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Lukepropst's Indigo-3G Training Log
 

lukepropst
Level 100

Join date: Feb 2007
Location: California, USA
Posts: 424

x ray today, looks like my hand is om schedule and i wont need surgery. going back in three weeks to take the cast off.

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lukepropst
Level 100

Join date: Feb 2007
Location: California, USA
Posts: 424

Sled dragging today felt much harder than Monday, 23 min. took longer to. hmmmm...

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lukepropst
Level 100

Join date: Feb 2007
Location: California, USA
Posts: 424

Really had to kick myself in the butt today to do mu upper body work. Just really had no motivation, felt better once I got out there though.

Frustrated with all the size I'm losing in my arms, shoulders and chest. I know I can get it back, but still driving me crazy.

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Michael Ranfone, CSCS
Contributor

Join date: Nov 2003
Location:
Posts: 596

Surround yourself with inferiors and losers. Not only will you look good by comparison, but they will look up to you, and that will make you feel better.

Hang in there chief
-mr

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lukepropst
Level 100

Join date: Feb 2007
Location: California, USA
Posts: 424

HaHa, thanks Mike. But I work at a bar, so thats everyday.

Legs B

jumps 7x1

Banded leg press : purple doubled up
ramp: 3/4/5/5+25/6/6+25x3 (+ jumps) kept under 14 reps

singles: 21 singles

liked using the band set up a lot.

bulg ss extended 4x12
single leg glute ext: 4x12
single leg ham curl toes pointed: 4x12@10

L sits from roman chair: 3x10'
calf machine shrugs: 3x12@180

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Michael Ranfone, CSCS
Contributor

Join date: Nov 2003
Location:
Posts: 596

well at least youre not this guy

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lukepropst
Level 100

Join date: Feb 2007
Location: California, USA
Posts: 424

2 cases of Brain Candy arrived today.

Took my first dose on an empty stomach, and 15 min later started my upper body workout. Was definately feeling the caffiene. I dont drink coffee or soda (sometimes Sprite at work), so I was buzzing a little on all that caffeinne. We will see how it goes though, Im hoping for some positive effects, as I am slighly anti-social at times, and could definately use a push over into a positive leaning. This broken hand is bumming me out.

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lukepropst
Level 100

Join date: Feb 2007
Location: California, USA
Posts: 424

Mon- legs B
Tue- upper body w/ jumps
Wed- off- massage
Thur- legs A front squatted 315x3 and then crapped out on my singles, only 2 and had to call it.
Fri- skipped upper body- errands, met with contractor for floor in home gym, helped family gert house ready.
Sat- legs B- leg press 7 plates with purple band x3 and 10 singles. 1st game of flag football season- bummed Im missing it.

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lukepropst
Level 100

Join date: Feb 2007
Location: California, USA
Posts: 424

Legs A

Jumps 7x1
+ 1 every other set till 12-14

Front Squat: ramp x3's: 135/185/225/245/265/285/305/315
singles @315: 3 (unwracked 4th and put it right back I knew I was done) upper back is weakness not legs

bb glute ext: 4x6@225 with 3" hold.
leg ext: 4x6@40
ball ham curls: 4x12 ( tried single leg, sharp pull in left glute- not ready for that)
abs ball stir the pot: 4x10
calf machine shrugs: 2x8@220; 2x8@240

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lukepropst
Level 100

Join date: Feb 2007
Location: California, USA
Posts: 424

Missed several days of updates, been busy but in an awesome way. I finally got my home gym all set up and ready for training. I'm so stupid geeked out and excited to finally have my own place.

I also get my cast off this Friday which is great, cause it is really starting to smell bad.

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lukepropst
Level 100

Join date: Feb 2007
Location: California, USA
Posts: 424

Mon

Legs A

jumps 7x1 + 7 more spread thru workout

Foundation Front squat + chains
ramp x3: 1chain/2chain/95/135/185/225/245
extended: 245 x3/2/1

bb glute ext, 2" hold: 245x6/245x6/245x6/245x8
glute ham raise: bw: 4x8

/tke purple: 4x10
\abs stir pot: 4x10

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lukepropst
Level 100

Join date: Feb 2007
Location: California, USA
Posts: 424

Tues-

Upper body-
I did my normal band workout with the ankle cuff on my now healing broken hand. I was able to hold the band in my hand for a couple of the exercises- but it was tough as my grip strength is offically for crap right now.

I then did tricep rope extensions and db bicep curls like a normal person. I was forced to stay really light as I couldn't hold on to much, but it was nice to have the iron in my hand again. I also did some suspended pushups and inverted rows, but I kept it real easy as again I couldn't support very much- but I will get better everyday. this I promise you.

Also did my 14 jumps interspersed throughout the sets.

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lukepropst
Level 100

Join date: Feb 2007
Location: California, USA
Posts: 424

Had a great leg session on Thursday, one of my buddies/classmates from the masters program at State came and lifted with me in my gym. It's just so great to have my own gym and place to lift with no interruptions and worries.

Legs B
jumps 7x1 + 1 per set

Foundation SSB ramp 3's: bar/95/135/185/225/245/265/275
extended set 275 x3/2/1 (actually its 312 as the bar is 37 lbs more than a 45)

bulg split squat off bumper: 15/15/15
GHR: 10/10/7
single leg glute bridge: 15/15/15


Friday-
Upper body- today was a big deal for me. 1st time using weights instead of bands on my cast in 6 weeks.

jumps x12 mixed between sets

/fat bar bench press: bar x 12/80x12/100x15
\neutral grip seated row: 20x15/35x15/50x15

/fat bar mil press: bar: 15/15/20
\lat pull down: 35x15/50x15/75x15

/blast strap pushups: 12
\blast strap row: 12

ran out of time, had to go to work early, but felt so good to finally have weights in my hand, even if they were puny. Grip is weak and so is the wrist, but I'm better than I was yesterday, so I'm ok with that.

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lukepropst
Level 100

Join date: Feb 2007
Location: California, USA
Posts: 424

Getting better everyday. I still can't close my hand all the way, and my index finger is especially weak, but it's getting better.

Today was the first day I went back to normal programming, with HFS and everything. Now, my hand is still very weak, and my wrist is super weak on that hand so the weights are puny, but it's better than I was yesterday.

Jumps x5

Power clean: 6x3 up to 85lbs

HFS: 6x3 w/ band holds AR
Mil press fat bar: ramped up to 110
trap deads: ramped to 225
bench fat bar: ramped to 130 and brought it down to 100 for 2 more sets- wrist struggling

Deadlifts w/jumps AR
ramped up to 225 for 3's

/ghr-prisoner: 6/6/6
\L-sits rings: 4"/10"/10"

max acceleration prowler: 8 reps w/two 25's

great workout, jumps really helped keep me amped up and explosive. Didn't go any heavier on MP due to wanting to focus on explosive. Had to drop down in weight on bench as left wrist was really hurting/struggling with the weight/position.

Deadlifts felt good, tough to hold the bar as my index finger was worthless and rest of hand is still weak. Even at that light felt so good to be deadlifting again finally. It's been almost 8 weeks. Gonna focus on staying explosive and let the weight come as it may.

I liked the max acceleration prowler, and gonna do heavy prowler on squat day- I really think I will like the combination of those two.

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lukepropst
Level 100

Join date: Feb 2007
Location: California, USA
Posts: 424

Jumps x5

Power snatch: 6x3 up to 55lbs

HFS: 6x3 w/ band holds AR
Mil press fat bar: ramped up to 115
trap deads: ramped to 245
bench fat bar: ramped to 130- way easier on wrist this time

FB Military Press w/jumps AR
ramped up to 130 for 3's

/blast strap suspended pushups w/1 chain: 10/15/10
\blast strap suspened rows bw: 15/15/15

/planks f/r/l 30 secs each side 2 rounds of complex
{med ball chest throw: 10/12
\chain hand over hand sled rowing: 25lbs 50 feet

great workout today, hand and wrist getting stronger slowly- focusing on staying explosive during all movements. Loving it. Waiting eagerly for Biotest rings.

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lukepropst
Level 100

Join date: Feb 2007
Location: California, USA
Posts: 424

Jumps x5

Power clean: 6x3 up to 85lbs

HFS: 6x3 w/ band holds AR
Mil press fat bar: ramped up to 130
trap deads: ramped to 275
bench fat bar: ramped to 150 Wrist felt so much stronger today- gonna go slow but push the weights now

Front squats+ bands. w/jumps AR
ramped up to 275 for 3's

BSS on bumper: 25kilo kb 6/6/6

dragon flags: 4/4/4 negatives only on last set
heavy prowler pushing: 8 sets ramping weights 25's--90's

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lukepropst
Level 100

Join date: Feb 2007
Location: California, USA
Posts: 424

Jumps x4

Power clean: 6x3 up to 115lbs

HFS: 6x3 w/ band holds AR - alternating lat holds and oh power position holds
Mil press fat bar: ramped up to 130
trap deads: ramped to 275
bench fat bar: ramped to 200

Front squats+ bands. w/jumpsx1 and bar roll ups x3 AR
ramped up to 285 for 3's

/BSS on bumper: 20kilo kb 6/6
\GHR prisoner: 6/6

/dragon flags: 4/4/4 negatives only on last set
\heavy prowler pushing: 6 sets ramping weights 45s--90's

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lukepropst
Level 100

Join date: Feb 2007
Location: California, USA
Posts: 424

Update on last 2 months of training-

Been making some good progress- gaining strength while leaning out.

supplements:

Brain Candy upon waking.
Indigo-3G maintenance dose 4 caps pre-workout.
Peri- (old versions) 2 scoops Anaconda, 2 scoops MAG-10, 3 scoops Surge Workout Fuel and 1 FINiBAR.

Added in 2-3 MAG-10 pulses (1 before bed) and its been a great addition.

My abs have been slowly coming out more, and my strength on all movements has been going up. My grip strength in left hand is still behind my right, but getting much stronger- not stopping me from getting things done anymore.

Last 2 months programming.

4 main lift days. Mon/Tue/Thur/Fri
Warm up/rolling
5 jumps
Power clean/power snatch (alternating)
HFS- Fat bar oh press/ trap bar dead/ fat bar bench- 3 sets focus on explosion very light.
using band work and bar rollups between sets

foundation- Front squat/bench press/deadlift/oh press (single jump between sets)

assistance superset- corresponding to foundation work

prowler- max accel/heavy ladder (alternating) and ab work

Wed and sun- beach sprints/ab shredder and second session practicing ring work
Sat- flag football game and sometimes bicep work (by feel)

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Lonnie123
Level 5

Join date: Jun 2004
Location: California, USA
Posts: 6177

How is the hand? On a "thats cool" note you and I chose the exact same HFSW exercises, except I do my Bench from pins a few inches above the chest. Love the fat bar and the Trap Bar though.

any notable improvements or lifting achievements in the last few months?

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lukepropst
Level 100

Join date: Feb 2007
Location: California, USA
Posts: 424

Hey Lonnie,

thanks for stopping by. The hand is much better- it still gets sore after deadlift days- but soaking in hot water and epsom salts helps a lot. Strength is pretty good in it, not 100% yet though.

I set a front squat PR with 355, my previous best was 335x3 with a belt. That's my only achievement so far, besides slowly and steadily getting back my upperbody strength- lost a lot with the cast. I did suspended pushups with 120lbs of chain on today for 9 reps- lol.

How about you? Still kicking ass and taking names?

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Lonnie123
Level 5

Join date: Jun 2004
Location: California, USA
Posts: 6177

355 Front squat is no joke, good work.

Today's workout kinda sucked, its the final day of Shock Week and the volume finally caught up with me today (details in my log). Just trying to enjoy "the grind" of the slow and steady gains of off season... Eat, lift, work, sleep. Repeat. I'm sure you know how it goes.

How long have you been doing the 4 caps only Maintenance dose? Any thoughts on this versus the full dose, or just on your Indigo-3G Experience in general?

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Michael Ranfone, CSCS
Contributor

Join date: Nov 2003
Location:
Posts: 596

good to have you back in circulation chief
looks like youre back on track
keep at it..
-mr

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lukepropst
Level 100

Join date: Feb 2007
Location: California, USA
Posts: 424

So after a couple months of the same program and getting my broken hand back into the swing of things it's time to accelerate progress.

I'm going to be moving to 2x day workouts and a corresponding 2x dose of Indigo-3G. I've been on a single maintenance dose ever since my initial 12 week run.

Playing with things a little this week to hammer down how I will program going forward.

Today did:

rolling and warmups
jumps x5
hang snatch 6x3
HFS circuit 3x3: fb oh press/ssb squats/bench/deadlift

bench 3/2/1: got 4 rounds (band lat holds and bi pump between sets)
/ring dips 2 chains: 8/no chain 6
\ring pullups 1 chain: 6

ran out of time after this, didn't get my ab work in, but a good start.



video of my hfs circuit

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lukepropst
Level 100

Join date: Feb 2007
Location: California, USA
Posts: 424

Experimenting with a new approach utilizing new information on pump/layering. I'm still including the HFS daily, as I need the practice with the lifts as I had two months off (cast on hand) and feel like my squat and bench esp need the work to get ready for some more powerlifting comps this year.


4 main lifting days.
HFS circuit during AM workout on 4 main days- Mon, Tue, Thur, and Fri.
AM workout:
Rolling
Warmup/mobility
Jumpsx5-7
Power clean/ power snatch alternating 6x3 ramping
Circuit: FB OH Press/SSB Squat/Bench Press/Deadlift 3x3 (2 warmup ramping rounds, with band holds between each round)

Squat Day- Mon
Band leg curls: 3x10
Back Squat: wave loading heavy emph
Bulg split squat mid range: 3x10
Front Squat: 4x6
Reverse prowler push

Bench Day- Tue.
Plate squeeze: 3x10
Bench press: wave loading heavy emph
Suspended pushups mid range w/ squeeze to mid 3x10
FB floor press: 4x6
Incline chain press: 2-3x 10-5-5
Chain speed bench: 3x 3-5

Deadlift Day- Thur
Glute bridge: 3x10-15
Deadlift: wave loading heavy emph
GHR: 3x10
Rack pulls: 4x6
Glute bridge: 3x10-15 (max)

OH Press Day- Fri
Band lateral raises: 3x10-5-5
Military Press: wave loading mix size and heavy emph
Mid range lateral raise DB?s: 3x10
OH press from pin at eyes: 4x6
Chain lateral raises: 3x10-5-5
Push press: 3x3-5

Wed and Sun: AM Beach sprints in sand/ PM Ring work & abs
Sat: flag football games (season over soon haven?t decided what to do yet- debating on a pulling day with pump work, or a technique day on the grass for football)

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lukepropst
Level 100

Join date: Feb 2007
Location: California, USA
Posts: 424

Starting up the Hypertrophy program tomorrow morning and going back on full dose. I've been on maintenance for quite a while now. Hand is totally recovered and I've gained back most of the strength I lost during that recovery. I'm down to under 200lbs though, so definately weaker than I was right before my injury at 218.
Posting up new pics measurements and everything tomorrow morning. Going to really hammer the carbs hard and gain as much muscle as Indigo-humanly possible. My brother will be joining me as well- skassis-.

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