Pierini's January 2006 Workouts

Thanks Mav, I've done 6 before and believe a set of 10 is right around the corner.

Friday, January 20, 2006

Arrived at the gym at 12:07 p.m. for a lunchtime workout.

Weekly pullup/chinup workout

Weighted pullups (PU)/chinups (CU) - BW + 25 lbs

1) 5 reps every 90 seconds - PU, CU, PU, CU, PU, CU = 30 reps

2) 4 reps every 60 seconds - PU, CU = 8 reps

3) 3 reps every 45 seconds - PU, CU = 6 reps

4) 2 reps every 30 seconds - PU, CU = 4 reps

5) 1 reps every 15 seconds - PU, CU = 2 reps

Sub-total = 50 reps. Then rest 4 minutes.

Pullup/chinup medley (BW) with 2 minute rest between sets

1) Standard grip pullups x 10

2) Standard grip chinups x 8

3) Close grip pullups x 5

4) Close grip chinups x 6

5) Wide grip pullups x 5

6) Wide grip chinups x 5

Sub-total = 39 reps

Standard grip pullups (BW) down the ladder with rest of 10 seconds x the number of reps just completed - 5-4-3-2-1.

Sub-total = 15 reps

Total pullups/chinups = 104 reps

Marine military situps workout

1) 2 minutes = 70 reps (started out too fast and faded big time. Plus I think the pullup/chinup workout took a little out of me. Rest 3 minutes.

2) 10 reps fast, then rest 10 seconds x 5 = 50 reps. Rest 2 minutes.

3) 10 reps fast, then rest 10 seconds x 3 = 30 reps. Quit early from planned workout.

Total military situps = 150 reps

Elliptical trainer workout

1) Resistance of 5 and crossramp of 5 for 5 minutes.

2) Resistance of 10 and crossramp of 10 for 5 minutes.

3) Resistance of 20 and crossramp of 20 for 4 minutes, Tabata-cadence.

4) Resistance of 5 and crossramp of 5 for 1 minute.

Total of 15 minutes, 2,380 strides, and 1.86 miles. Quit this workout early from the intended 30 minutes planned.

Average HR of 142 (77% of max) and highest HR of 160 bpm (86% of max).

I'm taking Saturday and Sunday off. This week's workout was almost identical to last week's workout. I seldom train that way. I'm going to make some changes for next week's workout and try running on Monday and see what happens.

I'm going to San Francisco tomorrow to participate in the Walk for Life, a pro-life march. I did this last year and it was quite an experience. A lot of pro-choice hecklers that made for an interesting day. Thank your Momma that she was "pro-life". Have a great weekend.

Pax Domini sit semper vobiscum.

Saturday, January 21, 2006

Today was a non-training day, also known as active rest. I did however have some activity but it still was a non-training day. This is what I did:

1) Participated in the Walk for Life, a pro-life march, in San Francisco. Total distance covered at a snail's pace was a little over 2 hours, taking 3 hours to complete. There were probably over 10,000 participants.

2) At the end of the march which concluded at a park, there was a pullup bar. I had over 1 hour to wait until the bus departed. So every 15 minutes I did a set as follows: #1 = standard grip pullups x 10 - #2 = standard grip chinups x 10 - #3 = standard grip pullups x 10 - #4 = standard grip chinups x 10. I completed a total of 40 reps.

Pax Domini sit semper vobiscum.

Sunday, January 22, 2006

100% day of rest. I did walk 1 mile to church in the late afternoon and 1 mile back home.

Monday, January 23, 2006

Arrived at the gym at 6:45 a.m.

Caught up with the gym "news". Was saddened to learn that a member committed suicide last week. May he rest in peace.

1) A superset of standard grip pullups max x 15 reps (off this morning!) followed immediately by DVR pullups at maximum tension x 10. Rest 3 minutes.

2) A superset of standard grip chinups max x 12 followed immediately by DVR chinups at maximum tension x 10. Rest 3 minutes.

3) Standard grip pullup x 1 - hold at top and 30-second slow descend to bottom.

4) Standard grip chinup x 1 - hold at top and 30-second slow descend to bottom.

5) Atlas bicep flex & press DVR - 5 x 5 with 60-second recovery between sets.

6) Marine military situps - 12 x 25 reps = 300 reps. Rested 60 seconds between sets.

7) Elliptical trainer - 5 minutes to elevate my heart rate and "oil my knee".

8 ) Treadmill running workout at 1% grade - Nervous about this one as it's been 2 weeks since I have run due to my injury. Made the sign of the cross then proceeded. Ran 3 miles in 23:30, then a run and walk cool-down for a total of 30 minutes. Average HR was 147 bpm (79% of max) and highest HR was 164 bpm (89% of max). I spent 17:50 in my training zone of 145-160 bpm. I'm pretty jazzed about this workout so I will resume running in preparation for the February Marine PT test. My goal is to run the 3 miles in 21:00.

Pax Domini sit semper vobiscum.

[.V.]

Originally Posted by pierini

My goal is to run the 3 miles in 21:00.

And I believe you will do it.

[tim_mcf]

That's a very nice 3-mile time. How's the knee?

Andy, thanks for your "vote of confidence".

Tim, actually I believe I have a hairline torn meniscus and it was fine today but I can tell that I need to be extra cautious. No more street running for me until I get it fixed and my running will be limited to 3 times a week focusing on my 3-mile time.

Interesting that I didn't seem to lose much in the last 2 weeks so the non-running cardio that I did seemed to be productive. Thanks for asking.

Tuesday, January 24, 2006

At a continuing education seminar all day so no gym today. Stopped by the park on the way home and did a 5-mile fast-paced walk in 66:36 (13:19/mile pace).

Average HR was 109 bpm (59% of max) and highest HR was 121 bpm (65% of max).

Training zone was 100-115 bpm and I spent 57:31 in the training zone (86% of the workout).

Wednesday, January 25, 2006

Arrived at the gym at 6:30 a.m.

1) Military press DVR - 1 set of 10 reps at moderate tension.

2) Handstand pushups - 4-5-5-3-4 = 21 reps. Average of 2 minutes rest
between sets. These are tougher at 6:30 a.m. in the morning! Then immediately, military press DVR - 1 set of 10 reps at maximum tension, then immediately a handstand hold for 15 seconds - that's all I could manage as I was out of gas from the military press DVR.

3) Atlas II pushups (slow) - 1 set of 20 reps, then immediately horizontal double punch DVR x 10 reps at maximum tension.

4) Superset of full-range pectoral contraction DVR x 5 at maximum tension, then immediately McSweeney wrist twist DVR x 5 at maximum tension. Rest 1 minute. Completed 5 supersets. This was hard!

5) Marine military sit-ups - 50 reps, rest 90 seconds, then another 50 reps.

6) Elliptical trainer - 5 minutes to wake up, warm-up, elevate the heart rate and "oil the knee".

7) Treadmill running at 1% incline - 3 miles in 21:36 (7:12/mile pace). Average HR of 156 bpm (84% of max) and highest HR of 169 (91% of max). Training zone was 150-170 bpm and I spent 19:01 (88%) in the training zone. This was a good run and I am pleased. Heart rate performance today tells me that I've got some room to chisel down the time which I will do gradually. I need to do some speed work though so next week I'll do some 200 meter and 400 meter repeats.

I walked for 1:30 at 4 mph, then at 4.5 mph for the last 7 minutes for a total of 3.60 miles in 30 minutes.

My logs are up-to-date. Have a great day!

Pax Domini sit semper vobiscum.

Thursday, January 26, 2006

100% complete rest. Restless during the day, but I endured.

Friday, January 27, 2006

Arrived at the gym at 6:45 a.m.

1) Elliptical trainer for 5 minutes at level 10 resistance and level 10 incline to wake-up, elevate the HR, and "oil the knee".

2) pierini's superset workout - a superset of 5 standard grip pullups, 10 standard pushups on knuckles, 15 BW squats, and 20 chinnies (ab bicycle cross crunches). I completed 20 supersets in 44:06, improving by previous effort of 45:23 that I did in September 2005. I tried this same workout sometime in December (I believe) and quit after 10 supersets due to a weak mind. Today was better.

For my record, split times were as follows: 5 SS in 9:40 and HR of 138 bpm, 10 SS in 19:53 and HR of 149 bpm, 15 SS in 32:14 and HR of 151 bpm, and 20 SS in 44:06 and HR of 164 bpm. Average HR was 147 bpm (79% of max) and highest HR was 164 bpm (89% of max). I spent 41:55 (95%) of this workout in my planned training zone of 130-165 bpm. For me, this was a good effort and result so I'm jazzed about that.

3) Cool-down on the elliptical trainer for 15 minutes at level 5 resistance and level 5 incline to lower the HR. Completed 2,347 strides. Average HR of 113 bpm (61% of max) and highest HR of 126 bpm (68% of max).

Overall, a good training day. The beast is calmed and the beast is hungry.

Have a great day and an even greater weekend.

Pax Domini sit semper vobiscum.

[Klinger]

Any closer to running? I haven't been able to check your log yet for the week so I'm not sure what the status is of your injury.

Saturday, January 28, 2006

8:45 a.m. - Saturday morning dojo workout.

A little sore from yesterday's workout so nothing more for the rest of today, with plans for 100% complete rest on Sunday, and roaring to go on Monday morning.

Enjoy the rest of your weekend!

Pax Domini sit semper vobiscum.

Sunday, January 29, 2006

Non-training, active rest day. 4:30 p.m. - relaxing pace, 20 minute walk to Mass, a little over 1 mile. 6:15 p.m. - relaxing pace, 20 minute walk home, a little over 1 mile.

Monday, January 30, 2006

Arrived at the gym at 6:45 a.m.

1) Superset: standard grip pullups x max = 16 reps, then standard pullup DVR for 10 reps at maximum tension, then standard grip pullup negative for 15 seconds. Rest 3-5 minutes.

2) Superset: standard grip chinups x max = 13 reps, then standard chinup DVR for 10 reps at maximum tension, then standard grip chinup negative for 15 seconds. Rest 3-5 minutes.

3) Superset: Atlas bicep flex and press DVR x 5 reps at maximum tension, then military situps x 50 reps, then straight-leg forward bend and toe touch for 1 minute. Completed 3 supersets.

4) Elliptical trainer: resistance at level 10 and incline at level 10 for 5 minutes to wake-up, elevate the HR and "oil the knee".

5) Treadmill at 1% incline: 3-mile run in 20:56 (6:59/mile pace). Average HR of 157 bpm (85% of max) and highest HR of 169 bpm (91% of max). Training zone was 155-165 bpm and I spent 10:32 (50%) of the 3-mile run time in this training zone.

Then, walk cool-down for the remainder for a total treadmill time of 30 minutes covering 3.61 miles.

6) Stretching: standing stretch of hamstrings/quads/calves.

A good workout. My log is current. Have a great day!

Pax Domini sit semper vobiscum.

[Klinger]

Nice pace on your run.

What was your previous max on the pullup bar when you were doing the military test training, 18? Or am I remembering it incorrectly?

My PR is 18 but when I took the test last year and scored 250 points I only did 17 that day. I'll be pleased with 19 on my next self-administered test, although with a 20:30 3-mile run, 18 would be acceptable if I can bang out 75 situps in 2 minutes.

I did 17 a couple of weeks ago. I'm training slightly differently this year with way less volume.

Tuesday, January 31, 2006

Closed out the month with 100% complete rest in anticipation of a good Wednesday morning workout.

I trained 23 days during the month of January. My 2006 goal is 250 training days. So I'm off to a good start.

I'm starting a new thread for February 2006.

Pax Domini sit semper vobiscum.

[abarlament]

Originally Posted by pierini

My PR is 18 but when I took the test last year and scored 250 points I only did 17 that day. I'll be pleased with 19 on my next self-administered test, although with a 20:30 3-mile run, 18 would be acceptable if I can bang out 75 situps in 2 minutes.

I did 17 a couple of weeks ago. I'm training slightly differently this year with way less volume.

Jeezus that's disgusting!