Pierini's June 2005 Workouts

Saturday, June 11, 2005

6:45 a.m.

PYTP DVRs - 10 reps at maximum intensity plus a 10-count isometric contraction. 1) CH-1, 2) CH-2, 3) SH-3, 4) BI-10

7:15 a.m.

Standard push-ups on knuckles - 4 x 25 = 100 reps

8:45 a.m.

Saturday morning dojo workout.

Sunday, June 13, 2005

Walked about 3 miles throughout the day. In the afternoon I rode my bicycle around 2 miles. Everything was at an easy pace.

I decided that I am no longer going to be posting my walking and bicyling as a matter of brevity. In general, I am committed to walking between 3-5 miles every day in addition to my workouts. Trying to shorten my posts and develop the mindset that this level of walking is just part of everyday healthy living.

Monday, June 13, 2005

Arrived at the gym at 6:20 a.m.

1) Standard push-ups on knuckles x 25 then mid-incline military sit-ups x 20 then back hyperextensions x 20.

2) Standard push-ups on knuckles x 25 then low-incline military sit-ups x 20 then back hyperextensions x 20.

3) Treadmill - heavyhands workout - 0% grade - 4 miles per hour pace with 5 lb. dumbells. 7 minute medly changing the movement every minute x 5 sets = 2.33 miles in 35 minutes. I noticed a big improvement in my heavyhands endurance this morning. Think I'm capable to going for 45 minutes.

4) Standard push-ups on knuckles x 25

5) Treadmill - running - 1% grade - ran 5 miles in 38:46 = 7:45/mile pace. Continued running for a total of 40 minutes completing 5.18 miles. Then walked for another 5 minutes for a cool-down for a total distance of 5.51 miles in 45 minutes.

6) Standard push-ups on knuckles x 25

7) Stretching - on the floor to stretch my hams/quads/glutes/etc.

Other

Taking off tomorrow afternoon for an 8 day vacation to visit an old Army buddy in Corpus Christi, Texas. Also will check out San Antonio, Texas. Will try to get an early a.m. workout tomorrow and post.

Will be training while on vacation, focusing on running as I am trying to get prepared for a 5-mile fun run on July 4th. Would like to run it in 36 minutes but I'll be satisfied if I complete it in 37 minutes. Need to get in at least two per week hard speed workouts to be properly prepared.

Went the the NCAA Track & Field Championships on Saturday and saw some awesome performances. While I admire all the track athletes, there is something about the 400 meter athletes that I respect the most.

If I don't post tomorrow I'll check back in on July 24th. Hope everyone trains hard and smart. I'll be thinking about you as I do my early morning speed workouts on the high school track that's near where I'll be staying - getting a taste of hot and humid weather.

Take care.

[gcs118]

Originally Posted by pierini

While I admire all the track athletes, there is something about the 400 meter athletes that I respect the most.

Most definitely! I ran track for 4 years and everyone knows the 400 is the most brutal. It's a LONG sprint. You aren't supposed to pace yourself, just balls-to-the-wall for 400 meters. I had to run it for a couple years and it is always an unpleasant experience lol.

Greg,

What was your best time at the 400 meters?

[gcs118]

Originally Posted by pierini

Greg,

What was your best time at the 400 meters?

I only ran it my first two years and got around 60 seconds. My guess is if I ran it during my junior or senior year I'd have been low to mid-50s. The 400 was definitely not my event though, I was all over the 100 and 200.

Tuesday, June 14, 2005

Arrived at the gym at 8:30 a.m.

1) Standard grip pull-ups - 1 x 12

2) Military sit-ups - 1 x 50

3) Heavyhands workout on the treadmill - 0% grade - 4 miles per hour - 5 lb. dumbells - 2 miles in 30 minutes

4) Standard grip chin-ups - 1 x 12

Can't do push-ups as I have a bruised breastbone from Saturday's dojo workout. Decided to skip running today as I am on a tight schedule. Jumping on an airplane for Texas at 2:22 p.m.

I'll check back on June 24th. Take care.

Hi everyone,

Just returned from an 8-day vacation visiting an old Army buddy (as in 30 years ago) in Corpus Christi, Texas. I also visited San Antonio, Texas and Austin, Texas. If I only had 3 words to describe these cities it would be: hot and humid.

I got 3 track running workouts in and 2 days of heavyhands workouts. One heavyhands workout was for 49 continuous minutes. I purchased some 5 lb. dumbells to use and left them with my friend. I have something wrong with my left knee area and I will need to visit the doctor and have it checked out. Hopefully it is not a torn meniscus. I still plan on running the 5-mile fun run on July 4th.

Beyond the track running and heavyhands workouts, I did one set of standard grip pull-ups on the running/heavyhands days. I tried to do push-ups but I still have a bruised breastbone from a prior dojo workout and it absolutely kills me to do push-ups so I am not.

Almost everyday I did about 4 DVRs. My favorite ones were: (1) Liederman chest press (2) full-range pectoral contraction and (3) Atlas bicep flex and press. I did plenty of walking and one day I went on a 9 mile bicycle ride using a dilapidated 10-speed with poor brakes.

I ate about 200 pounds of food (or so it seems) and gained 3 pounds. I should be back to normal weight by July 4th.

I may take today off as I arrived home late last night. Hopefully, it will be business as usual with an early a.m. workout at the gym tomorrow, Friday.

In conclusion, Texas is nice but very hot and humid. I could live in that kind of weather but prefer not do. Sacramento weather is very hot in the summer but there is no humidity and the summer evenings are absolutely wonderful.

It feels good to be back. I'll start posting again.

Have a great day.

[gcs118]

Oh humidity...I HATE it. Cincinnati usually has at least 50-60%, oftentimes up to 80-100%

Friday, June 24, 2005

Arrived at the gym at 6:10 a.m.


Warm-up

Superset of 25 reps of back hyperextensions immediately followed by 25 reps of low-incline military sit-ups. Completed 2 supersets.

Standard grip pull-ups

10-8-6-6-6 = 36 reps

Sore breastbone is limiting me. Push-ups are still completely out. Ditto for dips.

Heavyhands

On the treadmill at 0% grade with 5 lb. dumbells at 4 miles per hour. Completed 2 miles in 30 minutes.

Running

On the treadmill at 1% grade. Completed 4 miles in 31:08. Then walked for a cool-down. Total distance covered was 4.26 miles in 35 minutes.

I'm going to schedule an appointment to see the doctor as I do believe I have a torn meniscus or something like that. I'm able to run but I wouldn't want to do so on a track. Bummer but "oh well". I'll get fixed, do the rehab, and should be as good as new. Went through something similar with a torn ACL around 4 years ago and rehab'd just fine. That was a more serious injury.

Stretching

Standing stretching of my hamstrings. I have to modify my stretching protocol due to my injury. Got to keep the hams loose.

DVRs

Liederman chest press - middle, high, low and middle levels. Moderate plus intensity for a total of 40 reps.

Full-range pectoral contractions - moderate plus intensity for 10 reps.

Side lateral raises - moderate plus intensity for 10 reps.

Atlas bicep flex and press - moderate plus intensity for 10 reps.

Other

It sure felt good to be back in the gym and get a normal workout. I've got about 10 days until my July 4th 5-miler fun-run. Hope to get some serious workouts in. Prior year times have been:

2004 - 38:15
2003 - 39:08 (horrible)
1999 - 36:45

Couldn't find my times for 2000-2002.

Hope to run this year's in less than 37 minutes.

Have a great weekend.

Saturday, June 25, 2005

1) Saturday morning dojo workout

2) Later in the day: DVR Liederman chest press (CH-1) - moderate plus intensity - middle, upper, lower and middle planes - 10 reps each for a total of 40 reps. Followed up with Atlas bicep flex and press (BI-10) - moderate plus intensity - 10 reps.

Sunday - June 26, 2005

1) Tiger Moves DVRs - all 7 movements - 5 reps at maximum intensity followed with a 20-count isometric contraction.

2) Liederman chest press (CH-1) DVR - moderate plus intensity - middle, upper, lower and middle planes - 10 reps each for a total of 40 reps.

3) Atlas bicep flex and press (BI-10) DVR - moderate plus intensity - 20 reps.

Monday, June 27, 2005

Arrived at the gym at 6:00 a.m.

Warm-up of the jaws with a BS session with the front-desk man.

1) Back hyperextensions x 25 followed by middle-incline military sit-ups x 25 (superset).

2) Standard grip pull-ups x 14

3) Standard push-ups on knuckles x 30 - My breastbone injury is healed so I am back in business, starting off easily

4) Standard grip chin-ups x 14

5) Bar dips x 15

6) Heavyhands workout on the treadmilll - 0% grade - used a new 9 minute medley by introducing 2 additional movements - 4 miles per hour - completed 2 miles in 30 minutes. TOUGH!

7) Running workout on the treadmill - 1% grade - warm-up of 1,600 meters at starting at 6.5 mph (9:13/mile pace) to 7.5 mph (8:00 mile pace).

Then, 1,600 meters at 8.6 mph (6:58/mile pace), followed by 4 minutes recovery at 6.0 mph (10:00/mile pace).

Then, 1,200 meters at 8.8 mph (6:49/mile pace), followed by 3 minutes recovery at 6.0 mph (10:00/mile pace).

Then, 800 meters at 9.0 mph (6:40/mile pace), followed by 2 minutes recovery at 6.0 mph (10:00/mile pace).

Then, 400 meters at 10.0 mph (6:00/mile pace), followed by 1 minute recovery at 6.0 mph (10:00/mile pace).

Then, 200 meters at 11.0 mph (5:27/mile pace), followed by 1 minute recovery at 6.0 mph (10:00/mile pace).

Then run cool-down until a total distance of 5 miles in 39:08.

8) Standing stretching of my hamstrings.

Since I have a 5-mile fun run on July 4th, the focus of this week's training will be to get in race shape. Excuse the boring detail which is primarily for my own benefit. It's time to get serious with the running so today I pulled my heart rate monitor out. Seems like the heavyhands training has paid some nice dividends as I seemed to be operating today at a lower heart rate for the effort expended.

Have a nice day!

[gcs118]

'Tis a lot of running in that last session.

Tuesday, June 28, 2005

Arrived at the gym at 6:25 a.m.

1) Back hyperextensions x 25
2) Middle-incline military sit-ups x 25
3) Furey push-ups x 25
4) Walking lunges x 25 (13 forward and 12 back)
5) Cherry pickers x 25
6) Partial chin-up isometric hold while performing double knee lifts, knees
to chest x 25 (broken set)
7) Atlas II push-ups x 25
8) Back against the wall isometric sit - 90 seconds
9) DVRs of moderate intensity for 20 reps: Liederman chest press (CH-1),
Full-range pectoral contraction (CH-2), and Atlas bicep flex and press
(BI-10).
10) Treadmill running - 1% grade - easy 2 miles in 16:51, then walk
cool-down for total of 2.22 miles in 20 minutes.
11) Standing stretching of hams/calves.

Comments

The partial chin-up isometric hold while performing high double knee lifts to my chest is a new exercise for me. This exercise really works many areas. I'll do some more of these and try to get past having to break the set.

The walking lunges and back against the wall sit are exercises that I do not normally do but given that my knee is on the mend, I need to do modify my bodyweight leg work. 90 seconds for the sit is not very long so I'm a rookie here. We'll see how these help me.

Today's running was an easy workout as I am saving my juice for tomorrow which will include a 30 minute heavyhands workout followed by a serious running workout of 400 meter repeats.

Have a great day!

[gcs118]

400 meter repeats? That's suicide. I'll see you at your funeral

I've learned that the only thing that feels like it's dying is my mind.

Of course, you never know when good old "pukie" might make a surprise visit.

Wednesday, June 29, 2005

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

1) Back hyperextensions x 25 followed by middle-incline military sit-ups x 25.

2) Standard grip pull-ups x 15

3) Standard push-ups on knuckles x 35

4) Heavyhands on treadmill - 0% grade - 5 lb. dumbells - 9 minute medley x 3 then 3 minute medley x 1 = 30 minutes and 2 miles.

5) Running on treadmill - 1% grade - 1,600 meter warm-up - 400 meter repeats at 6:00/mile pace then 200 meter recovery interval at 10:00/mile pace - completed 8 sets - covered 4 miles in 30:23 - then walk cool-down for total distance of 4.32 miles in 35 minutes.

6) Stretching - hams/calves.

Today was my best 400 meter interval workout in a long time. I am very pleased. I still am experiencing problems with my left knee, but cardiovascualar-wise, I am very pleased at where I am at given that my total weekly running mileage is very low. I have to attribute this to the heavyhands workouts which I will continue to do as I am now doing them - first 30 minutes of heavyhands then the running workout. I have 5 days until my July 4th 5 miler fun-run and I hope to have a good performance. I wrap up my race preparation with a 200 meter interval workout on Friday, and maybe some 50 meter strides on Saturday. The rest of my workouts are light as I am putting my efforts this week into the running.

Have a good day. Pax Domini sit semper vobiscum.

[Klinger]

Originally Posted by pierini

Today was my best 400 meter interval workout in a long time. I am very pleased. I still am experiencing problems with my left knee, but cardiovascualar-wise, I am very pleased at where I am at given that my total weekly running mileage is very low. I have to attribute this to the heavyhands workouts which I will continue to do as I am now doing them - first 30 minutes of heavyhands then the running workout. I have 5 days until my July 4th 5 miler fun-run and I hope to have a good performance.

Really nice run there. You have excellent endurance, it seems. Good luck on your run. Do you have a target time?