Pierini's March 2005 Workouts

Tuesday, March 1, 2005

Brief morning workout at home as I am going directly to a client's location today. Started my workout at 5:40 a.m.

Cherry pickers - 1 x 50 = 50
Military sit-ups - 1 x 50 = 50
Wide stance, toes at 45 degree angle full squats - 1 x 50 = 50

Tiger Moves - maximum intensity - 5 reps each movement with a 15 second isometric contraction at the end of the 5th rep.

Wednesday, March 2, 2005

Arrived at the gym at 6:30 a.m.

Warm-up
Back hyperextensions - 1 x 50 = 50
Military sit-ups - 1 x 85 = 85 (new single set PR)
Cherry pickers - 1 x 50 = 50

Pull-ups
Standard grip, 5 sets with 90 seconds recovery between sets.
16-8-6-6-6 = 42 reps

Dips
5 sets with 90 seconds recovery between sets. 22-13-10-10-8 = 63 reps

Cardio
Treadmill at 1% grade. 1.0 mile warm-up in 9:20. 400 meter repeats @ 6:00/mile pace with 200 meter interval walk/jog/accelerate recovery. Maximum HR at end of each repeat was as follows: 169, 169, 173, 170. Then 0.25 mile run and finally 0.25 mile walk cool-down. Total time for 3.0 miles was 26:20.

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

Have a great day!

Friday, March 4, 2005

Arrived at the gym at 5:40 a.m. Workouts are quick these days due to my work. I'll experience a little fitness erosion the next 6 weeks but not so much as to rebound by the summer. Here is the quickie that I did this morning:

Warm-up
Cherry pickers - 1 x 50 = 50
Crunches - feet crossed and raised with hands behind neck - 1 x 50 = 50

Superset
5 standard grip pull-ups, then 10 standard push-ups on knuckles and concluded with 15 bodyweight squats, full-range, feet-flat.

Completed 10 supersets in 14:52.

Total of 50 pull-ups, 100 push-ups and 150 squats.

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

Then time for a quick s_ _ _, shower and shave, then to work by 6:30 a.m.

Work out extra hard for me today. Have a great day. I'll be thinking of you on Saturday when I am working.

Saturday, March 5, 2005

Saturday morning dojo workout.

Now I'm at my office looking out the window. Today is a beautiful day. The four walls inside my office look the same - spring, summer, fall & winter.

Enjoy your weekend, outdoors hopefully.

Monday, March 7, 2005

Arrived at my office at 6:30 a.m.

Tiger Moves - maximum intensity - 5 reps of each movement with a 15 second isometric contraction at the end of the 5th rep.

I'm going to try to squeeze in some other stuff during the day, taking little mini breaks to align the spine after being on the computer. Maybe some push-ups and another round of Tiger Moves. If I do anything significant, I'll edit this post.

Today's weather forecast, sunny and 75 degrees. From the inside of my office, forecast is 70 degrees and light from the fluorescent lighting.

I've noticed, now that I am only working out 3 days per week, that I am experiencing muscle-soreness (delayed onset muscle soreness). I didn't experience this when I was doing my crazy, high-volume daily workouts. Interesting isn't it?

So my cadence as previously posted is three times per week, short workouts with high intensity. I've thought about an extra day consisting of Tiger Moves, maximum intensity, for breakfast, lunch and dinner, so maybe that extra day will be on a Monday. Otherwise, it will be Wednesday and Friday at the gym, and a Saturday morning dojo workout.

Have a great day everyone, and train a little extra harder for me.

[abarlament]

Regarding soreness, your high rep stuff is what some powerlifters and other lifters do on their days off from weights to increase blood flow, decreasing soreness. They call it GPP.

I'm not sure if I asked you yet, but what kind of martial art do you train?

Monday, March 7, 2005 supplement

Today at work I performed the following superset 4 times throughout the day:

25 cherry pickers, then 25 standard push-ups on knuckles, followed by 25 Great Gama squats.

Did at (1) 7:35 a.m. (2) 8:25 a.m. (3) 12:50 p.m. and (4) 4:00 p.m.

That's it for today. I need to sneak these in throughout the day as it is a nice break from sitting on my rump all day in front of a computer.

Tuesday, March 8, 2005

Arrived at the gym at 5:45 a.m.

Cherry pickers - 1 x 50 = 50 reps

Standard grip pull-ups - 1 x 17 reps (almost had 18 but it wasn't good enough). Elbow tendonitis is easing as my volume has decreased substantially. I believe I will get my 18th rep sometime in the next two weeks.

Military sit-ups - 1 x 70 in 2 minutes max.

Treadmill run - 1% grade - 0.5 mile warm-up in 5:00. 2.0 miles in 14:45 (first mile in 7:44 with max HR of 161, and second mile in 7:01 with max HR of 167). Had plans on running 3 miles but I just didn't have the fuel to do it. I need to eat my orange in the morning before my workouts but I am still not in my standard groove in the new home. Then I walked for another 5:15 at 4 miles per hour. So total time on my treadmill this morning was 25 minutes.

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

At work by 7:00 a.m. for another long day.

This evening I hope to take a brisk walk in my new neighborhood while my wife is at an evening church event. Then, maybe some kicking drills and, perhaps, some katas. Call it a mini home dojo workout.

Have a great day.

[abarlament]

Looks like you had a good workout this morning! Nice running and situps. Keep hitting the pullups, 18 is sure to come soon. I'm up to 6 standard pullups now

Thursday, March 10, 2005

Arrived at the gym at 5:50 a.m.

Warm-up
Back hyperextensions - 1 x 50 = 50
Military sit-ups - 1 x 75 = 75
Cherry pickers - 1 x 50 = 50

Pull-ups
Bodyweight standard grip pull-ups - 1 x 12 = 12
Bodyweight standard grip chin-ups - 1 x 12 = 12

Push-ups
Standard push-ups on knuckles - 1 x 30 = 30

Dips
Bodyweight - 1 x 14 = 14

Cardio
Treadmill at 1% grade - 2 miles in 16:46.
Mile #1 in 8:56 with maximum HR of 156
Mile #2 in 7:50 with maximum HR of 164
Then walk cool-down at 4 mph for a total time on the treadmill of 20 minutes.

Stretching
On the floor for an abbreviated stretching session of my hams/quads/glutes/etc.

Other Comments
Weather forecast today: sunny and 80 degrees with clear blue skies.

Inside my office: 70 degrees maybe a little A/C and light (artificial).

Train extra hard for me and enjoy the outside.

Pax Domini sit semper vobiscum.

Friday, March 11, 2005

Quick morning workout at home starting at 5:30 a.m.

Tiger Moves - maximum intensity for 5 reps with a 30-second isometric contraction at the end of the 5th rep. Took around 2 minutes and 30 seconds to complete each Tiger Move on average.

I did these immediately upon awakening, wrapped a beach towel around myself as I went downstairs to the kitchen to prepare my brown bag lunch. Hair was wild and all over the place from a good night's sleep. I looked at the reflection of myself in the kitchen microwave & oven door windows to make sure that I was engaging all my muscles during the Tiger Moves. What a character in my appearance.

Do you think there would be any demand for a video of me performing the Tiger Moves with this character and setting? Maybe I could get rich and not have to work so hard at my real job.

Enjoy your day and your workout.

Saturday, March 12, 2005

Early bird special at 5:30 a.m. at home
Played around with isometric contractions and dynamic visualized resistance/dynamic self resistance movements for the chest and shoulders. By playing around, I mean experimenting. No reps counts, just trying things out and evaluating.

Saturday morning workout at dojo at 8:30 a.m.
The normal workout, kihon and waza.

At the gym at 11:30 a.m.
After running some errands, I stopped at my gym to take a shower before reporting to work. Banged out 1 set of 15 reps of standard grip pull-ups.

Comments
Another beautiful Saturday, third week in a row, and I am indoors working. Outside the temp is in the low 80s, and the sky is jet blue and sunny. Inside, I have the A/C on and a fan blowing in my face.

Enjoy your weekend, outside preferably.

[abarlament]

wazaaaaaaaaaap.

Sunday, March 14, 2005

At home at 6:30 a.m.
Performed the following medley for each of these body parts: chest, back and shoulders:

1 dynamic self-resistance exercise at moderate+ intensity for 2 consecutive minutes, then 1 minute rest,

1 dynamic visualized resistance exercise at maximum intensity for 2 consecutive minutes, managing 5 reps total, then 1 minute rest, and concluded with

1 minute isometric contraction.

I rested 2-3 minutes before going to the next body part.

This morning workout took around 30 minutes.

1:30 p.m.
Drove my wife to her prayer meeting and had two hours to kill. Found a local high school. Beautiful day. Lot's of people outdoors playing baseball, riding bicycles, kicking the soccer ball around, and just sitting. Decided to make productive fitness use of my time so did the following workout in a superset format:

1) 10 standard grip pull-ups, followed by
2) 800 meter walk, followed by
3) 40 standard push-ups on knuckles, and concluded with
4) 800 meter walk

I completed 5 of these supersets in 90 minutes. I thought about running the 800 meters but I had pants on, the weather was warm and I didn't want to work up an excessive sweat. Besides, Sunday is supposed to be my day of rest, so the above workout was more of a "very active rest".

In summary, this workout was: 50 pull-ups, 200 push-ups and 5 miles of walking. Average speed of the walking was a 15-16 minute per mile pace.

I'll probably rest today, Monday, and be at the gym early tomorrow morning. Got lots of work to do. Have a good day everyone.

Wednesday, March 16, 2005

Arrived at the gym at 5:50 a.m.

Warm-up
Back hyperextensions - 1 x 50 = 50 reps

Military sit-ups - 70 in 2 minutes timed, then 30 seconds recovery, then 3 sets of 10 reps with 10 seconds recovery between sets. So total consisted of 70-10-10-10 = 100 reps

Cherry pickers - 1 x 50 = 50 reps

Standard grip pull-ups
Armstrong day #1 workout - 5 maximum sets with 90 seconds recovery between sets: 16-9-6-6-5 = 42 reps

Dips
Same cadence as the pull-up workout: 23-12-10-10-8 = 63 reps

Cardio
Treadmill at 1% grade - 3 miles in 24:28, then walk at 4 mph for total treadmill time of 30 minutes. Heart rate at start was 105 bpm and was in the range of 148-168 bpm during the 3 mile run. Forgot to check it at the end of the walking cool-down.

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

Other Comments
Work schedule is really cutting in to my workouts and I feel it. My moniker is true: you are only as good as your last workout. Felt tired after running the 3 miles today at 24:28. Hard to believe that I did it in 20:27 less than 1 month ago. Oh well, I'll get it back.

Tried a home dojo workout last evening, even put on my gi. After 10 minutes the telephone rang. It was the former owner of my home who wanted to stop by and pick up some mail of his. Then my Mom called and she wanted to stop by. I went on a 10 minute evening walk with her. So I had an abbreviated and no log home dojo workout of 10 minutes and a 10 minute, superslow walk. Something is better than nothing.

I feel better having had a full workout this morning. I was getting grouchy yesterday. Hopefully today will be better. Have a good day everyone.