Pierini's July 2006 Workouts

Saturday, 7/1/06
Complete rest.

Sunday, 7/2/06
Active rest. Walked about 4 miles.

Monday, 7/3/06
Active rest. Walked about 2 miles.

Tuesday, 7/4/06
My July 4th 5-mile fun run.

About 1/2 mile warm-up followed by 4 sets of 80 meter sprints at about 80% of max.

5-mile run in 35:45 (7:09/mile pace). My goal was to do it at a 7:15/mile pace so mission accomplished. My plan was to run the race at a 160-170 bpm HR. I ran in this zone for 33:30 so I followed my plan. My average HR was 163 bpm (88% of max) and my highest HR was 171 bpm (92% of max).

I then stretched my hams & quads.

A very good run. And a big breakfast afterwards.

I'm off to Los Angeles for the next couple of days to show an old Army buddy from Texas around. We were in the Army in South Korea in 1974/1975 so we are having a good time recollecting about our young and wild days. Hey, every guy who looks in the mirror sees a 16 year old kid and us two 16 year old kids are having a great time.

I'll check in next week. Have a great and safe July 4th. Train hard and train smart.

Pax Domini sit semper vobiscum.

[gymgirl]

wow, great job on the run, pierini! enjoy la. :-)

Wednesay, July 5, 2006
Active rest. About 3 miles of walking before taking off for a mini-vacation to Los Angeles. About another 1 mile of easy walking in Old Pasadena in the evening.

Thursday, July 6, 2006
Active rest. About 4-5 miles of walking in Los Angeles and Hollywood.

Friday, July 7, 2006
A visit to Muscle Beach at Santa Monica and Venice. Walked about 10-11 miles and did some pullups, dips and rings on the beach at Santa Monica. I also climbed a 20 foot rope. I thought I could do it hands only but I was wrong. I needed to use my feet for holding in between the pulls. With a little practice, I'm sure I could do hands only. Man, everything a bodyweight-only fitness dude needs for training is at the beach in Santa Monica. Plus a lot to exercise your eyes.

Saturday, July 8, 2006
Complete rest as I drove home from Los Angeles. I'll take an easy walk tonight, maybe 2-3 miles. Still entertaining an old Army buddy until Monday afternoon so I'll continue with my active rest. I look forward to resuming my dojo training and running next week, along with the usual pullups, pushups, dips, etc.

Enjoy the rest of your weekend!

Pax Domini sit semper vobiscum.

[gymgirl]

Originally Posted by pierini

Wednesay, July 5, 2006
Man, everything a bodyweight-only fitness dude needs for training is at the beach in Santa Monica. Plus a lot to exercise your eyes.

that's so cool! great job on the rope climb too!

Sunday, July 9, 2006
Active rest. Watched Italy versus France World Cup Championship Game on television. Walked about 2 miles.

Monday, July 10, 2006
Another day of active rest. Took my Army buddy to the Oakland Airport as he returned to Texas. Walked about 2 miles.

Tuesday, July 11, 2006

Back to "normal" life.

At the park at 6:50 a.m. in the morning: Tiger Moves #1 to #7 at moderate intensity, 10 reps of each as a warm-up. Then a 5-mile easy run in 43:09 (8:39/mile pace). My average HR was 148 bpm (80% of max) and my highest HR was 180 bpm (97% of max).

Later at the gym at 2:30 p.m. in the afternoon: a pullup/chinup pyramid medley as follows:

#1 = standard grip pullups: 1-2-3-4-5-6-5-4-3-2-1
#2 = standard grip chinups: 1-2-3-4-3-2-1
#3 = close grip pullups: 1-2-3-2-1
#4 = close grip chinups: 1-2-3-4-3-2-1
#5 = wide grip pullups: 1-2-3-2-1
#6 = wide grip chinups: 1-2-3-4-3-2-1

I counted a total of 102 pullups/chinups. My rests were as follows: 10 seconds times the number of reps completed during the pyramid and 2 minutes between pullup/chinup type.

Then I concluded with 5 sets of 5 reps at maximum tension of a double bicep flex DVR with a 1 minute rest between sets.

My log is current. Have a great day!

Pax Domini sit semper vobiscum.

[.V.]

Ah ha, found it. You've had your workout journal hidden from me again. I'm watching you now.

Wednesday, July 12, 2006
In the morning I had some downtown business to take care of so I walked instead of driving my car, for a total of about 4 miles at a moderate pace.

Checked into the gym at 2:25 p.m. and did the following: superset of 10 dips followed by 10 v-ups. I completed 10 supersets for a total of 100 dips and 100 v-ups.

Then I did a full-range pectoral contraction DVR - 5 sets of 5 reps at maximum tension, resting 60 seconds between sets.

Then I hit the treadmill at 1% incline for some interval work. I did a warm-up of 1,600 meters at 7.5 mph (8:00/mile pace). Then I did 400 meters at 9.5 mph (6:18/mile pace) with a 200 meter recovery at 6.0 mph (10:00/mile pace) x 7 sets with a final 600 meters at 9.5 mph. Total of 4 miles in 29:33 (7:22/mile pace). My average HR was 151 bpm (82% of max) and my highest HR was 171 bpm (92% of max). Then I walked 800 meters for a cool-down at 4.0 mph. Total distance covered was 4.5 miles in 36:49.

Then, a quick stretch of my hams, quads, glutes, calves, etc.

A good workout. I've been running good lately and I hope that continues.

Pax Domini sit semper vobiscum.

Thursday, July 13, 2006
6:15 p.m. - Dojo workout.

Friday will be active rest. Enjoy your weekend!

Pax Domini sit semper vobiscum.

Friday, July 14, 2006
Active rest. Walked about 2 miles in-lieu of driving. Hot! I managed a short nap. I was extra lazy or tired - couldn't figure which it was.

Saturday, July 15, 2006
At the park at 7:20 a.m. on what's going to be a hot day.

Tiger Moves #1 to #7 - 10 reps each at moderate tension.

5-mile run in 41:14 (8:15/mile pace). Average HR was 148 bpm (80% of max) and highest HR was 165 bpm (89% of max). Today's run was hard. I had plans on a longer distance but I had a weak mind and I saw no reason to push myself, so I treated myself to a "shorter" distance for my weekly long & slow run.

I may go swimming later and/or an easy walk. And there may be a power nap in the day. I need to also get some chores done. Have a great weekend!

Pax Domini sit semper vobiscum.

Sunday, July 16, 2006
Active rest. Without a lot of effort, I managed to squeeze in a great early afternoon nap. I walked about 2 miles to and from Sunday Mass. July summer heat is alive and well.

Monday, July 17, 2006
Arrived at the gym at 2:30 p.m. The temperature was 108 degrees today so I headed indoors for my workout.

Superset #1: pullup/chinup medley followed by chinnies as follows:

#1 = standard grip pullups x 10 then chinnies x 25 - #2 = standard grip chinups x 10 then chinnies x 30 - #3 = close grip pullups x 7 then chinnies x 35 - #4 = close grip chinups x 8 then chinnies x 40 - #5 = wide grip pullups x 5 then chinnies x 45 - #6 = wide grip chinups x 6 then chinnies x 50.

Superset #2: alternate between standard grip pullups (PU) and standard grip chinups (CU) followed by back hyperextensions x 10:

6PU, 7CU, 7PU, 7CU, 5PU, 7CU, 5PU, 6CU, and 4PU.

A total of 100 pullups/chinups, 225 chinnies, and 90 back hyperextensions.

Treadmill at 1% incline: 1,600 meters at 7.5 mph (8:00/mile pace), 1,600 meters at 8.0 mph (7:30/mile pace), and 1,600 meters at 8.0 mph (7:03/mile pace). Then I planned on doing 200 meters at 11.0 mph (5:27/mile pace) with 200 meter recovery at 6.0 mph (10:00/mile pace) for 8 sets but I only did 2 sets as the treadmill started acting up at the higher speed and I decided to call it quits. Total of 3.5 miles in 25:42. My average HR was 150 bpm (81% of max) and my highest HR was 164 (89% of max).

Later on in the evening, my wife and I went for a meandering walk to "enjoy" the hot summer night. We walked for about 2.5 miles until 10:00 p.m. I sure was tired when I hit the sack at about 11:00 p.m. after a 17-hour hot summer day.

Pax Domini sit semper vobiscum.

[gymgirl]

great job pierini! that is a heck of a lot of pull-ups/chin-ups, and supersets nonetheless! wowee.

108 degrees = way too hot.

[minime]

108 degrees? I think I would die. Its about 80 here in a freak 'heatwave' and i can hardly stick it!

and wow that is a lot of chin ups/pullups - but i am confused - i never knew there was a difference between chin ups and pullups i thought it was just two different names for the same thing!

Tuesday, July 18, 2006

6:15 p.m. - Tuesday evening dojo workout.

Have a great day!

Pax Domini sit semper vobiscum.

Wednesday, July 19, 2006
Arrived at the gym at 2:30 p.m.

1) Superset #1: bodyweight bar dips x 10 followed by v-ups x 10. Completed 10 supersets for 100 bar dips and 100 v-ups.

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

3) Superset #1: Dynamic visualized resistance (DVR) medley superset of: #1 = military press DVR x 10, then #2 = side lateral raises DVR x 10, then #3 = full-range pectoral contraction DVR x 10, then #4 = McSweeney wrist twist DVR x 10. Then rest 5 minutes. Completed 3 supersets. All reps done at hard tension (8 on a scale of 1 to 10).

4) Treadmill at 1% incline: warm-up of 800 meters at 7.5 mph. Then 200 meters at 10.5-10.8 mph with 200 meter recovery at 6.0 mph x 6. I set the treadmill speed at 11.0 mph for these repeats but it didn't get to that speed. Total of 2 miles in 16:18. Average HR of 140 bpm (76% of max) and highest HR of 159 bpm (86% of max).

5) More stretching, same as 2) above.

Later in the evening with my wife: another meandering walk of about 2 miles.

Tomorrow is this all-comers track meet at a local high school for people of all ages and abilities and I'm planning on entering and running the 1,600 meter race. I'll stick my neck out with a goal of completing it in 5:50 but it's suppose to be 103 degrees tomorrow. I'll wear my HR monitor during the race and stay within a safe albeit demanding HR zone. I'll also make sure my life insurance policy is paid up just in case I stroke out. I'll post my effort on Friday.

Have a great day!

Pax Domini sit semper vobiscum.

Thursday, July 20, 2006

I participated in an all-comers track meet this evening at 6:00 p.m. The temperature was 104 degrees. The all weather track must have been 120 degrees! It was hot and the air was dirty!

After an 800 meter warm-up, my first race was the 1,600 meters. My goal was to do it in 5:50 but it wasn't meant to be today. I got caught up in the faster runners' pace and went out too fast. My time was 6:14. My average HR was 166 bpm (90% of max) and my highest HR was 170 bpm (92% of max). That race really kicked my butt and it took me a long time to recover.

On a smarter and better day, I could have done a 5:59 but I believe I need more race-specific training to do a 5:50.

Later I ran the 3,200 meter race. My goal was to do it in sub 14 minutes. My time was 14:11. My average HR was 162 bpm (88% of max) and my highest HR was 171 bpm (92% of max). I was basically running my goal pace for 7 laps but ran a slower last lap. On a better day I should be able to do this in around 13:30.

There are about 3 more meets for the remainder of the summer. I'm going to do some race-specific training and come back in a couple of weeks and see how much I can improve.

Running is the real deal and today I got spanked!

I'm taking Friday off from work and going swimming. It's suppose to be scorching hot all weekend! Enjoy your weekend!

Pax Domini sit semper vobiscum.