Pierini's January 2005 Training Log

[Klinger]

Originally Posted by pierini

Unlike you young guys, my goal is not to be the bulkiest, strongest guy in the house. I'm more after the sinewy look with the fitness that will allow me to be the last guy standing.

I agree. I'd rather be Spiderman than the Hulk.

[Firehawk]

Originally Posted by Brat

LOL - I have my own version of this that goes something like... there is a fine line for fit older women between looking too lean and muscular and looking healthy. It's all about bodyfat levels. I'm aiming to keep the soft and fit look and avoid the shrunken head/boobless, washboard look. I see no reason why I should aim to change my dress size. It's worked out fine for the last 30 years.

I agree with your philosophy. I don't care for women who are very cut. I like the soft fit look lol . mmmmmmmmmm

[Firehawk]

Originally Posted by Klinger

I agree. I'd rather be Spiderman than the Hulk.

I'd rather be the hulk. :

[Azanmi]

A soft fit, dress wearing, non-shunken head/boobless woman sounds like the way to go. :

Yeah I guess spidey does get a better reaction than a gigantic Green mutant.

Friday, January 7, 2005

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

Well, the lesson learned for today is that every day is different and so will be my fitness performance. My gal "Chelsea" was waiting for me this morning at let's just say that "Chelsea" won.

Warm-up consisted of 50 back hyperextensions followed by 50 military sit-ups. Then various "wake-up the body" warm-up exercises, 5 reps for each warm-up exercise.

Then, Tiger Moves - 10 reps of each of the 7 movements with light+ tension with a 5 second isometric contraction on the last rep of each movement.

Then it was time for "Chelsea".

"Chelsea" is a 20 minute timed test of how many of the following superset can be completed: 5 pull-ups, 10 push-ups and 15 full-range bodyweight squats. My PR is 14 supersets in 19:59 completed on 12/23/04. Today I only completed 12 supersets in 17:55 and made a business decision to call it quits.

I completed 5 supersets in 6:13 vs. 6:40 on 12/23/04.
I completed 10 supersets in 13:55 vs. 13:59 on 12/23/04.

The squats seemed easier but maybe that was deceptive as the pull-ups and push-ups were harder today. Everyday is different and today "Chelsea" was the better one. But I told her I'd be back in a couple of weeks and to watch out as I'll be better prepared. "She" smiled and said "sure".

The additional workout that I had planned was not performed as I was pooped so all I did was sit on the floor and perform my normal stretching of my hams/quads/glutes/etc.

Well that's it for today. Train hard everyone and if you see "Chelsea" treat "her" with respect.

[rufiedog]

Some pretty lofty goals! February is just around the corner. A couple of things I have noticed:

• Your goal of a sub 21 min 5K is coming up soon. You have only ran 1 time for a total of 3 miles since the inception of this journal. Depending on what your current 5K time is now (it may be close to 21 min. already) consider either running a bit more, or perhaps performing a more intense session (shorter intervals with very little rest in-between) rather than your steady state 3 miles at 1% grade (not to say it wasn’t intense, but perhaps not the best training for an optimal 5K or 10K performance).

• What about long term strength training goals? I have no doubt you will meet ( or come close to ) meeting your goal of 250 points on the Marine Fitness test, but are you going to continue this type of training in the future? Just curious. I would think this type of training to be quite demanding short term, not to mention long term

Dan

Hello Rufiedog - thanks for the good attention to detail.

I was just noting that I only ran once this week although the "Chelsea" workout I did today is every bit as tough as running a 5k for time. I recently completed my summer fun-run season and still have some reserves from the hard work I did like hill repeats and intervals, you know, the standard stuff that runners do who want to run faster. I'll crank up the running with about 1 month to go and basically do some 200 meter or 400 meter repeats. I still believe that I have good muscle memory from the fun-run season. I recently tested myself on the Marine Physical Fitness test less than 1 month ago and ran 21:08 so, as of right now, I'm comfortable where I am.

As of right now, I'm committed to bodyweight only training. I believe it can contribute to my strength goals just fine. I've done some weight added pull-ups and dip workouts (35 lbs. added) and found these workouts to be good strength workouts. I'll probably never bench press 300 lbs. or squat 350 lbs. or deadlift 400 lbs. but at this point, those are not goals of mine.

I have developed good muscular endurance and have not found these workouts to be excessively demanding. I listen to my body and rest when I need to as I did on Thursday.

Using the mirror test, bodyweight workouts are doing me real good.

Thanks for the good questions. Please ask them often and share whatever observations you notice.

[Firehawk]

Bodyweight workouts are what gymnists use quite a bit, and they are unbelievably good at throwing their own bodies around. Good plan I think.

And by the way, if you ever wanted to bench press 300, squat 350, and deadlift 400, you could. You might not be built specifically for that, but so what. It will just take you a little bit longer to get there.

Saturday, January 8, 2005

7:30 a.m. warm-up exercises at home. Then standard push-ups on knuckles - 2 x 25, military sit-ups - 2 x 25, and full-range bodyweight squats - 2 x 25.

8:30 a.m. - Saturday morning dojo workout.

11:00 a.m. - Before jumping into the shower to call the week to an end, I did more standard push-ups on knuckles - 2 x 25 and more military sit-ups - 2 x 25 and more full-range bodyweight squats - 2 x 25.

Weekly totals

Pull-ups: 275 actual - should average 250 per week to meet monthly goal of 1,000. On task.

Dips: 174 actual - should average 250 per week to meet monthly goal of 1,000. Wil play catch-up next week.

Push-ups: 420 - should average 500 per week to meet monthly goal of 2,000. Will play catch-up next week.

Sit-ups: 500 - On task with weekly target of 500 to meet monthly goal of 2,000.

Squats: 480 - a little short of weekly target of 500 to meet monthly goal of 2,000.

These monthly goals are resulting in me doing a heck of a lot more squats than I ever did. The volume of all 5 of these exercises is getting a little demanding. I'll stick to my goal for January 2005 and be a little more cautious about February 2005 volume goals.

Today, Sunday, is a day of rest for me. See everyone tomorrow.

P.S. I've been doing good in the nutrition deparment. Hey young guys! Do you need to lose some weight and want to take your fitness to the next level? Then completely eliminate the alcohol and watch what happens!

[rufiedog]

Does the no alcohol thing work for old guys too?

Dan

[CF-OC_gal]

I sometime use "it" to keep the weight on although "it" messes with workouts if you drink too often or at the wrong time.

[Firehawk]

Originally Posted by Azanmi

Yeah I guess spidey does get a better reaction than a gigantic Green mutant.

SAYS WHO???????????????????????

Absolutely Dan.

Monday, January 10, 2005

Arrived at the gym at 6:45 a.m.

Warm-up of back hyperextensions x 50 followed by military sit-ups x 50.

Standard grip pull-up workout
1 x 5 with 25 lbs. - 1 x 4 with 35 lbs. - 1 x 3 with 45 lbs. - 1 x 5 with 35 lbs. - 1 x 5 with 25 lbs. Approximately 3 minutes of rest between these weighted sets. Then, 4 sets of 7 reps of bodyweight pull-ups with 2 minutes rest between sets. Man was I flying upward on the pull. After taking the weight off I felt like the strongest man in the gym. Chose not to do a high volume pull-up workout today hoping to have one tomorrow. Overall, did 50 total reps. Two people in the gym approached me with a compliment and asking questions about my pull-up workout.

Dip workout
1 x 6 with 25 lbs. - 1 x 6 with 35 lbs. - 1 x 6 with 45 lbs. - 1 x 6 with 35 lbs. - 1 x 6 with 25 lbs. Approximately 3 minutes of rest between these weighted sets. Then, 4 sets of 15 reps with 2 minutes rest between sets.
Overall, did 90 total reps.

Then, I dropped a 25 lbs. barbell plate on my left toe. Ouch! Ouch! Ouch! There immediately went my ambitious treadmill run workout. I knew there was a reason I decided not to lift weights anymore. So I went to Plan B and did the following:

Superset
25 military sit-ups and 25 standard push-ups on knuckles and 25 full-range bodyweight squats (not on my toes but on my heels). I completed 4 of these supersets.

Well that's it for me. Have a great day. Train hard, train smart, have fun, and don't drop any barbell plates on your toes!

[rufiedog]

Pierini,

I thought you were sticking to weightless workouts. That is what you get for failing to stick to the original plan!

FYI—There is a regional indoor rowing Regatta in Sacramento on the 29th of this month. It is at the CSU Aquatic Center. It’s a great ‘full body” aerobic exercise.

You may stop by and check it out. I am new to the sport. My goal is not to be last.

Dan