Pierini's March 2006 Workout

Wednesday, March 1, 2006

Observed Ash Wednesday. 100% complete rest. As a Catholic, I observed the requirement to fast and abstain from meat. Fasting permits one meal during the day.

Thursday, March 2, 2006

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

Today I did the Crossfit workout called "Angie". It consists of 100 pullups, 100 pushups, 100 situps and 100 BW squats. The "Angie" workout calls for completing 100 reps of each exercise before proceeding to the next exercise. Obviously, I got my 100 reps in by doing sets except I did a single set of 100 reps for the BW squats. All reps were completed with good form.

I completed "Angie" in 43:11. This was slower than what I expected but I lacked morning energy. I think the lack of food yesterday contributed to this. But the workout was efficient, just what I need during my busy work season, and there was no need to doing anything other than that but for some stretching of my hams/quads/glutes/calves/etc. as I always try to do at the end of each workout.

My morning BW is down by 3 lbs. from yesterday. Fasting is amazing, but I am going to eat today, business as usual.

Have a great day!

Pax Domini sit semper vobiscum.

[tim_mcf]

Ah, yes, Angie. Such a sweet girl! Only 9 seconds faster than me, though, you must have been tired. I am continuing to be impressed with these bodyweight WOD's, just how taxing and difficult it can be. I think you may be on to something...

[maverick]

If you had to give a percentage of time that each of the 4 exercises took, what would it be approximately? Are you going to do this workout again soon and try and beat your last time?

Hi Mav,

I know exactly. Remember, I'm an accountant. I thrive on capturing data, summarizing it, turning it into information, then using the information to make decisions.

All the following times are cumulative:

1) 100 pullups completed in 22:32,

2) 100 pushups completed in 32:08,

3) 100 situps completed in 38:46, and

4) 100 BW squats completed in 43:11.

My time was quite a bit slower than what I expected, but the Ash Wednesday fasting left me a little bit weaker than how I normally feel for an early a.m. workout.

I've stored this workout in my log book and one of these days I'll take it again. I'm probably more interested in doing another 20 to 1 prison burpee workout to see if I can improve my previous time of 29:31. And the 20 superset workout of 5 pullups, 10 pushups, 15 BW squats and 20 chinnies to see if I can beat my previous time (a PR) of 44:06. Of course it would be nice to try to improve on my 3-mile PR of 20:16 but I don't see that happening until the summertime.

Friday, March 3, 2006

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

Biceps

1) Standard grip chinups x 15.

2) Atlas bicep flex & press DVR x 10 at maximum visualized resistance.

3) Bicep curl DSR x 5 at maximum self-resistance (each arm).

Chest

1) Atlas II pushups x 35, then lower 1/3 range partials x 10.

2) Full-range pectoral contraction DVR x 10 at maximum self-resistance.

3) Liederman chest press DSR x 10 at maximum self-resistance.

Shoulders

1) Isometric overhead press - stood under the pullup bar and did an isometric press at maximum tension x 2 seconds then a quick release to total relaxation equals 1 rep. Completed 20 reps. What I liked about this is the quickness to maximum tension followed by a quick release, over and over. Good workout of my fast-twitch muscles. Good karate cross-training. I'm going to do more of this type of iso training.

2) Deltoid side raise DVR x 10 at maximum visualized resistance.

3) Deltoid front raise DSR x 5 at maximum self-resistance (each arm).

Cardio

Elliptical trainer: resistance at level 10 and incline at level 10 for 30 minutes.

Completed 6,022 strides averaging 201 strides per minute. Average HR of 150 bpm (81% of max) and highest HR of 168 bpm (91% of max).

Skipped stretching.

I've had a week off from running and that's enough. I'll get at least 2 running days in during next week's workout. Tomorrow will be my Saturday morning dojo workout, then a good day of work at the office. Workload is starting to get stressful. Sunday will be a day of rest. Enjoy your weekend!

Pax Domini sit semper vobiscum.

Saturday, March 4, 2006

Saturday morning dojo workout.

Now I'm at work for the rest of today. Sunday is a day of rest. See you all on Monday. Enjoy your weekend.

Pax Domini sit semper vobiscum.

Sunday, March 5, 2006

Rest day. In the late p.m. I walked to and from Sunday Mass for a total of 2 miles. Moderate 20 minute mile pace. It was raining so I took my umbrella and got a "mini hold" workout holding the umbrella to stay dry which I did.

Got a great night's sleep.

Monday, March 6, 2006

Arrived at the gym at 6:45 a.m.

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

2) HSPU: 5 x 4 and 5 x 3 = 35 reps. My plans were to also do 5 x 2 and 5 x 1 for a planned 50 rep HSPU workout, but I decided to listen to my body and save a little for the crossfit workout that was next.

3) Did crossfit's "Michael" consisting of 3 rounds for time of: 800 meter run, then 50 back hyperextensions, and finally 50 situps. I did the 800 meters on the treadmill at 1% incline. Back hyperextensions were performed with hands clasped and behind my neck on a back hyperextension machine. Situps were done on a situp board, hands clasped behind head, knees bent and feet supported.

Completed round #1 in 7:49 - 9.0 mph running speed, back hyperextensions 25,25 = 50, situps 50.

Completed round #2 in 17:15 - 9.5 mph running speed, back hyperextensions 13,12,13,12 = 50, situps 50.

Completed round #3 in 27:34 - 9.5 mph running speed, back hyperextensions 5 x 10 = 50, situps 13,12,13,12 = 50.

This workout was tougher than it appears. My average HR was 150 bpm (81% of max) but what caught me by surprise was my highest HR = 193 bpm (104% of max). This didn't happen during the running portion so it must have happened during the back hyperextensions. So either my maximum HR is higher than the 185 bpm I previously thought or I was playing with danger. I suspect the former rather than the latter as "Pukie" was no where to be found and if I was playing with danger, "Pukie" would have been there.

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

Have a great day. Try "Michael" one of these days. It's a great workout when you are short on time.

Pax Domini sit semper vobiscum.

[tim_mcf]

Yeah, Michael is a tough one. But then, they all are. Very nicely done, that's a good time. I too have been surprised at how these workouts get my heart beating and make me sweat like a dog - I find that most of them are easily as metabolically challenging as any HIIT running session, or more so. Are you going to try the pullup / pushup / squat thing they had posted last week? In case you didn't see it, it goes like this:

pullup - pushup - squat
25 15 5
20 15 10
15 15 15
10 15 20
5 15 25
10 15 20
15 15 15
20 15 10
25 15 5

Looks like a monster. I would be doing it myself right now, but I'm still sick as a dog. I'll probably end up skipping that one, as it has dropped off the main page now and there's plenty of other stuff to do. There's no purely bodyweight workouts posted now, though, so I thought maybe you would do this one.

Hi Tim,

I'm planning on doing 120 pullups and 120 dips on Wednesday as a substitute for the 30 muscle ups, a WOD posted last week.

I'm planning on doing the WODs that are bodyweight only. I've been bodyweight only training now for 1.5 years, relatively injury free and definitely fit. I see no reason to go back to the iron, but that's all subject to change as I sure would like a date with "Fran" one day.

Hope you are feeling better.

Tuesday, March 7, 2006

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

1) Warm-up of all 7 Tiger Moves - 10 reps each at light plus to moderate tension to wake up.

2) DVR workout: #1 = full-range pectoral contraction DVR - #2 = military press DVR - #3 = Atlas bicep flex & press DVR - #4 = CAT DVR - #5 = front kick DVR.

For each DVR, 3 sets of 5 reps at maximum tension with 30 seconds recovery between sets, then 1 set of 50 reps at moderate tension with a 2 minute recovery before proceeding to the next DVR. 50 reps sets were for moderate tension during the postive only as I found it too difficult to maintain moderate tension for the negative. Front kick DVR reps were each leg, and the 50 reps set was more of a fast speed front kick with a strong kime at full extension rather than a moderate tension DVR. Count the 50 rep front kick set as my cardio for today.

3) Stretching: on the floor to stretch my hams/quads/glutes/calves/etc.
Have a great day!

Pax Domini sit semper vobiscum.

[tim_mcf]

Well, Fran is posted now. Doing it once doesn't mean you're a traitor or anything.

I do feel a little better today, thanks.

Wednesday, March 8, 2006

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

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

2) Crossfit workout - can't remember the date but it was posted within the last week. The workout called for 30 muscle ups or as an alternative for those who do not have access to rings, 120 pullups and 120 dips. That is what I did in a superset format. I chose 4 pullups & 4 dips as my superset so

I completed 30 supersets as follows:

SS # 1-10 = pullups - completed in 10:29

SS #11-20 = chinups - completed in 22:22

SS #21-25 = pullups - completed in 28:30 (broken sets for the pullups of 2-2 for SS #24-25).

SS #26-30 = chinups - completed in 34:37 (broken sets for the chinups of 2-2 for SS #27-30).

Total of 120 pullups/chinups and 120 dips in 34:37.

3) Treadmill at 1% incline - warmup of 400 meters.

4) Treadmill at 1% incline - a timed 1 mile run. My goal was 5:55 which I changed to 5:58 and eventually 5:59 during the course of the run, but I actually hit the 1 mile mark at exactly 6:00. Hadn't done a timed trial in over 2 years. Hard, particularly after the pullup/dip blitz above. Average HR of 163 bpm (88% of max) and highest HR of 173 bpm (94% of max). I believe with a little outdoor training and warmer weather that I should be able to do a 5:51 mile and I'm adding that as a 2006 goal.

5) Stretching - quick stretch of my hamstrings.

I think I need a day of rest. Have a great day!

Pax Domini sit semper vobiscum.

[Klinger]

Quite impressive. Your overall fitness level is superb. I bet that forgoing the dips/pullups (and the accompanying fatigue) would help you easily shave 10-15 seconds off your mile time.

Thursday, March 9, 2006

Arrived at the gym at 6:05 a.m. I had planned on today being a rest day but early morning exercise helps me endure the long days that I am working. Today was more a gentleman's workout, a moderate HR and a slight sweat. Heck, I may be able to wear my gym shirt tomorrow without having to wash it. This is what I did:

1) Recumbant bicycle at level 5 for 10 minutes. Then full-range pectoral contraction DVR. Then v-ups x 20. Then walking lunges x 50.

2) Concept II rower for 10 minutes and 1,944 meters. Then deltoid side raise DVR. Then chinnies x 100. Then BW squats x 50.

3) Heavyhands on the treadmill at 4 mph with 5 lb. dumbells for 10 minutes. Then McSweeney wrist twist DVR. Then Roman chair full extension situps x 15. Then high front leg swings x 25 each leg.

Each DVR was completed as follows: 6 reps at maximum tension, 8 reps at hard tension, and 10 reps at moderate tension with 15-20 seconds recovery between sets.

Have a great day!

Pax Domini sit semper vobiscum.

p.s. Thanks for your kind words Klinger.

[Klinger]

Don't go getting soft on us, now.

Your easy workout would leave some folks gasping for breath. Guess it's all relative, eh?