pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Mar 25, 2020 23:16:15 GMT
Pierini Fitness training 3/25/2020 Morning BW = 170.0 lbs.
Workout - taking the day off, I need it.
Winter 2019/2020 Fitness Goals Executive Briefing Winter has come and gone so it's time for a report of fitness goals.
Goal #1 - complete single set of 18 pull-ups - did not achieve, current single set max reps effort is 16 pull-ups.
Goal #2 - morning weigh-in no more than 175 lbs. with 170-175 lbs. being ideal weight range - Achieved easily, every day was no more than 170-175 lbs. I had several days below 170 lbs. Diet and discipline is dialed down solid.
Goal #3 - complete 100 burpees in 10:00 - yikes! This will be a challenge - Did not achieve - best time was 11:53 on 2/16/2020.
Goal #4 - pull-up hang hold of 2:20 - Did not achieve; actually, lost interest and didn't put a log of effort chasing.
Goal #5 - handstand hold against wall of 1:30 - Did not achieve. Same comment as Goal #4. Goal #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 - Test was scheduled for 3/21/2020 but it was cancelled due to Coronavirus. I don't know when it'll be done, maybe Summer 2020. Think I would have made some progress but we'll have to wait and see. Was 17.4 percent last test on 12/18/2019.
Summer 2020 Fitness Goals Etched in stone today with accomplishment target by the first day of Summer 2020.
Goal #1 - Don’t catch Coronavirus.
Goal #2 - Morning BW not more than 170-175 lbs. 100 percent of the days.
Goal #3 - Burpees x 100 in 11:00. I'm still chasing a goal of 100 burpees in 10:00 but I'm going to be realistic for Summer 2020. It's getting damn hard and I ain't getting any younger. This is still an important goal for me. Burpees are an acid test and the great humbler and I do need to be constantly humbled.
Goal #44 - Body fat 16.0 percent.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,291
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Post by Michael on Mar 26, 2020 21:31:19 GMT
I hope everyone here achieves Your number 1 goal. I wouldn't wish that on anyone. Goal number 2 should be no problem for You so no excuses. I know the 11-minute burpee goal is reachable for You. Maybe You should approach it in a different way. Just some suggestions. Maybe start adding reps to the EMOM sessions You do. For example, start doing 6-7 reps per minute, just a thought. By the avatar You had up it looks like You accomplished the Body fat of 16.0 percent or better.
Great job on keeping Your bodyweight steady. Your pull-up max is very good no matter if You achieved Your goal or not. Anyway, Your goals are achievable and I'll be eager for You to reach them.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Mar 26, 2020 23:04:25 GMT
I hope everyone here achieves Your number 1 goal. I wouldn't wish that on anyone. Goal number 2 should be no problem for You so no excuses. I know the 11-minute burpee goal is reachable for You. Maybe You should approach it in a different way. Just some suggestions. Maybe start adding reps to the EMOM sessions You do. For example, start doing 6-7 reps per minute, just a thought. By the avatar You had up it looks like You accomplished the Body fat of 16.0 percent or better. Great job on keeping Your bodyweight steady. Your pull-up max is very good no matter if You achieved Your goal or not. Anyway, Your goals are achievable and I'll be eager for You to reach them. Thank you Michael. I've done more burpees per round like you suggest and keep coming back to x 5 rounds. Last workout had more burpees in my final "sprint to finish" round and I was pleased with my effort. I'll continue playing with it and see how it goes. It seems so simple - burpees x 5 every 30 seconds will get me my 10:00 goal of completing 100 burpees. Seems so simple, until I get to about the 14th round. Lots of guys who do the 100 burpees thing don't jump. There's a big difference when you add the jump. I'll solve the riddle by being consistent and persistent and patient. Thanks for your encouragement.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Mar 30, 2020 23:25:14 GMT
Pierini Fitness training 3/30/2020 Morning BW = 170.8 lbs.
Workout - Office GTG superset of alternating pull-ups and chin-ups x 10 and dips x 15 - #1 at 7:20 am - #2 at 8:10 pm - #3 at 9:18 am - #4 at 10:09 am - #5 at 11:16 am - #6 at 12:13 pm - #7 at 12:47 pm - #8 at 2:06 pm - #9 at 3:53 pm - #10 at 4:19 pm - total of 100 pull-ups/chin-ups and 150 bar dips. Note: was harder today.
Took more days off than I imagined; guess I needed rest but work is getting in the way too.
Morning BW on these rest days:
3/26/2020 was 172.0 lbs.
3/27/2020 was 170.2 lbs.
3/28/2020 was 169.8 lbs.
3/29/2020 was 170.8 lbs.
I'm up-to-date.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,291
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Post by Michael on Apr 4, 2020 13:23:45 GMT
Just checking in on You Pierini. I know work probably has You pretty busy this time of year and I hope everything is good. But, I haven't seen a session in a good 4-5 days. Are you Good?
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Apr 4, 2020 17:54:39 GMT
Just checking in on You Pierini. I know work probably has You pretty busy this time of year and I hope everything is good. But, I haven't seen a session in a good 4-5 days. Are you Good? Thanks for checking in Michael, I'm still breathing and have been working hard. Despite my best intentions, I haven't had a workout since I last posted. I have plans for today but if it doesn't happen, I'll get a good backyard workout in tomorrow because I'm planning on taking the day off. I'm still about 50 to 60 hours behind with my work due to time taken off earlier last month. Been working 10 hour plus days six days a week. Here's the view right now form the captain's chair. upload images
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Apr 5, 2020 23:20:41 GMT
Pierini Fitness training 4/5/2020
Morning BW = 172.0 lbs.
Workout - Home indoors all day shelter in place.
#1 - 10:44 am - burpees x 5 EMOM for 20 rounds equals 100 burpees in 19:16 - average HR = 148 bpm (82 percent) maximum HR = 161 bpm (89 percent) total 197 calories.
#2 - 3:32 pm - burpees x 5 EMOM for 18 rounds then burpees x 10 sprint to finish equals 100 burpees in 18:34 - average HR = 154 bpm (86 percent) maximum HR = 172 bpm (96 percent) total 201 calories.
Note: Outside is 100 percent better.
Tuesday 3/31/2020 - rest day, morning BW = 170.9 lbs.
Wednesday 4/1/2020 - rest day, morning BW = 170.7 lbs.
Thursday 4/2/2020 - rest day, morning BW = 170.2 lbs.
Friday 4/3/2020 - rest day, morning BW = 170.3 lbs.
Saturday 4/4/2020 - rest day, morning BW = 172.1 lbs.
Been busy working.
My journal is now current.
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Michael
Caneguru
He cuts down trees. He wears high heels, suspendies, and a bra?!
Winner of Twatformetrics Spartan Challenge
Posts: 5,291
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Post by Michael on Apr 6, 2020 16:51:28 GMT
Good Job Pierini! You deserve a lot of credit for the job You do. I could not do what You do. I would go batty, .
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Apr 8, 2020 23:52:29 GMT
Pierini Fitness training 4/8/2020 Morning BW - 170.0 lbs.
Workout - Office 6:59 am - burpees x 5 plus pull-up hang hold 0:10 EMOM for 18 rounds and then burpees x 10 sprint to finish equals 3:00 of pull-up hang time and 100 burpees in 18:33 (last round burpees x 10 in 0:33) - average HR = 157 bpm (87 percent) maximum HR = 169 bpm (94 percent) total 207 calories. Note: The hangs as part of the recovery was something new for the first time. Even though the hang was only 0:10 per round, cumulatively it added to the work effort. I felt worked more than if I just did 5 burpees every round. Plus, it was a good spine elongator to prepare me for sitting all day.
Monday 4/6/2020 - rest day - morning BW was 170.3 lbs.
Tuesday 4/7/2020 - rest day - morning BW was 171.6 lbs.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Apr 9, 2020 23:49:49 GMT
Pierini Fitness training 4/9/2020 Morning BW = 169.9 lbs.
Workout - Office 6:55 am - burpees x 5 every 0:55 x 17 rounds plus burpees x 15 sprint to finish equals 100 burpees in 16:23 - (last round burpees x 15 in 0:48) - average HR = 156 bpm (87 percent) maximum HR = 183 bpm (102 percent - obviously my MHR is > 180 bpm, note: hit 183 bpm at 15:33, it was a nanosecond spike) - total 176 calories.
I think this will be my simple workout through the middle of next week.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Apr 10, 2020 17:40:45 GMT
Pierini Fitness training 4/10/2020 Morning BW = 169.6 lbs.
Workout - Office 7:00 am - burpees x 5 E0:50 X 16 rounds then burpees x 20 trying to sprint to finish equals 100 burpees in 14:55 - last round burpees x 20 in 1:35 (hard) - average HR = 161 bpm (89 percent) maximum HR = 172 bpm (96 percent) total 171 calories -
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Apr 13, 2020 22:18:30 GMT
Pierini Fitness training 4/13/2020 Morning BW = 172.4 lbs. - highest in a long time, ate a big Easter Sunday dinner, damn good, I ate it all.
Workout -
#1 - Office 7:09 am - burpees x 1 E0:09 plus burpees x 10 to finish equals 100 burpees in 14:03 - average HR = 157 bpm (87 percent) maximum HR = 186 bpm (103 percent, spike at 6:39, otherwise 170 bpm appeared to be max) total 169 calories.
Note: I like this burpees x 1 with a small time interval better than burpees x 5; didn't seem as much drudgery during the later rounds. Worthy of some additional experimentation. Last round burpees x 10 in 0:33 which is decent but I was a little spent and this slowed me down. Compare today's effort to Friday 4/10/2020 which was burpees x 5 E0:50 for 16 rounds and burpees x 20 to finish in 14:55 (0:52 longer) with average HR of 161 bpm compared to today's average HR of 157 bpm.
#2 - HRR analysis - beginning of workout 103 bpm - end of workout 170 bpm - 1:00 = 155 bpm (15 bpm lower) - 2:00 = 143 bpm (27 bpm lower) - 3:00 = 128 bpm (42 bpm lower).
Sunday 4/12/2020 - rest day - morning BW was 171.7 lbs.
Saturday 4/11/2020 - rest day - morning BW was 168.7 lbs., low because I had a 23-hour fasting period the previous day, Good Friday, and only a 47 minute feeding window not eating excessively.
I'm current.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Apr 15, 2020 0:08:42 GMT
Pierini Fitness training 4/14/2020 Morning BW = 171.8 lbs.
Workout - Office 7:09 am - burpees x 1 E0:09 x 85 rounds plus burpees x 15 to finish equals 100 burpees in 13:43 (0:20 faster than yesterday) - last round burpees x 15 in 0:58 - average HR = 157 bpm (87 percent) maximum HR = 170 bpm (94 percent but I had another spike of 215 bpm at 10:35 which would have been my 70th burpee - this is second consecutive day with a HR spike and odd now so I'm going to have to pay attention to what's going on) total 157 calories.
Very busy work day; I need a haircut. More burpees in the morning.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,727
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Post by pierinifitness on Apr 15, 2020 19:43:19 GMT
Pierini Fitness training 4/15/2020 Morning BW = 171.4 lbs.
Workout - Office 7:02 am - burpees x 1 E0:09 x 80 then burpees x 20 to finish equals 100 burpees in 13:39 (only 0:04 faster than previous day) - last burpees x 20 in 1:39 - average HR = 155 bpm (86 percent) maximum HR = 171 bpm (95 percent) total 161 calories.
Think I'll take a burpees break tomorrow. Maybe repeat this cadence one more time shooting for minimum of 13:30 which is what I predicted my time would be. Then, drop the time interval from 0:09 to 0:08 and repeat the final round burpees reps climb from 10 to 20.
Also think it's time to take a run and start doing some KB work.
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pierinifitness
Caneguru
I do burpees, then I drink slurpees
Posts: 2,727
|
Post by pierinifitness on Apr 16, 2020 21:43:37 GMT
Pierini Fitness training 4/16/2020 Morning BW = 171.6 lbs.
Workout - Park near my office 12:30 pm - run 3.0 miles in 31:50 = 10:37/mile pace - average HR = 154 bpm (86 percent) maximum HR = 169 bpm (94 percent) total 370 calories.
Notes: Last run was 3/17/2020 for 6.0 miles in 1:05:05 or 10:51 pace. Planned on doing 6.0 miles today but made a business decision to stop at 3.0 miles and slowly build up to a longer distance. This way, I'll have more in the tank sooner. Felt good running outdoors, sunny, Spring-like and 75F degrees.
Gave burpees a day off, needed it but REAL MEN DO BURPEES!
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