Stonecold's War Against Genetics

stonecoldtruth · 07-15-2006, 09:07 PM

I'm just going to jump right in. If you don't know me then you'll get to know me and if you do know me then I need no introduction.

Today will restart regular logging, as things have finally normalized in my life. And oh boy did I manage to start back in a nice fashion.

I decided today to check out the walking trails that run throughout the city here in Sioux Falls. There are around 20 miles worth of trails that all follow alongside the Big Sioux River. Because they run alongside the river I assumed (remember that word) that they would be all wooded and shaded. However, this was NOT the case. I ended up walking 6.2 miles along the trails before running out of water.

Now the plan was for my wife to come pick me up once I was done, however she had managed to fall asleep while I was gone. LUCKILY my sister-in-law picked up her phone and they came and picked me up. In addition to making the mistake of relying on my wife, lol, I also forgot to wear sunscreen for this fun endeavor.

So about 3 hours in the sun (took my ride a while to get there) without sunscreen.. in 100 degree heat.. with the wind blowing in my face at 20 miles per hour the entire time.. lets just say I'm exhausted, beet red, and now the owner of about a GALLON of aloe vera.

But in the end, it was a ****ing awesome day.

Josh

**powerman2000** · 07-16-2006, 05:46 AM

I love your thread title.

Good luck on your quest.

stonecoldtruth · 07-20-2006, 01:19 AM

So, today was a weight day at the gym, I went back cautiously as I've been out for a while from full on lifting due to my shoulder. The weights were WAY down, but I left my ego at the door and focused on form and not hurting myself.

I went with a full body routine just to not kill myself on the first day back.

Leg Curls - 10x130, 10x160, 10x175, 10x190 (my hammies were BLASTED at this point)
Leg Extensions - 10x130, 10x150, 10x170, 10x180 (after these, I squatted down to get my water bottle and almost got stuck, heh)
Flat DB Bench - 10x35s, 10x40s, 10x45s, 10x50s (last set felt a little hard on the shoulder, might have to back down on these next time. Again, must leave ego at door)
Lat Pulldowns - 10x100, 10x130, 10x140, 10x150 (I will not be doing lat pulldowns again until shoulder is healed up completely, that constant tension on the shoulder is too harsh when vertical, will move to barbell rows instead)
STRICT Barbell Curls (back against wall) 10x45, 10x50, 10x55, 10x55

I skipped triceps because shoulder was feeling a tad tight. No time for cardio due to wife wanting time together. But going to knock out some INSIDE cardio (blistering from saturday's outdoor cardio) tomorrow after work.

SCT

stonecoldtruth · 07-20-2006, 02:01 PM

Today's Menu:

M1 - 1 cup skim
1/2 cup oats
1 scoop ON Whey

Snack - 1/4 cup almonds

Lunch - 1/2lb Ground Turkey
1/2 cup Brown Rice
2 TBSP Taco Sauce
1 Slice Cheese

Snack - 1 cup Multigrain Cheerios
1/2 cup skim

Supper - 1/2lb Ground Turkey
1/2 cup Brown Rice
2 TBSP Taco Sauce
1 Slice Cheese

Post Workout - 2 Scoops Whey

Pre-Bed - 2 scoops Casein Protein
2 TBSP Peanut Butter

I'm going to go shopping after work and try to pick up some veggies to throw in there, my produce section of the fridge was barren this morning!

SCT

- After work cardio today

pu12en12g · 07-20-2006, 06:43 PM

Awesome... you've been through alot... keep hitting it hard man !!

F**k genetics !!! :bshot:

stonecoldtruth · 07-21-2006, 01:00 AM

Today was cardio only at the gym. My gym has recently added a new satellite location RIGHT BY MY HOUSE. This is awesome for me, as they keep the same hours as the main gym. I went by there tonight to do some cardio, and I had the place to myself. Well, me plus the HOT girl working the desk.

Cardio:

Warmup:
5 minute brisk warmup walk (3.5mph)

H.I.I.T:
15 minutes Running/Walking Intervals

I had to work my way up to full on runs. My first run interval was at 5.5mph, then 6, then 7, then 7.5. At 7.5 I began POURING sweat and getting the lovely 'sideaches' I get when my breathing gets out of sync. So that is going to be my 'top speed' for running over the next few months. I'm going to work on increasing endurance before increasing speed.

Cooldown:
10 minutes Elliptical, Resistance 9

Postcardio Stretching.

The girl who was working the desk also happens to be one of the sales agents for the gym, so I was joking around and asked her if she could discount my membership any (which was a total joke considering I pay less than any other member already).. she smiled and then told me she'd knock it down another $10 a month. So I am now paying $20 a month for a COUPLES membership at the best gym in town.. gotta love it.

All in all a GREAT day. Off to cook tomorrow's meals and then contemplate veggies.. heh.

SCT

stonecoldtruth · 07-24-2006, 02:07 PM

This is an update for both Sunday and Monday as I've been prepping for my new log lately.

Saturday was a 'free day' before my 12 weeks of Team Torture, but Sunday and today are spot on diet days

I should be starting Team Torture tomorrow morning, so be prepared for 12 weeks of kickass logging! I might be starting a new log, but I'm not entirely sure yet. More on that below.

Quote:

Originally Posted by WORKOUT

Sunday - Hard cardio
5 minute warmup walk @ 4.0mph
10 minutes walking/Running intervals (1 min walk, 1 min run)
20 minutes Elliptical, Resis 10, dual hills
5 minutes cooldown walk

Monday - Medium Cardio (fasted w/ bcaas)
20 minutes Elliptical, Resis 10, dual hills
10 minutes Elliptical, Resis 11, trip hills
5 minute cooldown treadmill walk @3.0mph

So I need some advice on logging stuff, PLEASE respond.

1) How often would you like to see update pictures? Daily? Weekly? Monthly?
2) Do you prefer charts/graphs or simple text for workout logs?
3) Do you prefer to see detailed diet breakdowns or just the total cals/macros?

SCT

**Fitnfirm** · 07-25-2006, 05:00 PM

So have you started yet or what!!!!! I demand NEW log

:clapping:

stonecoldtruth · 07-25-2006, 06:06 PM

Quote:

Originally Posted by Fitnfirm

So have you started yet or what!!!!! I demand NEW log

:clapping:

Michael has been ultra busy so he is still finalizing the plan. It WILL be started either Wed/Thur/or Fri depending on how his schedule is

SCT

**Fitnfirm** · 07-25-2006, 08:34 PM

Quote:

Originally Posted by stonecoldtruth

Michael has been ultra busy so he is still finalizing the plan. It WILL be started either Wed/Thur/or Fri depending on how his schedule is

SCT

Ya, he must be busy counting all the muscles in my back picture

Im sure he wants the plan to be perfect, so its worth the wait SC. Im excited for you!!!!!! :chainwhip:

**Blap Blaow** · 07-25-2006, 09:31 PM

Quote:

Originally Posted by stonecoldtruth

1) How often would you like to see update pictures? Daily? Weekly? Monthly?
2) Do you prefer charts/graphs or simple text for workout logs?
3) Do you prefer to see detailed diet breakdowns or just the total cals/macros?

1) I prefer monthly as it is generally the best to gauge real change.
2) I like pretty graphs

But text works too. Prehaps a weekly progress chart or graph?
3) I tend not to read diets beyond the first couple. To be honest I find them tedious to read unless it's a cheat day

But keeping a detailed log may be benefitial for you.

Good luck with EME!!

stonecoldtruth · 07-26-2006, 02:23 AM

Michael (EME, my new trainer) has been really busy as of late, so it looks like the start of that new program might be Wed or Thurs, so today I decided to go ahead and go lift. I had been attempting to wait until I started the plan with him that way bodyparts were fresh, but I don't want to go too long without lifting.

I decided tonight to hit chest and calves. For some reason the combo of these two always makes me happy happy.

Quote:

Originally Posted by workout

Chest ** (See note below)
Flat Bench Press - 115x10, 145x10, 175x10, 190x10
Incline DB Bench Press - 35x10, 40x10, 45x10, 50x10
Stability Ball DB Bench Press - 35x10, 40x10, 45x10, 50x10

Calves
Donkey Calf Raises - 260x15, 285x15, 310x15, 325x15
Each set of Donkey Calf Raises were superset with Bodyweight Calf Raises (on box)x20

Cardio
5 minutes Skipping (jump rope)
15 minutes of 100 yard sprint/200 yard walk intervals

*** The new satellite facility for my gym, which is right by my house, only has DBs up to 50lbs. I will be sticking with these for a while, especially on inclines, to keep my shoulder healthy.

*** Skipping rope after doing donkey calf raises hurts like a mofo

It was a dayum good day at the gym.. I had worried that I've lost lots of strength on chest with my shoulder being down for a while, but it looks like my body was ready to prove something today..

SCT

Arghlita · 07-26-2006, 04:16 AM

Just checking in to let you know I'm following along even if I don't have much to add just yet.

I prefer macros because if your diet bores you it will probably bore us

Seriously though, unless what you are eating is a problem (like me and the occassional popsicle) there's no need to go beyond the macros.

stonecoldtruth · 07-26-2006, 04:55 AM

Quote:

Originally Posted by Arghlita

Just checking in to let you know I'm following along even if I don't have much to add just yet.

I prefer macros because if your diet bores you it will probably bore us

Seriously though, unless what you are eating is a problem (like me and the occassional popsicle) there's no need to go beyond the macros.

My current plan, after some input is as follows:

Daily updates
Daily detailed workout log
Daily macro breakdown
Weekly Weigh-in (Fridays)
Montly Pictures (since it is 12 weeks program it'll be 3 sets of pics)
Before and After Measurements
Weekly Inspirational Quotes/Pictures (I'd like to do daily, but my limit is precious!)

SCT

stonecoldtruth · 07-27-2006, 03:05 AM

So today I hit up Back at the gym. This was going to be a solid test of how well my shoulder has healed up, as last time I hit up back I had some trouble on a few exercises and NOTABLE strength loss.

Quote:

Originally Posted by Workout Log

Rack Pulls - 135x10, 185x10, 225x6, 225x6
Single DB Rows - 40x10, 60x10, 70x10, 80x10
Lat Pulldowns - 120x10, 135x10, 150x10, 205x6 **loss of strength here**
Seated Rows - 120x10, 140x10, 160x10, 180x10 **VERY strong here**
Weighted Hypers - 45x10, BWx10, 45x10, BWx10, BWx10

Had some grip issues more than anything on first two exercises. No straps, no gloves, no chalk at gym today.. so it was just me pulling heavy shit with tender hands, hehe. I'll bring straps next time and hope to see some 3's on those Rack Pulls.

No cardio due to calves with DOMs so bad I am hobbling like an old lady.

Great day on diet, about to munch on some ground turkey tacos

SCT

07-15-2006, 09:07 PM	#1
stonecoldtruth IMPC Contestant Join Date: Feb 2006 Location: Sioux Falls, SD Posts: 535 Recipes: 0 Rep Power: 12	Stonecold's War Against Genetics I'm just going to jump right in. If you don't know me then you'll get to know me and if you do know me then I need no introduction. Today will restart regular logging, as things have finally normalized in my life. And oh boy did I manage to start back in a nice fashion. I decided today to check out the walking trails that run throughout the city here in Sioux Falls. There are around 20 miles worth of trails that all follow alongside the Big Sioux River. Because they run alongside the river I assumed (remember that word) that they would be all wooded and shaded. However, this was NOT the case. I ended up walking 6.2 miles along the trails before running out of water. Now the plan was for my wife to come pick me up once I was done, however she had managed to fall asleep while I was gone. LUCKILY my sister-in-law picked up her phone and they came and picked me up. In addition to making the mistake of relying on my wife, lol, I also forgot to wear sunscreen for this fun endeavor. So about 3 hours in the sun (took my ride a while to get there) without sunscreen.. in 100 degree heat.. with the wind blowing in my face at 20 miles per hour the entire time.. lets just say I'm exhausted, beet red, and now the owner of about a GALLON of aloe vera. But in the end, it was a ****ing awesome day. Josh __________________ Designer Supplements Board Representative www.intelligentdesignmag.com www.designersupps.com josh@designersupps.com To my fellow MIP competitors :bringiton:

07-16-2006, 05:46 AM	#2
powerman2000 The Old Moderator Join Date: Apr 2005 Location: Colorado Posts: 4,136 Recipes: 0 Rep Power: 200	I love your thread title. Good luck on your quest. __________________ Don't forget to periodize Best BP 507 lbs competitive Best Squat 705 lbs competitive Best DL 650 lbs competitive Guns don't kill people, men who come home early do. My workout log http://www.ironmass.com/forums/showthread.php?t=6247

07-20-2006, 01:19 AM	#3
stonecoldtruth IMPC Contestant Join Date: Feb 2006 Location: Sioux Falls, SD Posts: 535 Recipes: 0 Rep Power: 12	Cautious Day So, today was a weight day at the gym, I went back cautiously as I've been out for a while from full on lifting due to my shoulder. The weights were WAY down, but I left my ego at the door and focused on form and not hurting myself. I went with a full body routine just to not kill myself on the first day back. Leg Curls - 10x130, 10x160, 10x175, 10x190 (my hammies were BLASTED at this point) Leg Extensions - 10x130, 10x150, 10x170, 10x180 (after these, I squatted down to get my water bottle and almost got stuck, heh) Flat DB Bench - 10x35s, 10x40s, 10x45s, 10x50s (last set felt a little hard on the shoulder, might have to back down on these next time. Again, must leave ego at door) Lat Pulldowns - 10x100, 10x130, 10x140, 10x150 (I will not be doing lat pulldowns again until shoulder is healed up completely, that constant tension on the shoulder is too harsh when vertical, will move to barbell rows instead) STRICT Barbell Curls (back against wall) 10x45, 10x50, 10x55, 10x55 I skipped triceps because shoulder was feeling a tad tight. No time for cardio due to wife wanting time together. But going to knock out some INSIDE cardio (blistering from saturday's outdoor cardio) tomorrow after work. SCT __________________ Designer Supplements Board Representative www.intelligentdesignmag.com www.designersupps.com josh@designersupps.com To my fellow MIP competitors :bringiton:

07-20-2006, 02:01 PM	#4
stonecoldtruth IMPC Contestant Join Date: Feb 2006 Location: Sioux Falls, SD Posts: 535 Recipes: 0 Rep Power: 12	Yay for rice/oats! Today's Menu: M1 - 1 cup skim 1/2 cup oats 1 scoop ON Whey Snack - 1/4 cup almonds Lunch - 1/2lb Ground Turkey 1/2 cup Brown Rice 2 TBSP Taco Sauce 1 Slice Cheese Snack - 1 cup Multigrain Cheerios 1/2 cup skim Supper - 1/2lb Ground Turkey 1/2 cup Brown Rice 2 TBSP Taco Sauce 1 Slice Cheese Post Workout - 2 Scoops Whey Pre-Bed - 2 scoops Casein Protein 2 TBSP Peanut Butter I'm going to go shopping after work and try to pick up some veggies to throw in there, my produce section of the fridge was barren this morning! SCT - After work cardio today __________________ Designer Supplements Board Representative www.intelligentdesignmag.com www.designersupps.com josh@designersupps.com To my fellow MIP competitors :bringiton:

07-21-2006, 01:00 AM	#6
stonecoldtruth IMPC Contestant Join Date: Feb 2006 Location: Sioux Falls, SD Posts: 535 Recipes: 0 Rep Power: 12	Treadmill Time! Today was cardio only at the gym. My gym has recently added a new satellite location RIGHT BY MY HOUSE. This is awesome for me, as they keep the same hours as the main gym. I went by there tonight to do some cardio, and I had the place to myself. Well, me plus the HOT girl working the desk. Cardio: Warmup: 5 minute brisk warmup walk (3.5mph) H.I.I.T: 15 minutes Running/Walking Intervals I had to work my way up to full on runs. My first run interval was at 5.5mph, then 6, then 7, then 7.5. At 7.5 I began POURING sweat and getting the lovely 'sideaches' I get when my breathing gets out of sync. So that is going to be my 'top speed' for running over the next few months. I'm going to work on increasing endurance before increasing speed. Cooldown: 10 minutes Elliptical, Resistance 9 Postcardio Stretching. The girl who was working the desk also happens to be one of the sales agents for the gym, so I was joking around and asked her if she could discount my membership any (which was a total joke considering I pay less than any other member already).. she smiled and then told me she'd knock it down another $10 a month. So I am now paying $20 a month for a COUPLES membership at the best gym in town.. gotta love it. All in all a GREAT day. Off to cook tomorrow's meals and then contemplate veggies.. heh. SCT __________________ Designer Supplements Board Representative www.intelligentdesignmag.com www.designersupps.com josh@designersupps.com To my fellow MIP competitors :bringiton:

07-20-2006, 06:43 PM	#5
pu12en12g Pro Stature Join Date: Sep 2005 Posts: 258 Recipes: 0 Rep Power: 6	Awesome... you've been through alot... keep hitting it hard man !! F**k genetics !!! :bshot:

07-25-2006, 05:00 PM	#8
Fitnfirm Spanky Doodle ! Join Date: Jan 2006 Location: Muscle Land Posts: 1,821 Recipes: 0 Rep Power: 47	So have you started yet or what!!!!! I demand NEW log :clapping:

07-26-2006, 04:16 AM	#13
Arghlita IMPC Contestant Join Date: Apr 2006 Location: Northern VA Posts: 299 Recipes: 0 Rep Power: 6	Just checking in to let you know I'm following along even if I don't have much to add just yet. I prefer macros because if your diet bores you it will probably bore us Seriously though, unless what you are eating is a problem (like me and the occassional popsicle) there's no need to go beyond the macros.

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