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L-bomb10's Indigo-3G Log
 

l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

PB Andy wrote:
yeah that's testosterone-sapping music, lol!

Haven't been in here for awhile but you look way leaner since last time.



The idea is to focus IN SPITE OF the music, lol.

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l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

am brain candy, Flameout & curcummin

9:50
4 caps IG3

10:50
start sippin' 4 scoops SWF

finished up what was left of last night's deadlift pattern

RDL 5 x 5, 135lbs
high pull 5 x 5, 135lbs

2 plate prower push 10 x 30yds (decided to "pay the prowler" in advance for st patty's shenanigans)

on my way to chipotle to get myself a bowl, minus the tortilla :)

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l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

Yesterday's HFS

Squat 3x3, 225lbs
Deads 3x3, 275lbs

hitting the squat pattern up today, so should be more to report later

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l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

HFS Squat pattern

6caps indigo
4 scoops surgeWF

Squat 3 x 3, 225lbs
Deads 3 x 3, 275lbs

Leg Press 2 x 5, 280lbs
Leg Press 15 sec Cluster Sets 2 x 5, 300lbs

Prowler Push (50lbs instead of the usual 90)
3 x 60yds

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corstijeir
Level 100

Join date: Mar 2010
Posts: 3447

l-bomb10 wrote:
HFS Squat pattern

6caps indigo
4 scoops surgeWF

Squat 3 x 3, 225lbs
Deads 3 x 3, 275lbs

Leg Press 2 x 5, 280lbs
Leg Press 15 sec Cluster Sets 2 x 5, 300lbs

Prowler Push (50lbs instead of the usual 90)
3 x 60yds


300 for 3 very soon! Way to pull, and nice squatting! Though you might find this video inspirational...

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BobFather5
Level 10

Join date: Mar 2003
Posts: 342

Hey L-Bomb, saw that the womens VB team is going to Hawaii, as a trainer, will you be getting to go? That would be a great trip to take:)

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HawaiiTunya
Level 10

Join date: Aug 2007
Posts: 4686

BobFather5 wrote:
Hey L-Bomb, saw that the womens VB team is going to Hawaii, as a trainer, will you be getting to go? That would be a great trip to take:)


That would be awesome for you L-Bomb. I'm sure it would be over on Oahu so I would probably not get to meet you. However, if you get to make the trip you'll love it.

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l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

HawaiiTunya wrote:
BobFather5 wrote:
Hey L-Bomb, saw that the womens VB team is going to Hawaii, as a trainer, will you be getting to go? That would be a great trip to take:)


That would be awesome for you L-Bomb. I'm sure it would be over on Oahu so I would probably not get to meet you. However, if you get to make the trip you'll love it.


didn't get to go on the trip this year as they already had the travel booked before I was hired--maybe next year, because it would be awesome to get in a workout with you!

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l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

Brain Candy
Curcummin
Flameout
6 CAPS IG3
4 scoops SWF
HFS Deadlift Pattern

Squat 3 x 3, 225lbs (last rep on this video is a bit suspect, but otherwise happy with it)


Deadlift 3 x 3, 275lbs

Platform Deadlift 2 x 5, 275lbs


Platform Deadlift 15sec Cluster 2 x 5, 285lbs
The video is me attempting 290 (a PR from the floor, let alone a platform!), but I could only get it once and had to drop down to 285 to complete the sets.


RDL 6 x 4, 155lbs
Clean High Pull 6 x 4, 155lbs
The videos are technique checks--LET ME KNOW WHAT YOU THINK, CT!




finish SWF, cliff bar protein chocolate brownie, gatorade recovery shake


Interesting side note: tom osborne walked in on my workout today--lucky for me, I had just put my shirt back on!

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l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

BobFather5 wrote:
Hey L-Bomb, saw that the womens VB team is going to Hawaii, as a trainer, will you be getting to go? That would be a great trip to take:)


I wish! Got here to late to get in on the travel plans, but they like to take a trip every spring break--hopefully on that next year.

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l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

Monday 3/26

4 caps Indigo-3G
4 scoops Surge Workout Fuel

2 games pickup basketball

Lunch: pork tenterloin, 2 chicken breasts, veggie mix, peas

Lift:
Box Jumps 3 x 3
Block Clean 3 x 4, 135lbs
Clean Pull 4 x 4, 165lbs
RDL 4 x 8, 135lbs
Prowler Push 6 x 30yds, 90lbs
Windshield wiper abs 2 x 12

Finish up Surge Workout Fuel

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l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

Tuesday lift:

6 caps Indigo-3G
4 scoops Surge Workout Fuel

HFS work
Squat 3 x 5, 195lbs
Deads 3 x 5, 235lbs

Upper-body:
1DB incline press 3 x 4, 42.5lbs
Horizontal Rows 3 x 15
Rope triceps push-down 3 x 15, 70lbs
Sled Swimmer Pull 3 x 30yds, 80lbs
Timed Rope Drills 1 x :45

Finish Surge Workout Fuel

Lunch: ginger curry beef with wild rice and broccoli in a bowl, new potatoes

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l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

Wednesday:

played pickup basketball
HFS
Squat 3 x 5, 195lbs
Deads 3 x 5, 235lbs



Today (friday):
6 caps ig3
4 scoops SWF
played pickup basketball for 50 minutes

Lunch: chicken breast, rice pilaf, veggies, 1/2 baked potato

lift:
Pull-up negatives 3 x 2 x 15seconds
decline push-ups 3 x 30
2db bentover row 5 x 5, 40-50lbs
Low cable row (towel handle) 2 x 6, 170lbs
Shoulder shocker 1 x 15, 25lb plate & 5lb dumbbells
3 way hammer grip work 1 x 12

finish surgeWF

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l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

SATURDAY SWOL :)

Brain Candy
6 caps Indigo-3G
2 caps Curcummin
2 caps Flameout
1 scoop Power Drive

1.5 scoops ANACONDA
4 scoops Surge Workout Fuel

Squat 3 x 5, 195lbs


Deadlift 3 x 5, 235lbs


Power Clean 3 x 5, 125lbs
power clean set #1

Power Clean set #2 (shirtless to check lat contraction)

Prowler Push 10 x 30yds, +50lbs

Finish Surge Workout Fuel + ANACONDA
Gatorade Recovery Shake

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l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

4 caps Indigo-3G
1 scoop Power Drive

4 scoops Surge Workout Fuel
1 scoop ANACONDA

Squat 4 x 4, 205lbs

squats aren't awesome but depth was passable, and dead lifts felt much easier than squat did

Dead lift 4 x 4, 245lbs

3/3 tempo pull-ups, 3 x 3
incline press 2 x max, 75lbs (15 + 12 reps)

didn't finish Surge/ANACONDA because I wasn't tired and didn't have time to finish workout as some kids needed to change their schedule.

lunch: chicken breast, serving of bbq pulled pork, green beans, sweet potato fries

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l-bomb10
Level 5

Join date: Sep 2011
Posts: 936


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l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

Yesterday's HFS
Squat 4 x 4, 205lbs
Dead 4 x 4, 245lbs


TODAY'S HFS
6 caps Indigo
scoop Power Drive
4 scoops Surge
1 scoop Anaconda


Squat 4 x 4, 205lbs
The the squat is OK, but note the cameo from THE Mike Arthur (one of the original S&C coaches at Nebraska). He told me, "you got your abs on good" :)


Dead-lift 4 x 4, 245lbs
Decline Push-ups 4 x 25

2 HOURS of basketball (MUCH longer than my usual 45 minutes or so--had extra time and extra energy today)

post workout:
finish SWF
2 chicken breasts, 2 scoops veggie mix, 2 scoops mashed sweet potatoes :)

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wallstrt
Level 5

Join date: Feb 2003
Posts: 272

Good stuff!

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corstijeir
Level 100

Join date: Mar 2010
Posts: 3447

lol that's funny from Mike! I bet you could get another inch or two out of that squat!

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l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

corstijeir wrote:
lol that's funny from Mike! I bet you could get another inch or two out of that squat!



lol, true!

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l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

6 caps ig3
Power Drive

squat 4 x 4, 205lbs


clean 4 x 4, 135lbs


post: 2 chicken breast, 2 scoops brown rice, and 3 scoops of green beans and broccoli.

Finding I don't need/want SWF when I take Power Drive--or just that I don't need it for such a short workout. A full pattern or prowler pushing would bring the need back, I'm sure :p

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corstijeir
Level 100

Join date: Mar 2010
Posts: 3447

Nice job!

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l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

Monday HFS

left my indigo at the house today :(
Power Drive
1 scoop anaconda
2 scoops swf

Squat 5 x 3, 215lbs
Dead-lift 5 x 3, 255lbs

post - chicken breast, mashed potatoes, sweet potato squares, 3 scoops veggies

Today's squat felt easier than last week's which is a great feeling when the weight is actually heavier.
starting geek to freak workout tomorrow, so anticipating being really sore. Counting on my Biotest supps to get me through!

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l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

6caps 1g3
Power Drive

3 scoops Surge Workout Fuel
1.5 scoops anaconda

Started Geek to Freak workout today--here are the day 1 numbers:
(all are one set to failure, 5 seconds up and 5 seconds down)

Pullover 12 x 45lbs
superset Yates Row 9 x 85lbs

Leg Press 9 x 185lbs

Pec Deck 8x 50lbs
superset assisted dips 8 x -80lbs

Leg Curl 10 x 60lbs

Thick Bar Reverse Curl 11 x 35lbs

Seated Calf Raise 11 x 120lbs

Manual Resistance 4-way Neck 1 x 10

Machine Crunch 10 x 105lbs

Cat Vomit x 8

post workout: chicken breast, broccoli, peas, 2 scoops new potatoes

I feel 25lbs heavier/swollen---got that pukish feeling behind my jaw during a couple of the sets. Going to stay on this for a month and see where it takes me.

Getting body comp done tomorrow, so I'll have a good "before" measurement

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l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

The Arthur Jones workout kicked my butt. I'm not the awesome kind of sore that lets you know you really moved some weight yesterday--I'm the, "I got my butt handed to me yesterday and I have the flu," kind of sore. :p

I don't feel quite right, but running around and playing basketball helped loosen me up some.

started with 6 caps indigo before playing and then ate lunch at training table. We'll see how I feel in the morning!

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