Pierini's January 2006 Workouts

January 1, 2006

9:30-11:00 a.m.

New Year's Day dojo workout. Hard workout, very anaerobic, just the way it should be. We've been doing this for many years and it is great. We all try a little harder on New Year's Day. Afterwards, a group photo and a toast for a great year. Then we meet for breakfast and have loads of fun just talking, joking, teasing, etc. A great bunch of karate buddies.

Relaxed the rest of the day, spent time scheming my workout for Monday.

That's about it. Happy New Year!

Pax Domini sit semper vobiscum.

[CF-OC_gal]

Sounds like a great start to 2006!

Best wishes to you for the new year in fitness.:

Thanks Brat!

I've just established my fitness goals for 2006 and I now realize that I've got a lot of work to do so I'll be posting here regularly to continue with the daily discipline and accountability that this wonderful forum gives me.

I will be checking out your stuff too, privately cheering for you in your pursuits.

Monday, January 2, 2006

Took the day off so a workout at home, starting at 12:30 p.m.
Supersets

SS #1 = dands, then bodyweight squats, then v-ups

SS #2 = Atlas II pushups, then cossack squats, then prone flutter kicks

SS #3 = standard pushups on knuckles, then walking lunges (forward and backward), then Russian twists with feet elevated

SS #4 = Atlas pushups, then bootstrappers, then Bonono forward bend pendelum swings

All supersets consisted of 20-15-10-5 = 50 reps per exercise, so 200 pushups, 200 leg exercises, and 200 ab/core exercises. Atlas and Atlas II pushups were done using my paralletes.

DVR Workout

DVR #1 = full-range pectoral contraction DVR

DVR #2 = standard pullups DVR

DVR #3 = military press DVR

DVR #4 = Atlas bicep flex & press

All DVRs were 10 medium tension, 25 second recovery, 8 hard tension, 25 second recovery, 6 maximum tension, 25 second recovery, then a 15-count isometric contraction.

This was a good workout. I did something similar to this about 3 weeks ago so I expanded on that workout. I'll do something like it again.

Used my heart rate monitor for this workout. First time using a heart rate monitor for a non-running workout. Average HR was 112 bpm (60% of my max) and highest HR was 138 (74% of my max).

Pax Domini sit semper vobiscum.

[.V.]

I'm going to have to look some of that see what in the world it is.:confused:

Tuesday, January 3, 2006

Arrived at the gym at 12:25 p.m. for a lunchtime quickie planned 30 minute workout. Actually spent 39 minutes by my heart rate monitor watch. Day #1 of preparing for the Marine PT test which I will self-administer in mid-February. So this is what I did during my lunchtime:

Standard grip pullups

12 reps with 2 minute recovery, then

6-6-6-4-4-4-2-2-2 reps with 1 minute recovery between sets, then

5-4-3-2-1 reps with 30 seconds recovery between sets. Total of 63 reps.

Military situps - Marine style

48 reps with 2 minute recovery, then

24-24-24-16-16-16-8-8-8 with 1 minute recovery between sets, then

20-16-12-8-4 with 30 seconds recovery between sets. Total of 252 reps.

Hadn't done military situps in a long time as I've been concentrating on v-ups and other advanced ab/core work. Definitely felt it in my hip flexors.

Average HR 112 bpm (62% of max). Highest HR 148 bpm (82% of max).

Later at home at 5:30 p.m.

After dinner, outdoors evening walk of 2 miles at a moderate pace, taking 31 minutes to complete.

One of my 2006 fitness goals is to train 250 days a year. I've defined a minimum training day as 60 minutes which I can split into 2 sessions of 30 minutes each. I almost didn't get my day but since it wasn't raining nor freezing cold, I decided that a quick evening walk would be rejuvenating which it was.

Tomorrow, I'd like to get a good handstand pushup workout and a good run.

Pax Domini sit semper vobiscum.

Wednesday, January 4, 2006

Arrived at the gym at 12:05 p.m. today for an extended lunchtime workout.

Handstand pushups

6 reps, then 2 minute rest

4-4-4-4 reps with 2 minute rest between sets

3-3-3 reps with 2 minute rest between sets

2-1 with 1 minute rest between sets (wanted to do 2-2 but failed on 2nd set).

1 with 1 minute rest

2-2-2-1-0 with 1 minute rest between sets. Failed at 29:20 for a total of 42 reps in a 30 minute workout.

After the 1 rep set, my plan was to do whatever rep sets necessary for a total of 50 reps without the 30 minute time limit. What I was reminded of today is that when you fail, you fail, that is it, you are done. Today was a good day, however, as my total HSPU volume was more than it has ever been.

I won't be doing HSPUs again for at least 3 days.

Ab/core workout

I had plans here, but after the HSPU workout, and wanting to get a good run in, I put this planned workout on the shelf for tomorrow.

Running

Treadmill at 1% incline. Started off at 6.5 mph for 5 minutes, then increased the speed by 0.5 miles every 5 minutes. Got as high as 9.0 mph on minute 25 which I maintained until I completed 4 miles in 30:47.

Average HR was 151 bpm (84% of max) and highest HR was 172 (96% of max).

Then I walked for 15 minutes at 4.0 mph.

Total running and walking was 5 miles in 45:47.

Stretching

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

A little longer workout than what I planned but that's OK. The beast has been tamed and I am hungry, chowing down on a can of tuna with taco sauce, then a peanut butter & jam sandwich and an orange. I'll be guzzling lots of water too.

Pax Domini sit semper vobiscum.

Thursday, January 6, 2006

Thursday night run with the Fleet Feet running group.

Brisk 1-mile+ walk prior to the run taking about 22 minutes.

Ran 5 miles in 41:03. Average HR of 154 bpm (86% of max) and highest HR of 160 bpm (89% of max). Definitely tired today - back-to-back hard running workouts. Plus today my left knee started talking to me again at about mile 3 so I had to shorten my stride. I'll take at least 3 days off from running and make sure that I don't have back-to-back hard runs again. Today's time was 1:17 slower than last week.

Oh, I put in some good stretching afterwards outside the store. Relatively nice as far as winter nights goes. That tells me that more rain is right around the corner.

Pax Domini sit semper vobiscum.

[.V.]

Originally Posted by pierini

Wednesday, January 4, 2006 chowing down on a can of tuna with taco sauce.

I thought I was the only one that ever ate that. Wrap it up in a small whole wheat soft taco wrapper and you have an instant tuna taco - delicious. Add some lettuce, tomato, onion, and bell peppers, now you have almost a balanced meal.

I sense a hungry man typing that post.

[.V.]

Naah, I love mexican but don't love to get fat. So when I go to the local mexican place I show them how to modify my favorites into things I can eat. They don't understand it, don't speak english very well yet, and I can't just explain it because my spanish is worse than thier english. My friend who understood fitness (she was a beauty pageant competitor, fitness competitor (their equivalent), and karate competitor in mexico - and could translate for me well, she's not acutally deported, but can't get back in the country.

Tuna tacos, chicken taco salad, there are always healthy ways to do it if you look for them (and use enough hot sauce).

Friday, January 6, 2006

Good morning everyone - at least in my part of the world. Just checking in as today is 100% complete rest for me. My legs are telling me that and it's time anyway.

Hope everyone has a great weekend. If it is not your day to have complete 100% rest, then train hard, train smart, and don't be afraid to put the pedal to the metal.

Pax Domini sit semper vobiscum.

[.V.]

To qoute a wise dude, "listen to your body".

Saturday, January 7, 2006

8:30 a.m. - Saturday morning dojo workout. Left knee is on the mend again.

11:00 a.m. - Quick visit to the gym on the way home.

Standard grip pullups- #1 = BW x 5 - #2 = BW + 45 lbs. x 6 - #3 = BW + 45 lbs. x 6 - #4 = BW + 45 lbs. x 4. Recovery between sets of approximately 3 minutes.

Pullup/chinup medley - #1 = standard grip pullups x 5 - #2 = standard grip chinups x 5 - #3 = close grip pullups x 5 - #4 = close grip chinups x 5 - #5 = wide grip pullups x 3 - #5 = wide grip chinups x 3. 30 second recovery between sets. Goal was 5 reps for each set but couldn't manage 5 reps for sets #5 and #6.

Total pullups/chinups today were 48 reps.

Marine military situps - fast 20-20-20-20-20 = 100 reps with 30 seconds recovery between sets.

Overall, a 1 hour dojo workout and a quick 30 minute gym workout.

Sunday is a day of rest. Enjoy your weekend.

Pax Domini sit semper vobiscum.

Sunday, January 8, 2006
100% day of rest.


Monday, January 9, 2006

7:00 a.m. at home 30 minute workout

1) Full-range pectoral contraction DVR
2) Military press DVR
3) Standard pullup 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 31:30.

Tough!

4:00 p.m. at the park

Tried to go on a 5-mile run, got about 200 meters into it and realized that I am injured, left knee again. So instead walked as fast as I could for 5 miles. I could have walked faster but my left knee limited my stride and speed. Completed 5 miles in 69:38. Average HR was 103 (56% of max) and highest HR was 114 (62% of max).

Due to my conditioning from running, I'm having a hard time getting my HR up even with brisk walking. I need some incline or a heavyhands workout. I may not be able to run for at least 1 week so I'll have to make the best of it with brisk walking.

I was at a seminar all day on Monday and will be at it again on Tuesday.

Pax Domini sit semper vobiscum.