Pierini's October 2005 Workouts

Saturday, October 1, 2005

Today was an active rest day. I walked a total of approximately 3 miles today at a comfortable pace.

In the nutrition department, I consumed 3,260 calories, 399 grams of carbohydrates, 194 grams of protein, and 98 grams of fat (49%c, 24%p, and 27%f). The Mexican food dinner did me in!


Sunday, October 2, 2005

Totay was a day of total rest. The only thing missing from perfect rest was a nap but I didn't feel like I needed one.

In the nutrition department, I consumed 2,578 calories, 400 grams of carbohydrates, 114 grams of protein, and 57 grams of fat (62%c, 18%p, and 20%f).


Monday, October 3, 2005

Arrived at the gym at 6:10 a.m.

1) Pullup (PU)/chinup (CU) workout - #1 = PU BW x 5 - #2 = PU BW + 45 lb. x 6 - #3 = PU BW + 55 lb. x 3 - #4 = BW + 70 lb. x 2 - #5 = CU BW + 70 lb. x 2 - #6 = CU BW + 55 lb. x 3 - #7 = CU BW + 45 lb. x 4 - #8 = CU BW x 5 - #9 = PU BW x 10 - #10 = CU BW x 10. Total reps = 50.

2) Dip workout - #1 = BW x 8 - #2 = BW + 45 lb. x 6 - #3 = BW + 55 lb. x 4 - #4 = BW + 70 lb. x 3 - #5 = BW x 16 - #6 = BW x 13. Total reps = 50.

3) Treadmill running workout at 1% grade - Ran 5 miles. Then ran 200 meter repeats @ 10.0 mph (6:00/mile pace) with 200 meter recovery @ 6.5 mph (9:14/mile pace) x 8. Then ran remainder @ 8.0 mph (7:30/mile pace). Completed 7.41 miles in 60 minutes (8:06/mile pace).

4) Stretching - a quick standing stretch of my hams/quads/calves.

In the nutrition department, I consumed 2,353 calories, 359 grams of carbohydrates, 123 grams of protein, and 48 grams of fat (61%c, 21%f, and 18%f).

Pax Domini sit semper vobiscum.

Tuesday, October 4, 2005

Arrived at the gym at 3:40 p.m.

1) Core superset #1 - v-ups x 12, then bicycle ab cross crunches x 12, then knee hugs x 12 (feet remain airborne until the entire superset is completed), then rest 1 minute. I completed 3 supersets.

2) Core superset #2 - hanging straight-leg raises x 12, then ab wheel rollouts on knees x 12, then plank for 70 seconds, then rest 2 minutes. I completed 3 supersets.

3) Handstand holds (against the wall, measured in seconds) - 40-37-20 (mini partial pushups).

4) Handstand partial pushups (against the wall) - 3 (1/3 partials) - 2 (1/3 partials but I failed on the 3rd as I tried to go a little lower) - 0 (failed on the 1st attempting to go 2/3 down) - 3 (1/2 partials) - 1 (my first full handstand pushup).

5) 75 degree pike pushups (14 steps high) - 3-7-4

6) Handstand hold - 20 seconds (tired).

Slowly but surely I'm getting the hang of handstand pushups.

Later on at 6:15 p.m. I went to my Tuesday evening dojo workout.

In the nutrition department, I consumed 2,729 calories, 391 grams of carbohydrates, 165 grams of protein, and 57 grams of fat (57%c, 24%p, and 19%f).

Pax Domini sit semper vobiscum.

Wednesday, October 5, 2005

Arrived at the gym at 2:30 p.m.

1) Pullup/chinup medley - #1 = standard grip pullups x 12 - #2 = standard grip chinups x 12 - #3 = close grip pullups x 6 - #4 = close grip chinups x 8 - #5 = wide grip pullups x 6 - #6 = wide grip chinups x 6.

Total reps completed = 50.

2) Pushup medley - 10 sets of 10 reps of 10 different type of pushups.
#1 = dands - #2 = standard pushups on knuckles - #3 = standard Atlas pushups - #4 = Atlas II pushups - #5 = Atlas III pushups - #6 = T pushups - #7 = plyometric pushups with hand clap while airborne - #8 = power over pushups using a 3 kg. medicine ball - #9 = 6" depth jump pushups - #10 = hands on 5 kg medicine ball and feet on floor.

Total reps completed = 100.

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

This is the second week that I did not run after completing a pushup workout that included plyometric pushups. With maximum effort, a couple sets of these plyometric pushups really puts a whipping on me. I'm a little disappointed that I didn't get my running workout in as I had big plans in that department. Oh well!

In the nutrition department, I consumed 3,194 calories, 447 grams of carbohydrates, 140 grams of protein, and 91 grams of fat (56%c, 18%p, and 26%f). Nothing like a bowl of ice cream to mess up the stats. But it was good and I'm glad I treated myself.

Pax Domini sit semper vobiscum.

Thursday, October 6, 2005

Arrived at the gym at 3:00 p.m.

1) Core superset #1 - v-ups x 12, then straight leg raises & hip lift from floor x 12 , then Russian twists x 12, then rest 2 minutes. I completed 3 supersets. New screams could be heard from my core and my mouth. Burn baby, burn!

2) Core superset #2 - ab wheel rollouts on knees x 15, then plank x 80 seconds, then right side plank x 40 seconds, then left side plank x 40 seconds, then rest 2 minutes. I completed 3 supersets.

3) Handstand hold - against the wall in appromimate seconds. 45-42-38.

4) Handstand partial pushups - against the wall. I performed about 10 sets of anywhere from 1/2 to 1-1/2 reps. The sets ranged from 1/3 partials to 3/4 partials. The focus of this training was to play around with my hand position, head position and distance from the wall to discover, for me, where I need to be to have success with handstand pushups. What I discovered is that a little wider hand placement and fingers pointing slightly outward seems to feel best for me.

In between these sets, I dropped to the floor to stretch my hams/quads/glutes/etc. I've really made a concerted effort to stretch lateley. Next task may be to work back to being able to touch my nose to the floor stretching forward with legs straight and outward at a 45 degree angle. It's been a long time since I've done that.

5) Later on at 6:15 p.m. was my Thursday evening dojo workout.

In the nutrition department, I consumed 2,440 calories, 372 grams of carbohydrates, 132 grams of protein, and 46 grams of fat (61%c, 22%p, and 17%f).

Friday's planned workout will be a 70 minute running intervals training session. I'll post sometime over the weekend.

Enjoy your weekend.

Pax Domini sit semper vobiscum.

[rangers97]

you definitely have some unique workouts...I think I got dizzy just reading what you did! lol

I love your pullup medley routines. that is probably something I should be doing as I feel my pullups are one of my weakest exercises. I consider the opposite of pullups to be dips, and I can do pretty much bw + 110 for 6 reps, but I can barely do bw + 25 for 6 on pullups. I am going to try to incorporate some random pulluping during my days to see if it helps a bit, you know, when I am at work and no one is looking, sneak in a quick 8 reps here, 6 reps there, and maybe the extra work will help my strength in these.

Do you have any advice to help increase my weighted pullups?

I believe the trick to weighted pullups is to go light on the volume. When I do a weighted workout where I am trying to go heavy, I will only do a single set of 5 reps as a warm-up (around 33% of my single rep max). Then I'll go to the weighted pullups, making sure not to max on any set.

For example, I may do +45 lbs. x 3-5, then +55 lbs. x 2, then +65 or +70 lbs. for a max. (I believe I've done a single rep with 80 lbs. but I need to verify that). Then I go back down in weight until I get to a final set at BW. When all the weight has been removed, I feel like a powerhouse and can normally bang out 10 reps with room to spare.

When I have some heavy poundage strapped around my waist, I approach the pullup bar like an Olympic weightlifter approaching the platform before a 500 lb. clean & jerk. I look at myself in the mirror, take a couple of deep breathes, visualize for a moment, then attack the bar as if I'm doing something great, and try to execute all my strength from the center of my body.

Good luck. I'll be checking out to see what you actually decide to do.

[rangers97]

well I only usually do 2 or 3 sets of the weighted stuff now. I usually warm up on the lat pulldown machine, then bang out 5 or so bw pullups, then go right to my +25 working sets, which is my max for working sets as of now.

I was thinking about doing a BW set after my warmups, then do the weighted stuff for 2 sets, then finish with a BW set, but after what you said, maybe I should skip the first BW set as to not tire myself out, then do 2 weighted sets, then 1 or 2 BW sets at the end. Maybe that is more practical?

Friday, October 7, 2005

Arrived at the gym at 3:00 p.m.

1) Treadmill running workout at 1% incline - 2 mile warm-up, then 1,200 meters repeats @ 6:53/mile pace (8.7 mph) with 400 meter recovery (200 meters @ 10:00/mile pace or 6.0 mph and 200 meters @ 8:000/mile pace (7.5 mph) x 2 repeats. Total of 4 miles in 32:05.

I was tired today and the mind gave out as I had plans for greater things. Also I only consumed 132 grams of carbohydrates at this point in the day. Last Friday when I ran for 60 minutes at around the same time of the day, I had eaten 278 grams of carbohydrates, over twice the amount, with around the same number of calories. Lesson learned: for later in the day runs, I need more carbohydrates. This doesn't seem to be the case when I run early in the morning generally on an empty stomach. There could be other factors also.

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

In the nutrition department, I consumed 2,873 calories, 366 grams of carbohydrates, 138 grams of protein, and 95 grams of fat (51%c, 19%p, and 30%f). My total carbohydrates for the day was high even though they were low when I did my training run.

Enjoy your weekend.

Pax Domini sit semper vobiscum.

Saturday, October 8, 2005

At home starting at 9:20 a.m., a 30-minute workout from "Pushing Yourself To Power" by John Peterson. All exercises were dynamic visualized resistance (DVR) exercises except for CH-1 which was a dynamic self-resistance (DSR) exercise. I performed one set of five reps at maximum intensity/tension of the following:

Chest
CH-1: Liederman chest press
CH-2: Full-range pectoral contraction
CH-4: Rope pull

Shoulders
SH-1: McSweeney high reach
SH-2: Shoulder roll
SH-3: Deltoid raise

Back
Tiger Move #5: one arm chinup
BA-6: Forward bend and reach back
BA-7: Forward bend and reach out

Biceps
BI-1: Bicep curl
BI-9: Concentration curl
BI-10: Atlas bicep flex and press

Triceps
TR-2: McSweeney wrist twist
TR-8: Vertical palm press
TR-10: Backhand strike tricep extension outward

Later in the day, I went on two walks covering a distance slightly more than 3 miles.
In the nutrition department, I consumed 2,860 calories, 408 grams of carbohydrates, 146 grams of protein, and 72 grams of fat (57%c, 20%p, and 23%f).

Pax Domini sit semper vobiscum.

Sunday, October 9, 2005

A 25-minute workout at home, starting at around 1:45 p.m.

I performed the Dynamic Visualized Resistance (DVR) workout described in "Pushing Yourself To Power" by John Peterson, pages 86-91. I performed 10 reps of all 12 exercises at maximum tension as prescribed in the book.

1) Neck roll

2) Atlas bicep flex and press

3) Substituted military press DVR for the high reach DVR

4) Substituted standard grip pullup DVR for the one-arm chin

5) Full-range pectoral contraction

6) Shoulder roll

7) Wrist twist tricep contraction

8) Deltoid raise

9) Bicep/tricep contraction

10) Abdominal contraction and pull-in

11) Half knee bend

12) Calf raise

10 reps at maximum tension, trying to engage all the musculature in my body, is a very tiring workout. Something nice and different.

Nutrition: 3,235 calories, 412 grams of carbohydrates, 166 grams of protein, and 101 grams of fat (51%c, 21%p, and 28%f). Not a good day in the nutrition department.

I'm taking the day off on Monday so I won't be going to my gym. A great day for a fun and different workout. Let's see what I come up with.

Enjoy your day.

Pax Domini sit semper vobiscum.

[threenorns]

wow... half the stuff you describe, i don't even know what they are, lol!

definitely something completely different and sounds like a real challenging workout.

Different strokes for different folks.

Here's a link in case you're interested in some of these DVR exercises:

http://www.bronzebowpublishing.com/exercises.html

[threenorns]

oooh, okay - i see - so basically, they're a form of calisthenics?

Monday, October 10, 2005

I took the day off from work so I didn't go to the gym. Instead, I completed a brief 25-minute workout at home, starting at 2:30 p.m.

I completed the same workout that I did on Sunday, October 9, 2005.

Nutrition: 2,271 calories, 336 grams of carbohydrates, 137 grams of protein, and 43 grams of fat (59%c, 24%p, and 17%f).

Pax Domini sit semper vobiscum.

Tuesday, October 11, 2005

Arrived at the gym at 3:25 p.m.

1) Pullup/chinup medley - #1 = standard grip pullups x 15 - #2 = standard grip chinups x 12 - #3 = close grip pullups x 6 - #4 = close grip chinups x 8 - #5 = wide grip pullups x 6 - #6 = wide grip chinups x 7. Total reps completed = 54.

2) Core superset #1 - v-ups, then immediately bicycle ab cross crunches, then immediately knee hug crunches, feet stay airborne until all 3 exercises are completed, then rest 2 minutes. #1 - 13-13-13 - #2 - 13-13-13, and #3 = 10-10-10.

3) Core superset #2 - ab wheel rollouts on knees x 15, then hanging straight-leg raises x 7, and finally plank x 2 minutes. I planned on completing 3 supersets but I just didn't have it in me today so I only completed this one superset.

4) Handstand holds - (in seconds, against the wall) - 50-43-35.

5) Handstand pushups - against the wall. #1 = 2.5 reps - #2 = 1 rep, then lost balance, back up for 1.5 reps - #3 = 1.5 reps. These were full-range reps (head touches the floor) so I'm making a little progress.

6) Dynamic visualized resistance - superset of 10 reps each at moderate tension of Tiger Moves #1-3, all performed without rest, then 1 minute rest. Completed 3 supersets. This is the first time I performed Tiger Moves with moderate tension in a superset format. I like it and will do it again.

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

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

Nutrition: 2,651 calories, 431 grams of carbohydrates, 133 grams of protein, and 44 grams of fat (65%c, 20%p, and 15%f).

Pax Domini sit semper vobiscum.