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Progress Journals & Experimental Routines / Re: Age vs VO2max
« on: February 29, 2024, 06:49:10 am »
28 February
ATG SQUAT:
5@60kg
5@70kg
2@80kg ( +5 kg ) , ( -1 rep )
BB BENCH : 10 @ 40, 42.5, 45, 47,5 kg ( + 2.5, 5, 7.5 kg in 3 last sets )
SEATED CABLE ROW : 10 @ 59, 59, 65, 65 kg ( + 6 kg in 2 last sets )
DB OHP : 4x10 @ 17.5kg each hand
DB HAMMER CURL : 3x12 @ 12.5kg each hand ( + 2 reps for all sets )
ROPE PUSHDOWN : 3x12 @ 17kg ( + 2 reps for all sets )
Did a few changes:
-Skipped squats, leg muscles feel too tired/sore, gave them a break.
-Replaced DB bench with BB, as heaviest DBs available are 20kg which got easy.
-Switched from 'normal' db curls and ticeps exts to hammer curls and rope pushdown. Friday's bb curl and skull crushers were too similar.
ATG SQUAT:
BB BENCH : 10 @ 40, 42.5, 45, 47,5 kg ( + 2.5, 5, 7.5 kg in 3 last sets )
SEATED CABLE ROW : 10 @ 59, 59, 65, 65 kg ( + 6 kg in 2 last sets )
DB OHP : 4x10 @ 17.5kg each hand
DB HAMMER CURL : 3x12 @ 12.5kg each hand ( + 2 reps for all sets )
ROPE PUSHDOWN : 3x12 @ 17kg ( + 2 reps for all sets )
Did a few changes:
-Skipped squats, leg muscles feel too tired/sore, gave them a break.
-Replaced DB bench with BB, as heaviest DBs available are 20kg which got easy.
-Switched from 'normal' db curls and ticeps exts to hammer curls and rope pushdown. Friday's bb curl and skull crushers were too similar.