Pierini Fitness Workouts

[pierinifitness]

I'm starting this thread to post my workouts for 2020.  I've always journaled my workouts and have a treasure trove of training journal archives that I enjoy referring to from time to time.  When I'm an old-man sitting in a rocking chair crapping my pants one day, God willing, I'll find delight in browsing through my old training journals and telling my grandsons what grandpa used to do when he was a young whippersnapper like them.  My deceased friend, American's greatest-ever Olympic weightlifter, Tommy Kono, also had an awesome collection of training journals beginning from his early days of training when he trained in the basement of his parent's home in Sacramento.  I suppose a certain type of person is inclined to keep detailed journals and I'm one of them.  We tend to be analytical types, attracted to numbers and other measures.  Read something recently, that you need to measure what you want to manage. Makes sense to me.

Michael and I began sharing our training journals early last year and we would comment and encourage each other about our fitness training goals via a weekly e-mail exchange.  We'll now do this here so you may notice me regularly jumping in to his thread and offering my two cents and giving him a kudo about his workouts.  We have a similar body type and an attraction to training that focuses on strength endurance and cardiovascular-respiratory conditioning.

My journal sharing will come directly from my detailed training journals except will omit some of the details I capture since I don't want to bore or annoy those who may occasionally view more than such details may do.  I welcome your comments and criticisms and will not be offended because I have thick skin but please know that I'm a member of the Tit for Tat Club so if you post tit something that's  nonsense in my opinion, I'll post tat you back.

I maintained a similar detailed journal for many years at the old Bronze Bow forum and maybe a few old-timers from those days will remember.  I hope my training journals might inspire you to try one, tailored of course, and that I may occasionally receive a training suggestion from you that I can take for a test drive.  I describe my training as intuitive.  I never know what I'm going to do on any particular day because it depends on how my 64-year old body is feeling.  But, I do have favorites that I draw from. I generally train 4-5 days a week and my workouts tend to be longer although they'll be slightly shorter in duration the next three months because I'll be busier with my work.

I do have a few Winter 2020 training goals that I'll use to make my training fun. They are:

1 - complete single set of 18 pull-ups.

2 - morning weigh-in no more than 175 lbs. with 170-175 lbs. being ideal weight range.

3 - complete 100 burpees in 10:00.  Yikes! - this will be a challenge and it may take until Summer 2020 before I get close to achieving this goal. 

4 - pull-up hang hold of 2:20.

5 - handstand hold against wall of 1:30.

6 - make further progress with lower BF percentage with Summer 2020 goal of 16.0 percent and be at 16.5 percent by end of winter.

Thanks for reading and enjoy your day.

[pierinifitness]

Pierini Fitness training 1/1/2020
On vacation in Scottsdale, Arizona so workout was done at hotel fitness center.

Treadmill running at 1.0 percent incline – 6.0 miles in 1:01:34 – running cadence – average 172 steps per minute, maximum 178 steps per minute, average stride length 0.92 meters - average HR= 153 bpm (85 percent) maximum HR = 172 bpm (96 percent) - total 749 calories. Note: treadmill reported 6.0 miles in 1:00:00 and about 938 calories burned. 

Notes:  I use a Garmin Forerunner 35 heart rate monitor and fitness tracker to get my stats which are based on an estimated maximum HR is 180 bpm, so the percentages mentioned are in relation to 180 bpm.  My average resting HR for the last 7 days is 45 bpm.  I weigh myself every morning but didn't this day because of no access to a scale.  My morning BW on 12/31/2019 was 172.8 lbs.  Definitely won the wet t-shirt contest after this workout.

[pierinifitness]

Pierini Fitness training 1/6/2020
Morning BW - 170.7 lbs. 
 
Workout - one  of my favorite parks for running, early afternoon - run 0.50 mile and 1:00 recovery of burpees x 10 and walk for remainder of 1:00 recovery interval for 6 rounds = 3.0 miles and 60 burpees in 40:24 - average HR = 157 bpm (87 percent) maximum HR = 175 bpm (97 percent) total 479 calories.

Notes: planned on 10 rounds but called it quits early, could have muscled it out but decided it wasn't necessary for this first workout after returning from vacation.  I'm an intermittent fasting practitioner generally targeting a daily fasting period of 18 hours although I averaged about 14 hours while on vacation.  Today, my fasting period from 24 hours and 41 minutes and this workout was done during the 20th hour of my fasting period.  I generally, but not often, train while fasted.

[pierinifitness]

Pierini Fitness training 1/7/2020
Morning BW - 167.6 lbs. 

Workout - Office 2:30 pm - alternating pull-ups and chin-ups x 5, bar dips x 5 and 4-count step-ups 12" step x 50 every 3:00 completing 10 rounds of 50 pull-ups and chin-ups, 50 bar dips and 500 step-ups in 29:23 - average HR = 142 bpm (79 percent) maximum HR = 165 bpm (92 percent) total 291 calories.

Notes: Pull-ups done on odd-numbered rounds and chin-ups done on even-numbered rounds; pull-ups and chin-ups were wide grip and done slow as I have a sore sternum, a mystery. Bar dips didn't seem to aggravate it. Have had a tentative left shoulder and was surprised bar dips weren't uncomfortable. It's been tentative for about 3 weeks now.  Workout done during 21st hour of fasting period.  Going home soon and hope to have food in my mouth by 4:00 pm. 

[Michael]

The pullup/chin/bar dip and step up is a good complete training session. About the tentative left shoulder, You have Bruce's bands. Why not after an upper-body session take 5-10 minutes and do some shoulder rehab exercises? , You have no excuses

[pierinifitness]

Jan 7, 2020 23:43:08 GMT Michael said:

The pullup/chin/bar dip and step up is a good complete training session. About the tentative left shoulder, You have Bruce's bands. Why not after an upper-body session take 5-10 minutes and do some shoulder rehab exercises? , You have no excuses

Thanks for your 100th reminder for me to do the shoulder rehab exercises.  I'll do them one day if I can remember.  Interesting is that shoulder feels good this early morning. 

[bob44]

Hi Ed, I do remember the old competitions from the past. I remember we didn’t even know how to do a progress journal back then. We started a new thread every day and all posted to the same thread. Then after a week or 2 we started to keep our own journals. I just tried an iso hold with a towel over the door for a minute. I don’t remember the reason but that was one of the exercises in the competition. I probably haven’t done that one for 15 years.

Do you remember the Brat competition from discussfitness. I don’t remember the details but it was KB swings and burpees. It might have been for Linda’s birthday. She was also the one who gave me the uphill burpee workout with downhill bear crawls. That was a lunchtime workout I would do several times during the summer months years ago.

[pierinifitness]

Jan 8, 2020 20:11:49 GMT bob44 said:

Hi Ed, I do remember the old competitions from the past. I remember we didn’t even know how to do a progress journal back then. We started a new thread every day and all posted to the same thread. Then after a week or 2 we started to keep our own journals. I just tried an iso hold with a towel over the door for a minute. I don’t remember the reason but that was one of the exercises in the competition. I probably haven’t done that one for 15 years.

Do you remember the Brat competition from discussfitness. I don’t remember the details but it was KB swings and burpees. It might have been for Linda’s birthday. She was also the one who gave me the uphill burpee workout with downhill bear crawls. That was a lunchtime workout I would do several times during the summer months years ago.

Hi Bob,

I don't remember the towel iso hold being part of the competition but since I sometimes struggle remembering what I had for breakfast, I'm going to assume your recollection is correct.

The Brat was a WOD that I created for Linda (aka Brat) on her 49th birthday.  Seems like it was 7 rounds of 7 reps of swings with 25 or 30 percent of BW and 7 burpees for time.  Those were great times at Discuss Fitness as it was a thriving discussion forum.  Don't know if you remember Nadia who went by the username of gymgirl.  She now owns a CrossFit gym in Seattle and it appears to be thriving.  Good for her.  Seems like that place is now cyerspace deceased.  Great times and memories.

[pierinifitness]

Pierini Fitness 1/8/2020
Morning BW - 168.8 lbs. 

#1 - Office during morning, lunch and afternoon breaks while attending a continuing education webinar using my office computer - pull-up bar hang holds: 1:30, 1:45 and 1:05 - handstand hold against wall 1:14, 1:03 and 1:09. Pull-up hang hold 3rd attempt was wide-grip, others were standard-grip. The wide-grip was harder and felt uncomfortable on my left shoulder.

#2 - Park at 1:50 pm - run 4.03 miles in 40:01 - running cadence average 170 strikes per minute maximum 176 strikes per minute and average stride length 0.96 meters - average HR = 156 bpm (87 percent) maximum HR = 169 bpm (94 percent) total 469 calories. Plan was a 60 minute run but decided 40 minutes was good enough.  Run done during 21st hour of fasting period. 

Leaving my office in a few and hope to be eating by 4:00 pm.

[Michael]

Good sessions! The more often You do the hangs and handstand hold the longer You'll be able to hold them. I do have some fasting questions to ask but I'll ask them later being it's time to work:)

[pierinifitness]

Pierini Fitness training 1/10/2020
Yesterday, 1/9/2020, was a rest day.  My morning BW was 168.9 lbs.

Morning BW = 168.3 lbs.  

#1 - Office 12:05 pm - pull-up hang hold 1:55.

#2 - Park near office at 2:30 pm - Power 5 single-arm KB complex with 20kg KB - snatch, swing, clean, rack squat and overhead press Rx5 and Lx5 for each KB movement before the next one - every 4:00 for 3 rounds - completed 3 rounds in 10:33 - average HR = 149 bpm (83 percent) maximum HR 163 bpm (91 percent) total 149 calories.

Notes:  I haven't done KB complex work or weighted squats in probably 2 months.  I needed a sabbatical from the grind and load of KB complex work and I've avoided weighted squats to keep my legs fresh for the burpees and running work I've been doing.  Today was hard.  I need to acclimate back to the KB load and grind.  My plan was 5 rounds of the Power 5 KB complex but I called it quits after 3 rounds.  I'll inch up to 5 rounds gradually.  Could have done 5 rounds today but there's no point in proving it, which is nothing, to myself. Had an audience of one, a homeless person; hope he enjoyed the show.  Hard to believe that I completed 5 rounds of this Power 5 KB complex in 12:27 in November 2014.  I'm guessing it will take me 18 minutes once I ramp up to 5 rounds and then I'll inch downwards from there.  I doubt I'll ever repeat the 12:27 performance. 

[pierinifitness]

Pierini Fitness training 1/11/2020
Morning BW - 168.3 lbs. 
 
Workout - Middle of park, all to myself, at 11:00 am - 54F degrees, sunny and clear skies, park grass a little soggy in a few places- burpees x 5 and very slow jog remainder of time period every minute on the minute for 20 rounds = 100 burpees and 0.70 mile - average HR = 155 bpm (86 percent) maximum HR = 171 bpm (95 percent) total 155 calories.

Notes: First time doing very slow jog compared to normal of walking recovery for this burpees in the park workout; made a difference. Best to do walking recovery if going for higher rounds like the one time I completed 60 rounds in one hour.

[pierinifitness]

Pierini Fitness 1/13/2020
Rest yesterday 1/12/2020.  Morning BW was 168.8 lbs.

Morning BW = 168.3 lbs.

Office 3:05 pm

#1 - pull-up hang hold 1:54.

#2 - KB chain with pair of 20kg KB - (swings, cleans, rack squats and overhead press) x 5 for 2 rounds in 4:01 - average HR = average HR = 145 bpm (81 percent) maximum HR = 158 bpm (88 percent) total 47 calories.

Note: Workout planned a round every 2:30 for 5 rounds, quickly figured out 3 rounds would be the most I could do; called it quits after 2 rounds. I'm out of KB conditioning shape. Will have to fix this. Will go for 3 rounds next time and then inch myself back up to 5 rounds which I did last on 5/22/2019 in 15:07 with a round time interval of every 3:40. So, today's every 2:30 was a recipe for disaster; I should have looked at my training journal for time interval guidance before starting today's workout.

Here's Scott Iardella explaining the difference between a KB chain and a KB complex:  www.rdellatraining.com/kettlebell-chain-vs-kettlebell-complex-which-is-better

[pierinifitness]

Pierini Fitness training 1/14/2020

Morning BW = 168.0 lbs.

Office during morning break - pull-up hang hold 1:40 and handstand against wall hold 1:06. Had bigger plans but life got in the way.

[pierinifitness]

Pierini Fitness training 1/15/2020
Morning BW - 169.8 lbs. 
 
Workout - Park 12:17 pm - run 5.10 miles in 50:01 - cadence average 170 spm maximum 178 spm average stride length 0.96 meter - average HR = 164 bpm (91 percent) maximum HR 185 bpm (103 percent) total 623 calories. 

Notes - felt strong today from being well rested. Perceived exertion seemed less than HR stats. Possible HR monitor error and/or true maximum HR is greater than 180 bpm I have my HR monitor set at because there’s no way I was running at 103 percent of my MHR. HR was 100 bpm about 3 minutes after completing run.  Overall, a good run. Will do 60 minutes next week.