Pierini's November 2005 Workouts

Tuesday, November 1, 2005

Arrived at the gym at 2:10 p.m.

Core superset medley

#1 = back hyperextensions (25, 25)
#2 = v-ups (20, 15)
#3 = Superman extensions (20, 15)
#4 = knee hug ab crunches (20, 20)
#5 = alternating superman extensions (20, 20)
#6 = chinnies (25, 30)
#7 = bird dogs (20, 25)
#8 = Russian twists with 2 kg. medicine ball (25, 25)
#9 = Superman pushups (really a pushup top positon bird dog) (10, 10)
#10 = straight leg raises and reverse crunch (10, 10)

Did the above in a circuit format completing #1 through #10, then rest 1 minute, then repeat again. Going easy into these due to my lower back muscle stiffness episode from last week.

Running

On the treadmill at a 1% incline. Warmup of 2 miles. Then, 1,600 meter repeats at 8.5 mph (7:04/mile pace) with 200 meter recovery at 6.0 mph (10:00/mile pace) x 2. Then #1 = 400 meters at 8.5 mph, and #2 = 400 meters at 9.0 mph, and finally #3 = 400 meters at 9.5 mph. Total of 5 miles in 39:03. Then a quick walk cool-down for a total of 5.07 miles in 40 minutes.

Stretching

On the floor to stretch my hams/quads/glutes/calves/etc.

Nutrition

3,006 calories, 434 grams of carbohydrates, 165 grams of protein, and 70 grams of fat (57%c, 22%p, and 21% f).

Pax Domini sit semper vobiscum.

[gcs118]

You and your new journals...I seem to miss every other month! lol I'll try and keep up this time.

Wednesday, November 2, 2005

100% active rest. I took the afternoon off to come home and supervise the installation of our new wood pellet stove. The installers had quite a job. The stove is now installed. It's going to be a warm and comfortable winter indoors this year.

Rest turned out to be a good idea as I had some DOMS from Monday's pullup/dip workout. And giving my knees a rest day was smart too.

Nutrition - 2,503 calories, 355 grams of carbohydrates, 123 grams of protein, and 68 grams of fat (56%c, 20%p, and 24%f).

Today I'm considering doing my holds superset that I did a couple of weeks ago, plus some good running. I'll report tomorrow. Have a great day!

Pax Domini sit semper vobiscum.

Thursday, November 3, 2005

Arrived at the gym at 2:15 p.m.

"Grease the holds" supersets

This is a slight variation of something I tried a couple of weeks ago. I eliminated one hold (hanging pullup hold) but increased the sets. I meant to do something different but I apparently left my ab wheel at home, so I made some last-minute changes. It worked out well and this workout got the job done. This is what I did:

#1 = handstand hold against the wall (seconds held varied see below), then

#2 = ab plank x 60 seconds then

#3 = wall sit x 60 seconds.

The above done in superset fashion, one after the other. I completed 10 supersets.

Handstand hold times were as follows (in seconds): #1 = 60 - #2 = 35 - #3 = 38 - #4 = 42 - #5 = 43 = #6 = 40 - #7 = 43 - #8 = 41 - #9 = 38 and #10 = 35.

I hadn't done handstand holds in almost 2 weeks due to my lower back muscle stiffness and it proved once again that I'm only as good as my last workout.

I decided not to complete my remaining workout and get home a little earlier to spend some time with my ill wife before taking off for an evening meeting. So my ambitious running planned will happen on Friday. I've got an ambitious interval running workout and I need to start it fresh.

Nutrition - 3,024 calories, 386 grams of carbohydrates, 190 grams of protein, and 82 grams of fat (51%c, 25%p, and 24%f).

Pax Domini sit semper vobiscum.

[gcs118]

Nice job on all the holds, sheesh. Those supersets consecutive? Hope the wife feels better soon too.

Rest between supersets averaged 1 minute or less. Rest needed because of the handstand holds, not the plank or wall sit.

Wife is feeling better so that means her "hotel room service is over". Thanks for asking.

Friday, November 4, 2005

Arrived at the gym at 2:00 p.m.

Warm-up #1 - Tiger Moves #1 though #3 supersets. 3 supersets of 10 reps of each movement at moderate tension.

Warm-up #2 - Superset of wide-stance plie squats x 10, then cherry pickers x 25. Completed 3 supersets.

Running - On the treadmill at 1% incline. Warm-up of 2 miles. Then, 800 meters at various speeds with 200 meters recovery at 6.0 mph x 4 repeats. 800 meter repeat speeds were #1 = 8.5 mph, #2 = 8.6 mph, #3 = 8.7 mph, and #4 = 8.8 mph. Then a final 800 meters @ 8.9 mph. Completed 5 miles in 39:33. Then a 400 meter walk cool-down.

Stretching - On the floor to stretch my hams/quads/glutes/calves/etc.

Nutrition - 2,925 calories, 441 grams of carbohydrates, 149 grams of protein, and 65 grams of protein (60%c, 20%p, and 20%f).

I'm going to my Saturday morning dojo workout. Maybe something else too. We'll see. Enjoy your weekend.

Pax Domini sit semper vobiscum.

[gcs118]

Just out of curiosity, have you ever posted progress pics? Good running workout by the way.

[.V.]

hah, found it - you and your new journals.

Have not posted progress pics yet. Should have done so in February 2005 when I hit the bit 50. I was a little leaner then. I'm 6 pounds heavier at 182 lbs.

I'll post between now and February 2006. Gotta buy a digital camera first. By then my hair will be long enough for a pony tail. Stayed tuned.

[gcs118]

haha you growin' a mullet on us

[.V.]

Damn hippies.

Just kidding, I actually wore a ponytail once about 9 years ago as a protest. The chairman of the county board of comissioners was making all the male employees wear short haircuts - on his own, without commission approval. I pushed it...I can't abide against discrimination in any form - even against men.

Saturday, November 5, 2005

Saturday morning dojo workout.

Nutrition: 2,490 calories, 299 grams of carbohydrates, 174 grams of protein, and 66 grams of fat (48%c, 28%p, and 24%f).

Enjoy the rest of your weekend.

Pax Domini sit semper vobiscum.

Sunday, November 6, 2005

100% rest, including a great nap after returning home from a luncheon buffet.

Nutrition - I wasn't going to log as buffets are always difficult to measure and involve a lot of estimation. I ate sensibly but still a little more than needed. I had estimated my total calorie consumption for the day at between 2,800 and 3,200 calories. When I arrived at work this morning, I said "do it - keep the discipline in check". So I recorded and measured as best as I could and I arrived at the following amounts:

3,186 calories, 366 grams of carbohydrates, 178 grams of protein, and 113 grams of fat (46%c, 22%p, and 32%f).

The advantage of logging is a much heightened awareness of how much food I'm actually eating. So I will continue to log as it's a great tool for me.

Oh, I purchased a new heart rate monitor and I'm pretty jazzed about that. So today I'll put it to good use. I'm looking forward to it. Have a great day!

Pax Domini sit semper vobiscum.

Monday, November 7, 2005

Arrived at the gym at 2:10 p.m.

Pullup/chinup medley

#1 = Standard grip pullups x 14
#2 = Standard grip chinups x 12
#3 = Close grip pullups x 6
#4 = Close grip chinups x 7
#5 = Wide grip pullups x 5
#6 = Wide grip chinups x 6

Total of 50 reps

This is a standard medley that I have been performing for some time. I always perform it in the above order with rest periods of 2 minutes between sets. My PR is 54 reps. This medley gives me a good workout and I do it every 2 weeks. On the other week I have been doing weighted pullups/chinups. As of late, I only do a pullup workout once a week.

Ab/core

#1 = v-ups x 15
#2 = chinnies x 30
#3 = knee hugs x 15
#4 = full-range superman planks x 10 seconds then 10 seconds rest for 6 sets. I lost, or someone stole, my ab wheel roller so I had to resort to this exercise. I'm going to buy another ab wheel roller.

Running

On the treadmill at 1% incline. 2 mile warm-up. Then, 1,600 meter repeats at 8.5 mph (7:04/mile pace) with 200 meter walk recovery at 4.5 mph (13:20/mile pace) x 3 - then 1,000 meters at 8.5 mph = 6 miles in 48:03 - then walk cool-down for total distance of 6.13 miles in 50 minutes.

I used my new heart rate monitor and noted the following maximum heart rate at the end of the repeat and (recovery heart rate at the end of the recovery period) as follows: #1 = 163 bpm (130 bpm) - #2 = 168 bpm (141 bpm) - #3 = 167 bpm (142 bpm). This is around 92% of my maximum heart rate and 76% of my maximum heart rate for the recovery period. I strongly recommend a heart rate monitor for anyone who really wants a structured approach to anaerobic-intense workouts.

Stretching

A standing stretch of my hams and calves in the shower as I was definitely too sweaty to sit on the gym carpet and stretch.

Nutrition

2,968 calories, 364 grams of carbohydrates, 185 grams of protein, and 86 grams of fat (49%c, 25%p, and 26%f).

Pax Domini sit semper vobiscum.