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Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: April 01, 2024, 06:34:21 am »
29 March
ATG SQUAT:
BB BENCH : 10 @ 50, 50, 52,5, 52.5 kg ( + 5 kg for set 1, 2.5 kg for set 3 )
LAT PULL DOWN : 4x10 @ 71kg
DB OHP : 10 @ 17.5, 17.5, 20, 20 kg each hand ( + 2.5 kg per hand for sets 3,4 )
EZ BAR CURL : 3x12 @ 30 kg
ROPE PUSHDOWN : 3x12 @ 17kg
-Skipped squats, need to keep legs fresh for running.
30 March
VO2 max run
2K low aerobic HR zone warmup
Sprint 4x800m / 90'' walking rest ( +1 sprint )
2K low aerobic HR zone cool down
Goal pace for the sprints was around 4:40 with negative splits.
I got 4:43 / 4:42 / 4:40 / 4:28
Sweet!
BB BENCH : 10 @ 50, 50, 52,5, 52.5 kg ( + 5 kg for set 1, 2.5 kg for set 3 )
LAT PULL DOWN : 4x10 @ 71kg
DB OHP : 10 @ 17.5, 17.5, 20, 20 kg each hand ( + 2.5 kg per hand for sets 3,4 )
EZ BAR CURL : 3x12 @ 30 kg
ROPE PUSHDOWN : 3x12 @ 17kg
-Skipped squats, need to keep legs fresh for running.
30 March
VO2 max run
2K low aerobic HR zone warmup
Sprint 4x800m / 90'' walking rest ( +1 sprint )
2K low aerobic HR zone cool down
Goal pace for the sprints was around 4:40 with negative splits.
I got 4:43 / 4:42 / 4:40 / 4:28
Sweet!