Author Topic: Age vs VO2max (Read 1603213 times)

vag · « **Reply #3510 on:** April 16, 2018, 06:34:39 am »

14 April 2018

Bodyweight@session : 84,5kg , fake, AM and underfed
Soreness : none
Injuries/aches : none

HALF SQUAT ( tempo 1:1:3 ):
10@20kg
8@40kg
8@60kg
8@80kg
8@90kg ( extra set )
8@100kg

DIPS ( tempo 1:1:3 ):
10@BW
10@BW
10@BW
10@BW ( +1 rep )

CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:3 ):
10@110lbs ( -10 lbs )
10@120lbs
10@130lbs
10@140lbs
8@150lbs ( +10 lbs ), ( -2 reps )

DB SHRUGS ( tempo 1:1:3 ):
12@24kg each hand
12@24kg each hand
12@24kg each hand
-Same weight but switched to slow eccentrics.

PAUSED SEATED CALF RAISE MACHINE ( tempo 1:2:3 ):
12@65kg ( +5 kg )
12@65kg ( +5 kg )
12@65kg ( +5 kg )
-Same weight but switched to slow eccentrics.

VERY good comeback workout. Maybe eccentric tempo was 2,5 at a few reps at last sets but still very strong.

vag · « **Reply #3511 on:** April 17, 2018, 04:49:29 am »

16 April 2018

Bodyweight@session : ~86.25kg
Soreness : quads glutes lats
Injuries/aches : none

ATG SQUAT ( tempo 1:1:3 ):
8@20kg
8@40kg
8@60kg
8@70kg
6@80kg

BENCH PRESS ( tempo 1:1:3 ):
10@20kg
10@40kg
10@50kg
10@55kg
10@60kg

LAT PULLDOWN ( tempo 1:1:3 ):
10@110lbs
10@120lbs
10@130lbs
10@140lbs
8@150lbs

PAUSED STANDING CALF RAISE MACHINE ( tempo 1:2:3 ):
12@BW+75kg
12@BW+75kg
12@BW+75kg

Workout goal was to match reps and weights i did 2 weeks ago. I did it and it wasn't very hard either, happy!

vag · « **Reply #3512 on:** April 19, 2018, 05:29:27 am »

18 April 2018

Bodyweight@session : 86.25kg
Soreness : chest and lats quads hamstrings glutes calves, not minor but neither major.
Injuries/aches : none.

RDL ( tempo 1:1:3 ):
10@20kg
8@50kg
8@70kg
8@85kg
8@95kg

DB LUNGES ( tempo 1:1:3 ):
8 each leg @ 16kg each hand
8 each leg @ 16kg each hand
8 each leg @ 16kg each hand

SEATED SHOULDERS NEUTRAL GRIP DB PRESS ( tempo 1:1:3 ):
10@18kg each hand
10@18kg each hand
10@18kg each hand
10@18kg each hand

BICEPS Z-BAR CURL ( tempo 1:1:3 ):
10@27,5kg
10@27,5kg
10@27,5kg
10@27,5kg

TRICEPS PUSH DOWN ( tempo 1:1:3 ):
10@140lbs
10@140lbs
10@140lbs
10@140lbs

Again, workout target was to match weights/reps of the same workout 2 weeks ago. I did it an it was easier than last time too, that's great!

vag · « **Reply #3513 on:** April 20, 2018, 08:03:42 am »

19 April 2018

Bodyweight@session : ???
Soreness : none
Injuries/aches : none

1½ hours full court basketball.
Much better breaths, with the equivalent positive effect on game, speed, vert, strength. Still far away from where i want to be but better.
Now it gets interesting, time to phase in running again!

vag · « **Reply #3514 on:** April 21, 2018, 11:27:27 am »

20 April 2018

JOG 5KM in 37 minutes.
Cant label it as a run, wanted to do a LISS recovery style session.
Goal was 7.5 mins per km pace which i nailed exactly.
Was fun to feel actively slowing down and even getting bored with a pace that i got supposedly running all out a month ago. Sweet.

vag · « **Reply #3515 on:** April 23, 2018, 04:53:16 am »

21 April 2018

Bodyweight@session : 86,5kg
Soreness : none
Injuries/aches : none

HALF SQUAT ( tempo 1:1:3 ):
10@20kg
8@50kg ( +10 kg )
8@70kg ( +10 kg )
8@90kg ( +10 kg )
8@100kg ( +10 kg )
8@110kg ( +10 kg )
-Beast.

HIP THRUSTS CABLE MACHINE ( tempo 1:2:3 ): ( new exercise )
12@30kg
12@40kg
12@50kg
-So they brought a new machine for hip thrusts and i thought to give it a try. Was... weird haha.
Here it is , found on yt: https://www.youtube.com/watch?v=WdmFwOCc3do
You guys think it is worth bothering?

DIPS ( tempo 1:1:3 ):
10@BW
10@BW
10@BW
10@BW
10@BW ( extra set )
-Great!

CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:3 ):
10@110lbs
10@120lbs
10@130lbs
10@140lbs
10@150lbs ( +2 reps )
-Great!

DB SHRUGS ( tempo 1:1:3 ):
12@26kg each hand ( +2 kg per hand )
12@26kg each hand ( +2 kg per hand )
12@26kg each hand ( +2 kg per hand )
-Nice.

PAUSED SEATED CALF RAISE MACHINE ( tempo 1:2:3 ):
12@65kg
12@65kg
12@65kg
-Nice, ready to up.

Very strong workout!!!

vag · « **Reply #3516 on:** April 24, 2018, 06:27:04 am »

23 April 2018

Bodyweight@session : ~86.5kg
Soreness : some minor gutes and lats
Injuries/aches : none

ATG SQUAT ( tempo 1:1:3 ):
8@20kg
8@40kg
8@60kg
8@70kg
8@80kg ( +2 reps )
-Was pretty hard but got all my 80kg reps finally.

BENCH PRESS ( tempo 1:1:3 ):
10@20kg
10@40kg
10@50kg
10@57,5kg ( +2,5 kg )
8@62,5kg ( +2,5 kg ) , ( -2 reps )
-Strong!

LAT PULLDOWN ( tempo 1:1:3 ):
10@110lbs
10@120lbs
10@130lbs
10@140lbs
10@150lbs ( +2 reps )
-Very nice.

PAUSED STANDING CALF RAISE MACHINE ( tempo 1:2:3 ):
12@BW+80kg ( +5 kg )
12@BW+80kg ( +5 kg )
12@BW+80kg ( +5 kg )
-Nice

vag · « **Reply #3517 on:** April 26, 2018, 05:33:32 am »

25 April 2018

Bodyweight@session : 86kg
Soreness : chest and lats quads hamstrings and legs, mostly glutes and abductors.
Injuries/aches : none.

RDL ( tempo 1:1:3 ):
10@20kg
8@50kg
8@70kg
8@85kg
8@95kg

DB LUNGES ( tempo 1:1:3 ):
8 each leg @ 18kg each hand ( +2 kg per hand )
8 each leg @ 18kg each hand ( +2 kg per hand )
8 each leg @ 18kg each hand ( +2 kg per hand )

SEATED SHOULDERS NEUTRAL GRIP DB PRESS ( tempo 1:1:3 ):
10@18kg each hand
10@18kg each hand
10@18kg each hand
10@18kg each hand

BICEPS Z-BAR CURL ( tempo 1:1:3 ):
10@30kg ( +2,5 kg )
10@30kg ( +2,5 kg )
10@30kg ( +2,5 kg )
10@30kg ( +2,5 kg )

TRICEPS PUSH DOWN ( tempo 1:1:3 ):
10@140lbs
10@140lbs
10@140lbs
10@140lbs

Same weights ( except from lunges and biceps that i upped ) but much better control. Ready to up everything next time.

vag · « **Reply #3518 on:** April 27, 2018, 06:33:39 am »

26 April 2018

Bodyweight@session : ???
Soreness : traps, shoulders, hamstrings, glutes, quads
Injuries/aches : none

1½ hours full court basketball.
Wrecked!!! No subs, 90 mins straight uptempo full court game!!!
Body was in great condition. Was strong, semi fast, vert was great, had a monster block and even a rebound that got cheers ( WTF! ).
But lungs are in bad shape, no running + no smoking reduction leaves me with a horrible fitness level. Gotta address both ASAP!

vag · « **Reply #3519 on:** April 30, 2018, 06:12:07 am »

29 April 2018

Bodyweight@session : ?
Soreness : none
Injuries/aches : none

Went out running.

RUN 2.5km @ 14m59s
2km split : 11m59s
-Even for 1 second i was below 6m/km pace in total which is

and my short term goal for 5K ( 30m ).

Then, without stopping:
Walk 500m.
SPRINT 500m @ 2m7s
Walk 500m
SPRINT 500m @ 2m17s
Walk 500m
SPRINT 500m @ 2m29s
Walk 500m
-Those sprints are kinda hill sprints, not too much, like 20m altitude difference but still it is a constant gradient.
Clearly don't have those 500m in me yet, kept gasing out and wanting to quit around 300-350m as you can see from the tracker graph below.
Also, finishing each of those 500s ready to pass out i realized i was still a few seconds short of the pace i need to keep for 10 consecutive of them to do 20m 5K. Depressing lol
Still, tracker says i got 2 PRs, max speed ( 15.5kmh ) and max pace ( 3m51s per km ).

TOTAL : 6km in 45 minutes

vag · « **Reply #3520 on:** May 02, 2018, 05:06:49 am »

30 April 2018

Bodyweight@session : ~86.5kg
Soreness : none
Injuries/aches : right foot hurts on top, if i had to guess it is the 'Extensor Digitorum Longus Tendons'. Probably 500m uphill intervals wrecked them.

ATG SQUAT ( tempo 1:1:3 ):
8@20kg
8@40kg
8@60kg
8@70kg
8@80kg
-Barely got it.

BENCH PRESS ( tempo 1:1:3 ):
10@20kg
10@40kg
10@50kg
10@57,5kg
10@62,5kg ( + reps )
-Very strong!

LAT PULLDOWN ( tempo 1:1:3 ):
10@110lbs
10@120lbs
10@130lbs
10@140lbs
10@150lbs ( +2 reps )
-Strong.

PAUSED STANDING CALF RAISE MACHINE ( tempo 1:2:3 ):
12@BW+80kg
12@BW+80kg
12@BW+80kg
-Nice

vag · « **Reply #3521 on:** May 03, 2018, 04:49:23 am »

2 May 2018

Bodyweight@session : 86kg
Soreness : chest , lats , quads , glutes , all minor
Injuries/aches : right foot top still bugs but it diminishes

RDL ( tempo 1:1:3 ):
10@20kg
8@60kg ( +10 kg )
8@80kg ( +10 kg )
8@90kg ( +5 kg )
8@100kg ( +5 kg )
-Back to 2 plates, nice.

DB LUNGES ( tempo 1:1:3 ):
8 each leg @ 18kg each hand
8 each leg @ 18kg each hand
8 each leg @ 18kg each hand
-Better control on them already at 2nd session, ready for 20s.

SEATED SHOULDERS NEUTRAL GRIP DB PRESS ( tempo 1:1:3 ):
10@18kg each hand
10@18kg each hand
10@18kg each hand
10@18kg each hand
-Very solid ROM/tempo here too, also ready for 20s.

BICEPS Z-BAR CURL ( tempo 1:1:3 ):
10@30kg
10@30kg
10@30kg
10@30kg
-Very hard.

TRICEPS PUSH DOWN ( tempo 1:1:3 ):
10@140lbs
10@140lbs
10@140lbs
10@140lbs
-Had to use a different machine, different feel, couldn't up like i had planned. Whatever.

vag · « **Reply #3522 on:** May 04, 2018, 03:29:03 am »

3 May 2018

Bodyweight@session : ???
Soreness : traps, arms, minor
Injuries/aches : none

1½ hours full court basketball.
Fitness improvement!!!!

Initially i thought it was the same , gased out etc, but somehow i realised i had better/faster recovery. Still having to skip plays but noticeably fewer.
Also, found to have MUCH better breaths towards the end.
Other than that, feeling very strong and explosive and somewhat fast too, would so much love to have enough breaths to keep pushing all game.

In other news, my boosts arrived, can't wait to test them. Funny incident when picking them, for you minimal shoe junkies: desk girl had problems finding them, i see her searching envelopes, i say to her "it is shoes" and she is like "oh, i saw the package weight on the tracker and thought it is too light to be the shoes so i skipped them!"

vag · « **Reply #3523 on:** May 07, 2018, 05:41:22 am »

5 May 2018

Bodyweight@session : 87kg , was above 86 a lot this year but haven't reached 87 since April 2016. nice.
Soreness : none
Injuries/aches : none

HALF SQUAT ( tempo 1:1:3 ):
10@20kg
8@60kg ( +10 kg )
8@80kg ( +10 kg )
8@90kg
8@100kg
8@110kg

~~HIP THRUSTS CABLE MACHINE ( tempo 1:2:3 )~~
Forgot them.

DIPS ( tempo 1:1:3 ):
10@BW
10@BW
10@BW
10@BW
10@BW

CHINUP GRIP LAT-PULLDOWN ( tempo 1:1:3 ):
10@110lbs
10@120lbs
10@130lbs
10@140lbs
10@150lbs

DB SHRUGS ( tempo 1:1:3 ):
12@26kg each hand
12@26kg each hand
12@26kg each hand

~~PAUSED SEATED CALF RAISE MACHINE ( tempo 1:2:3 ):~~
-No time, skipped.

Didn't do this workout last week so stayed at same weights. Everything was ultra solid, almost easy. Upping them all next week.

vag · « **Reply #3524 on:** May 08, 2018, 05:10:52 am »

7 May 2018

Bodyweight@session : ~86.5kg
Soreness : none
Injuries/aches : none

ATG SQUAT ( tempo 1:1:3 ):
8@20kg
8@40kg
8@60kg
8@70kg
8@80kg
-Improvement. 70kg now easy. 80 still hard but not near failure anymore.

BENCH PRESS ( tempo 1:1:3 ):
10@20kg
10@40kg
10@50kg
10@60kg ( +2,5 kg )
8@65kg ( +2,5 kg ) , ( -2 reps )
-Very strong!

LAT PULLDOWN ( tempo 1:1:3 ):
10@110lbs
10@120lbs
10@130lbs
10@140lbs
10@150lbs
-Strong, first sets now too easy.

PAUSED STANDING CALF RAISE MACHINE ( tempo 1:2:3 ):
12@BW+85kg ( +5 kg )
12@BW+85kg ( +5 kg )
12@BW+85kg ( +5 kg )
-Strong.

Starting to feel i really added some strength and mass with this controlled eccentric scheme. Tempted to do some 1/3/5RM tests with normal tempos to see where i am. Maybe next week. Gonna keep it up all May, maybe half June too, then probably switch orientation to leaning out till end of July.

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Author Topic: Age vs VO2max (Read 1603213 times)

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical

vag

Re: Age vs Vertical