Pierini's January 2005 Training Log

Thanks for the tip.

A friend gave me Pavel's book "Naked Warrior". I keep it in my bathroom and read it daily for a few minutes if you know what I mean. Everytime I read it I learn something new.

I determine my workouts for pull-ups, push-ups, dips, squats, and military sit-ups each morning as I drive to the gym. I try to make sure the only thing constant is variety of volume, variety of recovery time and variety of positions.

Have a great day and thanks for the suggestion.

Tuesday, January 18, 2005

Arrived at the gym at 6:20 a.m.

Warm-up
Back hyperextension 1 x 50 then military sit-ups 1 x 50 then cherry pickers 1 x 50 = 50 and finally military sit-ups 1 x 50 = 50.

Pull-Up Workout
15-9-7-5-6-5-3 (to equal 50) = 50 reps.
90 seconds recovery between sets.

Bar Dip Workout
20-15-14-12-12-9-9-9 (to equal 100) = 100 reps.
90 seconds recovery between sets.

Cardio
Pierini's back! On the treadmill that is.
3 mile treadmill run at 1% grade in 24:01. Ran 2.5 miles then walk .25 mile, then run .25 mile @ 6:00/mile pace, then walk .25 mile, then run .25 mile @ 6:00/mile pace. Maximum heart rate was 171 during last .25 mile @ run.

Then, bodyweight squat medley with on the floor to stretch the legs during recovery period. Different squat performed each time. Set 1 = standard
heels flat, set 2 = wide stance ballet plie', set 3 = feet together facing front with knees almost touching, and set 4 - heels together ballet plie'.
Stretching was of hams/quads/glutes/etc. 6 different postures for a 5-count.

Total of 100 squats and 4 sets of stretching.

Comments
It's time to crank up the running as the self-administered Marine PT test is only one month away.

Deo gratias!

[abarlament]

Great dips, I love them too.

[Erwabo]

Wow, what a great workout, I am looking forward to the day, when I can do that many pull-ups. Great job man!!

Hello Erwabo,

Thanks for the compliment. Keep with the pull-up plan I outlined for you and one day you will do as many as me, possibly more.

I'm watching your progress so train regularly and post regularly.

[Erwabo]

I am noticing this working out is REALLY helping with my Martial Arts classes as well, especially in the over all fluidity of technique and the ability to effectively execute them on a training partner with a bit more conviction. IT has been great! Thank for the advice!

Wednesday, January 19, 2005

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

Warm-up
Tiger Moves - moderate tension - 10 reps - 5 second isometric contraction on the 10th rep for all 7 movements.

Standard grip pull-ups

2 minutes recovery between sets

1) bodyweight x 5 2) +25 lbs. x 5 3) +35 lbs. x 5 4) +45 lbs. x 4
5) +45 lbs. x 4 6) +35 lbs. x 5 7) +25 lbs. x 5 8) bodyweight x 8
9) bodyweight x 9 10) bodyweight x 5 (had enough!) = total reps of 55

Bar dips

2 minutes recovery between sets

1) bodyweight x 8 2) +25 lbs. x 8 3) +35 lbs. x 8 4) +45 lbs. x 6
5) +45 lbs. x 6 6) +35 lbs. x 8 7) +25 lbs. x 8 8) bodyweight x 12
9) bodyweight x 12 10) bodyweight x 14 = total reps of 90

Sit-up & bodyweight squat superset medley

4 continuous supersets.

1) military sit-ups x 25 then Great Gama squats x 25
2) military sit-ups x 25 then wide-stance ballet plie' squats x 25
3) military sit-ups x 25 then flat foot, feet forward & together squats x 25
4) military sit-ups x 25 then heels touching ballet plie' squats.

Total reps of sit-ups = 100 total reps of squats = 100

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

Comments
Skipped running setting myself up for some 200-400 meter interval training tomorrow.

That's it for me. Have a good day!

[gcs118]

Wow lots of dips and pull ups. Great work there, that's pretty impressive.

[ajarvis]

Your workouts tire me out just reading them lol. It is pretty impressive :

Hello ajarvis,

I know that you are a runner too. What's interesting about my workouts is that they toughen my mind which makes me a better runner. Push yourself, if you want to, you'd be surprised what you are capable of.

Thanks for your comment.

[candyass]

Great pullup work; the dips aint bad either.

Candyass,

Well I'm not dipping with 100 lbs. like you - now that's impressive, but I've got some decent volume which is where I'm at with my workouts. If we look hard enough at everyone's workout, there is something impressive if we look hard enough.

Have a good day!

[ajarvis]

Originally Posted by pierini

Hello ajarvis,

I know that you are a runner too. What's interesting about my workouts is that they toughen my mind which makes me a better runner. Push yourself, if you want to, you'd be surprised what you are capable of.

Thanks for your comment.

That makes sense. I find my biggest barrier is my mind. Especially on a treadmill.

Thursday, January 20, 2005

Arrived at the gym at 6:20 a.m.

Warm-up
Back hyperextensions - 1 x 50, then military sit-ups - 1 x 50, then cherry pickers - 1 x 50, and finally military sit-ups - 1 x 50. Total sit-ups = 100

Pull-up medley
1 set of 6 different types of pull-ups with 2 minute recovery between sets. Reps were 1-2 less than perceived maximum. This is what I did:

Standard grip pull-ups - 13
Standard grip chin-ups - 10
Close-grip pull-ups - 6
Close-grip chin-ups - 8
Wide-grip pull-ups - 7
Wide-grip chin-ups - 6

Total pull-ups = 50

Push-up medley
1 set of 6 different types of push-ups with 2 minute recovery between sets. Reps were what I wanted to do as I've done alot of push-ups this week and my shoulders were a little tight. This is what I did:

Great Gama push-ups - 20
Standard push-ups on knuckles - 20
Atlas push-ups - 20
Atlas II push-ups - 20
Liederman push-ups (feet 36" high) - 10
Wide position push-ups - 10

A personal trainer shared an observation that I had bad form for the Liederman push-ups. I accepted his comments and thanked him. I know he was correct. I was fatigued at that point.

Cardio
3-mile treadmill run at 1% grade. 1 mile warm-up at 8:34/mile pace. Then 200 meter repeats at 6:00/mile pace with 200 meter recovery (60% at 15:00/mile walk pace and 40% jogging/running ramping up the speed to 6:00/mile pace to continue with next repeat. I did 8 sets. Heart rate at start of workout was 92. Heart rate during repeats ranged from low of 142 at the end of the walk portion of recovery to high of 169. Heart rate at end of workout was 112. Time for 3 miles was 25:42. Then walk for a total of 30:00 on treadmill. Another great run and a super wet t-shirt.

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

Tonight
Thursday evening dojo workout.

Comments
Someone in the gym told me that I'm a little obsessive. My response to him was that aging is obsessive. It is constantly happening. So training hard with reasonable intensity is my way of equalizing the obsessive nature of aging.

Pax Domini sit semper vobiscum.

Friday, January 21, 2005

Arrived at the gym at 6:25 a.m.

Warm-up
Various warm-up stretches - 5 reps each movement.

Friday superset special
Completed 5 supersets of the following for time: 10 standard grip pull-ups, then 10 bar dips, then 40 military sit-ups, and finally 40 Great Gama squats.
Time was 33 minutes. Superset time completion ranged from a low of 5 minutes to a high of 8 minutes. Tough workout. The prevailing thought in my mind when doing this was QUIT!

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

Other
I'm tired and look forward to a relaxing weekend. Maybe some moderate-tension dynamic self-resistance/dynamic visualized resistance exercises and isometric contractions tomorrow. I'm going to San Francisco on a bus tomorrow with a group to participate in a pro-life rally and parade. Should be interesting as San Francisco is definitely not a pro-life city. Sunday is always a day of rest for me. Have a great weekend. Train hard and don't forget to evangelize a clean life and fitness to others.

Thank your mom that she was pro-life.

Edited pull-up and dip reps as the original post was incorrect.