Author Topic: Age vs VO2max (Read 1601804 times)

vag · « **Reply #4395 on:** October 31, 2022, 06:06:42 am »

27 October

DEADLIFT:
12@30 kg
10@50 kg
8@70 kg
5@80 kg
3@90 kg
1@100kg
1@110kg ( extra set )

SEATED DB OHP:
12@15 kg each hand
12@15 kg each hand
12@17,5 kg each hand
12@17.5 kg each hand
12@17.5 kg each hand

WIDE GRIP LAT PULL DOWN:
12@53 kg ( +6 kg )
12@53 kg
12@59 kg
12@59 kg
12@59 kg

WOOD CHOPPERS: 3x15 each side @ 11kg

STATIONARY BIKE : 40 minutes / 23.5K

vag · « **Reply #4396 on:** November 01, 2022, 04:47:38 am »

So after a bit of searching, i decided to do this 4-day split for a while: https://www.muscleandstrength.com/workouts/4-day-maximum-mass-workout

Why this? No particular reason. It seems fun, has all the main lifts i wanna be doing, has kinda different splits and exercises than i'm used to and it features those funny 5 minute burners concept.
Ok , lets get a little bigger

31 October

DEADLIFT:
Build up to 2x5 @ 80 kg

BENT DB ROW:
3x12 @ 15 kg

WIDE GRIP LAT PULL DOWN:
3x12 @ 53 kg

~~BB ROW~~ Duh, skipped by mistake

SEATED CABLE ROW 5' BURN :
15+15+10+10+10+15 = 75 reps @ 47kg

EZ BAR PREACHER CURL:
3x12 @ 17 kg

DB CONCENTRATION CURL:
3x12 each hand @ 7.5kg

SEATED DB CURL 5' BURN:
12+12+10+10+10 = 54 each hand @ 7.5kg

SLANT BENCH LEG RAISE: 2x20 @ BW
45° BACK EXTENSION: 2x20 @ BW

Went kinda easy, haven't done something similar (more than 1 exercise for the same muscle) for ages. I like this programm, it is fun!

vag · « **Reply #4397 on:** November 02, 2022, 05:30:37 am »

1 November

Run 10K @ 57:38 ( 5:45 pace )

Happy to get a rather easy sub-60' 10K in a semi-de-trained state ( last 10 days total = just a treadmill 5K run ).

vag · « **Reply #4398 on:** November 03, 2022, 05:04:18 am »

2 November:

HORIZONTAL BENCH PRESS MACHINE:
3x10 @ 55 kg

INCLINE DB BENCG PRESS :
3x12 @ 15 kg DBs

DIPS:
3xAMRAP : 7 7 7

PECK DECK:
3x12 @ 30 kg

DB BENCH PRESS 5' BURN:
15 + 10 + 10 +10 +10 +10 = 65 reps @ 15 kg DBs

EZ BAR SKULLCRUSHER:
3x12 @ 17 kg

SEATED DB TRICEP EXTENSION :
3x12 @ 15 kg

CABLE TRICEP PUSHDOWN 5' BURN:
15 + 15 + 10 + 10 +10 +10 +10 = 65 reps @ 11 kg

WOOD CHOPPERS:
3x15 each side @ 11kg

LBSS · « **Reply #4399 on:** November 03, 2022, 11:00:20 am »

bit late but just make sure you don't end the marathon with the same result as the most famous greek marathoner

vag · « **Reply #4400 on:** November 04, 2022, 01:12:22 pm »

^^^
hahahaa, hopefully not!
Pheidippides as he arrives at athens be like "man, i would die for an energy gel now"

3 November

SEATED DB OHP :
3x10 @ 15 kg DBs

ARNOLD PRESS:
3x12 @ 10 kg DBs

DB LATERAL RAISE:
3x12 @ 7.5 kg DBs

BB OHP 5' BURN
I think 15+10+10+10+10+10 = 65 reps @ 25 kg ?

UPRIGHT ROW:
3x12 @ 25 kg

DB SHRUG 5' BURN
20+15+15+15+20 = 85 res @ 15 kg DBs

SEATED WRIST BB CURL :
3x12 @ i think 12 kg ?

BB STATIC HOLD 5' BURN:
I think 60'' + 45'' + 30'' + 30'' + 30'' + 30'' = 3:45'' @ 30kg

TREADMILL: Low HR zone run 30mins / 4.28K ( 7:00 pace )

So many exercises and sets and loads, hard to remember all, must start writing down what i did.

CoolColJ · « **Reply #4401 on:** November 04, 2022, 03:10:54 pm »

I use the RepCount app on Android to record my workouts,no more pen and paper for me, and you can save routines or repeat a past workout and have all the details filled in already.
All your rep PRs and stats at a touch of a botton, if you subscribe.

vag · « **Reply #4402 on:** November 07, 2022, 03:57:12 am »

^Sounds good, ill check it, i was using notes on the phone, still a lot to type. Thanks!

4 November

SQUAT:
3x10 @ 50 kg

DB LUNGE:
3x12 each leg @ 10kg DBs

LEG EXTENSION 5' BURN:
20+15+10+10+10+15 = 80 reps @ 17 kg

STIFF LEG DEADLIFT:
3x10 @ 30 kg

SL LEG CURL 5' BURN:
15+10+15+15 = 55 reps each leg @ 5kg (lol)

SL STANDING CALF RAISE:
4x15 each leg @ BW

STATIONARY BIKE : 30 minutes / 17.5K

Wow a full legs workout. It has been ages.
Didn't run all weekend due to weather. Hard to keep up with 4 lift days and running but ill do my best. If only treadmill running wasn't that deadly boring...

vag · « **Reply #4403 on:** November 08, 2022, 04:56:32 am »

7 November

DEADLIFT:
Build up to 2x5 @ 85 kg ( +5 kg )

BENT DB ROW:
3x12 each hand @ 17.5 kg ( +2.5 kg )

WIDE GRIP LAT PULL DOWN:
3x12 @ 53 kg

BB ROW: ( new exercise )
3x12 @ 30 kg

SEATED CABLE ROW 5' BURN :
15+10+10+10+10+10+10+5 = 80 reps @ 47kg ( +5 reps )

EZ BAR PREACHER CURL:
3x12 @ 17 kg

DB CONCENTRATION CURL:
3x12 each hand @ 7.5kg

SEATED DB CURL 5' BURN:
15+15+10+10+10+10 = 70 each hand @ 7.5kg ( +16 reps )

Noob gains haha.

vag · « **Reply #4404 on:** November 09, 2022, 06:42:58 am »

8 November

Run 8K @ 42:22 ( 5:18 pace )

Was sort on time so upped the tempo a bit to make up for the less distance/duration.
Extremely happy to get low 5' pace, never saw it coming.

vag · « **Reply #4405 on:** November 10, 2022, 06:07:50 am »

9 November:

VERTICAL BENCH PRESS MACHINE:
3x10 @ 55 kg

INCLINE BENCH DB PRESS :
3x12 @ 17,5 kg DBs ( +2.5 kg each hand )

DIPS:
3xAMRAP : 7, 7, 8 ( +1 total reps )

PECK DECK:
3x12 @ 35 kg ( +5 kg )

DB BENCH PRESS 5' BURN:
20 + 15 + 10 + 10 + 10 + 10 = 75 reps @ 15 kg DBs ( +10 reps )

EZ BAR SKULL CRUSHERS:
3x12 @ 20 kg ( +2.5 kg )

SEATED DB TRICEP EXTENSION :
3x12 @ 15 kg

CABLE TRICEP PUSHDOWN 5' BURN:
15 + 10 + 10 + 10 + 10 + 10 + 10 + 5 = 80 reps @ 11 kg ( +15 reps )

SLANT BENCH LEG RAISE: 2x20 @ BW

45° BACK EXTENSION: 2x20 @ BW

vag · « **Reply #4406 on:** November 11, 2022, 06:35:10 am »

10 November

SEATED DB OHP :
3x10 @ 15 kg DBs

ARNOLD PRESS:
3x12 @ 10 kg DBs

DB LATERAL RAISE:
3x12 @ 7.5 kg DBs

BB OHP 5' BURN
15 + 15 + 10 + 10 + 10 + 8 +7 = 75 reps @ 25 kg ( +10 reps )

UPRIGHT ROW:
3x12 @ 25 kg

DB SHRUG 5' BURN
20 + 20 + 15 + 10 + 10 + 10 = 85 res @ 17,5 kg DBs ( +2,5 kg per hand )

SEATED WRIST BB CURL :
3x12 @12 kg?

BB STATIC HOLD 5' BURN:
120'' + 90'' + 60'' = 4:30 @ 30 kg ( +45'' )

STATIONARY BIKE : 45 minutes / 25K ( PR dist and duration, previous best wast 40'/23K )

vag · « **Reply #4407 on:** November 14, 2022, 05:27:37 am »

11 November

SQUAT:
3x10 @ 50 kg

DB LUNGE:
3x12 each leg @ 10kg DBs

SL BOX SQUATS:
3x12 each leg @ BW

LEG EXTENSION 5' BURN:
20 + 15 + 15 + 15 + 15 + 15 + 15 = 95 reps @ 17 kg ( +15 reps )

STIFF LEG DEADLIFT:
3x10 @ 40 kg ( +10 kg )

SL LEG CURL 5' BURN:
20 + 15 + 15 + 10 + 10 = 70 reps each leg @ 5kg ( +15 reps per leg )

SL STANDING CALF RAISE:
4x15 each leg @ BW

No running at the weekend again, damn it. Saturday i had a big headache and Sunday got too social.

vag · « **Reply #4408 on:** November 15, 2022, 04:11:52 am »

14 November

DEADLIFT:
Build up to 2x5 @ 90 kg ( +5 kg )

BENT DB ROW:
3x12 each hand @ 20 kg ( +2.5 kg )

WIDE GRIP LAT PULL DOWN:
3x12 @ 53 kg

BB ROW:
3x12 @ 35 kg ( +5 kg )

SEATED CABLE ROW 5' BURN :
15 + 10 + 10 + 10 + 10 + 8 + 7 = 65 reps @ 53kg ( +6 kg ) , ( -15 reps )

EZ BAR PREACHER CURL:
3x12 @ 20 kg ( +2.5 kg )

DB CONCENTRATION CURL:
3x12 each hand @ 10kg ( +2.5 kg )

SEATED DB CURL 5' BURN:
12 + 10 + 10 + 10 + 10 + 10 = 62 each hand @ 10kg ( +2.5 kg ) , ( -8 reps )

SLANT BENCH LEG RAISE: 2x20 @ BW

45° BACK EXTENSION: 2x20 @ BW

-Feeling stronger now. Like it.
-Decided to focus the 'burn' sets style on maximum load that leads to around 60 reps, making it something like EMOM 12s

vag · « **Reply #4409 on:** November 16, 2022, 06:08:38 am »

15 November

Run 10K @ 567:45 ( 5:40 pace )

Nice, humidity was over 90%, was sweating line crazy although temperature was like 10'C/50'F.
Very happy to be able to keep this 10K "base" level with just 1 run per week. But i will step my mileage game up.

Adarq.org

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Author Topic: Age vs VO2max (Read 1601804 times)

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