Pierini's May 2005 Workouts

Wednesday, May 18, 2005

Woke up at 7:40 a.m. which is two hours later than normal.

Looking at myself in the bathroom mirror, I saw a big "R" on my forehead. In other words, my body is telling me that today is a rest day.

Yesterday's workout of 30 minutes of Heavyhands (aerobic), 30 minutes of 200 meter running repeats (anaerobic) and a hard evening dojo workout (anaerobic) was a very productive fitness day.

So I need to listen to my body today and rest, well actually active rest. I will take a relaxing evening walk, at least 2 miles. This should put in great shape for a Thursday double - gym in the a.m. and p.m. dojo workout.

Have a great day everyone.


p.m. edit

Never got the evening walk in. Went to the library instead and did some research on my ancestors. Gotta be flexible. Found some great information. I'll be going back for more.

Thursday, May 19, 2005

Arrived at the gym at 6:50 a.m.

Superset Workout
Completed 30 supersets of 10 standard push-ups on knuckles followed by 10 Great Gama squats and concluded with 10 military sit-ups. Total of 300 reps of each.

Dynamic Self-Resistance/Dynamic Visualized Resistance
Performed 5 maximum intensity reps followed by a 10-count isometric contraction of the following:

1) Liederman chest-press DSR
2) Full-range pectoral contraction DVR
3) Atlas bicep flex and press DVR

Thinking about skipping my Thursday evening dojo workout. I'll edit this post of I go.

Pax Domini sit semper vobiscum.

p.m. edit

3 mile evening walk at easy pace.

[tim_mcf]

Hmmm...I have no idea what you're talking about. Could you explain what some of these exercises are, or post a link?

Sure sounds impressive.

Hi tim_mcf

Standard push-ups on knuckles - I'm sure you know what these are.

Great Gama squat - Others call it the hindu squat, but I prefer to give my respect to the hindu religion and call this exercise the Great Gama squat, after the famous Indian wrestler who would perform them daily.
http://www.bronzebowpublishing.com/HinduSquat.gif


Military sit-ups - Feet supported, knees bent, hands crossed on chest. Sit up so crossed hands touch kness and return. That is one rep.

Liederman chest press - explained in "Pushing Yourself To Power" by John Peterson. Clench hands in from of your chest. Push to the right with your left hand using the resistance of your right hand. Engage your pectoral muscles as well as all the other muscles of your upper body exerting maximum tension and remembering to breathe.

Full-range pectoral contraction - again use maximum tension, http://www.bronzebowpublishing.com/PecContraction.gif

Atlas bicep flex and press - Stand with arms extended to the side. Contact your biceps as if you are posing using maximum contraction and intensity. Breathe. Now return to the starting position, again with great tension and engaging your triceps and all your other upper body muscles. Continue to breathe.

Try this workout. It's a real heart-thumper and will burn the fat that you are interested in loosing.

Good luck!

[gcs118]

He's hardcore. A lot of that stuff would get me tired out within 2 minutes lol.

Friday, May 20, 2005

Arrived at the gym at 6:40 a.m.

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

Running
Treadmill at 1% grade - 4 miles in 30:04.

Cool-down
Treadmill walk cool-down for 5 minutes.

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

Comments
A little sore in some new places from yesterday's superset workout. It made the heavyhands workout a little tougher. Wanted to quit my run after 2 miles - mental thing - worked past it and I'm glad I went the 4 miles.

Hope to get in a 2-3 mile evening walk in my neighborhood.

Have a great training day everyone!

p.m. edit
A total of 3 miles of neighborhood walking - absolutely beautiful weather.

Saturday, May 21, 2005

8:45 a.m.

Saturday morning dojo workout.

Had planned on doing Tabata protocol 100 meter sprint workout but decided to pass. Body is tired and telling me that I've done enough this week. Decided to obey my body.

Hope the weather where you are at is as beautiful as it is where I am at. Enjoy your weekend.

[gcs118]

Beautiful weather here as well, and this time I'm gonna wish YOU the great weekend!

Sunday, May 22, 2005

4-mile walk at moderate pace.

Monday, May 23, 2005

Arrived at the gym at 6:50 a.m.

Pull-up workout
1) Std grip p/u BW x 5
2) Std grip p/u BW + 25 lb. x 5
3) Std grip p/u BW + 35 lb. x 5
4) Std grip p/u BW + 45 lb. x 3
5) Std grip p/u BW + 55 lb. x 2
6) Std grip p/u BW + 65 lb. x 1
7) Std grip c/u BW x 5
8) Std grip c/u BW + 25 lb. x 5
9) Std grip c/u BW + 35 lb. x 5
10) Std grip c/u BW + 45 lb. x 3
11) Std grip c/u BW + 55 lb. x 2
12) Std grip c/u BW + 65 lb. x 1
13) Std grip p/u BW x 10
14) Std grip c/u BW x 10
15) Close grip p/u BW x 5
16) Close grip c/u BW x 6
17) Wide grip p/u BW x 5
18) Wide grip c/u BW x 5
19) Std grip p/u BW x 5
20 Parallel grip p/u BW x 5
21) Close grip c/u BW x 5
22) Wide grip behind the neck p/u BW x 2

Total of 100 reps.

Tabata protocol workout
Bodyweight squats - 18 - 18 - 16- 14 - 12 -12 -12 -10 = 112 reps

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

A little sluggish this morning. Have a great day everyone!

p.m. edit
Evening walk at moderate pace - 1 mile

[gcs118]

The +65 lbs surfaces once again. I can't wait to see the big 100

[.V.]

I have to agree - those are some awe inspiring pull ups.

Tuesday, May 24, 2005

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

Heavyhands Workout
On the treadmill - 0% grade - speed of 4 miles per hour - with 5 lb. dumbells in each hand - completed 2 miles in 30 minutes.

Running
On the treadmill - 1% grade - 1 mile warm-up - then 400 meter repeats with 200 meter recovery at 10:00/mile pace. Pace of 400 meter repeats were as follows:

1) 9.0 miles per hour - 6:40/mile pace
2) 9.2 miles per hour - 6:31/mile pace
3) 9.4 miles per hour - 6:23/mile pace
4) 9.6 miles per hour - 6:15/mile pace
5) 9.8 miles per hour - 6:07/mile pace
6) 10.0 miles per hour - 6:00/mile pace
7) 9.5 miles per hour - 6:19/mile pace
8) 9.0 miles per hour - 6:40/mile pace including the 200 meter recovery at this pace.

Completed 4 miles in 30:14. Then walked at 4 miles per hour for a total time of 30 minutes covering 3.3 miles.

Stretching
On the floor to stretch my hams/quads/glutes/etc. because they are tight.

Pax Domini sit semper vobiscum.

[.V.]

Originally Posted by pierini

Pax Domini sit semper vobiscum.

Right back at ya dude.

Oh, and nice work - as usual.

[gcs118]

What's the Latin mean?