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Germanicus's Indigo-3G Log
 

germanicus
Level 5

Join date: Apr 2007
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Posts: 728

Monday, March 31, 2014

Barbell overhead pressing;

OHP: 70 X 8;
Klokov press: 60 X 6;
OHP: 105 X 6;
OHP: 110 X 6;
Klokov press: 70 X 6;
OHP: 110 X 6.

Seated cable rows: 100 X 1; 120 X 12; 140 X 10.

Nautilus seated leg extensions: 110 X 15; 125 X 12; 140 X 10.

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germanicus
Level 5

Join date: Apr 2007
Location:
Posts: 728

Tuesday, April 1, 2014

Short woekout involving dumbell complexes and leg presses:

Dumbell complex in this order: front raises, followed by overhead presses, followed by lateral raises, followed by upight rows and ending each complesx with hammer curls. I rest only after finishing the complex, go up in weight and do the complex again with a different weight.

Db front raise: 12.5 X 8, 15 X 8, 20 X 8;
Db OHP: 12. 5 X 8; 15 X 8, 20 X 8;
Db lateral raises: 12.5 X 8, 25 X 8, 30 X 8;
Db upright rows: 12.5 X 8, 15 X 8, 20 X 8;
Db hammer curls: 12.5 X 8, 25 X 8, 20 X 8;

Seated incline leg presses: 360 X 15, 450 X 15; 540 X 15, 630 X 15.

Since I only have a pair of 10 pound dumbells at home, I stoped by the gym for the dumbell complexes and while there did 4 sets of leg presses. I will be returning to the gym in about 12 hours for a more extensive workout.

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germanicus
Level 5

Join date: Apr 2007
Location:
Posts: 728

Wednesday, April 2, 2014

Klokov press:

65 X 8, 85 X 5, 105 X 5, 5, 5, 5, 5; five sets of 5 at 84 percent of 1 rep max;

Light sets of clean grip high pulls:

95 X 10; 110 X 10;

Lifefitness pec dec flys:

100 X15, 120 X 12, 140 X 10;

Rope face pulls;

50 X 25;

Captain of Crush griper # 2.5 partial isometric holds:

Left hand-----8 count;
Right hand---8 count.

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germanicus
Level 5

Join date: Apr 2007
Location:
Posts: 728

Thursday, April 3, 2014

High volume standing overhead barbell presssing woekout:

OHP: 70 X 8;
Klokov press: 60 X 6;
OHP: 105 X 5;
Klokov press: 85 X 5;
OHP Iso holds at eye chin , chest level last rep: 130 X 5--4 count isometric hold at postions indicated
Klokov press: 90 X 5;
Partial OHP to eye level, last rp isometric holds at eye, chin and chest positions: 145 X 5--2 count holds
at positions indicated;
Push press: 120 X 5;
OHP: 105 X 5;
OHP: 95 X 13.

Nautilus leg extentions: 110 X 25;

Seated incline leg presses: 360 X 30;

Lifefitness pec dec but for rear delts: 90 X 15.

Lot of volume for presses but felt good.

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germanicus
Level 5

Join date: Apr 2007
Location:
Posts: 728

Friday, April 4, 2014

Close grip standing overhead barbell press--moved grip 2 to 3 inches in toward the center of the bar:

75 X 8; 90 X 5; 105 X 5, 5, 5, 5, 5;

Lifefitness pec dec flys:

130 X 10, 10; 140 X 10;

Standing rope face pulls:

35 X 20; 50 X 20; 65 X 15.

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germanicus
Level 5

Join date: Apr 2007
Location:
Posts: 728

Monday, April 7, 2014

Overhead pressing & Klokov pressing:

Barbell OHP: 70 X 8;
Klokov press: 60 X 6;
Narrow grip hands in a couple of inches each side barbell OHP: 105 X 6;
Barbell OHP: 110 X 5;
Klokov press: 85 X 5;
Barbell OHP: 120 X 5.

Seated Naultilus leg extensions: 125 X 15; 140 X 15, 15.

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germanicus
Level 5

Join date: Apr 2007
Location:
Posts: 728

Tuesday, April 8, 2014

A rude awakening workout. I was going to try something I've never done before; a barbell complex consisting, in this order, snatch grip high pulls; Pendlay rows with a snatch grip; clean grip high pulls; Pendlay rows with a clean grip; power cleans; OHP, and standing barbell curls. I figured I'd start out with a real light weight then go up if I did more than one complex. Didn't work out that way as I got gassed before completing the first and only complex. Went like this:
SGHP: 85 X 5;
SG Pendlay rows: 85 X 5;
CLGHP: 85 X 5;
CLG Pendlay rows: 85 X 5;
Power cleans: 85 X 4;
Gassed out and didn't do the OHP and curls sets of the complex. Talk about being humbled!! The weight, 85 pounds, is warm up weight.

Rested between five and ten minutes then I did the following:

Snatch grip high pulls concentrated on getting the bar to throat or above nipple heighth. Was a bit worried as my left wrist has been bothering me for weeks--I must have sprained it doing weightier Snatch grip high pulls, at least that was what my chiropractor friend told me. I went to CVS and got a neoprene wrist support--I've been using regular wrist bands, which helped a tiny bit but still bothered my wrist. I put the neoprene wrist support band on and then put the regular wrist band over it and did the high pulls with my little finger touching the snatch band on the bar [moved in a bit from my normal grip where the ring finger touches the snatch band on the bar]:
95 X 5; 115 X 5; 135 X 5, 5, 5, 5,5;

Finished up with standing barbell curls. I look at curls like I look at bench pressing--don't like them and haven't done BB curls in years:
65 X 5; 75 X 5; 85 X 5.

Sort of a puny workout but an eye opener considering the complex. Better than not working out when all is said and done.

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germanicus
Level 5

Join date: Apr 2007
Location:
Posts: 728

Wednesday, April 9, 2014

Dumbell complex at home with a light dumbell--10 pounds [all I have]:

Dumbell front raise: 10 X 10 X 3;
Dumbell OHP: 10 X 10 X 3;
Dumbell Lateral rises: 10 X 10 X 3;
Dumbell upright rows: 10 X 10 X 3;
Dumbell hammer curls: 10 X 10 X 3.

A MAG-10 pulse was consumed after 3rd set of complex.

I'll do another set of these when I wake up this morning, followed by another MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Location:
Posts: 728

Thursday, April 10, 2014

High volume babell overhead pressing:

Barbell OHP: 70 X 8;
Klokov press: 60 X 6;
Barbell OHP: 105 X 5;
Barbell OHP: 120 X 4;
Barbell OHP: 130 X 4;
Klokov press: 96 X 4;
Barbell OHP with isometric holds on last rep at eye level, chin level and lower than start position--right off chest
135 X 4--4 count iso hld at eyes, 4 count iso hold at chin, and 4 count iso hold below start position--right off chest;
Partial babell OHP--to top of forehead, with isometric holds at eye level, chin, and below start right off chest:
150 X 4--4 count iso hold at eyes, 4 count iso hold at hin, 4 count iso hold below start right off chest;
Push press with slow negatives on each rep: 130 X 5;
Barbell OHP: 110 X 8.

Seated incline leg press: 360 X 20; 450 X 20, 630 X 20;

Standing rope face pulls: 35 X 25.

On the isometric holds when I say below the starting position right off the chest that means I hold the bar a good 2 to 3 inches below where I would start an overhead press but I do mot rest the bar on my chest.

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germanicus
Level 5

Join date: Apr 2007
Location:
Posts: 728

Friday, April 11, 2014

Klokov press; work up to 92 percent of 1 RM for 2 sets of 3 reps:

65 X 8, 85 X 5, 105 X 5, 110 X 4, 115 X 3, 3;

Close grip standing overhead barbell press; moved grip in 2 1/2 inches , to conentrate on working triceps:

95 X 5, 110 X 5, 5, 5, 5, 5;

Light snatch grip high pulls--left wrist still bothers, so went light concentrated on getting bar high past nipples:

100 X 5, 120 X 5, 140 X 5.

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germanicus
Level 5

Join date: Apr 2007
Location:
Posts: 728

Saturday, April 12, 2014

A quick "wake me up" workout involving a dumbell complex, plus some band work:

Dumbell complex using 10 pound sumbells--the only pair I have:

Dumbell front raise and standing rows--front raise Db's and pull them into chest [one rep]: 10 X 6;
Dumbell standing overhead press: 10 X 6;
Dumbell snatches: 10 X 6;
Dumbell upright rows: 10 x 6;
Dumbel standing lateral raises: 10 X 6;
Dumbell standing hammer curls: 10 X 6;

About a minute's rest--long enough to get the bands--monster mini's--and the "barbell" a wooden dowel and loop the bands over the dowel and stand on the other end of the hanging bands, I did isometric holds as follows, no rest between positions:

Overhead position just short of lockout: iso hold for 20 count;
Overhead position hold eye level: iso hold for 20 count;
Overhead position chin level: iso hold for 20 count;

After the chin hold, I immediately did 5 complete overhead band presses.

Finished up with band face pulls using a mini band for 20 reps.

A MAG-10 pulse;

Fully awake and ready to roll.

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germanicus
Level 5

Join date: Apr 2007
Location:
Posts: 728

Monday, April 14, 2014

Short, light overhead pressing workout as I helped a friend coach his Olympic lifting club at a huge local meet yesterday. I was on my feet all day long and was exhausted and couldn't get to sleep. So off to the gym I trundled and got a decent, although short workout.

Barbell OHP: 70 X 8;
Close grip OHP: 90 X 6;
Klokov press: 70 X 5;
Barbell OHP: 110 X 4;
Barbell OHP: 120 X 4;
Close grip OHP: 130 X 3;
Barbell OHP: 130 X 3.

Leg extenion burnout in Nautilus leg extension machine: 125 X 25.

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germanicus
Level 5

Join date: Apr 2007
Location:
Posts: 728

Tuesday, April 15, 2014

Clean grip high pulls from the hang:

95 X 5, 120 X 5, 135 X 5, 160 X 5, 5, 5, 5, 5;

Short barbell complex:
Snatch grip high pulls: 65 X 5, 5, 5,
Standing bsrbell overhead press: 65 X 5, 5, 5
Bentover barbell rows; 54 X 5, 5, 5
Standing barbell curls: 65 X 5, 5, 5;
Did three rounds; SGHP, OHP, rows and curls one round of the complex and did three rounds of these with short 90 to 120
seconds rest between rounds;

Lifefitness pec dec for chest flys:
130 X 10, 140 X 10, 10; 145 X 10.

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germanicus
Level 5

Join date: Apr 2007
Location:
Posts: 728

Wednesday, April 16, 2014

Dumbell complex to failure using a pair of 10 pound dumbells--all I have at home;
Db front raise + row Db's back into chest: 10 x 5;
Db standing OHP: 10 X 5;
Db snatch; 10 x 5;
Db standing lateral raise: 10 x 5;
Db upright rows: 10 X 5;
Standing db curls: 10 X 5;
Db front raise + row Db's back into chest: 10 x 5;
Db standing OHP: 10 X 5;
Db snatch: 10 X 5;
Db standing lateral raise: 10 X 5;
Db upright rows: 10 X 5;
Standing Db curls.
After 2 non-stop rounds, I knew I would not make it all the way through a third round so I stopped. This sets up some of future options:
!. go as far into the third round as possible and try to go a little bit further when I do this again, eventually getting 3 complete rounds;
2. upping the weight which I'd have to do at the gym or buy another pair of db's.
All in all, this was a quick, but effective workout, even if it was more of a conditioning one.

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germanicus
Level 5

Join date: Apr 2007
Location:
Posts: 728

Thursday, April 17, 2014

Overhead pressing with barbll;

Standing OHP: 70 X 8;
Klokov press: 60 X 6;
Standing OHP: 105 X 5;
Standing OHP: 120 X 4;
Klokov press: 95 X 3;
Standing OHP + so holds: 145 X 3, holds last rep--eye level--4 count, chin level-4 count; right off chest--4 count;
Partial OHP to top of head + iso holds on last rep; 155 X 3, 3 count hold eye level, 3 count hold--chin; 3 count hold--chest;
Burnout set: 95 X 15;

Seated incline leg press: 360 X 15; 450 X 15; 540 X 15;

Standing rope face pulls: 35 X 35.

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germanicus
Level 5

Join date: Apr 2007
Location:
Posts: 728

Friday, April 18, 2014

Dumbell complex routine I did on Wednesday, except I got three rounds instead of just two. After the third round I rested a bit, tyook a tubular band with handles, stepped on the bnad, fett shoulder width apart, pressed the handles up to about three inches from lockout and held them there for a 60 count. The whole thing looked like this:

Dumbell frontraise, then row them back into chest--1 rep--and do them again: 10 X 5 X 3;
Dumbell overhead press: 10 X 5 X 3;
Dumbell snatches: 10 X 5 X 3;
Dumbell lateral raises: 10 X 5 X 3;
Dumbell upright rows: 10 X 5 X 3;
Dumbell hmmer curls: 10 X 5 X 3.

Tubular band isometric hold jbefore lockout---60 count;

MAG-10 pulse

Popped a couple of melatonin capsules to get back to sleep after posting this.

One might question why I did this in the middle of the night? Well, when you reach my age you have to get up a time or two to hit the head--bathroom for those of you who have never served in the Navy or Marine Corps. In my case it takes some time before I can et back to sleep, so I might as well do something useful while awake--do the complex.

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germanicus
Level 5

Join date: Apr 2007
Location:
Posts: 728

Friday, April 18, 2014 Second workout of the day:

Stopped by the gym and did a second workout centering on the Klokov press and the dumbell complex I did in the day's first workout:

Klokov press: 75 X 8; 95 X 6; 105 X 4; 115 X 3, 3, 3, 3; 12 reps with 92 percent of my 1 RM;

Did the same dumbell coplex as earlier but used 15 pound dumbells and rested between rounds:
Db front raises and rows back to chest: 15 X 5, 5, 5;
Db OHP: 15 X 5, 5, 5;
Db snatches: 15 X 5 , 5, 5;
Db lateral raises: 15 X 5, 5, 5;
Db upright rows: 15 X 5, 5, 5;
Db hammer curls: 15 X 5, 5, 5.
The 50 percent increase in weight made this first exercise in the complex a little harder, not so much the other 5 exercises.

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