Pierini's March 2006 Workout

Friday, March 10, 2006

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

1) Recumbant bicycle: level 5 for 10 minutes to wake up.

2) Superset #1: HSPU x 4 (was trying for a PR of 8 but lost my balance and I said "oh well". That was it. I don't think I would have done 8 anyhow), then military press DVR x 10 reps at maximum tension, then handstand hold for approximately 40-45 seconds.

3) Superset #2: standard grip pullups x 12, then standard pullup DVR x 10 reps at maximum tension, then standard grip negative pullup x 1 for 60 seconds (20 seconds hold at the top, 20 seconds slow descend, and 20 seconds hang at the bottom). I really like this 60 second negative. It really inflames my lats.

4) Superset #3: tiger stretch pushup x 25, then deltoid side lateral raises DVR x 10 at maximum tension, then isopress pulses using the pullup bar for 20 reps (2 second isopress at maximum tension followed by 2 second relaxation for 1 rep).

5) Elliptical trainer: 22 minutes at level 10 and resistance 10 averaging about 150 strides per minute and a HR of approximately 120 bpm.

Then 4 minutes of a Tabata cadence, 2 sets at level 20 and resistance 20, 2 sets at level 18 and resistance 18, 2 sets at level 16 and resistance 16, and 2 sets at level 14 and resistance 14.

Then 4 minutes cooldown at level 10 and resistance 10.

Total of 30 minutes and 4,610 strides. Average HR of 128 bpm (69% of max) and highest HR of 164 bpm (89% of max).

I was tired this morning at the gym. I woke up around 1:00 a.m. with work on my mind and had a hard time falling back asleep. I've got major deadlines on March 15th and I'm going to have to work my butt off to get it all done. I may have to even work this Sunday. My brain is overloaded with accounting and tax complexities. The fitness really helps but this year the workload is a bit more than I am comfortable with. I'm going to have to do something about it so it doesn't happen next year.

Enjoy your weekend.

Pax Domini sit semper vobiscum.

Saturday, March 11, 2006

Saturday morning dojo workout. Got punched in the throat today and now it sounds like I've got laryngitis. At the office working. It's going to be a very long day. Hope yours is a relaxing one. Have a great weekend.

Pax Domini sit semper vobiscum.

[.V.]

pierini, another month, another journal of torture. Interesting to watch as always. I was wondering where you've been the last 11 days...then I rembered you start a new one each month and found you.

Sunday, March 12, 2006

Day of training rest but worked at the office. Then I drove home and took my standard 1 mile walk to Sunday Mass, in the rain again with an umbrella. Normally I walk home but this time I accepted a ride from my Dad.

Monday, March 13, 2006

Arrived at the gym at 6:05 a.m.

1) Recumbant bicycle: level 5 for 5 minutes to warmup.

2) Superset #1: standard grip pullups x 15, then pullup DVR x 10 at maximum tension, then standard grip pullup x 1 rep 60 second negative (20 seconds hold at the top, 20 seconds slow descend, and 20 seconds hang at the bottom).

3) Situps with a 3 kg. medicine ball at chest pressed overhead during the situp, drop set format. Highest incline x 15, then middle incline x 10, then lowest incline x 10. Then Army-style situps x 15 supine without medicine ball. Total of 50 reps.

4) Superset #2: Atlas II pushups x 35, then full-range pectoral contraction DVR x 10 at maximum tension, then Atlas II pushup x 1 slow for a 30 second rep.

5) Back hyperextension: on the glute-ham unit x 25 reps. This really hits my hams more than the other unit I normally use when doing back hyperextensions.

6) Treadmill: 1% incline. Ran 2 miles in 14:25. Mile #1 = 7:38 and mile #2 = 6:47.

7) Stretching: on the floor to quickly stretch my hams/quads/glutes/etc.

Another long day at work. Worked Saturday until 10:00 p.m. and Sunday until 4:00 p.m. I need at least 12 hour days this week to not sink any further in my workload with major deadlines this Wednesday, March 15th!

Pax Domini sit semper vobiscum.

[tim_mcf]

Whoa...a medicine ball! Careful, you're flirting with "weight training".

Tuesday, March 14, 2006

Arrived at the gym at 6:05 a.m. Boy, ain't I a creature of habit.

1) Recumbant bicycle: level 10 for 5 minutes to relax and warm-up.

2) Superset #1: HSPU x 5, then military press DVR x 10 at maximum tension, then isometric press pulses using the pullup bar x 20 (maximum tension isometric press x 2 seconds, then release and relax for 2 seconds equals 1 rep).

3) v-ups x 25 done fast, a single set PR for me. But I have to admit there were a couple of sloppy reps there.

4) Superset #2: standard grip chinups x 15, then standard grip chinup negative for a slow 30 second rep, then Atlas bicep flex & press DVR x 10 reps at maximum tension.

5) Prone flutter kicks x 25.

6) Back bridge: feet flat and top of head on floor with hands assistance x 20 seconds, then press up into a reverse pushup and hold x 10 seconds. Completed 3 sets.

7) Elliptical trainer: resistance at level 10 and incline at level 10 for 5 minutes to elevate my HR.

8) Superset #3: I'll call this the "pierini WOD". I designed it for a buddy of mine and he did it. Then another buddy did it. So it was my turn. An intense workout for those on a limited workout schedule.

10 sets of the following: pushups, then steam engines, then burpees. The first set I did 1 pushup, 3 steam engines, and 10 burpees. Then I increased the pushups by 1 rep, the steam engines by 3 reps, and I decreased the burpees by 1 rep. So the 10th set consisted of 10 pushups, 30 steam engines and 1 burpee. My time was 9:27. Average HR of 157 bpm (85% of max) and highest HR of 163 bpm (88% of max). Steam engines are described in Ross Enamait's "The Underground Guide To Warrior Fitness". Basically, stand with feet shoulder width apart and hands clasped behind head. Lift right knee while you cross your left elbow until they touch. That is 1 rep. Now do the same with the left knee and right elbow. That is 2 reps. It's a standing chinnie or a standing ab bicycle cross crunch. Try "pierini" when you are short on time. You'll like "him".

I'm about ready to go into the "something is better than nothing" training mode for the next month. 10-20 minute intense workouts, then shower and get to work.

Have a great day!

Pax Domini sit semper vobiscum.

[.V.]

pierini, excellent work as usual. I guess you have a very busy month ahead of you. I'd say your 10-20 minute intense workouts will be pretty darn good. Your "something" is what many would consider some hardcore BW stuff.

BTW: I just wanted to thank you before I forget abut the reminder for the tiger moves and stretching. The shoulders are great now...must be the stretches, because the glucosamine hasn't had time to be effective yet.

Wednesday, March 15, 2006

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

Forgot my gym shorts and shirt. Bought a pair of World Gym gym shorts for $20 (slightly overpriced) and fortunately I had a ancient and worn white "wife beater" t-shirt underneath my shirt so I was still able to workout. I've got to start carrying some gym clothes inventory in the trunk of my car for these special occasions.

1) Recumbant bicycle: level 10 for 10 minutes to relax.

2) Pullup/chinup medley: 2 minutes rest between sets. #1 = standard grip pullups x 12 - #2 = standard grip chinups x 12 - #3 = close grip pullups x 6 - #4 = close grip chinups x 8 - #5 = wide grip pullups x 6 - #6 = wide grip chinups x 6. Total of 50 reps.

3) Elliptical trainer: resistance at level 10 and incline at level 10 for 5 minutes to elevate my HR.

4) Treadmill: 1% incline. Warmup of 800 meters at 7.0 mph (8:34/mile). Then #1 = 800 meters x 2 at 10.0 mph (6:00/mile) - #2 = 400 meters x 2 at 10.5 mph (6:42/mile) - #3 = 200 meters x 2 at 11.0 mph (5:27/mile). Recovery was 200 meters walking at 4.0 mph between all of the 6 sets completed. Total of 3 miles in 24:19. Average HR of 151 bpm (85% of max) and highest HR of 185 bpm (100% of max). I now believe my max is slightly higher than 185 bpm but I'm still calling 185 bpm my max.

5) Stretching: on the floor to stretch my hams/quads/glutes/etc.

Thursday and Friday I'm going directly to a client's location where I will work all day so I won't go the gym. I'll do my workouts at home. I think I'll concentrate on pushups on the paralletes, DVRs, and some ab/core work.

Have a great day!

Pax Domini sit semper vobiscum.

p.s. Andy, I'm glad your shoulders are feeling better.

Thursday, March 16, 2006

100% fitness rest, but sure worked by butt off at work.

Friday, March 17, 2006

Same as Thursday.

Saturday, March 18, 2006

Saturday morning dojo workout. Enjoy your weekend.

Pax Domini sit semper vobiscum.

Sunday, March 19, 2006

Rest day. Walked to Sunday Mass in the afternoon, 1 mile at a moderate 18 minute mile pace. Walked back at a similar pace. Total of 2 walking miles. Good active rest.

Monday, March 20, 2006

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

1) Recumbant bicycle - level 10 - 10 minutes for my lower body warm-up.

2) Tiger Moves 1-7 - light tension x 10 reps for each of the 7 moves as part of my upper body warm-up.

3) Superset #1 - #1 = standard grip pullups x 16 - #2 = standard pullup DVR x 10 reps at maximum tension - #3 = standard grip pullup x 1 rep slow negative (20 seconds hang at top chin above bar, 20 seconds slow descend and 20 seconds bent arm hang for a total of 60 seconds) - #4 = Atlas bicep flex & press DVR x 10 reps at maximum tension.

4) Superset #2 - #1 = Atlas II pushups x 35 - #2 = full-range pectoral contraction DVR x 10 reps at maximum tension - #3 = Atlas II pushup x 1 rep slow negative for 35 seconds - #4 = vertical palm press DVR x 10 reps at maximum tension.

5) Treadmill 1% - 1/2 mile warm-up at 7.0 mph (8:34/mile pace). Then a 1 mile timed run which I completed in 6:00 exactly. Again, I tried for sub 6 but couldn't do it. HR readings just for the 1 mile run were 162 bpm average HR (88% of max) and 177 bpm highest HR (96% of max). Then 1/2 mile cool-down at 7.0 mph.

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

Those supersets really kicked my butt. I needed a 5 minute rest after each one. Maximum tension DVRs followed by the slow negatives really wears me out.

Pax Domini sit semper vobiscum.

[Klinger]

You'll get under 6. Just keep plugging away. If you get a chance to run it at a track, try that. Mentally I just don't feel I can run as fast on a treadmill as I can outside. Perhaps that's the case with you, too?

Have you come in under 6 before?

Hi Klinger,

I'll get some track workouts once the weather gets better. I have some apprehension about doing a lot of track work because of my on again off again left knee. The turns around the track are hard on it.

I'm sure in my lifetime I have done sub 6, probably when I was 22 years old, and then only once.

I know I can do it. In the meantime, I'll do the 1 mile timed run on the treadmill every 2 weeks, then intervals once a week, trying to pick up my speed on the repeats. I'm sure I'll do a 5:51 sometime in the summer if not sooner. I'm in no hurry. This fitness stuff is a lifetime pursuit.

Thanks for stopping by.

Tuesday, March 21, 2006

100% rest. Working my butt off. Couldn't even manage a "something is better than nothing" workout.


Wednesday, March 22, 2006

Arrived at the gym at 6:05 a.m.

1) Recumbant bicycle - level 10 - 5 minutes warmup.

2) Superset - #1 = HSPU x 5, then #2 = standard grip pullups x 10, and finally #3 = v-ups x 15. Completed 3 supersets.

3) Treadmill - 1% incline - 2 mile timed run - completed in 13:44 - splits were as follows: mile #1 was 7:05 and mile #2 was 6:39. Average HR was 157 bpm (80% of max) and highest HR was 181 (98% of max).

4) Stretching - quickly on the floor to stretch my hams, quads, glutes, calves, etc.

Then a quick shower & shave and to work to update my log, eat my breakfast and get to work. Have a great day!

Pax Domini sit semper vobiscum.

[Klinger]

Good use of limited time. Look at these truncated workouts as a change of pace and a challenge to continue to find inventive new methods to get that heart rate up. I know you're fond of the burpee torture. How about doing a pullup session during which you burpee rather than rest? For example: Continuous sets of 5 pullups and 10 burpees until you hit the wall.

That's a good suggestion Klinger and I think we should both do that workout.

I'd like to save it as I get closer to April 15th when the workout minutes available become even scarcer. I'll let you know when that is so we can both tackle it. That's a tough workout. I need the peace of mind of knowing that someone else is going through a similar anaerobic misery.

But I have printed it out and I will do it soon.