Author Topic: Age vs VO2max  (Read 1136691 times)

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vag

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Re: Age vs VO2max
« Reply #4590 on: November 15, 2023, 06:48:32 pm »
0
 14 November

Run 7.5K @ 43:09 ( 5:44 pace )

Same time with last week, to the second!
5K split was also exactly the same (27:45) and the slower (uphill) last 2.5k split too obviousely. So fast segment, slow segmemt, total, all timed the same, to the second.
Amazing.
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 #4591 on: November 16, 2023, 11:35:09 am »
0
15 November

BENCH PRESS: 4x5 @ 50kg
PECK DECK: 3x12 @ ?kg
LEG EXTENSION : 3x10 @ ?kg
SL LEG CURL :  3x10 @ ?kg
PULLUPS : 5-5-5-4
SEATED LATERAL RAISE : 3x10 @ 5kg each hand
DB HUMMER CURL : 3x10 @ 10kg each hand
ROPE PUSHDOWN :  3x10 @ ?kg

Damnn it forgot most weights.  :uhhhfacepalm:
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 #4592 on: November 17, 2023, 05:57:26 am »
0
16 November

TREADMILL:
Low aerobic HR zone run 45' ( 6.2K / 7:20 pace )

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 #4593 on: November 20, 2023, 09:47:04 am »
+1
17 November

DEADLIFT : 5x5 @ 75kg ( +5 kg per set )
INCLINE DB PRESS : 4x10 @ 15kg each hand
LATERAL DB RAISE : 4x10 @ 7.5kg each hand
LAT PULL DOWN : 4x10 @ 59kg
EZ BAR CURL : 3x12 @ 25kg
SKULL CRASHERS : 3x12 @ 25kg
DB SHRUGS : 3x12 @ 20kg each hand ( +2.5 kg per hand )
« Last Edit: November 27, 2023, 06:32:45 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 #4594 on: November 24, 2023, 11:35:02 am »
+1
20 November

SQUAT : 2x5@55kg / 3x5@57.5kg ( +2.5 kg for last 3 sets )
DB BENCH : 4x10 @ 17.5kg each hand
DB ROW : 4x10 @ 17.5kg each hand
DB OHP :  4x10 @ 15kg each hand
DB CURL :  3x12 @ 12.5kg each hand
DB TRICEP EXT :  3x10 @ 17.5kg

Difficult to overload 4x10, focused on strict form, worked, got sore AF



22 November

BENCH PRESS: 2x5@50kg / 3x5@52.5kg ( +2.5 kg for last 3 sets )
PECK DECK: 3x12 @ 30kg
LEG EXTENSION : 3x10 @ 35kg
SL LEG CURL :  3x10 @11kg
PULLUPS : 6-5-5-5 ( +1 rep for first and last sets )
SEATED LATERAL RAISE : 3x10 @ 5kg each hand
DB HUMMER CURL : 3x10 @ 10kg each hand
ROPE PUSHDOWN :  3x10 @ 17kg



23 November

Run 7K @ 40:23 ( 5:46 pace )

Weather and work and weights won't let me run. I'm fine as long as i maintain this fitness level, which seems to be happening so far.
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 #4595 on: November 27, 2023, 06:32:18 am »
0
24 November

DEADLIFT :
5 @ 75kg
5 @ 77,5kg ( +2.5 kg )
5 @ 77,5kg ( +2.5 kg )
5 @ 80kg ( +5 kg )
5 @ 80kg ( +5 kg )

INCLINE DB PRESS : 4x10 @ 15kg each hand
LATERAL DB RAISE : 4x10 @ 7.5kg each hand
LAT PULL DOWN : 4x10 @ 59kg
EZ BAR CURL : 3x12 @ 25kg
SKULL CRASHERS : 3x12 @ 25kg
DB SHRUGS : 3x12 @ 20kg each hand
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 #4596 on: November 28, 2023, 05:25:53 am »
0
27 November

ATG SQUAT:
5@55kg
5@57,5kg ( +2.5 kg )
5@57,5kg
5@60kg ( +2.5 kg )
5@60kg ( +2.5 kg )

DB BENCH : 4x10 @ 17.5kg each hand
DB ROW : 4x10 @ 20kg each hand  ( +2.5 kg per hand for all sets )
DB OHP :  4x10 @ 15kg each hand
DB CURL :  3x12 @ 12.5kg each hand
DB TRICEP EXT :  3x10 @ 17.5kg

Feeling getting stronger every session, I missed that.
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 #4597 on: December 04, 2023, 11:45:03 am »
0
29 November

BENCH PRESS:
5@50kg
5@52.5kg ( +2.5 kg )
5@52.5kg ( +2.5 kg )
5@55kg
5@55kg

PECK DECK: 3x12 @ 30kg ( +5 kg for all sets )
LEG EXTENSION : 4x10 @ 35kg ( +1 set )
SL LEG CURL :  4x10 @11kg ( +1 set )
PULLUPS : 7-6-5-5 ( +1 rep for first 2 sets )
SEATED LATERAL RAISE : 3x10 @ 5kg each hand
DB HUMMER CURL : 3x10 @ 10kg each hand
ROPE PUSHDOWN :  3x10 @ 17kg



30 November

TREADMILL 35 minutes / 6.27K ( 5:35 pace )



1 December

DEADLIFT :
5 @ 75kg
5 @ 80kg ( +2.5 kg )
5 @ 80kg ( +2.5 kg )
5 @ 85kg ( +5 kg )
5 @ 85kg ( +5 kg )

INCLINE DB PRESS : 4x10 @ 17.5kg each hand ( +2.5 kg per hand )
LATERAL DB RAISE : 4x10 @ 10kg each hand ( +2.5 kg per hand )
LAT PULL DOWN : 4x10 @ 59kg
EZ BAR CURL : 3x12 @ 25kg
SKULL CRASHERS : 3x12 @ 25kg
DB SHRUGS : 3x12 @ 20kg each hand
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 #4598 on: December 08, 2023, 11:02:20 am »
+1
4 December

ATG SQUAT:
5@55kg
5@57,5kg
5@60kg ( +2.5 kg )
5@62,5g ( +2.5 kg )
5@65kg ( +5 kg )

DB BENCH : 2x10 @ 17.5kg each hand 2x10 @ 20kg each hand ( +2.5 kg per hand for 2 sets )
DB ROW : 4x10 @ 20kg each hand
DB OHP :  2x10 @ 15kg each hand 2x10 @ 17.5kg each hand ( +2.5 kg per hand for 2 sets )
DB CURL :  3x12 @ 12.5kg each hand
DB TRICEP EXT :  3x10 @ 17.5kg



5 December

TREADMILL 7K @ 41:02 ( 5:51 pace )



6 December

BENCH PRESS:
5@50kg
5@52.5kg
5@55kg ( +2.5 kg )
5@57.5kg ( +2.5 kg )
5@57.5kg ( +2.5 kg )

PECK DECK: 3x12 @ 40kg ( +5 kg for all sets )
LEG EXTENSION : 4x10 @ 35kg
SL LEG CURL :  4x10 @11kg
PULLUPS : 7-6-5-5 ( +1 rep for 2nd set )
SEATED LATERAL RAISE : 3x10 @ 7.5kg each hand ( +2.5 kg per hand for all sets )
DB HUMMER CURL : 3x10 @ 12.5kg each hand
ROPE PUSHDOWN :  3x10 @ 17kg ( +2.5 kg per hand for all sets )



Naturally, i am getting stronger in the gym and slower in the runs. It's a good blend though, focus is strength while not losing much run fitness. It works so far.
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 #4599 on: December 11, 2023, 11:01:42 am »
0
8 December

DEADLIFT :
5 @ 80kg ( +5 kg )
5 @ 85kg ( +5 kg )
5 @ 85kg ( +5 kg )
5 @ 90kg ( +5 kg )
5 @ 90kg ( +5 kg )

INCLINE DB PRESS : 4x10 @ 17.5kg
LATERAL DB RAISE : 4x10 @ 10kg each hand
LAT PULL DOWN : 2x10 @ 59kg / 2x10 @ 65kg ( +6 kg for 2 sets )
EZ BAR CURL : 3x12 @ 25kg
SKULL CRASHERS : 3x12 @ 25kg
DB SHRUGS : 3x12 @ 20kg each hand
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 #4600 on: December 12, 2023, 10:31:11 am »
0
11 December

ATG SQUAT:
5@60kg ( +5 kg )
5@60kg ( +2.5 kg )
5@62,5g ( +2.5 kg )
5@65g ( +2.5 kg )
5@67,5g  ( +2.5 kg )

DB BENCH : 4x10 @ 20kg each hand ( +2.5 kg per hand for 2 sets )
DB ROW : 4x10 @ 20kg each hand
DB OHP :  4x10 @ 17.5kg each hand ( +2.5 kg per hand for 2 sets )
DB CURL :  3x12 @ 12.5kg each hand
DB TRICEP EXT :  3x12 @ 17.5kg
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 #4601 on: December 18, 2023, 11:19:58 am »
+2
13 December

BENCH PRESS:
5@50kg
5@52.5kg
5@55kg
5@57.5kg
5@60kg ( +2.5 kg )

PECK DECK: 3x12 @ 40kg
LEG EXTENSION : 4x10 @ 40kg ( +5 kg for all sets )
SL LEG CURL :  4x10 @17kg ( +6 kg per leg for all sets )
PULLUPS : 7-7-6-5 ( +1 rep for 2nd & 3rd set )
SEATED LATERAL RAISE : 3x10 @ 7.5kg each hand
DB HUMMER CURL : 3x10 @ 12.5kg each hand
ROPE PUSHDOWN :  3x10 @ 17kg



15 December

DEADLIFT :
5 @ 80kg
5 @ 85kg
5 @ 90kg ( +5 kg )
5 @ 90kg
5 @ 95kg ( +5 kg )

INCLINE DB PRESS : 4x10 @ 17.5kg
LATERAL DB RAISE : 4x10 @ 10kg each hand
LAT PULL DOWN : 4x10 @ 65kg ( +6 kg for 2 sets )
EZ BAR CURL : 3x12 @ 27.5kg ( +2.5 kg for all sets )
SKULL CRASHERS : 3x12 @ 27.5kg ( +2.5 kg for all sets )
DB SHRUGS : 3x12 @ 20kg each hand
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 #4602 on: December 22, 2023, 07:28:48 am »
+1
20 December

ATG SQUAT:
5@60kg
5@62,5g ( +2.5 kg )
5@65g ( +2.5 kg )
5@67,5g  ( +2.5 kg )
5@70kg ( +2.5 kg )

DB BENCH : 4x10 @ 20kg each hand
DB ROW : 4x10 @ 20kg each hand
DB OHP :  4x10 @ 17.5kg each hand
DB CURL :  3x12 @ 12.5kg each hand
DB TRICEP EXT :  3x12 @ 17.5kg



21 December

INCLINE DB PRESS : 4x10 @ 17.5kg
LATERAL DB RAISE : 4x10 @ 10kg each hand
LAT PULL DOWN : 4x10 @ 65kg
LEG EXTENSION : 4x10 @ 40kg
SL LEG CURL :  4x10 @17kg each leg
DB HUMMER CURL : 3x12 @ 12.5kg each hand
ROPE PUSHDOWN :  3x12 @ 17kg
DB SHRUGS : 3x12 @ 20kg each hand

Happy holidays (if you have) and a healthy happy new year to all !!!!
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 #4603 on: January 09, 2024, 09:02:09 am »
0
8 January

ATG SQUAT:
5@40kg ( -20 kg )
5@62,5g
5@45g ( -20 kg )
5@67,5g
5@50kg ( -20 kg )

DB BENCH : 4x10 @ 17.5kg each hand ( -2.5 kg per hand )
DB ROW : 4x10 @ 17.5kg each hand ( -2.5 kg per hand )
DB OHP :  4x10 @ 15kg each hand ( -2.5 kg per hand )
DB CURL : 3x12 @ 10kg each hand ( -2.5 kg per hand )
DB TRICEP EXT :  3x12 @ 15kg ( -2.5 kg )

Easy get back at it session. Went good actually, was much stronger than i expected.
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 #4604 on: January 11, 2024, 12:02:23 pm »
0
10 January

TREADMILL 6K @ 34:23 ( 5:44 pace )

First run activity since 5 December (!!!). Not bad though, actually faster than that last time ( treadmill again, 7K @ 5:50 pace ).
Watch said HR went up to 187bpm and it was exhausting and ill need 4 days to recover but honestly it didn't feel anything like that.
Just a typical get-back-at-it run, clumsy and stiff but also not too tiring and also unexpected fast.


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?