Join date: Nov 2009
Location: New York, USA
Posts: 231
here is the last body comp. test i had. its been a while, this is about 18 months ago. i weighed in at 173 here (as you can see) and i am up to about 185 current. as a result i say my body fat has gone from the 4.4% in the test to about 6-7% right now
Join date: Nov 2009
Location: New York, USA
Posts: 231
Just finished up my last pre-Indigo-3G workout. It was a pretty good one. I did my own slightly altered version of the Chest/Shoulder workout John Meadows did with Dave Tate a month or 2 ago:
1) Banded Machine Press 4 sets x 8 reps
2) Smith Machine Low Incline press 4 sets x 6, 6, 6, 6/12 (drop set)
3) Weighted Dip 3 sets x 8, 10, 10/8 (drop set)
4) Reverse Banded Bench Press 4 sets x 5 reps
- I love the feeling of the reverse band benching 4x5 with 315 at the END of my chest workout really overloads all the pressing muscles and the pump is unreal
next up was shoulders
1)heavy rear delt swing 2 sets 25reps, 30reps, 35reps, 40reps (all with 60lb. dumbbells)
1a) 1 set x 10 reps weighted decline crunch (active recovery)
2) bradford press 4 x 12, 12, 12, 16 (went HARD on that last set)
2a) 1 x 10 weighted decline crunch (active recovery)
3) band partial front raise
1 set x 100 reps
- these are kind of hard to explain but theyre my lame attempt at my own version of battling ropes. basically i loop an exercise band under a heavy dumbbell, grab either end and do partial front raises as fast as possible with a bit of leg drive. like i said, it isnt exactly like battling ropes but it definitely gets that lactic acid built up and a pretty good pump. try it and youll be sore the next day
3a) 2 more sets of 10 with the weighted crunches
finished off with 4 x 15 exercise ball crunches, a variation i like that really isolates the obliques
Join date: Nov 2009
Location: New York, USA
Posts: 231
a few notes:
i dont know why it came up as "crowded" on my questionnaire but I meant to note that my gym is uncrowded when i train
i am waiting for my ANACONDA Protocol and Metabolic Drive to arrive in the mail so while im waiting for all my supps i am going to hold off on starting my Indigo-3G and take a small break from training. i think a few days off to come back fresh and really start training hard will help my recovery when i really start getting after it, ill probably be taking off through this coming weekend and have my first Indigo-3G workout Monday evening.
my gym is a small private community gym. i am pretty much the only one who uses it. it has a pretty good amount of equipment:
dumbbells 5 - 80lbs in 5lb increments.
smith rack which also allows for a barbell for pressing squatting, etc.
machine press
dip bars
pull up bars (wide and close/neutral)
leg sled (for leg presses and hack squatting)
preacher bench
decline bench
flat bench
incline bench
single-leg curl station
adjustable cable station
seated calf raise
medicine balls (8lb 10lb 20lb)
--> the one thing im really missing is a power rack. i have no where that lets me do any pressing or squatting moves in just the top-half of the movement.
my own personal equipment includes:
big tire and sledgehammer
50lb weight vest
2 53lb kettle bells
exercise band set
jump rope
fat gripz
Join date: Nov 2009
Location: New York, USA
Posts: 231
Got my Biotest box of goodies today. ANACONDA, MAG-10, Surge Workout Fuel. Ready to start Indigo-3G Monday :)
First up, structural back / triceps (active rest).
Also, just ready on today's livespill they will be giving out 100 of the new prowler 2s to Indigo-3G users. That could really help kick start my new training/nutrition. Too bad im a newbie and probably wont make the list for the giveaway. No worries thou, ill just hafta work harder and smarter!
Join date: Nov 2009
Location: New York, USA
Posts: 231
i missed some thing with my background info in my first post. heres the full run-down:
1) Height: 5'11'
2) Weight: 185
3) Number of years training seriously: 6-7
4) Training experience, including current program: NASM certified personal trainer. current program i based on 4 main lifts (squat, horizontal press, vertical press, and dead lift)
5) Olympic-lift variations you know how to perform: dead, bench, squat
6) Athletic background: was a
7) Primary fitness goal (choose one): gain muscle, lose fat,
recomposition body, gain strength, improve athletic performance
gain muscle
8) Secondary fitness goal (choose one): gain muscle, lose fat,
recomposition body, gain strength, improve athletic performance
recomp
9) Days per week you can train:
5-6
10) Amount of time available to train each workout:
2hours 4 times per week
1hours 1-2 per week
11) Time of day you train: afternoons
12) Do you have certain days available for twice-a-day workouts? no
13) Your daily schedule: summer is my busiest season as i am a bartender/manager/owner of a bar on a summer resort island. with the bars open until 4am i have an odd sleep schedule. not ideal for weight lifting but such is life. most days im awake around noon work for an hour or so then i work again from 8pm - 4am. this will end after labor day but for now my free time is between 1pm-8pm, making it hard to ever get in 2-a-days
14) Current injuries (if any): none
15) Lifts (if any) you need to avoid due to safety issues: no
16) Do you currently have trouble falling asleep at bedtime? no
17) When you wake up in the morning, are you an easy starter or you do
need some extra time and stimulants to start your day? easy starter
18) Health issues (diabetes, high blood pressure, etc.):none
19) Total calories consumed on training days: 3535
20) Total calories consumed on non-training days: 3535
21) Total grams of carbs consumed on training days: 175
22) Total grams of carbs consumed on non-training days: 75
23) Describe in detail your workout nutrition:
i always consume a combination of oatmeal (2 servings) whey protein a serving or 2 of fruit, pre-workout. post workout right now is a 32oz gatorade 10g creatine mono hydrate and another scoop of why protein. i have taken many different nutritional supplements over the years. most rceently vita gro (a glycogen loader with creatine) but its currently pretty simple. i will start with the I3G/Anaconda protocol monday. i have taken testosterone boosters in the past, never messed around with any kind of "gear"
Join date: Nov 2009
Location: New York, USA
Posts: 231
I got coach Thibs' workout specifications yesterday!!! Hypertrophy phase 2 an extra delt specific session.
This morning o took my first dose of Indigo-3G
Breakfast was 5 rice cakes, 2 scoops Metabolic in almond milk and water, 2 hard boiled organic eggs
Lunch was a large salad 1 chicken breast 1 cup quinoa 2 tbspns olive oil
Snack #1 ( Eating right now :) 1 scoop Metabolic Drive in water, 1 cup greek yogurt 1 cup oatmeal 2 tbspns ground flxseed
(that puts me at roughly 110-120g carb so far)
Right now I am wait to digest so I can take my Indigo-3G does #2 on an empty stomach. Then its straight to the gym for my first Chest Dominant workout. SO stoked! Lets goooooo!
Join date: Nov 2009
Location: New York, USA
Posts: 231
Started out fairly easy with the big compound lifts
HFS WORK
Bench: 195 3x8
Squat: 245 3x8
Overhead Press: 105 3x8
Dead: 265 3x8
- since ill be doing these lifts with a lot of volume (5 days a week) I keep the weight on the lighter side. Kept the rest period short and just focused on a good pump and really feeling those muscles work.
F WORK
I worked my may up to 6 reps on the floor press with 225. I dropped it down to 205 and did an set of 8/4/4
Power Fly: 110x8, 110x8, 110x8
Body Weight Dips: 8, 6, 6,
As I am still waiting for some abdominal and conditioning instruction from coach Thibs I just threw in my own little ab circuit at the end, consisting of rope crunches, V-ups, and some Russian twists.
Normally a workout like this would leave me gassed. I dont know if it was the Indigo-3G going through me or the peri-workout nutrition (1 scoop ANACONDA, 3 MAG-10 and 4 Surge Workout Fuel) but I was primed and ready for more.
The workout felt great, the pump was good and im stoked for my quad dominant workout tomorrow! Total gym time start to finish = 90mins
Dinner was a big slab of bone-in New York strip steak with some broccoli (mmmmmm... steak) ;)
Im thinking maybe just a protein bar as snack #3 and in all likelihood something else tonight before bed as I have some social obligation that is probably going to keep me up pretty late. Im thinking a good whole food choice. Maybe some chicken and rice? So far so good with my carb increase, yet VERY early still I know.
Join date: Aug 2009
Location: Florida, USA
Posts: 67
Definitely gunna be following this log bro, we were given the same workout (hyper 2 with delt spec) and both have solid bases to build from. Good luck and I'll definitely be checking in
Join date: Nov 2009
Location: New York, USA
Posts: 231
day #2 was my quad specific day. ouch.
already sore in the lower body, i sauntered into the gym. the HFS work is tough but the i3g definitely gives you the strength to power through pretty much anything and my body usually adapts to new work capacities pretty quickly so i know ill get used to it.
after my HFS stuff i hit reps of 6 on the front squat going up to 185. like i said my legs were already sore and i concentrated for on form over moving a ton of weight.
After that i hit 3 set of 8 in:
alternating barbell lunges w 95lbs
(super set)
dumbbell squats with 70lb DBs
Leg ext. 3x8 120, 140, 160lb (underestimated so ramped up will use 160 or 170 for all sets next week)
(super set)
BW squats 20reps, 20, 20
Next week I am going to add in some calf work as that is definitely a lagging body part for me.
Additionally, Ive realized is is far to repetitive and unnecessary to log everything I eat. Ive given a base diet and will post updates weekly.
For now I am off for my structural lats/biceps workout. Stoked to try these kayak rows!!!
Join date: Nov 2009
Location: New York, USA
Posts: 231
ok so first things first. I WAY overestimated my weight for the HFS work. Ive dropped it down to the following:
bench 185
squat 225
overhead 100
dead 245
i calculated my 12 rep maxes based off a conversion chart from my 1rm. NOT A GOOD IDEA. so i will use the previous numbers for the rest of my program.
yesterday was my strucutal lats/biceps workout
1)kayak rows: worked my way up to 75lbs with 4 sets x 6/6/6 reps (will use this weight from now on)
2)straight arm pulldowns 90lbs 4x8
3)neutral grip pulldowns worked my way up to 140lbs 4x8 (will use this weight from now on)
4)umbbell pullovers 60lbs 4x8 (2 sec stretch at the bottom, NICE)
on to biceps with active rest triceps
a. hammer curls fat gripz 30lb DBs 4x8
-rope pressdown
b. preacher curls (another over estimated choice of weight) will be using 65lb 4x8
- overhead DB ext
c. seated db curl w/ double contraction fat gripz (0ver estimated weight) will use 15lb dumbbells 4x8
-close grip pushups b.w. only 12, 12, 12, 12
after bis i did a little ab circut i got from coach thibs'
GIANT SET (AS LITTLE REST AS HUMANLY POSSIBLE)
A1. V-up x 1 minute
A2. Crunch x 1 minute
A3. Reverse crunch x 1 minute
A4. Swiss ball crunch x 1 minute
A5. Plank x 1 minute
A6. V-up x 1 minute
A7. Crunch x 1 minute
A8. Swiss ball crunch x 1 minute
---> managed to finished the whole giant set in just over 9 mins (9mins and 15sec to be exact)
felt the BURNNNNNNNNNNNN!
Join date: Nov 2009
Location: New York, USA
Posts: 231
today was my shoulder dominant day
HFS as mentioned in previous post.
Foundation Work
high incline Barbell press: 115,135,155,165,175,185 all sets x 6 reps then hit 165 8/4/2
structural work
pre-fatigue:
DB lateral raise 8,8,8
DB front raise 8,8,8
Cuban press 6,5,4
--all sets done with 20lb. DBs (will consider using 15s for cuban presses)
pre-fatigue
restart DB lateral raise 8,8,8
standing DB later raise 10,10,8
--all sets done with 20lb. DBs
then i finished off with another gem from thib's aresenal
SUPERSET A
A1. Standing high pulley cable crunch 10-12 reps (2 sec. down, 2 sec hold, 2 sec up)
A2. Swiss ball crunches, elevate your pelvis as you crunch (same speed as A1) x max
A3. Abs rollouts x max
*only got through the superset 3 times as id already been in the gym 2 hours
Join date: Nov 2009
Location: New York, USA
Posts: 231
as ive already mentioned, and id like to mention again, I have definitely been overestimating my weight selections. you live and you learn though i suppose. with Thib's intensity techniques i will definitely have to adjust heading into week 2. no worries thou. just wanted to make a note.
- will i did experience a slight amount of bloating from my increase in carb intake and the peri-workout nutrition protocol in my first few days. but it has definitely subsided. i believe that at day #4 INDIGO is starting to work its way into my system and i am at the beginning stages of its seeing its potential.
- i am somewhat neurotic when it comes to nutrition so going from my very low-carb diet to this increase in carbohydrates has taken some getting used to mentally. but now im getting my carbs in at almost every meal. feels great and im hoping it cures my "flat" look.
-tomorrow = posterior chain dominant workout and im planning for an ab shredder workout on eight saturday or sunday depending on my work restrictions
Join date: Aug 2009
Location: Florida, USA
Posts: 67
whats good bro,
In terms of how long its been taking me, i would say that yesterdays lat and bi day took me about 50 minutes give or take. not too sure. I will make a note of when i start and finish my shoulder day tonight and let you know. I'd say usually the HFS stuff takes the longest and then once i get to the specialization area of the day i usually try and go through it with the least amount of rest possible. I did the leg day on tuesday and got through it pretty quickly. I'd say i got to the gym around 715 and left by 820 showered and all.
I'll hit you up later today and let you know how long the shoulder workout took me.
Join date: Nov 2009
Location: New York, USA
Posts: 231
busy weekend with work barely had time enough to train (i made time though), forget about logging...
anyway friday was my posterior chain work.
crushed my HFS stuff. got through all 12 sets warmups in just over 20mins. had a GREAT sweat going.
PART II- foundation work
Top half deadlifts all sets x 6 reps
185, 225, 275, 295, 315, 335, 355
335 x 8/4/2
PART III- structural work
F1. lying leg curl 3x8 80lbs, 80lbs, 90lbs
F2. roman deads 3x8 135lbs, 155lbs, 155lbs
(note: will be using 90lbs and 155 poundages from now on)
G1. clean high pull 3x8 (started with 135 but went down to just 95 for first 2 sets)
G2. shrugs w 2 sec hold 3 x 8, 8, 10
GOOD workout. 60mins total. great sweat. great pump.
Join date: Nov 2009
Location: New York, USA
Posts: 231
saturday i go into the gym for a delt specific session
Part A
a1. twitch reps 3x10 20s, 30s, 40s
a2. medicine ball push/press overhead toss 3x5 12lb ball
Part B
b1. twitch reps 4x10 60lb DBs
b2. military 4x5 135
b3. explosive push press 4x5
-will consider going down to 120-125 for b2 and b3 to better focus on working muscles
Part C (3 sets)
c1. restart lateral rasie 8, 8, 8
c2. standing lateral raise 8, 10, 10
c3. restart front raise 10, 12, 12
c4. standing front raise 10, 10, 10
- i was kinda tired prior to this workout still felt decent not great but DECENT
