The Intelligent & Relentless Pursuit of Muscle™
Indigo Project Logs
 
L-bomb10's Indigo-3G Log
 

l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

6caps 1g3
Power Drive

3 scoops Surge Workout Fuel
1.5 scoops anaconda

(all are one set to failure, 5 seconds up and 5 seconds down)

Pullover 10 x 55lbs
superset Yates Row 10 x 85lbs

Leg Press 11 x 185lbs

Pec Deck 10 x 50lbs
superset assisted dips 9 x -80lbs

Leg Curl 13 x 60lbs

Thick Bar Reverse Curl 15 x 35lbs

Seated Calf Raise 12 x 120lbs

Manual Resistance 4-way Neck 1 x 8

Machine Crunch 12 x 105lbs



post workout: thai curry chicken, 2 scoops veggies, sweet potato fries, finish SWF/anaconda mix

  Post New Thread | Reply | Quote | Report
 

l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

Today's workout plan:

took indigo this morning and plan to HFS squat and deadlift

then play basketball and eat lunch. Should be a pretty awesome day! Not too incredibly sore from geek to freak yesterday--at least, not compared to after day one. That was brutal.

  Post New Thread | Reply | Quote | Report
 

l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

HFS:

4 caps Indigo
3 scoops Surge
1 scoop Anaconda

5 x 3, 215lbs squat


5 x 3, 255lbs dead lift

post: gatorade recovery shake

playing basketball and hitting up training table here in about 30 min :)

  Post New Thread | Reply | Quote | Report
 

l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

5caps Indigo-3G
Power Drive

3 scoops Surge Workout Fuel
1 scoop ANACONDA

(all are one set to failure, 5 seconds up and 5 seconds down)

Pullover 13 x 55lbs
superset Yates Row 12 x 85lbs

Leg Press 10 x 205lbs

Pec Deck 12 x 50lbs
superset assisted dips 8 x -80lbs

Leg Curl 10 x 70lbs

Thick Bar Reverse Curl 9 x 45lbs

Seated Calf Raise 9 x 135lbs

Manual Resistance 4-way Neck 1 x 8

Machine Crunch 12 x 115lbs

Post Workout: chicken breast, broccoli, sweet potato fries

  Post New Thread | Reply | Quote | Report
 

l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

hfs

squat 3 x 2, 235lbs

deads 3 x 2, 285lbs

  Post New Thread | Reply | Quote | Report
 

corstijeir
Level 100

Join date: Mar 2010
Posts: 3423

keep killing it!

  Post New Thread | Reply | Quote | Report
 

l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

Yesterday's Geek to Freak

8caps Indigo-3G
Power Drive

3 scoops Surge Workout Fuel
1 scoop ANACONDA

(all are one set to failure, 5 seconds up and 5 seconds down)

Pullover 8 x 65lbs
superset Yates Row 8 x 95lbs

Leg Press 12 x 205lbs

Pec Deck 8 x 65lbs
superset assisted dips 9 x -80lbs

Leg Curl 10 x 75lbs

Thick Bar Reverse Curl 12 x 45lbs

Seated Calf Raise 11 x 135lbs

Manual Resistance 4-way Neck 1 x 8

Machine Crunch 9 x 130lbs

Post Workout: 2 chicken breast, green beans, avacado

  Post New Thread | Reply | Quote | Report
 

wallstrt
Level 5

Join date: Feb 2003
Posts: 272

Nice squat L !!

  Post New Thread | Reply | Quote | Report
 

Hip Scar
Level 100

Join date: Feb 2007
Posts: 1482

Lots of good videos! Great deads and awesome squatting, you made those boys pause when they saw how much weight you were pushing... excellent. Great work girly, you look fantastic!!

  Post New Thread | Reply | Quote | Report
 

l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

Hip Scar wrote:
Lots of good videos! Great deads and awesome squatting, you made those boys pause when they saw how much weight you were pushing... excellent. Great work girly, you look fantastic!!



Thanks--trying to practice what I'm preaching to my athletes! Doing an alternate program that doesn't involve squatting and dead lifting for the next couple of weeks and I miss it already. Will make me hungry to get back after it again!

  Post New Thread | Reply | Quote | Report
 

l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

Yesterday's Geek to Freak:

(all are one set to failure, 5 seconds up and 5 seconds down)

Pullover 10 x 65lbs
superset Yates Row 9 x 95lbs

Leg Press 12 x 225lbs

Pec Deck 9 x 70lbs
superset assisted dips 9 x -80lbs

Leg Curl 9 x 80lbs

Thick Bar Reverse Curl 7 x 55lbs

Seated Calf Raise 10 x 150lbs

Manual Resistance 4-way Neck 1 x 8

Machine Crunch 10 x 135lbs

  Post New Thread | Reply | Quote | Report
 

l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

After 3 weeks playing around on machines--I've had enough and ready to get back to the barbell!

HFS Squat 3 x 6, 175lbs (using a box just to get depth/technique some extra work after the weeks off)



HFS Dead lift 3 x 6, 225lbs



post workout: gatorade recover shake and a PB & whey bar

Came back for the bench pattern in the afternoon:

IG3
Power Drive
anaconda (1.5 scoops)
swf (3 scoops)

Close grip floor press 4 x 5, 105lbs
Close grip floor press 1 x 5 cluster, 120lbs

Decline Bench 3 x 7, 120lbs
Nosebreakers 3 x 7, 65lbs
Power Flies 3 x 7, 30lb dbs

post: pulled pork, chicken breast, green beans, sweet potato fries

  Post New Thread | Reply | Quote | Report
 

l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

Yesterday's HFS & Squat Pattern

AM:
4 caps indigo
Jump Rope 6x10yds of drills, 100 cuts
2 x 5, 2 x 10, 2 x 20, 2 x 30, 2 x 40-YD sprints with 15 seconds rest between each
1:30 rest
2 x 40, 2 x 30, 2 x 20, 2 x 10, 2 x 5-YD sprints with 15 seconds rest between each

Box Squat 3 x 6, 175lbs
Deadlift 3 x 6, 225lbs

Post: gatorade recovery shake and PB & whey bar


Noon:
4caps indigo
Power Drive
1.5 scoops anaconda
3 scoops swf

Leg press 4 x 5, 275lbs
Leg press 1 x 5 cluster, 295lbs

Front squat 3 x 7, 115lbs
Bulg. Split Squat 3 x 7, 20lb dbs
Leg Extension 3 x 7, 95, 115, 135lbs

Post:
grilled chicken fajita bowl (chicken, beans, guac, corn), green beans

  Post New Thread | Reply | Quote | Report
 

l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

Wednesday's Structural Lats/Biceps

Kayak Row
3 x 6, 60lbs
Straight Arm Lat Pull w Rope
3 x 8, 90lbs
Supine Grip Lat Pull (2 second peak)
3 x 8, 130lbs
DB Pull Over (2 sec stretch)
3 x 8, 30lbs

Hammer Curl (2 second peak)
3 x 8, 17.5lbs
Rope triceps 3 x 10 (active recovery)

Barbell Curl
3 x 8, 45lbs
OH Triceps Ext 3 x 10 (active recovery)

Seated Curl (double low contraction)
3 x 8, 15lbs
Triceps Push-up 3 x 8 (active recover)

  Post New Thread | Reply | Quote | Report
 

l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

Yesterday's Workouts

AM:
SWF
squat 3 x 6, 175lbs
deads 3 x 5, 225lbs

agility ladder @ 8 drills
cone drills @ 10 reps
50 reps jump rope, 100yd stride (5x)

post: gatorade recovery shake

IG3
Lunch: 2 chicken breast, broccoli, baked potato, vanilla ice cream cone :)


PM:
2 scoops anaconda
3 scoops SwF

Push Press
4 x 5, 85lbs
Push Press cluster
1 x 5, 95lbs

Wide Grip Military Press
3 x 7, 60lbs
Barbell Front Raise
3 x 7, 55lbs
Rope Cable Upright Row
3 x 7, 70lbs

Post: Gatorade Recovery Shake

  Post New Thread | Reply | Quote | Report
 

l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

Friday afternoon's dead lift pattern.

Platform Deadlift 4 x 5, 245lbs
Platform Dead lift cluster 1 x 5, 265lbs

RDL 3 x 7, 135lbs
Clean High Pull 3 x 7, 135lbs
3 second strict shrug 3 x 7, 135lbs

  Post New Thread | Reply | Quote | Report
 

l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

Morning HFS
Squat 4 x 5, 185
Deads 4 x 5, 235
post workout: gatorade recover shake and a PB & whey bar

Came back for the bench pattern in the afternoon:

Indigo-3G
Power Drive
Anaconda (1.5 scoops)
Surge Workout Fuel (4 scoops)

Close grip floor press 4 x 5, 110lbs
Close grip floor press 2 x 5 cluster, 125lbs

Decline Bench 4 x 6, 125lbs
Nosebreakers 4 x 6, 65lbs
Power Flies 4 x 6, 32.5lb dbs

post workout: finish Anaconda/Surge Workout Fuel mix, chipotle bowl

  Post New Thread | Reply | Quote | Report
 

Eazy
Level 100

Join date: Jun 2006
Posts: 1135

First off, late congrats on the new job, amazing step up for you, and well deserved, i look forward to continuing to hear about how things not only progress with the job, but your training as well.

By the way, the last progress pics you posted, amazing!! I will not be mad at you for keeping that up lol. Keep up the hard work, definitely killing things.

  Post New Thread | Reply | Quote | Report
 

l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

Eazy wrote:
First off, late congrats on the new job, amazing step up for you, and well deserved, i look forward to continuing to hear about how things not only progress with the job, but your training as well.

By the way, the last progress pics you posted, amazing!! I will not be mad at you for keeping that up lol. Keep up the hard work, definitely killing things.



Thanks, Eazy! Should have some pretty good pics up in a couple of weeks after I get some more sun ;)

  Post New Thread | Reply | Quote | Report
 

l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

Noon:
4caps indigo
Power Drive


Leg press 4 x 5, 275lbs
Leg press 2 x 5 cluster, 295, 315lbs

Front squat 4 x 6, 125lbs
Bulg. Split Squat 4 x 6, 22.5 dbs
Leg Extension 4 x 6, 135, 155lbs

Post: gatorade prime shake, pb & whey bar

  Post New Thread | Reply | Quote | Report
 

l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

lats/biceps

4 caps indigo
Power Drive
2 scoops anaconda
3 scoops SWF

Kayak Row
6 x 6, 60lbs
Straight Arm Lat Pull w Rope
4 x 8, 90lbs
Supine Grip Lat Pull (2 second peak)
4 x 8, 150lbs
DB Pull Over (2 sec stretch)
4 x 8, 30lbs

Hammer Curl (2 second peak)
4 x 8, 17.5lbs
Rope triceps 3 x 10 (active recovery)

Barbell Curl43 x 8, 45lbs
OH Triceps Ext 3 x 10 (active recovery)

Seated Curl (double low contraction)
4 x 8, 15lbs
Triceps Push-up 3 x 8 (active recover)

Post: gatorade prime shake, pb & whey bar

  Post New Thread | Reply | Quote | Report
 

l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

2 scoops anaconda
3 scoops SwF

HFS Squat
4 x 5, 185lbs

Push Press
4 x 5, 90lbs
Push Press cluster
2 x 5, 100lbs

Wide Grip Military Press
4 x 6, 65lbs
Barbell Front Raise
4 x 6, 60lbs
Rope Cable Upright Row
4 x 6, 75lbs

Post: Gatorade Recovery Shake

  Post New Thread | Reply | Quote | Report
 

l-bomb10
Level 5

Join date: Sep 2011
Posts: 936

5:15 AM
4 caps indigo
2 curcumin
brain candy

6:00AM
Power Drive
6:15AM
2 scoops anaconda
4 scoops swf

HFS Squat 4 x 5, 185lbs

Deadlift Pattern

Platform Deadlift 4 x 5, 2505lbs
Platform Dead lift cluster 2 x 5, 270lbs

RDL 4 x 6, 145lbs
Clean High Pull 4 x 6, 145lbs
3 second strict shrug 4 x 6, 155lbs

Post: gatorade recovery shake, finish anaconda/swf mix, pb & whey bar

  Post New Thread | Reply | Quote | Report
 

l-bomb10
Level 5

Join date: Sep 2011
Posts: 936



weighing in at 165lbs--need to go back to some other pictures and compare, but this picture seems to have the same amount of leanness, but I'm bigger and definitely heavier (165 after post-workout food this morning).

  Post New Thread | Reply | Quote | Report
 

corstijeir
Level 100

Join date: Mar 2010
Posts: 3423

l-bomb10 wrote:


weighing in at 165lbs--need to go back to some other pictures and compare, but this picture seems to have the same amount of leanness, but I'm bigger and definitely heavier (165 after post-workout food this morning).


Looking great, your muscles are larger and you're clearly having good progress in the gym in regards to weights.

Keep doing what you're doing. Do you want to lean out more?

  Post New Thread | Reply | Quote | Report