Author Topic: Age vs VO2max (Read 971238 times)

vag · « **Reply #1830 on:** July 20, 2013, 03:06:04 pm »

20 July 2013

Bodyweight@session : ~184
Soreness : none
Injuries/aches : none

KNEE EXTENSIONS:
3x15@10kg

PAUSED ATG FRONT SQUATS:
3x10@20kg

CHEST DB FLYES:
3x10@10 kg each hand

SHOULDERS DB FLYES:
3x10@10 kg each hand

vag · « **Reply #1831 on:** July 21, 2013, 03:08:30 pm »

21 July 2013

Bodyweight@session : ~188
Soreness : quads, glutes and pecks , 2/5
Injuries/aches : none

15 minutes jogging( ~8kmh ) + dynamic warmup

TEMPO RUNS:

5x80m@100%
12:x , 13:x , 13:x , 15:x , 16:x
Was starting every 1min 30 seconds( including the running time ).
Started good but legs got heavy at 4th and destroyed at 5th sprint.

5 mins rest

3x130m@100%
23:x , 25:x , 27:x
Pathetic, legs were jello, almost quit the 3d one.

Was planning to do 200m too but left hip flexor started bugging a bit so i cancelled it.

RIM JUMPS:
Decided to do a bunch of those before calling it a day. No sets, just 10-15 jumps with 30-45 seconds rest between each.
Bad but i expected much worse at that point, 24'' SVJ, 28'' dropstep , 29'' RVJ. Got my wrist at the 9'8'' rim, silly ego boost is silly.

LBSS · « **Reply #1832 on:** July 21, 2013, 11:15:32 pm »

??? tempo sprints aren't supposed to be all-out.

vag · « **Reply #1833 on:** July 22, 2013, 04:43:33 am »

Quote from: LBSS on July 21, 2013, 11:15:32 pm

??? tempo sprints aren't supposed to be all-out.

True, i keep repeating that mistake, i name tempo runs the short interval sprinting sessions no matter the intensity.
Well if you think about it, although i am trying to go 100% they are still tempo runs ( except from the first ones ) , because you can't do 5x80m all out sprints starting every 1:30 minutes...
But yeah, the term is wrong.

vag · « **Reply #1834 on:** July 22, 2013, 04:22:55 pm »

22 July 2013

Bodyweight@session : ~188
Soreness : quads, glutes, hamstrings, abductors, shins, chest, shoulders, traps.
Injuries/aches : none

PUSHUPS
3x10

BENT OVER ROWS:
3x10 each hand@20kg

CONCENTRATION CURLS:
F@10kg : R = 19 , L = 15
F@10kg : R = 13 , L = 11

TRICEPS EXTENSIONS:
F@10kg : 23
F@10kg : 18

vag · « **Reply #1835 on:** July 23, 2013, 04:51:02 pm »

23 July 2013

Bodyweight@session : ~188
Soreness : quads, hamstrings, chest, shoulders, biceps, triceps.
Injuries/aches : none

DB LUNGES:
3x8 each leg @10kg each hand

SL ROMANIAN DEADLIFTS:
3x10 each leg @20kg

SL STANDING CALVE RAISES:
3x10 each leg @BW , 2 seconds pause at top and bottom.

Then did the '7 days vertical jump cure' routine.

vag · « **Reply #1836 on:** July 25, 2013, 04:35:28 pm »

25 July 2013

Bodyweight@session : ~186
Soreness : glutes, hamstrings, calves, back, biceps, triceps.
Injuries/aches : none

Went at the park.
Shot around and did random jumping for 1 hour. Felt very weak at shooting around etc, felt very uncoordinated at jumping, disaster.
Somehow though, although they felt terrible, jumps where higher. I only did dropsteps and RVJs, 28'' was easy and maxed a couple jumps at 30''
Also landed a clean dunk at the 9'8'' rim, first dunk after September 2012!

Raptor · « **Reply #1837 on:** July 25, 2013, 05:09:33 pm »

"jumps where higher"?!

I'm kidding, great job!

vag · « **Reply #1838 on:** July 26, 2013, 04:42:25 pm »

26 July 2013

Bodyweight@session : ~187.5
Soreness : glutes, lower back, calves.
Injuries/aches : none

LEG EXTENSINONS:
3x15@50lbs

HANG JUMP SNATCH:
3@20kg
3@25kg
3@30kg
3@35kg
2@40kg

HIGH BAR FULL SQUAT:
5@20kg
5@30kg
5@40kg
5@50kg
5@60kg
3@70kg
1@80kg

INCLINE BB BENCH PRESS:
3x8@50kg

CHINUPS:
3xF@BW : 7 , 6 , 5

First squat/gym session after March 27 (!!!), when i did 3x8@50kg. Went very nice, form & depth was solid.
Jump snatches also great, very happy with form/power.
Was too hot and humid, every next exercise i did i felt weaker. By the time i did chinups i was beat and dizzy, as shown by the numbers.

vag · « **Reply #1839 on:** July 29, 2013, 05:13:12 pm »

29 July 2013

Bodyweight@session : ~187
Soreness : hamstrings a bit
Injuries/aches : none

DB LUNGES:
3x10 each leg @10kg each hand

SL ROMANIAN DEADLIFTS:
3x10 each leg @20kg

SL STANDING CALVE RAISES:
3x15 each leg @BW , 2 seconds pause at top and bottom.

PUSHUPS:
3x15@BW

BENT OVER ROWS:
3x15 each hand@10kg , 2 seconds pause at top and bottom.

vag · « **Reply #1840 on:** July 30, 2013, 04:53:24 pm »

30 July 2013

Bodyweight@session : n/a
Soreness : calves
Injuries/aches : none

ARNOLD PRESS:
2x10@10kg each hand

UPRIGHT ROW:
2x10@20kg

SHOULDERS DB FLY:
2x10@10kg each hand

CONCENTRATION CURLS:
F@10kg : R = 19 , L = 15
F@10kg : R = 15 , L = 13

TRICEPS EXTENSIONS:
F@10kg : 23
F@10kg : 20

vag · « **Reply #1841 on:** July 31, 2013, 04:25:43 pm »

31 July 2013

Bodyweight@session : ~190, oops!
Soreness : glutes, calves.
Injuries/aches : none

LEG EXTENSION:
3x15@25kg

HANG POWER CLEAN:
5@20kg
3@30kg
3@40kg
3@50kg
-The 50kg set was fugly so i stopped.

HIGH BAR FULL SQUAT:
5@20kg
5@30kg
3@40kg
3@50kg
3@60kg
2@70kg
1@80kg
1@90kg
4@70kg
7@60kg
-Lost depth at 90kg. Last time i lost depth of 80kg, now i got it full. Fair. Back-off sets are nice.

BENCH PRESS:
3x8@50kg
-Feeling too weak/detrained.

CHINUPS:
3xF@BW : 7 , 6 , 5
-Weak/detrained feeling here too.

vag · « **Reply #1842 on:** August 01, 2013, 05:50:05 am »

Summer holidays are here!

Did 9 workouts in the last 11 days as planned overreaching. Would be better if i have done more than 4 workouts in the previous 3 months (!) but oh, well.
Gonna try to diet a bit now, do a bunch of BW stuff when (if) i get the chance, i like those circuits that UMThrower does.

Body measurements :

Bodyweight (dry, in the morning ) : 84.5kg (~186 lbs )
Waist : 87,5cm ( ~34.5'' )

Online bodyfat estimation : 16.6%
BI scale bodyfat estimation : 15.8%

vag · « **Reply #1843 on:** August 03, 2013, 03:18:20 pm »

3 August 2013

Bodyweight@session : ~187
Soreness : none
Injuries/aches : none

Circuit:
C1: Pushups, 10 @ bw
C2: ATG paused front squat , 10 @ bw+10kg
C3: Bent over row, 10 each hand @ 10kg
C4: Lunges, 10 each leg @ 5kg each hand
C5a: Shoulders DB fly, 5 @ 5kg each hand
C5b: Shoulders DB front raise, 5 @ 5kg each hand
C5c: Shoulders DB arnold press, 5 @ 5kg each hand

Info: 5 rounds, no rest between exercises, 2 minutes rest between rounds. Round duration : ~4 minutes.

Sooooo difficult. I had 5 rounds planned before starting but i would not be able to do a 6th if i wanted to.

UMThrower & flander:

seifullaah73 · « **Reply #1844 on:** August 11, 2013, 07:08:02 pm »

just a question about the squat

I just did 55kg first set was good up to 5 reps, but form was a bit shaky.

so i should do a weight which i can do with good form and complete the required sets and reps i.e. 3x5, 4x5, 4x8 and also a weight which when squatting there is no grinding and slow movement when going up but should be done without grinding fluid one movement and with good depth and good form, until then i can move up a weight.

so i should go back down a weight to around 45-50kg and do it that way and if i fail, it should become easier the next time i attempt it as hypertrophy was induced even though if i failed in completing the rep as required.

Adarq.org

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Author Topic: Age vs VO2max (Read 971238 times)

vag

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