Pierini's April 2006 Workouts

Saturday, April 1, 2006

8:45 a.m.

Saturday morning dojo workout.

11:20 a.m.

Another Saturday morning quickie at the gym before I start work. Basically the same as last Saturday.

1) standard grip pullup 1/3 partials - top 1/3 = 20 - middle 1/3 = 20 - bottom 1/3 = 20. These were a little harder today than last Saturday.

2) Atlas II pushup 1/3 partials - bottom 1/3 = 50 - middle 1/3 = 50 - top 1/3 = 50. Increased the rep count by 10 for all 3 ranges. Burn, baby burn!

3) Burpees - 5 sets of 10 reps in 4:44 - last week was 5:05. Average HR of 153 bpm (83% of max) and highest HR of 164 bpm (89% of max). I have a love-hate relationship with burpees. I said I would do them twice a week but I only did them once this week. Next week I'm shooting for twice.

4) On the floor to stretch my hams, quads, glutes, calves, etc.

Now I'm at work for a long day. Enjoy your weekend!

Pax Domini sit semper vobiscum.

[tim_mcf]

Nice work on the burpees. You're probably going to smoke Klinger and I when we get around to the challenge.

Hi Tim,

I was privately hoping that klinger's idea was going to quietly die. But I am going to do the burpees twice a week. If I don't like them, they must be good for me.

Sunday, April 2, 2006

Day of fitness rest. Worked about 10 hours at the office. Then I went to Sunday Mass in the late afternoon. Walked there and back in a light rain with umbrella in hand. 2 miles total at a moderate pace, around 17 minutes a mile.

Monday, April 3, 2006

Arrived at the gym at 6:20 a.m.

1) Recumbant bicycle - level 5 - 10 minutes to warm up.

2) Tiger Moves #1 to #7 - light to moderate tension - 10 reps each.

3) Handstand pushup x 5

4) Standard grip pullup x 15

5) Dips x 20

6) V-ups x 20

7) Standard grip chinup 1/3 top partial reps x 25, then chased it with the
Atlas bicep flex & press DVR x 10 reps at maximum tension.

8) Atlas II pushup 1/3 bottom partial reps x 75, then chased it with the full-range pectoral contraction DVR x 10 reps at maximum tension.

9) BW squats - 1 x 200 in 8:55. Average HR was 139 bpm (75% of max) and highest HR was 158 bpm (85% of max). This is the first time I've ever done 200 reps in a single set as I've never gone past 100 reps. I tip my hats off to a couple of guys at www.bronzebowpublishing.com website who regularly do 500-1,000 continuous reps. Absolutely amazing. I planned on running on the treadmill but they were occupied this morning so I went to Plan B.

10) Stretching - on the floor to stretch my hams, quads, glutes, calves, etc.
The next 2 weeks at work are going to be brutal. I'll need the early morning exercise to keep me sane. Brief and intense sessions will be the order. In March I worked 286 hours yet still managed to get in 19 workout days. It's amazing how productive we can be when we have to.

Enjoy your day!

Pax Domini sit semper vobiscum.

[tim_mcf]

Nice job on the squats. That has to be good for your mental conditioning as well.

[Klinger]

Originally Posted by pierini

Hi Tim,

I was privately hoping that klinger's idea was going to quietly die. But I am going to do the burpees twice a week. If I don't like them, they must be good for me.

Heh. Nice try.

I'm doing a burpee workout tomorrow in place of running. It will be a good way to test where I'm at, conditioning-wise.

I say you go for 250 squats next time. I bet you, too, can work up to 500 if you keep at it for a few weeks/months. That is, of course, if you are interested in reaching that summit.

Tuesday, April 4, 2006

Arrived at the gym at 6:35 a.m. I overslept this morning by 40 minutes and I almost wasn't going to go to the gym. But then I thought how long my work day was going to be and how much better I would feel during the day if I did something. This is what I did:

1) Treadmill - 1% grade - 4 miles in 29:35. Average HR was 153 bpm (83% of max) and highest HR was 186 bpm (101% of max). It is obvious that my max is not 185 bpm as I have 2 recent instances in which I have gone past 185 bpm, but I am still considering it to be my max subject to further study.

2) Stretching - on the floor to stretch my hams, quads, glutes, calves, etc.
It's been a long time since I've run 4 miles as I've been concentrating on shorter duration cardio lately. I'm satisfied with my effort this morning.

Have a great day!

Pax Domini sit semper vobiscum.

Wednesday, April 5, 2006

Arrived at the gym at 6:10 a.m.

1) Recumbant bicycle - level 10 - 10 minutes to warm-up.

2) "Tim" WOD - this is a crossfit-type workout that our friend Tim designed that I thought was creative and tough so I decided to do it.

Basically it is: complete as many rounds as you can in 20 minutes of: #1 = pullups x 5, then #2 = burpees x 10, then wall ball shots x 15.

I did standard grip pullups, all with strict form. Burpees were the standard-vintage, the kind I can't stand. The wall ball shots were with a 12 lb. medicine ball tossed against a wall about 10 feet from the floor. Tim's official version of this WOD is with a 20 lb. medicine ball but a 12 lb. one was the heaviest available at my gym.

I completed 8 rounds in 19:51. This was tougher than I thought. I think my legs were a little "heavy" today from Monday's 200 BW squats and yesterday's 4-mile run. Plus I think there is some pacing strategy that I'll use next time to complete, hopefully 9-10 rounds.

This workout is tough and I will do it again. For the first time since I've been a member of my gym, I had to go outside after I finished this workout for some fresh air.

I think tomorrow will be an easy training day. My body needs it. I'll probably sit on the recumbant bicycle and pedal easy, read the current issue of Maxim magazine and, maybe, file my nails.

Have a great day!

Pax Domini sit semper vobiscum.

p.s. Thanks Tim! I think you ought to post this on the crossfit website and get it into the crossfit curriculum. It's as good as any one that I have done thus far.

[tim_mcf]

I'm glad you liked it. Nice job, by the way. I felt like it just got harder as you went through the round; for me anyway the wall ball was toughest. Pullups almost felt like a nice little rest in comparison.

I agree with you totally Tim and I was going to post that but it didn't get in.

This is the first WOD I've done where the pullups weren't the limiting factor. In fact I enjoyed them. And I agree, after coming off those burpees, the wall ball shots were pure hell and I dreaded that part of the round.

Thursday, April 6, 2006

Arrived at the gym at 6:20 a.m.

1) Recumbant bicycle - level 5 for 5 minutes to warm up.

2) Standard grip pullup partials - top x 25, recover then middle x 25, recover and finally bottom x 25.

3) Atlas II pushup partials - bottom x 50, recover then middle x 50 (47-3), recover and finally top x 50.

4) Marine abdominal crunches partials on high decline situp board - top x 50, recover then middle x 50, recover and finally bottom x 50.

5) Walking lunges - 1 x 100. This is the first time I tried and completed 100 consecutive reps. I think my booty will be sore tomorrow.

Have a great day!

Pax Domini sit semper vobiscum.

Friday, April 7, 2006

Arrived at the gym at 5:45 a.m.

1) Recumbant bicycle - level 5 - 5 minutes to warm up.

2) Handstand pushups x 5

3) Tiger Moves - 3 sets of all 7 moves. 1st set x 5 reps at maximum tension, 2nd set x 8 reps at hard tension, and 3rd set x 10 at moderate tension. Rest 15-20 seconds between sets and rest 60-75 seconds between moves.

4) Bridge with hands support for a 30 count, then pushup and hold for a 10 count.

5) Treadmill - 1% incline - 1/2 mile at 7.0 mph, then a timed 1 mile run which I did today in 5:57 (finally broke sub 6 minute pace). Average HR of 158 bpm (85% of max) and highest HR of 168 bpm (91% of max). Then 1/2 mile walk cool down at 4.0 mph.

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

I felt good about the 5:57 mile. I think the burpees and wall ball workouts have helped my anaerobic conditioning. Whenever the run started hurting a little, I just started thinking about how I felt when I was doing burpees and wall ball throws during Wednesday's workout and the discomfort didn't seem that bad after all. My glutes are sore from yesterday's 100 reps of walking lunges.

Have a great day!

Pax Domini sit semper vobiscum.

[Klinger]

Congrats on breaking the 6-minute mark! We knew you could do it.

[tim_mcf]

Nice run! Your comments about burpees and wall ball made me chuckle.

[ajarvis]

Good Job on the run!