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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on December 08, 2023, 03:40:28 pm »- run 30:43, 4.85 km
super beautiful day
super beautiful day
Recent Posts
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Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by vag on December 08, 2023, 11:02:20 am »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.
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.
3
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on December 06, 2023, 05:10:06 pm »- run 46:35, 7.20 km
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on December 04, 2023, 06:50:39 pm »- run 35:45, 6.82 km
threw in a few short strides at the end.
threw in a few short strides at the end.
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Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on December 04, 2023, 01:57:55 pm »saturday
- run 29:13, 4.67 km
yesterday
- run 1:00:21, 11.21 km
that's more like it. first 2 km with wife and then the rest around 5:15.
- run 29:13, 4.67 km
yesterday
- run 1:00:21, 11.21 km
that's more like it. first 2 km with wife and then the rest around 5:15.
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Progress Journals & Experimental Routines / Re: Age vs VO2max
« Last post by vag on December 04, 2023, 11:45:03 am »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
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
7
Progress Journals & Experimental Routines / Re: Kingfush
« Last post by Kingfish on December 03, 2023, 07:19:08 pm »Dec 3-9, 2023
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]
Nov Week 1 of 4 BW 198-202
Sun Dec 3
6:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5
1:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-115-125-135 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5
Mon Dec 4
6:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5
6:30 pm
Paused Squats 315-405-495
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5
Tue Dec 5
6:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5
7:30 pm
Paused Squats 315-405-495
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5
* cutting the weight down on the push/pull routine worked for speeding up my recovery. got back to back 495 paused at 200lb dry bw in the morning. 202-204 after the first meal of the day. 250-300g carbs a day. this routine is ok. ill probably be toast tmrw and only go 455.
Wed Dec 6
9:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5
7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5
* could have done 475 but it would still be a difficult lift. cut back to 455 and recover more.
Thur Dec 7
9:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5
7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5
Fri Dec 8
9:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 70-80-90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5
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]
Nov Week 1 of 4 BW 198-202
Sun Dec 3
6:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5
1:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 90-100-115-125-135 x5
Iso Hammer Strength Seated Row - One Arm 90-100-110 x5
Seated Cable Pulldown- One Arm 30-40-50 x5
Mon Dec 4
6:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5
6:30 pm
Paused Squats 315-405-495
Iso Hammer Strength Inclined Press Machine 90-100 x5
Iso Hammer Strength Seated Row - One Arm 90-100 x5
Seated Cable Pulldown- One Arm 30-40-50 x5
Tue Dec 5
6:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5
7:30 pm
Paused Squats 315-405-495
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5
* cutting the weight down on the push/pull routine worked for speeding up my recovery. got back to back 495 paused at 200lb dry bw in the morning. 202-204 after the first meal of the day. 250-300g carbs a day. this routine is ok. ill probably be toast tmrw and only go 455.
Wed Dec 6
9:30 am
Paused Squats rest
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5
7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5
* could have done 475 but it would still be a difficult lift. cut back to 455 and recover more.
Thur Dec 7
9:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5
7:30 pm
Paused Squats 315-405-455
Iso Hammer Strength Inclined Press Machine 70-80 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5
Fri Dec 8
9:30 am
Paused Squats 315s
Iso Hammer Strength Inclined Press Machine 70-80-90-100-110 x5
Iso Hammer Strength Seated Row - One Arm 70-80 x5
Seated Cable Pulldown- One Arm 30-40 x5
8
Progress Journals & Experimental Routines / Re: a fast and explosive donkey!
« Last post by LBSS on December 01, 2023, 10:06:47 pm »last night
- run 33:38, 6.57 km
- run 33:38, 6.57 km
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Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on November 29, 2023, 10:45:35 am »Squat focus day 8:
High bar full squat:
20x5x2
60x5
85x5
85x5
85x5
85x5
85x5 (felt great)
Bench press:
20x5x2
40x5
60x5
60x5
60x5
Romanian Deadlifts superset with leg curls:
60x8+64x8
85x8+88x8
85x8+88x8
Landmind push press:
40x8 each arm
Bodyweight: 93.5 kg
Exhaustion level: 8/10
Comments:
One of the best old age workouts. Squats felt great. Bench was pretty good, too.
High bar full squat:
20x5x2
60x5
85x5
85x5
85x5
85x5
85x5 (felt great)
Bench press:
20x5x2
40x5
60x5
60x5
60x5
Romanian Deadlifts superset with leg curls:
60x8+64x8
85x8+88x8
85x8+88x8
Landmind push press:
40x8 each arm
Bodyweight: 93.5 kg
Exhaustion level: 8/10
Comments:
One of the best old age workouts. Squats felt great. Bench was pretty good, too.
10
Progress Journals & Experimental Routines / Re: Raptor's log
« Last post by Raptor on November 29, 2023, 10:40:44 am »Bench focus day 8:
Bench press:
20x5x2
40x5
60x5
60x5
60x5
60x5
60x5
Deadlift:
20x5
60x5
90x5
120x3
Bodyweight: 93.5 kg
Exhaustion level: 7/10
Comments:
Squat rack was occupied so I did a short bench + deadlift workout. Finally got 5 sets of 5 reps with 60 kg.
Bench press:
20x5x2
40x5
60x5
60x5
60x5
60x5
60x5
Deadlift:
20x5
60x5
90x5
120x3
Bodyweight: 93.5 kg
Exhaustion level: 7/10
Comments:
Squat rack was occupied so I did a short bench + deadlift workout. Finally got 5 sets of 5 reps with 60 kg.