Pierini's February 2006 Workouts

[tim_mcf]

That's a lot of burpees.

[.V.]

Originally Posted by pierini

6) Burpees: 20-19-18-17-16-15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 = 210 reps in 29:31.

That's just sick.: and I thought 3 sets of 10 with pushups between for rest time was hard.

Thursday, February 23, 2006

100% complete rest. Long day at work. Flopped on the couch in the p.m. to catch more Winter Olympics.

Friday, February 24, 2006

Arrived at the gym at 6:30 a.m.

1) Recumbant bicycle at level 5 for 10 minutes to wake up.

2) Superset: tiger stretch pushups x 10, then immediately walking lunges with a high front snap kick at the end x 10, then immediately v-ups x 10. Completed 10 supersets.

3) DVR workout: #1 = full-range pectoral contraction DVR - #2 = standard pullup DVR - #3 = military press DVR - #4 = Atlas bicep flex & press DVR - #5 = deltoid side raise DVR - #6 = double punch press DVR - #7 = McSweeney wrist twist DVR - #8 = stomach vacuum ab contraction DVR. Completed 2 sets of 5 reps at maximum tension for each DVR.

4) Elliptical trainer: resistance at level 10 and incline at level 10 for 30 minutes. Completed 6,129 strides. Average HR: 144 bpm (78% of max). Highest HR: 164 bpm (89% of max).

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

Another long day at work and probably more Winter Olympics tonight. Saturday will be an early morning workout at the dojo, then a long day at work. Sunday is a day of rest. Enjoy your weekend.

Pax Domini sit semper vobiscum.

Saturday, February 25, 2006

Saturday morning dojo workout.

Sunday is a day of rest. Next Monday & Tuesday I'm going directly from home to a client's location so no gym. Wednesday is Ash Wednesday, a day of fasting and no exercise. So I've decided to use the off-task nature of next week's schedule to take a rest from power caleshetics and running. My plans are to train only using dynamic visualized resistance (DVR), dynamic self-resistance (DSR) and isometric exercises. Possibly a little yoga and walking too. I'm hoping I'll feel fresh for the following week which should be business as usual. And the Winter Olympics will be over so I can get to bed earlier like someone should who awakens at 5:00 a.m. on workdays.

Enjoy your weekend!

Pax Domini sit semper vobiscum.

[.V.]

Mr P, I've got a better idea. Why not just take the time completely off for some real recovery...you have been working out really hard lately. Lately's backside - really hard all the time. There is nothing wrong with actually resting for a few days. Especially since there will be a day of fasting involved. Then Wednesday night (if allowed) or Thursday - start eating for good recovery and hit it like you usually do an be impressed with yourself - a short rest tends to let us do so much better than if we didn't take one.

Hi Andy,

Thanks for stopping by.

I'll give your counsel some serious consideration. I have been taking Tuesday and Thursday off for at least the last 3 weeks, and I have taken Sunday's off consistently for some time. Maybe I need a bit more. But with the stress of sitting at a computer all day long for long hours this time of the year, rigorous exercise seems to be a good prescription for me.

I'll play it by ear and thanks for making me think a little harder. Enjoy your weekend.

[.V.]

Well, it was you who recently reminded me that rest helps improve performance.

Monday, February 27, 2006

This week is a rest from power cals and running. Today I went directly to a client's location from home as I will do again tomorrow so no gym. Then, I will observe a day of fast on Ash Wednesday so no gym again. So today's workout was in the evening and in the comfort of my home.

Chest

1) Full-range pectoral contraction DVR

2) Crossover pressdown DVR

3) Rope pulldown DVR

4) Liederman chest press DSR

Triceps

1) McSweeney wrist twist DVR

2) The C.A.T. DVR

3) Vertical palm press DVR

4) Backfist down DSR

Completed 2 sets of 5 reps at maximum visualized resistance for all DVRs. Completed 2 sets of 5 reps at maximum self resistance for all DSRs.

Stretching

On the carpet in front of the wood stove for a relaxing yet challenging stretching session of my hams/quads/glutes/calves/etc. plus my upper body. Normally I stretch after a hard run when I am all sweaty and tired and it is a brief stretching session. This was different. I took my time and really put my whole body into the stretching. After working at a client's location at a less-than-perfect setting on a laptop all day long, my body needed a good stretching session and I sure got one.

Pax Domini sit semper vobiscum.

Tuesday, February 28, 2006

Another evening workout at home.

Shoulders

1) Military press dynamic visualized resistance (DVR)
2) Shoulder roll DVR
3) Deltoid side raise DVR
4) Bent over, bent arm rear deltoid raise DVR
5) Front deltoid raise dynamic self resistance (DSR)
6) Samson pressout isometric
7) Side lateral raise isometric
8 ) Power pushout isometric

All DVRs were for 2 sets of 5 reps of maximum visualized resistance. The DSR was for 2 sets of 5 reps of maximum self-resistance. All isometrics were for 2 sets of 10 second maximum contraction.

Stretching
Upper and lower body. Two days of working at a client's location using my laptop is playing havoc on my upper body so the stretching this evening really helped.

Tomorrow is a non-training day for me and a day of fast. February was fun and training for the Marine PT test is one great way to wratch things up a notch. The prison burpee workout was also fun although I don't think I'll do that one for a while. I have my thinking cap on right now about what I want to focus on during March. With the demands of my work, I'll need to be super efficient and short on time which means that intensity will continue to be the game that pierini plays.

Pax Domini sit semper vobiscum.