Pierini's February 2007 Training - Page 3

**.V.** · 07-Feb-07, 08:22 PM

Dedication my friend, that's what you have. I would have put the workout off until evening...or tomorrow.

I think you are sandbagging on the eggs so you will get to do the burpees. You are a sick, sick man.

**gymgirl** · 07-Feb-07, 08:27 PM

Quote:

Originally Posted by pierini

True story: I have this elderly man who is a client and we were talking about what it is like to be really old. He is about 90 years old. One day he woke up and was startled because he couldn't see. He thought he lost his eyesight and was now blind. Then, he told me, he realized that he forgot to open his eyes.

that is a great story pierini, thanks so much for sharing.

bummer about forgetting your clothes. it sucks when that kind of stuff happens, but it's good you still had time to get your workout it, and a good one too!

i am still amazed at how little you eat before you morning workout. i would fall over if i worked out on only some fruit and that oil.

**minime** · 08-Feb-07, 06:09 AM

thats a nice story pierini! I hope i am lucky enough to wake up at ninety years old

gymgirl i thought that too but on sunday morning i went to the gym with about 200 calories in me and i did great! I was full of energy! Though of course it was 10am and not 6am.....

oh yes, you want to do those burpees dont you! Do you want it enough to eat four cookies and cancel out all your eggs.... lol! four peices of See's candy would do also.....

ajarvis · 08-Feb-07, 10:21 AM

Dedication is right. That is one reason I like reading your journal. You can always count on something being posted!

08-Feb-07, 10:57 AM

Thursday, February 8, 2007
Arrived at the gym at 6:00 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warm-up. Completed 850 strides (40 less than yesterday).

Marine situps - a single set of 50 reps.

4-count cherry pickers - a single set of 50 reps.

The dreaded WOD - I don't know why, but driving home from work yesterday, it came to me that it was time to do this WOD. I did it previously and for the first time in early January I believe. It is from Ross Enamait's "The Underground Guide to Warrior Fitness". Today I did it as prescribed whereas last time I substituted 400 meter runs with 400 meters on the Concept II rower. This is what I did:

4 rounds for time of:

#1 = burpees x 12 (all sets unbroken)

#2 = standard pushups on knuckles x 24 (24, 12-12, 8-8-8, 6-6-6-6)

#3 = BW squats x 36 (all sets unbroken)

#4 = 400 meter run on the treadmill at 1% incline (8.0mph, 8.0mph, 8.0 mph, 9.0mph-9.5mph about 200 meters each).

My time was 24:36 which is an improvement over last time's effort of 25:51 I believe - too lazy to look it up). For me, I believe the running was easier today than the rowing was last time.

Cumulative round times were: #1 = 4:37 - #2 = 11:07 - #3 = 18:00 and #4 = 24:36.

My average HR was 155 bpm (84% of max) and my highest HR was 168 bpm (91% of max).

I'm glad I did this WOD. I feel full of energy right now ready to tackle all and everything that will be on my plate today.

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

Other Stuff - Met a gentleman at my gym this morning who asked me for some tips on how to loose his belly. He is of Mexican ancestry so I told him "no mas cerveza y tortillas". He laughed, then I explained to him how to do running intervals pedal to the metal style. I also told him about DiscussFitness and invited him to join. Maybe he will sign up. I also told him I'll help him in anyway I can. He appears to be a new member who will be part of the 6:00 a.m. crowd.

I'm at a client's location again today so I won't be surfing DF. Keep the party going while I am gone, have fun, and have a great day!

Pax Domini sit semper vobiscum.

p.s. thanks to everyone who stopped by. Sorry I wasn't "home" when you did. I'm glad that I have so many cyberspace fitness brothers and sisters here at DF. We are all one big extended family.

**minime** · 08-Feb-07, 11:15 AM

what a workout pierini! and no pullup element means i can steal this one right off the bat. I'll do it soon!

I couldnt help but notice the four cups of cheerios in your fitday log : was it one big bowl of cheerios? yummy.

08-Feb-07, 11:28 AM

Hi minime,

I've got 2 nights in a row under my belt of a late-evening snack of cheerios. 4 cups was actually two bowls. It was good but it's getting my daily carb count a bit higher than planned. I knew I would be doing the WOD this morning so I guess I was carbo-loading.

Tha WOD is tough, they all are, much tougher than they look when I am sitting on my butt in front of the computer thinking about them. Pushups were the hardest coming off the burpees. BW squats weren't bad and neither was the run. I'm looking forward to reading your account of this WOD after you conquer it.

Forgot to mention that when I got home from work on Wednesday I went down to my basement and banged out a single set of standard grip pullups x 18 reps. I'm going to update my Wednesday post.

**gymgirl** · 08-Feb-07, 11:51 AM

dang pierini, that WOD looks awful. great job! i think burpees followed by those push-ups would really suck.

"no mas cerveza y tortillas"...that's funny stuff. looking forward to another new DF member!

09-Feb-07, 11:08 AM

Friday, February 9, 2007
Arrived at the gym at 6:15 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup (completed 905 strides).

Marine situps - a single set of 75 reps.

Back hyperextensions - on the back hyperextension unit with a 45 degree slant, hands crossed and touching chest - a single set of 50 reps.

Deadlifts - 5x5 - 135-175-215-255-205. 255 lbs. is a 5 rep PR for me (+10 lb. improvement). I'll take a pause for the cause from deadlifts next week as I get ready for the Marine PT test.

Weighted bar dip singles - started with BWx5 to warmup. Then I did singles of BW+ the following added weight: 70-80-90-100-100 failed. Then I concluded with a BW max rep set of 25 reps. The BW+100 lbs. is a single rep PR for me by +5 lbs. I didn't attack the bar on the second attempt so I failed. I'm OK with that.

Other Stuff - this was a better workout than I thought. I almost skipped the deadlifts. I guess I'm a little tired as I've been to the gym each early morning day this week. My anterior delts are a little sore from yesterday's WOD. I think it was the combo of burpees and pushups that are the culprit.

Tommorow is my Saturday morning dojo workout, then to my office to work. Sunday will be a well-deserved rest day. Next week I'll train hard on Monday through Wednesday and then start to taper as I get ready for the Marine PT test the following Monday.

I'm back in the egg business after a two day sabbatical.

Have a great weekend!

Pax Domini sit semper vobiscum.

**minime** · 09-Feb-07, 11:50 AM

nice work on those deadlifts pierini! And that 100lb weighted bar dip : that is good going

:

10-Feb-07, 02:39 PM

Saturday, February 10, 2007

7:40 a.m. in my basement - a single set of standard grip pullups x 18, and a single set of pushups using pushup handles x 40.

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

It's raining and that is great. We need the rain and it is always easier to work (and I am) when it's raining. Deo Gratias.

If I get motivated, later on in the evening I may go down to my basement and do another set of pullups and pushups or dips. If I do I'll edit my post.

Sunday is a day of rest. Enjoy your weekend!

Pax Domini sit semper vobiscum.

11-Feb-07, 10:08 PM

Sunday, February 11, 2007
Complete rest day. But I did walk to and from late-afternoon Sunday Mass, a little over 2 miles total at a moderate pace.

Pax Domini sit semper vobiscum.

**minime** · 12-Feb-07, 06:57 AM

mmm oranges... they are my favorite fruit right now. The store close to where i work has huge juicy oranges and i have one almost every day.

Did u finish the day on 2227 calories? thats awful low, even for a middle aged man

12-Feb-07, 11:23 AM

February 12, 2007
Hello sports fans. Today's headliner is "pierini bags one of his 2007 fitness goals." Stayed tuned for details.

Arrived at the gym at 5:55 a.m.

Elliptical trainer - resistance and incline both at level 10 for a 5 minute warmup, completing 952 strides (+47 more than last Friday and the first clue that today was going to be a good day).

Standard grip pullups - a single set of 18 reps, drop and rest 15 seconds, then another 3 reps for a total of 21 reps. I actually tried the 19th rep thinking that it was mine, got about 60% of the positive then made a business decision to drop as it wasn't going to happen. I can taste #19 now, it's just a matter of time.

Standard pushups on knuckles - a single set of 50 reps.

Marine situps - timed 2:00 trial - today I completed 73 reps in 1:58. I positioned my HR monitor watch on the situp unit so it was staring me in the face at all times and this was a tremendous help in pace management. I should have been doing this all along. Maybe 75 reps is a real possibility.

4-count cherry pickers - a single set of 50 reps to warmup my lower back and hamstrings for a run.

Running - on the treadmill at 1% incline, a 3-mile timed trial which I did in 19:43 (a PR by 3 seconds from last Monday's PR of 19:46 which was a PR by 29 seconds from the previous Monday's effort - so I've shaved off 32 seconds off my time in 2 weeks). 1,200 meters at 8.5 mph, 400 meters at 8.8 mph, 1,200 meters at 9.1 mph, 400 meters at 9.4 mph, 1,600 meters at 9.7 mph. Erroneous HR monitor readings today - get this: average HR of 224 bpm (121% of max) and highest HR of 167 bpm (90% of max). The highest HR is probably correct.

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

And now the headline story - OK today's training had all the elements of the Marine PT test so here's my score for today's effort:

#1 = standard grip pullups x 18 = 90 points
#2 = Marine situps x 73 = 73 points
#3 = 3-mile run x 19:43 = 89 points

Today's score was 252 points. My 2007 goal was 250 points so mission accomplished. I'll take the test one more time next Monday and that will be the last time I do those stupid Marine situps until next year.

My first "official" test was on 2/18/2005, I did 17 pullups, 73 situps and ran the 3 mile in 21:30 for 237 points. Originally I scored it as 250 points but I later discovered I used an outdated scoring grid. It is posted in my archives here at DF. My BW on that day was 176.0 lbs.

My second "official" test was on 2/20/2006, I did 16 pullups, 73 situps and ran the 3 mile in 20:16 for 239 points. It is posted in my archives here at DF. My BW on that day was 177.5 lbs.

I'm calling today my third "official" test although I will give it another shot next Monday. My score today was 252 points. My BW this morning was 179.5 lbs.

Sorry for the very long post but it is for my archival benefit. It goes without saying that I'm feeling pretty darn good right now. Consistent and injury-free training is the key to this middle-age man's fitness successes. Deo Gratias. I've got more to do as the job is not yet done.

Have a great day!

Pax Domini sit semper vobiscum.

p.s. The official Marine PT test requires the 3 mile run to be outdoors and not on a treadmill. So I guess I need an asterisk next to my score. Taking care of my knees is more important so I'll continue to primarily run on the treadmill.

And, minime, I did eat a few more calories than when you looked. I've updated my fitday now. I've been eating alot of carbs the past week. Maybe this is one of the reasons I am running really good right now.

**.V.** · 12-Feb-07, 11:31 AM

Great job Mr. P.