Pierini's December 2006 Workouts

Hi minime and thanks. I don't know the time of the first person to cross the finish line as this was a self-timed "free" run. I'm guessing sub 6 minute mile pace.

Oh, wrapped up my Sunday with a 3 mile walk going to and from Sunday Mass in the evening. It sure was cold outside and felt great to return home to a warm family room with the wood pellet stove in high gear.

I'm about ready to go down to my basement and get a quick 15 minute early morning workout in before I head to work. I'm out of my office all this week so I won't be spending any time at Discuss Fitness during the working hours.

Have a great day!

Monday, December 18, 2006

7:40 a.m. in my basement - a brief 10 minute workout consisting of single sets of: #1 = standard grip pullups x 17 - #2 = pushups using the pushup handles on my pullup/dip unit x 40 - #3 = BW squats x 100. Completed in about 9:30.

5:20 p.m. in my basement - another brief 10 minute workout consisting of single sets of: #1 = standard grip pullups x 17 - #2 = bar dips x 22 - #3 = walking lunges x 100. Completed in about 8:45.

Planned on taking an evening brisk 30 minute walk after dinner but it was too cold.

An uneventful 34th anniversary of the day that I became a U.S. Army soldier. I spent a couple of moments throughout the day going down memory lane.

Have a great day!

Pax Domini sit semper vobiscum.

Tuesday, December 19, 2006
More basement training, quick, early morning and right when I get home from work. Here is today's workout:

Morning - 7:35 a.m.
#1 = standard grip pullups x 17 - #2 = pushups using pushup handles x 45 - #3 = BW squats x 100 - all single sets - approximately 9:25 to complete.

Evening - 5:35 p.m.
#1 = standard grip pullups x 17 - #2 = bar dips x 22 - #3 = v-ups x 25 - #4 = walking lunges x 100 - all single sets - approximately 13:50 to complete.

I had good intentions to do a 2-mile easy run and finish it with a 50 rep burpee blitz but good intentions don't always bear fruit.

Wife is out and I am on my own for dinner. Pizza here I come. Bye!

Pax Domini sit semper vobiscum.

[gymgirl]

Originally Posted by pierini

An uneventful 34th anniversary of the day that I became a U.S. Army soldier. I spent a couple of moments throughout the day going down memory lane.

wow. happy belated anniversary pierini.
looks like you are getting good use out of your pull-up/dip machine you bought!

enjoy the pizza!

[gymgirl]

Originally Posted by pierini

p.s. gymgirl, I like your suggestion and I'll add that WOD variation to my to do list. If, for example, I do power clean and push presses as a substitute for the pullups, I'm not sure how much weight I should use or what a good targeted rep performance should be. I'll have to give it some thought. Thanks!

oh pierini, i was going to mention this to you the other day but forgot.

here is a WOD that came up earlier this month, it might help you gauge what weight/rep range to do if you decide to try the power clean/400m run.

5 rounds for time of:

95lbs power snatch, 15 reps
400m run

i believe all the WOD weights are RX'd for a 175lbs man. hopefully that will help you scale to what would work for you. good luck!

[tim_mcf]

Great work getting in those brief workouts in the am & pm.

In my language, and the language of my ancestors,

Merry Christmas, Buon Natale, Feliz Navidad, Natal Feliz.

And best wishes for your good health and fortune in the New Year.

[gymgirl]

awwwww. great picture of you and your wife pierini!

merry christmas to you!

[minime]

aw sweet picture pierini

merry christmas to you and your wife!

Wednesday, December 20, 2006

7:50 a.m. basement workout
Single sets of the following:

#1 = standard grip pullups x 17
#2 = pushups using pushup handles x 50
#3 = BW squats x 100

Completed in 8:45

8:00 p.m. basement workout
Single sets of the following:

#1 = standard grip pullups x 17 (stuck at 17)
#2 = bar dips x 22
#3 = v-ups x 20 (tired)
#4 = burpees x 50 (some rest pauses along the way - completed in 5:27)

Completed in 14:30.

Burpees are hard!

Have a great day!

Pax Domini sit semper vobiscum.

[CF-OC_gal]

Wow what a beautiful photo! :

All the best of the season to you and your family...

Thursday, December 21, 2006

In my family room in front of the wood pellet stove at 7:30 a.m.

Dynamic visualized resistance (DVR) workout consisting of all 7 Tiger Moves - 10 reps of each with bi-directional maximum tension. This workout took 19:35 to complete. Haven't done a DVR workout in some time. Bi-directional maximum tension for 10 reps is tough. A refreshing change from my dungeon basement workouts.

I'm off from work starting tomorrow and heading to the movies with my cousin to see Rocky Balboa. Saturday is my morning dojo workout then some track work as I haven't run since last Sunday. Midnight Mass on Christmas plus homemade tamales. Naps if I'm lucky. Looking forward to it.

Have a great day!

Pax Domini sit semper vobiscum.

[minime]

Enjoy your movie pierini... you've been looking forward to this for a while! I hope it exceeds your expectations

Friday, December 22, 2006

Took the day off from work today to go see Rocky Balboa. I liked it. Stil managed to squeeze in some fitness.

7:30 a.m. in my basement
single sets of the following:

#1 = standard grip pullups x 17 (had a rest pause and tried for 18 but no way)

#2 = pushups using the pushup handles on my pullup/dip unit x 50

#3 = v-ups x 10 (terrible - not enough recovery after the pushups and a weak mind)

#4 = BW squats x 100 (timed this one - took 3:08)

#5 = steam engines x 100 (hadn't done these in a while)

Total training time = 13:58

4:50 p.m. in my basement

#1 =6 grip pullup/chinup medley with 2 minutes of recovery between sets:

#1 = standard grip pullups x 12 - #2 = standard grip chinups x 12 - #3 = close grip pullups x 7 - #4 = close grip chinups x 8 - #5 = wide grip pullups x 4 (bad - had a bad grip width and paid for it) - #6 = wide grip chinups x 9

Total of 52 reps (not bad considering that I bombed set #5)

#2 = double overhead press using my small resistance bands (these provide 25-80 lbs. of resistance per band - felt like 50 lbs. of resistance to me) x 5 reps.

#3 = barbell military press - 85 lbs. x 10

#4 = ab wheel rollouts on my knees x 25 (hadn't done these in a long time)

#5 = 4-count cherry pickers x 50

Total training time = 22:04.

The pullup/dip unit has turned out to be a good investment. This week I didn't get to my gym at all yet I got decent but brief workouts.

Have a great day!

Pax Domini sit semper vobiscum.

Saturday, December 23, 2006

Saturday morning dojo workout. Hard. I remember thinking halfway through the workout that I wasn't going to do my planned track workout afterwards. After the workout I reconsidered, then made a business decision that I was tired and my training for the day was complete. Good decision.

Well it's getting close to Christmas. Wondering if I should go shopping? Naw, it's too early, I only need about 5 minutes because I'm only buying one gift.

Have a great day!

Pax Domini sit semper vobiscum.