Recent Posts

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Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by vag on September 20, 2024, 10:47:38 am »
19 September

1K warmup
SPRINT 5*800m  / 3 mins rest (+1 sprint )
1K cool down

Was aiming to be faster than last week's pace ( which was 4:53 to 4:59 )

I got 4:55 , 4:45 , 5:16 (uphill) , 4:50 , 5:15 (uphill )

Nice!
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 20, 2024, 07:29:10 am »
20-09-24

Seated Leg Curl
96 x 12, 10, 8 + 89x9 + 75x12

Leg Ext [different one again]
19 x 10, 8, 7 + 17x6 + 15x6

Abductor Machine
13x14 + 11x11 + 9x11 + 7x14 + 6x13

Clves
21x + 20x + 19x + 18x + 16x [cba to count reps]

Adductor Machine
102.5x10 + 95x9 + 87.5x6 + 80x7 + 72.5x9

SL Leg Press
60 x 6, 6, 6

Low Row
150 x 6
140 x 9, 7
130 x 8

One Arm Pulldown
8 x 7
7 x 9, 7

Cable Lateral
13.75 x 14, 13
16.25 x 7

BAyesian Curl
16.25 x 8, 7, 6

Preacher Machine
20/0/0 x 11, 8, 7

Panatta Lateral
70x + 60x + 50x + 45x [couldn't bother to keep count of reps]

3 sets machine crunch/ghd lb

Notes

That's the top weight this low row machine goes too. Only 6 reps, so plenty of room to grow, but fun to max something out.

Weight randomly spiked last couple of days. Realised I accidentally bought (a) salted peanut butter and (b) a brand of cereal with more salt than usual. Given quantity of those things that I am consuming lately, I guess I have the culprit. [and dw, i get my vegetables, omega 3s etc in abundance too, it's not just trash in my diet]
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 19, 2024, 07:56:06 pm »
- run to gym

- climb x 30-40 mins
tired, everything felt hard and uncoordinated. stopped early and did not attempt anything challenging - the easy shit was challenging enough. better luck next time.

- run home
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 19, 2024, 07:19:08 am »
19-09-24

Run - 46 min, 7.56km
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 18, 2024, 07:12:12 am »
18-09-24

Row
120 x 11, 8

Dip
+40 x 9, 8

DB Pullover
32.5 x 11, 10

Incline Fly
17.5 x 8, 7

DB Lateral
20 x 19, 18, 16

EZ Bar Curl
42.5 x 10, 8, 7

EZ Tri Extension
42.5 x 9, 7
37.5 x 12

Side Bend
50 x 9, 8, 7

Finger Curl
30 x 7+6, 6+4

Neck Curl
15 x 10, 8

BB Wrist Ext
30 x 11, 8 + 20x12

Lateral Neck
10 x 11, 9
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Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by vag on September 18, 2024, 06:35:31 am »
16 September

Run 8K @ 49:57 ( 6:14 pace )

Finally an impressive improvement:
That was longest run of the season, 20'' per km faster than previous best while 1km longer, and the 6K 'benchmark split pace' dropped from 6:20 to 6:11.
Much better pacing and feeling overall.


17 September

DB OHP : 10 @ 12.5, 12.5, 15, 15, 17.5 kg
BB BENT ROW : 10 @ 35, 35, 40, 40, 45 kg

TREADMILL:
Low aerobic HR zone run 45' / 5,8K ( 7:43 pace )
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 17, 2024, 08:21:33 pm »
- run 45:41, 7.12 km
so humid.
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Progress Journals & Experimental Routines / Re: warpspeed to the new scenario
« Last post by Joe on September 17, 2024, 07:28:00 am »
17-09-24

Run - 40 min, 6.9km
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on September 16, 2024, 08:26:57 pm »
friday

- treadmill intervals
-- warm up x 10 mins
-- 4 x (4 mins @ 6:58/mile, 1 min @ 10:30/mile)
-- cool down x 10 mins
good workout for the treadmill

- DL 255 x 5
bounced it because i was losing my grip (weak!), strained SI joint (dumb!). DLs need to be lighter, or i need to start bringing my straps to the gym.

- pull up x 5,5,5,5
amazing how much easier these are when i haven't climbed first.

- DB OHP 45s x 5,4
lol

- windshield wipers x 8, TTB x 10

- shoot hoops x 10-15 mins
wife was finishing up her stuff and there was a court at the gym we went to so i goofed around a bit. absolutely no pop whatsoever on layups, i would be starting from near scratch if i decided to try to focus on jumping again. handle was decidedly rusty. but funnily enough i haven't lost my shot at all. i think that was the the first time in eight (?!) years i've picked up a basketball.

today

- run 55:03, 8.83 km
nice
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Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on September 16, 2024, 08:52:58 am »
Sept 15-21, 2024

Full Squats - Paused - Maintenance
455 #275+ | 465 #5 | 470 #1| 475 #85 | 495#100+ | 505#2 | 545#1
Page 75 - Day 1 of 455. Feb 11, 2013
Page 140 - Day 1 of 495. Oct 25, 2020
Cardio Calories - Inclined walking at 3mph pace per 5 mins | 6% [47kcal], 9% [57kcal], 12%[67kcal], 15%[77kcal]

Sept Week 3 of 4 BW 198-202

Sun Sept 15

6:00 am
Paused Squats 315-315-315
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80 x5

4:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80 x5
Cardio - Inclined Walk 30 mins | 1.5miles | 3mph @ 6-12% | max HR 125bpm

*no 495 since wednesday. 4 day rest already. legs getting some added fatigue from the inclined walking.

Mon Sept 16

6:00 am
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80 x5

8:00 pm
Paused Squats 315-315-315,405-495
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80 x5

Tue Sept 17

6:00 am
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5


8:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80 x5

Wed Sept 18

6:00 am
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80 x5
Seated Bicel Curl Machine - One Arm 50-60-70x5
Standing Tricep Cable Pulldown - One Arm 60-80-100x5

8:00 pm
Paused Squats 315-315-315,405-455
Iso Hammer Strength Inclined Press Machine ~135 70-80 x5
Iso Hammer Strength Seated Row - One Arm,  ~ 135 70-80 x5

* added the bicep/tricep routine back to log. been doing them consistently again. very good ROM and tempo using the seated cable curl station. one arm and torso facing the side instead of front for more stretched ROM.
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