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Rpm500's Indigo-3G Log
 

rpm500
Level 10

Join date: May 2010
Location: Scotland
Posts: 320

-Foam Rollen
-Mobility/activation: roll-in-V-sit / Glute activation / Spidermans / Active stretch gastrocnemius / Squat to stance / Diafragma release / Active quad stretch / Psoas activation / Active stetch hamstrings


[1]
* 5x Depth landing BW 50cm/20in
* 2x Vertical jump 75cm/30in (table)
* 4x Plyo push up
* 3x right(r)/3x left(l) Pistol SQ w/ 11lb.
* 6x10s Isometric band pull pron. grip
* Push up's
[2]
* 3x Vertical jump 75cm/30in (table)
* 5x Depth landing BW 50cm/20in
* 2xr/2xl Pistol SQ w/ 11lb.
* 6x10s Isometric band pull pron. grip
* Plyo push up's
[3]
* 3x Vertical jump 75cm/30in (table)
* 5x Depth landing BW 50cm/20in
* 2xr/2xl Pistol SQ w/ 11lb.
* 10x6s Isometric band pull pron. grip
* Push up's
[4]
* 3x Vertical jump 75cm/30in (table)
* 5x Depth landing BW 50cm/20in
* 2xr/2xl Pistol SQ w/ 11lb.
* 10x6s Isometric band pull pron. grip
* push up's
[5]
* 3x Vertical jump 75cm/30in (table)
* 5x Depth landing BW 50cm/20in
* 2xr/2xl Pistol SQ w/ 11lb.
[6]
* 3x Vertical jump 75cm/30in (table)
* 5x Depth landing BW 50cm/20in
* 2xr/2xl Pistol SQ w/ 11lb.


PNF stretching - hamstrings and quads/hipflexors

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rpm500
Level 10

Join date: May 2010
Location: Scotland
Posts: 320

-Foam Rollen
-Mobility/activation: roll-in-V-sit / Glute activation / Spidermans / Active stretch gastrocnemius / Squat to stance / Diafragma release / Active quad stretch / Psoas activation / Active stetch hamstrings


[1]
* 5x Depth landing BW 50cm/20in
* 2x Vertical jump 75cm/30in (table)
* 4x Plyo push up
* 3x right(r)/3x left(l) Pistol SQ w/ 11lb.
* 6x10s Isometric band pull pron. grip
* Push up's
[2]
* 3x Vertical jump 75cm/30in (table)
* 5x Depth landing BW 50cm/20in
* 2xr/2xl Pistol SQ w/ 11lb.
* 6x10s Isometric band pull pron. grip
* Plyo push up's
[3]
* 3x Vertical jump 75cm/30in (table)
* 5x Depth landing BW 50cm/20in
* 2xr/2xl Pistol SQ w/ 11lb.
* 10x6s Isometric band pull pron. grip
* Push up's
[4]
* 3x Vertical jump 75cm/30in (table)
* 5x Depth landing BW 50cm/20in
* 2xr/2xl Pistol SQ w/ 11lb.
* 10x6s Isometric band pull pron. grip
* push up's
[5]
* 3x Vertical jump 75cm/30in (table)
* 5x Depth landing BW 50cm/20in
* 2xr/2xl Pistol SQ w/ 11lb.
[6]
* 3x Vertical jump 75cm/30in (table)
* 5x Depth landing BW 50cm/20in
* 2xr/2xl Pistol SQ w/ 11lb.


PNF stretching - hamstrings and quads/hipflexors

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rpm500
Level 10

Join date: May 2010
Location: Scotland
Posts: 320

rpm500: @CT: when doing Depth landings, do I need to land on my forefoot, backfoot or the whole foot? And I'm doing them now without weight, but do you recommend a certain amount of extra weight to be used? And how many reps should I be aiming for? Thanx!


Christian Thibaudeau: @ rpm500... (1) land on the forefoot first then there is a slight weight shift to the middle of the foot when you stabilize the landing... (2) NEVER add weight for depth landings... and do not jump from more than 1.15m... these are VERY stressful and should not be underestimated even though very little fatigue is accumulated. I would not recommend more than a TOTAL of 6-8 depth landings PER WEEK, and never for more than 4 weeks in a row. Understand that this is the most intense form of jump training and should be used only by advanced individuals with a lot of explosive training experience.



@CT: thanx! I was doing them every day haha so I'll cut hem out. You recommended doing jump drills and isometric holds for the hamstrings. So if I want to train them almost everyday w/o burning up is it oke to do Box jumps and isometric GHR holds?

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rpm500
Level 10

Join date: May 2010
Location: Scotland
Posts: 320

BTW: didn't do any eccentric focused hamstring training for a week or so and my mobility increased drasticly!
I also found out that when I'd active/PNF stretched my quads/hipflexors my mobilty increases with 10cm/3,9in and if I also do active/PNF stretching my hamstrings it will improve with anoter 5cm/1,8in

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rpm500
Level 10

Join date: May 2010
Location: Scotland
Posts: 320

Notes on Melatonine: it works reel good to fal asleep, but it makes my inefficient the next morning.. Gotta keep it as a back-up supplement when my day/night rhythm is really a mess. Next order will contain Z-12 again!

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rpm500
Level 10

Join date: May 2010
Location: Scotland
Posts: 320

morning jumps: 3x box

Workout:
-weighted jump 1x

Pistol SQ 2/2/2/2/2/2
isometric band pulldown hold w/ slow concentric fase 6x10s: 1/1/1/2/1/1

BW pistolSQ @ doorpost: 6/6
Isoband hold face pull 6x10s: 1/1

Total intraset box jumps: 8x

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rpm500
Level 10

Join date: May 2010
Location: Scotland
Posts: 320

Been sick for since tuesday.. high fever whole day long, but today is much better. Still feeling lightheaded and no energy. Did some fomerolling and mobilitywork. My body feels a bit better now. I found some things out while doing my mobiltiy stuff:

-After foamrolling my calves I could bend over 8cm extra (3.1 in)
-After that: releasing my diafragra increased it with some extra 6cm (2.4 in)
-After that: active stretching the hamstings did some extra 3cm (1.2 in)


-Active stretching my quads/hipflexor didn't improve mobility in bending over, same with calves.


Eerlier I found that active stretching would increase my mobilty, so I quess that releasing my diafragma did the same thing...

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rpm500
Level 10

Join date: May 2010
Location: Scotland
Posts: 320

UPDATE:

Last monday I had ACL surgery and it went well. The pain isn't that bad so after the first day I ditched the painkillers. The only thing I'm taking for the 'pain' is curcumin 3x 2caps pd. I was releashed from the hospital when I could bent my knee till 90 degrees with a CPM motorslide.

Wednesday was my first physio. He was really satisfied how my knee looks and he gave me some exercises and we bent my knee till 100 degrees. I have to do the following 3 times a day:
-8x10 Stiff Legged Raise (focusing on pulling the knee in extension for VMO)
-8x10 Side raise

The side raises were to easy, all the activation/warm-up work in the past for the glutes paid off. So I'm not doing these anymore. Maybe with a small band around my upper legs will really hit the glutes.
The Stiff Legged Raises where the first time tough as hell. Thursday I could only do 3 sets of 8 and after that there was no more strength in my leg to finish one proper rep. Rest of the day I focused on contracting the VMO like a 1000 times.

Friday morning I did with easy 8x10 Stiff Legged Raises and while I was sipping 2 scoops of SWF in the second set I felt an great contraction in my VMO and after that it was really easy. Maybe the pump from SWF the mind muscle connection got restored. I also had physio and we bent my knee till 110 degrees. He also massaged my hamstring and damn thats painfull. When he touched my nerve I got a burning painfull sensation in my right foot. Strange...

The exercises that I have to do from now on are:
3x8x10 SLR w/o a pause between reps
3x8x10 lying hamstring raise w/ straight leg

Saterday morning the SLR were good but I could only 3 sets of lying hamstring raises (LHR).
In the afternoon I did another 8x10 SLR and 8x10 LHR. The LHR felt good this time.


After feeling that the pump from 2 scoops SWF improved my mind-muscle-connection I'm really looking forward to see what 2x SWF and Anaconda does with a full dose of Indigo. My order is on his way so next week we will find out!


This is what I'm taking everyday to improve rehaab:
3x2x curcumin
3x3x cissus
2x2x rhodolia
1x spoon of omega3

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rpm500
Level 10

Join date: May 2010
Location: Scotland
Posts: 320

While training my hamstrings went well, I get a huge reaction in my knee. It's cramping up a bit.

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rpm500
Level 10

Join date: May 2010
Location: Scotland
Posts: 320

For the first time I had a good night sleep of 6-7 hours. Probably because I had a pillow under my knee so it was a bit bent. The pain is there though, the physiotherapist warned me for this. The blood and fluid will go down in your leg and it wil hurt. True story, this is the first time after surgery that I feel the need for for painkillers. It sucks but I have theh most important exam of my study next tuesday so I think of sticking to them till then.

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rpm500
Level 10

Join date: May 2010
Location: Scotland
Posts: 320

09.45 Wake up: Brain Canday
10.00: Indigo-3G
10.30: Start peri-workout-nutrition (2x SWF 1x ANACONDA)
*Knee Rehab Exercises (8x10 stiff leg front raise, 8x10 stiff leg back raise, AR sit-ups)

11.00:
*OH band pull-aparts and 3-5x 2-3sec OH bar rotation

*[4x]Iron Cross power holds 3-6s
- w/ band pulldowns (real slow and focussing on scapula retraction, depression and ext. rot.)

*[6x] Ring Flyes with bottom hold 3-6s

*OH band pull-aparts and 3-5x 2-3sec OH bar rotation

11.30: sipping the rest of the peri-workout nutrition


Next time do the knee rehab exercises in the 30 minute window after taking indigo to safe time
And finish with a 2 minute OH bar rotation hold instead of the reps.

BREAKFAST: muesli, yoghurt, cinnamon, pure chocolade and goji berry

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rpm500
Level 10

Join date: May 2010
Location: Scotland
Posts: 320

BTW since yesterday I'm back on Indigo. Doing 2 weeks full dose (3x4 caps) and after that 4 caps pre workout.

Just did a small workout:
1-leg supported iron cross, really focusing on maintaining the locked scapula and shoulders trough the complete ROM. Felt awesome! Did 1-5 reps

Between sets I did slow band pull-aparts horizontal at shoulder height.

Finished with a 2 min OH bar rotation hold. (bar = broom because I don't have a bar @ my room)

[REHAB] Also did 3x10 leg extensions and leg curls (no weight)

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rpm500
Level 10

Join date: May 2010
Location: Scotland
Posts: 320

Tried a 3th mini workout yesterday but didn't felt right so I did some band pulls and called it a day.


1700: I-3G 4caps
1800: 3xSWF 1xAna
*Knee rehab --> Stiff leg raise front 8x10 / stiff leg raise back 8x10 / AR proper crunches

1830:
*Shoulder dislocations / Band overhead pull-aparts / 3-5x 2-3s bar overhead rotations
*Power Holds: iron cross 3-6s
-Band pulldowns real slow

*Band OH pull=aparts
*120s bar OH rotation hold

1915: END

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rpm500
Level 10

Join date: May 2010
Location: Scotland
Posts: 320

Indigo 4 caps / wait 60 minutes
periworkoutnutrition: 2xSWF 1xAna

Knee rehab:
-Stiff leg raise front 6x10
-Stiff leg raise back 6x10
-Bent knee hamstring contraction (just a small contraction to restore the mind-muscle connection)

-Shoulder dislocations
-Band overhead pull-aparts
-3-5x 2-3s bar overhead rotations


[6x] Power Holds: iron cross 3-6s w/ band pulldowns

[2x] Power Holds: Flyes 3-6s w/ band pull-aparts


-Band overhead pull-aparts
-120s bar OH rotation hold


What an awesome contraction in my lats!!!!!!!!!

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rpm500
Level 10

Join date: May 2010
Location: Scotland
Posts: 320

While my body felt great yesterday I had a terrible night. I just couldn't sleep. After 2 hours of sleep I woke up and was awake, this after 4 caps of Z-12 and 7 caps of ElitePro. . I felt also damn hot. But my mind was up and running. After 3 more hours of being awake in bed I get out. Took Brain Candy and noticed something strange: IT CALMED ME DOWN! Didn't expected that to happen...

When evaluating yesterday evening there could be a couple factors that contributed to my bad night:
I took my last dose of Indigo late in the evening, waited for 60 minutes and had 500g quark, a banana and a bowl of rice. When I woke up after 2 hours of sleep I was damn hot, maybe it was the famous Indigo heat?

After dinner I had a big cup of coffee, before braincandy this wasn't a problem for my sleep. But I guess it activated my mind in the night and thats why I was up and running after only 2 hours of sleep.

And last but not least: because of my acl-reconstruction I have to lay on my back. I'm a notorious belly sleeper so rolling over after waking up and get back to sleep wasn't an option.


Something else: first I planned of doing 2 weeks of full dosing Indigo (to get the indigo benefits again after a long period of not taking indigo)and after that switch to 4 caps per day. But I changed my mind now I'm on full dose for a week. I'll do 3 weeks of full dosing and after that do 7 weeks of 6 caps. After that I will go to 4 caps.

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rpm500
Level 10

Join date: May 2010
Location: Scotland
Posts: 320

Iron Cross Power Holds and band pull aparts (start overhead and finish below as CT described yesterday in the spill)

The Iron Cross holds are getting better and better and the band pull aparts where good for 3 reps.. after that I lost it..

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rpm500
Level 10

Join date: May 2010
Location: Scotland
Posts: 320

Feeling dehydrated for a couple of days and had a killing cramp in my hamstring. I've taken a double dose of ElitePro yesterday and consumed more water, so hopefully it won't happen again.

Iron cross is going pretty well! Probably in a week I can hold it at the lowest position. Really loving the ring exercises. Wish I could do levers but my pull up bar is attached at the wall so theres no space to do this.

Knee rehab is going pretty well. I can bend my knee more than 90 degrees with my muscles and the therapist is very pleased. I can ditch one crutch and start walking with only one, this feels really scary and I'm terrified that it goes wrong. I've never been so carefull with my body.


Just finished a great workout:

-Foam rolling and mobility
-Band pull aparts OH
-5x3s BB OH rotation

*Med. ball trows 1-3
*Power hold: iron cross 3-6s
*Band work (real slow)
*Ring Dips

-band pull aparts OH
-120s BB OH rotation hold

Did 5 rounds and then I felt that performance was decreasing so I quit

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rpm500
Level 10

Join date: May 2010
Location: Scotland
Posts: 320

Just did a short ring iron cross hold session with some band work in between. The hold is feeling good, but my left shoulder is getting tighter and tighter... gonna need some ART soon!

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rpm500
Level 10

Join date: May 2010
Location: Scotland
Posts: 320

Peri workout nutrition:
15 minutes pre workout -> 1x SWF w/ 0.5L
in training -> 2x Anaconda w/ 1.5L

*foam rolling / pec stretch

warming up: 3x [shoulder dislocatons / ring face pulls / band pull aparts]

Complex 1:
*Power hold iron cross
*Med. ball. throw 1-3

Complex 2:
*Ring face pulls 6-10
*Band pull apart

Bar (broom) overhead rotation 120s

Did face pulls for my shoulder and it felt a bit better so I guess it worked.
When I did Complex 1 I felt getting more violent each time. Decided to put the 'explosive' work after the ring power holds because I read in research that Posttetanic potentiation (PTP) and High Frequency intitial pulses (HFIP) shifts the force-velocity curve to the right so you can produce more force with more speed.

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rpm500
Level 10

Join date: May 2010
Location: Scotland
Posts: 320

Started this day with a couple rounds of Iron Cross power holds and bandwork. After that I went to the physiotherapist to train my leg. And when I was back home a did a couple of rounds of overhead band pull aparts/ facepulls/ Ring flye holds.

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rpm500
Level 10

Join date: May 2010
Location: Scotland
Posts: 320

Rehab update: walking with 1 crutch now and it goes very well. First I had a 'plop' at the lateral side of my knee every time I did a step. That was probably due to bad walking pattern (didn't used my hamstring to bend my knee) and a bit of fibula luxation. Next week i'm gonna try to walk without a crutch, really looking forward to that :).

Yesterday evening I took a bath with Epsom Salt. I'll do this tomorrow another time and sunday also. I hope it will help a bit to get the swelling away above my knee.

The next couple of days I'm at my parents home so no ringwork for me. I'll focus on my exercises for my knee and also overhead band pull-apart and overhead bar rotations

I'm also finishing my full dosis protocol of Indigo and will go to 6 caps. These couple of days I will try to make use of the full dose so with every session I will consume 1x SWF and 1x Anaconda


1st session:
*[5x circuit]
- OH band pull-apart
- OH bb rotations (9-12s for awareness)
- Knee rehab exercises (stiff leg raise with 1 kg/ side raise with 1 kg and backward raise)

*[5x]
- 3x Knee extending start @ 45degr.
- 7x Knee bending start @ 45degr.

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rpm500
Level 10

Join date: May 2010
Location: Scotland
Posts: 320

It's time for another post... gotta keep posting but I'm so freaking busy!

Started with some foamrolling, after that a pec stretch and shoulder dislocations.

[1]
4x6 band assisted pistol squat only left leg
- intraset = 1 left leg jump

[2]
- 4x30s band overhead pull apart
- 3x3s barbell overhead rotation (no extra weight)
- pumpwork = 4x30s band pulldown w/ holds
4x Power hold Iron Cross 3-6s
- AR = bicep curl barbell w/ fat gripz

[3]
5/4/3/2/1 wave = ring dips
- AR = bicep curl bb w/ fatgripz

[4]3x
3x hanging leg raise
10-15s chest lever roll hold
- AR = push up

120s hold overhead barbell rotation
120s hold right leg extension

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rpm500
Level 10

Join date: May 2010
Location: Scotland
Posts: 320

Physiotherapy went a lot better last week, hope it will continue that way. I switched from 3 to 2 days a week and my knee is reacting a lot better to it.

Last 2 times this is what I did:
[1] 4x10-12 partial squats (because there s still fluid in my knee and bending to 90 degr. will irritate)
AR = core work

[2] 4x8 one legged leg-press
AR = core work

[3] 4x 8-10 stiff legged deadlift
AR = core work


NOTES:
*if my knee hurts the pain will go away after a couple steps walking on my toes... so I'm thinking about or doing that with extra weight, or start with extension power holds...

*Cutting out the lunges is feeling a lot better

*Maybe do some hamstring pump work before the squatting? Have to be carefull with adding stuff because I must know what exactly causes the pain/inflammation in my knee

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rpm500
Level 10

Join date: May 2010
Location: Scotland
Posts: 320

Training is going really well. Last week I had physiotherapy on thursday and friday and both days were tough weightlifting sessions. And today I did a training on my own. Its nice to do some weightlifting stuff again with my legs.

*10 min on a bike (warm up for my knees)

*Extension power hold: 7x 4-6s with 110 lbs.

*Pre-pump:
-hamstrings/glutes: glute bridges on a swiss ball. 4x10-15 reps
-calves: standing BW calve raise with hard contraction on the top. 4x10-15 reps

*Stiff-legged deadlift: did some experimenting with weights... grip was failing at 198 lbs. but it felt real good. Next time 7/5/3 wave and start with 132 lbs.
-AR = calve pumps BW 10-15 reps

*4 sets of 1-leg leg press pump sets 10-5-5 w/ 121 lbs.

*120s lunge holds

* 15 minutes biking

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rpm500
Level 10

Join date: May 2010
Location: Scotland
Posts: 320

Got back from my first 'real' leg workout since months. My physiotherapist is on holiday so I can train on my own for two weeks :) This is what I did: (1)Leg extension pump work (2)1-leg leg press w/ 1-leg hamstring cable curls (3)RDL w/ 1-leg calve raises (4)power extension hold (5)Lunge hold 120s (6)20 min. biking with low rpm, so it would be more of a eccentric-less exercise.

Did noticed that my leg that had surgery needed more reps to get the same feeling compared to my good leg. So instead of doing pumpwork 10-5-5, I would do 10-10-5.

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