Stonecold's 2007 IMPC Log

stonecoldtruth · 03-23-2007, 09:56 PM

As I'm already running a log at various other sites I thought I'd throw in a log here as well. It will be largely cut/paste, but I think it'll help keep the drive going to have others see what we are all doing. So without further ado:

Name - Josh

Age - 24

Weight - Less than last week, but more than next week

Pics - On April 1 :P

Training Style - Endurance Based Triathlon Training
- Monday: Off
- Tuesday: Run/Swim
- Wednesday: Bike/Weights
- Thursday: Run/Swim
- Friday: Bike/Swim
- Saturday: Run/Swim
- Sunday: Weights

Diet - Eating near maintenance calories (3000-3300) due to the intense nature of cardio. More on diet inside of logs.

Goals - Continue losing fat while building endurance and maintaining strength. Weight goal is 235 by the end of the IMPC 07.

stonecoldtruth · 03-23-2007, 09:58 PM

Previous Training Blogs can be found here:
White Flood - The StoneColdTruth - Bodybuilding.com Forums

-------------------------------------------------------------

Today's blog will deviate slightly from the usual format, as today in general deviated from the usual format! I woke up this morning raring and ready to go, after getting in a nice breakfast and then letting it settle I started to prep my gear from the bike ride I had planned. After loading up my backpack with the bare essentials and applying sun block I was off!

First issue I should address is that I am HORRIBLE at guestimating distances from a map. I had guestimated that the one way distance the gym was MAYBE 7 miles. So with that in mind, back to the story.

I left the house and traveled through the neighborhood to drop into downtown via a BIG hill where I was riding my brakes the entire way down and still going 25+mph. After navigating my way through downtown (where I had to ride on the streets since the sidewalks suck so much butt) I managed my way to falls park, which is the beginning point of the bike trail. However, I thought the bike trail started on my side of the falls.. nope.. the other side. So I had a nice quaint ride around the falls, which is just beautiful at any time of year, a picture is below:

So after riding all the way around the park (which totals an extra mile or so) I realized I could have just jumped a block up to 6th street and dropped into the bike trail there.. but too late for that eh?

The first couple of miles felt a bit uncomfortable as I still don't have a good set of bike shorts to help cushion.. well.. my ass. However, after that I quickly fell into my groove. I saw my first fellow biker about at the 1 mile marker (which would be mile 2 for me), I passed her within minutes. To be fair she was on a mountain bike, so there wasn't much of a challenge. But she did start hauling balls when she saw me coming. I think there is a natural instinct to not want to be passed. Instead of risking a crash I stopped when I needed a drink, and still the girl never caught me. At mile marker 4 (5 for me) I saw a few more bikers, and after passing them never saw them again. I was feeling really strong at this point and kind of got lost in the ride.

The bike trail runs right beside the Big Sioux river, so it is a very scenic ride, especially at around mile marker 5 where you take a swift detour into a lightly wooded/shaded area. The quick temperature drop of about 5 degrees was very welcomed. At mile marker 7 I began to wonder slightly how far I was from the gym. I caught site of the highway and realized I was still at least a mile out from the gym. However, that last mile and a half went by quickly as I caught site of another biker and overtook/passed her effortlessly.

I arrived at the gym and then checked my bike computer, which told me I had rode 8.3 miles. I was just boggled that the gym was THAT far, but in fairness had I gotten on at the 6th street bike entrance it would have been right around 7.25 miles. I went into the gym and shot some basketball for about 45 minutes, and then settled down in Simon's Cafe for a nice meal.. which turned out to be on the house.. wooohoooo!

One of the ladies who works in the cafe came over and asked me, 'Are you the guy who has been losing all of that weight?'.. I was a tad shocked that this woman whom I had never seen before somehow knew me. So I said that I was one of a few guys at the gym who had lost a lot of weight. Then she said, 'No no, it's you, you are the triathlete guy.'.. That made my day. I let the food from the cafe settle for a while (apparently not long enough, more on that later) and reapplied some more sun block and off I went.

The first couple of miles on the way home went quickly smoothly, as I was pacing one of the guys from the gym who is a nationally ranked triathlete. After about 2 miles of following him we began passing people left and right. Then it happened, my inexperience showed it's ugly head. The first big hinderance was some extreme stomach discomfort, which I am attributing to not waiting long enough after eating to hit the bike trails. Then, my real newbness showed.. you see, I am horrible when it comes to shifting, I always get confused if I should be switching gears on the back freewheel or the front chainwheel. Because of this I found myself in the wrong position on both shifters and just spinning almost like the chain had come off. After stopping for a brief moment I figured out which way to shift to get back to my comfortable gear, and off I went. On the way home I did start to get my drinks while still on the bike, and managed to do so without crashing. However, I advise against doing this while on a hill, bad move Josh.

I ended up jumping off the bike trail at 6th street and just rode through downtown to get home. However, I faced one last HUGE challenge. Remember the big hill I flew down on the way out? Yep, that was now a huge UPHILL climb I had to concur if I was going to make it home. After what seemed like hours of pushing relentlessly, I found myself at my doorstep.

15.59 miles later, with 45 minutes of basketball thrown in.. damn I'm beat. And stinky..

SCT

**Ikaika** · 03-23-2007, 10:21 PM

Great start to your log man; let no one tell you that you lack the ability to write.

stonecoldtruth · 03-23-2007, 10:23 PM

Quote:

Originally Posted by Ikaika

Great start to your log man; let no one tell you that you lack the ability to write.

Usually I get witty comments about needing cliff notes. My typical blogs are bit more concise, but I felt today's workout deserved a more conversational tone.

SCT

**davtown** · 03-23-2007, 11:14 PM

That's awesome that the lady at the cafe recognized you!
As for the water... have you ever tried the Camelbak backpacks? The backpacks with a self contained water bag and a tube coming out that you can drink from... sounds like it might be a good tool for you.

btw, biking uphill (any hill) is probably my least favorite activity!

stonecoldtruth · 03-25-2007, 05:10 AM

Supplements Taken:

Preworkout -
2 scoops White Flood
2 scoop Purple Wraath

Other -
Bulk Cissus 2500mg (upon waking, 8 hours later)
Red Acid Gen 2 (2 caps, four hours postworkout)

-----------------------------------------------------------

Workout Scores:

Focus - 3/10 - I know this will sound off, but the focus was the best part of my workout!

Endurance - 2/10 - I struggled to get through, it was one of those workouts where you are just there to do what you HAVE to do, then get out.

Energy - 1/10 - A lack of sleep and severe pain make it hard to feel energetic.

DOMS - 10/10 - I'm not sure if you'd classify it as typical DOMs, but my ass hurt so bad all day. It hurt to walk, sit, stand, and even to lie down.

----------------------------

Workout Details:

Swim -
- 1/4 mile total
- 100 warmup
- 100 kickboard
- 100 6 kick rolls
- 100 pull bouy
- 50 cooldown

Cardio Notes -

I almost didn't even go to the gym today, so I consider it a positive that I still did a workout, despite it being a pathetic one.

-------------------------------

Product Notes -

I don't blame White Flood at all for this piss poor workout. I blame stress (my neice is sick), lack of sleep, soreness (from the bike seat), and just a general blah day. Tomorrow will be better!

SCT

stonecoldtruth · 03-26-2007, 03:58 AM

Supplements Taken:

Preworkout:
2 scoops Controlled Labs White Flood
2 scoops Controlled Labs Purple Wraath

Postworkout:
2 scoops Anabolic Innovation's Whey Protein Isolate

Other:
2500mg Bulk Cissus
2 caps Red Acid Gen 2 (4 hours postworkout)

-----------------------------------------------------------

Workout Scores:

Focus - 7/10 - My mind was pretty keyed in considering that a) my niece is in the hospital with enfluenza a, b) our kitten judah had been missing all morning, and c) I had to take the kids to the gym which meant a stressful ride to the gym. However, my focus got continually stronger as the workout went on.

Endurance - 8/10 - My endurance was above my focus during this workout. While I wasn't mentally connected as I should have been, my body was ready for it. I think had my focus been better this would have been higher too.

Energy - 7/10 - I attribute this as well to the stress we've been having lately. But still a good push for the workout.

Pumps - 10/10 - I was like one of these today:

DOMS - 3/10 - My ass was only a BIT sore today! Legs are pretty spent from the bike workout on Friday.

----------------------------------------------------

Workout Details:

Lifting:
3 sets of 12 Incline Bench Press (+10 increase)
3 sets of 15 Bench Press (+5 increase)
3 sets of 12 Seated Row (same as previous)
3 sets of 15 Wide Grip Lat Pulldown (+10 increase)
3 sets of 10 Supinated Lat Pulldown (new exercise)
4 sets of 12 Shoulder Press (+15 increase)
3 sets of 15 Skullcrushers (same as previous)
3 sets of 15 Spider Curls (same as previous)
3 sets of 20 Leg Extensions (new rep range)
3 sets of 15 Seated Curls (+15 increase)

Workout Notes:

After yesterday's subpar workout, I knew today that I had to bring it to redeem myself, even if just in my own eyes. With that in mind I hit up the gym and knocked out a very nice workout. Increased strength on various lifts and left feeling good about my workout and my week in general. I threw in the leg workout on the end just to get some fatigue in the legs, even though they are pretty spent from the bike workout.

SCT

spaceclown · 03-26-2007, 07:26 PM

The falls are beautiful (no homo). Looks like you still have the writing nack

Whats the possibility of us reaching the same weight this year before I cut? 229 this morning.

stonecoldtruth · 03-27-2007, 04:41 AM

This blog will be a short one. I'm not updating all of my other logs today, just this one as I want to update this one on a daily basis!

Today was my day off from the gym. Normally I'd weigh-in on Mondays, but I'm putting off my next weigh-in until the day I take my IMPC pictures for April. I hit up my cheat meal nicely today, since it will likely be the last of it's kind until we are deeper into the IMPC. I will still be doing caloric refeeds, but fast food Taco Johns will not be a part of that.

I am toying with a few ideas as far as my dieting method for the competition. Right now I am locked into my current diet until I finish my sponsored log for Controlled Labs. However, after that I will likely be dropping into a Targeted Ketogenic Diet. This will allow me to combine my keto-loving genetics with the carbs needed for proper endurance workouts. I also considered the Cut Diet and a pure CKD, but decided that while they may help me cut more.. they would hinder my performance too much.

With that, my day off continues with much Law and Order. Tomorrow will bring a BIG ASS bike ride. I figure I might as well get ready for my MIP victory lap.

SCT

**Midnight_Lifter** · 03-27-2007, 01:57 PM

What are your sprint workouts like? At one time in the past I used to run 100 yards, drop and do 25 situps. After ~1 minute rest I would repeat.
Do this 10 times and add crunches and leg lifts on the last one and that was my sprint workout.

My daughter wants to start up sprints now that the weather is nice and I'm curious as to others' workouts. I noticed you said sprints...

spaceclown · 03-27-2007, 03:28 PM

Not sure if you bought the cut diet but a pdf version is a free download at bb.com. Its pretty solid imo and during my cut I plan to use my own variation of it.

stonecoldtruth · 03-27-2007, 04:11 PM

Quote:

Originally Posted by Midnight_Lifter

What are your sprint workouts like? At one time in the past I used to run 100 yards, drop and do 25 situps. After ~1 minute rest I would repeat.
Do this 10 times and add crunches and leg lifts on the last one and that was my sprint workout.

My daughter wants to start up sprints now that the weather is nice and I'm curious as to others' workouts. I noticed you said sprints...

Sprint Training = Training for a Sprint Distance Triathlon, which is a 1/4 mile swim, 15 mile bike, and 5k run. Most of my run training is interval based although I do have some 'sprint' workouts planned as it warms up some more.

SCT

stonecoldtruth · 03-27-2007, 07:40 PM

Supplements Taken:

Preworkout:
2 scoops Controlled Labs White Flood
2 scoops Controlled Labs Purple Wraath

Postworkout:
2 scoops Anabolic Innovation's Whey Protein Isolate (Chocolate Mint)

Other:
2500mg Bulk Cissus
2 caps Red Acid Gen 2 (4 hours postworkout)

-----------------------------------------------------------

Workout Scores:

Focus - 10/10 - I had to be entirely focused today to complete my ride/workout. Between the winds and the longer distance, if I hadn't been totally on point I might have perished </dramatic>

Endurance - 9/10 - The first half of the ride easily ranked a 10, but coming back and riding straight into the wind, as well as taking a few big hills, dropped the endurance rank down a tad.

Energy - 9/10 - A smooth solid energy that lasted from beginning of the ride to about a mile away from home.

DOMS - 2/10 - Some lat soreness for some reason, not bad though.

----------------------------------------------------

Workout Details:

Biking:
23.2 miles
New Top Speed - 25.3 mph

Workout Notes:

My original plan for today was to ride to the gym, swim, and then ride home. Upon waking I wondered if I was even going to ride today, due to some windy and cold weather outside. However, after breakfast I knew that I had to ride if I'm going to keep ahead of my training schedule. So I threw on some underarmour cold gear and started to prep my gear.

The beginning of the ride was much more comfortable as I didn't swing by the falls, and instead just dropped onto the bike path on 6th street. I got a bunch of waves from drivers as I zoomed through the downtown streets, and then a weird look when I used my right and left hand signals.. they seemed confused!

Brief interuption, for the biking impaired:

Vehicular cycling - Wikipedia, the free encyclopedia - A brief overview of riding on the roads.

Left Turn Signal:

Right Turn Signal:

I'm stopping Signal:

Ok, now that we have covered that, onto the ride.

I noticed right away that the bike trails were a lot emptier than when I rode last Friday, which is either a testament to my will or my sanity. The temperature outside 48 degrees, with a 19mph wind blowing at my side. The first 3 or so miles of the ride were a tad uncomfortable as my bare hands did not like the combination of temperature and wind, but they adjusted shortly thereafter. After I sunk into my rhythm I began to enjoy the ride and scenery. The geese were out in masse today, I would playfully quack at them as I rode past (yes, I know geese don't quack persay). After the soccer fields (about mile 6) you hit a very curvy section of the bike path, which I LOVE. I really worked on my cornering today, taking the curves and turns at around 20mph.. I only recommend this when the bike path is empty!

Before I knew it I was at the turnoff from the bike path for the gym. I jumped off the bike path and dropped into the park that leads to the gym when disaster almost struck! A motorcylce cop was pointing his radar gun at me, right as I'm passing the 15mph speed limit sign. Looking down at my bike computer I notice I'm going about 22mph, at this point I'm wondering how much a bicycle speeding ticket costs. However, he just shook his head at me as I zoomed past. Apparently he didn't know how much it would be either.

After getting to the gym I decided I really didn't want to swim today, and that I wanted to see more of the bike trail. So after a quick bathroom break and a water bottle refill I was back off! I went a few more miles on the bike trail until I hit 11.5 miles on my trip odometer. I considered going all the way to the end of the bike trail, but since a large portion of the final stretch is gravel I thought I'd just match the bike trail distance by turning around and heading home, and that is what I did!

The ride home was just miserable! The wind had shifted to where it was blowing straight into me, so the 11.7 miles home (I went through falls park on the way home) was just one long push where I seriously questioned everything about myself. It was the type of ride where you ask yourself if you have what it takes, or if you should just call home and have someone come and get you. Because of that, it was EXTREMELY rewarding to just coast through Falls Park on the way home and bask in my own accomplishment. Not that 23 miles is anything great, but defeating your own inner demons.. priceless.

As I rode the huge hill by the house I would end up jumping off the bike and walking it to the top, but it was more for traffic reasons than anything. It was rush hour when I hit the hill and tons of people were flying by me, so instead of risking my life while struggling up a hill I walked to the top and then rode the rest of the way. In retrospect, with the way my legs felt it might have been easier just to continue pedaling.

I wonder how sore my ass is going to be tomorrow.

SCT

stonecoldtruth · 03-28-2007, 01:51 AM

Workout #2 for the day:

Yep, you read it right. I got out of work today and decided to hit up the gym for a 2nd workout today. After a long 23 mile ride this morning I didn't 'plan' on another workout. However, I felt the urge to swim

Swimming:
18 total laps (1/2 mile)
100 warmup
100 kickboard
100 6 kick roll
100 pull bouy
100 freestyle
100 kickboard (50 speed, 50 recovery)
100 6 kick roll (50 speed, 50 recovery)
100 pull bouy (50 speed, 50 recovery)
100 cooldown

I'm off to get a haircut since there is a family wedding later this week, and also to be sexy for my IMPC pictures in April.

SCT

spaceclown · 03-28-2007, 03:10 PM

Nice ride SCT. Great job pushing through on the return. BTW haircut is a bad idea. Before pictures should be cracker white, crazy hair, unshaven, pushed out bellies etc etc

stonecoldtruth · 03-28-2007, 09:14 PM

Quote:

Originally Posted by spaceclown

Nice ride SCT. Great job pushing through on the return. BTW haircut is a bad idea. Before pictures should be cracker white, crazy hair, unshaven, pushed out bellies etc etc

03-23-2007, 09:56 PM	#1
stonecoldtruth IMPC Contestant Join Date: Feb 2006 Location: Sioux Falls, SD Posts: 535 Recipes: 0 Rep Power: 12	Stonecold's 2007 IMPC Log As I'm already running a log at various other sites I thought I'd throw in a log here as well. It will be largely cut/paste, but I think it'll help keep the drive going to have others see what we are all doing. So without further ado: Name - Josh Age - 24 Weight - Less than last week, but more than next week Pics - On April 1 :P Training Style - Endurance Based Triathlon Training - Monday: Off - Tuesday: Run/Swim - Wednesday: Bike/Weights - Thursday: Run/Swim - Friday: Bike/Swim - Saturday: Run/Swim - Sunday: Weights Diet - Eating near maintenance calories (3000-3300) due to the intense nature of cardio. More on diet inside of logs. Goals - Continue losing fat while building endurance and maintaining strength. Weight goal is 235 by the end of the IMPC 07. __________________ Designer Supplements Board Representative www.intelligentdesignmag.com www.designersupps.com josh@designersupps.com To my fellow MIP competitors :bringiton:

03-23-2007, 10:21 PM	#3
Ikaika resident degen Join Date: Jul 2005 Location: San Diego, CA Posts: 3,899 Recipes: 0 Rep Power: 221	Great start to your log man; let no one tell you that you lack the ability to write. __________________ No supplement can make up for the lack of a strong work ethic.

03-23-2007, 11:14 PM	#5
davtown OM NOM NOM NOM Join Date: Nov 2005 Location: San Francisco Posts: 2,360 Recipes: 0 Rep Power: 129	That's awesome that the lady at the cafe recognized you! As for the water... have you ever tried the Camelbak backpacks? The backpacks with a self contained water bag and a tube coming out that you can drink from... sounds like it might be a good tool for you. btw, biking uphill (any hill) is probably my least favorite activity! __________________ --Training Journal-- current/goal D: 350/380 S: 280/300 B: 235/260

03-25-2007, 05:10 AM	#6
stonecoldtruth IMPC Contestant Join Date: Feb 2006 Location: Sioux Falls, SD Posts: 535 Recipes: 0 Rep Power: 12	Supplements Taken: Preworkout - 2 scoops White Flood 2 scoop Purple Wraath Other - Bulk Cissus 2500mg (upon waking, 8 hours later) Red Acid Gen 2 (2 caps, four hours postworkout) ----------------------------------------------------------- Workout Scores: Focus - 3/10 - I know this will sound off, but the focus was the best part of my workout! Endurance - 2/10 - I struggled to get through, it was one of those workouts where you are just there to do what you HAVE to do, then get out. Energy - 1/10 - A lack of sleep and severe pain make it hard to feel energetic. DOMS - 10/10 - I'm not sure if you'd classify it as typical DOMs, but my ass hurt so bad all day. It hurt to walk, sit, stand, and even to lie down. ---------------------------- Workout Details: Swim - - 1/4 mile total - 100 warmup - 100 kickboard - 100 6 kick rolls - 100 pull bouy - 50 cooldown Cardio Notes - I almost didn't even go to the gym today, so I consider it a positive that I still did a workout, despite it being a pathetic one. ------------------------------- Product Notes - I don't blame White Flood at all for this piss poor workout. I blame stress (my neice is sick), lack of sleep, soreness (from the bike seat), and just a general blah day. Tomorrow will be better! SCT __________________ Designer Supplements Board Representative www.intelligentdesignmag.com www.designersupps.com josh@designersupps.com To my fellow MIP competitors :bringiton:

03-26-2007, 03:58 AM	#7
stonecoldtruth IMPC Contestant Join Date: Feb 2006 Location: Sioux Falls, SD Posts: 535 Recipes: 0 Rep Power: 12	March 25, Sprint Training Supplements Taken: Preworkout: 2 scoops Controlled Labs White Flood 2 scoops Controlled Labs Purple Wraath Postworkout: 2 scoops Anabolic Innovation's Whey Protein Isolate Other: 2500mg Bulk Cissus 2 caps Red Acid Gen 2 (4 hours postworkout) ----------------------------------------------------------- Workout Scores: Focus - 7/10 - My mind was pretty keyed in considering that a) my niece is in the hospital with enfluenza a, b) our kitten judah had been missing all morning, and c) I had to take the kids to the gym which meant a stressful ride to the gym. However, my focus got continually stronger as the workout went on. Endurance - 8/10 - My endurance was above my focus during this workout. While I wasn't mentally connected as I should have been, my body was ready for it. I think had my focus been better this would have been higher too. Energy - 7/10 - I attribute this as well to the stress we've been having lately. But still a good push for the workout. Pumps - 10/10 - I was like one of these today: DOMS - 3/10 - My ass was only a BIT sore today! Legs are pretty spent from the bike workout on Friday. ---------------------------------------------------- Workout Details: Lifting: 3 sets of 12 Incline Bench Press (+10 increase) 3 sets of 15 Bench Press (+5 increase) 3 sets of 12 Seated Row (same as previous) 3 sets of 15 Wide Grip Lat Pulldown (+10 increase) 3 sets of 10 Supinated Lat Pulldown (new exercise) 4 sets of 12 Shoulder Press (+15 increase) 3 sets of 15 Skullcrushers (same as previous) 3 sets of 15 Spider Curls (same as previous) 3 sets of 20 Leg Extensions (new rep range) 3 sets of 15 Seated Curls (+15 increase) Workout Notes: After yesterday's subpar workout, I knew today that I had to bring it to redeem myself, even if just in my own eyes. With that in mind I hit up the gym and knocked out a very nice workout. Increased strength on various lifts and left feeling good about my workout and my week in general. I threw in the leg workout on the end just to get some fatigue in the legs, even though they are pretty spent from the bike workout. SCT __________________ Designer Supplements Board Representative www.intelligentdesignmag.com www.designersupps.com josh@designersupps.com To my fellow MIP competitors :bringiton:

03-23-2007, 09:58 PM	#2
stonecoldtruth IMPC Contestant Join Date: Feb 2006 Location: Sioux Falls, SD Posts: 535 Recipes: 0 Rep Power: 12	March 23 Training Previous Training Blogs can be found here: White Flood - The StoneColdTruth - Bodybuilding.com Forums ------------------------------------------------------------- Today's blog will deviate slightly from the usual format, as today in general deviated from the usual format! I woke up this morning raring and ready to go, after getting in a nice breakfast and then letting it settle I started to prep my gear from the bike ride I had planned. After loading up my backpack with the bare essentials and applying sun block I was off! First issue I should address is that I am HORRIBLE at guestimating distances from a map. I had guestimated that the one way distance the gym was MAYBE 7 miles. So with that in mind, back to the story. I left the house and traveled through the neighborhood to drop into downtown via a BIG hill where I was riding my brakes the entire way down and still going 25+mph. After navigating my way through downtown (where I had to ride on the streets since the sidewalks suck so much butt) I managed my way to falls park, which is the beginning point of the bike trail. However, I thought the bike trail started on my side of the falls.. nope.. the other side. So I had a nice quaint ride around the falls, which is just beautiful at any time of year, a picture is below: So after riding all the way around the park (which totals an extra mile or so) I realized I could have just jumped a block up to 6th street and dropped into the bike trail there.. but too late for that eh? The first couple of miles felt a bit uncomfortable as I still don't have a good set of bike shorts to help cushion.. well.. my ass. However, after that I quickly fell into my groove. I saw my first fellow biker about at the 1 mile marker (which would be mile 2 for me), I passed her within minutes. To be fair she was on a mountain bike, so there wasn't much of a challenge. But she did start hauling balls when she saw me coming. I think there is a natural instinct to not want to be passed. Instead of risking a crash I stopped when I needed a drink, and still the girl never caught me. At mile marker 4 (5 for me) I saw a few more bikers, and after passing them never saw them again. I was feeling really strong at this point and kind of got lost in the ride. The bike trail runs right beside the Big Sioux river, so it is a very scenic ride, especially at around mile marker 5 where you take a swift detour into a lightly wooded/shaded area. The quick temperature drop of about 5 degrees was very welcomed. At mile marker 7 I began to wonder slightly how far I was from the gym. I caught site of the highway and realized I was still at least a mile out from the gym. However, that last mile and a half went by quickly as I caught site of another biker and overtook/passed her effortlessly. I arrived at the gym and then checked my bike computer, which told me I had rode 8.3 miles. I was just boggled that the gym was THAT far, but in fairness had I gotten on at the 6th street bike entrance it would have been right around 7.25 miles. I went into the gym and shot some basketball for about 45 minutes, and then settled down in Simon's Cafe for a nice meal.. which turned out to be on the house.. wooohoooo! One of the ladies who works in the cafe came over and asked me, 'Are you the guy who has been losing all of that weight?'.. I was a tad shocked that this woman whom I had never seen before somehow knew me. So I said that I was one of a few guys at the gym who had lost a lot of weight. Then she said, 'No no, it's you, you are the triathlete guy.'.. That made my day. I let the food from the cafe settle for a while (apparently not long enough, more on that later) and reapplied some more sun block and off I went. The first couple of miles on the way home went quickly smoothly, as I was pacing one of the guys from the gym who is a nationally ranked triathlete. After about 2 miles of following him we began passing people left and right. Then it happened, my inexperience showed it's ugly head. The first big hinderance was some extreme stomach discomfort, which I am attributing to not waiting long enough after eating to hit the bike trails. Then, my real newbness showed.. you see, I am horrible when it comes to shifting, I always get confused if I should be switching gears on the back freewheel or the front chainwheel. Because of this I found myself in the wrong position on both shifters and just spinning almost like the chain had come off. After stopping for a brief moment I figured out which way to shift to get back to my comfortable gear, and off I went. On the way home I did start to get my drinks while still on the bike, and managed to do so without crashing. However, I advise against doing this while on a hill, bad move Josh. I ended up jumping off the bike trail at 6th street and just rode through downtown to get home. However, I faced one last HUGE challenge. Remember the big hill I flew down on the way out? Yep, that was now a huge UPHILL climb I had to concur if I was going to make it home. After what seemed like hours of pushing relentlessly, I found myself at my doorstep. 15.59 miles later, with 45 minutes of basketball thrown in.. damn I'm beat. And stinky.. SCT __________________ Designer Supplements Board Representative www.intelligentdesignmag.com www.designersupps.com josh@designersupps.com To my fellow MIP competitors :bringiton:

03-26-2007, 07:26 PM	#8
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	The falls are beautiful (no homo). Looks like you still have the writing nack Whats the possibility of us reaching the same weight this year before I cut? 229 this morning. __________________ Spaceclown

03-27-2007, 04:41 AM	#9
stonecoldtruth IMPC Contestant Join Date: Feb 2006 Location: Sioux Falls, SD Posts: 535 Recipes: 0 Rep Power: 12	This blog will be a short one. I'm not updating all of my other logs today, just this one as I want to update this one on a daily basis! Today was my day off from the gym. Normally I'd weigh-in on Mondays, but I'm putting off my next weigh-in until the day I take my IMPC pictures for April. I hit up my cheat meal nicely today, since it will likely be the last of it's kind until we are deeper into the IMPC. I will still be doing caloric refeeds, but fast food Taco Johns will not be a part of that. I am toying with a few ideas as far as my dieting method for the competition. Right now I am locked into my current diet until I finish my sponsored log for Controlled Labs. However, after that I will likely be dropping into a Targeted Ketogenic Diet. This will allow me to combine my keto-loving genetics with the carbs needed for proper endurance workouts. I also considered the Cut Diet and a pure CKD, but decided that while they may help me cut more.. they would hinder my performance too much. With that, my day off continues with much Law and Order. Tomorrow will bring a BIG ASS bike ride. I figure I might as well get ready for my MIP victory lap. SCT __________________ Designer Supplements Board Representative www.intelligentdesignmag.com www.designersupps.com josh@designersupps.com To my fellow MIP competitors :bringiton:

03-27-2007, 01:57 PM	#10
Midnight_Lifter IronMass Vip Join Date: Nov 2006 Posts: 438 Recipes: 0 Rep Power: 38	What are your sprint workouts like? At one time in the past I used to run 100 yards, drop and do 25 situps. After ~1 minute rest I would repeat. Do this 10 times and add crunches and leg lifts on the last one and that was my sprint workout. My daughter wants to start up sprints now that the weather is nice and I'm curious as to others' workouts. I noticed you said sprints... __________________ - Discipline means doing within, not doing without. "Nothin' to it but to do it!" *Currently rebuilding in phase one...

03-27-2007, 03:28 PM	#11
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	Not sure if you bought the cut diet but a pdf version is a free download at bb.com. Its pretty solid imo and during my cut I plan to use my own variation of it. __________________ Spaceclown

03-27-2007, 07:40 PM	#13
stonecoldtruth IMPC Contestant Join Date: Feb 2006 Location: Sioux Falls, SD Posts: 535 Recipes: 0 Rep Power: 12	Supplements Taken: Preworkout: 2 scoops Controlled Labs White Flood 2 scoops Controlled Labs Purple Wraath Postworkout: 2 scoops Anabolic Innovation's Whey Protein Isolate (Chocolate Mint) Other: 2500mg Bulk Cissus 2 caps Red Acid Gen 2 (4 hours postworkout) ----------------------------------------------------------- Workout Scores: Focus - 10/10 - I had to be entirely focused today to complete my ride/workout. Between the winds and the longer distance, if I hadn't been totally on point I might have perished </dramatic> Endurance - 9/10 - The first half of the ride easily ranked a 10, but coming back and riding straight into the wind, as well as taking a few big hills, dropped the endurance rank down a tad. Energy - 9/10 - A smooth solid energy that lasted from beginning of the ride to about a mile away from home. DOMS - 2/10 - Some lat soreness for some reason, not bad though. ---------------------------------------------------- Workout Details: Biking: 23.2 miles New Top Speed - 25.3 mph Workout Notes: My original plan for today was to ride to the gym, swim, and then ride home. Upon waking I wondered if I was even going to ride today, due to some windy and cold weather outside. However, after breakfast I knew that I had to ride if I'm going to keep ahead of my training schedule. So I threw on some underarmour cold gear and started to prep my gear. The beginning of the ride was much more comfortable as I didn't swing by the falls, and instead just dropped onto the bike path on 6th street. I got a bunch of waves from drivers as I zoomed through the downtown streets, and then a weird look when I used my right and left hand signals.. they seemed confused! Brief interuption, for the biking impaired: Vehicular cycling - Wikipedia, the free encyclopedia - A brief overview of riding on the roads. Left Turn Signal: Right Turn Signal: I'm stopping Signal: Ok, now that we have covered that, onto the ride. I noticed right away that the bike trails were a lot emptier than when I rode last Friday, which is either a testament to my will or my sanity. The temperature outside 48 degrees, with a 19mph wind blowing at my side. The first 3 or so miles of the ride were a tad uncomfortable as my bare hands did not like the combination of temperature and wind, but they adjusted shortly thereafter. After I sunk into my rhythm I began to enjoy the ride and scenery. The geese were out in masse today, I would playfully quack at them as I rode past (yes, I know geese don't quack persay). After the soccer fields (about mile 6) you hit a very curvy section of the bike path, which I LOVE. I really worked on my cornering today, taking the curves and turns at around 20mph.. I only recommend this when the bike path is empty! Before I knew it I was at the turnoff from the bike path for the gym. I jumped off the bike path and dropped into the park that leads to the gym when disaster almost struck! A motorcylce cop was pointing his radar gun at me, right as I'm passing the 15mph speed limit sign. Looking down at my bike computer I notice I'm going about 22mph, at this point I'm wondering how much a bicycle speeding ticket costs. However, he just shook his head at me as I zoomed past. Apparently he didn't know how much it would be either. After getting to the gym I decided I really didn't want to swim today, and that I wanted to see more of the bike trail. So after a quick bathroom break and a water bottle refill I was back off! I went a few more miles on the bike trail until I hit 11.5 miles on my trip odometer. I considered going all the way to the end of the bike trail, but since a large portion of the final stretch is gravel I thought I'd just match the bike trail distance by turning around and heading home, and that is what I did! The ride home was just miserable! The wind had shifted to where it was blowing straight into me, so the 11.7 miles home (I went through falls park on the way home) was just one long push where I seriously questioned everything about myself. It was the type of ride where you ask yourself if you have what it takes, or if you should just call home and have someone come and get you. Because of that, it was EXTREMELY rewarding to just coast through Falls Park on the way home and bask in my own accomplishment. Not that 23 miles is anything great, but defeating your own inner demons.. priceless. As I rode the huge hill by the house I would end up jumping off the bike and walking it to the top, but it was more for traffic reasons than anything. It was rush hour when I hit the hill and tons of people were flying by me, so instead of risking my life while struggling up a hill I walked to the top and then rode the rest of the way. In retrospect, with the way my legs felt it might have been easier just to continue pedaling. I wonder how sore my ass is going to be tomorrow. SCT __________________ Designer Supplements Board Representative www.intelligentdesignmag.com www.designersupps.com josh@designersupps.com To my fellow MIP competitors :bringiton:

03-28-2007, 01:51 AM	#14
stonecoldtruth IMPC Contestant Join Date: Feb 2006 Location: Sioux Falls, SD Posts: 535 Recipes: 0 Rep Power: 12	Workout #2 for the day: Yep, you read it right. I got out of work today and decided to hit up the gym for a 2nd workout today. After a long 23 mile ride this morning I didn't 'plan' on another workout. However, I felt the urge to swim Swimming: 18 total laps (1/2 mile) 100 warmup 100 kickboard 100 6 kick roll 100 pull bouy 100 freestyle 100 kickboard (50 speed, 50 recovery) 100 6 kick roll (50 speed, 50 recovery) 100 pull bouy (50 speed, 50 recovery) 100 cooldown I'm off to get a haircut since there is a family wedding later this week, and also to be sexy for my IMPC pictures in April. SCT __________________ Designer Supplements Board Representative www.intelligentdesignmag.com www.designersupps.com josh@designersupps.com To my fellow MIP competitors :bringiton:

03-28-2007, 03:10 PM	#15
spaceclown IMPC Contestant Join Date: Mar 2006 Location: In the gym Posts: 1,728 Recipes: 0 Rep Power: 39	Nice ride SCT. Great job pushing through on the return. BTW haircut is a bad idea. Before pictures should be cracker white, crazy hair, unshaven, pushed out bellies etc etc __________________ Spaceclown