Pierini's April 2006 Workouts

Friday, April 21, 2006

100% rest. Just plain old sore and tired from the Tuesday, Wednesday, Thursday workouts and in particular, Wednesday's workouts.

Saturday, April 22, 2006

100% rest. Went to a funeral of a client's 94 year old Mother who passed away. He lived with his Mom and never married, so he is now an "elder orphan" and I just wanted to be there to give him support. So no typical Saturday morning dojo workout.

Sunday, April 23, 2006

100% rest. I did walk to and from Sunday Mass in the late afternoon, 1 mile each way at a brisk pace, for a total of 2 miles. Didn't eat or sleep very well.

Monday, April 24, 2006

Arrived ath the gym at 7:00 a.m.

1) Recumbant bicyle - level 7 - 5 minutes to warm-up.

2) 4-count cherry pickers - 1 set of 50 reps.

3) BW squats into a DVR military press - 10 rep at light tension to elevate the HR.

4) pullup/burpee challlenge - sorry to disappoint you guys but today all I could manage was 10 rounds in 19:30. I also forget to start my HR monitor so I don't have readings regarding my average or maximum HR during this 20 minute torture challenge. I did glance at my HR monitor once, though, and I know that it read 167 bpm at that moment. Very, very hard. I was hoping for 12 rounds but I had an eating/sleeping deficit and a current family matter is a current source of tremendous grief and sadness, and I think this impacted my performance today. Please include my family in your thoughts and in your prayers.

Have a great day!

Pax Domini sit semper vobiscum.

[.V.]

Stress, especially family issues can get us all down. Stick to and take comfort in your faith. Even the worst of times eventually pass. Take care of yourself. I'll include you and yours in my prayers.

12 is pretty on this little challenge. Take care of yourself.

[ajarvis]

A pre-occupied mind is a powerful thing. I'll keep you and your family in my thoughts, and I wish you the best.

[JDR3]

Thoughts are with you. I'm thinking me getting 10 rds is a reach.

Tuesday, April 25, 2006

5:00 p.m. - Brisk walk of 4.1 miles in my old neighborhood which is near the dojo where I train. I have walked and run this course over 100 times in the last 16 years so a good workout down memory lane. About 1.5 miles of this has good incline. My time was 56:54 (13:53/mile pace). My average HR was 106 bpm (57% of max) and my highest HR was 139 bpm (75% of max).
6:15 p.m. - Tuesday evening dojo workout. It's been a while. Banged up my left knuckles and wrist by a poorly-timed sweeping block.

Wednesday, April 26, 2006

Arrived at the gym at 7:00 a.m.

1) Recumbant bicycle - level 7 - 5 minutes to wake-up. I slept real good last night so I was definitely "dopey" when I arrived at the gym, with sleep all over my face and the imprint of my pillow.

2) Handstand pushups - 1-2-2 = 5. Terminated this exercise as my knuckles and hand was hurting.

3) Back hyperextension - 1 x 25.

4) Roman chair situps - 1 x 25.

5) Standard grip 1/3 partial pullups - 1/3 top range x 25 - 1/3 middle range x 25 - 1/3 bottom range x 25. Recovery between the sets.

6) Atlas II 1/3 partial pushups - 1/3 bottom range x 50 - 1/3 middle range x 50 - 1/3 top range x 50. Recovery between sets.

7) Treadmill - 1% incline - 2 mile run in 14:39 (7:20/mile pace). Average HR of 151 bpm (82% of max) and highest HR of 168 bpm (91% of max). This run seemed pleasant and comfortable compared to the burpee workout from Monday. Then a walk cool-down for a total of 20 minutes on the treadmill covering 2.36 miles.

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

My training logs are up-to-date. Have a great day!

Pax Domini sit semper vobiscum.

Thursday, April 27, 2006

100% complete rest. I took a spur-of-the-moment day off from work and spent the entire day with my wife. We first visited her grandmother's plot at the cemetary, then drove to Berkeley (college town) where we spent the entire day. The weather was beautiful.

Friday, April 28, 2006

Arrived at the gym at 7:00 a.m.

1) Recumbant bicycle - level 5 - 10 minutes.

2) 4-count cherry pickers - 1 set of 50 reps.

3) Treadmill - 1% incline - ran 1 mile in 8:00

4) Superset - burpees x 12, then knuckle pushups x 24, then BW squats x 36, then 400 meters on treadmill. I planned on completing 4 rounds for time, getting this workout from Ross Enamait's new book. I only completed one round in 5:29. I am stale and burned out and I finally fessed up to it this morning.

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

I am stale! I am going to slow things down for about one week. I think I have spent too much time in the anaerobic zone. I haven't felt this way in a long time. I'm not taking a complete break, because I am a middle-age man, and I honestly believe that I am only as good as my last workout.

Enjoy your day and your weekend.

Pax Domini sit semper vobiscum.

[tim_mcf]

Go ahead and rest! You work as hard as, or harder than, anybody on this board. Eat a great big pizza and drink some beer. Ice cream for dessert. Sleep for 2 days.

[JDR3]

I like that workout, will keep and post when completed

Yea it's a good one. I just received Never Gymless, a new bodyweight only exercise book written by Ross Enamait. He's got at least a dozen workout examples in there that are on par with crossfit. I'll share it with you once I'm done browsing it. It is a top-notch book.

[tim_mcf]

I just ordered it myself, and am looking forward to reading it.

[Klinger]

I like that WO too. And it's something I can do at the track on Sunday since I won't need equipment.

Thanks for the idea. And don't sweat the hiccup. It happens to every single one of us during the ups and downs of life.

Saturday, April 29, 2006

7:30 a.m. at home - Tiger Moves #1 through #7 - moderate tension x 10 reps.

8:45 a.m. - Saturday morning dojo workout.

11:30 a.m. - Relaxing 4.1 mile outdoor run. About 1.5 miles of the course had good incline. I chose a relaxing pace so that I could enjoy the scenery and the pure joy of running. My time was 38:16 (9:20/mile pace). My average HR was 146 bpm (78% of max) and my highest HR was 164 bpm (89% of max). The 1.5 miles of good incline is what caused by HR to jump.

Sunday, April 30, 2006

100% rest. Watched some NBA basketball on television. Then walked to and from Sunday Mass in the late afternoon. Total of 2 miles at a moderate pace - around 20 minute/mile pace. Beautiful weather. When I got home I watched some more NBA basketball, the San Antonio Spurs versus the Sacramento Kings. A good game if you are a King's fan.

I'm starting a new log for May, still trying to tone the workout intensities down for at least another week and getting more outdoor workouts. Have a great day!

Pax Domini sit semper vobiscum.