Pierini's June 2005 Workouts

Wednesday, June 1, 2005

7:00 a.m. at home

PYTP DVRs - CH-1, Tiger Moves 1-3, DVR overhead press, DVR pull-ups (20 reps) and BI-10 - all at maximum intensity for 10 reps except for the DVR pull-ups as noted, followed by a 10-count isometric contraction.

Throughout the day

Walked to client's location, walked during lunch hour and walked home. Total distance covered was 3.5 miles.

Arrived at the gym at 6:15 p.m.

Had to go to my office to do some client billings and other stuff as I have been away from my office. Stopped by the gym first and did the following:

1) Standard grip pull-ups - 1 x 15
2) Standard push-ups on knuckles - 1 x 25
3) Military sit-ups - 1 x 50
4) Standard grip chin-ups - 1 x 12
5) Atlas II push-ups - 1 x 25
6) Crunches on a balance ball - 1 x 50
7) Heavyhands on treadmill at 0% grade - 4 miles per hour with 5 lb. dumbells for 15 minutes covering 1 mile.
8) Running on treadmill at 1% grade - Ran 2 miles in 15:28, then walked at 4 miles per hour for a cool-down for a total treadmill time of 20 minutes covering 3.3 miles.
9) On the floor to stretch my hams/quads/glutes/etc.

Oh, someone broke into my car in front of my house in broad daylight and stole my sweaty gym bag. Shattered the driver side window. Repair cost of $120 (wife got a good deal). Stole my gym bag, sweaty gym clothes, toiletries, my trusted heart-rate monitor that I've owned and used faithfully for almost 10 years, and my cherished black belt that I've owned for 11+ years. I'm a lost soul but I will come back. Had to use a plastic grocery bag today for my gym bag. I feel like a poor man again. Oh well, it could have been worse.

Train hard and train smart, and say a prayer for the poor soul who was so desperate that he had to break into my car.

[gcs118]

You're quite the guy I'll have to say. Asking us to say a prayer for that thief is very kind, I'd probably be asking to chop off his hands. And the plastic bag gym bag...I'd be embarrassed yet you seem to have no problem with it. You are certainly one of a kind pierini.

Benefits of a middle-age man. You'll understand in 30+ years.

Thursday, June 2, 2005

Walk to client's downtown location from home in a.m. and walk home in p.m. Distance covered approximately 2.6 miles.

Evening bicycle ride. Stopped by 3 client's homes who all lived in same vicinity. Distance covered approximately 4 miles.

It's Friday and I hope to get something in this evening. I need a good anaerobic blitz to tame the beast.

[gcs118]

I'd love to take a bike ride around my neighborhood. I was in the bike shop yesterday and they have some neat looking bikes. Unfortunately my bike is buried in crap in the garage and has flat tires (or popped ) lol

Friday, June 3, 2005

Lazy Man Cardio

Walk to client's downtown location from home. Walk to library during lunch hour, and walk from client's downtown location to home. Total distance covered approximately 3.3 miles.

Evening

PYTP - Liderman chest press DVR, Tiger Moves #1 to #3 DVR, overhead press DVR, pull-up DVR and Atlas bicep flex and press DVR. 5 reps of maximum intensity with a 10-second isometric contraction except 20 reps at maximum intensity for overhead press DVR and pull-up DVR.

Something is better than nothing!

Saturday, June 4, 2005

8:45 a.m.

Saturday morning dojo workout.

11:30 a.m.

At the gym.

1) Standard grip pull-ups - 1 x 15
2) Standard push-ups on knuckles - 1 x 30
3) Military sit-ups - 1 x 75
4) Standard grip chin-ups - 1 x 15
5) Dips - 1 x 15
6) Cherry pickers - 1 x 75
7) Heavyhands workout on treadmill at 0% grade - 4 miles per hour pace using 5 lb. dumbells. 2 miles in 30 minutes.
8) Running on treadmill at 1% grade - 4 miles in 29:40, then walk cool-down for a total time of 35 minutes covering 4.4 miles.
9) On the floor to stretch my hams/quads/glutes/etc.

Finally got in one of my "tame the beast workouts", and a double. Feels real good!

Got to get to the store and buy me a new gym bag. Still using my "poor man gym bag" except today was a brown grocery store bag. Miss my gym bag. Kind of like a "fitness purse".

That's it for me until Monday. Enjoy the rest of your weekend.

[abarlament]

Awesome running man, lots of people can't do three miles in 29 mins!

Monday, June 6, 2005

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

Warm-up

1) Back hyperextensions - 1 x 25
2) Hanging knee lifts supported by forearms on one of those what-do-you-call-them devices - 1 x 25
3) Back hyperextensions - 1 x 25
4) Military sit-ups on a 3-rung incline ladder - highest incline 1 x 10, then middle incline 1 x 10, then lowest incline 1 x 10, then supine (normal) 1 x 20 for a total of 50 reps. Only rest was to move the incline.

Pull-ups

All pull-ups were standard grip.

1) Bodyweight (BW) x 5
2) BW x 45 lbs. x 5 for 2 sets
3) BW x 45 lbs. x 4
4) BW x 10 reps

Total of 29 reps

Cardio

Heavyhands on treadmill at 0% grade at 4 miles per hour with 5 lb. dumbells. 1 mile in 15 minutes.

Comments

I was lacking a little motivation this morning. Happens every now and then. Left knee is a little sore so decided to listen to my body. Oh well, that's the way it goes. Something is better than nothing.

Have a good day!


7:00 p.m. edit

Relaxing 30 minute walk around Southside Park. Began walk by doing 25 standard push-ups on knuckles. Every 4 minutes thereafter, I did another 25 reps. I completed 200 reps in 28 minutes, walked another 2 for a total walk of 30 minutes. Beautiful evening.

Tuesday, June 7, 2005

1) 4.2 mile early morning run at McKinley Park. 4.2 miles in 39:29, a little slow but my left knee is tentative.

2) Total of 4 miles of walking throughout the day. Walked to client's downtown location from home, walked during the lunch hour, then walked home.

3) Evening workout - heavyhands workout with 5 lb. dumbells walking around Southside Park. Total of 35 minutes covering 2.3 miles. This is the first time that I completed 5 sets of my heavyhands 7 minute medly. It is easier doing this workout walking outside than on the treadmill. The evening weather was absolutely pleasant and I am sure that helped.

4) Cool-down of a quick push-up workout doing standard push-ups on my knuckles. 3 minute recovery between sets. 25-25-25-22 = 97 reps.

Overall, I got my workout in, spread throughout the day. I feel good about that.

[gcs118]

Lookin' good. I need to start doing some more cardio. I think I'm going to buy a jump rope, or weighted jump rope. I'm tired of running lol I did it for 4 years.

If you are tight on funds, there are always burpees or bodyweight squats, done Tabata-protocol style. Only takes 4 minutes.

[gcs118]

What are burpees? I'd rather not to the BW squats because it might interfere with the actual weighted squats in my lifting routine.

[CF-OC_gal]

Hi pierini - It's nice to see someone still so consistent and disciplined! : Hope you have a great day.

gcs118 - Check this out for burpees. I tried them last January. All I can say is "humbling" but if you start with however many 2,3,4 reps you will get some benefit.

http://www.discussfitness.com/showth...hlight=burpees

Thanks Brat. Nice to see that you are posting again. I get alot from your posts.

Thursday, June 9, 2005

1) CH-1 Liederman chest press
2) All 7 Tiger Moves
3) BI-10 Atlas bicep flex and press
4) SH-3 deltoid raise (side)

All of the above done for 5 reps of maximum intensity then a 10-count isometric contraction.

Then walk to downtown client from home and walk during lunch hour for total of 2.3 miles.

Did not walk home as usual as I've wrapped up work at this client's location and I had my laptop computer, printer and 2 briefcases of files so had my wife pick me up.

Still trying to figure out what's going on with my left knee.

Friday, June 10, 2005

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

1) Superset of back hyperextensions x 25 then low-incline military sit-ups x 25. Completed this superset before the beginning of the 3-set pull-up variation described below. Completed total of 6 supersets for 150 reps each. Last set of military sit-ups was supine (flat) rather than low incline.

2) Pull-up workout - consisting of 3 sets of 6 different types of pull-ups
as follows:

Standard grip pull-ups: 10-8-6
Standard grip chin-ups: 10-8-6
Close grip pull-ups: 6-6-6
Close grip chin-ups: 8-6-5
Wide grip pull-ups: 6-6-4
Wide grip chin-ups: 6-6-5

Completed total of 114 reps

3) Treadmill running at 1% grade

Warm-up of 1,600 meters

200 meter repeats with 200 meter recovery at 10:00/mile pace. Completed 4 sets at the following paces: 1) 6:00/mile pace, 2) 5:53/mile pace, 3) 5:46/mile pace, and 4) 5:40/mile pace.

Then did 400 meter repeats with 200 meter recovery at 10:00/mile pace. Competed 4 sets at 6:19/mile pace.

Then 400 meters at 6:40/mile pace with 200 meter recovery.

Then 200 meters at 5:27/mile pace with 200 meter recovery.

Completed 4 miles in 31:18. Then walk cool-down at 15:00/mile pace for total distance completed of 4.25 miles in 35 minutes.

4) Standing stretching of my hams/quads.

I still think something is going on with my left knee. I'm hoping it's not a torn meniscus (spelling??).

Have a great day.