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Biker's Indigo-3G Log
 

biker
Level 100

Join date: May 2012
Posts: 622

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: 622

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: 622

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: 622

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: 622

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: 622

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: 622

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: 622

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: 622

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: 1468

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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