Pierini's August 2005 Workouts

Monday, August 1, 2005

Arrived at the gym at 6:15 a.m.

Today's workout consisted of a superset/dropset format after the warm-up superset.

1) Warm-up: standard grip pull-ups for 5 reps, then dips for 5 reps, then back hyperextensions for 10 reps.

2) Standard grip pull-ups bodyweight (BW) + 25 lbs. for 8 reps (drop set of BW for 4 reps), then dips BW + 25 lbs. for 8 reps (drop set of BW for 4 reps), then high-incline military sit-ups for 15 reps (drop set of supine military sit-ups for 25 reps).

3) Standard grip pull-ups BW + 35 lbs. for 6 reps, (drop set of BW for 6 reps), then dips BW + 35 lbs. for 6 reps (drop set of BW for 6 reps), then middle-incline military sit-ups with 5 kg. medicine ball at chest and extend arms and press ball at top of sit-up for 15 reps (drop set of supine military sit-ups for 25 reps).

4) Standard grip pull-ups BW + 45 lbs. for 4 reps (drop set of BW for 8 reps), then dips BW + 45 lbs. for 4 reps (drop set of BW for 10 reps), then elbow-support double straight-leg raises for 10 reps (drop set of double knee-lifts for 10 reps).

5) Treadmill running interval workout at 1% grade.

1,600 meters warm-up

1,600 meters @ 6:54/mile pace with 400 meter walk/jog/accelerate recovery x 1 set.

800 meters @ 6:54/mile pace with 200 meter walk/jog/accelerate recovery x 2 sets.

400 meters @ 5:53/mile pace with 200 meter walk/jog/accelerate recovery x 4 sets.

Interval workout consisted of 5 miles completed in 39:13. Then a walk cool-down for a total treadmill time of 45 minutes covering 5.40 miles.

6) On the floor to stretch my hams/quads/glutes/etc.

Another tough workout. The weighted pull-ups and dips with follow-up drop sets done in a superset format was tough! I like it and will probably do this workout again.

Have a great day!

Tuesday, August 2, 2005

Tuesday evening dojo workout.


Wednesday, August 3, 2005

1) Military sit-ups in a drop-set format. High-incline x 15, then middle-incline x 15, then low-incline x 15, and finally level x 15 = 60 reps.

2) Cross crunches bicycle style - elbow crosses and touches opposite knee x 50 reps.

3) Straight-leg raises into a reverse crunch while squeezing a large Pezzi ball held between my legs at the ankles x 25 reps (broken set).

4) Heavyhands workout on the treadmill - 0% grade - 4 miles per hour with 5 lb. dumbells. 7 minute medley x 3 sets = 1.4 miles in 21 minutes.

5) Running intervals on the treadmill - 1% grade. 2 mile warm-up. Then, 200 meters @ 5:27/mile pace (11.0 mph) with 200 meter walk/jog/accelerate recovery x 6 sets, then 800 meters @ 6:49/mile pace (8.8 mph). Completed 4 miles in 31:37. Then walk cool-down for a total treadmill time of 35 minutes covering 4.23 miles.

6) On the floor to stretch my hams/quads/glutes/etc.


On Thursday, I'm going on a 5-mile training run with the Fleet Feet Store running crowd. It's suppose to be a hot day, maybe like the 105 degrees it was a couple of Thursdays ago when I ran with this group. I'll wear my heart-rate monitor and keep my heart rate at a safe 165 bpm and make sure I'm well-hydrated. So I'll probably post my Thursday workout on Friday morning.

Have a great day and train smart.

Thursday, August 4, 2005

5:30 p.m. and 101 degrees - 5 mile run with the Fleet Feet Store running group in 39:49. Cruised at an average heart rate of 162 beats per minute (bpm) although I noticed 174 bpm at one point in the run.


Friday, August 5, 2005

1) Superset of pull-ups (each set varied) plus 30 Atlas push-ups plus 10 high-incline military sit-ups with 5 kg. medicine ball at my chest that I pressed overhead during the ascend portion of the sit-up. Completed 4 supersets.

Superset #1 = standard grip pull-ups x 15
Superset #2 = standard grip chin-ups x 15
Superset #3 = close-grip pull-ups x 10
Superset #4 = close grip chin-ups x 10

2) Tiger Moves 1, 2 and 3 plus Atlas bicep flex and press - all for 5 reps at maximum intensity concluding with a 30-count maximum isometric contraction.

3) On the floor to stretch my hams/quads/glutes/calves/etc.

A little tired today. Enjoy the rest of your day and your weekend. I'll check in with everyone on Monday.

Monday, August 8, 2005

Arrived at the gym at 6:30 a.m. But after a complete rest on Saturday and Sunday, I was a little slow at getting going so I hung around the front desk and engaged in an endurance BS session for 30 minutes. Nothing like a little cross training every now and then. Then I decided to put the pedal to the metal so this is what I did:

Superset-Dropset Workout
I did this workout last Monday and I liked it alot. It is tough although it may not look so on paper. I plan on continuing with it as my Monday workout.

1) Warm-up standard grip pull-ups x 5, dips x 5 and back hyperextensions x 10.

2) Standard-grip pull-ups: bodyweight (BW) + 25 lbs. x 9 (drop set BW x 9) - dips: BW + 25 lbs. x 9 (drop set BW x 9) - high-incline military sit-ups with 5 kg. medicine ball overhead press x 15 (drop set of bicycle ab crunches touching elbow to opposite knee x 25).

3) Same as 2) except 35 lbs. and pull-ups x 7 (drop set x 7) and dips x 7 (drop set x 7).

4) Same as 2) except 45 lbs. and pull-ups x 4.75 (drop set x 5) and dips x 5 (drop set x 6).

So basically, I performed 3 supersets weighted with bodyweight dropsets. No rest between the sets other than removing the weight. Pretty demanding for me so lots of recovery upon completing the superset before performing the next superset. Heart rate was a thumping.

Running

I've got 11 days to go before my next fun-run - it's a 5k. My goal is to run at a pace of 6:59/mile. Race time is 6:30 p.m. on Friday, August 19th. I believe I have trained with that goal in mind. I prefer an early morning fun-run. If the temperature is above 100 degrees, my goal might be "at risk". So here is what I did for today's training (treadmill at 1% grade):

1,600 meter warm-up, then

1,600 meters @ 6:54/mile pace (8.7 mph), 400 meter recovery
800 meters @ 6:44/mile pace (8.9 mph), 200 meter recovery
600 meters @ 5:53/mile pace (10.2 mph), 200 meter recovery
400 meters @ 5:46/mile pace (10.4 mph), 200 meter recovery
200 meters @ 5:27/mile pace (11.0 mph), 200 meter recovery

All recoveries were walk/jog/accelerate.

Then 200 meter walk cool-down. Completed 4 miles in 32:34.

Stretching

On the floor to stretch my hams/guads/glutes/etc.


Overall, a pretty demanding workout. Have I every told you that my cooling system works very well and I sweat excessively? I could have won the wet T-shirt contest at the local bar today.

Have a great day. Train hard and train smart, and share your fitness knowledge with something who needs help.

Tuesday, August 11, 2005

6:15 p.m. dojo workout.


Took Wednesday off from training and work. My wife and I are helping a man who has tongue cancer and is having major surgery on August 17th. I am helping him get his finances in order, and he has been staying with us in our home as he has no family. It has been rather exhausting, and Wednesday I needed the day off to just devote to him. It has been a real eye-opener, particularly helping him with his pain management. He smoked too many cigars and a pipe in his past and now he is paying for it. He is only 61 years old but looks like 80. Please include him in your prayers.

Today is Thursday and I'll be going on a 5-mile run at 5:30 p.m. today. I'll post the details tomorrow. It's 8 days away from my 5k fun run. I'm looking forward to it.

Have a great day!

[threenorns]

wow - busy, busy, busy!

just a thought, but wouldn't separating your weights from your running allow you to devote more resources to running, since that is your main priority?

good karma, helping the gentleman the way you are - good wishes heading his way on a blast of fresh northern canadian air.

Hi 3N,

I think you are right but I'm actually running better by devoting equal attention to both the running and upper body workouts. You would be surprised how important a strong upper body is for running as you pump your arms and engage your total body.

In the runners world, I'm just an "average joe blow". Around others, they think I'm something special.

[threenorns]

lol - it's always the way. in my little mudpuddle gym, i'm an iron goddess. six feet outside the door and i'm just another noob wannabe.

[Klinger]

Your Aug. 8 workout was very impressive. When I get to 50, I hope I'm as dedicated to my fitness as you are. Your running routine makes me want to push myself harder than I have been, too.

Well thank you Klinger.

Print it out, fold it, put in away, make a note to yourself, and pull it out on your 50th birthday and do it.

We all inspire each other here, so thanks also for your posts as they have helped me.

Thursday, August 11, 2005

5:30 p.m. and 102 degrees - 5 mile run with the Fleet Feet Store running group in 42:08. Decided to slow this run down as my left knee was acting up. Cruising pace allowed for good conversation with my fellow runner. All kinds of good conversation. Basketball, baseball, conservative and liberal radio talk show hosts, college, etc. He's a young college dude and very respectful to his elders. I'm old enough to be his dad.


Friday, August 12, 2005

Arrived at the gym at 8:40 a.m.

1) Recumbant bicycle at level 5 - completed 5.8 km in 10 minutes as a warm-up.

2) Standard grip pull-ups x 15

3) Atlas push-ups x 30

4) Hanging straight leg raises x 10

5) Tiger Moves #1 and #2 - 5 reps at maximum intensity then a 40-count isometric contraction

6) Concept 2 Rower - completed 2 km in 10 minutes

7) Standard grip chin-ups x 15

8) Standard push-ups on knuckles x 30

9) Hanging straight leg raises x 10

10) Tiger Move #3 and PYTP Atlas bicep flex and press (BI-10) - 5 reps at maximum intensity then a 40-count isometric contraction

I was a little tired this morning so I limited my workout to the above. Something is better than nothing.

Have a great day, and a great weekend. I'll check back in on Monday morning.

Saturday, August 13, 2005

Arrived at the gym at 9:00 a.m. Normally Saturday morning is a dojo workout, but I needed to get another running training session in, on the treadmill as my knee has been bothering me, and because my knee is bothering me I didn't want to aggravate it with a dojo workout with the pivoting that is so much part of that workout.

So here is what I did:

1) Recumbant bicycle at level 5 for 10 minutes to "oil my knee" and wake up. I always gravitate to the recumbant bicycle when my knee is bothering me.

2) High incline military sit-ups (or should I be calling it high-decline - I get confused) x 20

3) Middle incline military sit-ups x 15

4) Low incline military sit-ups x 25

5) Supine military sit-ups x 25

6) Supine straight-leg raises on the floor with a Pezzi ball held between my ankles and squeezing. With legs extended, raise legs until as high as possible, then perform a double ab crunch with a 2-count on each side. Elbow touches opposite knee then repeat with other side and return to starting position = 1 rep x 10 reps.

7) Cherry pickers x 25

8) Roman chair full-range sit-ups with legs straight and supported x 20 (leg supported at lower support position x 10 then legs supported at higher support position x 10)

9) Elliptical trainer - waiting for my treadmill to become available - crossramp at 10 and resistance at 1 - completed 1,480 strides in 10 minutes. Heart rate never got above 97 bpm. I call this active rest.

10) Treadmill running workout at 1% grade - 2 mile warm-up. Then 200 meter repetitions with 200 meter walk/jog/accelerate recovery x 7 sets. #1 at 11.0 mph - #2 at 11.1 mph - #3 at 11.2 mph - #4 at 11.3 mph (wanted to go higher but treadmill started acting crazy and I had to stop it and start over again) - #5 at 11.0 mph - #6 at 11.1 mph and #7 at 11.2 mph. Then walk cool-down completing 4 miles. Don't know total time due to treadmill acting up but I guestimate it was around 32:30.

11) Stretching - on the floor to stretch my hams/quads/glutes/etc.

Have a great day!

[.V.]

I just noticed the Aug 11 post. Running AND carrying on a conversation in 102 deg. Temp? Wow.

Sunday, August 14, 2005

Day of rest. Went to my Dad's house to celebrate his 79th birthday.


Monday, August 15, 2005

Arrived at the gym at 6:40 a.m.

With my 5k fun run this Friday evening, this week will be a little lighter - no supersets, and tapering on my running. So this is what I did today:

1) Pull-up workout - all standard grip: #1 = bodyweight (BW) x 5 - #2 = BW + 45 lbs. x 5 - #3 = BW + 55 lbs. x 3 - #4 = BW + 65 lbs. x 2 = #5 = BW + 80 lbs. x 3/4 (couldn't manage a full rep - maybe next week) - #6 = BW x 15.

2) Dip workout - #1 = BW x 5 - #2 = BW + 45 lbs. x 5 - #3 = BW + 55 lbs. x 3 - #4 = BW + 65 lbs. x 2 - #5 = BW + 80 lbs. x 1 - #6 = BW x 20.

3) Cherry pickers x 50

4) Bent knee ankle supported sit-ups on incline board, hands behind neck and elbow out - sit-up until chest touches knees (drop set format): #1 = high-incline x 10 - #2 = middle-incline x 10 - #3 = low-incline x 10 - #4 = supine x 10 and #5 = supine x 10 - total of 50 reps

5) Treadmill running at 1% grade

1,600 meter warm-up - 800 meters @ 8.7 mph (6:54/mile pace) with 400 meter recovery

400 meters @ 9.0 mph (6:40/mile pace) with 200 meter recovery x 2

200 meters @ 9.0 mph (6:40/mile pace) with 200 meter recovery x 2

200 meters @ 9.5 mph (6:19/mile pace) with 200 meter recovery x 4.

Total of 4 miles completed in 34:00. Planned on doing 400 meters x 4 and 200 meters x 4 but I got messed up in my count so I did 400 meters x 2 and 600 meters x 4 instead.

6) Stretching - on the floor to stretch my hams/quads/glutes/etc.

I am trying to eat clean this week, wanting to tip the scale at 179 lbs. on fun-run day.

Have a great day everyone!

[ajarvis]

Originally Posted by a_welch503

I just noticed the Aug 11 post. Running AND carrying on a conversation in 102 deg. Temp? Wow.

I just noticed that as well! Impressive. I can't take the heat at all!