Pierini's July 2006 Workouts

[JDR3]

Good effort, the weather was brutal today. Impressive just running in it.
See you soon. Enjoy the water.

Friday, July 21, 2006

Took the day off from work and an active day of rest. Another day of scorching hot temperature, probably 105 degrees.

In the mid-afternoon, a slow 2-mile walk to and from downtown.

A little later, a visit to the public pool, one that I used to go to as a kid.

Entry fee of $1 is a bit higher than the 25 cents I paid as a kid. The scene: what seemed like a thousand kids and one middle-age man.

Workout: middle-age man, Olympic-caliber dives off of the low diving board (there is no longer a high diving board). Completed 30 dives. I planned on going for 50 dives but too many kids.

Here are a couple of photos of my trip to Muscle Beach (Santa Monica and Venice):

http://s89.photobucket.com/albums/k2...rue&interval=3

It's suppose to be another scorcher today in Sacramento so this wise middle-age man is headed to San Francisco where the temperature will probably be 75 degrees at the most.

Enjoy your weekend.

Pax Domini sit semper vobiscum

Saturday, July 22, 2006

Active rest. It was 109 degrees so my wife and I made a business decision to go to San Francisco for cooler weather. Problem was it was 92 degrees there which is very hot for San Francisco. We walked about 2 miles during the day.

Sunday, July 23, 2006

Active rest. It was 111 degrees.

In the early afternoon I made another guest appearance at the public pool. Again another scene of hundreds of kids except today there were 2 middle-age men. I completed 20 dives off the low diving board in 65 minutes and called in quits as I was tired of waiting in line.

A little later I walked to and from Sunday Mass for a total of about 2 miles.

Then in the late evening I went over my Mom's house and paddled in her community swimming pool, concentrating on underwater walking on my hands and underwater karate kicks. Very refreshing. Wrapped up the evening eating two healthy servings of homemade chicken enchiladas. Absolutely delicious. I could have easily eaten 6 servings but I caught myself after 2 servings and said "cool it".

Monday, July 24, 2006

Arrived at the gym at 2:30 p.m.

Pullup/chinup workout

Today I did weighted standard grip pullups up the pyramid using BW dropsets and weighted standard grip chinups down the pyramid using BW drops. Here is what I did:

#1 = BW x 5 - #2 = BW + 25 lbs. x 7 with DS x 4 - #3 = BW + 35 lbs. x 5 with DS x 5 - #4 = BW + 45 lbs. x 3 with DS x 4 - #5 = BW + 55 lbs. x 1 with DS x 5 = total of 39 pullups.

#6 = BW + 55 lbs x 2 with DS x 6 - #7 = BW + 45 lbs. x 2 with DS x 4 - #8 = BW + 35 lbs. x 3 with DS x 3 - #9 = BW + 25 lbs. x 4 with DS x 3 - #10 = BW x 5 = total of 32 chinups. This took me about 30 minutes to complete.

Then, I discovered that my gym now has a pullup/dip machine with weighted assistance so I wrapped up pullup/chinup workout with these dropsets of parallel grip pullups, only resting to add weight: #1 = BW minus 20 lbs. x 6 - #2 = BW minus 40 lbs. x 6 - #3 = BW minus 60 lbs. x 8 - #4 - BW minus 80 lbs. x 10 and #5 = BW minus 100 lbs x 10 = total of 40 assisted pullups.

Running on the treadmill at 1% incline

Warmup of 1,600 meters at 7.5 mph.

Then 800 meters at 10.0 mph with 160 meter recovery at 6.0 mph x 3, then balance at 7.5 mph for a total of 3 miles in 21:40. I did not get an accurate average HR reading but my highest HR was 165 bpm (89% of max).

Stretching

On the floor to stretch my hams, quads, glutes, etc.

Later on the evening

My wife and I walked about 5 miles to and from a baseball game. Slower to the game as the weather was very hot. It took us about 65 minutes to walk to the game and 47 minutes to walk home.

Have a great day. It's suppose to be 107 degrees today. Everyone here is getting a little tired of this weather as I believe this is the 10th day of 100 degree plus weather.

Pax Domini sit semper vobiscum.

[gymgirl]

wow hard core workout! i can't belive it is 109 in sacremento! we have been misrable in seattle with temps in the 90's, and nobody has AC. guess we should stop complaining as you've got it worse.

Tuesday, July 25, 2006

Tuesday evening dojo workout.

Have a great day!

Pax Domini sit semper vobiscum.

[minime]

how on earth you can exercise outside in 100+ is a mystery to me - the only time Ive ever been in that kind of heat was in vegas once - and just standing still was tough!

well done on keeping the workouts up despite the heatwave, and on making such good times in the meet - such dedication!

:

Wednesday, July 26, 2006
Arrived at the gym at 2:30 p.m.

Bar dips - weighted pyramid with BW drop sets
#1 = BW x 10 - #2 = + 5 lbs. x 7 then drop set (DS) x 6 - #3 - +35 lbs. x 5 then DS x 5 - #4 = + 45 lbs x 4 then DS x 6 - #5 = +55 lbs. x 3 then DS x 5 - #6 = +55 lbs. x 3 then DS x 6 - #7 = +45 lbs. x 3 then DS x 5 - #8 = +35 lbs. x 4 then DS x 5 - #9 = +25 lbs. then DS x 3 and #10 = BW x 5. Total of 83 bar dips.

Assisted dip machine - drop sets with no rest
#1 = -20 lbs. x 6 - #2 = -40 lbs. x 7 - #3 = -60 lbs. x 4 - #4 = -80 lbs. x 6 and #5 = -100 lbs. x 11. Total of 34 assisted dips.

Dynamic visualized resistance (DVR) workout
Each DVR at maximum tension for 10 reps concluded with a 10-count maximum tension hold for the positive movement only.

#1 = full-range pectoral contraction DVR - #2 = side lateral raise DVR - #3 = military press DVR - #4 = Atlas bicep flex DVR and #5 = McSweeney wrist twist DVR.

Stretching
On the floor for a good stretch of my hams, quads, glutes, calves, etc.

After 11 days of 100 degrees plus weather, Thursday will be a return to pleasant summer weather as only a 99 degree day is expected. Thursday is my 2nd week of the all-comer track meet series so I'll probably run the 1,600 meter and 3,200 meter races again trying to improve my times from last week. If I have the energy, I may enter the 800 meter race.

Have a great day!

Pax Domini sit semper vobiscum.

Thursday, July 27, 2006

All-comers track meet at the high school (for people of all ages and abilities) - week #2 - at 6:00 p.m with temperature at 101 degrees, "cooler" than last week.

Warm-up of about 800 meters.

Event #1 was the 1,600 meter race. This week I was in the slower heat. I completed it in 6:09 according to my time but the official time was 6:12 (only 2 seconds faster than last week) so that is what I have to go with. My average HR was 168 bpm (91% of max) and my highest HR was 173 bpm (94% of my max). I'm again disappointed with my performance so we will have to try again next week.

Event #2 was the 800 meter race. My time was 2:46. I did not get average or high HR readings. I felt stronger for this race and I was satisfied with my effort. I may not run this race again.

Event #3 was the 3,200 meter race. Last week I ran 14:11. Today I quit after 2,400 meters which I did in 10:45. I was spent and while I could have finished it, I made a business decision that there was no training benefit to punish myself for the last 2 laps. My average HR was 162 bpm (88% of max) and my highest HR was 167 bpm (90% of max). With regrets, I have to announce that Pierini was a Q U I T T E R today.

Next week I'd like to enter the 200 meter and 400 meter races and see what times I can clock. This is a fun event and I'd like to run all races but my conditioning isn't there to do them all and there isn't enough recovery time between events. 100% effort really kicks my butt.

Friday will be a planned rest day but a good long walk would probably be good for me and help prevent DOMS from settling in. Enjoy your weekend.

Pax Domini sit semper vobiscum.

Friday, July 28, 2006
Active rest. Took the day off from work. An evening walk at a slow pace of about 1.5 miles with my Mom and a cousin visiting from Texas whom I've not seen in 36 years.

Saturday, July 29, 2006
A Dynamic Visualized Resistance (DVR) workout spread throughout the morning.

Chest - #1 = full-range pectoral contraction DVR and #2 = crossover press-downs DVR.

Shoulders - #1 = military press DVR and #2 = side lateral deltoid raises DVR.
Arms - #1 = Atlas bicep flex DVR and #2 = McSweeney wrist twist DVR.

All DVRs were performed for 3 sets of 10 reps at maximum tension for the positive movement only, then concluded with 10 pulsing short-range reps at the terminal point of each DVR movement.

I then went to a 50th wedding anniversary celebration for my Aunt & Uncle, seeing many cousins, aunts and uncles whom I have not seen in a long time. It sure was fun. I used a fool-proof method to recognize cousins I haven't seen, many for over 35 years. It goes like this: #1 = visualize how they looked the last time you saw them - #2 = now add a little gray or white hair - and # = add 75 lbs and there they are. Of course when they applied this method looking at me, it was only necessary to complete step #1.

Sunday, July 30, 2006
Active rest. Walked about 5 miles with a cousin and his lady friend showing them Sacramento.

I'm taking Monday off from work and am planning on getting to the gym so I should be back in the saddle. I'll post on Tuesday. Enjoy your day.

Pax Domini sit semper vobiscum.

[gymgirl]

Originally Posted by pierini

I used a fool-proof method to recognize cousins I haven't seen, many for over 35 years. It goes like this: #1 = visualize how they looked the last time you saw them - #2 = now add a little gray or white hair - and # = add 75 lbs and there they are. Of course when they applied this method looking at me, it was only necessary to complete step #1.

lol, i love it!

[tim_mcf]

What, no gray hairs in 35 years?

Hi Tim,

Yes I have some gray hairs but they are not noticeable from a distance. However, it is the white whiskers popping up on my moustache that seem to be showing my age.

I made a business decision many years ago that I would always be a "Real Mc Coy" so this middle-age man has no plans to "juice" his hair or his moustache (nor to shave it off). When my time comes that the gray hairs and white whiskers are in 100% full-blossom, then I hope and will continue to train that my body will be the last-remaining evidence of the 16-year old kid who used to be.

[minime]

way to go pierini! You know, these days not even most 16-year olds have the body of a 16-year old... so your doing well to say the least!

and, of course, having some greys makes a man look more 'distinguised' (sp?) Im sure george clooney isnt suffering for it lol

Hi minime, well I wouldn't say that I have the body of a 16 year old kid, but that is what I see when I look in the mirror.

Monday, July 31, 2006
Took the day off from work so arrived at the gym at 12:20 p.m.

Pullup/chinup medley
2 minutes rest between sets: #1 = standard grip pullups x 15 - #2 = standard grip chinups x 10 - #3 = close grip pullups x 5 - #4 = close grip chinups x 7 - #5 = wide grip pullups x 5 - and #6 = wide grip chinups x 5 for a total of 47 reps.

Assisted pullups on machine, drop set style
Standard grip pullups with only rest between the drop sets of changing the weight and go. #1 = BW-20 lbs. x 7 - #2 = BW-40 lbs. x 5 - #3 = BW-60 lbs. x 6 - #4 = BW-80 lbs. x 8 and #5 = BW-100 lbs. x 10 for a total of 44 reps.

Ab work
Hanging from a pullup bar with a standard pullup grip, knees lifts to elbows or higher. My target was knees to chin which I did for most reps, but failure came real easy and without notice. 9-6-5-5-5-5-6-5-4 for a total of 50 reps. I forgot that I like these and I will be doing more of them.

Treadmill running at 1% incline
Warm-up of 3,200 meters at 7.5 mph. Then 400 meters at 10.0 mph with 200 meters recovery at 6.0 mph x 4, then 800 meters at 8.7-9.3 mph for a total of 4 miles in 30:02. My average HR was 148 bpm (80% of max) and my highest HR was 164 bpm (89% of max).

Stretching
On the floor to stretch my hams, quads, glutes, etc.

July was an OK training month, nothing great. I ate too much food this month entertaining my old Army buddy who visited me, and recently with the big family event we had. Plus the extra hot weather put a damper on my running mileage volume. We'll see how I do in August. I'm starting a new month's log. Have a great day!

Pax Domini sit semper vobiscum.

[CF-OC_gal]

Originally Posted by pierini

Hi minime, well I wouldn't say that I have the body of a 16 year old kid, but that is what I see when I look in the mirror.

I've posted this before but now I'll dedicate it to you Mr P. This is you minus the fatness!