Pierini's September 2006 Workouts

Friday, September 1, 2006

Took the day off from work today so I didn't get to the gym, but I did get in a mid-afternoon resistance band workout in at home in my basement. I have 3 pairs of resistance bands: mini = 5-35 lbs. for each band - super-mini = 10-50 lbs. for each band and small = 25-80 lbs. for each band.

Shoulders

#1 = military prsses x 10 x 2 sets (one with the mini-band and the other with the super-mini band), then 3 sets of 5 reps of one-arm presses with the small band.

#2 = side lateral raises x 20 with 2 minis

#3 = front lateral raises x 20 with 2 minis

#4 = upper rowing x 20 with 2 minis

#5 = punching and advancing forward drills for about 5 minutes with 2 minis.

Legs

#1 = front kick x 10 with each leg with 1 mini

#2 = side kick x 10 with each leg with 1 mini

#3 = back kick x 10 with each leg with 1 mini

#4 = bobbing and weaving shadow boxing with 2 smalls for about 5 minutes.

Plus I did some makiwara training, then I concluded with some stretching of my hams, quads, glutes, calves, etc.

Saturday, September 2, 2006

Saturday morning dojo workout.

Afterwards, another Saturday Sprint 8 workout. Hill sprints for 25-30 seconds up and walking down for 120 seconds for 8 rounds in 20 minutes.

My average HR was 144 bpm (78% of max) and my highest HR was 160 bpm (86% of max). This is a pure torture workout although for me, today, it was a little easier than last Saturday. My intensity was a bit less than last Saturday but the workout was every bit as effective. I'll continue with once a week for another 2 weeks, then up it to twice a week for another 4 weeks, and try to do 3 times a week for another 4 weeks. That should prepare me well for my Thanksgiving Day 10k fun run.

Enjoy your weekend!

Pax Domini sit semper vobiscum.

[JDR3]

Hopefully it will workout that I can join you on this schedule. If not I'll do them on my own on same days, which sounds a lot worse than doing them with someone!

Sunday, September 3, 2006

Rest day. A mega-slice of watermelon for an induced mid-afternoon short nap. Walked 1 mile to Sunday Mass.

Monday, September 4, 2006

Arrived at the gym at 9:10 a.m.

1) Back hyperextensions x 30 - glutes have been tight and they are pulling on my lower back, so this was to wake them up before my workout.

2) Pullup/chinup medley - rest 1 minute between sets and 2 minutes between pullup/chinup type. #1 = standard grip pullups: 12-9-6 - #2 = standard grip chinups: 8-6-5 - #3 = close grip pullups: 5-4-4 - #4 = close grip chinups: 6-5-5 - #5 = wide grip pullups: 5-4-4 - #6 = wide grip chinups: 6-4-4. Total pullups/chinups: 102.

3) Running interval workout on treadmill at 1% incline: 1,600 meter warmup at 7.5 mph. Then 1,000 meters at 9.5 mph with 200 meter recovery at 6.0 mph for 4 rounds. Then 200 meters at 10.0 mph with 100 meter recovery at 6.0 mph for 4 rounds. Finally, 400 meters at 8.6 mph. Total of 5 miles in 35:48 (7:10/mile pace). My average HR was 156 bpm (84% of max) and my highest HR was 169 bpm (91% of max). A darn good and very tough interval workout. I did good today.

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

Later on my wife and I went to the cemetary where her grandparents are buried and we paid our respects. Nice and quiet there. I ate alot of food today.

Have a great day!

Pax Domini sit semper vobiscum.

[minime]

september's looking good already pierini!

Thanks minime and welcome back. You went to a part of Spain that I am not familiar with. Your post reads like you had a good time.

Tuesday, September 5, 2006

Arrived at the dojo at 5:00 p.m. and walked to a nearby grass area about 0.75 mile away. I wanted to do my workout at the park but there wasn't the privacy that I prefer for the workout I was going to do.

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

Warm-up- front kicks - side kicks - back kicks. 10 reps of each kick for each leg.

Running plyometric exercises - #1 = high knees 15-20 meters x 2 - #2 = butt slaps 15-20 meters x 2 - #3 = wall slides 15-20 meters x 2 - #4 = long step walking lunges x 25 x 2 - #5 = high skips bounding 15-20 meters x 2 - #6 = stationary jumping double knee tucks x 10 x 2.

Then I walked back to the dojo, about 0.75 mile. Total walk of about 1.50 miles.

6:15 p.m. - Tuesday evening dojo workout.

The running plyometric drills is a brief, medium to high-intensity workout that sure gets some isolated muscles. I'm going to continue doing these drills once to twice a week.

Have a great day!

Pax Domini sit semper vobiscum.

[minime]

yes i did indeed have a great time, my only complaint being that I had to come home!

What parts of spain are you familiar with? Though I live in europe i have never been there before, and would love to go back again. I would not go back to the same area, though i loved it, there are many other places to visit. Actually I am thinking Greece might be nice for my next european trip

It sounds like you had a good workout.

[tim_mcf]

Now I'm really curious about the workout you were going to do.

Hi minime,

My wife and I went to France, Spain and Portugal for a 25-day vacation about 5 years ago. We stayed in Spain for about one week. We visited Madrid, Toledo, Granada, Avila, Segovia and Sevilla. We didn't get to the part you visited. I'd like to go back one of these days again.

I haven't been to Greece, but I've been to Italy (3 times), Germany, Austria, Luxemborg, Belguim, and Turkey, in addition to France and Portugal as mentioned above. Closer to you, I've been to England and Scotland. I haven't been anywhere far in the past 3 years and sort of have a case of "cabin fever".

The Spaniards sure know how to stay up late. Madrid is alive late at night. Very beautiful churches in Spain with lots of silver.

Hi Tim,

The workout I was planning on doing is the one I did. Too many little boys and girls at soccer practice at the park. I didn't want their mommies and daddies to freak out seeing some middle-age man with a wife-beater tank top on bouncing around like he wasn't all there. The running plyometrics do look a bit strange and they aren't something that you don't normally see a middle-age man doing. So I decided to play it safe and keep everyone at ease.

Wednesday, September 6, 2006

Arrived at the gym at 2:45 p.m.

#1 = warm up my shoulders with shoulder rotations and stretches.

#2 = I did something I haven't done in a long time - I used some weights. I did 3 sets of hang snatches for 3 reps each (45-65-65), hang cleans for 3 reps each (45-65-95), and push presses for 5 reps each (95-95-95), working on explosiveness, form, and speed. It's hard to believe that as a skinny 14 year old kid weighing about 120 lbs. that I squat snatched 100 lbs. I may devote one day a week to these lifts. We'll see.

#3 = Resistance bands shoulder work: side lateral raises x 30 - front raises x 20 - rear shoulder flys x 20.

#4 = Resistance bands punching drills: jab x 10 for 3 sets each arm - reverse punch x 10 for 3 sets each arm.

#5 = Box jumps: #1 = 16" box jumps x 5 - #2 = 22" box jumps x 5 - #3 = 26" box jumps x 5 for 5 sets - #4 = 28" box jumps x 3 for 3 sets and #5 = 30" box jumps x 3 for 3 sets. Since I plan on doing these regularly, I'm calling the 30" box jump a PR for me. We'll see how far I go with these.

#6 = Resisance bands kicking drills - front kick x 10 for 2 sets with each leg - side kick x 10 for 2 sets with each leg - back kick x 10 for 2 sets with each leg.

A different kind of workout today. Next is a long run with some speed work at the end. Have a great day!

Pax Domini sit semper vobiscum.

[tim_mcf]

I used some weights.

Whaaaaaaaa?

Well I could have lied. It's more honest than former President Bill Clinton when asked if he had ever smoked marijuana and he said that he did but didn't inhale.

I may play around with the snatch and the clean, and maybe some push presses. We'll see, but my focus will continue to be bodyweight training. Out of coincidence, I talked to my 80 year old Dad who decided to take his weights out into his backyard and do some squat snatches. He said he had no problem with 65 lbs. but when he tried 80 lbs. which he high pulled just fine, his shoulders hurt when he had the weight overhead and he had to drop the bar. So now he is sporting some sore shoulders. I asked him what the heck he was doing snatches for and he asked me the same question.

[tim_mcf]

The snatch is an amazing exercise. I was disappointed in only making it to 70 yesterday, but today I have startling amounts of DOMS throughout my body, especially my shoulders and upper back. To think that came from such a piddly amount of weight...

Your dad sounds like a great old geezer.

[gymgirl]

Originally Posted by pierini

Wednesday, September 6, 2006

#2 = I did something I haven't done in a long time - I used some weights. I did 3 sets of hang snatches for 3 reps each (45-65-65), hang cleans for 3 reps each (45-65-95), and push presses for 5 reps each (95-95-95), working on explosiveness, form, and speed.


Pax Domini sit semper vobiscum.

WOW! hehe. good for you pierini. that is a great workout.

i love that your 80 year old dad busted out the weights too. poor thing though with the shoulders. your dad sounds like a real firecracker, i love it!

Thursday, September 7, 2006

Arrived at the gym at 2:45 p.m.

Treadmill running at 1% incline

1,600 meters @ 7.5 mph, then 1,600 meters @ 8.0 mph, then 1,600 meters @ 8.2 mph, then 3,200 meters @ 8.3 mph, then walk for 2 minutes @ 4.0 mph (weak mind at this point), then 200 meters with 100 meter recovery @ 6.0 mph x 3 round (9.7 to 9.9 mph), and finally about 500 meters @ 10.0 mph, for a total of 6 miles.

5 mile time was 37:17 (7:28/mile pace) and 6 mile time was 44:52 (7:29/mile pace).

My average HR was 150 bpm (81% of max) and my highest HR was 166 bpm (90% of max).

I skipped my stretching session after the run, planning on getting it in later at home which I never did - BAD!

I'm taking Friday off again - it's my wife's birthday so I'll spend the day with her and on extra-good behavior. It's also a training day of rest. My body needs it. Have a great day and weekend!

Pax Domini sit semper vobiscum.