Pierini's February 2007 Training

01-Feb-07, 10:48 PM

Thursday, February 1, 2007
Complete rest day. Had to go to San Diego for a business meeting. Ended up leaving home in the morning later than I normally do and getting home sooner than I normally do.

Got the winter time blues? Go to San Diego for a day.

Back in the gym tomorrow at 6:00 a.m.

Pax Domini sit semper vobiscum.

**minime** · 02-Feb-07, 05:17 AM

Happy February Pierini!

02-Feb-07, 10:28 AM

Friday, February 2, 2007
Arrived at the gym at 5:55 a.m.

I didn't sleep well last night, plus the cumulative toll of up early every day this week and at the gym by 6:00 a.m. definitely showed today in my energy and enthusiasm. Stuff happens! Something is better than nothing! So today I listened to my body and did less than I normally would do for a Friday. And, I cut short a planned 3 mile run if you can believe that. This is what I did:

Elliptical trainer - resistance and incline at level 10 for 5 minutes.

Pullup/dip warm-up - standard grip pullups (SGPU) x 5 and bar dips x 5.

Weighted pullups/bar dips 3x3 with Marine situps x 50 superset -
#1 = SGPU BW+45 lbs. x 5 (did 2 more than planned), then bar dips BW+70 lbs. x 3, then Marine situps x 50.

#2 = SGPU BW+55 lbs. x 3, then bar dips BW+80 lbs. x 3, then Marine situps x 50.

#3 = SGPU BW+60 lbs. x 3, then bar dips BW+80 lbs. x 3, then Marine situps x 50.

Pullups/bar dips single set max reps - #1 = SGPU x 15 (tried a hanging rest pause at 15 to see if that would allow me to do more reps, didn't work!) - #2 = bar dips x 20 (probably could have done +2 more).

Running - on the treadmill at 1% incline. Plan was 3 rounds of 400 meters at 7.5 mph and 1200 meters at 9.0 mph for a total of 3 miles but I only completed 1 round in 7:00. My average HR was 147 bpm (79% of max) and my highest HR was 175 bpm (95% of max). Clearly my HR readings plus my perceived exertion indicated that today wasn't my day. I'm tired. What a big contrast with Monday when I ran like a stallion at the racetrack. Oh well!

Stretching - on the floor to stretch my hams, quads, glutes, calves, etc.

Hi minime, thanks for the greeting, what a lift! Everyone else have a great weekend!

Pax Domini sit semper vobiscum.

**minime** · 02-Feb-07, 10:35 AM

Can't win em all pierini : if you didnt take home the prize, you were at least good for an honorary mention

Good job on the weighted pullups, and even a single seven minute mile first thing in the morning is something to be proud of.

Have a great weekend!

03-Feb-07, 03:22 PM

Saturday, February 3, 2007

7:30 a.m. in my basement - single sets of the following: standard grip pullups x 17 and pushups using pushup handles x 40.

8:45 a.m. - Saturday morning dojo workout. I was unusually tired during the workout. I think I need to get a few more calories before the workout as I was up at 5:00 a.m. this morning and only had about 300 calories by 6:00 a.m. and nothing until after the workout.

I may go down to my basement later on this evening and get another round of pullups and pushups or dips. If I do I'll edit this post.

So today is the first of many Saturdays that I will be working during my busy season. I'm looking out my office window admiring how beautiful the day is as we continue to have unusually pleasant weather. Naturally I'd rather be on the other side of the window. Seems like I have said this before in prior year DF posts around this time of the year. The weather is always beautiful the first Saturday that I start working.

Sunday is a day of rest for me. Enjoy your weekend and hopefully you'll get some sunshine for me.

Pax Domini sit semper vobiscum.

**.V.** · 03-Feb-07, 03:51 PM

Looks like you've taken it easy for a couple of days. Of course 2/2 is what YOU call an easy day. I'd have to differ if I were doing it.

JDR3 · 03-Feb-07, 07:46 PM

Hey Pierini, went back and reviewed Mondays workout, great job!!
I must of missed it.
Congrats on the run. And I thought the pushups were very impressive.
Did you see the box jump video on CF?

04-Feb-07, 11:40 PM

Sunday, February 4, 2007

Rest day today, plus I got in a great late morning nap. It's about time!

I did get in a moderately-paced walk to and from late afternoon Sunday Mass for a total of about 2 miles. Super Bowl Sunday definitely had an impact on Sunday Mass attendance.

Another beautiful weather day. I understand tomorrow should be even nicer, perhaps 73F degrees.

Pax Domini sit semper vobiscum.

**minime** · 05-Feb-07, 05:38 AM

73F : i am jealous. I can't complain though: although it is cold here at least it hasnt rained in days. Its nice outside, crisp and dry. However, I wouldnt say no to laying outside in 73 degrees right now.

Nice new avatar pierini

:

**gymgirl** · 05-Feb-07, 09:38 AM

Quote:

Originally Posted by JDR3

Did you see the box jump video on CF?

I too thought of pierini when i saw that CF box jump video. wondered if he had seen it...

looks like you enjoyed your rest day pierini, even getting a nap!

: oh and i meant to say i like your new avatar too! very cool!

can you send some sun and warmth my way please?

05-Feb-07, 10:58 AM

Monday, February 5, 2007
Arrived at the gym at 6:00 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup.

Standard grip pullups - 18-3-2-1 = 24 reps. Rested 10 seconds between sets. First set 18 reps is +1 increase from last Monday and ties my PR. When will I get 19 and 20?

Standard pushups on knuckles - single set of 45 reps (-10 from last Monday. Wow!!)

Marine situps - 70-10-10-10 = 100 reps. 10 seconds rest between sets. Completed 70 reps in 2:00 (+1 increase from last Monday - still crappy performance according to me).

4-count cherry pickers - a single set of 50 reps to warmup my lower back and hamstrings to get ready for a run.

Running - on the treadmill at 1% incline. 400 meter warmup at 7.5 mph. Then 3 miles completed in (get this) 19:46 which is a 6:35/mile pace, shattering my previous week's PR by 29 seconds. Wow am I tickled pink. I set the treadmill at 8.5 mph and bumped up the speed by 0.3 mph every 1,200 meters getting as high as 9.7 mph. I was shooting for 20:10 and it didn't even dawn on me until the very end that I was going to break 20:00. My average HR was 156 bpm (84% of max) and my highest HR was 172 bpm (93% of max). Excluding sprinting performance, I can honestly say that I ran this morning the best I have in my entire life. Deo Gratias.

Stretching - on the floor to stretch my hams, quads, glutes, calves, etc.

Other Stuff - Scoring myself today using the Marine PT test scoring grid: pullups x 18 = 90 points - Marine situps x 70 = 70 points - 3 mile run x 19:46 - 89 points for a total of 249 points. My goal is 250 points with 2 weeks to go. It's going to be hard to improve or repeat today's running performance. Based on my experience, superior performances are oftentimes isolated events.

I'm at a client's location all day today so I won't be surfing DF and cheering everyone on but I will be thinking about all of you.

Gymgirl - thanks, I've learned a few tricks on how to take photos of myself in my basement. Some of these photos shock me to tell you the truth.

Minime - guess I was wrong. It's only supposed to be 65F degrees today, but still nice. The good news is that rain is in the forecast. We need it really bad.

Have a great day everyone!

Pax Domini sit semper vobiscum.

**minime** · 05-Feb-07, 11:02 AM

WOW What a running performance! You will be in a fabulous mood all day after that

You are at least improving on your situp performance : last night i decided to do a single set of them and only got 30 unbroken. I rested ten seconds, gave another go and got 6. Then I gave up.

Two weeks to go... I am getting scared! I must take another look at the website soon.

seraph · 05-Feb-07, 11:56 AM

AWESOME job on the run!

tim_mcf · 05-Feb-07, 04:28 PM

That's a great run. Congratulations!

**gymgirl** · 05-Feb-07, 04:34 PM

hot dang pierini! what a run you had this morning! I'm curious if you got more calories in this morning and if that helped your run?

anyway fantastic job, I bet you are just thrilled!