick fun workout. I like.

844
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 05, 2020, 12:01:52 pm »
4 February 2020

Bodyweight@session : ~85kg
Soreness : VERY sore upper abs and glutes. Sore deltoinds, trapezoids, lats, biceps. wrecked!
Injuries/aches : none

TREADMILL : 4.7KM @ 47:30

Average heart rate :130 ( exactly the initial goal ).
Main benefit : aerobic base.
Nice. Still haven't reached the optimal load of low impact work. But im very close now.

845
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 04, 2020, 08:17:44 am »
3 February 2020

Bodyweight@session : ~85,5kg
Soreness : none
Injuries/aches : none

T0DDDAY'S GPP

Workout #1 ( Week #1 )

SUPERSET 1 - SQUAT ++ OHP:
6@40kg ++ 8@30kg
6@40kg ++ 8@30kg
6@40kg ++ 8@30kg
6@40kg ++ 8@30kg
-A bit too easy but wanted to start easy.

SUPERSET 2 - DB BSS ++ PULLUPS:
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
8 each leg @ 10kg DBs ++ 6 @ BW
-BSS was ok, pullups too hard, not even dead hang and still i couldnt get more than 6.

SUPERSET 3 - RDL ++ SLANT BENCH LEG RAISE:
17@50kg ++ 15
13@55kg ++ 15
10@60kg ++ 15
5@70kg ++ 15
-Thought 50/55kg would be easy for 20/15 reps RDL, i thought wrong. 60/70 for 10/5 reps were easy.

Good start. Average heart rate was 122/max 155. Due to the no-squat-rack-imposed low squat weight, HR doesnt rise much at first superset. Looks like 110 average in first, 130-140 at the others.
Coach said main gain of this workout was anaerobic endurance / lactic acid tolerance.
Nice.

846
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: February 03, 2020, 12:21:19 pm »
So , my Garmin Fenix 6 has officially been assigned as my personal trainer. I tried to keep planing the training myself and just use it to track how it goes but it ain't happening, it dug deep in my mind and it took over, im convinced it knows better than me so ill follow its intentions for a while ( watsup skynet? ).


29 January

TREADMILL : 4.5KM @ 41:30

Goal was a long LISS workout ( as coach ordered ). Used variable speed to keep heart rate just below 140bpm.
Coach said it was a good workout to improve aerobic base, but im still way below on low impact load the last 30 days.


31 January

Bodyweight@session : ~85,5kg
Soreness : none?
Injuries/aches : none

RDL:
8@20kg
8@40kg
8@60kg
8@80kg
8@90kg ( +5 kg )

DIPS:
10@BW
10@BW
10@BW
10@BW
10@BW

SEATED CABLE ROW:
10@65kg ( +6 kg )
10@65kg
10@65kg
10@65kg
10@65kg


1 February 2020

RUN 8K @ 55:08

HR zome training again, variable pace to keep HR around 150bpm at all times. Sadly, although i felt i was going too easy and slow, at the last 2 km i had to really slow down to keep HR @ 150.
Coach said it was a high intensity workout with main goal/benefit at muscle endurance and lactic acid threshold. Dafuq, it felt easier!


Im gonna change my weights plan. Ive been doing the same thing for way too long.
Since weather is still not good enough to run at nights, so i cant get the volume and variety of running workouts that i want, i will be doing  T0DDDAY'S GPP in the weight room. It fits the specific gyms equipment better, it adds fitness/body comp gains and it is very flexible too, can do it 2 or 3 times a week depending on how fresh i feel or how much weather allows me to run.
Lets see if coach will approve it too lol.

847
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 29, 2020, 06:30:06 am »
28 January 2020

Bodyweight@session : 85,5kg
Soreness : none
Injuries/aches : none

PAUSED ATG SQUAT:
10@10kg
10@20kg ( extra set )
10@30kg
10@40kg
10@50kg
SL BOX KB SQUAT:
8 each leg @ BW + 10kg ( extra set )
-Nice.

SEATED HORIZONTAL CHEST PRESS MACHINE:
10@60kg
10@65kg ( +5 kg )
10@65kg
10@65kg
10@65kg

WIDE GRIP LAT PULL DOWN:
10@59kg
10@65kg
10@65kg
10@65kg
10@65kg

Had my right knee bugging after Saturday's run. Scary AF. Pain was minimal, but there, all the time, even at walking. I haven't had the slightest knee issue ever, not even once, so i have this mentality that is my knee acts up, it is.... athletic career ending event lol.
Didn't train at all Monday. Bugging disappeared, except from a sudden small reappear at night. All clear all day Tuesday so at night i squatted. No bugging before, while and after. Gonna do an LISS treadmill today and skip bball tomorrow. If all go well ill run again at weekend.

848
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 27, 2020, 07:43:40 am »
24 January 2020

Bodyweight@session : ~85,5kg
Soreness : none?
Injuries/aches : none

RDL:
8@20kg
8@40kg
8@60kg
8@80kg
8@85kg

DIPS:
10@BW
10@BW
10@BW
10@BW
10@BW

SEATED CABLE ROW:
10@59kg
10@65kg ( +6 kg )
10@65kg
10@65kg
10@65kg


25 January 2020

RUN 5K @ 27:51
JOG 1K

Garmin says i'm beat. Average heart rate was 165. Aerobic and anaerobic load is way too high and performance index/VO2 max are slightly deteriorating, it says i need to do more low impact work for recovery/balance. Which is obliviously right. I'm on it.

849
Basketball / Re: RIP Kobe Bryant -> 2020-01-26
« on: January 27, 2020, 06:55:30 am »
 :'( :'( :'(

850
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 24, 2020, 09:43:14 am »
23 January 2020

Bodyweight@session : ???
Soreness : some legs and shoulders
Injuries/aches : none

1½ hours full court basketball.
Not much to report. Very good endurance. Strength/speed/explosiveness felt a bit off. Vert feels upgraded. Should try some jumps soon.

Garmin guys, do you also have that "Body battery" measurement thing? Is it any trustworthy? I only have my watch for 1 week, in the beginning that body battery worked as expected, going down in the day and going up at nights, but the last days it is stuck to 10% and it wont go up. Also, what about sleep quality? Watch says i sleep shit, although i do get almost 8 hours daily. Deep sleep is too low and im also "under pressure" the whole time so im not resting well. Arte those any trustworthy or should i ignore them ( or at least take them with a -good- pinch of salt? ).

851
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 23, 2020, 08:21:52 am »
22 January 2020

Bodyweight@session : ~85,5kg
Soreness : none?
Injuries/aches : none

SEATED NEUTRAL GRIP DB OHP:
10@17,5kg each hand ( +2,5 kg )
10@17,5kg each hand
10@17,5kg each hand
10@17,5kg each hand
10@17,5kg each hand

[SS1a]STANDING Z BAR CURLS:
12@25kg ( +2,5 kg )
12@27,5kg ( +2,5 kg )
12@27,5kg
12@30kg

[SS1b]TRICEPS ROPE PULL DOWN:
12@17kg
12@23kg ( +6 kg )
12@23kg
12@23kg

DB SHRUGS:
15@20kg each hand
15@20kg each hand
15@20kg each hand
-Kinda paused now.

852
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 22, 2020, 04:56:17 am »
21 January 2020

Bodyweight@session : ?
Soreness : legs, mostly glutes, chest, lats
Injuries/aches : none

RUN 5KM @ 27:55
COOL DOWN JOG 1KM @ 7:48
TOTAL : 6KM @ 35:46

I was sore and it was night and cold ( 5'C or so ) and humid and all , but i felt i had to run, to keep up with it, feel my body will forget how to run.
Wasn't nice though. That feeling of cold air on sweaty skin, not good. Ice cold air in lungs isn't that good either. Fuck winter!

853
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 21, 2020, 04:34:24 am »
20 January 2020

Bodyweight@session : 85kg
Soreness : none
Injuries/aches : none

PAUSED ATG SQUAT:
10@10kg
10@20kg
10@30kg
10@40kg
10@50kg
SL BOX KB SQUAT:
8 each leg @ BW + 10kg ( extra set )
-Nice.

SEATED HORIZONTAL CHEST PRESS MACHINE:
10@60kg ( +5 kg )
10@60kg
10@65kg ( +5 kg )
10@65kg
10@65kg

WIDE GRIP LAT PULL DOWN:
10@59kg
10@65kg ( +6 kg )
10@65kg
10@65kg
10@65kg

Approaching limit strength @ push & pull.
Not even close in squats but im gonna change it up: Will reduce ATG volume, will ramp up 'heavy' SLs and maybe do drop-set(s) at the end.

854
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 20, 2020, 06:24:13 am »
17 January 2020

Bodyweight@session : ~85kg , crazy fluctuation
Soreness : none?
Injuries/aches : none

RDL:
8@20kg
8@40kg
8@60kg
8@80kg ( +10 kg )
8@85kg ( +5 kg )

DIPS:
10@BW
10@BW
10@BW
10@BW
10@BW

SEATED CABLE ROW:
10@59kg ( +6 kg )
10@59kg
10@65kg ( +6 kg )
10@65kg
10@65kg

Nice.

855
Progress Journals & Experimental Routines / Re: Age vs Vertical
« on: January 17, 2020, 10:44:36 am »
^^^
Nah. Quitting has been so effortless and without consequences that it enrages me i didnt do it earlier.
The weight gain is was intended, most of it, maybe 0.5 to 1 kg up from eating and drinking well without working out for 10 days ad Xmas holidays but that's all.

Quote from: vag on October 22, 2019, 05:51:32 am
21 October 2019

Bodyweight@session : ~84kg
...
...
...
Ok i think i want to bulk a bit till Xmas. Pack some muscle. 3 weight days per week, 1 bball and 1 cardio. Then switch focus to running again, some nice races in spring.

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