Author Topic: Age vs Vertical  (Read 235404 times)

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vag

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Re: Age vs Vertical
« Reply #3705 on: February 07, 2019, 03:59:37 am »
+3
7 February 2019

Bodyweight@session : ~84k,5g
Soreness : destroyed biceps and abs
Injuries/aches :

DEAD HANG PULLUPS:
9@BW
9@BW ( +1 rep )
8@BW ( +1 rep )
7@BW
-Sabotaged by sore abs.

SEATED CHEST SUPPORTED ROWS:
12@45kg ( +5 kg )
12@45kg ( +5 kg )
11@45kg ( +5 kg )( -1 rep )
-Sabotaged by sore biceps.

DIPS:
10@BW ( +1 rep )
9@BW
9@BW
8@BW
-Arms got tired in the end.

TRICEPS ROPE PUSHDOWN:
12@90lbs
12@90lbs
11@90lbs ( -1 rep )
-Sabotaged by sore abs.

SLANT BENCH LEG RAISE:
20@BW
20@BW
20@BW ( +2 reps )
-Weirdly, sore abs didnt affect those, very strong, WTF!

45 DEGREES BACK EXTENSION:
20@BW ( +2 reps )
17@BW ( +2 reps )
16@BW ( +1 rep )
-Strong.
« Last Edit: February 15, 2019, 08:09:38 am by vag »
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vag

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Re: Age vs Vertical
« Reply #3706 on: February 11, 2019, 06:31:04 am »
+2
9 February 2019

Bodyweight@session : ~84,5kg
Soreness : none
Injuries/aches : none

SQUAT:
10@60kg ( +5 kg )
10@60kg ( +5 kg )
10@60kg ( +5 kg )
10@60kg ( +5 kg )
-Very strong and solid.

DB LUNGE:
8 each leg @ 14kg each hand
8 each leg @ 14kg each hand
8 each leg @ 14kg each hand

SEATED CALF RAISE: ( new exercise )
12@40kg
12@40kg
12@40kg
-Ski travel is at the gates and i am not running as much as i planned so i gotta prepair calves for the monstrosity of skiing 50km a day.

SEATED NEUTRAL GRIP DB OHP:
10@18kg each hand
10@18kg each hand
10@18kg each hand
10@18kg each hand

SEATED LATERAL RAISE MACHINE:
12@22,5kg
12@22,5kg
12@22,5kg

STANDING CABLE TORSO TWISTS:
15 each side @ 30lbs ( -5 lbs )
15 each side @ 30lbs ( -5 lbs )
15 each side @ 30lbs ( -5 lbs )
-Changed cable machine as advised by one of the gym coaches. Huge difference, this one really does the work, felt it when doing them, even got sore obliques next day.

Same loads everywhere except squats but also big improvement everywhere (and squats lol )  in how they feel. Upping everything next time.
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vag

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Re: Age vs Vertical
« Reply #3707 on: February 12, 2019, 03:18:32 am »
+2
11 February 2019

Bodyweight@session : ~85,5kg
Soreness : VERY sore legs all all around. some little abs and traps
Injuries/aches : none

BENCH PRESS:
10@55kg
10@55kg
10@55kg ( +1 rep )
10@55kg ( +2 reps )
-Solid.

INCLINE BENCH DB FLY:
12@14kg per hand
12@14kg per hand
12@14kg per hand
-Strong.

SEATED DB CURL:
10 each hand @ 14kg
10 each hand @ 14kg
10 each hand @ 14kg
10 each hand @ 14kg
-Again, first 2 sets easy, last reps of last 2 sets grinders.

SEATED EZ BAR PREACHER CURL:
12@25kg
12@25kg
12@25kg
-Some progress at ROM/control. Still not ready to up.

SEATED CRUNCHES MACHINE:
20@95lbs
20@95lbs
20@95lbs
-Hard, can't up.

SEATED BACK EXTENSION MACHINE:
20@125lbs ( +15 lbs )
20@125lbs ( +15 lbs )
18@110lbs ( +15 lbs ) , ( -2 reps )
-Reached limit finally. This time i felt it in my low back muscles really good.
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vag

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Re: Age vs Vertical
« Reply #3708 on: February 14, 2019, 05:15:28 am »
+2
13 February 2019

Bodyweight@session : ~84kg
Soreness : chest medium, shoulders biceps abs and back a tiny bit
Injuries/aches : none

TREADMILL:
5K @ ~37 minutes
-Wanted to start running outside this week but the weather is awful ( windy and cold ) and i also have too much work so its even worse at night that i get back home.
So treadmill that i hate it is. Went for the 5K today , first time doing that much on treadmill and first time doing 5K after back injury. Nice.
Wasn't that good, felt rusty (no run for ~20 days ). Paced at 9kmh for about 20kmh, then had to walk a bit, then play around between 7-8kmh. Blah, im sure i can do much better at the road.

ELBOW SUPPORTED TUCK ALTERNATING LEG RAISES ( LEFT-STRAIGHT-RIGHT):
27@BW ( +3 reps )
24@BW ( +3 reps )
21@BW
-Very nice!

CONTRALATERAL SUPERMAN:
20@BW
20@BW
20@BW
-Some progress at form ( mainly how much i raise back leg ), also at pause at top time.
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vag

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Re: Age vs Vertical
« Reply #3709 on: February 15, 2019, 07:42:17 am »
+3
14 February 2019

Bodyweight@session : ~84k,5g
Soreness : overall fatigued/stressed legs from the 5K.
Injuries/aches : none

DEAD HANG PULLUPS:
10@BW ( +1 rep )
9@BW
8@BW
8@BW ( +1 rep )
-Nice.

SEATED CHEST SUPPORTED ROWS:
12@45kg
12@45kg
12@45kg ( +1 rep )
-Biceps got too fatigued in the end, otherwise very strong.

DIPS:
10@BW
10@BW ( +1 rep )
10@BW ( +1 rep )
10@BW ( +2 reps )
-Strong.

TRICEPS ROPE PUSHDOWN:
12@90lbs
12@90lbs
12@90lbs ( +1 rep )
-Still too hard in the end.

SLANT BENCH LEG RAISE:
20@BW
20@BW
20@BW
-Strong.

45 DEGREES BACK EXTENSION:
20@BW
20@BW ( +3 reps )
17@BW ( +1 rep )
-Strong.
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vag

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Re: Age vs Vertical
« Reply #3710 on: February 18, 2019, 05:39:33 am »
+3
16 February 2019

Bodyweight@session : ~86kg , well fed and hydrated
Soreness : some lats and traps
Injuries/aches : none

SQUAT:
10@65kg ( +5 kg )
10@65kg ( +5 kg )
10@65kg ( +5 kg )
10@65kg ( +5 kg )
-Confidence on back condition keeps rising, so do the weights.

DB LUNGE:
8 each leg @ 16kg each hand ( +2 kg per hand )
8 each leg @ 16kg each hand ( +2 kg per hand )
8 each leg @ 16kg each hand ( +2 kg per hand )
-Very strong and solid despite the weight increase.

SEATED CALF RAISE:
15@40kg ( +3 reps ) , ( + paused )
15@40kg ( +3 reps ) , ( + paused )
15@40kg ( +3 reps ) , ( + paused )

SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand ( +2 kg per hand )
9@20kg each hand ( +2 kg per hand ) , ( -1 rep )
9@20kg each hand ( +2 kg per hand ) , ( -1 rep )
9@20kg each hand ( +2 kg per hand ) , ( -1 rep )
-Very strong even though with those missed reps.

SEATED LATERAL RAISE MACHINE:
12@25kg ( +2.5 kg )
12@25kg ( +2.5 kg )
12@25kg ( +2.5 kg )
-Very strong here too despite weight increase.

STANDING CABLE TORSO TWISTS:
15 each side @ 30lbs
15 each side @ 30lbs
15 each side @ 30lbs
-Getting those down better and better finally, i feel its all core now.

Very strong day. Logging this 1,5 day later, legs = toasted.
« Last Edit: February 22, 2019, 06:36:52 am by vag »
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vag

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Re: Age vs Vertical
« Reply #3711 on: February 19, 2019, 04:50:08 am »
+2
18 February 2019

Bodyweight@session : ~85,5kg
Soreness : legs still very sore.
Injuries/aches : none

BENCH PRESS:
10@55kg
10@55kg
10@55kg
10@55kg
-Very strong, controlled, deep, ultra solid.

INCLINE BENCH DB FLY:
12@16kg per hand ( +2 kg per hand )
12@16kg per hand ( +2 kg per hand )
12@16kg per hand ( +2 kg per hand )
-Strong despite weight increase.

SEATED DB CURL:
10 each hand @ 16kg ( +2 kg per hand )
10 each hand @ 16kg ( +2 kg per hand )
9 each hand @ 16kg ( +2 kg per hand ) , ( -1 rep )
8 each hand @ 16kg ( +2 kg per hand ) , ( -2 reps )
-Strong despite weight increase here too.

SEATED EZ BAR PREACHER CURL:
12@25kg
12@25kg
12@25kg
-Those were actually harder than last week, probably because biceps were tired from the DB curls.

SEATED CRUNCHES MACHINE:
20@95lbs
20@95lbs
20@95lbs
-Better. But can't up.

SEATED BACK EXTENSION MACHINE:
20@125lbs
20@125lbs
20@125lbs ( +2 reps )
-Nice, they really hit the erector spinae at this load.

Another very strong day. Happy!
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vag

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Re: Age vs Vertical
« Reply #3712 on: February 20, 2019, 06:51:28 am »
+3
19 February 2019

Bodyweight@session : ?
Soreness : legs still some sore, hamstring, abductors, calves. chest and biceps.
Injuries/aches : none

RUN 5KM @ 30'28''  :wowthatwasnutswtf: :ibrunning: :headbang:

So weather got a little mild so i finaly  went out to run. Note that this was the first time running out after my race ( late October 2018 ). First run after back injury too of course. Only cardio activity in 2019 have been 4 ( four!) treadmill sessions, best effort of which was 5km in 37 minutes.
So with that data i was expecting an average km pace just below 7' and secretly hopping it will be closer to 6'30''. Boom , 6' out of nowhere, not even going max, i was going just a bit above comfy. I could even break 30' easily, had big lungs reserves but didnt want to stress my system too much.
Ultra excited, that's a damn good starting point!!! ( Comparison data: last year i started running while playing basketball every week, my first 5km was 35' and it took me 1,5 month to break 30' )



Bleh, graph shows cadence instead of speed by mistake. Given the chance though, is that normal? It is average 160spm for an average speed of 10kmh, both steady throughout the run.
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adarqui

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Re: Age vs Vertical
« Reply #3713 on: February 20, 2019, 09:43:56 am »
+1
19 February 2019

Bodyweight@session : ?
Soreness : legs still some sore, hamstring, abductors, calves. chest and biceps.
Injuries/aches : none

RUN 5KM @ 30'28''  :wowthatwasnutswtf: :ibrunning: :headbang:

So weather got a little mild so i finaly  went out to run. Note that this was the first time running out after my race ( late October 2018 ). First run after back injury too of course. Only cardio activity in 2019 have been 4 ( four!) treadmill sessions, best effort of which was 5km in 37 minutes.
So with that data i was expecting an average km pace just below 7' and secretly hopping it will be closer to 6'30''. Boom , 6' out of nowhere, not even going max, i was going just a bit above comfy. I could even break 30' easily, had big lungs reserves but didnt want to stress my system too much.
Ultra excited, that's a damn good starting point!!! ( Comparison data: last year i started running while playing basketball every week, my first 5km was 35' and it took me 1,5 month to break 30' )



Bleh, graph shows cadence instead of speed by mistake. Given the chance though, is that normal? It is average 160spm for an average speed of 10kmh, both steady throughout the run.

damn nice.

normal to run that good without much running? not really but it probably points to experience. you have more experience now so, regardless of any detraining/lost cardiovascular gains, you have a better idea of what to do out there. you were probably very relaxed - which is very important, and legs "fresh" (in the context of running).

either way, good stuff!

vag

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Re: Age vs Vertical
« Reply #3714 on: February 21, 2019, 07:38:34 am »
+1
^ Thanks, I meant if 160 spm is normal, searched it, is absolutely normal.


20 February 2019

Bodyweight@session : ~84k,5g
Soreness : quads got very sore. Also some calves, lats and biceps.
Injuries/aches : none

DEAD HANG PULLUPS:
10@BW
10@BW ( +1 rep )
8@BW
8@BW
-Strong, very good descent control.

SEATED CHEST SUPPORTED ROWS:
12@45kg
12@45kg
12@45kg
-Strong, can up.

DIPS:
11@BW ( +1 rep )
11@BW ( +1 rep )
10@BW
10@BW
-Strong.

TRICEPS ROPE PUSHDOWN:
12@90lbs
12@90lbs
12@90lbs
-Strong.

SLANT BENCH LEG RAISE:
23@BW ( +3 reps )
20@BW
20@BW
-Strong.

45 DEGREES BACK EXTENSION:
20@BW
20@BW
20@BW ( +3 reps )
-Strong.


Strong.   ;D
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vag

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Re: Age vs Vertical
« Reply #3715 on: February 22, 2019, 06:34:14 am »
+3
21 February 2019

Bodyweight@session : ~86kg , fluctuating like crazy lol
Soreness : still some quads and calves from running. Lats and tris and traps from weights.
Injuries/aches : none

SQUAT:
10@70kg ( +5 kg )
10@70kg ( +5 kg )
10@70kg ( +5 kg )
10@70kg ( +5 kg )
-Yeah, im back for good, those were easy, deep, solid.

DB LUNGE:
8 each leg @ 16kg each hand
8 each leg @ 16kg each hand
8 each leg @ 16kg each hand
-Sweet.

PAUSED SEATED CALF RAISE:
15@50kg ( +10 kg )
15@50kg ( +10 kg )
15@50kg ( +10 kg )
-LOL @+10kg (25%), still solid.

SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand
10@20kg each hand ( +1 rep )
10@20kg each hand ( +1 rep )
9@20kg each hand
-Very nice.

SEATED LATERAL RAISE MACHINE:
12@25kg
12@25kg
12@25kg
-Should have added

STANDING CABLE TORSO TWISTS:
15 each side @ 30lbs
15 each side @ 30lbs
15 each side @ 30lbs
-Best so far i think.

Alright, im done. Off to skiing.
All went very well those ~2 months, back feels ultra healed, core feels armored, achieved some nice overall strength gains, at a nice fitness condition too. #happy
« Last Edit: February 22, 2019, 06:35:55 am by vag »
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adarqui

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Re: Age vs Vertical
« Reply #3716 on: February 22, 2019, 09:48:50 am »
+2
^ Thanks, I meant if 160 spm is normal, searched it, is absolutely normal.

ya it's normal. 160 is on the "low end" but still normal. it'll increase naturally most likely. 175-185 is probably the avg race SPM. i used to be in the 180's. now i'm always in the 190's, even for longer races. it just increased naturally for me.

vag

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Re: Age vs Vertical
« Reply #3717 on: March 04, 2019, 10:08:20 am »
+3
^ Thanks, I meant if 160 spm is normal, searched it, is absolutely normal.

ya it's normal. 160 is on the "low end" but still normal. it'll increase naturally most likely. 175-185 is probably the avg race SPM. i used to be in the 180's. now i'm always in the 190's, even for longer races. it just increased naturally for me.

Yup, just checked my race (PR) log: average was 166 and max was 181, makes sense.



Alright, so I'm back, ski was excellent. I dare to say i was at my best overall skiing condition ever. Strong legs, strong core, strong body, good fitness level, it was amazing. This old fart still has some good juice left lol.
Came back Wednesday midnight ( skied every day from previous Saturday to Wednesday ) , left 2 days off, got back at it this Saturday.



2 March 2019

Bodyweight@session : ~85kg
Soreness : none
Injuries/aches : none

BENCH PRESS:
10@55kg
10@55kg
10@55kg
10@55kg
-Harder than last time, rusty.

INCLINE BENCH DB FLY:
12@16kg per hand
12@16kg per hand
12@16kg per hand
-Little rusty here too but better.

SEATED DB CURL:
10 each hand @ 16kg
10 each hand @ 16kg
10 each hand @ 16kg ( +1 rep )
9 each hand @ 16kg ( +1 rep )
-LOL, progress? idk how.

SEATED EZ BAR PREACHER CURL:
12@25kg
12@25kg
12@25kg
-Same with last time, hard.

SEATED CRUNCHES MACHINE:
20@95lbs
20@95lbs
20@95lbs
-Best so far. Probably core was still training while skiing.

SEATED BACK EXTENSION MACHINE:
20@125lbs
20@125lbs
20@125lbs
-Same here, very strong, almost easy, might up next time.

woot

vag

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Re: Age vs Vertical
« Reply #3718 on: March 07, 2019, 06:28:41 am »
+2
6 March2019

Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none

DEAD HANG PULLUPS:
10@BW
10@BW
8@BW
8@BW

SEATED CHEST SUPPORTED ROWS:
12@45kg
12@45kg
12@45kg

DIPS:
12@BW ( +1 rep )
11@BW
10@BW
10@BW

TRICEPS ROPE PUSHDOWN:
12@90lbs
12@90lbs
12@90lbs

SLANT BENCH LEG RAISE:
23@BW
20@BW
20@BW

45 DEGREES BACK EXTENSION:
20@BW
20@BW
20@BW

Rusty again. Everything except dips was difficult, last time i did this workout same loads/reps were strong, almost easy. Oh well, was expected, at least i got the weights/reps.
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vag

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Re: Age vs Vertical
« Reply #3719 on: March 12, 2019, 05:49:48 am »
+1
9 March 2019

Bodyweight@session : ~84kg
Soreness : none
Injuries/aches : none

SQUAT:
10@70kg
10@70kg
10@70kg
10@70kg
-Very hard. Some ROM compromise. Quads started cramping at the end. More rusty than expected.

DB LUNGE:
-Skipped, legs were fried from squats.

PAUSED SEATED CALF RAISE:
15@50kg
15@50kg
15@50kg
-Strong.

SEATED NEUTRAL GRIP DB OHP:
10@20kg each hand
10@20kg each hand
10@20kg each hand
10@20kg each hand ( +1 rep )
-Very nice for so rusty.

SEATED LATERAL RAISE MACHINE:
12@25kg
12@25kg
12@25kg
-Hard but solid.

STANDING CABLE TORSO TWISTS:
15 each side @ 30lbs
15 each side @ 30lbs
15 each side @ 30lbs
-Very good.

No squat since 22 Feb , last activity for legs was skiing @27 Feb, so they got fried. Should have gone easier. Logging this ~3 days later,  previous 2 days werea nightmare, got way too sore, I am talking about real pain, semi limping, having to assist with hands to get up etc. The usual stuff. Much better today.
woot