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Dknoerzer's Indigo-3G Log
 

dknoerzer
Level 5

Join date: Dec 2011
Posts: 96

Chocolate chip bread:
2 cups Bob's Red Mill biscuit/baking mix
1 egg
2 tbsp olive oil
1/2 cup splenda
1 cup almond milk
1/2 cup chocolate chips

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dknoerzer
Level 5

Join date: Dec 2011
Posts: 96

Blueberry Muffins:
Same as chocolate chip bread, but replace chocolate chips with blueberries

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dknoerzer
Level 5

Join date: Dec 2011
Posts: 96

Fried chicken:
2 egg yolks and 1 tbsp brown mustard for the "glue"
1 cup Bob's baking mix
Assload of ground chili pepper, paprika, other seasonings
pan fried in some olive oil


I've run this baking mix through the gauntlet, from pizza crust, to cinnamon rolls, to fried chicken, and muffins/breads. It's great for anything. Pretty much a GF Bisquik.

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dknoerzer
Level 5

Join date: Dec 2011
Posts: 96

My buddy hopped in my car and said, "So...you like these, eh?"

I may have a slight problem, and I don't mean cleanliness.

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dknoerzer
Level 5

Join date: Dec 2011
Posts: 96

Progress pic from 3/3/12

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dknoerzer
Level 5

Join date: Dec 2011
Posts: 96

Tensed the abs
3/3/12

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dknoerzer
Level 5

Join date: Dec 2011
Posts: 96

I guess I should update on my lifting as well.

Week one of phase III strength went well. 23 seemed to be the magic number for the 10 minutes of singles. I used 225 for bench press, 275 squat, 135 oh press, and 335 deadlift. I should have snuck some chalk or used straps for the deadlifts, they get sloppy when my grip gets sloppy.

I started Total Body Chaos, a once a week class at my gym. It was kinda fun. We did a circuit of 2 heavy rope exercises, 2 kettlebell exercises, 2 sandbag exercises, 2 med ball exercises, then left side and right side lunges. Did 2 related exercises for 20 seconds each, then rested 20 seconds before moving to the next station. Completed this 4 times. Good workout, didn't totally fry me, but really got my cns fired up; I was actually chatty afterward...

Also been working with a trainer on TRX suspension training. I'm hoping to eventually use this for some of the structural work, and use it as a stepping stone toward rings. I've also been doing some basic iso holds on the pullup bar, such as iso knee raises, with and without legs extended. Also been practicing rolling up and inverting myself, and trying to extend on the way down, eventually working toward a front lever.

O, my last weigh-in, a few days ago, was 203. Indigo-3G seems to make that elusive recomp "sweet spot" an actual workable range. So cool.

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HawaiiTunya
Level 10

Join date: Aug 2007
Posts: 4663

dknoerzer wrote:
Fried chicken:
2 egg yolks and 1 tbsp brown mustard for the "glue"
1 cup Bob's baking mix
Assload of ground chili pepper, paprika, other seasonings
pan fried in some olive oil


I've run this baking mix through the gauntlet, from pizza crust, to cinnamon rolls, to fried chicken, and muffins/breads. It's great for anything. Pretty much a GF Bisquik.


Interesting that you put all of these in your log...I just bought some of this to try out. I like to fry my chicken in coconut oil because you can fry at a higher temp. :-) Will let you know what I come up with...will be trying some of your recipes. Mahalo for sharing.

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dknoerzer
Level 5

Join date: Dec 2011
Posts: 96

HawaiiTunya wrote:
dknoerzer wrote:
Fried chicken:
2 egg yolks and 1 tbsp brown mustard for the "glue"
1 cup Bob's baking mix
Assload of ground chili pepper, paprika, other seasonings
pan fried in some olive oil


I've run this baking mix through the gauntlet, from pizza crust, to cinnamon rolls, to fried chicken, and muffins/breads. It's great for anything. Pretty much a GF Bisquik.


Interesting that you put all of these in your log...I just bought some of this to try out. I like to fry my chicken in coconut oil because you can fry at a higher temp. :-) Will let you know what I come up with...will be trying some of your recipes. Mahalo for sharing.


I'll have to try the coconut oil.

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dknoerzer
Level 5

Join date: Dec 2011
Posts: 96

Starting a list of modifications for the next time through the strength program

OHP HFS
Unilateral BB Row
DB Leg Curls
Tate Press
Cable Press
RGBP from Pins HFS
HFS active rest

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dknoerzer
Level 5

Join date: Dec 2011
Posts: 96

dknoerzer wrote:
I think I need some specific goals, so here it is:

Squat: 400 ME, 315 EXPLOSIVE
Bench press: 300 ME, 225 EXPLOSIVE
Deadlift: 475 ME, 365 EXPLOSIVE

-1" off my waist

To be completed by the end of phase III. Approximately 7.5 weeks left.


Bench: 295 easy, 225 explosive. Probably couldv'e put up 305, but my buddy had 315 waiting when I got back from the water fountain. O well.

Squatted 365 easily, then missed 405 and 390. So far I'm breaking even on my total with about 10-15 lbs less body weight and a nasty head cold. Not too bad I suppose. When I restart the strength program, I think I need to start over and rebuild my squat, starting lighter than seems necessary and drilling form and power. Worked for my bench, just need to put in the time and discipline.

OHP- 155. I've never tested my max strict military press, but I wasn't exactly pleasantly surprised by this. I need to rework this as well, improving full body tension and explosiveness; the weight will come in time.

Deadlift- 480. I did a box jump before each set as I ramped up and this threw my cns into overdrive- it was a pretty cool feeling. 365 and 405 popped right off the floor, so I went straight for 475. This was way to easy for a pr, so I pulled 480, also a really smooth pr.

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dknoerzer
Level 5

Join date: Dec 2011
Posts: 96

Time to start logging food again.

4/9/12
Breakfast: 6 deviled eggs, 1 cup mixed fruit

Lunch: vegetable lasagna, 3 slices of ham rolled up with low fat cream cheese and lettuce

Periworkout: 1 Finibar, 5 SWF

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dknoerzer
Level 5

Join date: Dec 2011
Posts: 96

199 this morning. Huh. Stronger and faster though. Aint that some shit.

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dknoerzer
Level 5

Join date: Dec 2011
Posts: 96

100 days of Indigo3G and counting...

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HawaiiTunya
Level 10

Join date: Aug 2007
Posts: 4663

WOW awesome transformation. Great job Dk. I'm sure you're getting all kinds of compliments. AMAZING!

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Hip Scar
Level 100

Join date: Feb 2007
Posts: 1482

Damn!!! Nice work.

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dknoerzer
Level 5

Join date: Dec 2011
Posts: 96

HawaiiTunya wrote:
WOW awesome transformation. Great job Dk. I'm sure you're getting all kinds of compliments. AMAZING!


Thanks! Certainly headed in the right direction.

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dknoerzer
Level 5

Join date: Dec 2011
Posts: 96

Hip Scar wrote:
Damn!!! Nice work.


Thanks man! Notice the pants...

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dknoerzer
Level 5

Join date: Dec 2011
Posts: 96

Wow, I impressed myself with this one. Every bite into something and think, "Damn, I'm good."
Sauteed shrimp, scallops, mushrooms, cherry tomatoes, then threw it in "jumbalaya" rice. Who knew "health food" could also be "comfort food."

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HawaiiTunya
Level 10

Join date: Aug 2007
Posts: 4663

dknoerzer wrote:
Wow, I impressed myself with this one. Every bite into something and think, "Damn, I'm good."
Sauteed shrimp, scallops, mushrooms, cherry tomatoes, then threw it in "jumbalaya" rice. Who knew "health food" could also be "comfort food."


You just needed some Andouille sausage and it would have been a perfect Jambalaya. :-) I haven't made any in a while...hmm something to consider for the weekend coming up.

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dknoerzer
Level 5

Join date: Dec 2011
Posts: 96

Note to self- next time through, program in CT's loading schemes, maybe for foundation and/or HFS

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dknoerzer
Level 5

Join date: Dec 2011
Posts: 96

Note to self- interesting 2-a-day 3 day split in 5/21/12 spill

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dknoerzer
Level 5

Join date: Dec 2011
Posts: 96

Thursday, 6/14/12, pre-MAG10. Definitely regressed some.

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dknoerzer
Level 5

Join date: Dec 2011
Posts: 96

8-24-12 abs flexed.

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dknoerzer
Level 5

Join date: Dec 2011
Posts: 96

Try again. 8-24-12 abs flexed.

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