Pierini's June 2006 Workouts

[.V.]

At least someone is still running. I'm intentionally taking off from cardio so I don't have to eat so much on my bulking attempt. As much as I hate cardio, I really miss it. It's something I love to hate or hate to love or something like that.

P's logs really make me want to get back out there on the road again.

[maverick]

I did that last time I bulked and I felt like sh1t. This time around I'm doing light cardio at least twice a week and just eating more to facilitate growth. I figure it makes me feel better and keeps the fat gain down. win/win if you ask me.

Hi Mav & Andy,

Thanks for stopping by.

I have been running alot lately getting ready for my 2006 fun-run season which begins on July 4th with a 5-miler. I'm shooting for a 7:15/mile pace.

Running is hard, and I probably hurt as much during my first mile as anyone, until my HR gets elevated and then I can cruise. If I don't like it, it must be good for me or at least that is what my wife told me once.

Have a great day!

Sunday, 6/25/06
Active rest. Walked 1 mile to Sunday Mass in the late afternoon. Accepted a ride home so missed the walk home as I normally do.

Monday, 6/26/06
Walked a total of 4 miles during the day, all transportation-oriented in-lieu of driving my car. Hot day!

Tuesday, 6/27/06
6:05 a.m. at the park.

Dynamic Visualized Resistance (DVR) workout- a single set of 10 reps at moderate plus tension of the following DVRs: #1 = full-range pectoral contraction - #2 = standard pullup - #3 = military press - #4 = side lateral raises - #5 = Atlas bicep flex and press and #6 = abdominal contraction. Then I did a single set of 25 reps of walking lunges.

5 mile run - Completed in 39:07 (7:49/mile pace), My average HR was 151 bpm (82% of max) and my highest HR was 163 bpm (88% of max).

Stretching - an abbreviated session today only getting my hams and quads.

During the day - walked a total of 3 miles in-lieu of driving my car. Not as hot today.

Later at 6:00 p.m. - still working downtown at a client's so I haven't been to my gym lately. I had to go to my office so I stopped by the gym for a pullup/chinup medley workout. I haven't done pullups in about 2 weeks. This is what I did:

#1 = standard grip pullups: 10-8-6 - #2 = standard grip chinups: 7-5-4 - #3 = close grip pullups: 5-4-4 - #4 = close grip chinups: 6-4-4 - #5 = wide grip pullups: 4-3-3 - #6 = wide grip chinups: 5-4-4 - #7 = standard grip pullups: 5-5 (last 2 reps were jumping assisted). Rest was 1 minute between sets and 2 minutes between pullup/chinup type. This is a total of 100 reps.

I've only been doing pullups once a week lately and not at all the last two weeks. I've lost a little so after my upcoming vacation, I'm going to go back to doing them twice a week.

My log is current. Have a great day!

Pax Domini sit semper vobiscum.

Wednesday, 6/28/06

Active rest. Walked about 4 miles during the day in-lieu of driving.

Thursday, 6/29/06

Walked about 2 miles during the day in-lieu of driving. Last day at a downtown client's location so I accepted a ride home from an employee as I had my laptop computer, portable printer and two briefcases of client files. I have sure walked alot during the last 2 week and it remains to be seen if I can keep it up now that I'll be back in my office and driving to and from work.

Went to the gym in the evening for a quick workout and did the following:

1) bodyweight dips - 10 x 10 = 100 reps.

2) Full-range pectoral contraction DVR x 5 reps at maximum visualized resistance followed with a 10-count maximum tension isometric contraction and concluded with Atlas 1/3 partial pushups. Completed 3 sets of this as follows: #1 = bottom 1/3 partial x 25 - #2 = middle 1/3 partial x 20 - #3 = top 1/3 partial x 25.

That was it. Tomorrow needs to be a running workout day as I get ready for my July 4th 5-mile fun run.

Pax Domini sit semper vobiscum.

[gymgirl]

Originally Posted by pierini

[u]

Tuesday, 6/27/06
6:05 a.m. at the park.

Dynamic Visualized Resistance (DVR) workout- a single set of 10 reps at moderate plus tension of the following DVRs: #1 = full-range pectoral contraction - #2 = standard pullup - #3 = military press - #4 = side lateral raises - #5 = Atlas bicep flex and press and #6 = abdominal contraction. Then I did a single set of 25 reps of walking lunges.

5 mile run - Completed in 39:07 (7:49/mile pace), My average HR was 151 bpm (82% of max) and my highest HR was 163 bpm (88% of max).

Stretching - an abbreviated session today only getting my hams and quads.

During the day - walked a total of 3 miles in-lieu of driving my car. Not as hot today.

Later at 6:00 p.m. - still working downtown at a client's so I haven't been to my gym lately. I had to go to my office so I stopped by the gym for a pullup/chinup medley workout. I haven't done pullups in about 2 weeks. This is what I did:

#1 = standard grip pullups: 10-8-6 - #2 = standard grip chinups: 7-5-4 - #3 = close grip pullups: 5-4-4 - #4 = close grip chinups: 6-4-4 - #5 = wide grip pullups: 4-3-3 - #6 = wide grip chinups: 5-4-4 - #7 = standard grip pullups: 5-5 (last 2 reps were jumping assisted). Rest was 1 minute between sets and 2 minutes between pullup/chinup type. This is a total of 100 reps.

I've only been doing pullups once a week lately and not at all the last two weeks. I've lost a little so after my upcoming vacation, I'm going to go back to doing them twice a week.

My log is current. Have a great day!

Pax Domini sit semper vobiscum.

hi pierni- what a great workout! i've never heard of a dvr workout, sadly the only dvr i am familiar with is the one that records tv programs for me. ;-)

your pull-up workout looks great, that is a lot of pullups and chinups.

i have a dumb question. how do you monitor your heart rate while you are running? are you on a treadmill where you can put your hands on the machine and it takes your heart rate?

[.V.]

Thatsalottadipswow.:

Hello gymgirl, thanks for asking. You are relatively new here and I've been watching your workouts. Your training discipline reminds me of Amanda, who despite ready to give birth is still training. I enjoy reading your workouts and look forward to you hanging around here for the long-term. There is always something to learn.

Dynamic visualized resistance or DVR exercises are bodyweight exercises more recently made popular by John Peterson in his book, Pushing Yourself to Power (see www.bronzebowpublishing.com). The exercises are based on creating visualized resistance at different levels of intensity and establishing a muscle-mind connection without the use of weights. They are tough and they have been a regular part of my training since I went bodyweight only training about 2 years ago.

I wear a heart rate monitor (a Polar F6) and have done so for many years. It is my silent coach and gives me an excellent way of monitoring my cardiovascular fitness growth.

Hope this answers your questions. Train hard and train smart and don't be afraid to put the pedal to the metal.

Your fitness partner in cyberspace,

pierini

p.s. Andy, how is froggie girl doing? Thanks for stopping by.

[.V.]

Hey P, I stop by every day. Just don't often have anything to say. Froggiegirl is fine. She went out of town last week, a chance to visit cousins she rarely gets to see. My kids and both sisters' kids at grandma's house for a week. Now, we've just finished packing for her weekend at girl scout camp...I get to NOT go this year. All the girl scout moms always want me to go along, but I just don't think girl scout camp is the place for dads to go. I'll take them rafting, hiking, riding, teach the womens self defense for the older girls, sew with them, do crafts, all the day trips - but I don't like the overnight trips unless other dads are going along too. It just doesn't look appropriate.

She wanted me to take her for a run today when she got home, but I just wasn't able after last leg day and today's workout was kind of brutal too. I'll tell her you asked about her...it makes her happy when forum friends want to know what she's doing.

Friday, 6/30/06

Arrived at the gym at 2:40 p.m.

Went right to the treadmill for my final interval running workout before my July 4th 5-mile fun run. Workout done at 1% incline.

1,600 meters at 7.0 mph (8:34/mile pace), then

800 meters at 9.0 mph (6:39/mile pace with 200 meters recovery at 6.0 mph (10:00/mile pace. Completed 8 sets.

This is exactly 6 miles which I completed in 44:50 (7:28/mile pace).

My average HR was 151 bpm (82% of max) and my highest HR was 171 bpm (92% of max).

Then an abbreviated stretching session of my hams and quads.

Later in the evening, a slow walk with my wife of about 3 miles.

Enjoy your weekend.

Pax Domini sit semper vobiscum.

[gymgirl]

Originally Posted by pierini

Hello gymgirl, thanks for asking. You are relatively new here and I've been watching your workouts. Your training discipline reminds me of Amanda, who despite ready to give birth is still training. I enjoy reading your workouts and look forward to you hanging around here for the long-term. There is always something to learn.

Dynamic visualized resistance or DVR exercises are bodyweight exercises more recently made popular by John Peterson in his book, Pushing Yourself to Power (see www.bronzebowpublishing.com). The exercises are based on creating visualized resistance at different levels of intensity and establishing a muscle-mind connection without the use of weights. They are tough and they have been a regular part of my training since I went bodyweight only training about 2 years ago.

I wear a heart rate monitor (a Polar F6) and have done so for many years. It is my silent coach and gives me an excellent way of monitoring my cardiovascular fitness growth.

Hope this answers your questions. Train hard and train smart and don't be afraid to put the pedal to the metal.

Your fitness partner in cyberspace,

pierini

p.s. Andy, how is froggie girl doing? Thanks for stopping by.

thanks pierini for the welcome and all the information! i will check out your link on the dvr training too. i have learned so much from this site in the short time i have been here! it's nice to have a place to learn, as most people in my life aren't really into working out, and think i am weird for reading up on it and training hard.

p.s. i was reading amandas journal a couple of days ago, and i can't belive how hard she is still training! what a trooper!