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ATLRGC's Indigo-3G Log
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ATLRGC
Level 10

Join date: May 2011
Location: Georgia, USA
Posts: 38

  • Age: 45
  • Height (inches): 72
  • Weight (pounds): 184
  • Occupation: Inv. Banker/Fixed income
  • Primary fitness goal: Lose fat
  • Secondary fitness goal: Gain muscle
  • Calories consumed on training days: 3500
  • Calories consumed on non-training: 2850
  • Carb grams consumed on training days: 100
  • Carb grams consumed on non-training days: 60
  • Days per week I train: 3
  • The time of day I train is: Morning
  • When I train, my gym is: Crowded
  • I have access to the following pieces of equipment:

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Chris Shugart
Director of Content

Join date: Oct 2002
Location:
Posts: 17084

Any log updates for us?

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ATLRGC
Level 10

Join date: May 2011
Location: Georgia, USA
Posts: 38

Okay, I am going to start keeping a log....been too busy with work and a new house to keep a log so far
I have been doing a different workout everyday with the main theme keeping with the November programs with rings thrown in.
I have been doing HFSW on Monday, Tuesday, Thursday and Fridays

This consist of:
Ring pushups with feet elevated on a swiss ball
One arm, standing military presses
with bulgarian split squats and/or one leg pistol bench squats in between sets
I have been doing Trap bar deadlifts two days a week as part of my high frequency work

Then On Mondays: Adding chest with rgbp, incline dumbell press and dips, occasionally adding cable flys

on Tuesdays: Doing Single leg squats, and a ski workout that was plyo based with side jumps and verticle jumps, I am going to move to a bulgarian split squats and some single leg press movements (I have arthritis in my right hip)

Wednesday: been doing at my house, just ring work and some work with the bands for back/bi's, then I do a prowler workout

Thursday: Shoulder work with barbell push press, lateral raises, cuban raises followed by boxing with 5 lb dumbells for 5 minutes

Friday: Posterior chain work: Heavier Trap Bar deads, rdls and some leg curls on the swiss ball

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ATLRGC
Level 10

Join date: May 2011
Location: Georgia, USA
Posts: 38

I am down to 182, got ripped for a little while and was in the high 170's a couple of weeks ago. I then went on a ski vacation with my family, followed by travel for work for 10 or the last 14 days. I put some weight back on, but not the way I wanted. I tried working out on the road, jumps, pushups and whatever I could find in the hotels on the road.

I think I was overtraining a bit with my old workout. I was doing another ring/prowler day on the weekends. So I was working out 6 days a week with a golf day worked in. I was getting a little run down and my performance was not improving. I have really just been maintaining for the last 2 months.

I have cut back on Anaconda the last two months. I have been doing the SPW and MAG-10 with some branch chain aminos added. I added some Power Drive and some synthesize preworkout. I don't think I was getting enough carbs preworkout. I was taking 1 scoop MAG-10, 1.5 scoops Surge PW, for the periworkout. I dropped too much weight and performance.

So I am now doing, one scoop Anaconda, 2 scoops MAG-10 and 2 scoops Surge PW, 1 scoop Power Drive, one shot of the alpha gpc. I then eat a banana immdiately following the workout and then get breakfast about an hour later (3 eggs and potatoes). I eat a big lunch (one meat, either one or two veggies) for dinner the same. I do have one glass of red wine to wash it down.

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ATLRGC
Level 10

Join date: May 2011
Location: Georgia, USA
Posts: 38

Did my back/bi day today which consisted off rings only with some band work thrown in, finished off with some prowler work, I immdediately followed the workout with some oatmeal and protein powder after upping my prework out carbs (Surge PW), I am still bloated, ate at 7:30, 4 hours later I am still stuffed....

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ATLRGC
Level 10

Join date: May 2011
Location: Georgia, USA
Posts: 38

Decent posterior day today....Push ups on TRX, suspended on a swiss ball, single arm military presses, bulgarian split sqats, then did beavy trap bar deadlifts, 7 sets of 3, ended with 315 which is about as heavy as I can go on a day I am playing golf....
I finished my posterior day with rdls, leg curls off a swiss ball and single leg deadlifts to loosen my hips up...had my second dose of brain candy today (this time with caffiene) and feel good, I will order some later this morning

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ATLRGC
Level 10

Join date: May 2011
Location: Georgia, USA
Posts: 38

Chest Day today: the time change got me a little off today...Did a short Neural charge workout for about 7 min to get me up (medicine ball slams, jumps up stairs) Then moved into my high frequency group.

Did push ups on the TRX (suspended on a chair) with leg curls on a swiss ball in between sets, then did DB military press for three sets with light bulgarian split squats in between and finished with some rgbp with two light sets of trap bar deads in between sets

For the chest component I did some db incline and dips superseted...My chest was fatigued and did not do well performance wise on the rgbp, or the later chest excersises, I am wondering if on chest day I should do my suspended pushups at the end of the workout?

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ATLRGC
Level 10

Join date: May 2011
Location: Georgia, USA
Posts: 38

Another Back/bi day, consisting of only the rings, band pull aparts and a short prowler session, I did super sets with pull ups and suspended body rows on the rings, different sensation, I think it is better to do straight sets with the rings, but I changed things up to prevent boredom, I supersetted one leg back levers on the rings with the prowler and that about killed me, it was a good short workout

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ATLRGC
Level 10

Join date: May 2011
Location: Georgia, USA
Posts: 38

Good Chest Day, did RGBP first in my high frequency work, with one arm mp, high pulls (working on my snatch form), pistol squats to a bench and light bulgarian split squats, I had a lot more strength with the RGBP first and I saved my suspended TRX push-ups for last, the pump was excellent, best chest workout in a couple of weeks...

Did my first whole shot of Brain Candy this AM, I have to say I was a little jittery during the workout, I think I will continue with a 1/2 shot to keep me going....

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ATLRGC
Level 10

Join date: May 2011
Location: Georgia, USA
Posts: 38

Had a decent leg day today, for my HFW I did suspended TRX push ups, with some light bulgarian split squats to loosen my hips, I then did one arm military presses with pistol bench squats, then moved to high pulls paired with one leg trap deads (light), moved to my leg work with front squats (only 135 trying to be as explosive as possilbe) and then to leg press (for the first time in 2 yrs).

I did explosive leg presses for 6-8 reps. I did 1 jump in between all of my leg movements for a total of 14. Legs feel good after the workout, but my right hip I have problems with is in pain today. I am did brain candy then my periworkout shake (3 scoops of SPW, 2 scoops of MAG-10, 1 scoop of anaconda) after the workout, I had 1 scoop of BCAAs, followed an hour later with 3 eggs and some potatoes, with my morning coffee.

I am a little bloated and little jittery, but feel pretty good overall. Not wiped out like normally after a heavy leg day. The pollen count here is over 9000 so I did the coffee to fight off the sluggishness I usually feel with the pollen.

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ATLRGC
Level 10

Join date: May 2011
Location: Georgia, USA
Posts: 38

Been on the road for work, had to take customers to steak houses Tuesday and Wednesday nights, did minimal trainging while on the road, did drink wine both nights with clients, I have put on 8 lbs in the last 2 weeks, I think some is do to the addition of Anaconda into my periworkout nutrition...My muscles are noticably fuller, I do seem to retaining a bit more water...I did a full workout this AM after taking the full dose of the Brain Candy...The workout went well, but afterwards I was still a little irritable, had a trade move away from me this morning and went ballistic....I think I will be looking forward to the caffiene free version....

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ATLRGC
Level 10

Join date: May 2011
Location: Georgia, USA
Posts: 38

Okay, back to training today after surviving a slumber/birthday party for my daughter and 5 of her friends, tons of Pizza and little sleep.....Chest day, did a 1/2 dose of the Brain Candy and I am in a better mood today, for HFW I did RGBP, one arm dumbell MP and light bulgarian split squats, I then threw in a couple of sets of trap bar deads, for my chest work I supersetted dumbell incline and dips, then ended with suspended TRX push ups, had a great pump, moving the push ups to the end of the workout seems to be working better for me...did my normal periworkout drink (3 scoops Surge PW, 2 scoops MAG-10 and 1 scoop Anaconda), the post workout meal was 3 eggs and potatoes....I feel good overall despite still recovering from the weekend

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ATLRGC
Level 10

Join date: May 2011
Location: Georgia, USA
Posts: 38

Had a good workout yesterday at home with just the rings and prowler...moved my dossage of Brain Candy to a half and had a better experience yesterday and today...Less angrey and jittery.....

Today I did my shoulder day with my High frequency work consisting of TRX suspended push ups, trap bar deads, and some push presses, did high pulls, lateral raises and 5 minutes of boxing with 5 pound weights to finish off my shoulders....

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ATLRGC
Level 10

Join date: May 2011
Location: Georgia, USA
Posts: 38

Had my leg day today, had a sore back from a golf tournament this weekend, so I did a long warm up with leg curls on a swiss ball, side planks and stir the pots, I then did a superset with light bulgarian split squats and suspended pushups on the TRX, then did heavier bulgarian split squats with one arm mp, then moved to single leg trap deads, then heavier regular trap deads, followed with explosive leg presses, I did jumps in between sets total of 12 jumps, back was still stiff at the end of the workout but was improved from this AM

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ATLRGC
Level 10

Join date: May 2011
Location: Georgia, USA
Posts: 38

Fighting off something, went to the Masters friday and was outside a lot this weekend and I can't tell if I have a cold or if the pollen is getting to me. I am feeling run down, but still worked out today....Not a great strength day, but I got it in....HFW consisted of rgbp ended with 5 reps of 205, supersetted with light single leg squats, then I did single arm dumbell mp, supersetted with bulgarian split squats, ramped up to 50 lbs with each exercise, I finished my chest routine with db inlcine and dips supersetted and then did some push-ups and holds suspended on the TRX...I only did about 4 jumps today, I was run down and was not getting any boost from them early on...Hopefully, I will feel better tomorrow

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ATLRGC
Level 10

Join date: May 2011
Location: Georgia, USA
Posts: 38

Feel a little better today, I added hydrogen peroxide to my nasal rinse and refilled my nasanex and it seems to be working, feel a little better today...I did a neural workout with medicine ball slams and some jumps, then did TRX push ups, bulgarian split squats and db mp as my HFW, I then did some box squats supersetted with jumps and some power cleans, finished off my legs with some explosive leg presses....

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ATLRGC
Level 10

Join date: May 2011
Location: Georgia, USA
Posts: 38

Did not feel as good today, still fighting something off, I had ring/prowler day, which is my Back day, I did my regular ring day, but only about half of the prowler session, I was too wiped to give my all, not sure if I should have done a neural charge routine this AM, I might do one tonight to help my mental and physical state....

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ATLRGC
Level 10

Join date: May 2011
Location: Georgia, USA
Posts: 38

Okay, had another sub par workout this morning. I am still not fully recovered from the sinus infection. I am still trying to beat it naturally but cannot shake it yet. I am going to try one more week before heading to the doctor. Did a sled/ring day on Saturday and felt it more than usual on Sunday. I have put on some weight (185 vs. 178 at my lows), but I think a lot of it is water weight. I have upped my carbs pre workout and throughout the day.

I do feel a bit more bloated. I did eat a ton of chilli Sunday and I think all of the salt has me retaining water. In terms of training, despite my low energy level, I did complete my chest day and my strength was pretty good. Finished with 225 on the RGBP for 4 solid reps. I did lighter bulgarian split squats (ending with only 25lb dbs) and then did push press and power cleans in a superset for my HFW. For the chest portion, I did db (70lb) incline press supersetted with TRX dips and finished the workout with some TRX suspend pushups. It was an excellent pump....

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ATLRGC
Level 10

Join date: May 2011
Location: Georgia, USA
Posts: 38

Back up to my targeted weight of 185, not as lean as I was however....I did my chest workout today, with HFW of rgbp, push press and bulgarian split squats. My right hip has been hurting me again, so I am going to stick with single leg exercises for awhile.

I added Anaconda back to my periworkout nutrition, as well as more carbs pre workout with a finbar. I have added a little to much water weight, so I am cutting back to a 1/2 finbar preworkout and 2 scoops of SWF, down from 3 to 4.
I am pretty sore today after the weekend. I did some ring work and sled work both days without getting a ton of sleep. I am feeling it all over today. I did take curcumin and fish oil tdoay, but it has no affect...

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ATLRGC
Level 10

Join date: May 2011
Location: Georgia, USA
Posts: 38

Had my Back/Bi ring day today, I was sore from workouts early this week and this weekend, I really have not recovered from this weekend and some bad sleep nights. I did complete my workout today taking extra time between sets and saving the prowler routine for the end of the workout only and then just 5 min.

I would like to loose some excess fat and water weight around my waste. But, I am really too tired to do a lot of cardio. I am caught between trying to up my carbs to help me get through this "sore patch" and reducing my carbs to get rid of some excess weight around my waste for pool season?

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