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Serge A. Storms's Indigo-3G Log
 

Serge A. Storms
Level 10

Join date: Oct 2002
Location: Illinois, USA
Posts: 1698

^Thanks iDrDan! Yep...I'm looking to kick some serious ass in the next few months!
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Monday PM: 30 minute walk
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Tuesday AM: 60 minutes lift: chest with traps AR
1. Smith machine flat bench press to neck
2. Neutral grip DB flat bench
3. Free Motion cable fly
4. Peck Deck machine fly

10 jumps (total) between sets, cuban press, overhead bb holds
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Gonna scrap the idea of doing "cardio" in the morning and lifting in the evening. Last night, I remembered why I don't like lifting in the evening. A)I'd rather spend the time with my family B)I have way more energy first thing in the morning.

So...back to the morning lifting (it has always worked great for me) and I'll hit the conditioning sessions in the afternoon.

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Serge A. Storms
Level 10

Join date: Oct 2002
Location: Illinois, USA
Posts: 1698

Tuesday AM

45 minutes lift - Back/biceps

Partial (top third) lat pulldowns, single-arm kayak rows, ice-cream makers, smith machine bent rows, cable rows, straight-arm pull downs, shrugs, DB bicep curls

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gonzo25
Level 10

Join date: Feb 2005
Location:
Posts: 30

serge glad u r back at it enjoy reading ur log love the basement and the lighting lol

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Serge A. Storms
Level 10

Join date: Oct 2002
Location: Illinois, USA
Posts: 1698

^Thanks gonzo, glad I could provide some reading enjoyment!
-------------------------
Thursday: OFF
Friday: Shoulder-emphasis

DB workout outside on patio:

MANY sets of DB push press/jerks
drop-and-catch DB high pulls (try 'em!)
DB overhead holds
platform jumps
6-way shoulders

After work, I'm gonna hit about 200 golf balls or maybe serve a few baskets of tennis balls if it's warm enough.

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BobFather5
Level 10

Join date: Mar 2003
Location: Nebraska, USA
Posts: 342

WHOA/DAMN............You are jacked! Great definition. OUTSTANDING WORK SERGE!

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StandTall
Level 100

Join date: Dec 2006
Location: Texas, USA
Posts: 1037

Very lean serge...looks like you are loosing that weight you talked about a few weeks ago...

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Serge A. Storms
Level 10

Join date: Oct 2002
Location: Illinois, USA
Posts: 1698

^Thanks Bob, ST! Just been keeping my nose down and plugging away lately. Going to be a great summer!

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dave-g
Level 100

Join date: May 2005
Location: Ontario, CAN
Posts: 1319

Serge - excellent work Sir.

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HawaiiTunya
Level 10

Join date: Aug 2007
Location: Hawaii, USA
Posts: 4635

Now we know why you have been so quiet..hiding down in the basement. Great stuff Serge.

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BigIron77
Level 10

Join date: Jul 2007
Location: Georgia, USA
Posts: 412

SHREDDED!!

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serpiente-6509
Level 3

Join date: Dec 2009
Location: Minnesota, USA
Posts: 136

Hi Serge,

I'm starting my first run at indigo tomorrow and wanted to ask a meal freq. question. Did you have a set meal freq. schedule or was it more of just get the nutrients in during the day while not paying much attention to time? Thanks.

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iDrDan
Level 5

Join date: Oct 2011
Location: Colorado, USA
Posts: 1241

just checking in on your log, Serge. Haven't seen a post in a while. I hope all is well.

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Serge A. Storms
Level 10

Join date: Oct 2002
Location: Illinois, USA
Posts: 1698

^Hey iDrDan,

Thanks for checking in.

All good here! Still going strong...the livespill and log got replaced with "doing more stuff" lately, but I'm keeping an eye on things and most importanty, still cramming in as much lifting and activity as possible.

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StandTall
Level 100

Join date: Dec 2006
Location: Texas, USA
Posts: 1037

Hey Serge,
Just checking in, hope all is well with the "Lean Mean Machine"

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Serge A. Storms
Level 10

Join date: Oct 2002
Location: Illinois, USA
Posts: 1698

Wow, it's been a while since I've posted in my log.

The past five months have been pretty great. New role at work...it has me on the road more than ever, but doing much more of the type of work things that I really enjoy doing.

Training has been, hmmm....consistently inconsistent, without concrete goals or direction, fun, outside, varied, intense (at times), efficient, effective, and awesome. For a few stretches in late spring/early summer, I didn't do much lifting at all. In fact, I haven't really been to the actual gym more than about 8 times since May. I have been to the gym on the road a few times. In early summer, I was biking my ass off for a while. I was also hitting golf balls every day. Then I started replacing biking and hitting golf balls with daily, brisk walks of AT LEAST one hour. I was seriously putting on some mileage for a while there.

I've been playing tennis about 1-2x/week throughout the summer. Lately, I've cranked that up to at least 2x/week. About 3 or 4 weeks ago, I stopped the walks (still walk daily, but usually shorter walks with the dog) and replaced them with lifting sessions. The theme of these sessions is heavy-ish weight for low reps, with a bunch of tension-techniques thrown in there. I'm doing stuff with the rings, dumbbells, barbells, machines, and cables. Sometimes I'll alternate between a big pushing movement and a big pulling movement.

I've paired that transition towards lifting with a change in my diet. I was pretty much maintaining a weight in the 193-197 range, but I was acheiving that by balancing my intake with a pretty high activity level. This approach can work for maintaining weight, but if your food choices are shitty and your weekends consist of summer barbeque party excess, work dinner excess, and booze excess, you end up doing a shitload of activity just to break even. That's just weight-wise. Body composition doesn't improve under those conditions. It sort of just 'barely hangs on' and slowly deteriorates over time.

The good news is that when I flipped the switch, the results came pretty quickly, which helps reinforce the habits and builds momentum.

Something I've been playing with is fat intake. I've been keeping it down to around 20% of total intake, just to feel it out. I've replaced those calories with carbs - mostly from oatmeal, sometimes rice, bread, fruit, fiber one cereal. Average calorie intake lately about 2500 and I'm leaning up pretty easily. I have to say that replacing fat with carbs does allow you to 'volumize' and I think it's easier to live with over time compared to a low-carb approach. (for more of a 'building' phase, I'd probably use the same base diet but allow for just a bit more fat - ideally from cleaner sources like nuts, nut butters, coconut oil, etc.)

So...we'll see if I end up getting this log going again or what. Not sure. It was good for me to go back and read what I was up to from Jan to May, so I figured it would at least be good to have something to look back at again.

Today's entry would be:

Tennis 2 hours - awesome
1434 calories so far

Yesterday

Garage workout - ring holds, stretching, pullups, dips, etc. 45 minutes
2353 calories
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HawaiiTunya
Level 10

Join date: Aug 2007
Location: Hawaii, USA
Posts: 4635

Nice to see you back at it.

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dave-g
Level 100

Join date: May 2005
Location: Ontario, CAN
Posts: 1319

Welcome back Serge!

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Serge A. Storms
Level 10

Join date: Oct 2002
Location: Illinois, USA
Posts: 1698

^Hey, HT, Dave-G!

Thursday AM

Chest and Traps

Chest fly on FreeMotion machine
Cuban press

D-Roy Raise
Smith Machine upright rows

Incline reverse DB fly
Cable fly

Pec dec partials
Hang snatch
-------------------------

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Serge A. Storms
Level 10

Join date: Oct 2002
Location: Illinois, USA
Posts: 1698

Friday AM - Shoulders and biceps (garage)

Friday PM - 3 hours tennis

Saturday AM - Triceps, mobility work,

Calories last few days 2700, 3541, 2627
Food choices - 95% on-target

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Eazy
Level 100

Join date: Jun 2006
Location: Ohio, USA
Posts: 1135

Your humor is sorely missed in the spill, good to see you back logging again!

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Serge A. Storms
Level 10

Join date: Oct 2002
Location: Illinois, USA
Posts: 1698

^Thanks for dropping in, Eazy. Ahhh...the spill. The good old days. New job, new mindset...the spill seems to have fallen off my priority list for a while!
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Sunday AM - Back

A shitload of partial-rep pull-down movements, including lots of straight-arm stuff
Some isometric move - bottom part of deadlift, empty bar, pulling bar against rack towards shins.
A bunch of partial front-lever swings from bar (lat-activation/contraction techniques)
Rows from many angles

Sunday PM - 3 hours tennis
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Monday AM - Chest

decline db Squeeze press
horizontal machine press
partial rep cable fly
partial rep peck deck fly
bunch of other chest iso movements with some drop-and-catch-type techniques on the cables (awesome)
abs
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Monday AM weight 188 (no change from 10 days ago).
Last 10 days calories avg 2650.
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Monday PM 2 hour tennis drill

Macro splits always turn out to be somewhere between 33/33/33 PCF to 30/45/25 PCF. The experimentation here is to split my meals and macros in a way that allows me to eat whenever I feel like eating. I'm finding that it helps if I save room for about 1500 calories AFTER 4 pm, even though I usually train in the morning. The reason is that no matter how much I eat until 4, I'm always looking to eat more between about 5 and 8 and I'll tend to get my 1500 calories in no matter what. That means that I need to go a bit lower on the fat in the morning if I want to allow for enough carbs and some protein around my training window.

As expected, I'm enjoying some time in the recomp zone right now. No changes planned. Have a big month of travel coming up, so the challenge will be to maintain consistency. The good news is that the cafeteria in the home office has just about everything I need. The bad news is that the hotel gym out there sucks and the work days start early, so there's no time to make a trip to a commercial gym. The equipment is sufficient, but there is no ventilation and I don't really need to smell the f'ing garlic and alcohol fumes being exhaled by the estrogen-bags on the treadmill. It distracts me from facilitating a proper mind-muscle connection.

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iDrDan
Level 5

Join date: Oct 2011
Location: Colorado, USA
Posts: 1241

Good to see you back, Serge!

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Serge A. Storms
Level 10

Join date: Oct 2002
Location: Illinois, USA
Posts: 1698

^Hey Dan, thanks for dropping in. I've checked in on your log and see you are in a bit of a rehab phase - good luck with that, hope things are going well.
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A few things I've been reflecting on lately regarding nutrition:

I've been playing with macros and meal timing a bit. The good AND bad news there is that throughout my experimentation, I'm consistently sticking to my staple foods and hitting my calorie goals. That's good news because no matter how I shift things around, it all works! The only bad news is that I can't really extract any meaningful data from my experiments in terms of efficacy (body comp).

That's actually fine, because I'm not out to prove that one way to organize a diet is more effective than another. What I would like to figure out is which method of organization makes the diet SUSTAINABLE in the long term.

Right now I'm thinking that loading up on protein and fiber towards the early part of the day allows me to keep energy intake relatively low throughout the day without feeling deprived. So - lean solid protein like chicken breast, tuna, egg whites, and greek yogurt mixed with protein powder, and for carbs - strawberries, oatmeal, fiber 1, even rice or potatoes, or some bread. Then, towards the end of the day, I can enjoy a filling dinner and still even have room for a beer. Usually, if I get hungry an hour or two after dinner, I'm not very prone to making bad food choices - I'm usually pretty good with just having yogurt/protein. This is where I can make a decision - if I want to keep it a low day, just stop eating after that. If I still have room and it's more of a higher day - I can throw in some nuts or some of the other fats that I enjoy but have been cutting back on (to make room for more carbs and protein).

So the synopsis is: leave room for beer. And if you switch from Peroni to Beck's Light like I did, you can now have 2.34 beers for the caloric price of one!

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Serge A. Storms
Level 10

Join date: Oct 2002
Location: Illinois, USA
Posts: 1698

Tuesday -

AM - 20 minutes shoulders (interrupted by work calls)
PM - 45 minutes shoulders:

- a shitload of lateral raises from 3 different angles on the lateral raise machine
- a shitload of DB partial lateral raises in different planes
- some DB presses (post-fatigue)

2514 cal PCF 30-46-23

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Serge A. Storms
Level 10

Join date: Oct 2002
Location: Illinois, USA
Posts: 1698

Wednesday

Biceps

DB curls in 3 different rep ranges
Drop n catch smith machine curls

2640 cals PCF 30/39/31

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Was chasing some links yesterday and stumbled upon the website of Wade Lightheart. www.freakygrowth.com

He has some cool stuff in the 'articles' section... Very old-school views on bodybuilding...pretty good read. He also has the cheesiest attempt at product marketing I've seen in a while. Something like the Maximum Megabolic Muscle Mastery package. Silly Canadians.

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