1
Progress Journals & Experimental Routines / Re: Raptor's log
« on: December 02, 2024, 01:51:48 pm »
Sorry to hear, hope it is not serious.
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2
Progress Journals & Experimental Routines / Re: Kingfush
« on: December 02, 2024, 01:50:58 pm »
495 double, gimme a break! 
3
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: December 02, 2024, 01:47:04 pm »
Shit, i fell off the log wagon.
Lets try and catch up
So i completed my HM preparation training. I kept improving till the end and went to the race with a goal of 2 hours, which seemed a bit unrealistic but i was determined to chase it.
To my surprise, i did 1:56:14 , which may be the worse time in my 3 HM races, but it was much better than expected. Just 6 minutes shy of my PR lol
More important, it was the less 'torturing' HM ever, i wasn't saving any reserves, i went all out, but somehow the distance didn't feel that long, i was much better managing my resources.
Now i totally stopped running, weather doesn't help at all anyway but i wanted to take a small break too.
I'm lifting 4*week , 5 weeks into this program: https://www.muscleandstrength.com/workouts/4-day-maximum-mass-workout
Will keep this till Xmas, then switch back to running with an April 10K race goal of 45:00
Cheers
Lets try and catch up
So i completed my HM preparation training. I kept improving till the end and went to the race with a goal of 2 hours, which seemed a bit unrealistic but i was determined to chase it.
To my surprise, i did 1:56:14 , which may be the worse time in my 3 HM races, but it was much better than expected. Just 6 minutes shy of my PR lol
More important, it was the less 'torturing' HM ever, i wasn't saving any reserves, i went all out, but somehow the distance didn't feel that long, i was much better managing my resources.
Now i totally stopped running, weather doesn't help at all anyway but i wanted to take a small break too.
I'm lifting 4*week , 5 weeks into this program: https://www.muscleandstrength.com/workouts/4-day-maximum-mass-workout
Will keep this till Xmas, then switch back to running with an April 10K race goal of 45:00
Cheers
4
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: October 04, 2024, 02:16:29 pm »
28 September
Low aerobic HR zone run 8.5K @ 1:10:01 ( 8:14 pace )
A little slower than last time but for 20 minutes / 2.5K more, making it the longest in duration run of the season.
30 September
1K warmup
SPRINT 6*800m / 3 mins rest
1K cool down
Previous week : 4:51 , 4:43 , 4:34 , 5:09 (uphill) , 5:13 (uphill ) 4:59
Current week : 4:45 , 4:33 , 4:35 , 4:59 (uphill) , 5:20 (uphill ) 4:49
More progress!
1 October
TREADMILL:
Low aerobic HR zone run 45' / 6.18K ( 6:18 pace )
Wow huge progress, last week was 6:48 pace for 4.5K.
2 October
HORIZONTAL BENCH PRESS MACHINE:
10 @ 50 kg
10 @ 55 kg
10 @ 60 kg ( +5 kg )
10 @ 60 kg
LAT PULL DOWN :
10 @ 53 kg
10 @ 59 kg
10 @ 65 kg ( +5 kg )
10 @ 65 kg
SS1a: DB BICEPS CURL : 12 @ 15kg each hand
SS1b: LATERAL DB RAISE : 12 @ 7.5kg each hand
SS1d SS1b: TRICEPS CABLE OVERHEAD EXTENSIONS: 12 @ 22kg
SS1 info : 3 rounds
Sweet
3 October
Run 10K @ 58:11 ( 5:49 pace )
Shocking improvement. I was able to hold sub-6 pace for 3K tops till today, now i got an entire 10K well under it.
That makes the longest in distance and fastest-in-any-distance run of the season together.
Low aerobic HR zone run 8.5K @ 1:10:01 ( 8:14 pace )
A little slower than last time but for 20 minutes / 2.5K more, making it the longest in duration run of the season.
30 September
1K warmup
SPRINT 6*800m / 3 mins rest
1K cool down
Previous week : 4:51 , 4:43 , 4:34 , 5:09 (uphill) , 5:13 (uphill ) 4:59
Current week : 4:45 , 4:33 , 4:35 , 4:59 (uphill) , 5:20 (uphill ) 4:49
More progress!
1 October
TREADMILL:
Low aerobic HR zone run 45' / 6.18K ( 6:18 pace )
Wow huge progress, last week was 6:48 pace for 4.5K.
2 October
HORIZONTAL BENCH PRESS MACHINE:
10 @ 50 kg
10 @ 55 kg
10 @ 60 kg ( +5 kg )
10 @ 60 kg
LAT PULL DOWN :
10 @ 53 kg
10 @ 59 kg
10 @ 65 kg ( +5 kg )
10 @ 65 kg
SS1a: DB BICEPS CURL : 12 @ 15kg each hand
SS1b: LATERAL DB RAISE : 12 @ 7.5kg each hand
SS1d SS1b: TRICEPS CABLE OVERHEAD EXTENSIONS: 12 @ 22kg
SS1 info : 3 rounds
Sweet
3 October
Run 10K @ 58:11 ( 5:49 pace )
Shocking improvement. I was able to hold sub-6 pace for 3K tops till today, now i got an entire 10K well under it.
That makes the longest in distance and fastest-in-any-distance run of the season together.
5
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« on: October 04, 2024, 01:59:49 pm »6
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 26, 2024, 11:16:01 am »
25 September
HORIZONTAL BENCH PRESS MACHINE:
10 @ 50 kg
10 @ 55 kg ( +5 kg )
10 @ 55 kg
10 @ 60 kg ( +5 kg )
LAT PULL DOWN :
10 @ 53 kg
10 @ 59 kg ( +5 kg )
10 @ 59 kg
10 @ 65 kg ( +5 kg )
SS1a: EZ BAR CURL : 12 @ 30kg
SS1b SS1b: TRICEPS CABLE OVERHEAD EXTENSIONS: 12 @ 22kg
SS1 info : 3 rounds
TREADMILL:
Low aerobic HR zone run 30' / 4.4K ( 6:48 pace )
-Wow, almost a minute per km faster than last similar run, niiiccceee.
HORIZONTAL BENCH PRESS MACHINE:
10 @ 50 kg
10 @ 55 kg ( +5 kg )
10 @ 55 kg
10 @ 60 kg ( +5 kg )
LAT PULL DOWN :
10 @ 53 kg
10 @ 59 kg ( +5 kg )
10 @ 59 kg
10 @ 65 kg ( +5 kg )
SS1a: EZ BAR CURL : 12 @ 30kg
SS1b SS1b: TRICEPS CABLE OVERHEAD EXTENSIONS: 12 @ 22kg
SS1 info : 3 rounds
TREADMILL:
Low aerobic HR zone run 30' / 4.4K ( 6:48 pace )
-Wow, almost a minute per km faster than last similar run, niiiccceee.
7
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 25, 2024, 08:09:34 am »
24 September
1K warmup
SPRINT 5*800m / 3 mins rest (+1 sprint )
1K cool down
1 more sprint added, reached my 6x800 goal, next sessions will only aim speed improvements.
Was also aiming to be faster than last week's pace ( which was 4:45 for flat to 5:16 )
I got 4:51 , 4:43 , 4:34 , 5:09 (uphill) , 5:13 (uphill ) 4:59
Nice, some more progress!
1K warmup
SPRINT 5*800m / 3 mins rest (+1 sprint )
1K cool down
1 more sprint added, reached my 6x800 goal, next sessions will only aim speed improvements.
Was also aiming to be faster than last week's pace ( which was 4:45 for flat to 5:16 )
I got 4:51 , 4:43 , 4:34 , 5:09 (uphill) , 5:13 (uphill ) 4:59
Nice, some more progress!
8
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 23, 2024, 04:55:24 am »
20 September
ATG SQUAT:
8@20kg
8@30kg
8@40kg
8@50kg
HORIZONTAL BENCH PRESS MACHINE:
10 @ 50 kg ( +5 kg )
10 @ 50 kg
10 @ 55 kg
10 @ 55 kg
LAT PULL DOWN :
10 @ 53 kg ( +5 kg )
10 @ 53 kg
10 @ 59 kg
10 @ 59 kg
SS1a: DB BICEPS CURL : 12 @ 12.5kg each hand
SS1b ROPE PUSHDOWN : 12 @ 17kg
SS1 info : 3 rounds
21 September
Run 9K @ 59:53 ( 6:39 pace )
Seems like I'm doing everything wrong at this half marathon preparation.
Now i spontaneously squatted on Friday ( first time since early July) while knowing i have to go for the challenging run of the week next day.
So of course next day legs were damn sore sabotaging my run. On the good side, lungs were great, HR wouldn't rise.
Plus, despite the pain, it was the longest run of the season in length and duration.
ATG SQUAT:
8@20kg
8@30kg
8@40kg
8@50kg
HORIZONTAL BENCH PRESS MACHINE:
10 @ 50 kg ( +5 kg )
10 @ 50 kg
10 @ 55 kg
10 @ 55 kg
LAT PULL DOWN :
10 @ 53 kg ( +5 kg )
10 @ 53 kg
10 @ 59 kg
10 @ 59 kg
SS1a: DB BICEPS CURL : 12 @ 12.5kg each hand
SS1b ROPE PUSHDOWN : 12 @ 17kg
SS1 info : 3 rounds
21 September
Run 9K @ 59:53 ( 6:39 pace )
Seems like I'm doing everything wrong at this half marathon preparation.
Now i spontaneously squatted on Friday ( first time since early July) while knowing i have to go for the challenging run of the week next day.
So of course next day legs were damn sore sabotaging my run. On the good side, lungs were great, HR wouldn't rise.
Plus, despite the pain, it was the longest run of the season in length and duration.
9
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 20, 2024, 10:47:38 am »
19 September
1K warmup
SPRINT 5*800m / 3 mins rest (+1 sprint )
1K cool down
Was aiming to be faster than last week's pace ( which was 4:53 to 4:59 )
I got 4:55 , 4:45 , 5:16 (uphill) , 4:50 , 5:15 (uphill )
Nice!
1K warmup
SPRINT 5*800m / 3 mins rest (+1 sprint )
1K cool down
Was aiming to be faster than last week's pace ( which was 4:53 to 4:59 )
I got 4:55 , 4:45 , 5:16 (uphill) , 4:50 , 5:15 (uphill )
Nice!
10
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 18, 2024, 06:35:31 am »
16 September
Run 8K @ 49:57 ( 6:14 pace )
Finally an impressive improvement:
That was longest run of the season, 20'' per km faster than previous best while 1km longer, and the 6K 'benchmark split pace' dropped from 6:20 to 6:11.
Much better pacing and feeling overall.
17 September
DB OHP : 10 @ 12.5, 12.5, 15, 15, 17.5 kg
BB BENT ROW : 10 @ 35, 35, 40, 40, 45 kg
TREADMILL:
Low aerobic HR zone run 45' / 5,8K ( 7:43 pace )
Run 8K @ 49:57 ( 6:14 pace )
Finally an impressive improvement:
That was longest run of the season, 20'' per km faster than previous best while 1km longer, and the 6K 'benchmark split pace' dropped from 6:20 to 6:11.
Much better pacing and feeling overall.
17 September
DB OHP : 10 @ 12.5, 12.5, 15, 15, 17.5 kg
BB BENT ROW : 10 @ 35, 35, 40, 40, 45 kg
TREADMILL:
Low aerobic HR zone run 45' / 5,8K ( 7:43 pace )
11
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 13, 2024, 05:43:14 am »
12 September
HORIZONTAL BENCH PRESS MACHINE:
10 @ 40 kg
10 @ 45 kg
10 @ 50 kg
10 @ 55 kg
10 @ 55 kg
LAT PULL DOWN :
10 @ 47 kg
10 @ 53 kg
10 @ 53 kg
10 @ 59 kg
10 @ 59 kg
SS1a: DB BICEPS CURL : 12 @ 12.5kg each hand
SS1b: LATERAL DB RAISE : 12 @ 7.5kg each hand
SS1c: ROPE PUSHDOWN : 12 @ 17kg
SS1 info : 3 rounds
Nice.
HORIZONTAL BENCH PRESS MACHINE:
10 @ 45 kg
10 @ 50 kg
10 @ 55 kg
10 @ 55 kg
LAT PULL DOWN :
10 @ 47 kg
10 @ 53 kg
10 @ 59 kg
10 @ 59 kg
SS1a: DB BICEPS CURL : 12 @ 12.5kg each hand
SS1b: LATERAL DB RAISE : 12 @ 7.5kg each hand
SS1c: ROPE PUSHDOWN : 12 @ 17kg
SS1 info : 3 rounds
Nice.
12
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 12, 2024, 06:20:01 am »
11 September
Low aerobic HR zone run 6K @ 48:40 ( 8:06 pace )
I'm so out of shape. I couldn't keep my HR below 150 for shit. But watch said it was worth it, fitness metrics jumped up today.
Gotta be patient.
Low aerobic HR zone run 6K @ 48:40 ( 8:06 pace )
I'm so out of shape. I couldn't keep my HR below 150 for shit. But watch said it was worth it, fitness metrics jumped up today.
Gotta be patient.
13
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 11, 2024, 10:59:44 am »
10 September
1K warmup
SPRINT 4*800m / 3 mins rest
1K cool down
Was aiming 5:00 pace for the 800s.
I got 4:53 / 4:59 / 4:56 / 4:53
Damn, that's very nice. They felt much slower/clumsier.
1K warmup
SPRINT 4*800m / 3 mins rest
1K cool down
Was aiming 5:00 pace for the 800s.
I got 4:53 / 4:59 / 4:56 / 4:53
Damn, that's very nice. They felt much slower/clumsier.
14
Progress Journals & Experimental Routines / Re: Raptor's log
« on: September 11, 2024, 10:54:42 am »@Vag, you are an inspiration man! 140kg DL at 50 is very impressive.
Thanks man, i really appreciate it although you are too kind.
I weigh 85kg on average and lift/do sports rather consistently for what, 17 consecutive years now? 1.65*BW DL ain't that much/difficult.
15
Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: September 09, 2024, 06:28:11 am »
6 September
HORIZONTAL BENCH PRESS MACHINE:
10 @ 40 kg
10 @ 45 kg
10 @ 50 kg
10 @ 55 kg
10 @ 55 kg
LAT PULL DOWN :
10 @ 47 kg
10 @ 53 kg
10 @ 53 kg
10 @ 59 kg
10 @ 59 kg
TREADMILL:
SPRINT 5*400m @ 5:00 pace / 2 mins rest
Nice.
HORIZONTAL BENCH PRESS MACHINE:
10 @ 40 kg
10 @ 45 kg
10 @ 50 kg
10 @ 55 kg
10 @ 55 kg
LAT PULL DOWN :
10 @ 47 kg
10 @ 53 kg
10 @ 53 kg
10 @ 59 kg
10 @ 59 kg
TREADMILL:
SPRINT 5*400m @ 5:00 pace / 2 mins rest
Nice.