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Indigo Project Logs
 
WUDNS's Indigo-3G Log
 

WUDNS
Level 3

Join date: May 2013
Posts: 98

7/10

6:30 - Indigo
7:00 - Breakfast
3 slices Ezekiel
Ham Omelet
(30/45/20)

10:30 - MAG-10 & Almonds (25/15/14)

12:30 - Lunch
Chicken
Rice
GF Butter
(45/100/15)

4:30 - Indigo & Spike
5:00 - Start peri-workout
4 scoops MAG-10
3 scoops SWF
(40/120/0)

Power Clean (1z1, 2x2)...200, 185
Squat (1z3, 1x5)...275, 235
Barbell Step-Up (3x12) 155
Single Leg RDL (3x10)
W/ cone touch (3x8)
Core Circuit (3x10)
Conditioning: Light Clean Complex (3x10)

8:40 - MAG-10 (20/10/0)

9:00 - Dinner
Prosciutto stuffed chicken
Potato
Veggies
(80/100/40)

Daily Macros:
240g protein
380g carbs
90g fat
3,300 calories

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WUDNS
Level 3

Join date: May 2013
Posts: 98

7/10

6:30 - Indigo
7:00 - Breakfast
3 slices Ezekiel
Ham Omelet
(30/45/20)

10:00 - MAG-10 & Almonds (25/15/14)

12:00 - Lunch
Chicken
Rice
Coconut Oil
(45/100/15)

4:45 - Finibar (15/40/10)
5:45 - Indigo & Spike
6:00 - Start peri-workout
4 scoops MAG-10
3 scoops SWF
(40/120/0)

Bench Press (4x3) 245
Alt w/ Pull-ups (4x8) BWx8
Incline DB Press (5x5) 85s
Deadstop Row (4x8) 75
Complex 1:
Alt arm plyo push up (3x10)
Power Drops (3x10)
Complex 2:
DB Curl (3x10)
OH Cable Tricep Ext (3x10)
Core

9:00 - Dinner - GF Pizza
Buffalo Chicken

Carb Count: 410

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WUDNS
Level 3

Join date: May 2013
Posts: 98

7/12

6:30 - Indigo
7:00 - Breakfast
2 slices Ezekiel
Ham Omelet
(30/30/20)

10:00 - MAG-10 & Almonds (25/15/15)

12:45 - Lunch
Ezekiel Bread
96% Beef
Blue Cheese
Asparagus

6:30 - Indigo
7:00 - Dinner
So much injera
Tilapia

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WUDNS
Level 3

Join date: May 2013
Posts: 98

Back Day pump

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WUDNS
Level 3

Join date: May 2013
Posts: 98

7/13

Speed & Conditioning w/ MAG-10

10 yard sprints
Flying 20s
Bounds

Peri-workout: 2 scoops MAG-10, 2 scoops SWF

Back Beach Day:
Incline BB Row (3x8)
Rack Chin (2x8-12)
Inverted Face Pull (3x10)
Pull-up (3xf)
Rear Fly (2x12)
Core
------------------------------------
7/13 - Off
------------------------------------
7/14 - Lower Volume

10 15-yard hill sprints full rest
Hang Power Clean from Blocks - 5x2@195
Light Squat (knee soreness)-3 sets of 215
GHR (3x8-12)
Reverse Hyper (3x8-12)
5 cone touch
15 minute bike HIIT

Peri-workout - 1 Finibar, 4
scoops MAG-10, 3 scoops SWF (~55g protein, ~160g carbs)
------------------------------------
7/15 - Finibar then basketball for conditioning
------------------------------------
7/16 - Upper Volume

Power Snatch (5x2) 135
Bench Press (4x6) 225
NG DB Inc Press (4x5) 75s
w/ Incline Row (4x8) 155
Face Pull (3x8-10) 7
w/ Shoulder Raise (3x8-10)
Core

Finibar, 4 scoops MAG-10, 3 scoops SWF peri-workout

-------------------------------------
7/17 - Conditioning Day

Scale weight: 173.0
Football Drills and Conditioning



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WUDNS
Level 3

Join date: May 2013
Posts: 98

7/18 - Lower Intensity. Cutting back some of volume due to knee soreness

Finibar
6x10's
4xFlying 20's
4x20yd bounds
Skill Work

Peri-workout: Finibar, 4 scoops MAG-10, 2 scoops SWF

Power Clean (1z1,2x2)...205
SGHP (3x3) 135
GHR (3x8)
SL RDL (4x10)
Core Circuit

-------------------------------------
7/20 - Upper Intensity

Bench Press (1z3) 255x1 sore pec
w/ Pull-up (4x8) BW
BB Shoulder (3x5) 135
Single Arm Row (4x8) 80
DB Curls (3x10)
EZ Curls (3x6)
OH Tricep (3x10)

Finibar, 4 scoops MAG-10, 2 scoops SWF
-------------------------------------

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WUDNS
Level 3

Join date: May 2013
Posts: 98

7/21 - Off/Golf Day
-------------------------------------
7/22 - Lower Volume
Hang Clean from Blocks (5x2)185 across
SGHP (5x3)...165
GHR (3x8)
Reverse Hyper (3x10)
Core (3)

Prowler/Hills for Conditioning
Football Practice

Finibar, 3 scoops SWF, 4 scoops MAG-10, I3G
-------------------------------------
7/23 - Conditioning Day

Practiced Conditioning Test
2x300 yard shuttles
------------------------------------
7/24 - Upper Volume

Hang Power Snatch (5x2) 125
Bench Press (Heavy Singles)..265
DB Press (3x6) 90s
Pull-Up(4x8-10) BW
Rear Fly (3x10) 15s
Shoulder Raise (3x10) 15s
Conditioning
-1 minute kb swing
-1 minute something else
-9 minutes

Peri-workout:

4:30 - Finibar
5:00 - Spike
5:30 - 1 dose plazma 500ml w/ I3G
6-7:00- 1/2 dose plazma 1000ml + Creatine
7:45 - Dinner
-------------------------------------
7/25 - Lower Intensity

Power Clean (1z1, 2x2)...225,205
Light Squat (4x6-10) 135
BB Step-Up (3x8) 135
SL RDL (3x8)
Core

Prowler

Football Practice

Finibar, 1 dose plazma, 1 serving MAG-10, I3G
-----------------------------------
7/26 - Off/Golf

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WUDNS
Level 3

Join date: May 2013
Posts: 98

7/27 - Upper Intensity
SGHP (5x2-3) 155 to 185
BB Military (3x5) 140
Incline DB (4x5) 85s
DB Row (4x6) 85
BB Curls (4x6-8)

Finibar, Indigo, 1.5 servings Plazma peri-workout
------------------------------------
7/28 - Conditioning

2 300-yard Shuttles
10 Hill Sprints for Conditioning
-------------------------------------
7/29 - Lower
Clean from Blocks (5x2)
Squat (1z3)
GHR (4x8)
Reverse Hyper (2x12)
Core

Conditioning
Football Practice

Finibar, Indigo, 1.5 dose plazma, MAG-10
-------------------------------------
7/30
-------------------------------------
7/31 - Upper Day

Scale weight: 173.5

Hang Power Snatch (1z1) 95...155
Bench Press (1z2) ...265
DB Bench (3x5) 95s
Incline Row (4x6) 155,175
Reverse Fly (3x10) 15s
Shoulder Raise (3x10) 15s

Football Practice
-------------------------------------
8/1 - Off/Conditioning

Prowler in AM
Golf in Afternoon
Football Practice in Evening

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WUDNS
Level 3

Join date: May 2013
Posts: 98

8 weeks of full dosage are up. Here are some of the notable changes (pics to follow):

Bodyweight: 162.2 to 163.5
Power Clean: 185 to 215
Hang Power Snatch: 115 to 135
SGHP: Up to 165 after just starting it

Not a ton of physique changes otherwise but not too surprised since I switched to an athlete/o-lift heavy workout about the same time I started Indigo.

No squat difference because I was dealing with knee soreness during this time period so just squatted lightly. I hope my bench press has gone up but I don't have any good set comparisons.

I started this summer at 158 and gained to 162 before i started Indigo on about 275 carbs/day. I am now up to 350-400 carbs per day. Hopefully I look just as lean or more.

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WUDNS
Level 3

Join date: May 2013
Posts: 98

Relaxed

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WUDNS
Level 3

Join date: May 2013
Posts: 98

Back

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WUDNS
Level 3

Join date: May 2013
Posts: 98

Front Double Bi - I have always had trouble with this pose. Good thing I don't need posing to play a sport

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WUDNS
Level 3

Join date: May 2013
Posts: 98

Just somethin else

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WUDNS
Level 3

Join date: May 2013
Posts: 98

Comparison of back

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HawaiiTunya
Level 10

Join date: Aug 2007
Posts: 4711

Aloha,

Definitely seen some changes your how lean you look.

Great job with the strength gains as well.

Keep it up.

A hui ho.

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