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Fitnessben7500's Indigo-3G Log
 

fitnessben7500
Level 5

Join date: Feb 2012
Location: New York, USA
Posts: 128

Mar. 13: Day 4: Deadlift Pattern.

4 x 8
A. Clean from hang. 125
B. Push Press. 105
C. Fr. Or Back Squats. BSq. 155

Contrast Set: 30 secs btw exer., 2 mins btw sets. 3 x 8.
D1. Top half DL from pins, just below knees. 4 x 8, 275
D2. DL: 4 x 8, 225

Same weight all 4 weeks unless too easy.
E. Power Clean from Hang.
4 x 4, 135lbs.
Workout ended due to time, and glute (mostly healed injury), plus performance was losing explosiveness.

~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
Location: New York, USA
Posts: 128

Ok, so I have been pretty consistent on training and being explosive on reps. Now I'm really going to lock in my diet, and be more conscious of logging what I'm eating. I think I can really step up the carbs some more. So these next 2 weeks are all about rice and potatoes, and all the good stuff!

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fitnessben7500
Level 5

Join date: Feb 2012
Location: New York, USA
Posts: 128

CT or Tim: how should one deal with nagging injuries while training ...? about a year and a half ago I tore my right glute (at the hamstring insertion point) and a few weeks ago I "tweaked" my Left glute while deadlifting (felt it on the lock out. It's not nearly as bad as the previous, as per Diagnosis and comparing to other injury. ... I've been going easy on it to let it heal, and rehab it: Only taking squats to parallel, going easy when I dance and have to teach, not throwing head kicks too high in Krav Maga sparring, foam rolling a lot ...

Can either of you help me adjust and modify so I can still train ...? I am on week 3 of performance phase 1 ... Thank you so Much!!!

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fitnessben7500
Level 5

Join date: Feb 2012
Location: New York, USA
Posts: 128

Indigo-3G Wk 2-3: Really kicking up carbs more... tons of rice and potatoes, and also weened myself off cheese. Not keeping any in the house!

Day 1: Bench pattern (from missed workout last week. Also squatting is painful from overuse during weekend)
5 x 6
A. Clean from hang. 135
B. Push Press. 115
C. Fr. Or Back Squats. BSq. 165

Contrast Set, 30 secs btw exer., 2 mins btw sets. 5 x 6 each.
D1. Top Half BP from pins, 225
D2. DB BP, set1: 70" sets 2-5: 75"

E. Speed BP (with bands or chains) 5 x 4, (50%) again, some A-Hole stole My bands!!!!!
F. Incline DB BP, 5 x 10, 70's
G. Decline BP, 5 x 10, 135


~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
Location: New York, USA
Posts: 128

2nd workout: Mon Apr 16:
Arm Spec workout:
A. Rope Hammer curl, dbl contraction at peak:
4 x 8, 42.5"
B. 1 arm Barbell preacher curl:
4 x 8/arm, 35"
Mech. Drop sets: 10 secs btw exer, 90 secs btw sets. Set 1: 30", sets 2/3: 35"
C1. Reverse cable curl: 4 x 8-10 (10, 10, 10, 10)
C2 wide grip cable curl: 4 x Max (13, 15, 14, 15)
C3. Close grip cable curl: 4 xMax
(11, 8, 8, 9)
D1. Seated incline DB curl, low dbl contraction: 4 x 8-10, (8) at 25"

Mech. Drop set: 10 secs btw exer, 2 mins btw sets, same weight all sets: set1: set 1: 45", set 2-4: 50".
E1. Rope tricep pushdown with spread: 4x 12-15 (15, 12, 12, 12)
E2. Rope tricep pushdown w/ no spread: 4 x Max, (15, 10, 8, 8)
E3. Overhead tricep pushdown: 4 x Max (10, 8, 5, 7)
E4. EZ bar reverse tricep pushdown: 4 x Max (15, 12, 10, 10)
E5. EZ bar tricep pushdown: 4 x Max (13, 11, 10, 12)

Horizontal Flags: 5 x R/L

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fitnessben7500
Level 5

Join date: Feb 2012
Location: New York, USA
Posts: 128

Indigo Food:
Tue:
6:45-4 caps Indigo-3G
7:30 - Brain Candy
8:00 - 2 scoops Metabolic Drive Low Carb (don't have Metabolic Drive Muscle
Growth yet), 2 eggs 2 turkey meatballs, quinoa and hummus; 10:20- Metabolic DriveProtein Bar post teaching class.
11:15 -tried 2 new flavor rice cake, 26g carbs. 1/2 rotisserie chicken (no skin), 3 tblsp BBQ sauce, serving quinoa, 1 sweet potato.
- pre workout FINiBAR, 4 caps Indigo-3G.
- Peri-nutrition: 1 sc ANACONDA, 3 sc MAG-10, 5 sc Surge Workout Fuel.
Post Workout/teaching class: 1/2 protein shake.
- Dinner 8-10 Oz grilled steak, grilled eggplant & brussel sprouts, drizzled with hot sauce.
- Big ass protein shake: 200'ish g carbs, 70g prot., 1100 calories.
9:45 4 Indigo-3G caps



Day 2, Tue Apr 17:
overhead pattern
5 x 6
A. Clean from hang. 135 (feeling a shoulder twinge)
B. Push Press. 115 (twinge went away)
C. Fr. Or Back Squats. BSq. 165

5 x 6, 30 sec rest between exer., 2 min between sets.
D1. Top half seated Shoulder Press (from pins). 135"
D2. DB military press., 45"

E. Medicine ball throw overhead
5 x 6 still No HEAVY BALLS!!!! WTF!!!!
Overhead Snatch grip Hold:
3 x 30secs, 135"

F. Standing DB Shoulder press, alt arms. 5 x 10, 35lbs.
G. Leaning away lateral raise.
5 x 10, 27.5. Stopped because of shoulder pain while doing first set of raises.

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fitnessben7500
Level 5

Join date: Feb 2012
Location: New York, USA
Posts: 128

Apr 18: Day 3: Lats and Bi's ...

A. Kayak Row: 5 x 8/side, "50" on single pulley machine.
B. Straight arm pull down w/rope: 5 x 10, "40" on single pulley.
C. Lat Pulldown, supinated grip (2sex hold) 5 x 10, "140" on single pulley
D. DB Pullover (2sec hold):
5 x 10, 70" [these really
Freaking hurt!!!]

E. DB hammer curl (2 sex hold at peak) 5 x 10, 45
- Ripe Tri. Extension: 8-12 (10 on "50" single pulley)
F. Preacher Curl, 5 x 10, 35 R/L
- DB overhead tri extension,
8-12, (10 x 75lbs.) [skipped this because of time. I didn't plan enough time in because of the 5 sets, and chose to skip to Exer. G]
G. Seated DB curl, low double contraction, 5 x 10, 25.
- close grip pushup: 10-20 (not max) (20)
Wed:
- 4 caps I3G 7:30
- Breakfast: 4 eggs, 3 turkey meatballs, 2 tblsp BBQ sauce, 1 serving quinoa. 2 cups coffee, as It's my day off from teaching, I'm taking a brain candy rest day.
- 2 scoop MD Low Carb (Muscle growth arrived an hour after I had this shake...), finibar.
- Peri-workout mix (1ana, 3 mag10, 5-SWF).
- Dinner: Sweet potato, half rotisserie chicken skinless with dash of BBQ and hot sauce, quinoa, MD Muscle growth shake.
9:15 4 caps I3G.
10/10:15 - MD Muscle Growth shake and MD Drive bar (loving the cookie dough flavor!!!)

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fitnessben7500
Level 5

Join date: Feb 2012
Location: New York, USA
Posts: 128

Thur Food Log:
-7am 4 caps I3G; 8 am Brain Candy.
8:15- breakfast: 3/4 cup oatmeal with 1 scoop MD lowcarb prot.; MD Muscle growth shake with 5g creatine.
-Pre class: 2 rice cakes, chicken
-lunch: burger w/onions mushrooms cheese, mashed potatoes.
-3pm 4 caps I3G.
-4:00 started mini perinutrition, 1 Ana, 2 Maggie's, 3 SWF as it was a recovery/light lifting day.
- had half a FINiBAR before I taught class.
-8pm dinner post mini-workout/class: easy order of salad and sushi, 2 glasses white wine (ended up being a sort of date with a girl ... Yay me!!!)
9:45 I3G 4 caps.
-10:45- Muscle growth shake, a few nuts.

No funny tummy today! Also, only took 2 Flamout instead of 4 ...

~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
Location: New York, USA
Posts: 128

Fri Apr 20: Day 4: Deadlift Pattern.

5 x 6
A. Clean from hang. 135
B. Push Press. 115
C. Fr. Or Back Squats. BSq. 165

Contrast Set: 30 secs btw exer., 2 mins btw sets. 5 x 6.
D1. Top half DL from pins, just below knees. 5 x 10, 295
D2. DL: 5 x 10, 225
Glute pain severe, stopped Deadlift patterns, finished Overhead band and bar holds, ab wheel.

Sat Apr.21 : Bench Pattern.
5 x 6
A. Clean from hang. 135
B. Push Press. 115
C. Fr. Or Back Squats. BSq. 165

Contrast Set, 30 secs btw exer., 2 mins btw sets. 5 x 6 each.
D1. Top Half BP from pins, 225
D2. DB BP, 75"s

E. Speed BP (with bands or chains) 5 x 4, 135" (50% w/bands)
F. Incline DB BP, 4 x 10, 70's. 4th set lost explosiveness, did not due 5th set.
Had to end due to time ...

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fitnessben7500
Level 5

Join date: Feb 2012
Location: New York, USA
Posts: 128

Sunday, took a rest day. I hate nagging old injuries that wont go away! If anyone is reading this, please help me out with how you guys train through the pain, so to speak.

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fitnessben7500
Level 5

Join date: Feb 2012
Location: New York, USA
Posts: 128

2nd workout: Squat Pattern:
Day 1: Squat Pattern
3 x 4
A. Clean from hang. 145
B. Push Press. 125
C. Fr. Or Back Squats. BSq. 175

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

[E. Jump Squat. 3 x 6, 25's
F. Bulg. Split Squat: 3 x 12]
~Skipped E/F to rest glute.~
G. Single leg press: 3 x 12
~Finished with arms for fun!~
E. DB hammer curl (2 sex hold at peak) 3 x 8, 45
- Ripe Tri. Extension: 8-12 (12 on "50" single pulley)
F. EZ Bar curl: 3 x 8, 85 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)

~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
Location: New York, USA
Posts: 128

So switched up and did Bench Pattern day, as per therapists suggestion, to not re-irritate my glute.

Fri Apr 27: Bench Pattern
3 x 4
A. Clean from hang. 145
B. Push Press. 125
C. Fr. Or Back Squats. BSq. 175

Contrast Set, 30 secs btw exer., 2 mins btw sets. 3 x 4 each.
D1. Top Half BP from pins, 225
D2. DB BP, 75"s

E. Speed BP (with bands or chains) 3 x 4, 135" (50% w/bands)
F. Incline DB BP, 3 x 12 70's.
G. Decline press: 3 x 12, 135.

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fitnessben7500
Level 5

Join date: Feb 2012
Location: New York, USA
Posts: 128

Had to go easy on workouts the past few days. Unusually Long weekend of teaching, and recovering from glute injury. Doc says I pulled my glute and am going through M.A.T. for rehab/therapy ...

But today am starting Phase 1 of Hypertrophy, and am looking forward to the next 4 weeks!

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fitnessben7500
Level 5

Join date: Feb 2012
Location: New York, USA
Posts: 128

Mon. Apr. 30: Bench Pattern

All 3 x 10: 90 sec'ish rest.
A. Military Press: 95"
B. Back Squat: 175"
C. Bench Press: 165"

D. Floor Press: 4 x 8, then extended set, 15 sec rest between each: 1 x 8,4,2.

No rest btw exer, 60-90 secs between sets: 3 x 8
E1. Squeeze Press: 20"
E2. Wide grip bench press: 115"

F1. DB Power flies: 3 x 8, set 1, 30", sets 2/3 40"
F2. Dips: 3 x Max: 12, 9, 25 on bench (stopped at 25. 2 dorks took the dip bars right before I got to em, and I wanted to do something ...)

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fitnessben7500
Level 5

Join date: Feb 2012
Location: New York, USA
Posts: 128

May 1: Tue. Squat Pattern:

All 3 x 10: 90 sec'ish rest.
A. Military Press: 95"
B. Back Squat: 175"
C. Bench Press: 165"

D. Leg Press: 240" Cybex: 4 x 8,
Ext Set (15 sec rest) 1 x 8-4-2

E1. Lunges (Alt leg): 3 x 8
E2. Trap Bar Deadlift: 3 x 8

F1. Leg Extension: 3 x 8, 100" Free Motion
F2. Body Weight Squats: 3 x Max: set 1: 25, sets 2/3: held 35"DB: 25, 25.

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fitnessben7500
Level 5

Join date: Feb 2012
Location: New York, USA
Posts: 128

Wed May 2: Lats n Bi's:
A. Kayak Row: 3 x 6/side, 60" on single pulley machine.
B. Straight arm pull down w/rope: 3 x 8, 50" on single pulley.
C. Lat Pulldown, supinated grip (2sex hold) 3 x 8, 160" on single pulley
D. DB Pullover (2sec hold):
3 x 8, 75

E. DB hammer curl (2 sex hold at peak) 3 x 8, 50lbs.
- Ripe Tri. Extension: 8-12 (10 on "57.5" single pulley)
F. Preacher Curl, 3 x 8,
- DB overhead tri extension,
8-12, (10 x 80lbs.)
G. Seated DB curl, low double contraction, 3 x 8, 30.
- close grip pushup: 10-20 (not max) (20)

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nateschmidt24
Level 10

Join date: Nov 2009
Location:
Posts: 611

Ben,
PM me your email, or send me a pm and I will get you the pdfs :)

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fitnessben7500
Level 5

Join date: Feb 2012
Location: New York, USA
Posts: 128

All 3 x 10: 90 sec'ish rest.
A. Military Press: 95" (lost form/technique on 8th and 9th rep Of both 2/3 sets...
B. Back Squat: 175" (had to be careful exploding up because of my toe ... Which is less purple'ish than yesterday...)
C. Bench Press: 165" (easy)

D. Seated Barbell Shoulder Press: 4 x 8, 1 x 8-4-2, 115.

Added ring hangs:
- Parallel holds - into Front Lever Progressions: 4, - Back lever progression: 3, 1 assisted attempt.
- 3 min rest before starting next blocks.

No rest btw exer., 60-90 sec. rest btw sets: 20"
E1. Seated DB Lateral Raise:
3 x 8
E2. seated DB Front Raise:
3 x Max: 10, 7, 5
E3. DB Cuban Press:
3 x Max: 5, 4, 3 1/2 ...

No rest btw exer., 60-90 sec rest btw sets. 20"
F1. Restart DB Lateral Raise:
3 x 8:
F2. Standing DB lateral raise:
3 x Max: 5, 5, 6
Holy Mother of all that is good and joy in the Universe ... I cannot lift my Arms ... Probably should have not done the ring holds without knowing how I'd feel after all those lateral raises ...

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fitnessben7500
Level 5

Join date: Feb 2012
Location: New York, USA
Posts: 128

Sat: May 5: Deadlift Pattern:
All 3 x 10: 90 sec'ish rest.
A. Military Press: 95"
B. Back Squat: 175"
C. Bench Press: 165"

D. Deadlift from podium (or pair of 45 lbs plates): went with no platform/plates to go easy on my glute injury:
4 x 8, 1 x 8-4-2, 275.

3 x 8:
E1. Lying leg curl:
E2. Romanian Deadlift: 185" Stopped for glute ... (I hate this damn glute injury!!!! But it is getting better ... Slowly)

F1. Clean High Pull: 3 x 8, set 1: 95, sets 2/3: 115.
F2. Barbell shoulder shruggs (holding 2 secs at top):
3 x Max: 15, 7 (hands gave out first!!!), 6

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fitnessben7500
Level 5

Join date: Feb 2012
Location: New York, USA
Posts: 128

Tue. May 8: Bench Pattern:
Warmup: Ring position holds, Overhead Holds, ab wheel.

4 x 10:
A. Military Press: Set 1: 105", but lost explosiveness and only did 9 reps. Dropped back to 95" and did 3 x 10 with explosive.
B. Back Squat: 185"
C. Bench Press: 175"

D. Floor Press: 175 4 x 8, then extended set, 15 sec rest between each: 2 x 8,4,2.

No rest btw exer, 60-90 secs between sets: 4 x 8
E1. Squeeze Press: 25"
E2. Wide grip bench press: 155"

F1. DB Power flies: 4 x 8, 40"
F2. Dips: 4 x Max: 15, 14, 12, 12
Flags: 6 R/L

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Hip Scar
Level 100

Join date: Feb 2007
Location: Ohio, USA
Posts: 1482

Ben, looking good. Nice ring work!

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fitnessben7500
Level 5

Join date: Feb 2012
Location: New York, USA
Posts: 128

Thanks Hip! Using Rings as a Warm up (Without overdoing it) has really helped me "Feel Activated" before starting HFSW. I get a better set of rings in probably tomorrow, and then the Real Ring Fun starts ... Also should have some 6 week pics coming up later this week. I'm interested to see the side by side progress. I am not quite as "Lean Looking" as when I started, but the Mass and strength is definitely on the right track.

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fitnessben7500
Level 5

Join date: Feb 2012
Location: New York, USA
Posts: 128

Wed May 9: Squat Pattern:

All 4 x 10: 90 sec'ish rest.
A. Military Press: 95"
B. Back Squat: 185"
C. Bench Press: 175"

D. Leg Press: 270" Cybex: 4 x 8,
Ext Set (15 sec rest) 2 x 8-4-2

E1. Lunges (Alt leg): 4 x 8 (holding 2 25" plates)
E2. Trap Bar Deadlift: 4 x 8, 315" (Holy F*** I can't believe I pulled 315"!!!!)

F1. Leg Extension: 4 x 8, 140" Free Motion (use 160 next time...)
F2. Body Weight Squats: 4 x Max: 12 each set (I stopped at 12 because I have 3 hours of dancing still to do tonight, as well as tomorrow ...)

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