S2B - Jimbo

[K-Court]

Bro, you're going to have to be VERY careful when you switch to phase 4. I buggered up my back on the first lower back workout in the phase and had to do some recovery time and then sub some different exercises. Just be forewarned ...

[Jimbo]

Thanks MK and K. I'm feeling MUCH better. Went to the Doc and got mucho drugs. Steroid injection and oral steroids which I finish today. As well as muscle relaxers and pain killers. I layed around for a couple of days alternating ice/heat pad. I have decided to depart from S2B for at least 2 weeks. I am rehabbing my back by simply avoiding any real direct back work. I ran 2 miles and did some upper body this am. (chins/dips/bench) But I also added some light leg press work being very careful not to transfer the weight to my low back. I think if I work smart I should be able to retain the gains I have made and get back on track in a couple of weeks.

The HEAVY lifting I was doing was definitely making a difference in my body comp. So I don't want to abandon it. I just know now tha I have to be extra careful where my low back is concerned.

[Jimbo]

Monday through Wednesday I got up and ran 2 miles. Kept all 3 days to under 9 minute miles. Rested yesterday and today (Friday). I may hit the road again Saturday. I'm enjoying running for some reason...just in the mood. I think it's the book I just read "The Perfect Mile" Great read.

[Marykaa]

Originally posted by Jimbo:
Steroid injection

Be carful of those.. studies show that for tennis elbows, because they work so well there are alot of relapses in the year following the injection. (I've been there 2 years in a row)

So the same might be true elsewhere on the body.

/playing doctor mode ON

so rest your lower back as you are told to and then.. rebah properly.

/playing doctor mode OFF

oh.. and thanks for the tip on the book.. was just looking for some x-mas reading.

[Jimbo]

That's good advice Mary. It's really hard not to get anxious and jump in with all 4 feet.

I recommend "The Perfect Mile" and "Cinderella Man". I just finished the latter. Both those books were very motivational to me. I'm now reading "Beyond Everest". I also have "Ultra Marathon Man" checked out. (We go tot the library a lot) Free reads! [img]tongue.gif[/img]

[Jimbo]

Ran 2 miles Monday, Tuesday and Thursday ran 3 miles.

[K-Court]

Say 5 kms, bro - sounds better.

[Jimbo]

Okay...I'm very ashamed. My log was at the dead bottom of the page. I haven't updated here in a while. Mostly because I have been trying to be very careful and nurse my low back...been running quite a bit (lots of 5km's) (5km just for you K)

But I'm back reading the S2B book and will be starting Phase IV next week.

I haven't been slouching on my lifting even though I haven't been posting here.

Just thought I'd better let somebody know I'm still alive.

[K-Court]

Hey, bro, I did notice how low your log had got yesterday and was gonna fire you an e-mail or PM, so your post is timely. Glad to hear you haven't been slacking off ... just lazy! LOL. Hope your Christmas went well with the family - mine was fun. (BTW - I've got a log going now too - come and visit sometime! )

[Jimbo]

Last day of my "S2B vacation". It's been a busy few weeks. I've done a ton of running and have gradually increased the weight work this week. No problems whatsoever with my low back so I think I'm ready to plow ahead on the S2B venture.

Phase IV starts Monday.

I noticed the deadlifts in this Phase. I will not be going as heavy with these as I did in Phase III. I hurt my back on a 245 DL. I'll probably start out with the heavy dumbells since I can manage DL form much better with those.

I've been doing squats with 275 this week with no problem at all so I'm not scared of heavy stuff...just DL's. I suck at them.

PS - On off days I'm going to be incorporating running the stairs. Did it today 60 flights (30 floors) and it kicked me bootay.

[Jimbo]

Oh..PS..Happy Holidays K!

[Jimbo]

PHASE IV

Monday - 1/2/06 -

THREE SUPERSETS
A1- Close grip Bench 3x5x135
A2- Sternum Pullups 3x5xBW

B1- Telle Flys 2x10x40
B2- Bent Over Rows 2x10x25

C1- Hammer Curl Press 2x10x25
C2- PullOver Tri Ext 2x10x35

Went pretty light on all this. Just learning form. Still a great workout.

[Jimbo]

PHASE IV

Tuesday - 1/3/06

THREE SUPERSETS
A1-Front Squats 3x5x 95,105,115
A2-Neg Leg Curls 3x5x100

B1-Lunges 3sets 5x95, 8x85, 6x75
B2-Weighted Back Ext 3x10xbw

C1-Cable Woodchopper 3x10x50 (both sides)
C2-Swiss Ball Crunches 5x10

Went too heavy on the lunges and blew it. I will try these lighter next time and try to hit the 2x10. I know I added sets...but mostly to get the hang of these moves. Another good workout.

[Jimbo]

Oh...I ran this weekend. 12 miles in all.

5km Saturday morning
5km Saturday night
10kkm Sunday afternoon.

Gotta love this mild weather!

[K-Court]

Whoa, seeing that phase IV routine is bringing back some ugly memories, lol. Good for you for getting back into it - hope your back holds out this time, man. And nice squat number. 275 easily? Geez, and I was so proud of myself for hitting 235 today. :/ How's the diet going? Getting enough food?

[Jimbo]

Man you know just the question to stick me with don't you? Let's see...ummm ...my diet...welll ..I cleaned it up a bunch! Does that count? I stopped eating after supper at night cuz it was always crap that I was eating.

Honestly, I KNOW I'm not getting nearly enough calories to "get brawny"...but I'm loving the workouts and getting stronger as I go. With all the down time I've had for injury I shifted my focus over to endurance...ie...i've been running and starclimbing my butt off (literally)

I couldn't very well lift heavy so I started busting my hump trying to build stamina. I have to say...I've increased my stamina a bit. I've never ran 10km in my life until Sunday. Felt great.

PS, Yeah...I can squat 275 fairly easy. Squats are no prob. Wish I could DL.

[K-Court]

I'm the opposite. DLs come easy; squats are a bitch. Must be that mirror image thing for us then, huh?

[Jimbo]

I only wish we could pass the benefits of the lifts between us. But alas...the ambilical cord must have been severed.