Pierini's May 2005 Workouts

Sunday, May 1, 2005

9:00 a.m.
30 minute walk

1:00 p.m.
40 minute bicycle ride on my new clunker bicycle

3:15 p.m.
100 minute bicycle ride with my wife on our new clunker bicycles. You can't judge a man and a woman by the bicycles they ride. Why is it that I think my clunker bicycle is going to break down on me, just like I used to think that my clunker auto was going to break down on me when I was a young dude.

Visited the cemetary where my great great grandmother is buried and, amazingly, I found her gravesite. It didn't say when she was born or died and my Dad doesn't know. I'm going to go to the cemetary office and find out and locate other ancient relatives. This is a cemetary no longer accepting new customers so the deceased here have been gone for a long time.

Monday, May 2, 2005

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

Warm-up
Back hyperextensions - 1 x 50 = 50 reps
Military sit-ups - 1 x 50 = 50 reps
Cherry pickers - 1 x 50 = 50 reps
Pezzi balance ball crunches - 1 x 50 = 50 reps

Pull-up Workout

Standard-grip pull-ups
1) Bodyweight (BW) x 5 - 2) BW + 25 lbs. x 5 -
3) BW + 35 lbs. x 5 - 4) BW + 45 lbs. x 3 - 5) BW + 45 lbs. x 3
6) BW + 35 lbs. x 5 - 7) BW + 25 lbs. x 6 - 8 ) BW x 10 - 9) BW x 9

Standard-grip chin-ups
10) BW x 10 - 11) BW x 10

Close-grip pull-ups
12) BW x 5

Close-grip chin-ups
13) BW x 6

Wide-grip pull-ups
14) BW x 6

Wide-grip chin-ups
15) BW x 6

Horizontal grip pull-ups
16) BW x 4

Total of 100 reps

Cardio
Treadmill 1% grade - 3 miles in 24:32 - then walk cool-down for total treadmill time of 30 minutes and 3.4 miles.

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

Finally, a decent workout. I've decided to only do pull-ups once a week for awhile so I've got to resume the volume on that day mixed up with the weighted pull-ups. We'll see where this leads me.

Have a great day!

[Klinger]

100 chinups/pullups? Good gravy! :

[abarlament]

Hey pierini you ever thought about doing a tri? I've been reading a lot about endurance sports and I think it would be really cool to train up and do a triathlon. I am NO WHERE NEAR the shape I'd need to be in to finish one, but some day.

That's a whole different league. I've known some people who were in to that and the hours commitment is staggering. Guys that do that are either single or married and sleeping on the couch alot. So my answer is "no - not in my lifetime."

Tuesday, May 3, 2005

6:15 p.m.

Dojo workout.

Wednesday, May 5, 2005

Arrived at the gym at 7:00 a.m.

1) Military sit-ups - 1 x 75 = 75 reps

2) Cherry pickers - 1 x 75 = 75 reps

3) Standard push-ups on knuckles - 25-20-15-10-5 = 75 reps. Rest was count the number of reps completed then go to next set.

4) Knuckle partial push-ups - bottom range - 1 x 75 = 75 reps

5) Knuckles partial push-ups - top range - 1 x 50 = 50 reps

6) Treadmill - started to run but my achilles tendon sent me a message that it wasn't going to be. It's been talking to me lately. I need to obey it. So substituted the run with a 15 minute heavyhands session on treadmill at 1% grade and 4 miles per hour with 5 lb. dumbells. Hadn't done a workout like this in awhile - it was tough with the 5 lb. dumbells as the last couple of times I did a heavyhands workout I used 3 lb. dumbells.

Kind of bummed out about not getting a run in. If it doesn't rain today, I'll go take a long, brisk evening p.m. walk.

If I do anything else substantial today I'll edit my post.

Have a good day everyone.

Pax Domini sit semper vobiscum.

[gcs118]

Still got some sweet workouts pierini. I'm still blown away by all your pull ups and chin ups...cRaZy!

Hey it's all good. I couldn't even begin to do some of the deadlift/squat workouts that you and others regularly do. What's most important is that we are all doing something that is challenging and enjoyable for us, and having fun being fit. The challenge is to make sure that it is something that we can do for a lifetime. I believe my approach is one that I will be able to do as an old man. Heck, to young guys like you, I am an old man.

Thursday, May 5, 2005

6:15 p.m.

Dojo workout.

Friday, May 6, 2005

Arrived at the gym at 6:55 a.m.

1) Standard grip pull-ups - 1 x 15 = 15 reps

2) Military sit-ups - 1 x 50 = 50 reps

3) Standard push-ups on knuckles - 1 x 50 reps

4) Standard grip chin-ups - 1 x 15 = 15 reps

5) Treadmill - 1 mile warm-up at 8:49/mile pace - 0% grade.

200 meter repeats at 6:00/mile pace with 200 meter recovery at
9:14/mile pace x 8 sets - 1% grade.

Total time for 3 miles was 23:40. Then 0.5 mile walk cool-down
at 15:00/mile pace. Total time for 3.5 miles was approx. 31 minutes.

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

Finally, a good running workout. I was starting to wonder about myself. Felt good. There's nothing like running, and there's nothing like intervals to make a workout complete. Achilles tendon didn't hurt so that's good.

Have a great weekend everyone. Hope the weather is beautiful wherever you are.

Pax Domini sit semper vobiscum.

7:30 p.m. edit

28 block evening walk at moderate pace = 2.1 miles.

Saturday, May 7, 2005

8:45 a.m.

Saturday morning dojo workout


11:00 a.m.

Arrived at the gym wanting to do a 1 hour cardio medly. I need to jump-start my running. Here is what I did:

1) Concept 2 rower - 15 minutes covering 3,100 meters - machine read that I burned 173 calories.

2) Heavyhands on treadmill - 15 minutes at 4 miles per hour = 1 mile completed using 5 lbs. dumbells - machine read that I burned 91 calories so I doubled that to account for the heavyhands factor = 182 calories.

3) Elliptical trainer - 15 minutes - completed 2,271 strides - started at crossramp of 10 and resistance of 5 and increased by 1 every 3 minutes except last 3 minutes I bumped up the resistance to 20 (maximum) and crossramp to 1 (really works different muscles) - machine read that I burned 201 calories.

4) Treadmill - 15 minutes - 1% grade - ran 2 miles in 14:53 - machine read that I burned 290 calories.

I rested approximately 2 minutes between each cardio circuit to get a drink of water and update my log. To recap: 1 completed 60 minutes of cardio and burned approximately 846 calories which I am now going to easily eat as I am really hungry.

Then, on the floor for my standard stretching of hams/quads/glutes/etc.

The cardio felt good. Along with the Saturday morning dojo workout, the beast has been tamed for the day. Enjoy your weekend.

Sunday, May 8, 2005

10:00 a.m.
18 block walk from home to church.

11:30 a.m.
18 block walk from church to home.

Total of 36 blocks or 2.8 miles, moderate pace.

It was raining so I took my umbrella. This is the church where I was baptized 50 years ago. It is also 2 blocks from where I lived from ages 1 through 5. It was fun to walk and try to recall the few memories I have from this early part of my life.

Later on I went to the cemeteries where my grandmother and 2 great-grandmothers are buried and put flowers on their gravesites. Then I went to another cemetery where my great great grandmother is buried and put flowers on her gravesite. Then I went to my Mom's house to spend Mother's Day with her.

Living in a 100 year old home nearby where I lived as a youth has spurred my interest in the history of Sacramento so I am reading up and looking at a lot of old photos. Kind of making up for the time when I was supposed to be learning this stuff in school and I was too busy being a goofball and not paying attention to what the teacher was telling us. Better late than never.

Monday, May 9, 2005

Arrived at the gym at 6:55 a.m.

Warm-up
Back hyperextensions - 1 x 50 = 50 reps
Military sit-ups - 1 x 50 = 50 reps

Pull-up Workout

Bodyweight unless otherwise indicated

1) Standard-grip pull-ups x 5
2) Standard-grip pull-ups + 25 lbs. x 5
3) Standard-grip pull-ups + 35 lbs. x 5
4) Standard-grip pull-ups + 45 lbs. x 5
5) Standard-grip pull-ups + 55 lbs. x 4
6) Standard-grip pull-ups + 65 lbs. x 2
7) Standard-grip pull-ups x 12
8) Standard-grip chin-ups x 10
9) Close-grip pull-ups x 6
10) Close-grip chin-ups x 7
11) Wide-grip pull-ups x 6
12) Wide-grip chin-ups x 8

Total of 75 reps

Cardio
Skipped. Maybe tonight - if so I'll edit this post. If not then there is always tomorrow.

Have a great day!

[maverick]

65 x 2 on those pullups, thats pretty damn impressive!