Pierini's April 2005 Workouts

Friday, April 1, 2005

Arrived at the gym at 5:20 a.m.

1) Cherry pickers - 1 x 50 = 50 reps

2) Standard grip pull-ups - 1 set to failure - 1 x 17 = 17 reps (well it
was 17.90 but it wasn't 18 so it was 17)

3) Military sit-ups - 2 minutes - 1 x 68 = 68 reps

4) Treadmill - 1/2 mile warm-up, then 2 miles in 14:59, then walk for
1/2 mile cool-down.

5) On the floor for my standard stretching of hams/quads/glutes/etc.

Nothing fancy, just trying to maintain. Worked 310 hours in March 2005 and I know that the discipline of fitness training made it possible. But it is taking its toll on me.

Have a great day everyone. Say a prayer for Pope John Paul II.

[Klinger]

17.9? Come on soldier, push out that extra tenth of a rep and hit 18!

But seriously, nice job on the pullups.

[abarlament]

Lol!

...........

Saturday, April 2, 2005

Saturday morning dojo workout.

Have a great weekend everyone!

Monday, April 4, 2005

Morning workout at home before work

The following dynamic visualized resistance/dynamic self-resistance workout (DVR/DSR) is from the book "Pushing Yourself to Power" by John Peterson. Workout consisted of maximum intensity over a 2 minute period performing between 5-8 reps, then followed by a 1 minute isometric contraction/pose, then followed by a 1-2 minute recovery before performing the next exercise.

1) CH-1 Liederman chest press
2) CH-2 Full range pectoral contraction
3) CH-6 Pull apart, up & over
4) BI-10 Atlas bicep flex and press
5) TR-8 vertical palm press modified as follows: horizontal double punch

Then I did the following:

6) Great Gama squats - 1 x 100 = 100 reps
7) Cherry pickers - 1 x 100 = 100 reps

Planned on walking to to the downtown client again (17 blocks) but my wife insisted that she drive me so I conceded.

In the evening, I took a 40 minute neighborhood walk at a moderate pace. Estimated at 2+ miles.


Tuesday, April 5, 2005

Arrived at the gym at 5:20 a.m.

1) Standard grip pull-ups - 16, rest 1 minute then
2) Standard grip chin-ups - 9

3) Military sit-ups - 50-25 = 75 rest 1 minute between sets

4) Treadmill at 1% grade - 2 mile run in 17:35, then walk cool-down for total treadmill time of 20 minutes.

5) Stretching - on the floor to stretch my hams/quads/glutes/etc.

Have a nice day!

[abarlament]

pierini a question for you. When you do your military situps, do you control the descent? Or do you do them "PT Test Style," throwing yourself down to the bottom?

I control the descent, trying to have a constant pace as I have found out that starting out "like a bat out of hell" only results in me fading before the 2 minute time limit. In a perfect world, the number of reps I complete in the first 60 seconds should be the same as the number of reps I complete in the last 60 seconds.

By the way, congratulations on your recent stats. There has got to be some chiseling going on with your body. Keep up the good work.

Wednesday, April 6, 2005

Arrived at the gym at 5:10 a.m.

1) Standard push-ups on knuckles - 1 x 50 = 50

2) Cherry pickers - 1 x 50 = 50

3) Military sit-ups - 1 x 50 = 50

Skipped cardio and skipped stretching. Gotta get to work. At my desk at 5:35 a.m. for a long day that will end around 8:00 p.m. Today's workout was 10 minutes.

Today's workout theme: Something is better than nothing.

Have a great day everyone!

[abarlament]

That's a friggin long work day! Yeesh.

Tuesday, April 7, 2005

Arrived at the gym at 5:20 a.m.

Pull-up Workout
Standard-grip pullups - 14
Standard-grip chinups - 12
Close-grip pullups - 6
Close-grip chin-ups - 8
Wide-grip pullups - 6
Wide-grip chinups - 4

Approximately 2 minute recovery between sets. Total of 50 reps

Abs & Lower Back
Military sit-ups - 1 x 75 = 75
Cherry pickers - 1 x 75 = 75

Cardio
Treadmill at 1% grade - 2 miles in 16:02, then walk cool down for total time on the treadmill of 20 minutes.

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


Only 5 hours of sleep last night and another long day. It's amazing what you can do when you gotta do it.

Train hard everyone. Have a good day!

[gcs118]

Hey pierini, missed the last journal, but I'll be stopping in for this one. Everything has increased rather well it seems, from number of pull ups to sit ups. If I'm not mistaken your running times have improved as well? You've done excellent work so far and I'm sure a lot more is to come!

Thanks for your interest. Actually, I peaked around February when I self-administered the Marine Physical Fitness test and scored 250 points which was my goal. Now I am very busy with work and slipping in quick workouts ranging from 10 minutes to 45 minutes. My pull-up/push-up and other bodyweight exercises volume has gone way down. And, my running performance has slowed but I can still bang out a 225 on the Marine PT test blind-folded.

My work will subside shortly and I'll be back putting the pedal to the metal just in time for summer.

By the way, I do regularly read your posts and everytime I see your squats/deadlifts workouts I think about doing them too but at this point in my life I am dedicated to bodyweight workouts only and have been very pleased with my fitness results during the last 10 months that I have trained this way.

Have a great day!

Friday, April 8, 2005

Arrived at the gym at 5:15 a.m.

1) Tiger Moves - all 7 movements - 5 reps of maximum intensity with an added slow count to 10 isometric contraction/pose at the end.

2) Atlas bicep flex and press - 5 reps of maximum intensity with an added slow count of 10 isometric contraction/pose at the end (I am starting to really like this one).

3) Treadmill at 1% grade - ran 2 miles in 15:51 followed by a walk cool-down for a total treadmill time of 20 minutes.

4) Stretching - on the floor for my standard stretching of my hams/quads/glutes/etc.

Another long day. I'm going to try to get out of my office by 6:30 p.m. so I can attend a High Mass for the special intention of deceased Pope John Paul II. Probably will last 2 hours. For me, it's the right thing to do to honor a special person who left a lasting impression on me each of the 4 times I saw him in person.

Have a great day!

[abarlament]

pierini, you seem pretty religious, who do you think the next pope is going to be? Or are you not following that whole deal.

Too busy right now with my work to read up on who all the leading candidates are. Just hope that the new Pope is not a modernist, but one willing to retain the rich traditions of the Church.

Have a good day!