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Biker's Indigo-3G Log
 

biker
Level 100

Join date: May 2012
Posts: 663

Back at it, finally. I blame the south Louisiana pollen for my absence.

Today legs: 4 x 8 front squats @ 140, 80% of max. (These are still hard, I'm not limber enough yet)
4 x 8 2 second paused squats @ 140.
4 x 8 split squats @ 115. These were strange and I have done a lot of lunges.
3 x 10 hack squats @ 225, 315, 405,

I was surprised this workout w/light weight was taxing enough to work up a good sweat.

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biker
Level 100

Join date: May 2012
Posts: 663

Chest day
bench: 80% of max 5 sets of 3 reps each 195 lbs
dumbbell bench: 80% of max 4 sets of 8 reps each 60 lb dumbells
pec deck (should have used floor benching): 4 sets 8 reps each 130 lbs

triceps work: overhead rope extensions 3 sets of 8 reps each @ 140 supersetted with tricep cable reverse curls, then lying dumbbell skullcrushers 1 set 8 reps @30 lbs

We're sort of doing 9/5/1 program. Weights seem borderline light so far.

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biker
Level 100

Join date: May 2012
Posts: 663

After reading gorillavanilla's Hardcore Essentials 2 log I am hesitant to post here.

Today shoulders: Did a lot of fluff exercises to warm up, including press behind neck. That press worked muscles I don't remember feeling before. Didn't have workout list so just did overhead presses up to 135 lbs, then rope pulls with 150 stack, then machine shoulder presses up to 225. Did some bicep work with underhand grip rows up to 125 as per recent article on here, then machine preacher curls up to 110, then cable incline curls (strange machine, that's best I can describe it) with up to 50 lbs.

Ok workout. Workout partner took his son's track squad on a "mountain climbing" hike yesterday and was worn out so we didn't do anything heavy.

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biker
Level 100

Join date: May 2012
Posts: 663

Monday:
Legs, sort of. Front squats 4 x 8 reps @ 135. Hack squats 3 x 10 reps @ 225, 315, 405. No drive today. I'm trying to figure out how I can work up to a 550 squat (which at my age.....)

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biker
Level 100

Join date: May 2012
Posts: 663

I learned something today. If I stretch and warm up my shoulders before doing front squats I have a better "platform" for the bar when squatting.

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biker
Level 100

Join date: May 2012
Posts: 663

Tuesday, chest:

bench 5 x 3 @ 215 (80% max); dumbbell bench 4 x 8 @ 65, 70, 75, 76; close grip bench 4 x 8 @ 155. Ran out of time for more.

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biker
Level 100

Join date: May 2012
Posts: 663

Thursday:
shoulders
4 x 8 seated presses @ 135 (805 of max); 4 x 8 lateral raises @ 25; reverse pec deck 4 x 8 @ 60
biceps
4 x 10 cable curls with arm on incline bench @ 50, 55, 60, 60; 3 x 10 preacher curls on machine, @ 70, 80, 90.

Also did 3 x 10 shrugs @ 315 for test.

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biker
Level 100

Join date: May 2012
Posts: 663

deadlift day 3 sets of 5 reps @ 135, 225, 315, then hack squats 3 sets of 8 reps @ 225, 315, 405. Done for week. I'm trying the velocity diet for awhile and my food consumption is way down.

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biker
Level 100

Join date: May 2012
Posts: 663

Monday, legs: front squats, 5 sets 8 reps @ 185, 225, 225, 225, 225; then paused front squats 4 sets of 8 reps @ 135 each; hack squats 4 sets of 8 reps 225, 315, 405,405. Didn't do splits.

I tried stretching shoulders before squats. I also stretched my arms out as far as I could while under the bar just before starting so to find that "groove" in shoulders for bar placement; that worked well as 225 was a PR. Still a balancing act, but it was easier.

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Stew
Level 10

Join date: Nov 2002
Posts: 1504

biker wrote:
I tried stretching shoulders before squats. I also stretched my arms out as far as I could while under the bar just before starting so to find that "groove" in shoulders for bar placement; that worked well as 225 was a PR. Still a balancing act, but it was easier.


I have always found it amazing that stretching is an excellent warm-up. Basically, I stretch the secondary's, or support group muscles, before starting each movement. Good habits are hard to break.

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biker
Level 100

Join date: May 2012
Posts: 663

Tuesday, chest:

bench press 5 sets of 3 reps @ 225 (still using the 80% rule); dumbbell bench 4 sets of 8 reps @ 65, 75, 75, 80; pec deck 3 sets of 10 reps 80, 100, 120.

Did triceps work with overhead rope extensions 3 sets 10 reps @ 150.

Got to get back on CT's program. This deviated too much.

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biker
Level 100

Join date: May 2012
Posts: 663

Thursday Back day:

Deadlifts 5 sets of 3 reps each (80% of max) 255, then snatch grip high pulls 3 sets of 6 - 8 reps each 95, 125, 135; chins 4 sets 6 - 8 (assisted)

Biceps, used fat grip (these are really different) with dumbbell alternating curls 3 sets pair 30s; preacher bench curls 4 sets of 10 @ 80, 100, 100, 100.

The deadlifts were calculated on a 315 max, and I think my max is higher since the 255 was light. Next time....

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biker
Level 100

Join date: May 2012
Posts: 663

Tuesday, missed Friday and Monday. Today short workout for chest with 80% max 5 sets of 5 reps of 215, then dumbbell benches 5 sets of 8 reps @ 65, 70, 75,75, 80.

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biker
Level 100

Join date: May 2012
Posts: 663

Wednesday:
Font squats 4 x 5, 6 @ 115, 135, 155, 175. I'm still adjusting to these even though I got up to 225 a few weeks ago. I experimented awhile before the recorded sets.

Traps: shrugs 3 x 8 @ 225, 315, 365; lawnmowers 3 x 8 @ 35, 50, 60. Interesting.

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biker
Level 100

Join date: May 2012
Posts: 663

Thursday:

As part of warm up I tried Zercher squats today with thick bar. The bar was 135 lbs but I went to 225 for last set. I understand how these can help front squats, my nemesis.

Regular workout was just biceps and shrugs (2nd consecutive day of shrugs.) Biceps were cable preacher curls @50, 3 x 8, then regular preacher curls @70, 4 x 8. Shrugs next for workout partner's benefit: 4 x 8 @ 225, 315, 365, 365; then did 2 sets lawnmowers @ 60, 65 for 8 reps each. Ok workout. Arms are pumped.

Got to get back to the workout schedule next week regardless of workout partner showing up.

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biker
Level 100

Join date: May 2012
Posts: 663

Friday

Deadlifts from pins for a change: 3 x 8 @ 225, 315, 365, then chins 3 x 6. Did hack squats because workout partner missed leg day, 3 x 8 @ 225, 315, 405. Enough for a Friday. Not bad for 23 days before turning 67, thanks to MicroPa, Plazma and Mag10.

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Stew
Level 10

Join date: Nov 2002
Posts: 1504

02 May 2015

Thanks for remembering my special day.

And what I have learned through the centuries is that the spirit remains strong but the body tends to weaken. And to avoid self-inflicted injury, the counter is to lessen the poundage but increase the reps per week per body part.

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biker
Level 100

Join date: May 2012
Posts: 663

Tuesday:

Chest: barbell bench press 4 x 5 @225, then dumbbell benches 3 x 8 @ 60, 70, 80.
Biceps: preacher bench curls 3 x 8 @ 70, then dumbbell hammer curls 6 x 8 @ 45,40,35,30,25,20.

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biker
Level 100

Join date: May 2012
Posts: 663

Wednesday, legs since I missed Monday's workout.

Zercher squats 3 x 8 @ 225, done with 2.5 to 3 inch diameter solid iron bar that weighs 135 vice narrower olympic bar. Front squats--easier after zerchers just like CT said--2 x 6 @ 225, 2 x 8 @ 225. Could probably do 275 next time. Knee hurting prevented intended back squat 1 x 20 @225. Doing zerchers first dictates a straight back that carries over for front squats, so I only have to remember to keep elbows up for them.

Sghp, 4 x 8 @ 135. I love these, but need better warm up next time so to increase weight to at least l85. Some kid posted sghps are worthless; he needs to read CT's posts on them. I prefer these to shrugs which I can do at 405 but without any effect whatsoever. Odd.

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biker
Level 100

Join date: May 2012
Posts: 663

Thursday shoulders:
machine shoulder presses 3 x 8 @ 135, 185, 225; lateral raises 3 x 8 @ 25; reverse pec deck 3 x 8 @ 50, 60, 70.
Triceps dips 4 x 10 bodyweight; face pulls w/rope 3 x 8 @ 150; tricep cable pull downs 4 x 10 @ 60, 50, 40,30. Ok workout.

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biker
Level 100

Join date: May 2012
Posts: 663

Friday

Deadlifts, after warmup 3 x 6 @ 225, 315, 365, then 1 x 4 @ 385. then sghp 4 x 8 @ 135.

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biker
Level 100

Join date: May 2012
Posts: 663

Thursday: First time in gym this week, started new workout. Leg day is first day back squats 8 x 8 @ 225, front squats 3 x 10 @ 135, hamstrings 3 x 10 various methods, then hyperextensions 3 x 12 bodyweight. Ok workout, missed zerchers but they weren't in workout plan.

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biker
Level 100

Join date: May 2012
Posts: 663

Friday Chest, Jeez.

barbell incline bench 8 x 8 @ 185; decline bench 3 x 145; pec deck 3 x 10 @ 120; bodyweight dips 3 x 10;

Felt drained from this.

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biker
Level 100

Join date: May 2012
Posts: 663

Tuesday Chest

Incline bench 10 x 7 @ 155, not trying to set any record here. Will increase next week. Decline bench, really difficult to get into position for some reason so only did 1.5 sets of 135. Again, not trying to set any record. Will do these with lesser decline next week. Cable flyes 3 x 8 @ 80, 100, 100. Then bodyweight dips 3 sets of 8.

So so workout, guess I'm just stiff this week.

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biker
Level 100

Join date: May 2012
Posts: 663

Wednesday (Monday's workout I had skipped)
Legs

Back squats 10 x 7 @ 245, front squats 3 x 8 @ 155. Bar positioned ok/elbows up/back straight I thought until the bar rolled on me. My form changes each workout for these since I've done these with at least 225 at times. Gotta warm up with zerchers next time and then do front squats first in routine. Ok workout. I'm using 3 scoops of Plazma now and that makes a big difference from the 2.

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