SCT's Triathlon Training, Sponsored by Controlled Labs

[Stonecoldtruth]

This log will run from today until the end of the triathlon season, or whenever Tank sees fit to cut off my supply of Red Acid Gen 2.. hopefully never.

About Me:

I'm a 24 year old male who is on a journey. A journey to finish my transformation that began back in September 2005, and a journey to be a competitive triatlete. While that may seem a lofty goal, it is one that I will acheieve, because I have nothing to lose but more weight.


About The Product:



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Let's face it, fatloss shouldn't be torture... with the Red Acid GEN 2? formula, instead of constant hunger, low energy, and carb cravings, you can focus on cardio, the gym, and the other important things in your life !




REFERENCES
1. Dorfman LJ, Jarvik ME. Comparative stimulant and diuretic actions of caffeine and theobromine in man. Clin Pharmacol Ther. 1970 Nov-Dec;11(6):869-72.

2. Hapke HJ, Strathmann W. Pharmacological effects of hordenine. Dtsch Tierarztl Wochenschr. 1995 Jun;102(6):228-32

3. Morimoto C, Satoh Y, Hara M, Inoue S, Tsujita T, Okuda H. Anti-obese action of raspberry ketone. Life Sci. 2005 May 27;77(2):194-204. Epub 2005 Feb 25.

4. Van Reeth O. Pharmacologic and therapeutic features of sulbutiamine. Drugs Today (Barc). 1999 Mar;35(3):187-92.

5. Micheau J, Durkin TP, Destrade C, Rolland Y, Jaffard R. Chronic administration of sulbutiamine improves long term memory formation in mice: possible cholinergic mediation. Pharmacol Biochem Behav. 1985 Aug;23(2):195-8.

6. Rampler H, Weinhofer I, Netik A, Forss-Petter S, Brown PJ, Oplinger JA, Bugaut M, Berger J. Evaluation of the therapeutic potential of PPARalpha agonists for X-linked adrenoleukodystrophy. Mol Genet Metab. 2003 Dec;80(4):398-407.

[Stonecoldtruth]

Previous Related Training Logs Can Be Found At:
http://forum.bodybuilding.com/showthread.php?t=1470891

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When today started I could feel a buzz in the air. I felt in my bones that it would be a good day. I decided upon waking that I was going to head to the gym early enough to eat some oatmeal (they make the best oatmeal) and then chill out until it was time to work out. The oatmeal was not only delicious, but it turned out that it was FREE! Theresa insisted on it being on the house since she had accidentally added walnuts, which are the one kind of nut I despise. I tried to gently reject the offer of free oatmeal, but I was vetoed by the Cafe staff.

After my meal I hung out for a while and talked to a few regulars, all who asked about my indoor tri experience. Finally, about 45 minutes later, I felt that I had digested enough to head for the sauna. Normally in the sauna I just sit with my mp3 player and rock out for 5 minutes, just to get myself 'warm' before my warmup. However, today was also the start of my training being MP3 player FREE.. meaning that since my races are music free, so will be my training.

The 5 minutes in the sauna provided me a chance to really think over the plan I have been working on. I've posted the link a few times, so I won't bother to look it up now, especially after the modifications that have been made make it very unlike the original 'cookie cutter' plan.

After leaving the sauna I headed for the weights area. Today was the restart of my weight training routine, I'm taking it nice and easy on weights to ensure my shoulder holds up this time.

Weights:
Bench Press, 4 sets of 15
Incline Bench Press, 4 sets of 15
Seated Row, 4 sets of 15
Shoulder Press, 4 sets of 15
Seated Bicep Curls, 4 sets of 15
Overhead Tricep Extensions, 4 sets of 15

As you can see the weight routine is all high rep work, which means the weights are superlow. I will share increases in weights used from week to week. During my weight training I talked a bit with TC about my August Sprint Tri and he informed me that due to MY motivation, he went and registered for a July Olympic distance triathlon, that crazy man.

After weights I had to attend a meeting with Kathy to discuss my and her thoughts on the swim portion of my triathlon training. We were both of the mindset that I should not drop volume just to follow the program. Because of this I will be keeping distance high, and using a variety of drills and distancework to ensure that I am prepared for the race.

After the meeting I was stoked beyond all belief, and headed for the bike for today's ride.

Bike: 4 miles, 12 minutes and 2 seconds

The pace on the bike was JUST under 20mph, which made me cheese from ear to ear since it was done without music. Talk about being a different type of animal, training without music is just plain harder for me.

After the bike I started to walk a mile cooldown when I noticed a younger guy (maybe 19) playing basketball on the courts. He had just asked an older gentleman if he wanted to play one on one, to which the older guy had said no. The young buck, as he shall now be referred to, was kind of cocky and arrogant about it, telling the old guy he would have lost anyways. That was just about all I needed..

Walking onto the court I asked the kid if he wanted to play a game of one-on-one.. after smirking at me he said he would love to. I shot for ball, made it. We were going to 21 by 1s and 2s.. I ended up 11-0 after the first few minutes, I think he expected me to be slow for some reason. He was huffing and puffing, hands on his knees.. I was just cruising along.

I think at that point he mentally decided he needed to find an edge on me, and on my next layup he decided to elbow me hard.. in the nuts.. Yes.. I was seeing red. My first reaction was to strangle the twit, but instead I walked it off and came back to claim the ball. He said, 'That wasn't a foul.' It was then I knew he was going to play dirty for the rest of the game.

I did my best to play defense while avoiding the elbows and trip attempts when I was shooting, but after I had managed to get up 18-6 the play became even MORE rough.

He attempted a layup, I blocked it. Instead of taking a step back and regathering himself he just jumped up again. I leaped, with my hands up, prepared to block him again. However, the ball did not head for the goal, but instead my nose. I took the 'shot' right in the nose. Luckily I have a tough nose and titanium frames for my glasses.

At that point I just literally stood there and let him score the 15 points he needed to do to win. I didn't attempt a shot, didn't attempt a rebound.. didn't attempt anything. I just wanted to be done with this moron.. he won and he was happy.. I was sad for him.

After the game I finished my cooldown walk and headed to the cafe for a wonderful chicken breast with 99% fat free ham sandwich with swiss cheese and fat free ranch on homemade honey-almond bread with mixxed fruit.

You would think that I would have been aggravated by the basketball game, but inside I felt on top of the world. I have came so far in my journey that I managed to outrun, outplay, and outclass someone 50lbs less than me and 5 years younger. It feels good to realize that..

I ended up taking unplanned time off from work today, because I am getting behind on laundry and some other things that NEED to be done. We get a lot of vacation at work though, so it is ok. I tend to frontload a bunch and then work a long of the year without vacation, but so be it.

I stopped at Spoke and Sport on the way home and talked shop with the bike guys for a good 30 minutes, and sent them on the hunt for a GOOD trisuit for my August triathlon for under $100, in a size XXL. They seemed to love the challenge.

After the stop at S&S I headed home, to find that I received TWO packages.. yes TWO.

The first was my package from Amazon.com with my recently ordered books of: 'Total Immersion' and 'The Triathletes Training Bible'.. talk about exciting. I now have TWO of the premiere books used by triathletes worldwide.

The second package was from a former boss of mine, Tank, who owns Controlled Labs, a bodybuilding supplement company I used to be a rep for. He sent me a goodie package to help along the way with my triathlon adventures!

To top it ALL off, the wife and I are going to look at bikes tonight.. I might be able to talk her into letting me buy one.. oh yeah baby.. what a freaking day.

Josh

[Stonecoldtruth]

Supplements Taken:
Red Acid Gen 2, 20 minutes prebreakfast

Supplement Effects:
Smooth energy that lasted a while. Not as much 'kick' as I remember, but that could be because I am a caffeine addict. I did notice the hunger benefits though immensly. Having been off supplements for a while the hunger factor was just HUGE for me. I don't know if I'll want to eat for the rest of the day, haha.

Training:
Today I had to wake up at the buttcrack of dawn to take the wife to work, since we are doing a car juggling act today to make sure everyone gets to go to work. My original plan was to do laundry and then head to the gym, but instead.. I just went to the gym! I wanted to see the morning crowd that I normally miss, so at 7am I walked in the gym doors.. groggy-eyed and sluggish.

After a nice breakfast at Simon's Cafe (I spend too much $$ there) I headed to the pool and read some of the Total Immersion book for about 40 minutes before changing out into my swim gear. Swimming in the morning is way different than the afternoon, because the pool windows face the east.. so as the sun rises it makes lots of cool reflections on the pool floor, anyways.. I digress.

I did the following in the pool:

400 warmup
50x2 catchup drills
50x6 freestyle w/ fins
50x2 6 kick rolls
50x6 stroke count drills
100 cooldown

Total - 1300 yards

After the swim I changed into my running gear and headed for the gym. Today was scheduled for a total of 3 miles of walk/run with the majority being walked, so I did the following.

5 laps brisk walk, 2 laps run

I repeated this for a total of 3 miles, and as time progresses the walks will get shorter while the runs get longer. I estimate about 12-13 weeks before I can run a 5k nonstop.

After the gym I headed home and am now going to relax a bit before work.
I might try riding my new bike..

Josh

[Stonecoldtruth]

February 22, Sprint Training Day 4
Well, I got my workout in today. However, before I left the gym I managed to get sick all over the place. There must be a stomach bug in the area or something because when I went to the doctor she didn't seem suprised nor concerned that I had blew chunks all over the locker room.

Supplement Facts:
2 Red Acid Gen 2
1 Multivitamin
1 Vitamin C

Energy:
4/10 - could be due to being sick.

Notes:
Huge energy dropoff, which is why I rated today a 4. I think the virus/whatever just decided to kick in right as soon as my workout was over because the workout felt strong.. then it all just went to hell.

Anywho, workout from today:

1.5 mile warmup walk @ 4.0mph
5 mile bike, 14 minutes 47 seconds
1 mile cooldown walk @3.5mph
Core work on swiss ball

I'm off to be miserable and hope that this is only a 24 hour bug..

Josh

[pu12en12g]

Hope you're back to 100% soon man !!

Nice log so far !! :cool:

[Stonecoldtruth]

Supplements:
2 Red Acid Gen 2 preworkout

Energy:
10/10 - Felt very strong today even though it was a short workout.. if I didn't have to work I'd be back at the gym knocking some miles down on the treadmill.

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

Today was an eventful day to say the least! I had a shortened workout due to having a few very special events occur today.

The first was having my interview with Jaine Andrews for the Kelo-Land Healthbeat, that will be ON THE AIR tonight at 6pm CST. I'm hoping to grab the webcast of this so I can post it to the page.

The interview 'started' at around 11:45 and encompassed a q/a session as well as them filming me doing some treadmill running.

The downfall of this was that there was another treadmill runner in the shot and he was running at 6.0mph, so I had to crank it up faster to not be outdone on my own tv segment. I figured they would take a couple minutes of footage and be done, but after what seemed an eternity they said.. ok we got it all. I had went through FOUR songs on the mp3 player... hehe.

I got in a quick 10 laps in the pool, then changed out and headed to lunch with Joi and Kevin, a couple of myspacers also from here in South Dakota. We had a nice lunch and conversation, it was nice to meet some other fitness enthusiasts from around here.

Now I'm writing this on the fly so I can get ready for work.

Tomorrow I'll be finishing the workout that was originally scheduled for today.

Josh

[cervasa1977]

You know I am in on this log good luck and like always love reading your logs always detailed

[Stonecoldtruth]

I've decided that for some of my lazier readers, you know who you are, that I am going to do a cliff notes version.. it will be at the very bottom.. so if you only want to read the nitty gritty.. scroll down.. otherwise keep reading.

Supplements:
2 RaG2
4 Cissus RX (2 doses)
2 Multi

Energy:
9/10 - Slight dropoff at end of run, otherwise very solid.

Hunger:
10/10 - Hunger, wtf is that?

After pouring through countless nutritional theories and caloric calculators I decided upon a new caloric range during triathlon training. The reasoning behind this change is that my as my activity has went up and my caloric intake stayed the same, I found my weight loss slowing and my training becoming more difficult. Because of these two indicators I am upping my calories slightly, and using some caloric cycling throughout the weeks to allow me to keep my metabolism happy.

So this morning I woke up at 9am, early for me, and had a very nice breakfast while waiting for Tracy to get home with the car so I could go to the gym. I actually wore my TYR jammers into the gym with a pair of shorts over them, so I could snag a swim lane quickly since Mondays tend to be busy. After sitting a few minutes in the sauna to take off some of the bite of the cold I jumped into the pool.

It is crazy how a mere 6 weeks ago the water was a scary thing, and drowning was a true fear of mine. Now, however, my only fear was that the guy in the lane next to me was going to continue swerving like a drunk man and run into me headon, luckily he got out of the pool a few laps later.

My swim training for the Sprint Tri's is a continual week to week increase, so this week I added more laps from last week, so today looked like:

300 warmup (6 laps)
50x2 catchup drills (2 laps)
50x2 fingertip drills (2 laps)
50x2 6-kick roll drills (2 laps)
50x4 kickboard drills (4 laps)
50x2 freestyle fins (2 laps)
200 cooldown (4 laps)
Total - 22 laps (.61 mile)

After swimming I strolled to the locker room to dry off and change into my running gear. This is where I am most starting to see the actual changes since after 22 laps in the pool I wasn't 'dead tired' nor 'worn out'.. but instead I was just like.. time to run!

After changing I headed to the treadmill section. I've decided that for the well being of my joints and knees I am going to do a split of treadmill training w/ an incline and track training, at least until it warms up enough to run outdoors. I am not so much afraid of the cold of the outside, but more that South Dakota drivers are NOTORIOUS for traffic accidents when the weather turns crappy.

Anywho, I'm following the run portion of Michael Pate's Total Sprint plan to a T, so that means that this week my walk/run intervals at 4:30 to 2:30, which means I am for the most part walking. However, this is to merely get my body used to 'moving' for longer as my previous walks or runs are usually limited to 20 or so minutes.

So today I did:
35 minutes treadmill, 1% incline, 2.48 miles

After a 5 minute cooldown walk I headed and stretched out. I'll admit that after the last 2:30 of running I was a tad exhausted, at least my calves were. All in all it was a grade a workout.

Tomorrow is bike/abs/upper body lifting.

Peace out,
Josh

--------------------------------------------------------------------
Cliff Notes:

SWIM
300 warmup (6 laps)
50x2 catchup drills (2 laps)
50x2 fingertip drills (2 laps)
50x2 6-kick roll drills (2 laps)
50x4 kickboard drills (4 laps)
50x2 freestyle fins (2 laps)
200 cooldown (4 laps)
Total - 22 laps (.61 mile)

RUN
35 minutes treadmill, 1% incline, 2.48 miles

[Stonecoldtruth]

Today was an upper body lift and bike day. This blog will be short and sweet because it wasn't really an eventful morning at all.

Supplements:
Red Acid Gen 2 x2
Cissus RX x4 (split into 2 doses)
Multi x2

Energy - 10/10, smooth energy no letdown
Focus - 9/10, got a bit bored on bike

Woke up, ate a good breakfast, left for gym:

Weights:
Bench Press - +5lbs from last week
Seated Row - +10lbs from last week
Shoulder Presses - +10lbs from last week
Curls - Same as last week
Tricep Overhead Extensions - Same as last week

Cardio
.75 mile warmup walk @ 4.0mph
5 mile bike, 14 minutes 32 seconds (15 seconds better than last week)
1 mile cooldown walk @3.5mph
Ab/Core work galore!

Ciao,
Josh

[Stonecoldtruth]

Before I continue I must note that this specific blog will get a tad more personal than most of my previous blogs. If you are not comfortable with that, please scroll all the way down to the 'cliff notes' version at the bottom. However, if you care to, read on:

Last night I had the most horrible dreams that a guy like me can have.. fitness nightmares.

Dream 1: There I was on, coming out of the water in the middle of pack, jogging into the transition area. I quickly threw on my helmet and clipped into the bike pedals and I was off! I was passing people left and right.. it was almost as if they were standing still. I conqured the big hill towards the end of the bike leg and then it happened.. my back tire blew out.. I flew over the handlebars.. crash... blood.. confusion.. blackness.. I woke up sweating..

Dream 2: The gun blows as my wave of the swim kicks off, I start off in the back and to the side to try and avoid getting kicked. However, mere moments into the race a swimmer behind me begins to struggle and trash, he reaches for the closest thing to him.. my feet. He pulls me down.. deep... dark.. it is so dark I can't see.. I woke up coughing..

As you can see when I finally crawled out of bed this morning, I was a tad frazzled. I usually have pretty darn good dreams.. sometimes REALLY good dreams.. hehe. However, these dreams rattled me.. Was something inside of me trying to tell me I should leave this path? Am I secretly afraid of failing or getting hurt?

I laid in bed for a couple of minutes and then looked above my doorway. There hangs the flyer for the indoor triathlon I did a couple weeks ago. It comforted me in a way I didn't expect. It was a silent assurance that not only could I do this, that I had already done it on a smaller scale. I rolled out of bed and headed for the kitchen.. I had conquered the dreams.

Upon arriving at the gym I sat in the sauna for a few minutes to warm up, since it is yet again snowing hardcore outside. I hate the snow, but that is a topic that I will leave alone since ya'know.. I do live in South Dakota. After getting out of the sauna and into my jammers I headed for the pool.

Talk about crowded! Both of the swim lanes already had 3 people in each, circle swimming. In addition, two people were swimming in the main part of the pool since nobody was there for open swim. I joined them in my own non-roped lane and began to swim. Today I did:

300 warmup (6 laps)
Kickboard drills (4 laps)
Freestyle w/ fins (4 laps)
Catchup Drills (2 laps)
Cooldown (4 laps)
Total Laps - 18 (.5 miles)

After getting out of the pool I headed for the locker room to change and decided that due to my ankle being a tad sore today I was going to walk today and run tomorrow along with biking. I ended up doing 3 miles on the track @4.0mph. It was a nice walking for thinking, since I am training without the mp3 player. I thought about my goals, my past, my future, and who I am.

Also, today I realized something very profound. I have an amazing support system! Aside from the support my family and myspace friends give, I have a whole other support system... the gym staff. I talked with Angie today who told me how proud they all are of me and how they brag about me to new members who doubt if they can succeed in fitness. I am part of the Sanford Family according to them.

I'm off to work, I only wish I could find the same motivation at work that I have in my fitness life. I really need to find my vocatio..

Josh

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

Cliff Notes:
Swimming
300 warmup (6 laps)
Kickboard drills (4 laps)
Freestyle w/ fins (4 laps)
Catchup Drills (2 laps)
Cooldown (4 laps)
Total Laps - 18 (.5 miles)

Walking
3 miles in 45 minutes

Supplements:
Red Acid Gen 2 x2
Cissus RX x2x2
Mutli x2

Energy - 10/10, smooth rampup, smooth letdown.
Focus - 10/10, I am a machine

[spirit3530]

I made it.... :D

[Stonecoldtruth]

I made it.... :D

Welcome to insanity :)

[panic66]

YO SCT!!!! LONG time no see, I definetly follow your log!!!

[Stonecoldtruth]

YO STC!!!! LONG time no see, I definetly follow your log!!!

It's a party now! You guys grab on tight because the next 16 weeks are going to be intense, insane, and full of inane ramblings.

Josh

[Stonecoldtruth]

Supplements Taken:
2 RaG2
4 Cissus RX (2 doses)
1 Multi
1 Extra Vit C

Energy: 8/10 - It was so cold even in the gym I had some lethargy.
Focus: 10/10 - Despite the cold I was on point for the entire bike ride.
Pain: 7/10 - The ankle was bearable on the bike, but screaming on the run. I need to RICE it.

Today I woke up to a certifiable blizzard! However, like the post office I was still in service.. and went to the gym! Today was planned to be biking and running, but I could tell right away that my ankle was too tender for much running. Since I am pressed for time today's log will be pretty brief.

Biking - 5 miles in 14 minutes 30 seconds
Walking - 1 mile, with 1/2 mile jogging

They started talking about closing the gym due to the blizzard so I headed out. Like everything is closed today, except my work. I took the day off though since my wife's work is telling her they want her to spend the night to not have to drive. So I'll be driving to pick her up at work so we won't be stuck there ALL night..

Tomorrow I'll be doing swimming and some lower body lifting.. and save the run for Saturday.

Josh, snowed in!

[Stonecoldtruth]

Once I finally got to the gym, after my snow adventures, I found that I was one of about only 10 people crazy enough to go to the gym in this weather. I walked around a bit enjoying the silent nature of the gym. You know, the gym is really a thought provoking place when it isn't all hustle and bustle. After changing into my swim gear I hit the pool for a short training session:

300 warmup (6 laps)
50x4 kickboard drills (4 laps)
50x4 sidekick drills (4 laps)
50x2 Catchup drills (2 laps)
50x2 Fingertip drills (2 laps)
100 cooldown (2 laps)

Total: 20 laps

Monday I will begin doing distance work twice a week and drill work only once per week. Also, depending on the snow I will hit up the gym tomorrow for running and lower lifting. However, since I've trained 5 days this week it is an optional day.

Josh

[Stonecoldtruth]

http://www.carbboom.com/images/CarbBOOM_color.jpg


When I began my triathlon trianing I applied for sponsorship under a few of the multisport companies out there. I expected to receive either decline notifications or no responses at all. Much to my suprise this was in my e-mail this morning:

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

Dear Mr. Graston,

Thank you for your request for athlete sponsorship and your interest in Sunburst Nutrition great tasting sports nutritional products. We are pleased to pass along the news that you have been awarded an athlete sponsorship for the 2007 season! We are very selective in the sponsorship process and strive to have great athletes on our team that are most importantly great people as well.

Congratulations and welcome to the team !

Sunburst Nutrition Athlete Sponsorship Team
Sunburst Nutrition, Inc
3450 S Broadmont Ave Suite 124
Tucson AZ 85713
ph 520-319-0008
fax 520-319-9025
www.sunburstnutrition.com

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

So now in addition to the Controlled Labs RaG2 sponsorship I have an apparel and energy gel sponsor!

Wow..

Josh

[cervasa1977]

Nice job Josh congrats on the energy gel sponsorship

[efewe]

Great log so far! I'm subbed. :)


I've been on RaG2 for two weeks now, but I really haven't noticed any appetite suppression. I'm interested to see how well it works for you.

Good Luck.


Joe

[Stonecoldtruth]

http://i16.tinypic.com/2rmv05w.jpg
http://i16.tinypic.com/4bzs1eo.jpg
http://i19.tinypic.com/4d6cm76.jpg

As you can see I'm trying out a new log format since I have an upcoming sponsored log. Plus I love messing around in microsoft office.

SCT

[spirit3530]

WOW leave it to SCT to bring a WHOLE new approach to making logs. 5 stars bruh.

[Stonecoldtruth]

http://i16.tinypic.com/2ll14yt.jpg
http://i19.tinypic.com/2utiyc1.jpg
http://i17.tinypic.com/3yy6pw8.jpg

I screwed up the date on the last two files, but rest assured this is for March 7th, heh.

SCT

[Stonecoldtruth]

http://i16.tinypic.com/2hf1fkj.jpg
http://i17.tinypic.com/46y1846.jpg
http://i16.tinypic.com/48qtwgi.jpg

SCT

[Stonecoldtruth]

Wow, back to back blogs you say? Oh hell yes.

Today was a bike day and all I had planned was a 7 mile bike and then some light walking. However, due to a massive influx of energy/stamina/focus, I did more.

Bike:
7 miles, 20 minutes 19 seconds

Swim:
18 total laps (1/2 mile)
Distance work (450 solid)
Drill work (450 broken up)

I felt awesome and again I wish I would have had more time, because I'm just on fire lately.

Again, laptop is down for now so I am working on the PC and I hate it so the logs will be brief.

Josh

[pu12en12g]

Nice work man :cool:

[Stonecoldtruth]

Supplements taken:
3 Red Acid Gen 2
2 Scoops Purple Wraath
1225 Bulk Cissus

Energy: 9/10 - Smooth energy, but somewhat of a rapid decline today. Still definately helped me get through the workout.

Focus: 10/10 - The mind/muscle and mind/pacing connection were off the charts. I felt in the groove for my entire run and didn't get bored at all during the swim.

Endurance: 8/10 - I ran out of steam on the last lap of my 500 distance swim, but I made it to the wall. I think the extra lap through my body off. Plus this time I did drill work BEFORE distance work. I think in the future I need to reverse that.

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

Today was one of the first really 'nice' days we had outside here in Sioux Falls, the temperature actually made it ALL the way up to 46 degrees.. HEATWAVE!!!!!!!!! I ran around in shorts and a t-shirt all day, umm yeah I always do, and got NO weird looks.. talk about a good day to go to the gym.

I wanted to get out on my new Cannondale, but that was nixed due to the fact that I don't have my pump for it yet. :( I am going to try and talk the wife into letting me pick one up tonight, we'll see how that goes.

Anywho, I hit up the gym in the afternoon and knocked out an AMAZING workout.

Run:
35 minutes, 2.6 miles total (4 minutes walk, 3 minutes run) +.10 miles from last run

Swim:
100 warmup
300 drill work
- 100 kickboard (2x50)
- 100 fin roll (2x50)
- 100 fist drills
500 distance (stopped once at the wall because I swallowed some water.. and by some I mean a ****LOAD)

All this followed by some mad stretching. When I got home I made pork chops, corn, mashed potatoes and gravy, and crossaints for the wife and I.. talk about a delicious dinner. And due to my expert portion controls, I got away with it all for only 700 calories, which is where my typical dinner meal falls in at.

The wife and I are going to church tonight with the in-laws, so I'll catch you guys on the flip side.

Josh

[Back Double Biceps18]

Awesome log Josh! Great being able to read your posts on CL.com and here, but boy was I surprised to see you at BT.com as well haha. It's almost like I'm stalking you now! Great site and you've motivated me to do my first triathlon June 23rd! I have a few questions if you don't mind me asking here or by PM.

Keep up the great workout, how's your swimming training coming a long? I use to swim competitivly and work as a swim instructor in the summers so can give some insight if needed. I might be reaching here though cause it looks like you have a solid game plan bro!

[Stonecoldtruth]

Awesome log Josh! Great being able to read your posts on CL.com and here, but boy was I surprised to see you at BT.com as well haha. It's almost like I'm stalking you now! Great site and you've motivated me to do my first triathlon June 23rd! I have a few questions if you don't mind me asking here or by PM.

Keep up the great workout, how's your swimming training coming a long? I use to swim competitivly and work as a swim instructor in the summers so can give some insight if needed. I might be reaching here though cause it looks like you have a solid game plan bro!

Wooohooo, I have my third cyber-stalker! I just hope the next one is female.. What is your username over on BT?

I have my second triathlon (first one was indoor) on June 23rd as well, so that will be awesome. What distance is your first one?

The swim training is coming along pretty good, I am still working on my hip roll and having some drag issues with my lower body, but those seem to be slowly and surely resolving as well. I need to factor in some bilateral breathing, but right now I only breathe on the right side. I've been using Laughlin's total immersion book as a swimming bible lately!

Thanks for stopping by the log.

SCT

[AtownKing187]

Lookin good man!....Ur the next log im spammin...lucky YOU!!! Subb'd

[Stonecoldtruth]

Lookin good man!....Ur the next log im spammin...lucky YOU!!! Subb'd

I'm all about more people in the log.. grabassing isn't fun if I'm the only one here.. I mean it is.. but well.. damnit.. :(

[AtownKing187]

I'm all about more people in the log.. grabassing isn't fun if I'm the only one here.. I mean it is.. but well.. damnit.. :(
hahaha...Prepare for my spamming!!!!! :D :D

[adoniscomplex]

all about people in your log huh
well i am just heer to take up space
how you like that

[Stonecoldtruth]

all about people in your log huh
well i am just heer to take up space
how you like that

*gives you a lawn chair*

[AtownKing187]

*gives you a lawn chair*

where's my chair?

[Stonecoldtruth]

where's my chair?

*points to the cold hard ground*

:D

[AtownKing187]

*points to the cold hard ground*

:D

:(

I hope you know i have some back up buddy :)

[Stonecoldtruth]

:(

I hope you know i have some back up buddy :)

It is all a ploy to get you to bring the rest of your crew into the log :D

[AtownKing187]

It is all a ploy to get you to bring the rest of your crew into the log :D

Rofl

[Stonecoldtruth]

Supplements:
3 caps Red Acid Gen 2
2 Scoops Purple Wraath preworkout
1 Scoop Purple Wraath postworkout
2550mg bulk cissus


Energy - 10/10 - Insane energy, I felt like I was going to explode during each rep.

Focus - 10/10 - I took the mp3 player and ended up not using it. I was just on point all day.

Endurance - 9/10 - Muscular endurance is often harder to measure for me on weights over cardio. Because of this I am basing this score on how I felt after the workout.

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


So today was a scheduled off day, but I really need to start being more consistent with my weight training, so I hit up the gym for a nice full body workout. To say that I had a good workout would be an understatement.. to say that I had an excellent workout would be an understatement.. to say that I had the best lifting session of my life.. that'd be on par :)

Weights:
Horz. Leg Press Machine - 4x15 (weight up +25)
Seated Hamstring Curl - 4x12 (same weight as previous)
DB Bench Press - 2x12, 2x8 (weight up +5)
Incline DB Bench Press - 3x10 (weight up +5)
Lat Pulldown - 4x12 **
Seated Row - 4x10 (weight up +10)
Skullcrushers - 3x12 (weight up +5)
Superset with
Close Grip Bench - 3x12
Seated DB Shoulder Press - 3x12 **
DB Hammer Curls - 2x15 **
Spider Curls - 3x15 (weight up +15)
Seated Hip Abduction - 4x20

** These exercises have not been done in a while since my last shoulder injury. I am slowly adding them back in to see how the shoulder holds up.

Stuck with 30-45 second rest between each set, and when I got home had a VERY nice rice/pasta/chicken meal. Insane mind/muscle connection all workout.

Josh

[AtownKing187]

WOOT WOOT kickin ass man!!!! :D :D

[Stonecoldtruth]

Supplements:
Red Acid Gen 2 - 3 caps
Purple Wraath - 2 scoops
Bulk Cissus - 2500mg

Focus - 10/10 - Not only was my mind on point all day, but I was able to fight through some pain that came up during running.

Endurance - 8.5/10 - This would have been a 10 if not for the doms I ran into with my shoulders/triceps during swimming. Normally I would have done 1/2 mile swim, but just ended up doing 1/4 mile.

Energy - 10/10 - This would be where I shined today. My focus was on point and my endurance on the run was strong, but the real place it came into play was on energy. I actually increased speed on both events despite DOMs.

DOMs - 5/10 - Triceps and shoulders sore as heck, as well as some minor doms in hamstrings/glutes.

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

After a wonderful day off from the gym I woke up this morning ready to rock it out hardcore. However, I knew that swimming was going to be a chore due to the fact that I had some pretty intense DOMs in my Shoulders and Triceps, which is probably due to recently adding more workouts/weights to those areas. Today was a run/swim day.. so with no further ado:

Running - 35 minutes total
- 2.76 miles (+.16 miles from last w/o)
- 3 minute walk, 4 minute run (now in run dominant phase)

Running Notes - During interval 3 of 5 I began to have some slightly lower back soreness. Not sure as to the reason, but after another minute of running it faded into the background and I knocked up the speed on the last two intervals.

Swimming - 9 laps total
- 100 warmup (2 laps)
- 100 kickboard (2 laps)
- 100 6-kick roll (2 laps)
- 50 freestyle (1 lap)
- 50 fingertip drag (1 lap)
- 50 fist drill (cooldown, 1 lap)

After a nice cooldown in the hot tub I stretched and talked with a few people about the upcoming triathlon. I convinced them to do chip timing instead of having high school kids do timing. Anywho, gotta get ready for work.

Later,
SCT

[cervasa1977]

looks like things are progressing very well................. keep it up, I have always admired your dedication. Great job

[Stonecoldtruth]

After seeing the initial feedback on White Flood you know I went and contacted the ever-gratious Tank and talked him into how good of an idea it would be for me to log some White Flood, so without further ado:

http://forum.bodybuilding.com/showthread.php?t=1824111

Check it out :D

SCT

p.s. This log will be updated in a mirror fashion to that one, as this is my ongoing log.

[Stonecoldtruth]

http://img377.imageshack.us/img377/6986/final1pi7.gif

Supplements Taken:

Preworkout -
2 scoops White Flood (weighed out since scoops are apparently a tad too large)
1 scoop Purple Wraath

Other -
Bulk Cissus 2500mg (upon waking, 8 hours later)
Red Acid Gen 2 (4 hours postworkout)

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

Workout Scores:

Focus - 10/10 - Used my mp3 player on the run just because I felt like it today. Knocked out my longest interval distance yet. Definately on key with the mindset.

Endurance - 10/10 - Nearly 3 miles of running, 1/2 mile swim, and still got some fuel left in the tank? Priceless.

Energy - 9/10 - The energy wasn't as smooth today, but it was still there. It was just kind of raw and dirty, but hey everyone wants a freak in the sheets/supps, right?

Pumps - 10/10 - Pumps in my shoulders/triceps when swimming? This was almost TOO much, and damn those calves for being so pumpalicious.

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

Workout Details:

Run -
- 35 minute interval walk/run
- 2.81 distance (+.05 mile from last workout)
- 3 minute walk - 4 minute run.. run dominant

Basketball -
- 20 minutes of shooting around
- Walk for successful shots
- Jog for missed 3s
- RUN for missed 2s

Swim -
- 100 warmup
- 100 kickboard
- 100 side kick roll
- 100 pull buoy
- 500 distance swim

Cardio Notes -

I don't know why but I just felt SO strong on everything today. I ran into some pain on the 2nd run interval, but just adjusted my breathing and broke through it. It was in the lower back which makes me think I might need to add some more lower back training into my 2x weekly routine. I will added back extensions on Sunday.

I'm beginning to think that I will be ready for a Sprint Tri FAR before my first scheduled one, but at this rate I'll be able to be competitive in the Clydesdale division (230+)

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

Product Scores/Notes -

Taste 8.5/10, I decided to revisit the taste section after adding more water to the compound. The mixture was as follows:

2 scoops WF
1 scoop PW
32 ounces water

I think I used a TAD too much water as the flavor was VERY good but maybe even a tad weak. I will try tomorrow with 30 ounces and see if that is the sweet spot I've been looking for.

SCT, running late for work

[AtownKing187]

NICE! i hope you like the White flood...i cant wait to try it out!

[Stonecoldtruth]

Good news, I have secured my final triathlon season sponsorship.. which means I'm loaded up will all sorts of goodies. I'd like to give a special thanks to Tank for being the first one to sign me up as a sponsored athlete, it really means a lot.

The following are my sponsors for the season:

Controlled Labs
Team Javelin
Team Carb Boom
Anabolic Innovations and Healthy Cheat Foods

With a support system that size who can go wrong?!

SCT

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

Also, please go here for all current logging (I hate to copy/paste so much)

http://forum.bodybuilding.com/showthread.php?t=1824111

[ab-swing asianbabe]

just saying hey josh!
Very generous sponsers you got there, damn you lucky bastard! :p

[AtownKing187]

is this thing still going? :D

[Stonecoldtruth]

is this thing still going? :D

Yeah, we just moved over to the other thread for the sponsored log duration.. check here:

http://forum.bodybuilding.com/showthread.php?p=27667291