Pierini's August 2006 Workouts

Sunday, August 27, 2006
Rest day. Very tired from this week's training, particularly the Saturday hill sprints. I did take a very slow, meandering evening walk with my wife in the evening for about 1.5 miles.

Monday, August 28, 2006
Arrived at the gym at 2:30 p.m.

Weighted pullup workout - basically 10 sets of single reps, building the weight until failure (except the 1st and 10th sets were BW). Did the following: #1 = BW x 3 to warm-up - #2 = 45 lbs. - #3 = 55 lbs. - #4 = 65 lbs. - #5 = 70 lbs. - #6 = 75 lbs. - #7 = 80 lbs. (fail - got about 80% of a full rep) - #8 = 80 lbs. (got this one but did it as a chinup) - #9 = 75 lbs. (fail - got about 90% of a full rep) and #10 = BW x 14 (feeling light at this point).

Treadmill interval workout at 1% incline - warm-up of 1,600 meters at 7.5 mph, then: 800 meters at 9.5 mph with 200 meters recovery at 6.0 mph for 3 rounds, then 800 meters at 9.5 mph and concluded with 1,000 meters at 9.0 mph for a total of 4 miles in 28:33 (7:08/mile pace).

My average HR was 153 bpm (83% of max) and my highest HR was 167 bpm (90% of max).

Later at home I stretched my hams, quads, glutes, calves, etc.

Have a great day!

Pax Domini sit semper vobiscum.

[JDR3]

Big pulls, very nice!

Tuesday, August 29, 2006

Arrived at the park near the dojo where I train around 4:30 p.m.

Stretching - on the grass to stretch my hams, quads, glutes, calves, etc. for around 10 minutes.

Warm-up - front leg swings followed by front kicks - side leg swings followed by side kicks - rear leg swings followed by back kicks. 10 reps of each swing and each kick for each leg. This took about 5 minutes.

Running plyometric exercises
#1 = high knees 15-20 meters x 2 then plyometric hand-clapping pushups x 10.

#2 = butt slaps 15-20 meters x 2 then plyometric hand-clapping pushups x 10.

#3 = wall slides 15-20 meters x 2 then plyometric hand-clapping pushups x 10.

#4 = long step walking lunges x 25 x 2 then plyometric hand-clapping pushups x 10.

#5 = high skips bounding 15-20 meters x 2 then plyometric hand-clapping pushups x 10.

This took about 20-25 minutes to complete. Lots of recovery and low-volume, working on the explosive aspect and perfect form. I need to work on the wall slides drill.

Explosive upper body workout - I used my new resistance bands that I just purchased. For these exercises, I used two resistance band each of which gives between 10-50 lbs. of resistance. At the further extension of the exercises I did, it felt like a total resistance of between 80-100 lbs.

#1 = standing explosive horizontal punch presses - 5 sets of 10 reps, and

#2 = explosive military presses - 5 sets of 10 reps.

Later starting at 6:15 p.m. - Tuesday evening dojo workout.

Comments - the running plyometric workout doesn't appear to be much but I sure got a good workout. I'll be doing these drills once a week. I enjoyed my new resistance bands and I'll be having fun and getting some new challenges using them.

Have a great day!

Pax Domini sit semper vobiscum.

[tim_mcf]

What kind of resistance bands did you get?

Hi Tim,

I bought those available at the website www.ironwoody.com. I bought the beginner set, 3 pairs available: #1 = 5-35 lbs. - #2 = 10-50 lbs. and #3 = 25-80 lbs.

I was very impressed in that I ordered the bands on Monday morning online and they arrived at my office by noon via USPS on Tuesday. Absolutely amazing. BTW, Iron Woody is located in Montana. Isn't that your new home?

Of course you can improvise and buy something at the hardware store costing less than what I paid, but I like my purchase.

The other popular brand among fitness buffs is available at www.jumpstretch.com.

Have a great day!

Wednesday, August 30, 2006

Arrived at the gym at 2:20 p.m.

Superset - 5 rounds of: #1 = bar dips x 15 - #2 = hanging knees-to-elbow double leg raises x 10 - #3 = GHD back hyperextensions x 20. Hanging KTE had broken sets as follows: round #2 = 9,1 - round #3 = 7,3 - and round #5 = 7,3. All KTE reps done from a dead hang and fully-extended arms so no momentum from swinging (tougher this way).

Total of 75 bar dips, 50 knees-to-elbows and 100 GHD back hyperextensions.

Running - on the treadmill at 1% incline.

1,600 meters at 7.5 mph
1,600 meters at 8.0 mph
1,600 meters at 8.5 mph
200 meters at 10.0 mph with 100 meter recovery at 6.0 mph x 4 rounds, and concluded with 400 meters at 10.0 mph. A total of 4 miles in 29:22 (7:21/mile pace). My average HR was 151 bpm (82% of max) and my highest HR was 168 bpm (91% of max).

Stretching - standing stretching of my hams, quads, calves, etc.

Later after dinner - a slow walk with my wife for about 1+ miles.

I'm not sure about tomorrow as far as training. I'm teaching a karate class for some homeless kids at a community center, then in the evening I'm going to a baseball game with my wife (we'll walk there - about 4 miles total). I'm thinking about eating a hot dog, maybe two, something I haven't done in years. Does anyone know how many calories, carb grams, protein grams and fat grams in a ballpark hot dog?

Have a great day!

Pax Domini sit semper vobiscum.

[gymgirl]

ohhhh have fun at the ballgame! that is one of my favorite summer activities.

this is what i found for nutritional info on a stadium dog, this is for the 'doger dog'

http://www.dietfacts.com/html/nutrit...ners-12472.htm

if you want one or two eat em! you sure work hard enough! great job on the running and your superset workout.

Thursday, August 31, 2006

In the mid-afternoon, I taught a karate class for children at a transitional housing community center. I'll be doing this once a month to help a buddy who started this program. A little workout in warming the children up and demonstrating some techniques. I broke a sweat but that is pretty easy to do.

Later in the early-evening, my wife and I went to a baseball game. We walked to the game and back. Each way was about 2.5 miles for a total of about 5 miles. It took us about 44 minutes to walk to the game. I didn't notice how long it took us to walk home. I ate 4 hot dogs at the game. Prior to that, I bet it had been at least 5 years since I ate a hot dog. It will probably be a while before I eat another one.

I'm starting a new workout log for September. Have a great weekend!

Pax Domini sit semper vobiscum.

p.s. thanks for stopping by gymgirl. I ate an extra 2 hot dogs at the ballpark for you.