Pierini's January 2007 Training

Monday, January 1, 2007

9:00 a.m. - New Year's Day annual dojo workout. A good workout but not as hard as last night's 2-mile fun run. I took my annual shot of whiskey that we all do after the workout to salute our good health and fortune in the coming year.

Have a great day!

Pax Domini sit semper vobiscum.

p.s. in case anyone is interested, I don't spend alot of time planning my workouts, but I do take great care in the detail of my journals, for my archival benefit and to be helpful to others who might benefit from this detail. Oftentimes my training for the day is something that I decide when its time to do it.

Just wanted to add for my archives: New Year's Day morning BW was 179.5 lbs. BF at 14.5%. I need to get dunked this year to get the benefit of that measurement. Sometimes I think I'm lower than what the Tanita scale tells me.

Might try to drop to 175 lbs. for the Marine PT test in February, but then should get back to 180 lbs. as that is where, I believe, my body tells me I belong.

[.V.]

Here we go, another new journal.

I don't know about the 175 for the test. Taking 5lbs off for the pullups would be like cheating. Train with 5lbs added weight then when you do the test - it will be honest and fair. Plus you'll be at the weight your body tells you to be at.

Somebody out in Sacremento, California told me like 1000 times, "listen to your body".

[gymgirl]

sounds like you had fun at your annual new years day dojo workout! i want to attend this thing just so i can take a shot of whisky with ya!

[Rufiedodg]

Originally Posted by pierini

Monday, January 1, 2007

9:00 a.m. - New Year's Day annual dojo workout. A good workout but not as hard as last night's 2-mile fun run. I took my annual shot of whiskey that we all do after the workout to salute our good health and fortune in the coming year.

Have a great day!

Pax Domini sit semper vobiscum.

p.s. in case anyone is interested, I don't spend alot of time planning my workouts, but I do take great care in the detail of my journals, for my archival benefit and to be helpful to others who might benefit from this detail. Oftentimes my training for the day is something that I decide when its time to do it.

Hey Pierini,

You've got to be one of the fittest people I've know, young or old. How you maintain the volume of stuff you do is a bit puzzling. Doing it for a couple of months is one thing, but quite another year after year.

Not spending much time _planning_ proves the level of motivation I'm talking about. IMO, _for most_ planning is essential, especially when attempting to maintain the kind of fitness you have year after year.

Your motivation is unmatched!

Dan

Good morning everyone, 5:45 a.m. my time with sleep on my face.

Andy, thanks for your words of wisdom. Sometimes I'm too busy telling others to listen to their body that I don't tell the same to myself.

Gymgirl, that would be fun. Other than the New Year's Day shot, that's all I do all year long. But there was a time in yesteryear, like when I was around your age, when the story was different. You are probably on your flight to Hawaii. I hope you have a fun and safe vacation.

Dan, you are so kind. I don't deny that I am fit, but I know that I am only as good as my last workout. Because I sit for a living and don't have any special super-fitness genes working for me, I believe I must train hard unless I want to be an average Joe Blow in the fitness department.

Today is basement training as I am working at a client's location all day and won't get to my gym. I'll post later.

Train hard everyone and have a great day!

Pax Domini sit semper vobiscum.

Tuesday, January 2, 2007
Today I worked at a client's location about 1 mile from my home so I didn't go to the gym, but I got some action in my basement. I'm taking a week off from running, haven gotten my money's worth on the New Year's Eve 2-mile fun run. Here is what I did today:

Morning - 6:45 a.m.
5 minutes of upper body stretching in front of my fireplace in the family room. Then to the basement for the following 10-minute workout which I completed in 10:15:

#1 = single set of standard grip pullups x 18
#2 = single set of pushups using pushup handles x 51
#3 = single set of BW squats x 110

5 minutes of lower body stretching in front of my fireplace (hot!)

Evening - 5:45 p.m.
5 minutes of upper body stretching in front of my fireplace. Then to the basement for the following 10-minute workout which I completed in 9:42:

#1 = single set of standard grip pullups x 18
#2 = single set of bar dips x 24
#3 = single set of walking lunges x 110

5 minutes of lower body stretching in front of my fireplace (hot again!)

Other Notes
I forgot to post the other day that I tested myself on New Year's Eve for one of my goals which is to be able to sit on the floor, legs straightened and outward at a 45 degree angle, and touch my nose to the floor. I got within 8.5 inches of that benchmark. The trick is to stretch often and relax my muscles. What's amazing is how good my body has been feeling because of these quickie stretching sessions. I'm on to something.

Oh, yesterday I celebrated 7 days of squeaky-clean eating. After being totally disgusted with myself for eating 8 pieces of See's candies on Christmas Day, I went cold-turkey again: no cakes, cookies, candies, ice cream, chocolate, crackers or chips. I've done this before for an extended time period and I will be doing again until further notice. What's that I hear: "Boring old pierini, middle-age man. Bet he likes prunes".

Have a great day!

Pax Domini sit semper vobiscum.

[CF-OC_gal]

Nice to see you've got the year off to a good start. :

BTW, in case you haven't heard, Boomers don't eat or need prunes, that's for old people. I was informed that we are supposed to use the term "dried plums" .

I love them!

[tim_mcf]

I like prunes.

Well I kept a good food log for all of 2006 but I didn't use fitday. I did it the old fashion way using a great reference book I purchased several years ago. I didn't log on certain holidays or while I was on vacation. As is always the case with food logs, there is a certain amount of guestimation that is involved when eating out, particularly buffets. The guestimates, I believe, should average out over time and approach the truth. I'm pretty organized and efficient and probably spend an average of 5-10 minutes per day with my food log.

For the 2006 year, my averages were: 2,913 calories, 372 grams of carbs, 150 grams of protein, and 91 grams of fat (52%c, 20%p, 28%f). My average BW was 180.5 lbs. and my average BF% was 13.8%.

My lowest monthly average calorie consumption was January 2006 as follows: 2,519 calories, 324 grams of carbs, 166 grams of protein, and 65 grams of fat with an average BW of 180.0 lbs. and 13.9% BF.

My highest monthly average calorie consumption was November 2006 as follows: 3,092 calories, 396 grams of carb, 146 grams of protein, and 102 grams of fat with an average BW of 182.9 lbs. and 14.3% BF. This was the month I started sneaking in cakes, cookies, candies, chocolate and ice cream.

My lowest monthly average BW was 179.1 lbs with 13.0% BF (June 2006) and my highest monthly average BW was 182.9 lbs. with 14.3% BF (November).

I know many will say that you shouldn't weigh yourself every morning but everyone is different and morning weigh-in's work for me. And others will say that you should use the tape measure (I don't) or take photos (I haven't as I don't own a camera) or do the mirror test (I do at least a dozen times a day and see a 16-year old kid every time I look).

I'll continue my log in 2007 because I'm a CPA and I thrive on capturing data, summarizing it, turning it into info and using that info to make decisions and modify (try to) my behavior.

I normally eat less during my busy work season and the season has begun. I played around with my log for the first two days of the month on fitday just for kicks. Boy it takes a while to get used to using fitday, my manual system hardly takes me any time. I've eaten less the past two days and I don't expect this to continue (not as hungry when I don't run). I don't know if I will keep the fitday log up but for those who would like to take a peak, here it is:


http://www.fitday.com/WebFit/PublicJournals.html?Owner=pierini

I'm targeting to average 2,500 calories per day and I'd like to drop my carb consumption as I prepare for the Marine PT test which I will self-administer to myself in mid-February, to see what I learn from the experiment. And I've resumed my strict policy of no cakes, cookies, candies, ice cream, chocolate, crackers and chips. I don't drink sodas and I don't drink alcohol.

I have a tendency to be very disciplined and strict when I want to.

[CF-OC_gal]

Nice to see a Fitday journal! I complained about it too at first but I have a lot of my favourite custom foods input now so it is a lot better. I also have to do a lot of quantity fudging because the Fitday choices aren't quite right. Then there are the differences in brand name products due to country preferences (Canadians don't go for high fructose corn syrup or caffeine in most soft drinks. We like plain old regular sugar and no caffeine except for cola. Tea is also hot tea like the British).

I was using an old manual reference calorie chart from 1974 resisting change. Then I found out that the air popped popcorn back in 1974 was only 1/2 the calories of todays air popped popcorn! What happened I don't know but food has changed. A lot of nutritional values are no longer the same.

Interesting that you like Udo's blend. We normally get lots of omega 6 in our diets without supplementation. His blend just adds to it. I found that straight omega 3's from flax or fish oil was money well spent. I love Udo but he has built an expensive brand name. He also got rid of one of his best products, Missing Link ground flax supplement.

Wednesday, January 3, 2007
Arrived at the gym at 3:20 p.m. Need to start working longer hours so this 3:00 p.m. gym stuff will be coming to an end. I really need to get back to the 6:00 a.m. workouts that I do during my busy work season. Here is what I did today:

Quickie core workout - #1 = v-ups x 30 - #2 = GHD back hyperextensions x 30 - #3 = ab plank hold x 3:00 (same performance as last time I did this medley).

Power clean & push press - after warming up with the 45 lb. bar for about 5 reps, I did 120 lbs. for 3 sets of 8 reps. First time I completed 8 reps for all 3 sets. Thinking about bumping up the weight by 5 lb. next week. These darn things really elevate my HR.

Squats - after warming up with the 45 lb. bar for 10 reps, I did 135 lbs. for 3 sets of 10 reps. I need to really work on my form. A weaker left side due to an on-going knee problem and a weaker right side due to an old ACL surgery are the reasons for my pretty pathetic performance. I'm going to keep on trying.

Stretching - on the floor for a quick stretch of my hams, quads, glutes, calves, etc.

Forgot to mention that I spent 10 minutes early this morning in front of my fireplace performing a 5 minute upper body stretch routine and a 5 minute lower body stretch routine. I'll do the same later on tonight before I hit the sack.

Tomorrow is a planned CrossFit WOD that I have been dodging for some time. Not looking forward to anything about it other than being done with it. I'm enjoying my week off from running.

Have a great day!

Pax Domini sit semper vobiscum.

p.s. about to wrap up day #9 of clean eating.

[Rufiedodg]

Pierini,

I would guess that most of your training elevates your HR. I have no doubt that you meet minimum ( or more ) aerobic requirements needed to maintain a healthy heart on most of your non running days.

I would even be willing to bet that your non running workouts, in terms of CV efficiency, assist your running performance in a big way. This is in addition to the obvious returns realized from the resistance stuff, which is your primary focus anyway. Kind of killing to birds with one stone.

Says a lot about your training program

Dan

Inspired by Tim, I've decided to create a Fitday Journal. I didn't want him to be the only guy here open to public inspection.

If I have a gluttony relapse, I may remove the link and go back into the closet.

[tim_mcf]

Wow, I feel so proud...

Plus I'm really pleased to be able to see this info. I remember a comment you posted in my journal about how "we eat different foods" and I have been curious ever since.