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Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 09, 2024, 09:15:49 am »
5 April
DEADLIFT :
8 @ 30kg
5 @ 50kg
5 @ 70 kg
4 @ 90kg
3 @ 110kg
1 @ 130kg
INCLINE DB PRESS : 4x10 @ 20 kg each hand
LAT PULL DOWN : 4x10 @ 71kg
DB OHP : 4x10 @ 17.5kg each hand
DB HAMMER CURL : 12 @ 12.5 , 15 , 15 kg each hand ( +2.5kg per hand for last 2 sets )
ROPE PUSHDOWN : 3x12 @ 17kg
8 April
2.5K low aerobic HR zone warmup
Sprint 8x400m / 90'' walking rest
2K low aerobic HR zone cool down
Goal was 4:20 average pace with negative splits at the last 3 ones.
I got : 4:20 4:25 4:30 4:19 4:19 4:15 4:12 3:59
Its going really good lately. Pity i didn't start pushing earlier. Race is 12 days, I'm not at the level I'd want to, but i think i can challenge my 48:31 PR
DEADLIFT :
8 @ 30kg
5 @ 50kg
5 @ 70 kg
4 @ 90kg
3 @ 110kg
1 @ 130kg
INCLINE DB PRESS : 4x10 @ 20 kg each hand
LAT PULL DOWN : 4x10 @ 71kg
DB OHP : 4x10 @ 17.5kg each hand
DB HAMMER CURL : 12 @ 12.5 , 15 , 15 kg each hand ( +2.5kg per hand for last 2 sets )
ROPE PUSHDOWN : 3x12 @ 17kg
8 April
2.5K low aerobic HR zone warmup
Sprint 8x400m / 90'' walking rest
2K low aerobic HR zone cool down
Goal was 4:20 average pace with negative splits at the last 3 ones.
I got : 4:20 4:25 4:30 4:19 4:19 4:15 4:12 3:59
Its going really good lately. Pity i didn't start pushing earlier. Race is 12 days, I'm not at the level I'd want to, but i think i can challenge my 48:31 PR