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Germanicus's Indigo-3G Log
 

germanicus
Level 5

Join date: Apr 2007
Posts: 1177

Wednesday, April 15, 2015

Early morning band isometric wake up workout; I did isometric holds using the same exercises as my third workout yesterday:

Band upright row isometric hold with light band X 8 count hold;

Band standing incline press isometric hold with light band X 8 count hold;

Standing lateral raise hold with tubular band with handles X 8 count hold.

Instead of a MAG-10 pulse, I made a protein shake with chocolate milk.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1177

Thursday, April 16, 2015

Gym workout, focused lift was Klokov press negatives in Hammer Smith machine; rep cadence as indicated; for the rest of the workout after the negatives, the rep count was normal:

Klokov press negatives: 70 X 5, 10 count negative per rep; 100 X 3, 10 count negative per rep;
130 X 3, 10 count negative per rep;
Back off super slow negative: 50 X 44 count negative rep;

Seated Hammer machine chest press: 50 X 15, 60 X 11, 65 X 9;

Seated leg press: 175 X 20;

Seated rope face pulls on seated cable row machine: 55 X 25, 25;

MAG-10 pulse.

Went a bit lighter and focused on time under tension for the negatives and a higher rep count for the rest of the exercises.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1177

Friday, April 17, 2015

Intense band complex workout at home; regular rep cadence and very short rest periods between exercises in the complex--either just long enough to switch from one exercise to another with the same band, or long enough to switch bands; went through the complex three times.

Band high pulls with light band X 10, 10, 10;

Standing incline band press with light band X 10, 10, 10;

Standing lateral raises with tubular band with handles X 10, 10, 10;

Standing curls with same tubular band with handles X 10, 10, 10;

Standing band overhead presses with same tubular band with handles X 10, 10, 10;

Standing band front raise to full overhead lockout position with mini band X 10, 10, 10;

Standing band face pulls with same mini band X 10, 10, 10.

1/2 MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1177

Saturday, April 18, 2015

Quick, short but intense, band workout after making a get up to take a leak, workout; rep cadence normal, rest between sets less than 30 seconds- just long enough to get in position for the next exercise or to switch bands:

Band upright row with light band X 8;

Standing band incline press with light band X 8;

Standing behind the neck band press with monster-mini band X 8;

Full range band front raises with monster-mini band X 8;

Standing band face pulls with monster-mini band X 8.

1/2 MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1177

Sunday, April 19, 2015

Quick, intense band workout utilizing Dogg Crapp protocol for all exercises except the last one where I did a normal rep cadence; my rest between exercises was minimal--get in position for the exercise if using the same band, or switching bands; rest periods were 20 counts or less:

Behind neck press with light band: 10 reps to failure, rest: 5 reps to failure, rest: 3 reps to failure [rest was 10 counts];

Lateral raises with tubular band with handles: 8 reps to failure, rest: 5 reps to failure, rest: 4 reps to failure; [rest was 10 counts]

Front raises with monster-mini band: 5 reps to failure, rest: 3 reps to failure, rest: 1 rep to failure; [rest was 10 counts]

Standing band face pulls: mini band X 15--regular rep cadence; originally tried to do these with a monster-mini
band, but couldn't get a single rep/ Switched to a mini and did only to indicated reps. [Normally, I'm good for 20 to
30 reps doing this exercise with this band.]

MAG-10 pulse

This was a very intense workout !!

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germanicus
Level 5

Join date: Apr 2007
Posts: 1177

Monday, April 20, 2015

Quick get up to take a leak on a stormy rainy night workout; all band exercise but with a rep cadence of 3 positive count, 3 negative count per rep for each exercise, except the upright rows where the rep cadence was normal; since the behind the neck press was my focused exercise, I did 2 sets of them:

Standing behind neck press with light band X 5, 5;

Standing upright row with light band X 10;

Standing front raises with monster-mini X 5;

1 arm standing OHP with monster-mini band X 5 for each arm;

Standing lateral raises with tubular band with handles X 5.

1/2 MAG-10 pulse.

I restricted myself to 5 reps per exercise except the upright rows and on the front raises I went full range from start to arms length overhead.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1177

Monday, April 20, 2015

Second workout of the day: short all band wake up routine:

Press combination--behind neck press incline press OHP to front--equals 1 rep: light band X 5 of
these combo reps; regular rep cadence;

Band deadlifts with doubled monster-mini band X 15 reps;

Standing band face pulls with mini band X 15 reps.

1/2 MAG-10 pulse

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germanicus
Level 5

Join date: Apr 2007
Posts: 1177

Monday, April 20, 2015

Third workout of the day in gym. Focused lift was Klokov press but my prior two workouts affected the weight I used--overdoing it a bit?--no doubt-- so I worked up to a 5 rep max which was 15 pounds below my 5 rep max a week ago. So I decided to compensate for this by doing a lot of volume:

Klokov press: 80 X 5, 100 X 5, 115 X 5; last two reps were not smooth so I decided this was my 5 RM for the day;
Dropped to 90 percent of day's 5 RM: 105 X 5;
Dropped to 80 percent day's 5 RM: 95 X 5, 5, 5, 5, 5, 5, 5, 5,5,5, 5, 5;12 sets; short rest between sets 30 to 50 seconds;

Savakis press in Hammer Smith machine; weight is plates on bar only: 50 X 5, 55 X 5, 60 X 5;

Seated Hammer lateral raise machine raises: 115 X 5, 125 X 5, 140 X 5, 155 X 5;

MAG-10 pulse

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germanicus
Level 5

Join date: Apr 2007
Posts: 1177

Tuesday, April 21, 2015

Quick band wake up routine using Dogg Crapp protocal . Short, but served its purpose.

Standing overhead press with wooden dowel barbell and pair of light bands as resistance: rep cadence is a fast positive
and a 5 count negative per rep:X 10, rest 10 breaths X 3, rest 10 breaths X 2; all 3 sets carried to failure.

1/2 MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1177

Wednesday, April 22, 2015

Gym workout: focused lift was standing barbell overhead press in Hammer Smith machine; weight is plates on bar only and the rep cadence was normal for the focused lift as well as the other exercises. On all exercises I worked up to a 5 rep max for the day, then did a 5 rep back off set with 90 percent of the day's 5 rep max; then on all but one exercise, I dropped to 80 percent of day's 5 rep max and did 8 sets of 5 with that weight:

Hip

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germanicus
Level 5

Join date: Apr 2007
Posts: 1177

Thursday, April 23, 2015

Gym workout, focused lift was Klokov negatives in the Hammer Smith machine; weight is plates on bar only; rep cadence is indicated for each set of negative reps; on the other exercises, the rep cadence was normal:

Klokov press negatives: 70 X 5, 6 count negative per rep; 100 X 5, 6 count negative per rep;
150 X 5, 6 count negative per rep; 170 X 3, 5 count negative per rep;
Loaded bar to 200 and did a 3 count isometric hold at lockout followed by a 3 count negative;

Seated leg press: 210 X 20;

Seated Hammer delt raise machine lateral raises: 100 X 20;

MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1177

Friday, April 24, 2015

All band workout, normal rep cadence:

Standing OHP, wooden dowel barbell, pair of light bands as resistance X 16;

High pulls with light band X 15;

Deadlifts with doubled monster-mini band X 16;

Lateral raises with tubular band with handles X 18;

Face pulls with mini band X 30.

1/2 MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1177

Friday, April 24, 2015

Second workout of the day; quick dumbell complex; rep cadence 2 counts positive, 2 counts negative per rep; no rest between exercises:

Db front raises: 10 X 8, 8;
Db lateral raises: 10 X 8, 8;
Db OHP: 10 X 8, 8;
Db upright rows: 10 X 8, 8;
Db hammer curls: 10 X 8, 8.

1/2 MAG-10 pulse.

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germanicus
Level 5

Join date: Apr 2007
Posts: 1177

Saturday, April 25, 2014

Quick get up to take a leak band workout; rep cadence a bit slow--2 count positive, 2 count negative per rep:

Klokov press: broomstick barbell, pair of monster-mini bands as resistance X 10;

Standing upright row with light band X 10;

One arm incline BP with light bans X 10 for each arm;

Lateral raises with tubular band with handles X 10.

1/2 MAG-10 pulse

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germanicus
Level 5

Join date: Apr 2007
Posts: 1177

Saturday, April 25, 2015

Second workout of the day--a mixed workout using kettlebells, dumbells and a band with a rep cadence of 3 counts positive and 3 counts negative per rep. I also super setted the dumbell and band exercises and only did half the sets as the kettlebell exercised the same muscle groups but the superset worked on isolating some of the muscles involved:

KB OHP, pair 26 lb Kb's X 10, 10, 10, 10;

Dumbell lateral raises: pair of 10 lb Db's X 10, 10'
super setted with:
Band face pulls with mini band X 10, 10.

1/2 MAG-10 pulse

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germanicus
Level 5

Join date: Apr 2007
Posts: 1177

Saturday, April 25, 2015

Third workout of the day: a bastard form of Dogg Crapp where i used a lighter band with a constant rep cadence--3 counts positive, 3 count negative for all three sets of band OPH's with a wooden dowel as a barbell, as per Dogg Crapp. BUT my overall goal was to get over 60 counts time under tension on the first set. Thus I needed more reps before failure than a normal Dogg Crapp so I used a lighter band--a pair of monster-mini's instead of a pair of lights. My failure goals for the three sets were 30 reps, 20 reps 10 reps. I rested 40 to 45 seconds between sets. It went like this:

OHP with monster-mini band pair, rep cadence 3 count positive, 3 count negative per rep X 25;
Rest 45 seconds: band OHP, same band set up and rep cadence X 12;
Rest 40 seconds: band OHP, same band set up and rep cadence X 7.

MAG-10 pulse.

I didn't achieve my failure goals but the pump was amazing!!

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germanicus
Level 5

Join date: Apr 2007
Posts: 1177

Monday, April 27, 2015

Gym workout, focused lift was Klokov press; regular rep cadence except last three back off sets where I took about 3 counts per rep to utilize maximum time under tension even at very low weight:

Klokov press: 80 X 5, 100 X 5, 115 X 5, 125 X 5--a shaky rep or 2, so made this my day 5 RM:
91 percenr day's 5 RM: 115 X 5;
Back off sets: 55 X 30, 50 X 20, 45 X 20; rest 40 counts between sets;

Hammer seated iso-lat pull downs, rep cadence same for back off sets of Klokov press:
40 X 30, 30, 45 X 20; rest 40 counts between sets;

Hammer machine seated lateral raises, rep cadence same as back off sets of Klokov press:
80 X 26, 18, 14, rest 40 counts between sets;

Seated leg press, regular rep cadence: 220 X 15.

MAG-10 pulse.

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