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Fitnessben7500's Indigo-3G Log
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fitnessben7500
Level 5

Join date: Feb 2012
Posts: 128

  • Age: 31
  • Height (inches): 69
  • Weight (pounds): 160
  • Occupation: Dancer - Group Fitness Instructor - Martial Artist.
  • Primary fitness goal: Gain muscle
  • Secondary fitness goal: Improve performance
  • Calories consumed on training days: 2000
  • Calories consumed on non-training: 1700
  • Carb grams consumed on training days: 150
  • Carb grams consumed on non-training days: 120
  • Days per week I train: 3
  • The time of day I train is: Noon/mid-afternoon
  • When I train, my gym is: Not crowded
  • I have access to the following pieces of equipment: Bands, Kettlebells

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briansays
Level 100

Join date: Jun 2011
Posts: 704

(Looks like I beat Hawaii to her post)

Hey man,

Welcome to the Indigo Team! Don't be afraid to ask questions in the spills, we're all nice people here to help. Also don't forget to read the mini-articles posted at the top of each one, usually a good read and really informative.

From what I see you're pretty shredded already, good for you! Indigo will be a great tool to help you gain muscle, just eat (A LOT of) the right things and train with CT's programs/guidance and you should be good to go. With regard to food check the links in the spills for more in depth information on pretty much anything you may be wondering right off the bat.

Cheers!

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HawaiiTunya
Level 10

Join date: Aug 2007
Posts: 4714

Aloha Ben,

I can't believe Brian beat me...well I do have to act like I am working sometimes.

Welcome to the Indigo 'ohana'.

Looks like you have a great base with which to start but I have been posting this in the new logs, hope it helps. :-)

Helpful Hints:

1. Don't wait to up your carbs
2. Get rid of any unhealthy carbs...keep them all clean
3. Get rid of wheat; though not a requirement, but most of us have switched over to gluten free products and recipes. A lot of us use rice based cereals like Cream of Rice or Rice & Shine; some use Cream of Buckwheat, or even Quinoa flakes.
4. Get rid of dairy/milk and switch over to Unsweetened Almond Milk or Unsweetened Coconut Milk, both are AWESOME!
5. Be leary of too much Oatmeal as the Avenin in it will have the same affect as the gluten does in wheat
6. Don't drink any form of Tea (Red, Black, White, Green) this will block the effects of Indigo-3G.
7. Don't take any concentrated forms of greens like Superfood, etc.
8. You don't need to take a fat burner while using Indigo-3G
9. Start saving money up now because you'll need to buy new clothes
10. Enjoy the ride...you'll want to just keep going, but be aware of how your body is feeling. A lot of us learned early on that Indigo-3G allows us to just keep going and we did, but then we fried our CNS. We have all since learned to take a break from time to time and do some Neural recharging type workouts.
11. Ask lots of questions over in the LiveSpill.
12. (like BiP says) Get lots of good quality sleep.
13. (like BiP says) Use Neural Charge workouts - you could devote one day a week to them, doing 1 or 2, or once every could of months do an entire week of NC only, or neural charge and high frequency strength work
14. (like BiP says and I totally agree) Drink 1-2 scoops Power Drive post workout, especially after NC workouts. Very good for neural recovery

Oh yeah...BTW

15. (Worth mentioning again) There is a guy on Indigo that you have to be leery of, especially be careful when you open up his log, he goes by Hip Scar. He seems like a nice enough person, nothing really abnormal about him except well ... he takes a lot of 'black box' pictures. Make sure you're in a location that other people cannot view your screen.
16. Another member to be watchful of is seph89 he is a little bit out there and always is spouting off BBBBBRRRRRAAAAAIIIIINNN CAAANNNNDDYYYYYYY and at times can give TMI. :-)
17. Oh yes...fruit...only eat it early in the morning's.
18. Drop all forms of 'fruit' juices. Full of sugar's.

Come over to the daily Live Coaching lab as there is a ton of amazing information shared every day; along with the the information we tend to spill lots of antics, razzing general harassment of our fellow teammates...all in good fun.

Again, welcome to the 'ohana'.

Tunya

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fitnessben7500
Level 5

Join date: Feb 2012
Posts: 128

Thanks Guys! I've jumped over and started reading and posting (Only a couple times) in the Spill. I start Indigo in 2 weeks, and can't wait. I just finished up the V-Diet, which is the after pic. The side pic was before V-Diet. Thanks for those recommendations! And actually after finishing up V-Diet, my habits have nearly totally changed!

It's also going to be interesting as I teach 12-15 hours a week pretty cardio intense dance fitness classes (OK, yes it's Zumba, but NOT all that vomit inducing neon colored, skirt wearing, clappy happy Crappy stuff ... Think Cut off shirt (Sometimes shirtless now based on my after Pic) and rolled up pants with a bandanna ... on top of the Martial Arts (Krav Maga) training and teaching I do ... I'm excited to see how the spill over effect helps in those areas too!

As for Hip Scar ... Already had that shocking Log Opening experience, thank you ... I promise I'll keep my pants on when I take photos, unless otherwise noted with a Spoiler Alert "Remove Your Children" before viewing ... Thanks again and see you guys on the Spill!

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fitnessben7500
Level 5

Join date: Feb 2012
Posts: 128

Just keeping my Log updated. I start Indigo in 11 days, and am transitioning off V-Diet into HSM's again. And I'm kinda going a little stir crazy because I'm not on the Strict part of V-Diet and haven't started I3G yet ...

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ncarroll77
Level 5

Join date: May 2008
Posts: 96

Bey Ben, just started today after the V-Diet. (I ordered my I3G a little early:) GREAT RESULTS from the V-Diet bro...this program should work great for your body type. Good luck!

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fitnessben7500
Level 5

Join date: Feb 2012
Posts: 128

Thanks Carroll, you too! Have you decided which training program you're going with ...? I can't decide if I want the Hypertrophy or the Performance ...

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fitnessben7500
Level 5

Join date: Feb 2012
Posts: 128

Oh yeah ... And I got Shat on by a bird today while I was in Central Park ...

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ncarroll77
Level 5

Join date: May 2008
Posts: 96

bahaha...love the nyc pigeons. Im doing the hypertrophy. Im having a hard time understanding how the structural workout is laid out...can you decipher it??

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HawaiiTunya
Level 10

Join date: Aug 2007
Posts: 4714

fitnessben7500 wrote:
Oh yeah ... And I got Shat on by a bird today while I was in Central Park ...


I hope you clean the Shat off the hest before some girl puts her head there...ewwww YUCK!

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HawaiiTunya
Level 10

Join date: Aug 2007
Posts: 4714

fitnessben7500 wrote:
Oh yeah ... And I got Shat on by a bird today while I was in Central Park ...


I hope you clean the Shat off the hest before some girl puts her head there...ewwww YUCK!

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fitnessben7500
Level 5

Join date: Feb 2012
Posts: 128

Thanks Tunya ... and I did ... ;-p

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fitnessben7500
Level 5

Join date: Feb 2012
Posts: 128

I officially started Brain Candy yesterday ... Took it again this morning, and within an hour and a half, had completely re-written my Business MIssion Statement, overhauled my Business Model and structure, "created" different streams of programming and Income, stayed focused, made a kick ass omelette, and am ready to go teach a Krav Maga class that starts in 2 hours ... I'll probably get there a little early and kick the heavy bag ...

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fitnessben7500
Level 5

Join date: Feb 2012
Posts: 128

Ok, I start first dose of Indigo tonight, and then tomorrow I start Performance Phase 1. I'll Get started pics up as soon as possible.

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fitnessben7500
Level 5

Join date: Feb 2012
Posts: 128

Here's Indigo Workout #1 ... Actually ended up lifting for a little over an hour and a half ...

Performance Phase 1:
Day 1, Squat Pattern -

3 x 8 of each, 60 sec. rest between each.
A. Clean from hang, 115 lbs.
B. Push Press. 95 lbs.
C. Fr. Or Back Squats. Back Sq. 185 lbs.

3 x 8. 30 sec rest then 90 sec rest.
D1. Top half Squat. 275, 325 x 2.
D2. Back Squat. 185.

3 x 8 - 60 secs rest between each.
E. Jump Squat. 25's
F. Bulg. Split squat (I'm freaking dying!!!) 25's (can kick it up a notch... Go for 40's next time)
G. Single leg press [single leg squat from bottom position]
- only had 8 each leg before I was fried

Added these exercises:
- Towel Pullups 2 x 10
- DB incline press 3 x 8, 70 lbs.
- Lateral Chain Flags, 2 sets of 5, R and L
- Ab wheel 3 x 5 standing out, knees in.

Also taught an hour cardio fitness class before workout, and one hour martial arts class after.

I'll post starting pics as soon as I can get someone to take em for me ...

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fitnessben7500
Level 5

Join date: Feb 2012
Posts: 128

Morning all ...
6:30 - Indigo
7:15 - Brain Candy
7:45 - 3 egg Omelette, little shredded cheese, 3 turkey meatballs with 2 tblsp bbq sauce, homemade Hummus, half a protein shake (I the other half on the floor ...)
11:00 - Peanut butter Protein shake: 70 g Prot, 170'ish g carbs, 16g fat
1:30 - 3 turkey meatballs, homemade hummus, Muscle Growth shake, a few peanuts (had to empty the cuppard)
2:00 - GPC 5 ml before workout ...

Rest of the day upcoming ...

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fitnessben7500
Level 5

Join date: Feb 2012
Posts: 128

Day 2 workout:

Day 2: Overhead Pattern

3 x 8
A. Clean from hang. 115
B. Push Press. 95
C. Fr. Or Back Squats. BSq. 185

3 x 8, 30 sec rest between exer., 2 min between sets.
D1. Top half seated Shoulder Press (from pins). 3 x 95.
D2. DB military press. 3 x 8, 40lbs.

E. Medicine ball throw overhead - Had to Modify
No HEAVY BALLS!!!! WTF!!!!
Single Arm DB Snatches, 6 x 85

F. Standing DB Shoulder press, alt arms. 3 x 8, 35lbs.
G. Leaning away lateral raise. 3 x 8, 27.5

Finished the night by going to see the Raid ... If it's in your City, Go see this movie!!!! Freaking Awesome!!!!

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fitnessben7500
Level 5

Join date: Feb 2012
Posts: 128

Here's day 3 Workout ... I went for my first double workout day ... and all I gotta say is ... DAMNNNNNMMMMNNNNNN I feel wiped and jacked all at the same time!!! I also took full peri nutrition for each workout ... Here it is:

Day 3: Lats and Bi's ...

A. Kayak Row: 3 x 6/side, "50" on single pulley machine.
B. Straight arm pull down w/rope: 3 x 8, "40" on single pulley.
C. Lat Pulldown, supinated grip (2sex hold) 3 x 8, "140" on single pulley
D. DB Pullover (2sec hold):
3 x 8, 60, then 70 x 2 sets.

E. DB hammer curl (2 sex hold at peak) 3 x 8, 50lbs. - may need to use 45's next time to get 2 sec hold on last sets.
- Ripe Tri. Extension: 8-12 (10 on "50" single pulley)
F. Preacher Curl, 3 x 8, 35 R/L
- DB overhead tri extension,
8-12, (10 x 75lbs.)
G. Seated DB curl, low double contraction, 3 x 8, 25.
- close grip pushup: 10-20 (not max) (20)

2nd workout: Chest Spec.

A. DB Squeeze press, 3 sec up/down, 4 x 8, 30lbs.
B. D Roy Raise (2 sec at peak)
4 x 10-12 (R/L), 15lbs kettlebell

All Superset, 10 sec then 90 sec
C1. Plate squeeze press
4 x 8-10, 2 5's
C2. Cable cross (2 sec hold)
4 x 8-10, 25 resistance.
C3. Pushups/Dips: 4 x Max. 27, 25, 20, 20 ...

Insert: Holy Fuck this feels great!!!!!

Drop set: no rest between Exerc., 90 secs btw sets. Same weight: 25lbs.
D1. DB Power Flies: 4 x 8-10
D2. DB Power fly to press: 4 x Max
D3. DB Press: 4 x Max

Dropset: 30 secs btw exerc., 2 min. Btw sets. Same weight: 95
E1. Decline bench press close gripped: 3 x 8-10. 8.
E2. Decline BP wide grip: 3 x Max 14, 12
E3. Decline BP normal grip: 3 x max. 10, 7, 9!

And I don't know how I feel wiped out and awesome at the same time ... I don't even know how I am lifting my arms right now ...

~Life isn't about waiting for the storm to pass; it's about dancing in the rain ~

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fitnessben7500
Level 5

Join date: Feb 2012
Posts: 128

Here's my Wk 1 pics ... Sorry it took a couple days to get em uploaded ...

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fitnessben7500
Level 5

Join date: Feb 2012
Posts: 128

And back ...

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fitnessben7500
Level 5

Join date: Feb 2012
Posts: 128

Day 4: Deadlift Pattern.

3 x 8
A. Clean from hang. 115
B. Push Press. 95
C. Fr. Or Back Squats. BSq. 185

Contrast Set: 30 secs btw exer., 2 mins btw sets. 3 x 8.
D1. Top half DL from pins, just below knees. 3 x 8, 275
D2. DL: 3 x 8, 225

Same weight all 4 weeks unless too easy.
E. Power Clean from Hang.
3 x 4, 135lbs.
F. GHR or weighted back ext.
3 x 8, GHR.
G. Lying leg curl, one leg at a time. 3 x 8,

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fitnessben7500
Level 5

Join date: Feb 2012
Posts: 128

Here's Saturdays workout. And I'm glad I am taking SUnday to recharge a little before kicking up weights Monday!

Day 5: Bench pattern.
3 x 8
A. Clean from hang. 115
B. Push Press. 95
C. Fr. Or Back Squats. BSq. 145

Contrast Set, 30 secs btw exer., 2 mins btw sets. 3 x 8 each.
D1. Top Half BP from pins, 225
D2. DB BP, 70's

E. Speed BP (with bands or chains) 3 x 6, (45%) Didn't have bands (someone took em!!! Mother Frackers!!!!) so did 3 x 8, 135 fast!
F. Incline DB BP, 3 x 8, 70's
G. Decline BP, 3 x 8,

finished with Arms, just for fun.
E. DB hammer curl (2 sex hold at peak) 3 x 8, 45lbs. -
- Ripe Tri. Extension: 8-12 (10 on "50" single pulley)
F. Preacher Curl, 3 x 8, 35 R/L
- DB overhead tri extension,
8-12, (10 x 75lbs.)
G. Wide grip Pullups, 3 x 10
- Close grip pushups 3 x 15

~Life isn't about waiting for the storm to pass; it's about dancing in the rain ~

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fitnessben7500
Level 5

Join date: Feb 2012
Posts: 128

Sunday: Back width Spec:
Superset, 10 secs btw exer, 90 sex btw sets. 40", 50" 2/3/4 sets, on single pulley
A1. Kayak row, sides only,
4 x 6
A2. Straight arm Pulldown,
4 x Max, same weight: 20, 6, 7, 5
A3. Kneeling Pulldown, torso forward, 4 x Max: 16, 7, 7, 6

Superset B, 10 secs btw exer., 90 secs btw sets
B1. Low pulley str. arm w/rope, torso parallel to ground,
4 x 8, 40" single pulley.
B2. Lat Pulldown pronated only bottom half movement, 4 x 8, 120" single pulley.

Superset, 10 secs btw exer., 90 secs btw sets
C1. DB Pullover 4 x 8, 70"
C2. Lat Pulldown very wide only
Top half movement 4 x 10, 120"

Superset 10 secs btw exer., 60 secs btw sets
D1. 1 arm str arm Pulldown,
4 x 10
D2. 1 arm DB row, 4 x 15

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fitnessben7500
Level 5

Join date: Feb 2012
Posts: 128

Week 2 Day 1: DEFINITELY feeling the difference in Upping the Weights and Sets!

Also had "Weird Bowel Issue" Sunday and Monday after training. Trained hard both days before having to teach a pretty hard Cardio Fitness class each day. Than BAM running to the bathroom ... The only thing I can think was that I had oatmeal for breakfast both days ... So I'm gonna cut the oatmeal and see how that makes me feel ...

Here was the workout:
Week 2 Day 1: Squat Pattern
4 x 8
A. Clean from hang. 125
B. Push Press. 105
C. Fr. Or Back Squats. BSq. 155

4 x 8. 30 sec rest then 90 sec rest.
D1. Top half Squat. 315
D2. Back Squat. 185

4 x 8
E. Jump Squat. 25's
F. Bulg. Split squat (I'm freaking dying!!!) 25's
G. Single leg press 4 x 8, 90" Cybex

~Life isn't about waiting for the storm to pass; it's about dancing in the rain ~

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fitnessben7500
Level 5

Join date: Feb 2012
Posts: 128

Day 2: overhead pattern
4 x 8
A. Clean from hang. 125
B. Push Press. 105
C. Fr. Or Back Squats. BSq. 195

4 x 8, 30 sec rest between exer., 2 min between sets.
D1. Top half seated Shoulder Press (from pins). 95.
D2. DB military press.
4 x 8, 40lbs.

E. Medicine ball throw overhead
3 x 8 No HEAVY BALLS!!!! WTF!!!!
Single Arm DB Snatches, 6 x 85

F. Standing DB Shoulder press, alt arms. 3 x 8, 35lbs.
G. Leaning away lateral raise.
3 x 8, 27.5

Day 3: Lats and Bi's ...

A. Kayak Row: 4 x 6/side, "50" on single pulley machine.
B. Straight arm pull down w/rope: 4 x 8, "20" R/L on single pulley.
C. Lat Pulldown, supinated grip (2sex hold) 4 x 8, "140" on single pulley
D. DB Pullover (2sec hold):
4 x 8, 70"

E. DB hammer curl (2 sex hold at peak) 4 x 8, 45
- Ripe Tri. Extension: 8-12 (10 on "50" single pulley)
F. Preacher Curl, 4 x 8, 35 R/L
- DB overhead tri extension,
8-12, (10 x 75lbs.)
G. Seated DB curl, low double contraction, 4 x 8, 25.
- close grip pushup: 10-20 (not max) (20)

2nd workout: Chest Spec.

A. DB Squeeze press, 3 sec up/down, 4 x 8, 25lbs
B. D Roy Raise (2 sec at peak)
4 x 10-12 (R/L), 15lbs kettlebell

All Superset, 10 sec then 90 sec
C1. Plate squeeze press
4 x 8-10, 2 - 5's
C2. Cable cross (2 sec hold)
4 x 8-10, 30" x 1-2, 25" x 3-4, resistance freemotion dual.
C3. Pushups/Dips: 4 x Max. 30, 27, 21, 30

Insert: Holy Fuck this feels great!!!!!

Drop set: no rest between Exerc., 90 secs btw sets. Same weight: 30lbs
D1. DB Power Flies: 3 x 8
D2. DB Power fly to press (lower as fly for 5 sec., then press): 3 x Max - set 1: 25" x 8. Set 2/3 30": (6, 10)
D3. DB Press: 3 x Max. Set 1: 25"15. Set 2/3: 30" (6, 10)
-Miscounted the first set, that's why I only Counted 3 sets instead of 4 -

Dropset: 30 secs btw exerc., 2 min. Btw sets. Same weight: 95 set 1, 115 sets 2/3
E1. Decline bench press close gripped: 3 x 8-10. 10,
E2. Decline BP wide grip: 3 x Max: 15, 12, 12
E3. Decline BP normal grip: 3 x max. 12, 10, 7

Lateral Chain Flags: 5, R and L

~Life isn't about waiting for the storm to pass; it's about dancing in the rain ~

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