Pierini's January 2006 Workouts

[tim_mcf]

You could try walking with a heavy pack on your back.

Tim, thanks for the tip. I might try that but my first preference is to introduce some incline to my fast walking.

Tuesday, January 10, 2006

6:00 a.m. at home - dynamic visualized resistance (DVR) exercises

1) Horizontal double punch press DVR

2) Atlas bicep flex & press DVR

3) McSweeney wrist twist DVR

For each DVR I did the following: 3 x 10 reps at medium tension, 3 x 8 reps at hard tension, 3 x 6 reps at maximum tension, and 1 x 20-second isometric contraction. 30 second recovery between sets and 60 second recovery between DVRs. Total time to complete was 30:03.

Another tough early-morning DVR workout. I'm liking this cadence.

4:00 p.m. at the park

A 3 mile walk in 40:46. This is a 13:35/mile pace a little faster than yesterday. Average HR was 107 (58% of max) and highest HR was 130 (70% of max).

I definitely cannot run and I'm getting this uncomfortable feeling that it's going to be a while. We'll see, playing it by ear, day by day. Darn, looking at other people running today made he happy for them and confirmed the obvious that I sure enjoy running. Fast walking is a nice alternative but is sure time consuming. There's nothing like running hard to work the heart.
At a continuing education seminar again today but tomorrow I'm back in the office and the gym. It's time for a handstand pushup workout.

Pax Domini sit semper vobiscum.

Wednesday, January 11, 2006

Arrived at the gym at 11:50 a.m. for a lunchtime workout.

Superset

handstand pushups x 4, then v-ups x 15, then back hyperextensions x 15. Completed 10 supersets in 38 minutes. Totals: HSPU = 40, v-ups = 150, and back hyperextensions = 150.

1) Seems like it shouldn't take this long but that's what it took today.

2) I felt real strong when doing all sets of the HSPUs, thanks to the recent military press DVRs I've been doing: 3 x 10 medium, then 3 x 8 hard, then 3 x 6 maximum, then 1 x 20 second isometric contraction (30 second recovery between sets).

3) V-ups were the toughest of the exercises, particularly during the last 4 supersets.

Treadmill walking workout

Started out at 4.0 mph at 5% incline. Every 3 minutes I increased the incline by 1%. Completed 3 minutes of 10% incline at 18 minutes. Then stayed at 10% incline but increased speed by 0.1 mph every minute until I was at 10% incline and 4.7 mph at 25 minutes. Then dropped to 4.0 mph and 5% incline for the remainder.

Completed 2 miles in 29:14.

Incline really elevates the heart rate. I'll be doing more of it while my left knee is on the mend. Average HR of 133 bpm (72% of max) and highest HR of 162 bpm (88% of max). Finally, a good cardio workout!

Thursday's workout is to be determined, but Friday will be a pullup/military situp workout. Cardio on both days.

Pax Domini sit semper vobiscum.

[Klinger]

40 handstand pushups. Nasty! You're the unequivocal HSPU king.

PS: Tough luck on the knee. It will heal, though. Nothing that time and positive thinking can't fix.

Thursday, January 12, 2006

Arrived at the gym at 11:50 a.m. for a lunchtime workout.

60-MINUTE CARDIO BLITZ

Four components today, each lasting 15 minutes, and each including a Tabata-protocol element. The numbers in parentheses are 1) my heart rate at the end of the 10 minute session and 2) my heart rate at the end of the 8th set of the Tabata-protocol. This is what I did:

1) Concept 2 Rower - 10 minutes at a challenging rowing pace, then 4 minutes Tabata-protocol, then 1 minute cool-down. Completed 3,200 meters in 15 minutes. (120/151 bpm)

2) Elliptical trainer - 10 minutes at an increasing incline and resistance level, then 4 minutes Tabata-protocol, then 1 minute cool-down. Completed 3,200 meters in 15 minutes (134/160 bpm)

3) Heavyhands with 5 lb. dumbells at 1% incline and 4 mph on the treadmill - 10 minutes at a challenging pump pace, then 4 minutes Tabata-protocol consisting of simultaneous overhead presses (25 reps in 20 seconds and 200 reps in 4 minutes), then 1 minute cool-down. Completed 1,600 meters in 15 minutes (144/162 bpm)

4) Treadmill walking at 10% incline and 4 mph for 10 minutes, then 4 minutes Tabata-protcol consisting of 15% incline, then 1 minute cool-down. Completed 1,600 meters in 15 minutes (144/162 bpm)

Total duration was 65:49. Average HR was 136 (74% of max) and highest HR was 162 bpm (88% of max). Total time spent changing stations and getting a drink of water was 5:49.

I'm hungry!

Pax Domini sit semper vobiscum.

[Eric_B]

Those hand stand pushups are very impressive. Awesome job! :

Friday, January 13, 2006

Arrived at the gym at 12:05 p.m. for another lunchtime workout.

Armstrong Day #1 Pullup Workout

I have not done this in a while. It's 5 sets of maximum effort pullups with 90 seconds recovery between sets.

Today I did: 17-7-6-5-5 = 40 reps. On 1/24/2005 I did: 15-9-6-6-6 = 42.

Conclusion: muscular endurance was better last year as I was doing a lot more volume. First set max is better due to benefit of pullup DVR workout I've been doing. I'm only 1 rep off my PR of 18 reps. My goal is to bang out 19 or 20 reps when I take the Marine PT test in February.

Marine military situps

Using the Armstrong Day #1 pullup cadence as described above, I did Marine-style military sit-ups as follows: 71-35-35-35-24 (to equal 200) = 200 reps. I limited the first set to 2 minutes rather than failure but I was pretty close to failure at that point.

On 1/31/2005 I did: 75-35-35-35-20 (to equal 200) = 200 reps. On this date, I did 72 reps for what was a PR at that time. I'm not sure what my 2-minute PR is but it's probably close to the 72 reps.

Conclusion: Not a bad effort today. I've not really done alot of military situps lately as I've concentrated on v-ups. The situps really work the hip flexors hard so I need to do more of them to build up my hip flexor endurance. My goal is to bang out 75 to 80 reps in 2 minutes when I take the Marine PT test in February.

More Pullups & Chinups

So then I did a pullup/chinup medley consisting of 1 set of 10 different types of pullups/chinups with a 2 minute rest between sets. This is what I did:

1) Standard grip pullups x 12

2) Standard grip chinups x 9

3) Close grip pullups x 5

4) Close grip chinups x 7

5) Wide grip pullups x 5

6) Wide grip chinups x 5

7) Neutral grip pulups (palms facing each other) x 5

8) Wide grip, behind-the-neck pullups x 4

9) Commando pullups x 6

10) Horizontal pullups x 6

Total of this medley = 64 reps.

Total pullups/chinups today = 104 reps.

Stretching

A brief session of standing stretching of my pecs, back, traps, biceps, triceps and shoulders.

Have a great weekend.

Pax Domini sit semper vobiscum.

Saturday, January 14, 2006

8:30 a.m.

Saturday morning light-dojo workout - respecting my left knee.

11:00 a.m.

Stopped by the gym on the way home to beat some ongoing DOMS to the punch.

1) Standard grip pullups - 1 x 15

2) Dips - 1 x 20

3) Military situps - 1 x 50

4) Bodyweight squats - 1 x 100

5) Elliptical trainer - goal was to train at the 60-70% range of my maximum
heart rate - 110 to 130 bpm. Did a criss-cross workout for the first 20 minutes. Set my HR monitor beeper and worked up to 130 bpm (the criss), then slowed down to 110 bpm (the cross). Kept this cadence up, criss-crossing within my training range.

Then at 20 minutes, did a Tabata-protocol, 20 seconds of maximum effort with 10 seconds recovery for 8 sets. Then spent the last 6 minutes within the 110-130 bpm training range.

Totals: 30 minutes - 3.55 miles - 3,619 strides - average HR of 127 bpm (69% of max) - high HR of 161 bpm (87% of max) - Total time in training zone of 20:14.

I will spend 1 more week with non-running cardio workouts to keep my HR conditioning. Then I'll try running again and see what's up. If everything goes smooth, that'll give me 3 weeks of running training for my February Marine PT test 3 mile run. I believe I have enough muscle memory and training reserve to allow me to still run well after a 2 week break.

I really like the training I did this week so I'll probably repeat it the upcoming week.

Pax Domini sit semper vobiscum.

[.V.]

Looks like a nice change. At least you won't get bored. I don't know though, you do seem to enjoy your running.

[abarlament]

That workout from friday looked intense, damn that's a lot of pulling!

Sunday, January 15, 2006

An active rest day watching NFL football and taking a power nap (doesn't count as cardio).

Later in the evening I had a 1-mile moderate-pace walk to church, then an hour later, a 1-mile moderate-pace walk home.

Basically, a non-training day.

Monday, January 16, 2006

Arrived at the gym at 7:50 a.m.

Dynamic visualized resistance (DVR)/Bodyweight squat workout

This workout is similar to what I did last Monday except rather than taking 30 seconds rests between sets I did 10 reps of bodyweight squats. And, I wore my HR monitor to see how this type of training compares to the Elliptical trainer workout that I did later.

1) Full-range pectoral contraction DVR

2) Military press DVR

3) Standard pullup DVR

For each DVR I did 3 x 10 reps at moderate tension, then 3 x 8 reps at hard tension, then 3 x 6 reps at maximum tension, and finally 1 x 30-count isometric contraction. Between each set I did 10 BW squats. I rested 1 minute between DVRs. Total of 300 BW squats completed.

Another tough workout. Very challenging during the maximum tension part of each DVR.

This workout took 35:10 to complete.

Average HR of 123 bpm (66% of max) and highest HR of 150 bpm (81% of max).

Then I took a 10 minute rest.

Elliptical trainer

Set the resistance at 10 and the crossramp at 10. A 30 minute workout completing 4,180 strides and 4.16 miles.

Average HR of 143 bpm (77% of max) and highest HR of 158 bpm (85% of max).

Pax Domini sit semper vobiscum.

Tuesday, January 17, 2006

Arrived at the gym at 11:50 a.m. for a lunchtime workout.

Dynamic visualized resistance (DVR) exercises/walking lunges

1) Atlas bicep flex & press DVR
2) Horizontal double punch DVR
3) McSweeney wrist twist DVR

For each DVR, I did 3 x 10 at moderate tension, 3 x 8 at hard tension, 3 x 6 at maximum tension, and 1 x 30-count isometric contraction. Between each set I did 10 walking lunges for a total of 300 walking lunges. I rested 1 minute between DVRs.

Total time was 37:06. Average HR of 133 bpm (72% of max) and highest HR was 156 bpm (84% of max). A little higher bpm than yesterday. I don't know if it was due to the DVR effort, greater effort to perform walking lunges versus bodyweight squats, or pure random factors. The difference might not even be significant.

Treadmill walking

4 miles per hour with an incline ranging from 3% to 10%. Performed a criss-cross workout with a training HR range of 110-130 bpm. Planned on 30 minutes and 2 miles but only did 15 minutes and 1 mile. Saving some endurance reserves for a tougher workout tomorrow.

Average HR of 121 bpm (65% of max) and highest HR of 133 bpm (72% of max).

Tomorrow is handstand pushup training day, blasting the abs, and hopefully some Tabata-protocol cardio training.

Pax Domini sit semper vobiscum.

Wednesday, January 18, 2006

Arrived at the gym at 11:45 a.m. for a lunchtime workout.

Handstand pushups

HSPU x 5 then rest 3 minutes.

HSPU x 5-4-4-4-4-3 with 2 minute rest between sets.

HSPU x 2-2-2-2-2-2 with 1 minute rest between sets.

HSPU x 1-1-0 with 30 seconds rest between sets.

Total reps today = 43.

Today I felt tired and was unable to establish the mind-muscle connection that is essential to doing HSPU successfully. I lacked concentration and forced the reps more. I was shooting for 50 reps today and that was too ambitious, particularly on an off-day. Note to myself: Next time do these after a day of rest.

Ab/core

I had a great workout planned but I decided to shelf it until next workout in favor of getting my cardio workout completed.

Elliptical Trainer

Started off with a resistance of 10 (out of 20) and a crossramp of 10 (out of 20) for 15 minutes. Then increased resistance and crossramp by 1 and every 3 minutes thereafter. Completed minutes 27-30 at resistance of 15 and crossramp of 15.

Total of 30 minutes, 4,874 strides, and 4.19 miles.

Average HR was 150 bpm (81% of max). Highest HR was 170 bpm (92% of max). Time in planned training zone of 148-160 bpm (80-90% of my maximum HR) was 18:26. It took a long time to reach 148 bpm and that accounted for me spending only 62% of my workout in the zone.

It's time to take a recovery day.

Pax Domini sit semper vobiscum.

Thursday, January 19, 2006

6:15 p.m. - Thursday evening dojo workout.

Pax Domini sit semper vobiscum.

[maverick]

HSPU x 5, thats a massive improvement from when you started man, keep it up! You'll be banging out double digits in no time.: