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Bassist127's Indigo-3G Log
 

bassist127
Level 4

Join date: May 2010
Location: Maryland, USA
Posts: 211

Last Saturday - Squat 315x6
Monday - OHP 185x1, 200xmissed
Yesterday - Deadlift - 475x1

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bassist127
Level 4

Join date: May 2010
Location: Maryland, USA
Posts: 211

Last week:
bench - missed 325. Did pin presses and triceps work with John Jackson. First time in a LONG time I in anyway trained with someone else.
back - pulling and stuff...
squat - missed 405. called it a night.

This week -
OHP- 100 reps (50,60,70,80,90,100,100,100,100,100x10)
75 Pull ups
tri ext.

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bassist127
Level 4

Join date: May 2010
Location: Maryland, USA
Posts: 211

Just finished my workout. I'm not sure but I felt compelled to do 500reps.

Good mornings
45x20,20
75x15,15
95x10
45x20
Ham Curls
50x20,20,20,20,20
Reverse Hyper
20,15,15
Shrugs supersetted with Band pull aparts
20/20x5
Scapular retraction
135x20
185x15,15

I don't remember the last time I showered. Guess I'll go do that now.

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bassist127
Level 4

Join date: May 2010
Location: Maryland, USA
Posts: 211

I'm back.

I'm going to post pictures soon. I stepped away from this log for a while but I'm coming back because I've lost focus and I know this helps. I'm going to start using the new Anaconda and MAG-10 tomorrow. I've sent short term goals in terms of strength and I am cleaning up my diet. I hurt my shoulder and hip a few months ago but I'm keeping up with Thib's 'spills and doing my best to incorporate jumps, holds, etc.

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bassist127
Level 4

Join date: May 2010
Location: Maryland, USA
Posts: 211

Some pictures to show progress. I'm not happy about these but I have to do it.

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bassist127
Level 4

Join date: May 2010
Location: Maryland, USA
Posts: 211

front flexed

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bassist127
Level 4

Join date: May 2010
Location: Maryland, USA
Posts: 211

back

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bassist127
Level 4

Join date: May 2010
Location: Maryland, USA
Posts: 211

back flexed

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bassist127
Level 4

Join date: May 2010
Location: Maryland, USA
Posts: 211

side

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bassist127
Level 4

Join date: May 2010
Location: Maryland, USA
Posts: 211

side flexed

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bassist127
Level 4

Join date: May 2010
Location: Maryland, USA
Posts: 211

Quick Update since 11-17-2012: Parents got divorced, mom moved out and re-married, sister lost custody of one daughter and is pregnant with a third, band broke up, ended relationship with gf, friends still non-existent...Music and iron only things keeping me sane. All week long I wait for deadlift day. The day where I grip the bar til my knuckles are white then I try to rip a hole in the earth.

I'm not taking Indigo-3G currently (not by choice, can't afford it right now), but I love Biotest and T-Nation for the community that it has developed.

4-30-2012

9:10am - Brain Candy

9:40am - Four scrambled eggs with mushrooms, spinach and kale, one scoop Metabolic Drive, flame out, multivitamin and minerals, calcium.

11:00am - 2 scoops New Anaconda

I. Deadlift (kg's)
75x5
105x3
125x3
157.5x8x3

II. Squat (lbs)
45x5
135x3
205x3
255x3x4
255x3-2-1

(With the exception of the last set of squats I did one verical jump with a 30lb kb between sets)

III. Barbell Row
75kgs 3x5

Super set with:
IV. GHR
BW 3x5

V. Ab Rollouts
3x10

2:00pm - 2 Scoops New Mag10

2:30pm - ~7oz chicken, spinach

7:00pm - ~8oz steak, broccoli, one stick celery with natural peanut butter, flame out, multivitamin and minerals, calcium.

Later tonight - Four scrambled eggs, one scoop Metabolic Drive with cinnamon and PB2.

Estimated macros
Protein: 240g
Fat: 50g
Carbs: 75g
Kcal: 1,710

Wow...after looking at the breakdown...I'm not eating much. Definitely need to reevaluate this.

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bassist127
Level 4

Join date: May 2010
Location: Maryland, USA
Posts: 211

5-1-12

Woke up late as hell again.
9:30 - Starting sipping Leucine

Prowler walks - 4 trips no weight, 4 plus 90. I vertical jump between each trip.

Practiced Power holds

11:30 - Four eggs with spinach and mushrooms, one scoop Metabolic Drive with cinnamon and PB2

2:00pm - ~8oz chicken with litte bit of salsa and half an avocado

4:30pm (they serve food at my job) - plate of chicken...

9:00pm - Whiting fish, cabage

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bassist127
Level 4

Join date: May 2010
Location: Maryland, USA
Posts: 211

Meal 1 - Five eggs with tomato, mushroom and avocado, I scoop MD with PB2 and cinnamon

Periworkout - 2 scoops new Anaconda
Bench
barx5x3
45kgx5
75x5
100x8x3

Close-grip bench
135lbs - 3x8, 1x6-2

Cut my session short because of my shoulder. I can still press but I know it's just not right. Going to stop pressing for about two months. Squat, dead and pull til then.

Two Scoops New MAG-10

Meal 2 - 4oz chicken, 4oz steak, avocado, salsa, one rice cake.

Meal 3 - (At work) Did my best to scrape off all the bbq sauce...ate a bunch of chicken and ribs

Meal 4 - New MAG-10, Salmon, scallops, and spinach

Meal 5 - Five eggs, mushrooms, avocado, tomatos, and MD with PB2 and cinnamon

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bassist127
Level 4

Join date: May 2010
Location: Maryland, USA
Posts: 211

So it's been a week since I've cleaned up my diet a bit. Not perfect but feeling pretty good considering how I'm not taking in many carbs. I guess I'm doing better this time because I'm making sure to include a bunch of fat.

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bassist127
Level 4

Join date: May 2010
Location: Maryland, USA
Posts: 211

Monday:
Deadlift
In kilos
75x5
95x3
125x3
145x1
167.5x5x3 <--Was supposed to do 5x5 but when I created this program I did not have the intent of doing singles/cluster sets. Completely different ball game. Performance started to slip so I settled for three sets.

Squats
In pounds
165x4,3,3,3
165x3,2,1 x 2

Exhausted

Today:
Backyard
Slosh pipe: three sets for 1min each

Giant set:
Matador Walk
20 crunches
Matador Walk
20 Reverse crunches
Matador Walk
1min plank

Knee raises:
2x10

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bassist127
Level 4

Join date: May 2010
Location: Maryland, USA
Posts: 211

So in today's livespill Chris Shugart posted something that hit home for me as a musician:

"3. Keep a few training tools at your house and, most importantly, out in the open. Studies show that the activation energy required to get something out of the closet is enough to dissuade its use. (Musicians are more likely to practice if they can see their instrument and pick it up easily.) So keep your foam roller and bands handy, or keep your rings set up and ready to go. A trap bar in the basement or garage will get used more than a trap bar at your gym."


My room is usually a mess. I made an effort a while ago to write some new music everyday. It worked for a little but I eventually fell off track. Recently I cleaned up my room and set it up so that all of my basses and my guitar and keyboard were spread out, in plain sight, and easy to access. Now I'm writing or practicing music everyday. It's really exciting to me.

This sort of thing happened to me yesterday morning for training. It was an "off" day for me when I get to do short workouts, usually eccentricless stuff. I didn't know what to do. Then I looked around my room and thought about things that were in my backyard and got to work. Had a great and interesting little session.

I love these moments of motivation, or realization of motivation. If I had this in high school...who knows? Maybe I would have played college ball. Maybe a 600lb deadlift now would be nothing. Maybe I would have gone through with the Periphery audition and be playing in front of thousands of fans every night across the world.

But that's not what happened. No point in dwelling though. Live and learn, then kick some ass.

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bassist127
Level 4

Join date: May 2010
Location: Maryland, USA
Posts: 211

Yesterday:
Morning - Squats
45x10x2
135x2
185x2
205x2
225x2
255x1
275x1
295x1
305x1
225x2
135x3

Evening:
Squeeze press 4x8
Giant set: x3
Band straight arm pulldown (8)
Band standing high row (8)
Band pull aparts (16)

Hammer, Hammer, Prone, Full curls for sets of 8 supersetted with band tri extensions

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bassist127
Level 4

Join date: May 2010
Location: Maryland, USA
Posts: 211

Today:
Sanbag front squat
3x10 plus 1 jump per set

Slosh pipe
3x1:00 plus one jump

Quarter get-up
5/5x2px2 plus 1 jump/toss

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bassist127
Level 4

Join date: May 2010
Location: Maryland, USA
Posts: 211

Today:
Morning
Squat
45x5x2
135x5
185x2
205x2
225x2
255x1
275x1
295x1
315x1
325x1
225x2
135x3

Evening:
Pull ups
7,7,6,5,5
Squeeze press (laying down)
4x9
Band bi/tri supersets
2 + 1 finisher
Band back "pump" work
2 sets
Kayak row
2x6per

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bassist127
Level 4

Join date: May 2010
Location: Maryland, USA
Posts: 211

Row
500m

Deadlift (lbs) One vertical jump after each of the first four sets.
165x3
231x3
275x1
341x1
391.3X9 singles - One minute rest between reps.

Squats
135x3 One jump with 30lb KB
185x2 One jump with 30lb kb
225x7
235x5
245x3
235x7
245x5
255x3 One jump with 30lb KB

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bassist127
Level 4

Join date: May 2010
Location: Maryland, USA
Posts: 211

Last night:
5 hang snatches 10 back squas for three sets. Empty bar.

Pikes on a row machine

This morning:
500m Row
Squats:
45x5x2
135x3
165x3
185x3
205x3
225x3
255x3
275x3
295x3
315x1

Tonight:
Toyed around with some pressing to see what I could do.
Did back band work and bi/tri work

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bassist127
Level 4

Join date: May 2010
Location: Maryland, USA
Posts: 211

May 17th:
Jump rope - 100
20 crunches
JR 100
20 reverse crunches
JR 100
1min plank

Four sets of burpees.
20seconds on, 10 off.

May 18th:
Morning - Squat
45x5x3
135x2
185x2
225x1
275x1
315x1
355x1
365x1

Evening - Pull-ups
7,7,7,7,2

Today:
Slosh pipe walk around the park with 40lb weight vest. About fifteen minutes.

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bassist127
Level 4

Join date: May 2010
Location: Maryland, USA
Posts: 211

5-21-12
Cosgrove Complex
@ 45kg
Deadlift, RDL, Bent over row, clean, front squat, push press, back squat, GM
6,5,4,3,2,1 Reps.

Today:
Jump Rope - 200jumps

Tabata Sandbag:
Burpee/Dead
Snatch
Front Squat
High Pull

Each ex twice

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bassist127
Level 4

Join date: May 2010
Location: Maryland, USA
Posts: 211

Current progress

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bassist127
Level 4

Join date: May 2010
Location: Maryland, USA
Posts: 211

2

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