Pierini's September 2006 Workouts

Hi gymgirl,

I am running good and I attribute it to the Saturday morning hill sprints. They are super tough. I dread them and am already thinking about them. It's a love-hate relationship with them. I love what they are giving me as far as running conditioning goes, but I hate doing them.

I'm a little sore from the pullup/dip combo. My speed wasn't the greatest but I had done a good pullup workout two days before and my pulling endurance wasn't there. Sometimes when I do a workout like that, however, I notice that my abs are sore but they weren't this time.

I am self-employed and a middle-age man, so that is how I take Friday off. Your turn will come in about 20 years. Just be patient. Sooner if you marry a fat & rich old man with a bald head and a hairy back who always likes to wear a wife-beater tank top t-shirt.

Thanks for stopping by and have a great weekend!

Friday, September 15, 2006

Took the day off from work and training, but I did walk a total of 5 miles during the day.

Saturday, September 16, 2006

Saturday morning dojo workout, followed by week 4 of my Sprint 8 hill sprints training with JDR3. 30 second sprints up the hill at 100% effort and walk down for 120 seconds for 8 rounds.

Actually, I am running these to a fixed point and it took me between 26 and 29 seconds to complete each round, an improvement from when I started in that I am actually getting to the fixed point for all 8 rounds and within 30 seconds. My average HR was 141 bpm (76% of max) and my highest HR was 161 bpm (87% of max). I need to improve my leg speed and sprinting leg endurance. While I am winded when I get to the top, my maximum HR is actually lower than what it gets to when I do my running interval workouts.

Sunday, September 17, 2006

Training rest day. I did walk a total of 2 miles to and from Sunday Mass in the late afternoon.

Have a great day!

Pax Domini sit semper vobiscum.

Monday, September 18, 2006

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

Weighted pullup workout - standard grip pullups - #1 = BW x 5 for a warm-up - #2 = BW + 55 lbs. x 2 - #3 = same as #2 - #4 = BW + 65 lbs. x 2 - #5 = same as #4 - #6 = BW + 80 lbs. x 1 - #7 = same as #6 - #8 = BW x 15. Total of 35 reps.

BW top 1/3 partials pullups/chinups- #1 = standard grip pullups top 1/3 partials x 20 - #2 = standard grip chinups top 1/3 partials x 13 - #3 = close grip pullups top 1/3 partials x 10 - #4 = close grip chinups top 1/3 partials x 9.

One-arm DB swings - each arm - #1 = 20 lbs. x 15 - #2 = 30 lbs. x 15 - #3 = 40 lbs. x 10. This was a warm-up for my running. These DB swings really get the HR up quick!

Running - on the treadmill at 1% incline. 1,600 meters at 7.5 mph to warm-up. Then, 800 meters at 9.6 mph with 200 meters at 6.0 mph recovery for 3 rounds. Then, remainder at 9.6 mph for a total of 3 miles in 21:42 (7:14/mile). I planned to do more but I just didn't have it in my mind today so I called it quits early. My average HR was 150 bpm (81% of max) and my highest HR was 165 bpm (89% of max).

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

Have a great day!

Pax Domini sit semper vobiscum.

[maverick]

Haven't stopped by in a while. Impressive work on the weighted pullups!

Tuesday, September 19, 2006

Started the day with about a 2 mile walk in the morning to meet a client for a breakfast meeting. I let him give me a ride home.

Arrived at the gym at 2:55 p.m. and started my workout with a set of v-ups for 20 reps followed by a set of back hyperextensions for 30 reps. Then I did the following:

#1 = overhead squats: 45 x 10 - 65 x 7 - 65 x 8.

#2 = hang cleans: 95 x 5 - 105 x 5 - 115 x 4.

#3 = push presses: 95 x 5 - 115 x 3 - 120 x 3.

Then I did my weekly box jump training. As I may have mentioned before, I use Reebox aerobic steps that allow me to increase my height in 2 inch increments. This is what I did today:

#1 = 20" x 5 - #2 = 24" x 5 - #3 = 28" x 5 - #4 = 30" x 5 for 3 sets - #5 = 32" x 1 and several failed attempts - #6 = lowered the height to 30" x 5 - #7 = with renewed confidence I raised the height to 32" and completed 5 reps for 3 sets, a big breakthrough. Once my mind was convinced that I could do it, the reps came relatively effortlessly. The power of the mind. So my box jump workout consisted of 51 reps which seems about the most that I would want to do in a single workout. Plenty of rest between sets as this is all about being strong and explosive. It is not an aerobic activity.

Later in the evening was my Tuesday evening dojo workout. A good workout with plenty of pushups, and jump squats in between drills. A good sweat.

My jumping muscles are sore from today's training.

Have a great day!

Pax Domini sit semper vobiscum.

[gymgirl]

dang pierini!!!! you are a machine! you sure push press a lot of weight! 32inch jump, that's over 2 feet isn't it? dang what do you got, springs in there for legs? anyhow great workout.

Hi gymgirl,

Thanks for stopping by.

I haven't lifted weights in over 2 years and now I am devoting 1 day a week to some basic explosive lifts. My poundage is very light by what most other people are tossing around here and that's OK with me. I'm going to be safe rather than sorry. I'm sure the pounds will gradually increase if I decide to stick with it.

A 32" box is 4 inches short of 3 feet. Box jumps are cool. There's alot of technique involved as I am discovering. Why don't you give it a try one day. I think they are a perfect match for your personality.

Oh, with regard to your weighted pullups. I thought I read that you were using dumbells for the weight. I have tried dumbells and I don't like the way they feel. Does you gym have a weight belt with a chain to which you can use plates. I personally like a weighted belt much more and there seems to be a lot less dangling of the weight while performing the pullup.

Have a great day!

Wednesday, September 20, 2006

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

Superset - BW bar dips, then knees-to-elbow double leg raises, and finally back hyperextensions on the 45 degree angle back extension unit. I completed 3 supersets of dips x (25-20-20), KTE x 10 (all strict and from a dead hang for each rep), and back hyperextensions x 30. It's been a long time since I've done a single set of 25 bar dips so I felt good about that.

Running - on the treadmill at 1% incline. Warm-up of 1,600 meters at 7.5 mph, then 1,600 meters at 8.6 mph (6:59/mile pace) with a 200 meter recovery at 6.0 mph x 5 rounds, and finally 600 meters at 9.1 mph. A total of 7 miles exactly in 51:24 (7:21/mile pace). My average HR was 152 bpm (82% of max) and my highest HR was 164 bpm (89% of max).

Stretching - I had to stretch my hams, quads & calves in the shower as I was too darn sweaty to sit on the carpet where I normally stretch. I would have destroyed the carpet with my sweat. I definitely won the wet t-shirt contest at my gym today.

Have a great day!

Pax Domini sit semper vobiscum.

[gymgirl]

Originally Posted by pierini

A 32" box is 4 inches short of 3 feet. Box jumps are cool. There's alot of technique involved as I am discovering. Why don't you give it a try one day. I think they are a perfect match for your personality.

Oh, with regard to your weighted pullups. I thought I read that you were using dumbells for the weight. I have tried dumbells and I don't like the way they feel. Does you gym have a weight belt with a chain to which you can use plates. I personally like a weighted belt much more and there seems to be a lot less dangling of the weight while performing the pullup.
!

dang almost 3 feet! i have only done bench jumps recently with my trainer and they kicked my butt. when me knee/leg is 100% i will make sure to work them into my routine.

and yes, i was using dumbells for my weighted pull-ups, i WISH my gym had the belt where you can attach the plates. my old gym had that. i've had an accident already with the dumbells, got a little too pumped and threw the dumbell inbetween my legs and slammed it in a not so nice location. lol good thing my trainer was with me and grabbed the dumbell as i hunched over. ;-) ha. thought i broke something!

anyway, great job on your workout today bar dips and knees to elbows! yuck! fantastic work, and your run is very impressive! you're doing great pierini!

[tim_mcf]

How tall are you, Pierini? I'm wondering if your vertical leap has reached half your height yet.

Hi Tim,

I'm 71" so I'm not quite half way there yet. I'll let you know when I am, but I have a feeling that additional vertical height gains are going to to happen slowly.

Thursday, September 21, 2006

Thursday evening dojo workout.

Friday, September 22, 2006

Took the day off from work and training - complete rest.

Saturday, September 23, 2006

Saturday morning dojo workout. Afterwards, week #5 of the Sprint 8 hill sprint workout. 8 rounds of 30 second maximum-effort sprints up a hill with 120 seconds recovery of walking down the hill.

This time I was lucky, I had 3 partners doing the hill sprints with me, one of whom was Mr. JDR3. Hill sprints ranged from 25-31 seconds in duration (we go to a fixed point). This was the first time I completed a round in 25 seconds. All but one round completed in 30 seconds or less. My average HR was 148 bpm (80% of max) and my highest HR was 163 bpm (88% of max).

Sunday, September 24, 2006

Well the day is not over but I'm making sure that today is 100% rest. My glutes are super-sore from the hill sprints. I'm cruising today, a nap is a possibility, but I'll be back in the saddle tomorrow.

Have a great day!

Pax Domini sit semper vobiscum.

Monday, September 25, 2006

Took an unscheduled day off from work. Today was the workout I really didn't want to do but felt better once it was over. Ever have one of those?

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

Pullups/chinups - 1 minute rest between sets and 2 minute rest between pullup/chinup type.

#1 = standard grip pullups: 12-8-6
#2 = standard grip chinups: 8-6-4
#3 = close grip pullups: 4-4-4
#4 = close grip chinups: 6-5-5
#5 = wide grip pullups: 5-4-4-
#6 = wide grip chinups: 5-5-5 (last one was a leg assist).

Total of 100 pullups/chinups. Not one of my better days. Had to work hard for each rep towards the end, trying to get 100 reps in the total workout.

Running - Interval workout on the treadmill at 1% incline.

1,600 meter warm-up at 7.5 mph (8:00/mile pace)

800 meters at 9.1 mph (6:35/mile pace) with 200 meter recovery at 6.1 mph (9:49/mile pace) x 8 rounds, except the last 200 meter recovery was about 50 meters at 6.1 mph and the last 150 meters at 9.1 mph. Exactly 6 miles in 43:31 (7:15/mile pace).

My average HR was 154 bpm (83% of max) and my highest HR was 178 bpm (96% of max). I spent 13:30 in the HR zone of 160-170 bpm. Definitely a hard interval workout, one that I didn't think I would complete as planned which I did.

Stretching - on the floor to stretch my hams, quads, glutes, calves, etc. which were extra tight after the running workout.

I feel better now. Have a good day!

Pax Domini sit semper vobiscum.

[gymgirl]

hi, pierni! looks like you had a nice weekend. wow 25 sec for a hill sprint? it's official you are like superman or something. good job on your pull-ups today too. you said it wasnt one of your better days, but it looks really good to me. hope your glutes loosened up after the running. have a good evening!

[JDR3]

Tough good looking workout.