Jimbo drops a log

[Jimbo]

Wednesday Feb 7, 2007

Had to do a "hit and run" workout. Stuff to do stuff to do..I'll be glad when the kids are out of school for teh summer, I can get on a morning workout schedule. Anyway..

Hit and run-

Chins & dips
30 min. cylcing

done.

[Jimbo]

Crap..I have a cold. I rested this weekend but I am hitting it today cuz my head will explode if I don't work out and with all this congestion, that wouldn't be pretty.

[Jimbo]

Monday, Feb. 12, 2007

Superset
BW Chins 5x5
BW Dips 5x8

Superset
BB Bench 5x5x45
BO Row 5x5x45

Bike 30 minutes - 8.6 miles (I'm shooting for 9 miles)

Wanted to swim but the friggin gym is overrun with people right now. No room in the pool.

[Jimbo]

Tuesday Feb.13th 2007

I was able to get to the pool! Yay!

Did laps for roughly 40 minutes. Don't know how many..I never count.

I tried practicing the flip a few times. I'll eventually get these I'm sure.

I also worked on lowering my SPL. Not too great. Averaged 20 SPL.

[Jimbo]

Thursday, Feb. 15, 2007

Superset
BB Push Press Complex - 5x5x35
Chins - 5x5xbw

Bike 30 minutes - 8.8 miles (still shooting for 9 miles)

[Jimbo]

Saturday, Feb. 17, 2007

Legs are really sore from the Push presses. I haven't done any lifting with my legs since the back injury. No pain back wise..so I will be including some form of squats/lunges in future workouts. (but not saturday)

Supersets
DB Inc Bench 2x8x35, 1x5x45, 2x5x55
DB BO Row 3x5x55

Chins 3x6xbw
Dips 3x8xbw

Bike 30 minutes - 8.8 miles (still shooting for 9 miles in 30min)

Swam laps - 20 minutes

[Jimbo]

Thursday, Feb.22, 2007

SSS
DB Push Press Complex - 1x5x35, 4x5x40
BW Chins - 5x5
BW Dips - 5x8

Stationery Bike - 30 minutes, LVL 9, 8.6 miles

(I vary my efforts while on the bike. I try to pay attention to keeping rpm up while shooting for 19 miles within the 30 minutes. So even though I'm not doing intervals specifically, it's certainly not steady state cardio. Heart rate is up and down throughout with max efforts throughout)

[Jimbo]

Saturday, Feb.24, 2007

Came down with Flue. (I had the shot too)

I still feel like I've been run over. First time sick in a lonnnng time though. I'm just now beginning to think about getting back into the gym but it will probably be next week before I attempt it. Just trying to regain my footing..

[Jimbo]

Tuesday, Mar.6, 2007

Wow. I can't believe how long it has been since my last workout. This cold has hung on and hung on. I finally found the energy to get back to it though I'm still trying to hack up a lung. I'm sure the gym goers around me appreciated all the hacking I did once I got warmed up.

Despite that..I had a great workout.

SS
BW chins 3x8
BW dips 3x10

SS
DB Inc Bench 5x5x40
DB BO Rows 5x5x40

BB Bench 5x5x135

Stationary Bike - 30 min - lvl 9 - 8.86 miles. I busted it to hit that magic 9 mile mark and ALMOST made it! I was weezing like a 90 year old in a strip club when I finished.

Nice to be able to do something again. Maybe I have this cold licked. cough cough

[Jimbo]

Thursday, Mar. 8, 2007

HELL YEAH!

I think I had a pretty bodacious day. Got a promotion, raise and bonus. Went to the gym and nailed my 9 miles in 30 minutes goal on the bike.

HELL YEAH! BOO-YAW!

Squats - 1x8x135, 4x5x135

BW Chins - 1x8
BW Dips - 1x10

I was anxious to hit the bike and get home so I went a head and jumped on..

Stationary Bike - LVL 9 - 30 minutes - 9.11 miles.

Guess I'll have to adopt a new goal!

[UpNorth]

Congrats on the promotion and hitting your goal! What a great day.

[Jimbo]

Thanks UNorth!! My legs are sore but I'm smiling.

[Jimbo]

Tuesday, Mar. 13, 2007

Today's workout I just felt really drained to start with. Not sure why...I think it's this frickin time change. Killin me.

SS
Pushups 33
Incline Crunches 25

Pushups 25

BW Chins 6
BW dips 10
BW chins 4
BW dips 4

Sta.Bike - lvl9 - 30 minutes - 9.02 miles
(I busted my hump to hit 9 miles again-wiped me out but I made it damb it)

Over all...this workout sucked.

[Jimbo]

Thursday, Mar. 15, 2007

Still plagued with a respitory issue. I guess I'll have to break down and go the doctor before this thing clears up.

Workout was again sub-standard in my book

Push-ups - 25
Crunches - 15 OMG my abs are so sore from the other day..I can't do these today. Ahhh
No rest
Push-ups - 15
BW Chins - 10
BW dips - 10
3 minute rest
BW Chins - 5 (toast)
BW dips - 8 (ahhh)

Treadmill - Ran 1.5 miles - leasurely 10 minute pace
Sta. Bike - 1 mile
Swam 10 laps.

At least I showed up at the gym.

[Jimbo]

Saturday, Mar. 17, 2007

Was going to get up and go to the gym but decided to hit a 5k race that was going on. Not my best performance, but considering the fact that I haven't ran that far in a long while..maybe 2 months?...Ii guess I did ok.

"Run for Their Lives 5k" - 28:18

now my calves are sore.

[gobbla]

Originally Posted by Jimbo

Thursday, Mar. 8, 2007

HELL YEAH!

I think I had a pretty bodacious day. Got a promotion, raise and bonus. Went to the gym and nailed my 9 miles in 30 minutes goal on the bike.

Kick ass buddy!

[Jimbo]

Tuesday, March 20, 2007

I really wanted to squat today. The gym was OVERRUN with people and I could not get to a rack (there are only 2)

Soooo, I did upper body and then did intervals on the bike.

SS
pushups - 1x35, 1x25
Crunches - 1x25,1x15

SSS
BO DB Rows - 2x8x40
BW Chins - 1x6, 1x5
BW Dips - 1x8, 1x8

I used the HRM on the bike (I know...not all that accurate) but I decided to monitor my heart rate and do the intervals based on my heart rate topping out near max (173) and then beginning the next interval after resting to recovery.(dropping to about 140) What I found was interesting..unnerving. I must not be all that well conditioned for strenuous work. I had to do like a 1:6-7 interval just to let my heart rate calm down. I did this for 30 minutes.

30 sec of hard ball busting effort took my heart to 163bpm/3-4 minutes of rest before the heart rate dropped to 140.

Is that indicative of bad conditioning?

I've never REALLY done intervals. I mean..I have always varied my efforts throughout any type of cardio I do so that I'm not just doing steady state...but this is the first time ever that I have done it based on a specific set of interval protocols.

Doing this for 30 minutes really kicked my arse. I think I'll be repeating this for sure. Hopefully I will see improvements in my conditioning and body comp. I want to drop some fat..

[Jimbo]

Thursday, March 22, 2007 - I've lost a couple of pounds down to 174.

My shirts are fitting tighter around the chest. A little chest development but mostly my lats have really began to develop. (chins?)

Yay! I got an open squat rack! I set up camp.

Squat
1x8x135
1x5x155
1x5x175
1x2x185 (I could have forced out another but still aware of a back injury)

I'm going to see if I can't get some of my strength back on the squat. I was doing 265 box squats about a year ago. Now you see where I am..but I'm sure the strength will return. I love squats.

Bench 5x5x135 (I think I'm going to stay at 135 until it gets a lot easier - a few weeks) Then I'll add 20# and do that a while. (trying some auto-regulation on this)

Inc.DB Bench 2x5x50

BO DB Rows 2x8x45 (I'll be bumping this up next time I had good form throughout)

(did 5 bw chins as I was walking over to the bike)

HIIT Sta.Bike- LVL 9- 20 minutes - Used HR - Low end 140 - Max 174

I used HR again. This time my max heart rate was 173-174 and I was hitting that nearly every interval. Maybe doing the squats contributed cuz my legs were kinda tired..

Took longer to rest down to 140 and on some intervals I went ahead at like 149. Did intervals Tuesday so could have contributed. I guess it will take a while to improve on this.

Couldn't get a lane to do any swimming. Oh well. Was a decent workout.