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Germanicus's Indigo-3G Log
 

germanicus
Level 5

Join date: Apr 2007
Posts: 1207

Tuesday, May 5, 2015

Second workout of the day about an hour ago. It was a short wake up workout where I did isometric holds on the same exercises I did in the middle of the night:

Lateral raise with tubular band with handles isometric hold X 10 count;

Standing OHP with same tubular band with handles isometric hold half way up X 10 count;

Standing curl hold,with same tubular band with handles isometric hold X 10 count;

Standing front raise isometric hold with mini band X 10 count hold;

Standing band face pull isometric hold with mini band X 10 count hold.

Glass of chocolate milk.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1207

Wednesday, May 6, 2015

Gym workout, focused lift was Klokov press in Hammer Smith machine; regular rep cadence and weight is plates on bar only:

Klokov press: 50 X 5, 70 X 5, 80 X 5, 85 X 5, 90 X 5, 80 X 5, 70 X 15;

Hip

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germanicus
Level 5

Join date: Apr 2007
Posts: 1207

Thursday, May 7, 2015

Gym workout, focused lift was Klokov press negatives in Hammer Smith machine; weight is plates on bar only and rep cadence is indicated for each set:

Klokov press negatives: 50 X 5, 8 count negative per rep; 80 X 3, 8 count negative per rep; 120 X 3, 8 count negative per rep;
160 X 4, 7 count negative per rep;

Snatch grip high pulls to bottom of pecs and held their for a 3 count per rep:
95 X 3 3 count isometric hold per rep X 5 sets;

Seated leg press: 210 X 15;

Seated band face pulls with mini band X 30, 30.

MAG-10 pulse

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germanicus
Level 5

Join date: Apr 2007
Posts: 1207

Friday, May 8, 2015

Gym workout, focused lift was Klokov press in Hammer Smith machine; weight is plates on bar only and session was a marathon of Klokov presses:

Klokov press: 50 X 5, 70 X 5, 80 X 5, 90 X 5, 100 X 5, 90 X 5, 80 X 5 , 5, 5, 5, 5, 5, 5, 5, 5, 5, 5, 5, 5, 5, 5,
5, 5, 5, 5, 5, 5, 5, 5, 5, 5--25 sets of 5 with 80 percent of day's 5 RM;

Front plate raise to overhead position: 10 X 50.

MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1207

Saturday, May 9, 2015

Quick full body workout in gym--diferent than on I normally use. This gym has only dumbells as free weights, rest are machines:

Seated leg press: 100 X 10, 125 X 10;

Lat pulldown supersettedd with seated row--machine has both available; can go from one to the other with no rest:
pull down: 75 X 10, 85 X 10;
seated rows: 75 X 10, 85 X 10

Incline BP: 55 X 12, 65 X 12, 75 X 12

Cable chest flies: 20 X 15, 30 X 12;

Dumbell lateral raises: 15 X 10;

Tubular band with handles lateral raises X 10.

MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1207

Monday, May 11, 2015

Gym workout; regular rep cadence; focused lift was Klokov press with regular barbell; worked up to day's 5 RM, then backed off and did a set to a rep or two before failure:

Klokov press: 80 X 5, 100 X 5, 110 X 5, 120 X 5 [this set was hard and reps were not crisp, so stopped here];
Back of set: 110 X 12;

Hand

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germanicus
Level 5

Join date: Apr 2007
Posts: 1207

Monday, May 11, 2015

Second gym workout of the day. My apartment complex finally updated their workout area . Before the update it consisted of a crappy Marcy imitation of the old Universal multi-station workout device and a couple of treadmill and exercise bikes. Not much but now they got some halfway decent machine--Star-Trac--never heard of them. Unfortunately, the only free weights are York dumbell from 10 to 60 pounds, so all is not lost. I can use this place as an alternative if I don't want to drive the 8 to 10 miles to my regular gym or use it as a place to do a second workout of the day. I did that a few minutes ago--a short circuit with different rep cadences as indicated:

Incline BP: 45 X 8 with rapid positive and 8 count negative per rep; 55 X 8, same rep cadence; 65 X 8, regular rep cadence,
75 X 8, regular rep cadence, 85 X 8, regular rep cadence;

Seated leg extensions, regular rep cadence: 75 X 12, 85 X 12; 100 X 15, 110 X 15;

Standing dumbell lateral raises, regular rep cadence: 10 X 10, 15 X 12, 20 X 12.

I did this as a mini circuit, but only did 3 rounds of the dumbell lateral raises as I had worked the shoulders during the first workout of the day.

MAG-10 pulse

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germanicus
Level 5

Join date: Apr 2007
Posts: 1207

Tuesday, May 12, 2015

Quick new gym workout; focused on rear upper body and side delts; regular rep cadence:

Seated lat pull downs to front: 85 X 10, 100 X 10;
super-seted with
Seated lat rows on same machine; 85 X 10, 100 X 10;

Tubular band with handles lateral raises X 10;
Tubular band with handles front raises to arm strait overhead--didn't stop parallel to floor X 10.

1/2 MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1207

Tuesday, May 12, 2015

Second workout of the day; quick all band before going to bed workout; regular rep cadence; high rep stopping short of total failure; the high reps were done, with the exception of the curls and face pulls, to see how far I could go before approaching failure:

Standing incline press with light band X 20;

High pulls with light band X 20;

Standing face pulls with mini band X 20;

Standing curls with tubular band with handles X 20.

2/3 MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1207

Wednesday, May 13, 2015

Gym workout; focused lift was Klokov negatives in the Hammer Smith machine,weight is plates on bar only; rep cadence is indicated for each set; the rest of the workout, the rep cadence was normal;

Klokov press negatives: 50 X 5, 8 count negative per rep; 100 X 4, 8 count negative per rep;
150 X 4, 8 count negative per rep; 200 X 2, 5 count negative per rep;
Isometric hold, Klokov press in Hammer Smith, weight is plates on bar only: 170 X 12 count hold at lockout;

Hip &thigh lift in Hammer Smith machine weight is plates on bar only:
170 X 10, 200 X 8, 250 X 5;

Seated rope face pulls in seated cable row machine: 85 X 10, 100 X 8;

MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1207

Thursday, May 14, 2015

Gym workout--apartment complex fitness center: regular rep cadence:

Incline BP on Star Trac machine: 55 X 10, 65 X 10, 85 X 10, 100 X 10, 115 X 10, 130 X 10, 10, 10;

Seated leg press: 100 X 15, 130 X 15, 150 X 15, 175 X 15;

Hammer dumbell curls: 25 X 10,

Overhead plate raise: 10 X 60.

A bit of a light workout after my negatives last night.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1207

Friday, May 15, 2015

Early morning band 'wake up" workout; regular rep cadence:

Lateral raises with tubular band with handles X 10;

Standing overhead presses with same tubular band with handles X 10;

Front raises with mini band X 10;

Standing face pulls with mini band X 10;

Standing incline press with light band X 10;

Upright rows with light band X 10.

1/2 MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1207

Friday, May 15, 2015

Second workout of the day in gym--apartment complex fitness center; regular rep cadence:

Lat pull downs: 85 X 10, 100 X 10, 115 X 10;
super set with:
Seated rows: 85 X 10, 100 X 10, 115 X 10;

Chest flies, cable machine: 15 X 10, 20 X 10, 10, 10;

Seated leg extensions: 85 X 10, 115 X 10, 130 X 10;

1/2 MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1207

Friday, May 15, 2015

Third workout of the day in gym--apartment complex fitness center; regular rep cadence:

Seated shoulder press Star Trac machine: 115 X 5, 130 X 6, 145 X 6, 160 X 6;

Dumbell lateral raise, after doing a set, I drop down to a pair of dumbells 40 to 50 percent of those used and do
an isometric hold:
15 X 10, drop to 5 pound db X 20 count isometric hold;
20 X 10, drop to 10 pound db X 10 count isometric hold;
25 X 10, drop to 10 pound db X 20 count isometric hold.

Snatch grip high pulls in a very strange machine that the bar moves in two planes: vertical and horizontal--a real
weird piece of equipment; weights used are plates on bar only:
20 X 5; 50 X 5, 70 X 5.

Captain of Crush trainer gripper:
Left hand X 8, 8, 8, 8
Right hand X 6, 6, 6, 6, 6--right hand is stronger, so did fewer reps;

Band face pulls with mini band X 10, 10, 10, 10;

MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1207

Monday, May 18, 2015--I actually did this around 12:30 AM this morning, but then I edited it [original had date as the 8th instead of 18th], thus the strange time which enters the time of editing.

All band workout at home; regular rep cadence on all exercises:

Klokov press, wooden broomstick barbell, pair of monster-mini bands as resistance X 15;

Upright row with light band as resistance X 15;

Standing band incline press with light band as resistance X 15;

Standing lateral raises with tubular band with handles as resistance X 15;

Curls with same tubular band with handles as resistance X 15;

Standing band face pulls with mini band X 15.

MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1207

May 18, 2015

Second workout of the day: gym--apartment complex's fitness center; regular rep cadence:

Leg extensions: 85 X 15, 100 X 15, 130 X 15, 145 X 15, 160 X 15;

Rear delt raises on incline bench: 5 X 15, 10 X 15, 15 X 15, 20 X 15;

Lateral delt raises: 15 X 15, 20 X 15, 25 X 15;

Tubular band with handles lateral delt raises X 15.

MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1207

Tuesday, May 19, 2015

Quick, intense, gym workout at apartment complex fitness center; regular rep cadence;

Seated leg press; 115 X 15, 175 X 15, 205 X 15, 220 X 20;

Standing dumbell chest flies: bring dumbells up to lateral raise position, then bring them in to front raise
position, then bring them back out to lateral raise position; this constitutes 1 rep:
10 X 10; 15 X 10, 10;

Standing dumbell hammer curls: 15 X 10, 20 X 10, 25 X 10.

MAG-10 pulse

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germanicus
Level 5

Join date: Apr 2007
Posts: 1207

Wednesday, May 20, 2015

Gym workout, focused lifts were Klokov press and partial deadlifts--from the knee--in Hammer Smith machine; weight is plates on bar only; regular rep cadence on all exercises:

Klokov press: 50 X 5, 60 X 5, 70 X 5, 80 X 5, 90 X 5, 100 X 5, 90 X 5;

Partial deadlifts from knee: 150 X 5, 300 X 5, 250 X 5, 230 X 5;

Seated lateral raises in Hammer machine: 110 X 12;

Seated rope face pulls on seated cable row machine: 85 X 10.

MAG-10 pulse

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germanicus
Level 5

Join date: Apr 2007
Posts: 1207

Wednesday, May 20, 2015

Second workout of the day; quick pre-bedtime band workout; regular rep cadence:

Standing band incline press with light band X 15;

Standing upright row with light band X 15;

Standing lateral raises with tubular band with handles X 15;

Standing curls with same tubular band with handles X 15;

Standing front raises with mini band X 15;

Standing face pulls with mini band X 15.

1/2 MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1207

Thursday, May 21, 2015

Short gym workout in apartment complex fitness center; regular rep cadence:

Seated leg extension: 85 X 15, 115 X 15, 130 X 15;
super setted with seated leg presses;
Seated leg press: 145 X 15, 175 X 15, 295 X 15;

Standing cable chest flies: 20 X 10, 10,; 30 X 10;

1/2 MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1207

Friday, May 22, 2015

Quick get up to go to the bathroom workout using bands and dumbells with differing rep cadences as indicated:

Standing barbell--wooden dowel--OHP with pair of light bands as resistance; the rep cadence
was explosive positive, 5 count negative per re X 12;

Dumbell lateral raises; rep cadence 2 count positive, 3 count negative per rep: 10 X 10;

Curl isometric hold, forearms parallel to floor with tubular band with handles X 20 count hold;

Standing band face pulls with mini band , regular rep cadence X 25.

1/4 MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1207

Friday, May 22, 2015

Gym workout, focused lift was Klokov negatives in Hammer Smith machine; weight is plates on bar only, rep cadence is noted; for rest of workout, rep cadence is normal:

Klokov press negatives; 50 X 3, 10 count negative per rep; 75 X 3, 10 count negative per rep, 100 X 3, 10 count negative per
rep; 125 X 3, 10 count negative per rep;

Snatch grip high pulls in Hammer Smith machine: 50 X 5, 75 X 5, 100 X 5, 90 X 5;

Standing partial overhead press in Hammer Smith machine from tip of nose to lockout: 70 X 5, 85 X 5, 90 X 5,
80 X 5.

MAG-10 pulse

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