Author Topic: Age vs VO2max  (Read 664420 times)

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vag

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Re: Age vs VO2max
« Reply #4410 on: November 17, 2022, 06:38:44 am »
0
16 November:

VERTICAL BENCH PRESS MACHINE:
3x10 @ 60 kg ( +5 kg )

INCLINE BENCH DB PRESS :
3x12 @ 17,5 kg DBs

DIPS:
3xAMRAP : 7, 7, 8

PECK DECK:
3x12 @ 35 kg

DB BENCH PRESS 5' BURN:
15 + 10 + 10 + 8 + 7 + 10 = 60 reps @ 17,5 kg DBs ( +2.5 kg per hand ) , ( -15 reps )

EZ BAR SKULL CRUSHERS:
3x12 @ 22.5 kg  ( +2.5 kg )

SEATED DB TRICEP EXTENSION :
3x12 @ 15 kg

CABLE TRICEP PUSHDOWN 5' BURN:
10 + 10 + 10 + 10 + 10 + 10 = 60 reps @ 17 kg ( +6 kg ) , ( -20 reps )

WOOD CHOPPERS:
3x15 each side @ 17kg ( +6 kg )

Felt kinda week. Did progress, but the feeling was grinding the whole time.
« Last Edit: November 18, 2022, 04:42:57 am by vag »
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs VO2max
« Reply #4411 on: November 18, 2022, 04:31:00 am »
0
17 November

SEATED DB OHP :
3x10 @ 17.5 kg DBs ( +2,5 kg per hand )

ARNOLD PRESS:
3x12 @ 12.5 kg DBs ( +2,5 kg per hand )

DB LATERAL RAISE:
3x12 @ 7.5 kg DBs

BB OHP 5' BURN
10 + 10 + 10 + 8 +7 + 5 + 5 + 5 = 60 reps @ 30 kg  ( +5 kg ) , ( -15 reps )

UPRIGHT ROW:
3x12 @ 27.5 kg ( +2,5 kg per hand )

DB SHRUG 5' BURN
13 + 12 + 10 + 10 + 10 + 10 = 65 res @ 20 kg DBs ( +2,5 kg per hand )( -20 reps )

SEATED WRIST BB CURL :
3x12 @12 kg ( +3 kg )

BB STATIC HOLD 5' BURN:
60'' + 60''  + 60''  + 60'' = 4:00 @ 35 kg  ( +5 kg' ) , ( -30'' )
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs VO2max
« Reply #4412 on: November 21, 2022, 04:47:32 am »
0
18 November

SQUAT:
3x10 @ 50 kg

DB LUNGE:
3x12 each leg @ 10kg DBs

SL BOX SQUATS:
3x12 each leg @ BW + 6kg KB ( +6 kg )

LEG EXTENSION 5' BURN:
15 + 15 + 10 + 10 + 10 + 10  + 10 = 80 reps @ 23 kg ( +6 kg ) , ( -15 reps )

STIFF LEG DEADLIFT:
3x10 @ 45 kg ( +5 kg )

SL LEG CURL 5' BURN:
10 + 10 + 10 + 10 + 10 + 10 = 60 reps each leg @ 11kg ( +6 kg ) , ( -10 reps per leg )

SL STANDING CALF RAISE:
4x15 each leg @ BW

And yet another no-run weekend. Very tired and busy on Saturday, heavy rain all Sunday. FML.
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs VO2max
« Reply #4413 on: November 22, 2022, 05:47:29 am »
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21 November

DEADLIFT:
Build up to 2x5 @ 90 kg

BENT DB ROW:
3x12 each hand @ 20 kg

WIDE GRIP LAT PULL DOWN:
3x12 @ 53 kg

BB ROW:
3x12 @ 37.5 kg ( +2.5 kg )

SEATED CABLE ROW 5' BURN :
15 + 13 + 12 + 10 + 10 +10 = 70 reps @ 53kg ( +5 reps )

EZ BAR PREACHER CURL:
3x12 @ 22.5 kg ( +2.5 kg )

DB CONCENTRATION CURL:
3x12 each hand @ 10kg

SEATED DB CURL 5' BURN:
15 + 10 + 10 + 10 + 10 + 10 = 65 each hand @ 10kg ( +3 reps )
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs VO2max
« Reply #4414 on: November 24, 2022, 06:17:30 am »
+1
22 November:

VERTICAL BENCH PRESS MACHINE:
3x10 @ 60 kg

INCLINE BENCH DB PRESS :
3x12 @ 17,5 kg DBs

DIPS:
3xAMRAP : 7, 8, 8  ( +1 rep )

PECK DECK:
3x12 @ 40 kg  ( +5 kg )

DB BENCH PRESS 5' BURN:
15 + 13 + 12 + 10 + 8 + 7 + 10 = 65 reps @ 17,5 kg DBs ( +5 reps )

EZ BAR SKULL CRUSHERS:
3x12 @ 22.5 kg

SEATED DB TRICEP EXTENSION :
3x12 @ 15 kg

CABLE TRICEP PUSHDOWN 5' BURN:
10 + 10 + 10 + 10 + 8 + 7 + 5 + 5 + 5 = 70 reps @ 17 kg ( +10 reps )



23 November

TREADMILL : 8K @ 45:00 ( 5:37 pace )

This is the longest and fastest-long-run ever on treadmill, very nice.
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs VO2max
« Reply #4415 on: November 25, 2022, 11:57:05 am »
0
24 November

SEATED DB OHP :
3x10 @ 17.5 kg DBs

ARNOLD PRESS:
3x12 @ 12.5 kg DB

DB LATERAL RAISE:
3x12 @ 7.5 kg DBs

BB OHP 5' BURN
12 + 10 + 8 + 8 +7 + 5 + 5 + 5 + 5 = 65 reps @ 30 kg  ( +5 reps )

UPRIGHT ROW:
3x12 @ 30 kg ( +2,5 kg per hand )

DB SHRUG 5' BURN
15 + 15 + 15  + 10 + 10 + 10 + 10 = 75 res @ 20 kg DBs ( +10 reps )

SEATED WRIST BB CURL :
3x12 @15 kg ( +3 kg )

BB STATIC HOLD 5' BURN:
90'' + 60''  + 45''  + 45'' = 4:00 @ 35 kg
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs VO2max
« Reply #4416 on: November 28, 2022, 05:41:01 am »
0
25 November

SQUAT:
3x10 @ 50 kg

DB LUNGE:
3x12 each leg @ 12.5kg DBs  ( +2.5 kg each hand )

SL BOX SQUATS:
3x12 each leg @ BW + 6kg KB

LEG EXTENSION 5' BURN:
15 + 15 + 10 + 10 + 10 + 10  + 5 + 5 = 80 reps @ 29 kg ( +6 kg )

STIFF LEG DEADLIFT:
3x10 @ 47.5 kg ( +2.5 kg )

SL LEG CURL 5' BURN:
13 + 12 + 10 + 10 + 10 + 10 = 65 reps each leg @ 11kg ( +5 reps per leg )

SL STANDING CALF RAISE:
4x15 each leg @ BW
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs VO2max
« Reply #4417 on: November 29, 2022, 04:25:50 am »
0
28 November

DEADLIFT:
Build up to 2x5 @ 92.5 kg ( +2.5 kg )

BENT DB ROW:
3x12 each hand @ 20 kg

WIDE GRIP LAT PULL DOWN:
12-12-10 @ 59 kg  ( +6 kg )( -2 reps at last set )

BB ROW:
3x12 @ 40 kg ( +2.5 kg )

SEATED CABLE ROW 5' BURN :
15 + 10 + 10 + 10 + 8 + 7 + 5 = 65 reps @ 59kg ( +6 kg ) , ( -5 reps )

EZ BAR PREACHER CURL:
3x12 @ 22.5 kg

DB CONCENTRATION CURL:
3x12 each hand @ 12,kg ( +2.5 kg )

SEATED DB CURL 5' BURN:
13 + 12 + 10 + 10 + 10 + 10 = 65 each hand @ 10kg
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs VO2max
« Reply #4418 on: November 30, 2022, 05:39:53 am »
0
29 November

Run 8K @ 46:00 ( 5:45 pace )

Kinda meh, should have gone faster, this was rather too easy-going.
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs VO2max
« Reply #4419 on: December 01, 2022, 04:58:21 am »
0
30 November:

VERTICAL BENCH PRESS MACHINE:
3x10 @ 60 kg

INCLINE BENCH DB PRESS :
3x12 @ 17,5 kg DBs

DIPS:
3xAMRAP : 8, 9, 9 ( +3 reps )

PECK DECK:
3x12 @ 40 kg

DB BENCH PRESS 5' BURN:
15 + 10 + 10 + 10 + 8 + 8 + 7 = 68 reps @ 17.5 kg DBs ( +3 reps )

EZ BAR SKULL CRUSHERS:
3x12 @ 25 kg ( +2.5 kg )

SEATED DB TRICEP EXTENSION :
3x12 @ 15 kg

CABLE TRICEP PUSHDOWN 5' BURN:
10 + 10 + 10 + 8 + 7 + 5 + 5 + 5 = 60 reps @ 23 kg  ( +6 kg )( -10 reps )
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs VO2max
« Reply #4420 on: December 02, 2022, 10:59:39 am »
0
1 December

SEATED DB OHP :
3x10 @ 17.5 kg DBs

ARNOLD PRESS:
3x12 @ 12.5 kg DB

DB LATERAL RAISE:
3x12 @ 10 kg DBs  ( +2,5 kg per hand )

BB OHP 5' BURN
15 + 10 + 10 + 8 + 7 + 5 + 5 + 5 = 65 reps @ 32.5 kg  ( +2.5 kg )

UPRIGHT ROW:
3x12 @ 32.5 kg ( +2,5 kg )

DB SHRUG 5' BURN
15 + 15 + 15  + 10 + 10 + 10 + 10 + 5 = 80 reps @ 20 kg DBs ( +5 reps )

SEATED WRIST BB CURL :
3x12 @15 kg

BB STATIC HOLD 5' BURN:
90'' + 60''  + 60'' + 45'' = 4:15 @ 37.5 kg  ( +2,5 kg )( +15'' )


STATIONARY BIKE : 30 minutes / 15K

Impressive progress, i'm 5 weeks in, progress is supposed to be stagnating.

Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?

vag

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Re: Age vs VO2max
« Reply #4421 on: Today at 11:22:09 am »
0
2 December

SQUAT:
3x10 @ 50 kg

DB LUNGE:
3x12 each leg @ 12.5kg DBs

SL BOX SQUATS:
3x12 each leg @ BW + 6kg KB

LEG EXTENSION 5' BURN:
15 + 13 + 12 + 10 + 10 + 10 + 10 = 80 reps @ 35kg ( +6 kg )

STIFF LEG DEADLIFT:
3x10 @ 50 kg ( +2.5 kg )

SL LEG CURL 5' BURN:
15 + 15 + 10 + 10 + 10 + 10 = 70 reps each leg @ 11kg ( +5 reps per leg )

SL STANDING CALF RAISE:
4x15 each leg @ BW
Target training paces (min/km), calculated from 5K PR 22:49 :
Easy run : 5:48
Tempo run : 4:50
VO2-max run :4:21
Speed form run : 4:02

---

it's the biggest trick in the run game.. go slow to go fast. it doesn't make sense until it smacks you in the face and you're like ....... wtf?