• Age: 29
• Height (inches): 69
• Weight (pounds): 158
• Occupation: Strength & Conditioning Coach
• Primary fitness goal: Gain strength
• Secondary fitness goal: Lose fat
• Calories consumed on training days: 2200
• Calories consumed on non-training: 1800
• Carb grams consumed on training days: 0
• Carb grams consumed on non-training days: 0
• 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, Kettlebells

Aloha,

Welcome to the Indigo 'ohana'. Awesome job you have and I look forward to seeing what you do with Indigo-3G.

Tunya

Welcome to the Indigo logs L-Bomb.

Your initial info there shows '0' carbs on both training and non-training days. 0 ?!? No veggies even? Fruit? The first thing you are going to need to do to take advantage of the effects of Indigo is get your carb intake in order. Most Indigo users, regardless of weight, are hitting around 200-250g/day minimum. Some of the bigger guys are more than double that.

Get into the live spills and take advantage of the information sharing that goes on in there. Chris and the Indigo vets will have you on track in no time.

I'm not taking in zero carbs - I simply don't keep up with the number of grams of anything right now (I realize that will have to change) and the form wouldn't let me post without filling those fields with a number. If they had let me enter "I have no idea," in that space, I would have. The number of calories per day are just a guess as well.

Welcome!

We'll be checking in on your log, but if you have any specific questions for Christian Thibaudeau and I, drop them into the daily Live Coaching Training Lab on the front page of TNation.

Here's today's: http://www.t-nation.com/...ing-topics/1511

[quote]Chris Shugart wrote:
Welcome!

We'll be checking in on your log, but if you have any specific questions for Christian Thibaudeau and I, drop them into the daily Live Coaching Training Lab on the front page of TNation.

Here's today's: http://www.T-Nation.com/...cs/1511[/quote]


Great! I should have my indigo shipment in by monday or tuesday. I have two weeks left on I, Bodybuilder, so I'm going to finish that out then start the indigo project instead of program hopping. I will be reading the livespills until then to go ahead and start getting my nutrition end on the right track.

In Strength,
Lauren

oh, and I hit the wrong button on the crowded gym thing. I have space to do what I need, but I am limited on machines - I have power racks, plates and dumbbells. The only machine I have access to is a leg press. Not really a big deal, but it gets old not having a lat pull or seated row.

finally remembered a back shot today. My back and arms gain size and get cut pretty well on almost any quality training program - my legs and mid-section don't follow suit unless the diet side is on point as well. The combination of great diet and indigo3G should be awesome!

Starting the indo strength program in 11 days!

I give you lots of credit for having the willpower to hold off on jumping in to the new program...the 11 day countdown would be driving me crazy! Good luck and good training!

You didn't have any pics yet when I welcomed you before...great to have another female in the mix. :-)

After tomorrow, one more week on IBB until I start the strength program! I'm on the road in Stillwater, OK today with our basketball team, so here's the improvised nutrition and workout plan:

6:30am Indigo

7:20am Head down to the hotel fitness center with some OJ/cranberry juice mix and a slice of bacon instead of my usual SURGE.

Workout (first exercise of each pair light and FAST dynamic pre-activation):
Plyo Push-ups (5 x 3) paired with flies (1 x 3, 1 x 4, 4 x 5, 20lb dbs)
DB Bench (5 x 3, 30lb dbs) paired with incline flies (1 x 3, 1 x 4, 4 x 5, 15lb dbs)
DB Triceps Press (5 x 3, 25lb dbs) paired with triceps extension (1 x 3, 1 x 4, 4 x 5, 25lb dbs)

8:10 Hotel Breakfast:
apple-cinnamon oatmeal packet, mini poppyseed muffin, couple slices of bacon, egg/sausage casserole thing, some fruit and some OJ and water. Pretty good for a free breakfast!

The hotel fitness center did not have any dumbbells higher than 30lbs, but since all of the pressing was for pre-activation, and flies are very much a weak point for me, not much of an issue!

Last week of IBB before moving on to the strength specialization!!

Bench Press From Pins
2 x 3 (150, 160)

Bench Press
6 x 3 (75, 95, 110, 115, 125, 135)

Floor Press
1 x 1, 1 x 3 (110), 1 x 1, 1 x 3 (120), 1 x 1, 1 x 3 (135), 1x Max Rep (115)


If time allows this afternoon, planning on getting the vertical jump specialization in today.

I dont have access to many machines either, just hit THibs up and ask him for a substitute exercise and he will give ya one.

Welcome btw :)

Thanks, n8tive--I love that my gym is just racks, plates and dumbbells. It does make it difficult to hit some angles, however. We'll see what CT has for me :)

Worked the total-body chest specialization IBB tuesday. Instead of the leg extension and leg curl, I did the squat pattern exercises from the strength specialization.

face pull
1 x 1 x 50lbs, 1 x 3 x 50lbs, 1 x 1 x 60lbs, 1 x 3 x 60lbs, 1 x 22 x 40lbs
lateral raise
4 x 3 x 5,10,15,20lbs, 1 x 25 x 10lbs

Floor Triceps Extension;
1 x 1 x 55lbs, 1 x 3 x 55lbs, 1 x 1 x 65lbs, 1 x 3 x 65lbs, 1 x 15 x 55lbs
Incline Seated DB Curl
4 x 3 x 15,20,25,30lbs, 1 x 18 x 15lbs

Leg Press
4 x 5 x 120, 150, 180, 200lbs
1 x 5 cluster x 225lbs

Front Squat
3 x 7 x 135lbs

Bulgarian Split Squat
3 x 7 x 95lbs

Leg Extension
3 x 7 x 70,70,90lbs

Felt good to test out part of the strength program before tealling hitting it next week. j

WORKOUT NUTRITION

Indigo-3G 40 minutes prior to starting to sip on Surge and continued through the lift
Immediately post-workout, protein and creatine mix (2 scoops protein, 1tbsp creatine)

Back to chest specialization tomorrow!!

IBB chest specialization Wednesday:

pre-workout:
indigo 60 minutes before 2 scoops of SURGE

Power "Circuit" A
Bench From Pins
7x 2 @ 145lbs
Floor DB Fly
7x 2 @ 20lbs
DB Bench
7x 2 @ 50lbs

Power "Circuit" B
Triceps Ext. from Pins
3x 2 @ 60lbs
Floor DB Triceps Ext.
3x 2 @ 30lbs
Rope Triceps Push-down
3x 2 @ 70lbs

Post-workout:
Finish the Surge and a muscle-milk collegiate bar

Weight went up on everything but DB flies this week (my shoulders just can't seem to figure them out yet).
Feeling very strong at the finish of the lift. Most definitely going to hit a second workout tonight--probably the deadlift pattern accessory lifts from the strength specialization.

Workout #2

I have a workout buddy with a knee issue, so I beat him to the gym to do a couple of leg things first, then let him pick a few exercises--what resulted is as follows.

Indigo 1hr prior, then start sipping SURGE 15 minutes before.

Platform Deadlift (stand on plates)
4 x 5, 200lbs
1 x 5, 215lbs, 15 sec cluster

Clean High Pull
3 x 7, 135lbs

(enter adam)
Push Press
4 x 5, 95-105lbs

RDL
3 x 7, 135, 135, 155lbs

Upright Row
3 x 6, 65lbs

Close Grip Bench Press Burnout Drop set:
85lbs x 20reps, 75lbs x 10 reps, 65lbs x 5reps, 45lbs x 21reps

Pull-ups
10 x 2

Bent-over Barbell Row
20 x 10, 45lbs (30sec interval)

Post-workout Nutrition
Finish what's left of SURGE
Salad with balsamic dressing and blackened ahi tuna on top (SO good) and can o' beans

:)

Tomorrow's an off day for IBB, I'm thinking speed spec workout.

Speed Spec Workout

Pre workout: indigo, 2 scoops Surge (drank throughout)

Broad Jump Reset 5 x 5
Depth Jumps for distance 5 x 5

Power Clean From Hang 5 x 5, 95lbs

Broad Jump (continuous) 5 x 5
Jump Lunges (alternate) 5 x 5 per leg

RDL 5 x 5, 145lbs

Bulgarian Squat Jumps w/Knee Tuck 5 x 5 per leg
Tuck Jumps 3 x 10

Reverse Hyper on Swiss Ball 3 x 10

Post-workout nutrition:
1 scoop Surge
3 protein bars (150calories, 11grams protein, 17g carbs, 6 grams fat)

Workout number two --legs are done, probably going to hit some bodyweight squats and lots of dumbbell accessory work tonight with my training buddy.

Quck Workout at my apt. complex gym tonight:

I3G, Surge pre-workout

face pull drop sets--
to eyes 4 x 10
to neck 4 x max
to chest 4 x max

db triceps extension and press
1 x 40 x 25 lbs

"bat wings"
2 x 30 x 10lbs

1 scoop protein and water and can o' beans post workout

Do you work with the UT men's basketball? Or another school in Texas? Either way, very cool, and i read in the spill you were once in Columbus, where i currently live, so good to have you on board and i look forward to watching your progress with your training experience and Indigo.

IBB friday chest spec

plyo push-up from bench
6 x 3
DB Fly
1 x 3, 1 x 4, 4 x 5
all sets 25lbs

bench press
6 x 3
all sets 70lbs
Incline DB Fly
1 x 3, 1 x 4, 4 x 5
all sets 20lbs

close grip bench press
6 x 3
all sets 55lbs
triceps ext.
1 x 3 , 1 x 4, 4 x 5
all sets 55lbs

leg press, no weight
2 x 30

post workout--surge workout fuel and muscle milk collegiate bar

after hitting bulgarian split squats tuesday, and then the speed spec wednesday, my quads were in failure yesterday going down stairs from my office. It felt like trying to get down to the subway to get to the hotel after the boston marathon 4 or 5 years ago. I had to walk down backwards to keep from falling!

Felling fresh after the workout--going to try and wake the legs up again tonight and some indian club work to loosen up my shoulders/chest.

getting ready to hit the gym and took a quick mid-section pic. Little over a week on indigo and things are starting to slim down compared to my previous pictures. Consistency with nutrition is the key!

Last day of IBB here in about an hour--going to kill it and get ready for the strength beating :)