The Intelligent & Relentless Pursuit of Muscle™
Indigo Project Logs
 
Ironman's Indigo-3G Protocol
 

StandTall
Level 100

Join date: Dec 2006
Location: Texas, USA
Posts: 1037

ironman wrote:
Background

Between 3/19 and 4/15, I did a 2 week velocity diet with twice weekly pulse fasts, followed by a 2 week transition ( 1 healthy solid meal in week 1 and 2 hsm's in week 2), with a weekly pulse fast.

I have been back on a full dose of Indigo for a little over three weeks now (starting during my second transition week), and am in my second week of 6x weekly workouts (compared to the 3-4x weekly workouts over the past 7 months). I have also been consuming between approximately 300-400 grams of clean carbs, along with lean protein, healthy fats, veggies and 1 serving of fruit per day. I went a little overboard on the Finnibars last week, so am limiting myself to one per day prior to workouts. I chose to skip the measurements the past several weeks in order to give my boday a chance to get used to the Indigo and the vastly increased carbs. However, I did take a picture today and will do full measurements and take pics next Monday.

Observations after 3 weeks back on Indigo:

- I seem to have an increased work capacity, and can't wait to get to the gym each morning.
- Shirts that I just purchased several weeks ago are already tight in the arms, while the suit I wore to court yesterday was loose in the waist.
- I also seem to be sleeping better.


Ironman,
Looking bigger already. Keep it up.

  Post New Thread | Reply | Quote | Report
 

ironman
Level 100

Join date: Dec 2007
Location: Wisconsin, USA
Posts: 162

StandTall-

Thanks for checking in - appreciate the encouragement!

Great workout this morning. Started with foam rolling and mobility work. Did 14 jumps through-out the session.

Stress Week - Day 3

Lats

A. Kayak Rows - 4x8 70
B. Straight-arm Pulldowns w/rope - 4x8 80
C. Lat Pulldowns (sup. grip. - 2 sec hold at peak) - 4x8 180
D. DB Pulloever (2 sec. hold at peak) - 4x8 65

Biceps

E. DB Hammer Curls (2 sec hold at peak) - 4x8 45s
[active rest - rope tri ext - 3x12 60]
F. Preacher Curl - 4x8 75
[active rest - OH DB ext. - 4 x12 55]
G. Seated DB curl w/low double contraction - 4x8 35s
[active rest CG Push-ups - 4x20]

Hill Sprints x 12 (approx. 40 yds) - sprint up, walk down and go again.

  Post New Thread | Reply | Quote | Report
 

ironman
Level 100

Join date: Dec 2007
Location: Wisconsin, USA
Posts: 162

I ended up taking the day off from the gym yesterday because I had to drive to UND to pick my son up after his last final of the term. We're psyched to have him home for the summer!

I think the day off was probably a good idea because I was feeling really fried from my hill sprints the day before. I was just getting ready to start my 6th sprint out of 12 when a school bus came around the corner. It's interesting how motivating it can be to have an "audience." I exploded out of the start and just kept accelerating the whole distance through the finish line. Although I have done a lot of sprints and intervals over the years, I haven't sprinted that hard since I was in the Marine Corps 25 years ago. It felt great to fun that fast, so I ran the final 6 sprints just as hard. I felt great all day on Wednesday, but I wss feeling pretty beat up when I climbed out of bed on Thursday morning at 5 a.m. Take away lesson for me is to dial it back just a bit going forward.

  Post New Thread | Reply | Quote | Report
 

ironman
Level 100

Join date: Dec 2007
Location: Wisconsin, USA
Posts: 162

I worked hard in the gym this morning, but feel like the workout was sub-par. I felt tired and the weights just felt heavy. I would normally just push through my workouts on days like this, grinding out the sets if necessary. However, for the sake of "chasing performance rather than fatigue," I cut way down on my workload, trying to keep everything explosive, with good form.

This meant I needed to lower the weight on many sets. I also stopped the foundation work after the 3rd set, and only did 1 set of the first accessory exercise before calling it a day.

Stress Week - Day 4 - Dead Pattern

Foam Rolling, mobility work, and some band pull-aparts. Did 14 jumps trhough-out the workout.

HFSW

A. Power Clean from Hang - 4x8 115
B. Push Press - 4x8 135 (only exercise that felt good today)
C. Front Squat - 2x8 135 (left knee felt a bit crunchy, so stopped after 2 sets)

FW

D1. Top-half deadlift from pins - 3x8 405
D2. Deadlift - 3x8 365, 385, 385 (bar usually flies up at this weight - not today! Decided not to grind out a 4th set)

Acc. Work

E. Power Clean from Hang - 1x4 115 (totally fried, so I called it a day)

I think I made the right call on cutting back today, but would be interested to hear what other people think. Back at it for the bench pattern tomorrow. Hopefully, I will recover through-out the day today.


  Post New Thread | Reply | Quote | Report
 

ironman
Level 100

Join date: Dec 2007
Location: Wisconsin, USA
Posts: 162

I didn't get a chance to log over the weekend, so will get caught up today.

Saturday 5/5/12 - Stress Week - Bench Pattern

Felt much better this morning than yesterday; didn't feel quite so beat up. Good workout!

Foam rolling and mobility work. Did 14 jumps through-out the workout.

HFSW

A. Power Clean from Hang - 4x8 115
B. Push Press - 4x8 135
C. Front Squat - 4x8 165

FW

D1. Top-half bench from pins - 4x8 225, 275, 275, 275
D2. DB Bench - 4x8 60, 70, 80, 80

Acc. Work

E. Speed Bench - 4x6 135
F. Incline DB Bench - 4x8 75
G. Decline Bench - 4x8 185

  Post New Thread | Reply | Quote | Report
 

ironman
Level 100

Join date: Dec 2007
Location: Wisconsin, USA
Posts: 162

I had kind of a weird experience on Saturday morning when I went to take my Brain Candy. My remaining bottles had somehow gotten pushed to the back of the cupboard. When I couldn't find any, I felt a brief moment of mild panic, wondering how I was going to wake up quickly enough to get ready for my early morning workout.

Luckily, I found my BC and quickly slammmed one. Until that moment I had questioned whether BC was doing anything for me. I think my response when I thought I didn't have any answered the question for me. I also noticed that I didn't mind, and even rather enjoyed mingling at a horse show over the weekend. Although I'm an easy going, friendly guy, I am usually fairly reserved and mingling can be a little painful sometimes. Time to order more BC!

  Post New Thread | Reply | Quote | Report
 

ironman
Level 100

Join date: Dec 2007
Location: Wisconsin, USA
Posts: 162

I had a scheduled day off from the gym yesterday, but still ended up doing a bunch of physical labor when my wife talked me into helping her tear down and load the trailers after a horse show. My lower back was feeling a little sore this morning, probably due to the fact that I manhandled a bunch of tack trunks by myself that were more than likely two-person lifts. Sometimes it's hard not to show off a little. I will try to be smarter next time!

  Post New Thread | Reply | Quote | Report
 

ironman
Level 100

Join date: Dec 2007
Location: Wisconsin, USA
Posts: 162

Great workout this morning. Shock week - squat pattern.

Started with foam rolling and mobility work. Also added in 14 jumps through-out the workout.

HFS

5x6 all

A. Power Clean from Hang - 125
B. Push Press - 135
C. Front Squat - 175

Foundation Work

5x6 all

D1. Top Half Squat - 365
D2. Box Squat - 185

Accessory Work

E. Jump Squat - 5x6 95

Ran out of time and had to get to the office to prepare for a motion hearing.


  Post New Thread | Reply | Quote | Report
 

ironman
Level 100

Join date: Dec 2007
Location: Wisconsin, USA
Posts: 162

It's been a while since I logged nutrition, so here's my intake for today:

5:20 Wake-up
5:25 Brain Candy
5:30 4 caps Indigo-3G
6:10 1 FINiBAR
6:55 Start Peri-workout nutrition - 3 Scoops Surge Workout Fuel, 3 scoops MAG-10 (old formula), and 1 scoop Anaconda (old formula)
7:10 Workout - Stress Week - Squat Pattern
9:15 3 rice cakes; 2 scoop Metabolic Drive Shake; 1 serving mixed fruit (grapes, pineapple, melon); 2 caps Flameout; 5000 IU Vit D3
11:00 4 caps Indigo-3G
12:00 Roast Chicken; brown rice; broccoli; greek yogurt
3:00 Brown rice with 2 scoops Metabolic Drive and water; 1 FINiBAR; lima beans; 2 caps Flameout
[planned]
5:45 4 caps Indigo-3G
6:45 NY Strip; asparagus; rice pasta
9:30 2 TBSP Natural PB; 2 caps Flameout
11:00 Lights Out

  Post New Thread | Reply | Quote | Report
 

ironman
Level 100

Join date: Dec 2007
Location: Wisconsin, USA
Posts: 162

Didn't have any Brain Candy this morning and was definitely dragging a little bit when I got to the gym. My knees were still a little crunchy (maybe still from the hill sprints last week?), so I lowered the weights on the front squats. My shoulders also felt pretty beat up after the power cleans, but I was able to keep everything explosive on the overhead pressing work.

Shock Week, Day 2 - Overhead Pattern

Foam rolling and mobility work.

HFSW

A. Power Clean from Hang - 5x6 115
B. Push Press - 5x6 135
C. Front Squat - 5x6 135

Foundation Work

D1. Top-Half Seated Shoulder Press from Pins - 5x6 165
D2. DB Military Press - 5x6 50

Acc. Work

E. MB Overhead Throws - 5x6 15 lb MB
F. Standing DB Shoulder Press (alt. arms) - 5x10 40


  Post New Thread | Reply | Quote | Report
 

ironman
Level 100

Join date: Dec 2007
Location: Wisconsin, USA
Posts: 162

Received a Biotest order today and they had thrown in another free 4-pack of Brain Candy! Gotta love Biotest, although I wish they would quit making great supplements I can't live with-out!!

  Post New Thread | Reply | Quote | Report
 

ironman
Level 100

Join date: Dec 2007
Location: Wisconsin, USA
Posts: 162

Great workout this morning. I was excited to not have to do the HFSW this morning - felt good to change it up!

Shock Week - Day 3

Lats

A. Kayak Rows - 5x8 80
B. Straight-arm Pulldowns w/rope - 5x10 90
C. Lat Pulldowns (sup. grip. - 2 sec hold at peak) - 5x10 190
D. DB Pullover (2 sec. hold at peak) - 5x10 65

Biceps

E. DB Hammer Curls (2 sec hold at peak) - 5x10 45s
[active rest - rope tri ext - 5x12 60]
F. Preacher Curl - 5x10 95
[active rest - OH DB ext. - 5 x12 55]
G. Seated DB curl w/low double contraction - 5x10 35s
[active rest CG Push-ups - 5x20]

My right ankle has been sore ever since the squat pattern on Monday. It srated hurting during the squat jumps. I decided to forgo the jumps during today's workout. My right elbow is feeling good, which I would chalk up to the 3 ART sessions over the past two weeks. I'm looking forward to another session next week.

  Post New Thread | Reply | Quote | Report
 

ironman
Level 100

Join date: Dec 2007
Location: Wisconsin, USA
Posts: 162

Nutrition for today:

5:15 Wake-up
5:20 Brain Candy
5:30 4 caps Indigo-3G
6:10 1 FINiBAR
6:55 Start Peri-workout nutrition - 3 Scoops Surge Workout Fuel, 3 scoops MAG-10 (old formula), and 1 scoop Anaconda (old formula)
7:10 Workout - Shock Week - Lats/Biceps
8:45 Steel-cut oats, wih 3 scoops Metabolic Drive (banana flavored) and h20 as "milk;" 1 banana; 2 caps Flameout; 5000 IU Vit D3
11:00 4 caps Indigo-3G
[planned]
12:00 Roast Chicken; brown rice; asparagus; small serving greek yogurt
3:00 3 Rice cakes; tuna; lima beans; 2 caps Flameout
6:30 4 caps Indigo-3G
7:35 [date night with CCR, my spouse - heading to Pier] 2 pork chops; green beans; sweet potato. will probably have a guiness, or glass of pinot gris.
10:30 2 TBSP Natural PB; 2 caps Flameout
11:00 Lights Out

  Post New Thread | Reply | Quote | Report
 

ironman
Level 100

Join date: Dec 2007
Location: Wisconsin, USA
Posts: 162

Good workout this morning

Shock Week - Day 4 - Dead Pattern

Foam Rolling, mobility work, and some overhead band pull-aparts. Did 14 jumps through-out the workout.

HFSW

A. Power Clean from Hang - 5x6 115, 95, 95, 95, 95 [wasn't explosive enough at 115 today]
B. Push Press - 5x6 135
C. Front Squat - 5x6 135 [knees still a little stiff from hill sprints last week]

FW

D1. Top-half deadlift from pins - 5x6 405 [need to get some straps]
D2. Deadlift - 5x6 335, 365, 385, 405, 425

Acc. Work

E. Power Clean from Hang - 5x5 95
F. Weighted Back Ext. - 5x10 45 plate

I loved it when an old-timer (Wilford Brimley look-alike) came up to me after my last set of deads and told me I was lifting some serious weight. I thanked him and told him I was working hard to get strong. Can't wait until I get the same kind of response to my bench and squats.

  Post New Thread | Reply | Quote | Report
 

ironman
Level 100

Join date: Dec 2007
Location: Wisconsin, USA
Posts: 162

I didn't get a chance to log over the weekend, so will get caught up today.

Friday 5/11/12 - Shock Week - Bench Pattern

Started with foam rolling and mobility work. Did 14 jumps scattered through-out the workout.

HFSW

A. Power Clean from Hang - 5x6 125
B. Push Press - 5x6 135
C. Front Squat - 5x6 155

FW

D1. Top-half bench from pins - 4x6 245, 275, 285, 295; 1x4 315 [speed slowed down on 4th rep, so I ended the set rather than trying to grind out the final resps]
D2. DB Bench - 5x6 70, 80, 80, 80, 80

Acc. Work

E. Speed Bench - 5x6 145
F. Incline DB Bench - 5x6 85

  Post New Thread | Reply | Quote | Report
 

ironman
Level 100

Join date: Dec 2007
Location: Wisconsin, USA
Posts: 162

I spent the weekend in Cedar Rapids, Iowa at the Kirkwood Spring Break Reining Show. It was my first show with a new horse and we got along really well. We tied for 2nd place (out of 28)in the Rookie class with a score of 70. Although we had a few issues in our other two classes, we had a lot of success and have some good things to build on for the next show.

I'm relatively new to the sport of reining, so I it has been easy for me to get a little intimidated at the shows. This weekend I decided to treat the show like I do one of my workouts. When I go to the gym, I have my plan for the day's workout and I just go about my business, not worrying if someone else can lift more than I do. I just bust my butt as hard as I can and try to get better. At the show, I didn't worry about the other riders and how long they have been riding or how much money they've won. I told myself I deserved to be there just as much as anyone else. This new strategy helped keep me calm, which in turn kept my horse, Chico, calm. Calm is good in reining! I also believe the brain candy came in handy!!

  Post New Thread | Reply | Quote | Report
 

ironman
Level 100

Join date: Dec 2007
Location: Wisconsin, USA
Posts: 162

My nutrition was solid over the weekend, even though I was at a horse show. Last summer on my first run-through with Indigo, the horse shows tripped me up and really hindered my progress. My goal is to not let this happen this summer. The above picture was taken on Friday, 5/11. I will have to get Nater77 to make a side-by-side comparison of my 3/19 picture and the 5/11 one. My progress on Indigo this time has been amazing!

  Post New Thread | Reply | Quote | Report
 

ironman
Level 100

Join date: Dec 2007
Location: Wisconsin, USA
Posts: 162

Another great workout this morning. Peak Week - squat pattern.

Started with foam rolling and mobility work. Also added in 10 jumps through-out the workout.

HFSW

3x4 all

A. Power Clean from Hang - 135, 145, 145
B. Push Press - 145
C. Front Squat - 165

Foundation Work

3x4 all

D1. Top Half Squat - 385
D2. Box Squat - 185

Accessory Work

E. Jump Squat - 3x4 95
F. Bulgarian Split Squat 3x12 25s
G. Leg Press (1 leg at a time) - 3x12 90

  Post New Thread | Reply | Quote | Report
 

ironman
Level 100

Join date: Dec 2007
Location: Wisconsin, USA
Posts: 162

"Woke-up" at 5:00 a.m. this morning after a relatively sleepless night, with a headache, sore throat and upset stomach. I hate missing workouts for illness, but there was just no way I was going to even make it to the gym, let alone through a workout. I went back to bed for several hours and then headed to the office because I had a brief due today.

I haven't felt like eating anything yet, but have done 5 MAG-10 pulses (original formula). Will try to eat something this evening and hopefully get some sleep. Don't plan on missing another workout tomorrow!

  Post New Thread | Reply | Quote | Report
 

ironman
Level 100

Join date: Dec 2007
Location: Wisconsin, USA
Posts: 162

I got a good night sleep and woke up feeling way better than I did yesterday. Really glad I could get back in the gym today!

Peak Week, Day 2 - Overhead Pattern

Foam rolling and mobility work. Did 14 jumps through-out workout.

HFSW

A. Power Clean from Hang - 3x4 135
B. Push Press - 3x4 155
C. Front Squat - 3x4 185

Foundation Work

D1. Top-Half Seated Shoulder Press from Pins - 3x4 185
D2. DB Military Press - 3x4 60

Acc. Work

E. MB Overhead Throws - 5x6 15 lb MB
F. Standing DB Shoulder Press (alt. arms) - 3x12 50

* Did backwards walk upstairs with 25 dbs x 5 (each set was 2 times up and down the stairs).

  Post New Thread | Reply | Quote | Report
 

stew2310
Level 4

Join date: May 2008
Location:
Posts: 133

Just read thru the log, sick progress since you got back on track! Keep up the hard work man

  Post New Thread | Reply | Quote | Report
 

ironman
Level 100

Join date: Dec 2007
Location: Wisconsin, USA
Posts: 162

stew2310 wrote:
Just read thru the log, sick progress since you got back on track! Keep up the hard work man


Thanks, stew2310- appreciate the kind words! I will keep busting my ass and hope to continue the sick progress!!

  Post New Thread | Reply | Quote | Report
 

nater77
Level 100

Join date: Oct 2002
Location: Minnesota, USA
Posts: 143

Dude,

You're killin' it brother! Keep up the good work.

  Post New Thread | Reply | Quote | Report
 

ironman
Level 100

Join date: Dec 2007
Location: Wisconsin, USA
Posts: 162

Thanks, Brother - can't wait to get down to Houston to train with you!

  Post New Thread | Reply | Quote | Report
 

ironman
Level 100

Join date: Dec 2007
Location: Wisconsin, USA
Posts: 162

Great workout this morning. As usual, started with foam rolling and mobility work. Did jumps through-out the workout, but they weren't explosive (and my left ankle started to hurt a little), so I ctopped after 8 jumps.

Peak Week - Day 3

Lats

A. Kayak Rows - 3x10 80
B. Straight-arm Pulldowns w/rope - 3x12 90
C. Lat Pulldowns (sup. grip. - 2 sec hold at peak) - 3x12 180
D. DB Pullover (2 sec. hold at peak) - 3x12 70

Biceps

E. DB Hammer Curls (2 sec hold at peak) - 3x12 50s
[active rest - rope tri ext - 3x12 60]
F. Preacher Curl - 3x12 115
[active rest - OH DB ext. - 3x12 65]
G. Seated DB curl w/low double contraction - 3x12 40s
[active rest CG Push-ups - 3x20]

  Post New Thread | Reply | Quote | Report