Pierini's May 2005 Workouts

Some days are better than others. I can't imagine strapping on any more lbs. than that.

[gcs118]

That +65 lbs is pretty amazing! :

Tuesday, May 10, 2005

Arrived at the gym at 6:00 a.m.

1) Treadmill - 1% grade - 3.5 mile run in 28:07, then 0.5 mile walk cool-down for total distance of 4.0 miles in 35 minute.

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

Later on this evening at 6:15 p.m. - Tuesday evening dojo workout.

Wednesday, May 11, 2005

Arrived at the gym at 6:35 a.m.

1) Standard push-ups on knuckles - 1 x 50 = 50, followed by push-ups with knees touching the floor - 1 x 15 = 15

2) Partial range push-ups on knuckles - 1/3 top range 1 x 20, then 1/3 middle range 1 x 20 and finally 1/3 bottom range 1 x 20

3) PYTP CH-1 Liederman chest press DSR - 1 x 5 maximum intensity with 10-count isometric contraction

4) PYTP CH-2 Full-range pectoral contraction DVR - 1 x 5 maximum intensity with 10-count isometric contraction

5) PYTP BI-10 Atlas bicep flex and press DVR - 1 x 5 maximum intensity with 10-count isometric contraction

6) Full-range bodyweight squats with the Tabata protocol - 20 seconds of squats with 10 seconds recovery x 8 sets. 16-16-14-14-12-12-10-10 = 104 reps.

7) Stretching - on the floor for my standard stretching of hams/quads/glutes/etc.

This workout was a nice change of pace. Since no crazy cardio or running, no wet t-shirt today. May take an evening bicycle ride. I think tomorrow is time for some running intervals.

Have a good day everyone!


p.m. edit

5:00 p.m. - approximately 4 mile bicycle ride with my wife at a leisurely pace.

8:00 p.m. - 26 block neighborhood walk to the State Capitol and back at a moderate pace (2 miles).

Needed to walk because my legs were sore causing my lower back to stiffen up.

Thursday, May 12, 2005

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

1) Cherry pickers - 1 x 50 = 50 reps. Lower back is unusually stiff so it took the first 25 reps to be able to touch the floor. These did wake up my lower back though.

2) Heavyhands - 5 lb. dumbells at 4 miles per hour. 21 minutes. Tough! Increased duration from 15 minutes last week to 21 minutes this week. I go through a 7 movement routine with each movement lasting for 1 minute so I completed 3 sets. Nice shoulder pump.

3) Cardio - skipped running today as legs are sore and lower back is stiff. Besides tonight is a dojo workout and I need to save my legs for that workout. Tomorrow will be running intervals come hell or high water.

Tonight - 6:15 p.m. dojo workout.

Pax Domini sit semper vobiscum.

Friday, May 13, 2005

Arrived at the gym at 9:00 a.m.

My legs, butt muscles and lower back muscles are still very tight and this is really impacting my workouts. For example, I taught some kids at last night's dojo workout who are preparing for their tests as there was no way that I was capable of working out as I normally do. Not quite sure what the culprit is but the Tabata protocal squat workout and something else are strong suspects. This impacted my gym workout today as I planned on doing some running intervals. This is what I actually did:

1) Recumbant bicyle - 15 minutes warm-up to break up the lactic acid in my thighs. I always thought the recumbant bicycle was for fat and lazy people but when I had my ACL surgery around 4 years ago, I discovered its value in my rehab. I no longer think that this machine is for fat and lazy people. You can get one heck of a workout if you put the pedal to the metal.

2) Heavyhands with 5 lb. dumbells on the treadmill at 4 miles per hour for 30 minutes. I used a 7 exercise superset with each exercise lasting one minute, starting with the basic pump and stride and increasing the verticality with each succeeding exercise until the 7th exercise which is simultaneous overhead presses. I completed 4 supersets in 28 minutes, then continued for 2 more minutes except each exercise was for 15 seconds rather than 1 minute.

3) Elliptical trainer - 15 minutes alternating the resistance and incline every 3 minutes.

4) Tiger Moves - moderate intensity for 10 reps for each movement and a 10-count, maximum-intensity, isometric contraction at the end of the 10th rep.

This workout helped with my soreness. Yesterday I said that today was going to be a running interval workout come hell or high water. Well, there was no hell or high water today.

Tomorrow I will have a serious running workout or I won't eat. That's my carrot.

Have a good day!

Saturday, May 14, 2005

1) Saturday morning dojo workout - 1 hour very anaerobic and sweaty. Thought about skipping the speed running workout that I promised myself that I would do, but I stuck to my word.

2) High school track - 400 meter easy run warm-up. Then 100 meter sprints were done following a modified Tabata protocol. Modified in that for some rest sessions I took 15 seconds rather than the prescribed 10 seconds. Ran 8 sets of 100 meter sprints at 85-90% of maximum. Didn't want to pull anything as I have not done these in a while. Then, ran a 400 meter cool-down.

My leg/butt/lower back muscles are starting to loosen up. Finally!

Enjoy your weekend.

[gcs118]

Nice workout. One time for track we ran 1 100m, 2 90m, 3 80m sprints etc. down to 10 times at 10m sprints...each with a 400-500m jog between each level. One hell of a workout lol.

[abarlament]

Interval training sure does kick your ass. I remember the last time I did a hard interval workout I thought I was going to throw up/die after it.

Sunday, May 15, 2005

10:00 a.m.
18 block walk to church, brisk pace. Got a ride home.

2:00 p.m.
25 block walk with wife. Slow pace. Gotta be flexible.

6:00 p.m.
22 block walk at easy pace. A contemplative walk.

Total of 61 blocks - 4.7 miles. It's all good - even the easy stuff.

Monday, May 16, 2005

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

Warm-up

Superset of 25 military sit-ups followed by 25 cherry pickers - 8 supersets = 200 reps each.

Pull-up Workout - all sets bodyweight today

1) Standard grip pull-ups - 15
2) Standard grip chin-ups - 10
3) Close grip pull-ups - 5
4) Close grip chin-ups - 7
5) Wide grip pull-ups - 5
6) Wide grip chin-ups - 5
7) Wide grip behind-the-neck pull-ups - 4
8 ) Commando pull-ups - 8
9) Palms facing hanging from overhead vertical bars - 7
10) Standard grip pull-up - 5

Total of 71 reps - a little sluggish today. The wide grip behind-the neck pull-ups felt good. I was very cautious with these as many people say that I shouldn't do them. Felt really good - definitely gets some different muscles than the other types of pull-ups/chin-ups.

Cardio

Treadmill - 1% grade - 3 miles in 24:39, then walk cool-down for total of 3.4 miles in 30 minutes

Stretching

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

Pax Domini sit semper vobiscum.

evening edit

2 mile relaxing walk.

[gcs118]

You may have explained this before..but what are cherry pickers? And as always...great pull ups!

Cherry pickers - an exercise you may have done in a high school P.E. class.

It is a 4-count exercise.

1) Hands on hips with feel a bit wider than your shoulder width. Bend forward and down and touch the floor in front of you. That is count #1.

2) Then reach down and touch the floor between your legs. That is count #2.

3) Then reach down and touch the floor behind your legs. That is count #3.

4) Return to the starting position, that is count #4 and the completion of one rep.

[gcs118]

Oh lord and you do 25 of those in a row? Sheesh! I'm guessing you'd be stretched out/warmed up and ready to go after that. Maybe I'll try cherry pickers before I go for a run next time along with my normal stretching.

Tuesday, May 17, 2005

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

Heavyhands

Treadmill - 0% grade - 5 lb. dumbells - 4 miles per hour - 30 minutes

Running

1 mile warm-up

Treadmill - 1% grade - 200 meter repeats with 200 meter recovery

1) 0:45 with 1:15 recovery
2) 0:43 with 1:09 recovery
3) 0:43 with 1:09 recovery
4) 0:43 with 1:09 recovery
5) 0:41 with 1:09 recovery
6) 0:41 with 1:09 recovery
7) 0:41 with 1:09 recovery
8) 0:45 with 1:15 recovery

Times above are 200 meter repeat time and 200 meter recovery time

Time for 3 miles was 22:40. Then walk cool-down for total distance of 3.5 miles and total time of 30 minutes.

Stretching

On the floor for an extended stretch of my hams/quads/glutes/etc.

Planned this evening

6:15 p.m. evening dojo workout. I will go.

This was a good workout. The beast has been tamed for today.

Have a great day everyone. Train smart.