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Hawkins14's Indigo-3G Log
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hawkins14
Level 5

Join date: Jul 2011
Posts: 89

  • Age: 22
  • Height (inches): 72
  • Weight (pounds): 195
  • Occupation: Personal Trainer
  • Primary fitness goal: Improve performance
  • Secondary fitness goal: Gain strength
  • Calories consumed on training days: 3000
  • Calories consumed on non-training: 2500
  • Carb grams consumed on training days: 250
  • Carb grams consumed on non-training days: 200
  • Days per week I train: 3
  • The time of day I train is: Morning
  • When I train, my gym is: Crowded
  • I have access to the following pieces of equipment: Prowler/Sled, Large tire, Bands, Chains, Kettlebells

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hawkins14
Level 5

Join date: Jul 2011
Posts: 89

It's meant to say 7 days per week I train. Quite often 2 or 3 times per day.

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hawkins14
Level 5

Join date: Jul 2011
Posts: 89

I am currently Looking to increase performance and strength for rugby as well as improve body composition. I will be following the strength HP mass programme whilst utilising the specialisation workouts on top.
I will be playing a fair bit of 7s rugby over summer and need to do some speed training and muscular endurance work for that, however I'm not entirely sure how to structure it in along with the programme. My guess would be as with prowler work to build up volume slowly over time.

Training several times a day won't be a problem as I'm at uni but finish in a month and will be able to commit 100% to this without having anything to hinder me.
Any advice is always appreciated.

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Chris Shugart
Director of Content

Join date: Oct 2002
Posts: 17381

Welcome aboard! Be sure to hit us with any questions you may have in the daily "Live Coaching" Training Lab on the front page of TNation. We'll be sure to see them there.

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hawkins14
Level 5

Join date: Jul 2011
Posts: 89

Thanks CS, will be sure to post my questions in your direction.

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HawaiiTunya
Level 10

Join date: Aug 2007
Posts: 4714

Aloha Hawkins,

Welcome to the Indigo 'ohana'. Some of this information you might all ready be aware of, 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. I have been informed I must add my name/log to the warning list (per BobFather5). WARNING: Do not go to HawaiiTunya's log when you're hungry as she loads food porn.
18. Oh yes...fruit...only eat it early in the morning's.
19. 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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hawkins14
Level 5

Join date: Jul 2011
Posts: 89

Ok last post didn't work Im guessing.

High frequency strength workout exercises and weights:
Back squat: 90kg
Bench press: 70kg
Deadlift: 120kg

These weights were worked out on feel and are currently what feel comfortable when focusing entirely in being explosive. They also happen to be around 50% of my 1RM so I'm not sure if that's a pattern or not. Except squat which is more likely 55-60%.
Currently still waiting on indigo to arrive, ETA is Monday says the fed ex email. So until then I'm just focussing on the high frequency strength work and the some bits and pieces including power holds, band holds and other upper back work as I figured you can't really go wrong there. I'm also practicing the power clean from hang as had a hideous technique before so getting that broken down and sorted out before I try and progress with it and include it into my programme as part of the workout.
Any advice on foods would be good, I'm aware to stay away from wheat, I did this anyway to be honest. I hear rice is a good choice, this pleased me as I'm a big big fan of rice.

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hawkins14
Level 5

Join date: Jul 2011
Posts: 89

Thanks for the advice HT. didnt realise you posted that, I was writing up my other post.
Will be as active as I can on the spills.

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hawkins14
Level 5

Join date: Jul 2011
Posts: 89

Indigo came 2 days ago, started yesterday.

Meals included whole chicken and rice with potatoe

Chicken and vegetables for dinner.

Rice cakes with peanut butter between meals when hungry.

Workout was just a play around as wasn't in my normal gym so just did some bits and pieces.

Today: indigo 3G at 8.30am

Rice cakes and left over vegetables for breakfast

Indigo 3G at 1.15

Roast beef and vegetables, with rice cakes at 2.30

Indigo 3G 5.15

Workout at 6pm with peri workout nutrition.

Dinner at 7.- undecided yet

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hawkins14
Level 5

Join date: Jul 2011
Posts: 89

Day 5 - down 4kgs already. With strength still the same but with increased energy levels.
eating so much too been having 400-500g of carbs per day.
Can anyone tell me which compounds negate or diminish the effects of indigo?

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hawkins14
Level 5

Join date: Jul 2011
Posts: 89

After a week of doing weighted overhead power holds my over head pressing variations finally feel not only explosive but secure and correct. Before I got pains in various areas of my shoulders so it pushed me away from doing exercises like push press and military press, I ended up relying on overhead pressing from pins or top half seated overhead press.

Basically minimal range of motion exercises.
Today I did the strength programme overhead day and all exercises on there felt like they were executed correctly and are finally working the right area. WITH NO PAIN! Thanks CT

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Lonnie123
Level 5

Join date: Jun 2004
Posts: 6235

Thats awesome Hawkins. Many people are reporting "fixing" their shoulder problems with these methods, myself included.

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hawkins14
Level 5

Join date: Jul 2011
Posts: 89

Yea I had been reading about you guys success with it so am pleased that I have now experienced it. im hoping it improves my hand off in rugby.
Thanks for he support Lonnie

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hawkins14
Level 5

Join date: Jul 2011
Posts: 89

7s tomorrow. Time to really test out indigo to the max.

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hawkins14
Level 5

Join date: Jul 2011
Posts: 89

After 7 days on indigo I'm down 5kg!!!! Arms and shoulders looking much leaner, now to trim the bit off my lower abs.
Strength still as it was. Chucked a heavy single deadlift in today felt great and easy.

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iDrDan
Level 5

Join date: Oct 2011
Posts: 1254

I hadn't checked out your log yet. Good to see you aboard the Indigo team and I hope to see you succeed with Indigo! I'll keep checking up with you though.

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hawkins14
Level 5

Join date: Jul 2011
Posts: 89

Thanks buddy

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hawkins14
Level 5

Join date: Jul 2011
Posts: 89

As of Monday i shall be starting my new split of front squats monday, bench press tuesday, biceps and lats wednesday, deadlift thursday and overhead press friday. using CT's layering system approach to all the lifts.

im currently using indigo 3-g, anaconda pre and during training and 1-2 pulses of MAG-10 per day.

i havn't tested my true 1 rep maxs in a while but with good technique they are:
squat ~ 170kg
bench ~ 125kg
Deadlift ~ 200kg

interested to see how results will fair when focusing on 4 lifts per week.

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hawkins14
Level 5

Join date: Jul 2011
Posts: 89

29th December

Overhead press

Max ramp:
40,40,45,45,50,50,55,55,60,60 X3
65,70,75,80 X1

Clusters:
60 X 6,7,12 ( too light)

HDL no leg drive:
40kg X 5,4,3,2,1
X 5,4,3,2,2
X 5,4,3,2,2

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hawkins14
Level 5

Join date: Jul 2011
Posts: 89

Overhead press:

40,40,45,45,50,50,55,55,60,60kg X 3
65,70,75,80kg X 1

Clusters:
65kg X 6,7,12

HDL:
40kg X 5,4,3,2,1
X 5,4,3,2,2
X 5,4,3,2,2

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hawkins14
Level 5

Join date: Jul 2011
Posts: 89

1st January:

Bench Press

max ramp:
60,65,70,75,80,85,90,95,100kg X 3
105, 110, 115, 120kg X 1

Clusters:
105 X 4,3,2

HDL:
80 X 5,4,3,2,1
X 5,4,3,2,1
X 5,4,3,2,1

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hawkins14
Level 5

Join date: Jul 2011
Posts: 89

2nd januray:

day off

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hawkins14
Level 5

Join date: Jul 2011
Posts: 89

3rd january:

deadlift

Max Ramp:
60,70,80,90,100,110,120,130 X 3
140,150,160,170,180 X 1 (set up poorly for 180 so although easy i stuck with that weight for the day)

Clusters:
160 X 4,3,1

felt sluggish after last cluster set so called it a day

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hawkins14
Level 5

Join date: Jul 2011
Posts: 89

4th jan:

Overhead press

Max ramp:
40,40,45,45,50,50,55,60,60kg X3
65,70,75,80,85kg X 1

Clusters:
75 X 2,3,5

HDL:
45 X 5,4,3,2,1
X 5,4,3,2,1
X 5,4,3,3,2

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hawkins14
Level 5

Join date: Jul 2011
Posts: 89

sunday 6th jan:

conditioning and bicep pump work

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