Pierini's May 2006 Workouts

Monday, May 1, 2006

Arrived at the gym at 4:40 p.m.

1) Pullup/chinup medley - rest of 2 minutes between sets. Did not go to failure on any set. #1 = standard grip pullups x 12 - #2 = standard grip chinups x 12 - #3 = close grip pullups x 7 - #4 = close grip chinups x 8 - #5 = wide grip pullups x 5 - #6 = wide grip chinups x 6. Total of 50 reps.

2) Ab/core medley - rest of 2 minutes between sets. #1 = v-ups x 20 - #2 = Russian twists with 3 kg. medicine ball x 25 - #3 = chinnies x 50 - #4 = back hyperextensions x 25 - #5 = prone flutter kicks x 25 - #6 steam engines x 100.

3) Treadmill - 1% incline - still having to spend time on the treadmill to get my running in. My left knee is a little tentative after last Saturday's outdoor run. Today I ran 4 miles in 29:43. Average HR of 153 bpm (83% of max) and highest HR of 169 (91% of max). A little harder than what I promised myself I would go but still rejuvenating.

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

Have a great day!

Pax Domini sit semper vobiscum.

[.V.]

Here we are, searching for the new journal to keep up with what you are doing this month.

[tim_mcf]

How many pullups do you think you can get if you do go to failure? I think 12 is pretty good, I'd be tickled pink if I could reach that many. It's probably about 10 more than the majority of men your age.

Hi Tim,

Thanks for stopping by. My PR of standard grip pullups is 18 reps in 2005 when I was training for the Marine PT test. In early 2006 when I was training for the Marine PT test, I did 17 reps, but on test day 2006, I only did 16 reps. That's about how many I think I could do now.

May 2006 is going to be an easy month of training for me. I fried myself by doing too much anaerobic training. It all started in preparing for the Marine PT test and it just kept growing and growing. I'm going to focus on running this month getting ready for my 2006 fun-run season. Of course I have Ross Enamait's Never Gymless book and every time I look at that it starts to stir my juices. But I'm going to exercise restraint this month. I think that is in my best long-term interest. But I will be doing my pullups.

Try the 1/3 partial workout that I have been doing. It's a nice variety and it really fires up your lats. Ditto for 1/3 partial pushups between chairs or benches. They really fire up your pecs. Both are great before your summer photo shoot.

Have a great day!

Tuesday, May 2, 2006

5:00 p.m. - Outdoor brisk walk near the dojo. Same path that I did one week earlier. 4.1 miles with about 1.5 miles of good incline. This time I completed the 4.1 miles in 56:07 for a 13:41/mile pace (last week was 56:54). My average HR was 100 bpm or 54% of max (last week was 106 bpm). My highest HR was 132 bpm or 71% of max (last week was 139 bpm). My HR stats are looking good. This was an enjoyable brisk walk and I will regularly be doing during the nice weather months.

6:15 p.m. - Tuesday evening dojo workout.

Enjoy your day!

Pax Domini sit semper vobiscum.

[JDR3]

You kill me with those pullup numbers when you post! Hope I can reach the teen's for a set one of these days. Will have to talk and set a day for the hill run.

[tim_mcf]

I just received "Never Gymless" yesterday and am enjoying it quite a bit. I know you also have a copy; have you ever tried some of those pullup variations, such as the side to side pullups, or the progressions leading to a one-arm chin?

Hi Tim,

I have yet to immerse myself with Never Gymless as far as the exercises because I am forcing myself to go lightly for a while due to burn-out. I like the pullup variations though. I may even try the pullup then change grips to a chinup in mid-air. And I have aspirations of doing a pullup muscle-up.

What I do like is the exercises with the bands. The one where you reach between your legs and pullup the band above your head. That seems to be one that gets my attention. Also, the roller units where you start in a pushup position and roll outward to the side. That would really work the pecs.

With regard to one-arm chins: be careful or you'll get a serious case of elbow tendonitis. Better to challenge yourself initially doing weighted pullups and even then start light. Or, do a single rep negative as in 60 seconds or whatever you can handle.

[tim_mcf]

Well, I'm still a long ways off from trying it anyway. I still can't reliably reach 10 reps in a set and I would like to have about 20 before I start trying the really advanced stuff. I think I'm going to start doing a small pyramid during my x-fit warmups. Right now I usually do 7, rest 20 seconds, and do 3 more. I think I'll try a pyramid of 2-3-4-3-2 for 14 total instead of going for the whole 10 on each round of the warmup. That should help, I think.

Wednesday, May 3, 2006

7:40 a.m. at home

A quickie at home this morning.

1) Atlas pushups x 25 (using my paralletes)

2) Full-range pectoral contraction DVR

3) Shoulder roll DVR

4) McSweeney wrist twist DVR

5) Side lateral raises DVR

6) Atlas bicep flex & press DVR

All DVRs were done using hard tension visualized resistance for 10 reps.

I had to go out-of-town in the early afternoon, about 210 miles going and 210 miles back. Going I stopped every hour to stretch. One time I did a single set of a Liederman chest press DSR - moderate plus self-resistance for 25 reps. I also planned on doing multiple sets of 25 reps of abdominal contractions while driving but I actually only completed one set as I got sidetracked and forgot. I did exercise my jaw muscles by eating two packages of BBQ corn nuts. Got home at 1:30 a.m. so I didn't get to the gym this morning although I'm heading to the dojo this evening.

Have a great day!

Pax Domini sit semper vobiscum.

[.V.]

Originally Posted by pierini

A quickie at home this morning.

: Way to go.

[.V.]

Sorry, couldn't resist - you know how I am.

Thursday, May 4, 2006

This was an easy post to make. Workout was the same as Tuesday so I just cut and paste, then did an edit. Middle-age man - creature of habit. Here it is:

5:00 p.m. - Outdoor brisk walk near the dojo. Same path that I did on Tuesday, 4.1 miles with about 1.5 miles of good incline. This time I completed the 4.1 miles in 54:47 for a 13:22/mile pace (Tuesday was 56:07). My average HR was 103 bpm or 56% of max (Tuesday was 100 bpm). My highest HR was 134 bpm or 72% of max (Tuesday was 132 bpm). This is the 3rd time in 9 days I've done this walk workout and I have shaved 2:07 off my time. Fast walking is tough in its own way. Keeping a fast pace requires more concentration than running. Interesting.

6:15 p.m. - Thursday evening dojo workout.

Working until 3:00 p.m. today then planning on hitting the gym. Tonight I'm sitting in front of the tube watching game 6 of the Sacramento Kings versus San Antonio Spurs. I want an action-packed, fast-paced game. I don't care who wins.

Enjoy your weekend!

Pax Domini sit semper vobiscum.

Friday, May 5, 2006

Arrived at the gym at 2:40 p.m.

1) standard grip pullups x 14

2) standard grip chinups x 14

3) standard grip 1/3 partial pullups: top 1/3 x 20 - middle 1/3 x 20 and bottom 1/3 x 20.

4) Atlas II pushups x 35

5) Dips x 11

6) Atlas II 1/3 partial pushups: bottom 1/3 x 40 - middle 1/3 x 25 and top 1/3 x 40

7) v-ups x 20

8) pullup bar hanging straight-leg raises x 12

9) exercise ball extended arm ab crunches x 25

10) chinnies x 75

Two nights of sound and great sleep. That feels great. It's about time.

Enjoy your weekend!

Pax Domini sit semper vobiscum.

[.V.]

OK, gotta ask - what are "chinnies"?