Pierini's March 2005 Workouts

Friday, March 18, 2005

Arrived at the gym at 5:25 a.m.

Warm-up
Cherry pickers - 1 x 50 = 50 reps
Military sit-ups - 1 x 50 = 50 reps

Pull-ups
2 minutes recovery between sets

1) Standard-grip pull-up - 1 x 12
2) Standard-grip chin-up - 1 x 12
3) Close-grip pull-up - 1 x 7
4) Close-grip chin-up - 1 x 7
5) Wide-grip pull-up - 1 x 6
6) Wide-grip chin-up - 1 x 6

Total = 50 reps

Push-ups
1) Great Gama push-ups - 1 x 25
2) Standard push-ups on knuckles - 1 x 25
3) Atlas II push-ups - 1 x 15
4) Atlas push-ups - 1 x 15
5) Standard push-ups with feet elevated - 1 x 10
6) Wide push-ups with wide hand position - 1 x 10

Total = 100 reps

Cardio
Treadmill at 1% grade. Beginning HR was 94 bpm.

1) Run 1.0 mile warm-up, maximum HR at end was 148 bpm.

2) 400 meter repeats at 6:00/mile pace with 200 meter recovery. 4 sets. Maximum HR bpm at end of each 400 meters was 167, 169, 169, and 171.

3) 200 meter repeats at 6:00 mile pace with 200 meter recovery, 2 sets. Maximum HR bpm at end of each 200 meters was 164, and 164.

Total time for 3.0 miles was 25:06.

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

Enjoy your day!

Monday, March 21, 2005

Arrived at the gym at 5:25 a.m.

Warm-up

Cherry pickers - 1 x 50 = 50 reps

Marine PT Test

Standard grip pull-ups - 2 minutes or fail whichever comes first: 17 reps (failure came first) - 85 points

Military sit-ups - 2 minutes or fail whichever comes first: 70 reps (2 minutes came first) - 80 points

3-mile timed run - done on treadmill with 1% grade - 22:44
Mile #1 @ 8:09 (max HR of 164), mile #2 @7:37 (15:46 cumulative and max HR of 167) and mile #3 @ 6:58 (22:44 cumulative and max HR of 178?? - possible error in HR monitor as my maximum HR I believe is 175).
71 points

Total points on Marine PT test today - 236

This is 14 points off my PR of 250 points on February 18th. I'm OK with today's performance as I normally experience some fitness erosion during my busy work season. I'll continue to test once per month just to have a honest evaluation of where I am at.

You know, I never know what my workout will be until I get at the gym. I like it that way. What does everyone else do?

Have a great day!

Tuesday, March 22, 2005

Arrived at the gym at 5:10 a.m.

Today's workout has the theme: "something is better than nothing."

Superset
25 standard push-ups on knuckles, then
25 military sit-ups, and finally
25 Great Gama squats

x 4 supersets - this took approximately 12 minutes

Stretching
On the floor to stretch my hams/quads/glutes/etc. - this took approximately 3 minutes.

Today's "something is better than nothing workout" took approximately 15 minutes.

Then, shower & shave, update my posts here, so I can hit the deck running at work by 6:00 a.m. with plans of a 14 hour workday. Wish me well.

I'll check in with everyone tomorrow. Have a good day and train hard & smart.

Wednesday, March 23, 2005

Arrived at the gym at 5:10 a.m.

Today was day #2 of the "something is better than nothing" 30 minutes workouts. Here is what I did:

1) Standard grip pull-ups - 1 x 12 = 12 reps

2) Military sit-ups - 1 x 50 = 50 reps

3) Standard grip chin-ups - 1 x 13 = 13 reps

4) Cherry pickers - 1 x 50 = 50 reps

5) Treadmill - 1% grade - 2 miles in 16:10, then walk cool-down for total treadmill time of 18:00.

6) Stretching - hams/quads/glutes/etc.

Another 14 hour workday ahead. Fitness endurance spills over into work endurance. Have a great day!

[abarlament]

Great philosophy, something is better than nothing. I like that.

March 24, 2005

Arrived at the gym at 5:20 a.m.

1 set of cherry pickers for 50 reps

1 set of standard push-ups on knuckles for 50 reps

1 set of military sit-ups for 50 reps

1 mile run on treadmill at 1% grade in 6:58

additional walk cool-down on treadmill for a total treadmill time of 8:00

Quick on the floor to stretch my hams/quads/glutes/etc. as I normally do.

Short workouts are hard. Harder at 5:20 a.m. in the morning. Total time approximately 18 minutes. Was shooting for 15 minutes but "oh well".

Today's another 14 hour workday. No workout tomorrow as I am fasting on Good Friday. Shorter workday also. Hope to have a Saturday morning dojo workout as that part of my training has been lacking the last 3 weeks.

Have a good day everyone.

Pax Domini sit semper vobiscum.

[CF-OC_gal]

Hi pierene, nice to see you can still challenge yourself when life's other priorites get in the way. Come May I too am going to have to think hard about how to make it all fit into one day. At least like they say, if you love your job, you never have to go to work!

Happy Easter.

Saturday, March 26, 2005

Saturday morning dojo workout. Felt great as it had been two weeks.

I felt excited as I drove to the dojo, 30 miles away now that I have moved. Like an artist who hasn't painted for two weeks, or a writer who hasn't written in two weeks. Great moving meditation, allowing me to express myself fully. Great workout.

Now I'm at work. Everyone have a great day and a Happy Easter.

Monday, March 28, 2005

Arrived at the gym at 5:20 a.m.

Pull-ups - standard grip with 60 seconds recovery between sets:
16-5-5-5-4 = 35 reps

Military sit-ups - 60 seconds recovery between sets
85-30-25 = 140 reps

Cherry pickers - 1 x 50 = 50 reps

Treadmill at 1% grade
1 mile warm-up, starting HR of 90 bpm
400 meter repeats at 6:00/mile pace with 200 meter walk/jog/
accelerate pace recovery x 4 repeats
Maximum HR at end of repeat was 168, 170, 170, 170
Then walk for a total distance of 3 miles in 28:40

Stretching - on the floor for my standard stuff - stretching my
hams/quads/glutes/etc.

I need more sleep!

Have a good day everyone.

Wednesday, March 30, 2005

At home - 5:45 a.m.
Tiger Moves - first 3 movements - maximum intensity for 2 minutes, averaging 5-8 reps then 1 minute isometric contraction for a total of 3 minutes per movement.

Cardio
Brisk 17 block walk to downtown client. Took 24 minutes. Advantage of living in midtown is that I can walk to downtown clients. No more paid parking. I've paid enough over the years when downtown on business.

Time is tight. Won't be at the gym until Friday.

Thursday, March 31, 2005

6:00 a.m. morning workout at home

Standard push-ups on knuckles - 1 x 50 = 50 reps

Great Gama squats - 1 x 100 = 100 reps

Atlas bicep flex & press DVR - 2 minutes maximum intensity for 5 reps then 1 minute isometric contraction for a total of 3 minutes.

Samson press-out iso - count to 50

Lateral raise iso - count to 50

Power push-out iso - count to 50

All of the above exercises are from "Pushing Yourself to Power" book. DVR stands for dynamic visualized resistance.

Cardio

Another brisk 17 block walk from home to a downtown client. Today's time was 25 minutes. Must have hit an extra red light.

Planned tonight - walk home from client - another 17 block walk.

Updating from a client's location.

Have a great day everyone!