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JimCip72 Indigo Team 2 Training Log
 

jimcip72
Level 4

Join date: Jul 2008
Posts: 214

Today was one of the worst workouts of the week. Not that it was necessarily bad. More like I wasn't in that "beast" mode that I felt during my other workouts this week. It may be the nature of the workout. It was a structural back and bicep day. This isn't the most psychologically or emotionally stimulating for me. I used to love training back. But since changing it to a more high volume, high contraction focus, I don't get the same stimulation I used to. I miss heavy bent rows. I miss heavy pulldowns. I never was one who had problems engaging my lats when doing exercises. Actually, I feel them quite naturally. But when I dedicate myself to someone's plan, I try to do so whole heartedly. I may adust this to my own style in the near future. Training hard and with passion and intensity trumps everything. I need that stimulus.

Here was today's workout:

Kayak Rows 4 sets of 8 reps per side

Tri-set of:
Rope Stiffarm Pulldowns 4 x 8-10
Kneeling Rope Pulldown 4 x max with same weight
Lean Back Rope Row 4 x max with same weight

Underhand Pulldown 4 x 6-8 reps with a 2 second hold per rep

Low Cable Row 4 x 6-8 with a 2 second hold per rep

Hammer Curl 4 x 8-12 with 2 second hold per rep

Preacher Curl 4 x 8-12 with 2 second hold per rep

Reverse Curl 4 x 8-12 with double contraction


Things to note about this workout:

1. I have tried the kayak row a few times now. I do like this movement. But, I find it better to take out the middle portion of the exercise and just alternate left to right with a hard 2 second contraction per side. I don't feel the weight in the middle section of the movement. And I am able to use a little more weight since I am taking 1/2 of the reps out. Instead of doing 32 reps, it's only 16 (8 per side).

2. I tried the 6 caps of Indigo before this workout to see if I had the same effect as it did on Thursday. NOPE!!! Again, it could be the nature of the workout. But even so, if the extra caps had some effect I would have felt it.

3. I did abs throughout this workout. I used Hanging leg raises, floor crunches, stability ball crunches, reverse crunches, and planks throughout the workout as active rest between sets. All in all, the workout took about an hour and 15 minutes. I move very fast between exercises.

I did take my weekly pre-workout photo. I'll post that up next.

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jimcip72
Level 4

Join date: Jul 2008
Posts: 214

Pre-workout pic on 8/27/11. Only thing in me was a FINiBAR, coffee, and the beginnings of my peri-workout shake. When I signed up for the Indigo project, I was expecting to get a lot leaner. While I am my own worst judge, I have attained some leanness, but not much. I have gotten fuller. And that's saying something. I am not exactly a newbie at this. So rapid gains aren't usually on tap. Plus I lost a solid couple weeks of training (one completely off and another very light) when I was in the hospital.

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jimcip72
Level 4

Join date: Jul 2008
Posts: 214

One more without the flash. My quads have probably come up the most throughout this process. Credit to the dreaded Prowler. And when I say "dreaded" that obviously translates to "Awesome!"

A side note...I don't walk around the gym with my shirt off and shorts pulled up to early '80's height. This is only done when I'm the only one in the gym. Which is why I only take pics on weekends. This is the one day where I go workout prior to the gym actually opening. Perk of owning your own business.

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Serge A. Storms
Level 10

Join date: Oct 2002
Posts: 1876

jimcip72 wrote:When I signed up for the Indigo project, I was expecting to get a lot leaner. While I am my own worst judge, I have attained some leanness, but not much.


Jim,

First of all, your quads are just freakish. I don't even know how you can walk with those things (and I mean that in a good way). I picture you riding around your house on a little unicycle so that you can at least get around.

Regarding the fat-loss thing: I really think that when you've finished your full Indigo run, if you decide to do an all-out cut, you're going to be set up for some very rapid fat loss. I think this entire protocol is going to set people like you up quite nicely for some serious G-Flux fat loss. Not sure if Biotest will come out with a specific protocol involving a maintenance dose of Indigo plus a revised PWO/diet plan(that would be my guess)...but my prediction is that you will flip a switch once you're done with this run and all of this work you're putting in now is going to pay off nicely during that phase.

If Indigo really has the ability to permanently "fix" fat cells, it's the guys like you who are going to end up monstrous and peeled.

Meanwhile, you are killing it and it's always uplifting to read your updates. My comments above are just more of me looking into my crystal ball than anything else...I know that you know exactly what you're doing. Keep it up, man!

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n8tive
Level 10

Join date: Oct 2009
Posts: 1692

Your legs are insane!!! I do think that your midsection is gettting leaner. HOw long you been on the IG-3?? I personally dont feel that I saw the results I wanted right away. I am now on day 35 & just starting to feel & see results that I felt should have happened 2 weeks ago ;)

But also like you, not being new to training I think things are hard coming. Plus with your being laid up for a week that had to have some effect on "noticeable" progress.

Although I think from the pics & training updates that you are doing great. Just my opinion for what that is worth :) Keep after it.

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jimcip72
Level 4

Join date: Jul 2008
Posts: 214

Serge A. Storms wrote:
jimcip72 wrote:When I signed up for the Indigo project, I was expecting to get a lot leaner. While I am my own worst judge, I have attained some leanness, but not much.


Jim,

First of all, your quads are just freakish. I don't even know how you can walk with those things (and I mean that in a good way). I picture you riding around your house on a little unicycle so that you can at least get around.

Regarding the fat-loss thing: I really think that when you've finished your full Indigo run, if you decide to do an all-out cut, you're going to be set up for some very rapid fat loss. I think this entire protocol is going to set people like you up quite nicely for some serious G-Flux fat loss. Not sure if Biotest will come out with a specific protocol involving a maintenance dose of Indigo plus a revised PWO/diet plan(that would be my guess)...but my prediction is that you will flip a switch once you're done with this run and all of this work you're putting in now is going to pay off nicely during that phase.

If Indigo really has the ability to permanently "fix" fat cells, it's the guys like you who are going to end up monstrous and peeled.

Meanwhile, you are killing it and it's always uplifting to read your updates. My comments above are just more of me looking into my crystal ball than anything else...I know that you know exactly what you're doing. Keep it up, man!


Thanks for you input, Storm! As always, you find a way to motivate me, make me think, and make me laugh all in one shot.

I am hoping for that, as well. That is why I am sticking through the course. I've only reached the halfway point. I hope I get my Indigo shipment this week. I have about 3 days left on my last bottle!

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jimcip72
Level 4

Join date: Jul 2008
Posts: 214

n8tive wrote:
Your legs are insane!!! I do think that your midsection is gettting leaner. HOw long you been on the IG-3?? I personally dont feel that I saw the results I wanted right away. I am now on day 35 & just starting to feel & see results that I felt should have happened 2 weeks ago ;)

But also like you, not being new to training I think things are hard coming. Plus with your being laid up for a week that had to have some effect on "noticeable" progress.

Although I think from the pics & training updates that you are doing great. Just my opinion for what that is worth :) Keep after it.



Thanks, n8tive! Your input means a TON to me!!!

We are right around the same time frame as far as Indigo use. I'm entering my 6th week of it. I don't really have any issues with where I am at or how I am responding. I think my expectations were just wrong. I was thinking Indigo would be more of a "fat incinerator" when I signed up. I now feel it strongly effects muscle building while getting lean is a secondary benefit. Again...I could be wrong. This is just my initial impression of it. I do think it's pretty awesome, though. The combination of Indigo with peri-workout nutrition is ridiculous!!! And I mean that in a very good way. As you know...making gains after years and years of training is not that easy. I almost feel like I did when I first started training :-)

I do think that week off stalled me quite a bit. Honestly, when I think about it, from August 1st through the 7th was a wash, August 8th through the 14th I was just getting acclimated back into things, and from August 15th through now I have been back accelerating at full force again. So I will reassess throughout the next 3 weeks. I have full confidence this gets exponentially better with each passing week.

Thanks again, n8tive! I love getting your input. And I love knowing your are watching. I think about that frequently during my workouts. It motivates me to push. I admire your drive, intensity, and dedication. To steal your phrase...YOU keep after it! :-)

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jimcip72
Level 4

Join date: Jul 2008
Posts: 214

Today's plan of attack:

Ok...so Hurricane Irene is blasting through. It's currently 7 AM here and I already have about 6 inches of rain and a tree limb down in my front yard. The eye of the storm is supposed to pass around 11 AM. Hopefully I won't lose electricity! As I'm typing, the cable keeps going in and out.

I would normally like to hit the Prowler today, but going outside is not going to be an option. So, it looks like I will be hitting a kettlebell abs shredder workout. I may even make up my own little work capacity routine with a mixture of bodyweight movements like those found in the V-burn challenge (those familiar with the Velocity Diet workouts know what I'm talking about), kettlebell work, and abs.

I'll report back when all is said and done. Hopefully I won't be doing this workout in the dark!!!

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StandTall
Level 100

Join date: Dec 2006
Posts: 1039

jim,

You're a beast dude! Good work

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jimcip72
Level 4

Join date: Jul 2008
Posts: 214

StandTall wrote:
jim,

You're a beast dude! Good work



Thanks! Trying to get to "lean beast" mode.

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jimcip72
Level 4

Join date: Jul 2008
Posts: 214

What a start to the week! Hurricane Irene knocked out my home's electricity for a couple days. And it knocked out the internet at work. I have tried to keep up on Live Spills through my phone. But I have a lot of catching up to do in the next day. (anyone wanting to fill me in on anything important is more than welcome!)

Eating without electricity isn't my kind of feat. I lived on MD Shakes, Bars, different types of jerky, rice cakes, and some raw fruits and vegetables. I was so happy when I got my stove and microwave back!

To top it off, the hurricane killed all of the Prowler work I would have done on Sunday and Monday. And...when I went to workout my legs Monday night, the electricity was cut at the gym so they could repair the local lines. Talk about a road block. Sunday I did a kettlebell ab shredder workout and then on Monday I ended up doing some metabolic work that I stole from an old Thib's routine entitled "Get Jacked." Here's what I it looked like:

Mini-circuit A
A1. DB thrusters 3 x 12-15 Explosive
A2. Burpees 3 x 12-15 Explosive
A3. Non Lockout Bodyweight squats 3 x maximum
90 sec rest between circuit

Mini-circuit B
B1. Goblet squat 3 x 15-20 Normal
B2. Vertical jumps 3 x 12-15 Explosive
B3. Mountain climber 3 x 30 seconds Explosive
90 sec rest between circuits

It wasn't what I had planned to do for my leg work, but at least it was something. And at the time, I didn't know when I would get power back. They were projecting Friday. Luckily I got it back sooner. But, a quarter of the state is still without.

I haven't been on in so long it seems! I have to go check out the past couple of day's Spills. I'll be back to log in the rest later.

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n8tive
Level 10

Join date: Oct 2009
Posts: 1692

Wow - great job sticking with somehting though! No excuses Jim :)

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jimcip72
Level 4

Join date: Jul 2008
Posts: 214

It's been a while since I updated my log. After dealing with Hurricane Irene, I have been busy with wedding plans. And today I had a follow-up from my little hospital stint. Had to be put through a stress test and an echocardiogram. I think everything is good :-) I'll get to know all the details next week.

My training is a little different over the last few weeks. I have honed it in a little bit. Here is what I did yesterday for Shoulders and Triceps (and abs):

A) Standing Shoulder Press (strict...no leg drive): Ramp sets of 3 to my maximum weight. Took 5 sets to get up to 215. I then backed it off to 175 lbs and repped out to failure (9 reps).

Tri-set of:

B1) Seated Barbell Press x 6-8 reps per set working up to 195 (fatigue started in around 185)
B2) Seated Laterals x 8-10 reps per set working mostly with 30-35 lbs dumbbells
B3) Seated DB Shoulder Press to failure with same weight used on Seated Laterals.

I completed 4 rounds of the above.

Rope Pushdowns 3 x 8-12 reps stagger-setted with a different ab exercise per set (1 set of Hanging Leg Raises, 1 set of Stability Ball Crunches, and 1 set of slant board Reverse Crunches...all to failure)

Overhead Rope Extensions 3 x 8-12 reps stagger-setted with a different ab exercise per set (1 set of Stability Ball Crunches, 1 set of Hanging Leg Raises, and 1 set of Stability Ball Planks...all to failure)

I was planning on doing Lying Extensions as my first Triceps exercise, but my elbow was acting a little funky, so I played around with a few moves until I found one I could tolerate.

I have also added in some more cardio and narrowed my diet down a little. I will report everything in detail. I am now starting to get lean the way I was looking to. I will post pics later in the week. And I will detail everything I am doing in depth.

Tonight? Leg work!

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Serge A. Storms
Level 10

Join date: Oct 2002
Posts: 1876

Good to see you back and laser-focused.

4 x 8-10 reps lateral raises with 30-35 lbs is impressive.

I feel like I can't get into the heavier weights on lateral raises without sacrificing form. And it seems that my program always calls for the higher rep ranges for these.

Any advice on how to increase my strength on these? Does it just come naturally as I get stronger overall from things like pressing?

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jimcip72
Level 4

Join date: Jul 2008
Posts: 214

Serge A. Storms wrote:
Good to see you back and laser-focused.

4 x 8-10 reps lateral raises with 30-35 lbs is impressive.

I feel like I can't get into the heavier weights on lateral raises without sacrificing form. And it seems that my program always calls for the higher rep ranges for these.

Any advice on how to increase my strength on these? Does it just come naturally as I get stronger overall from things like pressing?


Thankfully I never ceased with the "laser focus" part. I just haven't been online to update my journal or take part in the spills much in the past week. I miss it.

Funny that you mention the laterals. Those are one exercise that I feel like a complete p*ssy with. In the past, I trained with a little heavier rep range, standing, and a bit looser on the form. Not sloppy...just loose.

I'm not quite sure that pressing directly effects the lateral strength. They are very different movements. One is a push away from the body where the lateral is more of a pull away from the midline. The start of the lateral and the finish of the press has the arm in complete opposite positions. Will there be some indirect carry over? Maybe. But not much.

You'll probably find that your limbs are longer. So it will be harder to add weight on the lateral. Think about it. The further away the resistance is from the axis of rotation, the more stress there is and harder it will be. I'm not a tall guy. And my limbs aren't very long. So that weight isn't as far away from my axis as yours may be.

You have to think of percentages in jumps, too. Adding 5 lbs on a press is nothing if your going from something like 185 to 190...or even 195. You're talking about around a 5% increase, give or take. Jumping from 20 lb dumbbells to 25 lb dumbbells is a 25% increase! 25 to 30 is 20% increase. That's a huge jump. If you have access to in between weights, they can be a good additive for making progressive jumps without sacrificing form.

I'm sure I'm telling you things you already know, though. You are a pretty smart fella!

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jimcip72
Level 4

Join date: Jul 2008
Posts: 214

As I stated in my previous post, I have revamped my training and really honed it in. I'm still after the "eat more/exercise more" thing to build a better body. I have taken what has worked in the past with elements that I have recently learned and really feel like I zeroed this thing in.

I am increasing calorie expenditure through specific exercise strategies that include a mix of:
1. strength training
2. interval exercise (in the form of work capacity training, interval cardio, and even weight training)
3. and low intensity exercise/cardio.

I have also found the balance where I can increase calorie intake to match this energy expenditure if I wanted to maintain my weight yet improve my body comp. I'm actually out to fall just below energy expenditure because my priority is to lose a good deal of fat mass while improving metabolism and lean mass

I am now timing my carb intake more appropriately. I take a good dose first thing in the morning (1 and a half cups of oats with breakfast), pre-workout (Finibars, Metabolic Drive Shakes, or Metabolic Bars) and peri-workout/post-workout (Anaconda, SWF, MAG-10 mixture and/or Surge Recovery).

That's it. All of my other meals are based around animal proteins, vegetables, and healthy fats. Since making this switch, I have really turned on the fat burning furnace. And my energy is GREAT!

A typical days eating now looks like the following:

Meal 1 - 6-8 Egg Whites with 1 and a half cup of oats
Meal 2 - Metabolic Drive Low Carb Shake
Meal 3 - Almonds (about 20-25)
Meal 4 - 6-8 oz chicken breast, salad, and a little bit of lower fat/homemade Ceaser dressing.
Meal 5 - 1-2 Finibars
Meal 6 - 2 scoops MAG-10, 1 scoop Anaconda, 1-2 scoops SWF
Meal 7 - 8-10 oz of lean protein (bison, chicken, turkey), a HUGE portion of mixed vegetables. I usually cook up a bag of frozen veggies and eat the whole thing.

I will cover my training in depth as I tackle each day. In a nut shell, each day will include some:

1) Heavy work to stimulate the white muscle fibers of the primary muscle worked on that day
2) Higher lactic acid work to stimulate the red fast twitch muscles of the primary muscle worked on that day.
3) Isolation work on a minor muscle group staggered with abs OR calves on a given day.
4) Lower intensity cardio or Higher Intensity Interval cardio

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jimcip72
Level 4

Join date: Jul 2008
Posts: 214

Yesterday's workout was AWESOME!

I started my lower body day with Trap Bar Deadlifts. I ramped up with sets of 3 to 425. This took about 7 sets. Then I backed it back down to 335 and did a near failure set to 10 reps.

Next was the killer tri-set combo of the day: 4 rounds of Front Squats (for 6 reps), Walking Lunges (for 8 reps per leg), and non-lockout DB Squats (with same weight as I used for lunges until my legs and lungs couldn't take anymore). This combination gets my heart cranking more than just about anything else I do (outside of the Prowler). I worked up to 245 on the Front Squats. The latter 2 movements I stayed with 35 lb dumbbells. And they were plenty!

Lastly, I did 3 rounds of Leg Curls (8-10 reps) stagger-setted with Leg Extensions (8-12 reps).

My legs are toast after this. So Interval Cardio is kind of out of the question on a leg day. But I do want to get some more calories burned. So I walked on the treadmill for 30 minutes on a 12% incline at 3 mph.

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n8tive
Level 10

Join date: Oct 2009
Posts: 1692

Glad to hear you weathered the storm okay and are still at it as hard as ever (never doubted it btw)!

YOur leg workout sounds intensely uncomfortable and satisfying at the same time....

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jimcip72
Level 4

Join date: Jul 2008
Posts: 214

n8tive wrote:
Glad to hear you weathered the storm okay and are still at it as hard as ever (never doubted it btw)!

YOur leg workout sounds intensely uncomfortable and satisfying at the same time....


Always love when I get a little "thumbs up" note from n8tive! ;-)

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jimcip72
Level 4

Join date: Jul 2008
Posts: 214

Yesterday was a pure "cardio" type of day. I did a mixture of high intensity interval cardio to start for 20 minutes and continued with lower intensity cardio for 20 more minutes.

Today is going to be a back attack day. I missed doing heavy bent rows. I've never been one who had a problem engaging the back during any exercise. So I have added them back into the mix. Here is the plan of attack for today:

Bent Rows: Ramp sets of 3 to max weight then back off 20% and do as many reps as possible in proper form.

4 Tri-sets of:

Underhand Pulldowns x 6 reps per set
Stiffarm Pulldowns with Rope x 8-10 reps per set
Kneeling Pulldown with Rope x as many reps as possible (with same weight as the stiffarm pulldown)

Bentover Lateral Raise 3 x 8-12 (each set stagger-setted with an ab movement)

Shrugs 3 x 8-12 (each set stagger-setted with an ab movement)


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jimcip72
Level 4

Join date: Jul 2008
Posts: 214

The training from my back routine posted above went great. I'm not a big fan of training back. Quite frankly, it has bored me. That was until I included the heavy bent rows again! I love this movement!!!

I worked up to 275 on the bent rows. I stay pretty strict with these. But I have to be honest...that 3rd rep was suspect :-) I then dropped down to 225 for my rep set. I can't tell you how many reps I got because I was just going until I couldn't pull it in perfect form anymore. I know it was at least 8 reps, but no more than 10.

The tri-set was a little less mentally stimulating to me. I guess I like moving heavier weight. But it did have a nice little burning feel to it.

I have been playing with the idea of flip-flopping every other back day's focus. Where in the above one, I went heavy with a row movement and higher rep, volume, and advanced techniques with the pull movements, next workout I was thinking of flipping it this way:

A) Instead of ramping heavy bent rows, doing so on a pulldown or pull-up movements
B) Instead of the tri-set of underhand pulls, stiffarm pulls with rope, and kneeling pulls with rope (with same weight as stiffarm), doing bent over barbell or seated cable rows, bent over lateral raise, bentover 2-arm dumbbell row (with same weight as bent laterals)

Like I said, this is just a thought. I may opt to flip it every other training day. Or I may go for training one this month and the other next month. Either way, I am falling in love with the structure of the routine.

I was planning on doing bent laterals but instead got an itch to break out the blast straps and do some strap rear delt raises (each set stagger-setted with an ab movement).

I finished the weight training portion with Machine Shrugs (holding the top for a good 2 second count), again each set stagger-setted with an ab movement.

These last two movements each week will basically be chosen by whatever I want to do on a given day. I will pick a movement I know I will give 110% intensity, too. I am just going to make sure I get one rear delt dominant move and one trap dominant move. I can foresee that I will have a frequent desire to pick Hang Cleans as one of these movements. If I do Hang Cleans on any give day, it won't be for the prescribed 8-12 reps that I do on the other movements. It will be more like sets of 2-3 reps (5 reps at most).

Lastly, as I have reported before, I am after stripping as much fat as possible. And I have found a great balance where my results are coming rapidly now. Part of that balance is the addition of different forms of cardio work. After the above back session, I hopped on the elliptical for some High Intensity Interval Cardio. I didn't have a lot of time left before I was to get ready to train a client. But I got a good, intense extra 15 minutes of work on this thing after I had hit the weights.

Next up? Chest and Biceps! Going to do this in a few hours.

In my best (or worst) Arnold voices...."I'll be back"

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jimcip72
Level 4

Join date: Jul 2008
Posts: 214

It's good to be back!

I took a hiatus. Not from training. Just from Indigo use. Being that the fitness industry is my career, I need to use myself as a guinea pig. But when the results aren't living up to the efforts put forth, you have to go back to what you know works. Hence...back to Indigo!

I had one bottle left in my stash plus the old versions of MAG-10, Anaconda, and SWF. These will be my staples to begin with. I do want to get an order of Finibars in. And I will be sure to make the switch to the new Mag and Anaconda formulas after I blow through what I have.

I have to say, I just started taking Indigo again on Monday and it's amazing how fast I can feel this working again. My digestion and utilization of food is fantastic!

As for my training, I have been on a roll for the past few weeks. I have incorporated some jumps and ring work. It's not exactly the way Thib's outlined it so far. But I have missed so many spills the past months, I'm kind of lost in the jumble. So I am catching up as each day progresses. And I will eagerly await his next programs.

Here is a look at the exercises I am using in my current training (4 total weeks). I haven't included the sets and reps as they change each week:

Monday

1) Plyo Push Up (feet on the floor, hands on bench )
2a) Military Press
2b) Resistance Band Pull Apart
3a) Bench Press
3b) Palms-Back, Flat Bench Chest Supported Dumbbell Row
4) Resistance Band Triceps Pushdowns


Tuesday

1) Explosive High Pull
2) Trap Bar Deadlift
3a) Blast Strap Ab Fall Out
3b) Walking Lunge or Split Squats


Wednesday: Rest or Sled Work


Thursday

1a) Modified Front Lever
1b) Blast Strap Fly
2a) Parallel Grip Pull-up
2b) Handstand Push Up
3a) Suspended Chest Dips (done on Fitness Rings)
3b) Hammer Curl


Friday

1) Hurdle Jumps
2) Two-Dumbbell Front Squat
3A) Dumbbell Swing
3B) Straight-leg Floor Crunch to Sit-up
4) One-Sided Farmers Walk

Saturday: Battling Ropes done for Interval Cardio Work

Sunday: Sled Pushing and Pulling done for Interval Cardio Work


That's the plan. I'm now in my 3rd week and loving it. One more week to go before I switch it up a little.

Did I say it's good to be back?

It's good to be back!!!

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n8tive
Level 10

Join date: Oct 2009
Posts: 1692

Glad to have you back Jim!

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jimcip72
Level 4

Join date: Jul 2008
Posts: 214

n8tive wrote:
Glad to have you back Jim!


Glad to be back, n8tive!

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jimcip72
Level 4

Join date: Jul 2008
Posts: 214

Latest Nutrition Attack:

5 AM: Indigo
6 AM: 1 cup Egg whites scrambled with chopped vegetables, 1 serving of oatmeal mixed with 1 scoop of MDLC.
9 AM: 3 scoops MDMG mixed in water
11 AM: Indigo
Noon: 4 oz Chicken Breast, mixed vegetables or salad, 1 cup rice mixed with 1 scoop of MDLC.
(1:30 to 3:30 PM I get basically the second half of my sleep in since I only average 4-5 hours at night)
3:30: PM Indigo
4:30: PM Finibar
5 PM to 6 PM: 2 scoops of the New Anaconda formula mixed in 1000 ml water sipped throughout workout.
6:30 PM: 1 scoop MAG-10 in water
7:30 PM: 1 scoop MAG-10 in water
8:30 PM: Indigo
9 PM: 4 oz Chicken Breast, mixed vegetables, 1 cup rices mixed with 1 scoop of MDLC.

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