Michael
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He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
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Post by Michael on Jan 15, 2020 23:33:48 GMT
Nice Run Pierini! Like the Lucha Libre Mask
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pierinifitness
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I do burpees, then I drink slurpees
Posts: 2,718
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Post by pierinifitness on Jan 15, 2020 23:48:49 GMT
Nice Run Pierini! Like the Lucha Libre Mask Thanks Michael, that was 9 years ago when my wife and I spent Christmas and New Years in Puerto Vallarta. I had to buy that mask. Now I'm wondering what happened to it. I caught a killer case of the flu and was sick as a dog for several days but eventually recovered for New Years Eve.
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pierinifitness
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I do burpees, then I drink slurpees
Posts: 2,718
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Post by pierinifitness on Jan 17, 2020 0:20:25 GMT
Pierini Fitness training 1/16/2020 Morning BW - 168.3 lbs.
Workout - at office 3-minute workouts at 8:00 am, 12:00 noon and 4:00 pm consisting of wide-grip pull-ups x 10, bar dips x 20 and BW squats the remainder of 3:00 time interval. BW squats and HR stats, including HRR (heart rate recovery after 3:00) of each round as follows:
#1 at 8:00 am - 42 BW squats in 1:30 - average HR = 133 bpm (74 percent) maximum HR = 144 bpm (80 percent) total 30 calories - HRR analysis: end of round 144 bpm and 3 minutes later 99 bpm (got as low as 78 bpm during 3 minute period but was 99 bpm at 3 minutes of recovery period - recovery 45 bpm (this is good.)
#2 - 12:00 pm - 45 BW squats in 1:25 - average HR = 122 bpm (68 percent) maximum HR = 144 bpm (80 percent) total 26 calories - HRR analysis: end of round 144 bpm and 3 minutes later 127 bpm - recovery 17 bpm (not as good as 8:00 am.)
#3 - 4:00 pm - 49 BW squats in 1:32 - average HR = 126 bpm (70 percent) maximum HR = 142 bpm (79 percent) total 27 calories - HRR analysis: end of round 142 bpm and 3 minutes later 131 bpm - recovery 11 bpm (this is not good.)
Notes: I'm going to pay more attention to my 3-minute HRR after reading an article about it as a measure of cardiovascular conditioning and health. Don't know what round #3 was all about other than I worked a lot harder on the BW squats and could have easily banged out about 5 more if I hadn't paused so often to notice the time remaining in my 3:00 time interval.
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pierinifitness
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I do burpees, then I drink slurpees
Posts: 2,718
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Post by pierinifitness on Jan 18, 2020 21:10:33 GMT
Pierini Fitness training 1/18/20201/17/2020 was a rest day. Morning BW = 169.3 lbs. Morning BW = 169.6 lbs. Workout - #1 - 24 Hour Fitness mid-morning - Barbell overhead press from rack in lbs. 45x5, 65x3, 95x3, 115x1, 125 FAIL, 115x1, 95x5x5 = 38 reps. It’s been a long time. Hard to imagine I was doing double OHP with pair of 24kg KB not that long ago. Strength is specific and has a short shelf life. SGPU 10, 10 and 5. Played around with TRX suspension thingy for trying assisted pistols and one set 7 reps full hanging supine inverted rows. Using a 3-day guest pass to evaluate if I want to join using my upcoming Medicare Man free gym membership. Awesome gym with tons of equipment, more than I'll every need or use but too crowded for my liking. #2 - Park - at noon hour - burpees x 5 and walk remainder of time interval EMOM - completed 30 rounds 150 burpees and 1.0 mile in 29:29 (average time to complete 5 burpees about 0:25) - average HR = 152 bpm (84 percent) maximum HR = 164 bpm (91 percent) total 334 calories. #3 - HRR analysis - HR at end of burpees x 5 EMOM workout 163 bpm - 1:00 = 143 bpm (-20 bpm) - 2:00 = 122 bpm (another-21 bpm and -41 bpm cumulative) - 3:00 = 114 bpm = (another - 8 bpm and -49 bpm cumulative.) - This is good HRR. Thinking about adopting a mandatory rest day if awakening HR is above 49 bpm; we'll see. It was 47 bpm this morning but above 50 bpm on Friday so I decided that it would be a rest day. Besides, my legs were gently sore from the previous day's BW squats workout. HRR at end of workout through 3:00 mark below:
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pierinifitness
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I do burpees, then I drink slurpees
Posts: 2,718
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Post by pierinifitness on Jan 20, 2020 1:17:03 GMT
Pierini Fitness training 1/19/2020
Morning BW = 171.5 lbs.
Workout - Park 11:36 am - run 6.0 miles in 1:04:44 - average HR 145 bpm (81 percent) maximum HR 160 bpm (89 percent) total 701 calories . Slower today with shorter strides and turnover.
HRR analysis - end of run 160 bpm - 1:00 = 120 bpm (-40 bpm) - 2:00 = 111 (-49 bpm) - 3:00 = 109 bpm (-51 bpm) - good.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,288
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Post by Michael on Jan 20, 2020 15:40:46 GMT
It's nice that You have good weather for Your runs and Your other sessions You like to do outside. What you said about Your waking heart rate is something I read Pavel said somewhere, can't remember. Good burpee session. Why do You think Your run was slower?
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,718
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Post by pierinifitness on Jan 20, 2020 15:49:53 GMT
It's nice that You have good weather for Your runs and Your other sessions You like to do outside. What you said about Your waking heart rate is something I read Pavel said somewhere, can't remember. Good burpee session. Why do You think Your run was slower? Michael, run was slower because every day is different. Legs were slightly sore from previous day's burpees. Also, didn't seem to have the mindset to ramp up the pace. Weather was 45F degrees, the sky was dark and gray and the fog was slowly dissipating so it wasn't motivating for me. Could have definitely ramped it up but wanted to save for my planned Monday workout.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,718
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Post by pierinifitness on Jan 21, 2020 2:33:27 GMT
Pierini Fitness training 1/20/2020 Morning BW - 170.3 lbs. Workout - rest day (not planned) but when I got home BW squats non-stop x 110 in 4:48 (plan was 100 but I obviously don’t know how to count) - average HR = 107 bpm (59 percent) maximum HR = 147 bpm (82 percent) total 31 calories - video. 50 in 1:58 - 100 in 4:18 - 110 in 4:48.
HRR analysis - start 110 bpm end of BW squats 147 bpm - 1:00 = 116 bpm (-31bpm) - 2:00 = 106 (-41 bpm) - 3:00 = 96 bpm (-51 bpm),
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,718
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Post by pierinifitness on Jan 22, 2020 23:45:11 GMT
Pierini Fitness training 1/22/2020 Morning BW = 170.4 lbs.
Workout at office 3:20 pm -
#1 = 20kg KB snatch R x 5 plus L x 5 EMOM for 10 rounds - completed 10 rounds and 50 snatch reps each side 100 total in 9:48 - average HR = 137 bpm (76 percent) maximum HR = 157 bpm (87 percent) total 97 calories.
#2 - HRR analysis - end of workout 157 bpm - 1:00 = 133 bpm (-24 bpm) - 2:00 = 117 bpm (-40 bpm) - 3:00 = 103 bpm (-54 bpm) - this is good.
1/21/2020 was a rest day, morning BW was 169.4 lbs. Ate more than normal.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,718
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Post by pierinifitness on Jan 23, 2020 22:21:49 GMT
Pierini Fitness training 1/23/2020 Morning BW = 170.3 lbs.
At park near my office at 1:10 pm - burpees x 5 plus slam ball overhead slams 15-lb. slam ball x 10 plus two-hand KB swings with 24kg KB x 15 every 2:00 - completed 5 rounds in 9:50 (25 burpees, 50 slam ball OH slams and 75 KB swings) - average HR = 150 bpm (83 percent) maximum HR = 162 bpm (90 percent) total 150 calories.
Notes - this was tough, first time using new slam ball. Sitting on my ass at work, I planned 20 rounds. In the heat of the workout, I downward revised to 10 rounds. Called it quits at 5 rounds. Could have done the 10 but wasn’t willing to put my pedal to the metal, good enough.
Earlier, late morning, walked downtown and back from my office to take care of some business - total 2.68 miles in 44:54 (16:45 mile pace) - average HR = 106 bpm (59 percent) maximum HR = 136 bpm total 316 calories.
Eating big tonight - BBQ baby back ribs and some sides.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,718
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Post by pierinifitness on Jan 24, 2020 23:15:00 GMT
Pierini Fitness 1/24/2020 Morning BW = 169.9 lbs.
Workout - at park near my office 2:22 pm -
#1 - burpees x 5 then walk suitcase carries with pair of 24kg KB EMOM - completed 10 rounds, 50 burpees and 0.24 mile in 10:00 - average HR = 140 bpm (78 percent) maximum HR = 166 bpm (92 percent) total 96 calories. Note: This was tough EMOM, carries time average was 0:30. Suitcase carries walking pace calculated to about a 20-minute mile.
#2 - HRR analysis - end of workout 160 bpm - 1:00 = 138 bpm (-22 bpm) - 2:00 = 123 bpm (-37 bpm) - 3:00 = 112 bpm (-48 bpm).
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Post by gruntbrain on Jan 25, 2020 0:21:53 GMT
Have you tried the suitcase carries by using just a single weight ? By periodically switching arms you could go nonstop for several minutes .
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,718
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Post by pierinifitness on Jan 25, 2020 4:29:41 GMT
Have you tried the suitcase carries by using just a single weight ? By periodically switching arms you could go nonstop for several minutes . That would work good for me with a slightly lighter KB - 20kg - and longer duration each side, perhaps one minute and then switch sides. My workout today is tougher than what it may read like, tougher than I was expecting to be honest. Thanks for the idea.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,718
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Post by pierinifitness on Jan 25, 2020 21:51:04 GMT
Pierini Fitness 1/25/2020 At one of my favorite parks for a KB workout -
#1 - 10:13 am - Power 5 KB complex (Rx5 switch Lx5 of each swing, snatch, clean, rack squat and overhead press) with 20kg KB start a round every 4:00 - completed 5 rounds in 18:25 - average HR = 148 bpm (82 percent) maximum HR = 177 bpm (98 percent) total 207 calories.
#2 - 10:54 am - Slam ball 15-lb. OH slam x 10 EMOM - completed 10 rounds 100 slams in 9:23 - average HR = 158 bpm (88 percent) maximum HR = 162 bpm (90 percent) total 114 calories.
#3 - HRR analysis - end of workout 160 bpm - 1:00 = 151 bpm -9 bpm) - 2:00 = 139 bpm (-21 bpm) - 3:00 = 125 bpm (-35 bpm). Notes- less HRR this workout while noting higher average HR and narrower gap between average HR and maximum HR this workout compared to other workouts with greater HRR.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,718
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Post by pierinifitness on Jan 26, 2020 21:18:34 GMT
Pierini Fitness 1/26/2020 Morning BW - 171.3
Workout -
#1 - Park 12:30 pm - run 1.0 mile in 10:43 - average HR = 135 bpm (75 percent) maximum HR = 143 bpm (79 percent) total 113 calories - walk 1.0 mile in 17:00 - average HR = 100 bpm (56 percent) maximum HR = 134 bpm (74 percent) total 121 calories - Note - cardiovascular system "talked" to me and said it needed recovery so I modified my planned workout and did what I did - I obeyed.
#2 - 45 minutes later - pull-up hang hold 1:00.
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