• Age: 30
• Height (inches): 73
• Weight (pounds): 235
• Occupation: Engineer
• Primary fitness goal: Lose fat
• Secondary fitness goal: Gain muscle
• Calories consumed on training days: 2700
• Calories consumed on non-training: 2500
• Carb grams consumed on training days: 270
• Carb grams consumed on non-training days: 200
• Days per week I train: 3
• The time of day I train is: Evening
• When I train, my gym is: Not crowded
• I have access to the following pieces of equipment: Kettlebells

Hello All,

I've just ordered my first shipment of Indigo-3G. My self-kick in the ass moment just happened recently and I'm back to training following a moderate recess.

Earlier this year, I completed a Tough Mudder in Austin, TX. I trained using total body circuits with no/minimal rest along with sprinting and long-distance running. Following the Mudder, I took a short break from training until CT's Superhero program came out. My body responded well to the complexes and my strength increased dramatically, especially my wheels. I completed 5 weeks of the program up until my wedding in June. Up until the past week, I had not been training since our wedding.

Currently, I train in my home gym which includes a power rack, 2 olympic bars, plates, adjustable dumbbells along with some fixed weight db's, a 45 lb kettlebell, adjustable bench, medicine ball, dip bars, thai bag, and a pull-up bar.

The main challenge I currently face is my work schedule, which has me working a lot of hours and can be quite erratic. I'm gonna train late at night and dark:30 in the morning on many days. It's just a challenge, not an excuse. I overcame it for the Mudder and will do it again.

I've been following T-Nation since college when they posted 4 or so articles every Friday. I love their business model and the knowledge they share and how they share it.

Mr. J

I am now gonna be training at least 4 days/week: Tues AM, Thur AM, Sat and Sun afternoons. MWF can be used for any assistance work.

Back

8/2/11 Circumference Measurements (Relaxed)

Neck: 17.5
Chest: 45.5
Arm: 14.5
Belly: 43
Waist: 40.25
Quad: 23.25
Calf: 15

Weight: 235 lbs

Tuesday Info (Pre-I3G)

5:45 am: coffee
6:30 am: MAG-10 Pulse
9:30 am: Pulse
12:30 pm: Pulse
3:30 pm: Pulse
5:45 pm: Shoulder Complex from Superhero
7:30 pm: Small handful of BBQ brisket, Small handful of Smoked Chicken, 1/4 cup of coleslaw, 1/4 cup of baked beans

Lathargic and lacked an appetite from kicking a bug.

Wednesday 8/3/11 Info (Pre-I3G)

7:30 am: Subway Ham, Egg White, and veggies on Flatbread w/ coffee
11:30 am: Beef salad sandwich (beef, relish, mayo, wheat bread) with a salad with mixed veggies and 2 tbsp of Italian dressing
6:00 pm: I3G arrives (I'm hoping the 105-110 deg heat didn't denature it)
6:30 pm: 4 caps of I3G
7:30 pm: Dinner consisting of a cup of brown rice, steak, shrimp, snow peas, onions, green peppers, bean sprouts, garlic, carrots, green onions in a korean teryaki sauce.

Thursday, 8/4/11 (Start of I3G)

5:15 am: Indigo-3G
6:00 am: FINiBAR (13 g Pro, 41 g CHO, 8.5 g Fat)
6:15 am: Ab Shredder Sprint; was assigned the elliptical version but don't have access to an elliptical
7:30 am: Flat bread Ham, Egg, and cheese (23 g Pro, 47 g CHO, 9 g Fat) and coffee
11:45 am: Indigo-3G
12:30 pm: Roast Beef Sandwich (43 g Pro, 46 g CHO, 29 g Fat) w/ Multi-Vitamin
4:30 pm: Indigo-3G
5:15 pm: FINiBAR
5:30 pm: ANACONDA Protocol 1 (107 g Pro, 96 g CHO)
5:35 pm: Week 1; Day 1

Warm-up: Static Stretching, Foam Rolling, Peterson Step-ups 3x15/leg
A. Back Squat 185x5, 195x4, 205x3
B. Bench Press 185x5, 195x4, 205x3
C. Deadlift 185x5, 195x4, 205x3
D. Overhead Press 95x5, 105x4, 115x3
Did not complete Day 1 due to sharp back of knee pain (it happens the first couple sessions of every new training program after a recess then goes away)
E. Scap pull-ups BW 3x10
7:30 pm: Baked Chicken with Pesto Rice Pasta, Zuchini, and Squash (Couldn't eat much more than a few bites w/o it coming up), 1 tab of Policosanol, 1 tbsp fish oil, 2 caps of artichoke
10:00 pm: 3 caps of ZMA

Friday, 8/5/11

7:00 am: Indigo-3G
8:30 am: 4 egg Denver omelet w/ homeade salsa, 1/2 cup of hashbrowns, Multi-Vitamin
11:30 am: Indigo-3G
12:30 pm: Chorizo w/ 2 eggs, 2 small flour tortillas
3:30 pm: Indigo-3G
4:30 pm: FINiBAR (13 g Pro, 41 g CHO, 8.5 g Fat)
4:35 pm: ANACONDA Protocol 1 (107 g Pro, 96 g CHO)
4:45 pm: Ab Shredder Sprints
5:40 pm: Finished Day 1 of Week 1
E. Back Squat (Ramp) 135x3, 185x3, 205x3, 225x3, 235x3
F1. Front Squat 135x6, 135x3
F2. Narrow Back Squat 135x12, 135x11
F3. Wide Back Squat 135x10, 135x8
G. Alt. Lunges 30DB's x8, x8, x4+BWx4
H. Hamstring Raises (Back on floor, feet on bench w/ 100 deg knee flexion; unfortunately don't have a leg curl machine) BWx8, BWx8, BWx8, BWx6, BWx5

8:15 pm: Greek Burgers (organic lean beef, greek yogurt, quinoa tabbouleh, veggies) w/ Tzatziki Sauce on Pita Bread, Slice of birthday cake

My wife got me an apron with the molecular structure of Testosterone for my birthday. She's pretty amazing...

Saturday, 8/6/11

Celebrated a birthday. I failed at keeping a strict food log, but basically had 4 egg whites (2 yolks) omelet w/ fresh pico for breakfast, FINiBAR, performed the Ab Shredder Sprints, trained early afternoon w/ ANACONDA Protocol 1, and had Latin American chicken, steak, and pork w/ a few beers for dinner. I timed my Indigo accordingly.

Training Log - This was not included in the program given to me.

A. Kettlebell Swings 45 lb 3x20
B1. Weighted Pull-Up: Pronated, Semi-Sup, Supinated, Repeat 25x3, 25x3,25x2, 25x2, 25x3, 25x2
B2. Pull-Up: Same grip progression as above 5, 5, 3, 3, 4, 3
C1. Upright Rows 65x10, 95x10, 95x10
C2. Peterson Step-Ups 12, 14, 16
D. 1-Arm DB Rows x240 50x8, 50x8, 50x8
E1. Barbell Curls x010 85x8, 85x3, 65x6
E2. DB Hammer Curls x040 35x4, 25x6, 25x4
E3. Single Leg Calf Raises BWx10, 8, 8

Sunday, 8/7/11

Sunday is the same as Saturday as far as logging is concerned due to family obligations. Indigo-3G was consumed accordingly. Brunch included 2 beef enchiladas w/ extra lean beef ,2% cheese, and homeade salsa. Took an afternoon nap followed by a FINiBAR and Peri-workout nutrition consisting of ANACONDA Protocol 1 which was followed up with Day 2 of Week 1. Dinner consisted the same as brunch but had 1.5 instead of 2.

Day 2 of Week 1

A. Bench Press 195x5, 205x4, 215x3
B. Deadlift 205x5, 215x4, 225x3
C. Overhead Press 125x5, 125x4, 135x3
D. Back Squat 205x5, 215x4, 225x3
E. Bench Press Ramp-Up 185x3, 205x3, 225x3, 245x3, 245x1, 245x1, 245x1
F1. Close-Grip BP 175x6, 175x6, 155x6
F2. Wide-Grip BP 175x6, 175x3, 155x3
F3. Bench Press 175x3, 175x2, 155x2
G. Incline DB Press 75x6, 75x4, 50x8, 50x8, 50x6, 40x8, 40x10, 40x10
H. DB Lying Tricep Ext 20x6, 20x6, 20x6, 20x6, 15x8, 15x8, 15x8, 10x10, 10x10
I. Incline DB Lateral Raise 10x8, 10x8, 10x8, 10x10, 10x10, 10x10

Monday, 8/8/11

5:00 am: Indigo-3G
5:50 am: FINiBAR
6:00 am: Ab Shredder Sprints
8:30 am: Steak, Onions, Tomato, pinch of cheese, and Peppers in a wrap
12:30 pm: Grilled chicken breast, 1/3 cup of corn, 1/3 cup of green beans
4:00 pm: Indigo-3G
4:45 pm: FINiBAR
6:30 pm: Indigo-3G
7:30 pm: Leftover Asian chicken on brown rice and baked pesto chicken, multi-vitamin, tbsp of fish oil, 1 policosanol tab, 2 artichoke caps
9:30 pm: 3 ZMA caps

Updated my measurements (my last measurements were taken 8/2/11 and my Indigo-3G experience started 8/4/11)

Neck: 17" (-.5")
Chest: 46" (+1")
Arm: 15" (+.5")
Belly: 42" (-1")
Waist: 39.75" (-.5")
Upper Leg: 23.5" (+.25")
Lower Leg: 14.75" (-.25")

Weight: 233 lbs (-2 lbs)

Note to self: MEAL PLAN!

Tuesday-Friday

Unexpectedly had to put in a lot of hours (6am-9pm) this week at a location far from a decent town. Kept the diet fairly clean while out there eating FINiBARs, salads and double hamburger "steaks." I did make a poor food choice Friday night grabbing a taco pizza at a Casey's. Unforutunately, it was one of the only things open that late as I drove home.

I got an Ab Shredder Sprint session in early Friday morning, which felt great.

One noticeable effect I've found while on Indigo, other than the shrinking tape around the belly, is how much deeper and better I've been sleeping.

Saturday, 8/13/11

9:30 am: I3G
10:30 am: 2 pieces of cold pizza from the night before
2:00 pm: GPC
2:30 pm: I3G
Went to the grocery store so I don't eat what I just ate. Loaded up on meat, potatoes, and veggies
3:30 pm: FINiBAR (13 g Pro, 41 g CHO, 8.5 g Fat)
3:35 pm: Anaconda Protocol 1 (107 g Pro, 96 g CHO)
3:40 pm: Day 3 of Week 1

A. Deadlift 225x5, 235x4, 245x3
B. Overhead Press 125x5, 135x4, 145x3
C. Back Squat 215x5, 225x4, 235x3
D. Bench Press 215x5, 225x4, 235x3

E. Ramp-Up Deadlift 135x3, 225x3, 235x3, 245x3, 275x3, 275x1, 275x1, 275x1, 275x1

F1. Romanian Deadlift 175x6
F2. Sumo Deadlift 175x8
F3. Deadlift 175x4

G. Bent-over Semi-Supinated DB Rows x21x 35'sx6, 40x6, 40x6, 40x6, 40x6, 40x6, 35x8, 35x8, 30x10, 30x10
H. Bench Assisted Pull-ups BWx6 x6 x6 x6 x6 x6, x8 x8
I. DB Curls 40x6, 40x6, 30x6, 30x6, 20x6, 20x6, 20x8, 20x8, 15x10, 15x10

8:15 pm: I3G
9:15 pm: 3-6 oz filet mignons, steamed vegetable medley, organic chipotle sweet potato fries (baked, not fried), 2 artichoke caps, 1 tbsp of fish oil, 2 caps red yeast rice, 2 glasses of cab sav
10:30 pm: 3 ZMA caps

Sunday, 8/14/11

9:45 am: Indigo-3G
10:45 am: 6 eggs, lean sausage, pico de gallo, hashbrowns, sharp cheddar, homeade salsa
12:00 pm: Indigo-3G
12:45 pm: Peri-workout ANACONDA Protocol 1
12:55 pm: Day 1, Week 2

Static Stretching
Foam Rolling

A. Back Squat 215x5, 225x4, 235x3
B. Bench Press 215x5, 225x4, 235x3
C. Deadlift 225x5, 235x4, 245x3

*My brother gave me a surprise visit. Had half of my peri-wo drank. Put the rest in the fridge.
Went to lunch: Carne asada steak w/ pico and hot sauce, also had a handful of chips.

5:00 pm: Indigo-3G
6:00 pm: Day 1, Week 2 cont.

D. Overhead Press 125x5, 135x4, 145x3

E. Ramp-Up Back Squat 135x3, 185x3, 205x3, 225x3, 245x3, 275x3, 275x1 (6 times)

F1. Front Squat 155x6, 155x6, 135x6
F2. Narrow Back Squat 155x12, 155x12, 135x12
F3. Wide Back Squat 155x10, 155x10, 135x10
*Finished my peri-workout protocol; made 1 L w/ 1 scoop Ana, 1 scoop MAG-10, and 2 scoops of Surge Workout Fuel

G. Lunges 30x8, 20x8, 10x8, BWx10, BWx10
H. Hamstring Raises BWx6, x6, x6, x10, x10, x10

10:00 pm: 2 small slices of smoked ham and 1/2 cup of leftover brisket

Monday, 08/15/11

6:00 am: I3G
7:00 am: FINiBAR
8:00 am: 3 egg omelet (ham, cheese, onions, and green peppers) and 1/2 cup hashbrowns w/ salsa
12:00 pm: I3G
1:00 pm: Hamburger steak w/ oven baked potatoes and side salad (lettuce, tomatoes, cucumbers 2 tbsp dressing)
5:00 pm: I3G
6:00 pm: Grilled pork chop w/ diced sweet potatoes/apples, 2 sangrias

Tuesday, 08/16/11

6:30 am: I3G
7:30 am: 2 FINiBARs w/ coffee
12:00 pm: I3G
1:00 pm: Hamburger steak w/ side salad
6:00 pm: I3G
7:00 pm: Mongolian style massive protein stack; beef, chicken, shrimp, carrots, broccoli, onions, green peppers, red peppers, and garlic. Also had thai chicken and beef strips.

Wednesday, 8/17/11

Finally got some good sleep again and "feeling" strong all day.

7:00 am: I3G
8:00 am: 2 FINiBARs w/ a Spike 5 oz'er
12:00 pm: I3G
1:00 pm: Hamburger steak w/ side salad and coffee
5:00 pm: I3G
5:45 pm: FINiBAR
6:00 pm: Peri-workout nutrition Anaconda Protocol 1

Day 2, Week 2

A. Bench Press 225x5, 235x4, 245x3
B. Weighted Pull-ups BWx5, +10x4, +20x3 (Strained abdominal muscle close to the diaphragm; can really feel it in the deadlift)
C. Overhead Press 135x5, 145x4, 155x3
D. Back Squat 225x5, 235x4, 245x3

E. Ramp-up Bench Press 135x3, 185x3, 205x3, 225x3, 265x3, 265x1 6 x's

F1. Close-grip BP 185x6, 185x6, 185x3, 155x6, 155x5
F2. Wide-grip BP 185x7, 185x5, 185x3, 155x4, 155x4
F3. Bench Press 185x3, 185x2, 185x2, 155x3, 155x3

G. Incline DB Press 70x4, 50x6, 50x6, 50x4, 40x8, 40x6, 30x10, 30x7
H1. DB Lying Triceps Ext 20x6, 20x6, 25x6, 25x6, 25x8, 25x8, 25x8, 15x10, 15x10
H2. Incline DB Lateral Raise 10x8, 10x8, 10x8, 10x8, 10x10, 10x10, 10x10

Following rest periods as written except on H1 and H2. There is no rest due to time constraints.

August 18

August 18

August 18

August 18 Measurements

Neck: 17.25" (-.25")
Chest: 46" (+.5")
Arm: 15.25" (+.75")
Belly: 41.25" (-1.75")
Upper Leg: 23.75" (+.5")
Lower Leg: 14.75" (-.25")
Weight: 230 lbs (-5 lbs)

I apologize for not updating in a while. I've had the perfect storm of our wedding reception, family staying at the house, getting sick, and time consuming work projects. I did get some small 15 min circuit workouts in while I was out of town.

FINiBAR in a pinch...

Wednesday, 8/24/11

A. Deadlift 225x5, Heard a pop and felt a sharp pain, anterior side just under rib cage, left side.
B. Overhead Press 135x5, 145x4, 155x3
C. Back Squat 225x5, 235x4, 245x3
D. Bench Press 225x5, 235x4, 245x3

E. Ramp Up Semi-Supinated Pull Ups, x221 temp, BWx3 3x's, BWx2 2x's, BWx1 10x's

F. Bent-over DB Row Semi-Sup 45x6, 45x6, 40x6, 40x6, 35x6, 35x6, 30x8, 30x8, 25x10, 25x10
G. DB Curls 40x6, 40x6, 40x6, 35x4, 30x6, 30x6, 25x6, 15x8


Thursday, 8/25/11

Ab Shredder Sprint Session