Pierini's February 2005 Workout

Tuesday, February 1, 2005

Arrived at the gym at 6:40 a.m.

Preamble
January 2005 was a great month as far as discipline goes. I trained hard. The goals definitely helped but I'll not state any for this month other than to say that my focus will continue to be with pull-ups, sit-ups and 3-mile run preparation for the Marine PT test that I will self-administer to myself this month. After that, I'm ready for some changes. Don't know what they will be other than challenging for sure. I'm trying to limit my a.m. workouts to 1 hour with the goal of reducing them to 30 minutes during March and 20 minutes during April, still planning on getting Monday through Friday a.m. workouts despite being increasingly busy with my work.

For the record, February 1, 2004 bodyweight was 174 lbs. I have achieved my bodyweight goal established back in May 2004.

Kind of wordy this moring but oh well . . .

Warm-up
Back hyperextensions 1 x 50 = 50
Military sit-ups 1 x 50 = 50

Pull-ups
Standard grip - 10 sets - 60 seconds recovery between sets
12-8-6-5-5-5-5-5-5-5 = 61 reps

Dips
10 sets - 60 seconds recovery between sets
15-10-10-8-8-8-8-8-8-10 = 93 reps

Cardio
Skipped

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

P.M. Workout Planned
Tuesday evening dojo workout.

Pax Domini sit semper vobiscum.

[CF-OC_gal]

Good luck with this month Pierini. I'll be looking into your journal to supercharge my own motivation!

Wednesday, February 2, 2005

Arrived at the gym at 6:55 a.m.

I guess I've been restless with the other things going on in my life - a work schedule that is incredibly busy this time of the year and something else - we've purchased another home and will be moving shortly. We've purchased a 1902 Queen Ann Victorian in the heart of Sacramento, an area where I grew up as a child, two blocks from where I went to elementary school and three blocks from the church in which we were married. It'll be alot different from the tranquility of the country where I now live, but change is good and it'll be good for me. I'm going from a country home on 5 acres to larger home on a standard small city lot. I'll share (but not bore) you with more details as the move gets closer.

So anyway, this restlessness hit me hard this morning so I decided to give myself a trial run of the Marine Physical Fitness test that I am scheduled to give myself on February 19th, to see where I am at. The last time I did this test (sometime in December 2004) I scored 233 points - 300 points is maximum. Here is what I did today:

Pull-ups = 17 reps = 85 points
Military sit-ups = 68 reps = 76 points
3-mile timed run = 20:53 = 82 points

Total points = 243

Goal is to score 250

Comments - I will need to perform 18 pull-ups, 70 sit-ups and run the 3 mile in 21:20 to score 250. My PR for pull-ups is (stuck at) 17, my PR for military sit-ups is 72, and today was my PR for a 3 mile at 20:53. So 250 is possible with the right night's sleep and a focused mind.

Now it's time to get to work. Have a great day!

[abarlament]

Incredible work on the PT test! 17 Pull ups is pretty sick, I did some in the gym today and uh... well I did 4 (was pretty tired though, those were chinups too). Ah well. Your run time is pretty sick too, what are your splits?

Hello abarlament,

You know, 4 pull-ups or chin-ups is not bad for someone who hasn't regularly done them. I believe the 4 you did is more than most people can do so don't be so hard on yourself. If you regularly do them (but only if you want to), your count will go up. Visit Azamni's posts noting the fantastic progress he has made.

With regard to today's 3 mile run, here are my splits:

Mile 1 at 7:31 cumulative = 7:31 split
Mile 2 at 14:21 cumulative = 6:50 split
Mile 3 at 20:53 cumulative = 6:32 split

Keep in mind that I wear a heart rate monitor when I run which helps me run as efficiently as possible. Keeps me from going out too fast. Also, I did my run on a treadmill at 1% grade. From everything I've read, this approximates street running. A disadvantage of the treadmill is that I begin from a dead start and it takes at least 30 seconds to get the treadmill speed to where I want to be. So I have to really hustle to make up for this "30 second delay".

As I've said before, eliminate the alcohol from your life and watch your performance go up.

Good luck and have a great day!

[abarlament]

Great idea about the HRM. I've only heard good things about them, maybe it's time I picked one up. Your splits are excellent as well. BTW, while the rest of my broomball team drank some jungle juice, I did not. We'll see how this weekend goes, it's Sib's Weekend, but I don't think I should get tanked.

abarlament,

I drank a lot of "juice" when I was a young dude like you so I'm kinda like the preacher telling his congregation to be faithful to spouses while he has a lady on the side. Us older guys remember the televangelist Jimmy Swaggart who fell from fame because of this.

Nonetheless, you'll figure it out sooner or later. Sooner would be better than later.

Keep training hard. You'll be a good soldier.

Thursday, February 3, 2005

Arrived at the gym at 6:50 a.m.

Military sit-ups
4 sets of 25 reps with 15 seconds recovery between sets = 100 reps

Cherry pickers
4 sets of 25 reps with 15 seconds recovery between sets = 100 reps

Tiger Moves
All 7 movements. 10 reps with light tension.

"Chelsea" Workout
Superset of 5 pull-ups, 10 push-ups and 15 Great Gama squats. Timed trial of 20 minutes to see how many supersets I can complete in 20 minutes. PR is 14 supersets on 12/23/04 completed in 19:59.

Today I completed 13 supersets in 19:10. I started the 14th superset and made a business decision to quit after 4 pull-ups, not believing that I could complete the 14th superset in the remaining time available.

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

Other Comments
A little tired from yesterday's Marine PT test. Also woke up at 3:30 a.m. all wide-eyed. Got up at 4:00 a.m. and spent an hour completing a continuing education self-study course. Only ate an orange before my workout. Think I was awake too many hours with not enough calories for a "Chelsea" workout. I'll fuel up better next time.

Have a great day.

Friday, February 4, 2005

Had to lend a helping hand to my son this morning so I did not go the gym as I normally do. Body is telling me it is tired so today may be a well-deserved day of rest. If I do anything, I'll edit this post.

Train hard everyone and have a great Friday and weekend.

[abarlament]

Probably a good idea. Have a good weekend.

Saturday, February 5, 2005

Ring pull-ups - 4 sets of 10 reps at the neighborhood playground prior to my Saturday morning dojo workout.

Saturday morning dojo workout.

At my office this Satuday afternoon. Tis the season.

Sunday is my day of rest.

Enjoy your weekend. For the Superbowl fans out there, don't overeat or overdrink, but have fun. I'll check in with everyone on Monday. Bye.

[abarlament]

What kind of martial art do you do? I am joining the MMA club here at OU. This quarter we are learning BJJ and some others. Should be fun.

Hello abarlament,

I've sent you a private message.

[abarlament]

Got it, thanks.

Monday, February 7, 2005

Arrived at the gym at 6:05 a.m.

Warm-up
Back hyperextension 1 x 50 = 50
Cherry pickers 1 x 50 = 100
Military sit-ups 1 x 75 = 75

Pull-ups
Armstrong Day #1 pull-up workout - standard grip - 5 maximum effort sets with 90 seconds recovery between sets. 16-9-6-7-7 = 45 a new PR for this workout.

Additional sit-ups
Military sit-ups 1 x 75 = 75

Bar dips
Used the same cadence as I did for the pull-up workout.
19-13-10-10-8 = 60 reps (an off day for this)

Cardio
Treadmill at 1% grade. 0.5 mile warm-up then 400 meter repeats with a 200 meter walk/jog/accelerate for the next repeat interval. Repeat performance as as follows:

1) 400 meters @ 6:40/mile pace (9.0 mph)
2) 400 meters @ 6:35/mile pace (9.1 mph)
3) 400 meters @ 6:31/mile pace (9.2 mph)
4) 400 meters @ 6:27/mile pace (9.3 mph)
5) 400 meters @ 6:23/mile pace (9.4 mph)
6) 400 meters @ 6:19/mile pace (9.5 mph)
7) 400 meters @ 6:00/mile pace (10.0 mph)

Time for 3.0 miles was 24:03. Then walked for a total treadmill time of 30 minutes.

Heart rate info: started at 99 bpm. Range during interval training: low of 142 bpm to a high of 170 bpm. End of walk cool-down was 112 bpm.

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

Comments
Something is going on in my left knee area so I need to be careful. Last week I rushed through my workouts but today I decided to treat myself so I engaged in a little BS with my buds at the gym this morning. There is a real sense of community at this gym and I like that.

Pax Domini sit semper vobiscum.