Bigmac73nh's Log

Training Logs
1

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I’ve been posting in the Indigo Logs since getting on Indigo Team 1, but I’m starting this up so my friends (who aren’t on Indigo) can post. Here’s a link to that log, it’s got a lot more background:

http://tnation.T-Nation.com/free_online_forum/sports_body_training_performance_bodybuilding_indigo_2/bigmac73nhs_i3g_log

For some quick and dirty background info:

I took the progress pics above a few days ago, so that’s where I’m at right now. BW is fluctuating between 200 and 205. I’m about 5’8". As far as my training goals go, I basically just lift for fun/general awesomeness at this point. I’m mainly concerned with the aesthetic side of things and am thinking about entering a bodybuilding competition if I’m ever happy enough with my size and symmetry (got a long way to go). That gives me some freedom with the specific lifts I include, but in general I tend to focus on the lifts that a) I enjoy, b) lead to some solid body recomposition, and c) don’t cause/irritate nagging injuries.

Here are some current PR’s (lbs):

Bench Press: 350
Front Squat: 315 (straps grip)
Deadlift: 475 (straps, belt)
Power Clean: 265 (straps, belt)
Power Snatch: 185 (straps, belt)
Push Press: 255
Military Press: 185

I don’t really back squat anymore because it bothers my knees if I get as low as I’d like to. At my best, I could get 455x2 on those, but I was about 30lbs heavier at that point. Currently, front squats and trap bar DL’s are my go-to quad development exercises for that reason.

2

This is what my programming and nutrition are currently looking like. I do more or less the same thing every day, working for max explosiveness and using submaximal loads. I allow some room for autoregulation with stuff like the HFSW, and will back off on the reps if I need a bit of a recovery boost.

I’m trying to work on leanness and get a harder look to my muscles at this point, while still keeping the explosive work to maintain neural efficiency. I’m backing off on the heavy pressing for awhile because my elbow is kind of fucked and I want to let it heal up. I need to keep it simple this month because I’m going home on winter break (still in college) and will have serious equipment limitations.

I change the programming a bit every week. Exercises will remain constant, but I’m modifying volume and weight on several exercises. Over the course of the month, I’ll ratchet up my Indigo dosage from 0 caps (this week) to 12 caps per day (in three weeks), matching the Indigo increase with an increase in carb intake. I’m pretty much just thinking G-flux: this week is a deload week, so I don’t need as many nutrients, but I’ll need more as I spike the volume.

TRAINING:

Activation:

A1. First Pull from Floor

3x135x3

A2. Clean High Pull from Hang

3x135x3

HFSW (circuited):

B1. Power Snatch from Floor

3x145x6

B2. Front Squats

3x165x6

Strength/Power Work:

C. Power Clean from Floor (straps for singles)

135x3, 155x3, 185x2, 205x2, 225x1, 235x1

Shenanigans:

D. Ballistic Curls

45x6, 55x6, 65x6

Metabolic Circuit (1 round):

E1. Speed Bench 135 x 20sec
E2. Squat Jumps x 20sec
E3. V-ups x 20sec
E4. DB Swings 60 x 20 sec
[Repeat E1-E4]

NUTRITION:

Meal 1: 1 cup oats, 8oz Greek yogurt (nonfat), 2x the cocktail (each is 4 oz of unsweetened cranberry juice and a packet of splenda with water), 4000 IU vit D, 5 caps psyllium fiber, 8 brazil nuts

Periworkout: .5-1 MAG-10, 5g creatine monohydrate

Postworkout: 1 Power Drive, some of a rotisserie chicken (aiming for 30-50g protein from that)

Meal 2: Remainder of rotisserie chicken

Before Bed: 4 Flameout, 7 Elitepro, 4000 IU vit D

As desired: tea, Spike shooters

3

Explosiveness was there today, so I jumped right into week 2 programming. I’m going to keep pushing the heavier front squats through Tuesday, since I’m heading home at that point and won’t have a power rack. Here’s what my workouts will look like for now through Tuesday:

Activation A:

A1. First Pulls

3x135x3

A2. Clean High Pulls from Hang

3x135x3

HFSW B:

B1. Power Snatch from Floor

4x150x5

B2. Front Squats

4x175x5

Power Work C (weights autoregulated, just throwing in what I did today):

C1. Power Cleans from Floor (straps in for last 2 sets)

135x3, 155x3, 185x2, 205x2, 235x1, 255x1

C2. Front Squats

185x3, 205x3, 225x2, 245x2, 265x1, 285x1

Accessory:

D. Ballistic Curls

45x6, 55x6, 65x6

Metabolic Circuit E (1 round):

E1. Speed BB OHP 95 x 20 sec
E2. Squat Jumps x 20 sec
E3. V-ups x 20 sec
E4. DB Swings 60 x 20 sec
[Repeat E1-E4]

Metabolic Circuit F (1 round):

F1. Speed Bench 135 x 20 sec
F2. Squat Jumps x 20 sec
F3. V-ups x 20 sec
F4. DB Swings 60 x 20 sec
[Repeat F1-F4]

Notes:

The work capacity boost from the Indigo is already noticeable, especially with the metabolic circuits, even though I just reincorporated it today. I’ll take it.

Power snatches still seem to be annoying my elbow a little bit, though it does feel better since the reduction in heavy pressing. Depending on how the elbow feels going forward, I may cut the weight and reps on snatches, and move those to activation only. I’d probably just substitute cleans into the HFS in their place, but I’ll cross that bridge when I come to it.

I’ll update on Wednesday with any changes I have to make based on equipment limitations at home.

4

Nutrition Update:

Indigo-3G is back in, at a 1x4 dose for the coming week. So for 12/18-12/24 my daily nutrition will look like:

Wake up: 4 Indigo-3G

Meal 1 (1 hour later): 1 cup oats, 8-12oz Greek yogurt, 2 x the cocktail, 8 Brazil nuts, 4000 IU vit D, 5 psyllium fiber

Postworkout: 5g creatine monohdrate

Meal 2 (30 min postworkout): 30-50g protein from chicken

Meal 3: remainder of rotisserie chicken, 1 plate brown rice

Before Bed: 7 ELITEPRO, 4 Flameout,4000 IU vit D

As needed: Spike Shooters

Nothing exciting here. Just more carbs to fuel a volume increase in the gym.

5

I’m really glad you got this, I hope it’ll help us both a little.

Finals were a bitch…4 in 36 hrs. I’m still not fully mentally recovered yet, I’ve been so tired these past few days. I’m pretty sure I’ve never thought so intensely and taxed my CNS as hard as I did on Wednesday and Thursday. I didn’t feel it Thursday night at all and went out, didn’t drink but stayed out til 2 and drove 5 of my drunk buddies home…bunch of nutcases.

Now that I’m home I’m hoping I can make some progress again. I hit 315 on front squats a few weeks ago, and haven’t been able to get close since. I hit 305 last week but after unracking 310 on Friday afternoon, my body went completely numb and I decided against it, I thought I might have passed out if I went down and even attempted to get back up.

That being said, I’m kind of confused as to why I did so well while deadlifting afterwards. I immediately dropped squats after that while realizing maybe my CNS was overtaxed and that my body was tired and didn’t intend to go up nearly as high as I did on deadlifts. Got 430 up no problem and was going to go higher but I felt like I had done enough for the day.

I feel like I’ve somewhat hit a strength plateau and I need to start eating even more than I already am. I need to get more carbs in I think, my body seems to be functioning like a car running on gasoline vapors. It just incinerates whatever I give it and I need a full tank. looks like 200g carb meals may be coming into play much sooner than expected. didn’t think this much of an extreme would have to come into play. It’s break though, who cares, right?

Hope your break goes well despite not having everything at your access…I feel your pain on that one. If you have any suggestions for improvement on my part, throw them my way, I wanna stop feeling like a slacker.

6

[quote]bhopki01 wrote:
I’m really glad you got this, I hope it’ll help us both a little.

Finals were a bitch…4 in 36 hrs. I’m still not fully mentally recovered yet, I’ve been so xtired these past few days. I’m pretty sure I’ve never thought so intensely and taxed my CNS as hard as I did on Wednesday and Thursday. I didn’t feel it Thursday night at all and went out, didn’t drink but stayed out til 2 and drove 5 of my drunk buddies home…bunch of nutcases.

Now that I’m home I’m hoping I can make some progress again. I hit 315 on front squats a few weeks ago, and haven’t been able to get close since. I hit 305 last week but after unracking 310 on Friday afternoon, my body went completely numb and I decided against it, I thought I might have passed out if I went down and even attempted to get back up.

That being said, I’m kind of confused as to why I did so well while deadlifting afterwards. I immediately dropped squats after that while realizing maybe my CNS was overtaxed and that my body was tired and didn’t intend to go up nearly as high as I did on deadlifts. Got 430 up no problem and was going to go higher but I felt like I had done enough for the day.

I feel like I’ve somewhat hit a strength plateau and I need to start eating even more than I already am. I need to get more carbs in I think, my body seems to be functioning like a car running on gasoline vapors. It just incinerates whatever I give it and I need a full tank. looks like 200g carb meals may be coming into play much sooner than expected. didn’t think this much of an extreme would have to come into play. It’s break though, who cares, right?

Hope your break goes well despite not having everything at your access…I feel your pain on that one. If you have any suggestions for improvement on my part, throw them my way, I wanna stop feeling like a slacker.

[/quote]

Thanks man, I’ll check out your recent posts in your log and see if I can think of any tweaks to make. Upping the nutrient intake when you’re stalling or in need of a recovery boost is always a good idea, so I definitely think that’ll help. It’s the break AND the holidays, so nobody will fault you for eating big. Please hit me with any suggestions you have as well, I’m always open to making some changes for the better or just trying new things.

I definitely know what you mean about the neural fatigue from finals. I finished up at 6AM yesterday (carrying over from Monday), so I took the whole day to rest up and just do very little. In spite of that, I’m still toast today. I drank a Spike and had a solid breakfast and feel like I could go back to bed haha.

7

Yesterday was completely dedicated to recovery. Slept at least 15 hours and ate some extra stuff (handful of protein bars). I was hoping to fuel up, rest up, and kill it today before heading home. It’s readily apparent that I have no business doing that lol. My CNS is still completely wrecked from finals, so no serious workouts today. Hopefully I will wake up tomorrow ready to train rather than feeling like I just got hit by a truck. I have to make the long drive home today, but before that I’m NEURAL CHARGEN SO HARD BRO. Downloaded a million dubstep songs, so I’m ready to go once I wake myself up.

8

Merry Christmas!

Not going to get too detailed here, but this is generally what I’m doing for training and nutrition during the holidays:

Since I’ve run out of most of the key periworkout supps, I’ve shifted my focus to positioning solid food intake intelligently around workouts. I typically have one dose of Indigo when I wake up, then eat a meal of protein/carbs/fats about an hour later. This is a big meal, so it takes me awhile to finish. I’ll wait an hour after the big meal, then head down the basement for a workout. Following the workout, I’ll have another dose of Indigo and 5g creatine monohydrate. Within 30-45 minutes, I’ll have a protein and carb meal.

Overall, my eating isn’t too bad, since the first two meals of the day tend to be very clean. For the past couple days, I’ve been eating dinner with the family and not worrying much about what I’m eating. If there’s a healthier option, I try to load up on that before heading to the junk. Bread, pasta, and booze are fair game, but so far I haven’t touched any desserts or really serious junk food. I might let dessert slide today, but my goal is to get so full from appetizers/dinner that I don’t want it.

Training is going well. I’ve shifted snatches to a lighter activation exercise. Power cleans have taken their place in the HFSW. For a squat variation, I settled on DB squats with my heels on plates. I’m using a narrower stance on those, which is an interesting change for me. I also found out that my bench at home has safety spotters that work great for RGBP form pins, so I’ve been doing some ramping sets of 6 on that preceded by plate squeeze press. I decided to throw the squeeze press in to help focus in on the pecs- my understanding of RGBP is that it’s triceps-heavy, so I need to be careful about not letting my tri’s get way out of balance.

9

Ate lots of good food throughout the day yesterday, but ended up cheating like a bitch in the evening. Had a few slices of pizza and some Christmas sweets with a few beers. I’m actually kind of proud of myself because I had a pretty asinine plate loaded up (everything that I had cravings for) and ended up ditching half the plate because I was satisfied. Back to the grind today.

Going to bust ass between now and Saturday to health myself up again before another brief health break on NYE. Nutrition will be almost exclusively Greek yogurt, puffed rice cereal, rice, beef, turkey, chicken, and Brazil nuts in some combination. Gluten is back out, and I’ll try to keep fats on the moderate-low side. Indigo is up to 2x4 caps each day.

I used just about all of the giftcards I got for Christmas on fitness-related items this morning. Ordered a set of EXF rings, since those seemed like they would work well with the power racks at school. I also ordered a rice cooker to take the effort out of cooking rice at school- don’t want to have any excuses for less-than-perfect nutrition. The rest went into Biotest goodies: new BCAA’s (going to make 10g of that my PWO for the time being), ZMA, and HOT-ROX, then I re-upped on Flameout and Power Drive.

10

Here’s what my training is looking like this week:

Activation:

A1. DB Power Snatch from Hang

3x30’sx3

A2. DB OHP

3x30sx3

HFSW:

B1. Power Snatch from Hang

5x135x3

B2. Military Press

5x135x3

B3. DB Squat (Close stance, feet on plates)

5x40sx8

C. Silly Ab Rollout Stuff (playing around a little using DB’s to mimic rings to some extent)

Pressing Work

D1. Plate Squeeze Press (nice and slow)

6x6

D2. RGBP from Pins

135x6, 145x6, 155x6, 165x6, 175x6, 185x6

Structural Work

E. BB Throw/Catch Curls

45x6, 55x6, 65x6

Metabolic Circuits (3 rounds)

F1. DB Speed OHP 30s x 20 sec
F2. BW Jump Squats x 20 sec
F3. V-ups x 20 sec
F4. Mountain Climbers x 20 sec
[repeat F1-F4]

I’ve more or less stuck to the plan I outlined above, but with a few tweaks:

  1. I alternate days of push/pull/legs, which entails alternating through the following exercises after the ab work:

Push: Plate squeeze press (pec activation)/RGBP from pins
Pull: Clean High Pull
Legs: Suitcase DL

  1. If my delts are feeling a bit fried, I’ll substitute speed OHP in the metabolic circuits for speed floor press. I’ll also substitute crunches for v-ups in the circuits if my abs are beat up as hell, as they have been some days after the ab work.

  2. I’ve started doing some quick, fasted leg work in the morning before my first meal. I’ll alternate between hams/glutes and quads. For this week, I’m doing 6 cycles of 20 seconds on the “work movement” and 10 seconds on the hold, with about 10-15 seconds rest between each cycle:

Quad work movement: Backward walking on treadmill v. max incline
Quad Hold: BW Squat hold

Hams/Glutes work movement: DB Swings (40lb)
Hams/Glutes Hold: Lunge Hold (alternating sides)

11

Training:

Workouts continue as planned. I did make a change to my RGBP from pins form today, and it was a good one. My grip was previously slightly narrower than my standard bench form, but I saw a note from CT on the spill yesterday about how it should be 2-3" wider than one’s standard bench grip. I widened out to that specification, and this really hit me hard in the pecs and the lats/medial delts/ posterior delts. Money. I maintained the pre-set plate squeeze press for recruitment and maintained the same weights.

Supplementation:

In addition to the Biotest supps that I have on the way (should be here tomorrow), I decided to order some nootropics to start incorporating so I can see if they will serve me well during school: DMAE and Vinpocetine. Rote memorization is a weakness for me (hurt my Chinese studies BIG TIME and made scoring well on tests a major uphill battle), and I need to address this in some way since I’m applying to law schools. I’m hoping this nootropic stack will help with the issue, since it’s not very expensive at all (no worse than a full month of Spike lol).

I’m still between the between now, but as of Monday my supplementation protocol will be:

INDIGO 3x4 caps- 1 dose first thing in the AM, 2 other dose preceding later meals… first meal is typically my preworkout meal

-Wake Up:

1 HOT-ROX

-With first meal:

10mg Vinpocetine
2 Flameout
5 psyllium fiber
8000 IU vit D

-PWO:

5g creatine monohydrate (half pre and half post)
10g BCAA Structured Peptides (intra)
1 Power Drive (post)

-Before Bed:

2 Flameout
3 ZMA

Note:

Following some guidelines by experienced noop users, my noop doses and stack will increase as I go. Vinpocetine will gradually increase to 3x10mg doses. Each cap of the DMAE I got is roughly 350mg, so lastly I’ll add one of those to the mix so that I’ll get about 550mg of DMAE between the caps and the PD.

EDIT: No Huperzine A. Upon further investigation, I realized that it isn’t recommended anymore.

12

Last set of the Recruitment and Explosive Strength Complex

Today’s Workout:

Activation:

A1. DB Power Snatch from Hang

3x30’sx3

A2. DB OHP

3x30sx3

HFSW:

B1. Power Snatch from Hang

5x135x3

B2. Military Press

5x135x3

B3. DB Squat (Close stance, feet on plates)

5x40sx8

C. Silly Ab Rollout Stuff (playing around a little using DB’s to mimic rings to some extent)

Recruitment and Explosive Strength Complex

D1. Plate Upright Rows (hold/squeeze at peak)

6x10’sx6

D2. Clean High Pulls

135x6, 145x6, 155x6, 165x6, 175x6, 185x6

D3. OHP (Switch from strict press to push press as explosiveness declines)

135x6, 145x6, 155x6, 165x6, 175x6, 185x6

E. BB Throw/Catch Curls

45x6, 55x6, 65x6

Notes:

I was feeling good today, so I decided to go heavy on the weights and ditch the circuits for today. I’ll take the next two days to just neural charge and work some conditioning.

13


Here are a couple pics I snagged after my workout. Holding lots of water, but I think I’ve successfully recovered from last week’s nutritional assholery in time for the NYE debauchery.

14

Happy New Year everyone!

I just cut loose and had a great time with some of my best friends this weekend after a great week of training last week. There were beers, cheezeburgerz, and Chinese food. Workouts for yesterday and today were NC only. It’s back to business as usual tomorrow. There will be much conditioning this week to account for the weekend’s shenanigans.

I’ll be up to 3x4 caps of Indigo and I’ll also be introducing 1 cap of HOT-ROX first thing in the morning. Unfortunately, some stuff got screwy with the no-ops I ordered, so I won’t be adding anything new there at this point. No big deal there though, probably best that I wait for more details on brain candy and consider that as an option before making any decisions.

I figure this is as good a time as any to outline my goals for the coming year, so here goes:

-Get into a good law school

-Nail a 4.0 for my last semester of college

-Develop the base I’ve built over the past year and cross over into freakiness territory. I want to bring better leanness to the table (very visible abs) and move bigger weights. I’d like to break into the 400s on bench press, get over 225 on military press, and pull 6pps at some point, so I’ll be working toward these lifts.

-Enter a competition. I ultimately want to get into natural bodybuilding, but I may very well need more time to build more mass in my upper body so my proportions are good. If that’s the case, I’ll try a powerlifting meet.

Looking forward to a full year of serious training… I’ve yet to make that happen. I’m going to work leaning out first, so I’ll be going back to following Thibs’ programming to the letter when the new ring programs come out. Can’t wait to get ahold of the new program, as it seems like it could really help with leanness while improving my big lifts.

15

Yesterday’s Workouts

AM: Conditioning - 10 rounds, 10 sec rest between rounds

A1. Backward walking on treadmill v. max incline x 20 sec

A2. Squat hold x 10 sec

PM: Weights/Conditioning

Activation

A1. DB Power Snatch From Hang

3x30sx3

A2. DB OHP

3x30sx3

HFSW

B1. Power Snatch From Hang

5x135x3

B2. Plate Lateral Raises (2 sec hold at peak)

5x10sx3

B3. Push Press

5x185x3

B4. Military Press

5x135x3

Ab/Full Body Tension Work

C. DB Rollouts/holds

Pressing

D1. Plate Squeeze Press

6x10x6

D2. RGBP From Pins

135x6, 155x6, 4x185x6

Biceps

E1. Plate Curls (2 sec hold at peak)

6x10sx6

E2. Throw/Catch Curls

2x45x6, 2x55x6, 2x65x6

Conditioning - 4 rounds, 10 sec rest between exercises, ~60 sec between rounds

F1. Neutral Grip DB OHP 30s x 20 sec
F2. BW Squats x 20 sec
F3. V-ups x 20 sec
F4. Mountain Climbers x 20 sec
[Repeat F1-F4]

Notes:

I kind of slept in until stupid late, so my Indigo dosing was only 2 x 4 caps. Even so, work capacity is starting to get to a good place. I find myself needing to rest less and less between rounds of conditioning and feeling way better afterward. I’m trying to take advantage of this be pushing volume to a greater extent, mainly through conditioning.

I decided to ditch the DB squats from the HFSW. They were trivial at best with the weights I have at home, but I included them because they were better than nothing. Now that I’ve got the ghetto prowler work in, I don’t see the point in maintaining DB squats.

For some progression to my HFSW, I added in some laterals with holds to try to recruit the medial/posterior heads of the delts and traps to a greater extent on the vertical pressing. I also added some relatively light push press prior to the strict pressing. I seem to be much more explosive on the strict press when I push press beforehand.

Other than that, not too much changed. I cut down on ramping and went with more work sets on the RGBP now that I’m comfortable with form. I also doubled the volume on biceps to see if I can work some magic and get these bastids to grow.

16

Last round of yesterday’s HFSW

Workouts for 1/3/12

AM: Conditioning - 10 rounds, 10 sec rest between rounds

A1. Backward walking on treadmill v. max incline x 20 sec

A2. Squat hold x 10 sec

PM: Weights/Conditioning

Activation

A1. DB Power Snatch From Hang

3x30sx3

A2. DB OHP

3x30sx3

HFSW

B1. Power Snatch From Hang

5x135x3

B2. Plate Lateral Raises (2 sec hold at peak)

5x10sx3

B3. Push Press

5x185x3

B4. Military Press

5x135x3

Full Body Tension Work

C. Ring Work/Holds

Pulling

D1. Plate Upright Row (2 sec hold at peak)

6x10sx6

D2. Clean High Pulls

135x6, 185x6, 4x205x6

Biceps

E1. Plate Curls (2 sec hold at peak)

6x10sx6

E2. Throw/Catch Curls

2x45x6, 2x55x6, 2x65x6

Conditioning - 4 rounds, 10 sec rest between exercises, ~60 sec between rounds

F1. Neutral Grip DB OHP 30s x 20 sec
F2. BW Squats x 20 sec
F3. V-ups x 20 sec
F4. Mountain Climbers x 20 sec
[Repeat F1-F4]

Notes:

Nothing really remarkable for most of this one. It’s not apparent from the video due to the camera angle, but I’ve been working on cutting out the “bump” on the snatches. It was kind of awkward at first, but it’s starting to feel good.

I did get my rings in the mail today, so I was excited about that. I didn’t change much though, just switched the rollouts for a similar movement on the rings. It was an interesting change. I’d say overall it felt a bit easier on the abs, but was way more challenging on every other upper body muscle lol. Not going to go shithouse on the rings yet because I realize that I’m more or less clueless and I don’t want to do any damage. I’m just trying to get my feet wet to some extent so I can (hopefully) make the learning curve a bit more bearable when I get started on CT’s programming.

17

3264×2448 1.85 MB

New toyz. Been using the Reebok thing to put my feet on while benching due to the awkward height of my home bench, but it works well for putting the feet on for ring work as well.

18

^The first half of my third round of conditioning. So that x 2 = 1 round, didn’t want to get boring and redundant lol

Today’s Workout: Conditioning/Neural Recovery

Conditioning A - 4 rounds, 10 sec rest between rounds

A1. Backwards walking on treadmill v. max incline x 20 sec

A2. Squat Hold x 10 sec

Conditioning B - 6 rounds, 10 sec rest between rounds

B1. DB Swings 40 x 20 sec

B2. Lunge Hold x 10 sec (alternating front foot with each round)

Conditioning C - 4 rounds, 10 sec between exercises, ~1 min between rounds

Rounds 1 and 4:

C1. Ring Push-ups x 20 sec
C2. BW Squats x 20 sec
C3. V-ups x 20 sec
C4. Mountain Climbers x 20 sec
[Repeat C1-C4]

Rounds 2 and 3:

C1. Ring Chins x 20 sec
C2. BW Squats x 20 sec
C3. V-ups x 20 sec
C4. Mountain Climbers x 20 sec
C5. RIng Pull-ups x 20 sec
[Repeat C2-C4]

Neural Recovery D

D1. Power Snatch from Hang

5xBarx3

D2. Military Press

5xBarx3

Notes:

Today is an off day from picking shit up and putting it down. Just some conditioning. I’m working on incorporating the rings into conditioning, since they allow me to do chin/pull up variations and also give me an option for horizontal pressing that is more core-intensive. This stuff is awkward since I’m just starting out, as is obvious in the vid. Trying to be reasonable on the form, but it still sucks moderately to severely hard.

Lats blew up like mofos from the ring work. I snagged a quick pic after I was done. Wasn’t even trying to flex that hard and I almost passed out haha:

[photo]35588[/photo]

The un-cheating following the holidays is going well. Still a bit soft around the abs, but I’m feeling way better overall. 2-3 more days and I should be golden. I’m hoping today’s work will help tip the scales in my favor. This workout was done fasted- I just had 4 Indigo, 1 HOT-ROX, and a cup of coffee beforehand, then sipped on BCAA’s through the workout. I’m currently sipping on a combo of the remaining BCAA’s, a scoop of Power Drive, and 5g creatine monohydrate along with another cup of coffee. I’ll have my first meal in about 15-30 minutes- it’ll be a shitload of rice and chicken.

EDIT: I posted this in my Indigo log this morning, which is why the timing on some of the notes seems weird.

19

This is roughly what my nutrition is like on a daily basis:

Wake up: 4 Indigo, 1 HOT-ROX, 1 cup coffee

-Fasted leg work-

Breakfast*: Brown rice or puffed rice cereal (in almond milk), chicken breast, 6-8oz. Chobani Vanilla Greek yogurt, unsweetened cranberry juice mixed w/ water and 1 Splenda, 5 caps psyllium fiber, 4 Flameout, 8000 IU vit D

Preworkout meal-60 min: 4 Indigo

Preworkout meal (workout-60min): 3 Omega-3 Eggs, chicken, brown rice, veggies if I feel like it stir-fried in EVOO

Workout-15 min 2.5g creatine monohydrate, 1 cup coffee

Intraworkout: 10g BCAA structured peptides

Postworkout: 2.5g creatine monohydrate, 1 Power Drive, 4 Indigo

Workout+30min: Brown rice/chicken

Bed-30min: 3 ZMA

Before bed: 8 Brazil nuts

*Immediately after fasted leg work

I tried something a bit different with today’s fasted AM work. Prior to the leg work, I threw in some super-light neural activation stuff and did a small amount of tension work. Here’s what it looked like:

Activation:

A1. Power Snatch from Hang

5xBarx3

A2. Military Press

5xBarx3

Rings Tension Work (focusing on “hollow body” on these- thanks Serge)

B1. Fat Man L-Sit Chins (heels in contact with the floor)

3xBWx3

B2. Feet-Elevated Push-ups

3xBWx3

Leg Work - 10 rounds, 10 sec rest between rounds

C1. Backward walking on treadmill v. max incline x 20 sec

C2. Squat Hold x 10 sec (squeezing hard)

I liked this a lot- great way to start the day. I’ll probably make this the AM ritual until I start CT’s programming. The neural charge type circuit was just a good way to wake myself up. The ring work was easy, and intentionally so- I just wanted to work on tensing my full body a lot and activation the lats and abs. My treadmill work puts me into the hollow-body position anyway (I hold on to the treadmill supports like I’m in the bottom of a dip and lean forward so I put a lot of emphasis on the quads), so I just tried to squeeze the hell out of my lats and abs while on the walks.

20

^Second single of power snatches with 185. Catch could be much prettier lol

PM: Weights/Conditioning

Activation

A1. DB Power Snatch From Hang

3x30sx3

A2. DB OHP

3x30sx3

HFSW

B1. Power Snatch From Hang

5x135x3

B2. Plate Lateral Raises (2 sec hold at peak)

5x10sx3

B3. Push Press

5x185x3

B4. Military Press

5x135x3

Full Body Tension Work

C. Ring Work/Holds

Power Work

D. Power Snatch from Hang

135x3
145x3
155x3
165x3
175x2
185x1 (shitty catch)
185x1 (better catch but not perfect)

Biceps

E1. Plate Curls (2 sec hold at peak)

6x10sx6

E2. Throw/Catch Curls

2x45x6, 2x55x6, 2x65x6

Conditioning - 4 rounds, 10 sec rest between exercises, ~60 sec between rounds

Rounds 1 & 2:

F1. Feet Elevated Ring Pushups x 20 sec
F2. BW Squats x 20 sec
F3. V-ups x 20 sec
F4. Mountain Climbers x 20 sec
[Repeat F1-F4]

Rounds 3 & 4:

G1. Fat Man L-Sit Chins x 20 sec
G2. BW Squats x 20 sec
G3. V-ups x 20 sec
G4. Mountain Climbers x 20 sec
[Repeat G1-G4]

Notes:

DISCLAIMER: None of this is going to sound appropriate. No puns intended, just let it happen

I was initially going to do more RGBP today, but snatches felt awesome during the HFSW so I just decided to get some of those in for power work. I just decided to start at 135 and work through 6 sets, not really setting any specific goals for reps but just going for 1-3 and stopping when it felt like the right move.

The triples were all perfect. Very explosive, nice high catch. When I got up to 175, the second catch wasn’t as good as the first so I stopped there. I still went for 185, which is my current PR on these. I got it, but the lockout on the catch wasn’t that good… I was a couple of inches shy of full extension and had to press it a little at the end. I decided to rest a little longer and try for another (seen in the video) and it was better. I’ve had more beautiful snatches at lower weights, but I’ll take that for matching my PR.

As far as conditioning went, I worked on maintaining the hollow body through v-ups and the ring work. I really beat up my abs and lats today and it felt awesome.