Pierini's October 2006 Workouts

Sunday, October 1, 2006

Complete rest but I did walk 2 miles to and from Sunday Mass in the late afternoon.

Monday, October 2, 2006

Pullups standard grip pullups BW x 5 warm-up - wide grip pullups BW plus 45 lbs. 4-4-3-3-3 - standard grip pullups BW x 12. 2 minutes rest between sets. Total of 7 sets and 44 reps. Definitely an off-day.

Elevate HR - one-arm DB swings with 20 lbs. DB, 10 reps with each arm plus 25 BW squats.

Running - treadmill at 1% incline - 1,600 meters at 7.5 mph - 1,200 meters at 9.0 mph with 200 meters recovery at 6.0 mph x 3 rounds - 400 meters at 9.5 mph - 200 meters at 10.0 mph. Total of 4 miles in 29:25 (7:21/mile pace). My average HR was 155 bpm (84% of max) and my highest HR was 180 bpm (97% of max). This is the second interval workout where I did not complete my planned workout, and my HR was a little higher than it should have been. I'm definitely off right now. I need to go back to the drawing board and modify my interval speed so I am completing all planned rounds. Next try will be Wednesday.

Stretching - on the floor to stretch my hams, quads, glutes, calves, etc.

Have a great day!

Pax Domini sit semper vobiscum.

[minime]

happy october pierini - you are off to a good start! four miles in under 30mins is a great time!

Tuesday, October 3, 2006

Complete day of rest. At a client's location so couldn't get to my gym and lacking discipline to train at home.

Wednesday, October 4, 2006

Arrived at gym at 2:30 p.m.

BW bar dips: 30-16-12-13-12 = total of 83 reps (+3 over last week and a single set PR of 30 reps). 3 minutes rest between sets.

Running: treadmill at 1% incline - 1,600 meters at 7.5 mph - 1,200 meters at 9.0 mph (6:40/mile pace) with 200 meter recovery x 4 rounds - 200 meters at 10.0 mph (6:00/mile pace) with 100 meter recovery x 8 rounds. Total of 6 miles in 43:09 (7:12/mile pace). Average HR of 153 bpm (83% of max) and highest HR of 166 bpm (90% of max). Finally a good running interval workout as the last 2 workouts were duds and aborted efforts. Third times a charm.

Stretching: on the floor to stretch my hams, quads, glutes, calves, etc.

I have a funny feeling with my left knee. Thursday will probably be a day of rest. Have a great day!

Pax Domini sit semper vobiscum.

p.s. thanks for stopping by minime. Your cheers on my off training day is refreshing. Have a great day!

[gymgirl]

great job pierini! those dips are quite impressive. glad you had a good running day (they all look good to me though!) i just now realised that all that sprinting is on a 1% incline! wow i don't know how you do it. you are doing great. hope the knee is feeling better, good idea to rest today.

have a good evening!

[tim_mcf]

30 dips in a set is really impressive. Great work.

[minime]

yeah 30 dips is great! How many dips is your Personal Best? let me guess - one thousand, followed by fourteen miles of hill sprints

Thursday, October 5, 2006

Active rest day. Taught a self-defense class to some kids. Snuck in 25 pushups and 25 BW squats. Got smashed in the head by some 9 year old boy's knee who wasn't paying attention. Maybe it was me who wasn't paying attention. He couldn't stop laughing and he had the look on his face of someone who was in big trouble. He made me laugh too. He had a big bruised red spot on his knee and a charlie-horse to boot. I had a small red mark on my forehead.

Friday, October 6, 2006

Complete rest day. Took the day off from work.

Saturday, October 7, 2006

Saturday morning dojo workout.

Afterwards, week #7 of Sprint 8 hill sprints with JDR3 and another karate buddy. We now know that the distance of the hill sprint is 130 meters. Completed 8 hill sprints with recoveries of 120 seconds walking down the hill. Sprints ranged from a low of 0:25 (round 3) to a high of 0:29 for rounds #6 and #8. Average HR was 148 bpm (80% of max) and highest HR was 222 bpm (erroneous reading or 122% of max). The highest HR I noted when I glanced at my HR monitor was around 164 bpm.

These hill sprints are as tough on week #7 as they were on week #1. I don't think they'll ever be easy.

Sunday, October 8, 2006

Active rest. I will walk about 2 miles in the late afternoon going to Sunday Mass.

Well I believe the problem with my left knee is an agitated superior patella tendon, or at least that is what my karate buddy who is a physical therapist tells me. The box jumps are probably out and I'll have to train smart with my running so I don't further aggravate it. Monday will be a hard running interval workout so we'll see.

Enjoy the rest of your weekend!

Pax Domini sit semper vobiscum.

Monday, October 9, 2006

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

Weighted standard grip pullup singles - BW x 5 to warm-up, then I did: BW + 65 lbs. - BW + 70 lbs. - BW + 75 lbs. - BW + 80 lbs. for a 90% rep if there is such a thing and finally - BW + 80 lbs. got a clean rep.

Pullup/chinup medley - rest of 2 minutes between sets. #1 = standard grip pullup x 16 - #2 = standard grip chinup x 10 - #3 = close grip pullup x 5 - #4 = close grip chinup x 7 - #5 = wide grip pullup x 5 - #6 = wide grip chinup x 6 for a total of 49 reps.

Running - treadmill interval running workout at 1% incline - warmup of 1,600 meters - 1,200 meters at 9.1 mph (6:35/mile pace) with 200 meter recovery at 6.1 mph (9:49/mile pace) for 3 rounds - 300 meters at 10.0 mph - 100 meters at 6.1 mph - 100 meters at 10.0 mph. Total of 4 miles in 28:48 (7:12/mile pace). My average HR was 154 bpm (83% of max) and my highest HR was 166 bpm (90% of max). Did not complete the planned workout of 6 miles due to a weak mind and a trouble left patella tendon but the effort was good enough. My next running workout will be Wednesday or Thursday.

Stretching - on the floor to stretch my hams, quads, glutes, calves, etc.

Pax Domini sit semper vobiscum.

Tuesday, October 10, 2006

Arrived at the gym at 2:50 p.m.

Ab/core training - #1 = v-ups x 25 - #2 = GHD back hyperextensions x 25 - #3 = prone ab plank for 3 minutes - #4 = right side plank for 1 minute - #5 = left side plank for 1 minute - #6 = chinnies (bicycle cross crunches) x 100.

Squats - #1 = 45 x 10 - #2 = 95 x 10 - #3 = 115 x 10 - #4 = 135 x 10 - #5 = 45 x 50.

Clean and press - #1 = 45 x 5 - #2 = 95 x 10 - #3 = 95 x 10 - #4 = 95 x 10. A mix of military presses and push presses.

Military press - 45 x 35 - plan was to do 50 reps but I whimped out at 35.

Stretching - on the floor to stretch my hams, quads, glutes, calves, etc.

Something different today. Being cautious as my left superior patella tendon is still tentative. Planning on another running interval workout tomorrow, hoping to get 6-7 miles in.

Pax Domini sit semper vobiscum

[gymgirl]

nice work! i am starting to love cleans and push presses.

hope your knee is feeling better soon.

[tim_mcf]

45 x 50

Wednesday, October 11, 2006

Arrived at the gym at 2:35 p.m.

Dips - BW x 5 for a warm-up, then BW+45 lbs. 6-7-6-6-5, and finally BW x 15. Total of 50 reps. Rest of 2 minutes between sets.

Running - treadmill at 1% incline. 1,600 meters at 7.5 mph to warm-up - 1,600 meters at (9.2-9.2-9.0 mph) with 200 meter recovery at 6.0 mph x 3 rounds - 200 meters at 9.0 mph - 100 meters at 6.0 mph - 200 meters at 9.0 mph. Total of 5 miles in 36:56 (7:23/mile pace). Average HR was 154 bpm (83% of max) and highest HR was 167 bpm (90% of max). Another "cut-it-short" workout, 2nd in a row - it's been a so-so week in the running department, BUT, there's always next time.

Stretching - on the floor to stretch my hams, quads, glutes, calves, etc.

Other Comments - Got some leg DOMS from previous day's workout. Ate well today - 2,811 cals - 348 grams of carbs (50%) - 214 grams of protein (31%) - 59 grams of fat (19%). Haven't gone over 200 grams of protein in a long time. Fat grams much lower than what they have averaged as of late as I've been in the 90 gram range. I'm stuffed - I think it is the protein.

Working a little longer this week as trying to wrap up client's tax returns on extension and due on Monday, October 16th. I won't be taking this Friday off as I have been regularly doing for the past 2-3 months. Poor me!

Have a great day!

Pax Domini sit semper vobiscum.

[minime]

workouts are looking good pierini - can i ask what the difference is between a push press and a military press?

2811 cals - thats a nice amount of food there! is this your maintenance cals for 175lbs?

tax returns u say - are u an accountant? the tax deadline here is coming soon, 31st october officially.

[gymgirl]

Originally Posted by pierini

I won't be taking this Friday off as I have been regularly doing for the past 2-3 months. Poor me!

yeah poor pieini. i need a job where i can take most friday's off, or better yet a job where i can work form home in my jammies, or maybe both?

anyway, good workout—how's the knee feeling?

i feel as though i eat all day long, i can't imagine what it is like for you, welch and others who consume much more then me!

Hi minime and gymgirl, and thanks for stopping by.

Minimie - In my mind the military press is done without any bend and thrust with the legs so it is the stricter of the two. With the push press, I dip slightly by bending my knees and add the assist of slight upward squat thrust.

I'm about 181 lbs. as of late. For some reason my weight is higher in the summer than the winter months. I've discovered I run as well and maybe slightly better at this higher weight than, say, 175 lbs. so I've quit beating myself up trying to maintain a lower running BW. I think a good maintenance calorie consumption for me is around 2,700 cals. Lately I have been eating closer to 3,000 and more fat and not being strict but not eating cakes, cookies and candies. I currently do not drink any sodas or alcohol so when I read about your fluid escapades I think "tisk tisk". I am an accountant, what we call CPA and probably called CA where you live.

Gymgirl - knee is still tentative, been there, done that, just gotta work around it. Thanks for asking.

Have a great day!