Starting Indigo Today

Training Training Logs
1

Today will be my first in the gym for a work out this year and my first day with Indigo-3G.
I started the year with appendicitis and surgery.(hence first real day back in the gym)

Stats:
Male
Age 31
5’8
190lbs BF% around 16% (both these numbers are a far cry from where I spent most of last year but I will fix that soon.)

Powerlifting in the 198lbs and 181lbs classes. Best lifts:
533lbs squat 346lbs bench 529lbs deadlift. all done in competition in Inzer single ply HD.

Before my appendix blew up I got my new Viking Shirt and Suit and cant wait to get in them and hit some big numbers later this year…

Today I will do some light cardio
Squat 4-6 sets of 20 reps for warm up and see how it goes from there
then Dead lift for sets of 5 and see what my abbs say about the pressure

Time to rebuild better then ever
DA

2

Here are the daily Macro goals that I followed before the hospital and what I will work my way back toward.

Fat 104
Carbs 421
Protein 281
Calories 3,744

3

Mid section below the line where the staples were felt fine…

worked up to 275lbs for 4 sets of 8 for squats and 275lbs for 4 sets of 5-6 reps for deadlifts…

easy day compared to what I’m used to but far but felt great to get back under the bar.

4

Todays plan of attack:

10 min elliptical, foam roll: hips, IT bands, upper back and pecs, warm up rotator cuff, hips and rear delts

20 crunches, 10 leg raises, 20 santanas , 8-10 15lbs med ball throws, 8-10 tire flips(light one this week)
(3 rounds)

Bench press: 2-3 warm up sets of 12-15 reps then work up to 4 sets of 3-5 heavy reps, super set with TRX low rows for sets of 12-15 reps

4 sets of skull crushers super set with 30-45 seconds of battle ropes.

5

Today proved to me that my body is almost fully recovered from surgery…

squats: 135 2 sets 12 reps
185 1 set 12 reps
225 1 set 10 reps
275 2 sets 8 reps
325 2 sets 5 reps
225 1 set 10 reps
135 2 sets 15 reps

TRX low rows 3 sets 15 reps
super sets
Machine Pec flys 135 3 sets 15 reps

TRX hamstring curls 15 reps 3 sets
10 leg raise 3 sets
20 crunches 3 sets

Battle ropes small-big-small-big waves till about 10seconds past my lungs wanting to imploded each set
TRX tricep extension 12 reps
TRX push-ups 10 reps
25lbs dumbbell per hand over head carry for 100ft
3 times through circuit

Felt great and numbers are improving faster then i hoped for the scale and the mirror. Might be something to this little combo of hard work, proper nutrition and quality supplements.

6

Day late on the post…

Yesterdays workout:

5 min jump rope 4 rounds(did better then I thought I would)

standing weighted abs(55lbs) 20 reps 4 rounds
hanging leg raises 20 reps 4 rounds

seated dumbbell shoulder presses 25lbs, 35lbs, 50lbs, 60lbs, 65lbs, 70lbs, 70lbs, 60lbs, 35lbs, 20lbs. all sets were done for 15 reps

Pull downs 4 sets 15-20 reps 135lbs

standing dumbbell curls 20lbs, 25lbs, 30lbs, 30lbs, 35lbs, 35lbs, 25lbs. all for 10-12 reps
super set
rope triceps extension 85lbs, 115lbs, 115lbs, 115lbs, 115lbs, 85lbs, 85lbs, 55lbs. all for 10-12 with drop set for the end

Pec deck flys 3 sets 15 reps 115lbs

waited around to help one of my guys do a contract and after drinking my post workout shake did some more curls and triceps work on the TRX because he took too long

7

Today:

Friday is my favorite day of the now because it is deadlift day…

8min of jump rope of and on for 1-2min at a time with only a few second break to cry about my calves hurting.

Hit tire with sledge hammer 10 times per side X 4 rounds.

Deadlifts
95lbs 8 reps, 185lbs 8 reps, 235lbs 5 reps, 275lbs 5 reps, 325lbs 5 reps, 325lbs 5 reps, 185lbs 5 reps, 185lbs 3 sets 5 reps snatch grip.

dips 3 sets 15 reps

leg extensions(15 reps per leg then 15 reps with both legs for each weight) 70lbs, 100lbs, 115lbs, 130lbs, 100lbs, 70lbs

8

Training from 1/27:

Foam roll, stretch and then 5 min jump rope

standing cable face pulls 45lbs 20 reps, 85lbs 20reps, 110lbs 15 reps

bench work: 95lbs 15reps, 135lbs 12 reps, 185lbs 10 reps, 225lbs 6 reps, 245lbs 4reps, 265lbs 3reps, 185lbs 8reps, 135lbs 15 reps.
each time super set with 10reps TRX face pulls and 10reps TRX I-rows

(fight buddy showed up so we did conditioning mid workout lol)

4 rounds of 5min jump rope

flipped small tire 20 times each
crunched w/hands touching toes 30reps
20 legs raises
hip raise throwing one hand/shoulder
flip big tire 20 times each
20 hip/leg twist
20 thrusting legs straight up with back on floor
30 hip escapes

3x 2min rounds kicking and kneeing the bag

20 lateral raise 20 shoulder presses 17.5lbs, 25lbs, 27.5lbs, 22.5lbs (all super set with 10TRX push-ups & 10 TRX triceps extensions)

2 sets of 21s with 45lbs on an easy curl bar… yes that was super light but I wanted a little more pump in the arms and that was all I had left haha

9

Training from 1/28:

callisthenic/body weight warms for a few min

10 small tire jumps
10 taller tire jumps (I know I need to do more of these)

Squats 95lbs 12 reps, 135lbs 10reps, 185lbs 10 reps, 225lbs 8 reps, 275lbs 5 reps, 315lbs 5reps, 365lbs 5 reps, 245lbs 8 reps, 135lbs 12reps…

workout cut short to train Jiu Jitsu for about 45min… haven’t rolled in forever so this was the much harder part of the workout.

10

1/29

20-30min of Greco Roman Wrestling… learning upper body control and throw hurts the ego more then the body.

11

Fridays workout:

2x 5min round jump rope

2x 8 reps deadlifts 135lbs

Power Snatch, Power Clean, hang snatch and hang cleans… 3 sets of 5 reps of each lift. all with 135lbs… first time doing these lifts in a long time.

Pec dec flys 115lbs 15reps, 5 sets of 12-15 reps with 145lbs
super set
Pull downs 115lbs 15 reps, 145lbs 15 reps, 180lbs 12 reps, 205lbs 10 reps, 220lbs 10 reps, 220lbs 10 reps( drop set 180lbs, 145lbs, 115lbs 10-15reps)

Cabls cross overs 5 sets of 8-12 reps 45lbs-65lbs

triceps push downs 135lbs 3 sets 12 reps

12

2/3 workout:

almost 2 hours of Jiu Jitsu!! it has been almost 6 years since I have rolled for the much time and man I can feel it.

drank my intra workout drink, rested about 30min then got in Flat Bench work, a lot of shouder raise and some cable cross overs. I was just glad I could move after all that.

13

2/4 Today was fun with Boxing… Worked focus mitts with a buddy for 1 hour. We did 5min holding mitts took 1min rest then switched.

Then I did stiff leg dead lifts for sets of 8-10 reps, 2 sets 95lbs, 2 sets 135lbs, 1 set 185lbs, 2 sets 225lbs, 1 set 185lbs and 1 set 135lbs.

14

I slacked big time on my log last week but I will get back at it today.(not sure if anyone is reading)

Quick recap of days I left off last week…

Wednesday I did: jump rope, tire flips, sledge hammer work, cleans, kicked the heck out of a bag and some biceps.

Thursday BJJ for 1 1/2

Friday BJJ for 1 hour

fun and challenging week but not enough heavy lifting. I will make that happen today.

15

2/10 Good day today:

little bit of jump rope to warm up and at random points during the workout.

single arm dumbbell snatches: 45lbs 5 per arm, 55lbs 5 per arm, 60lbs 5 per arm, 65lbs 3 per arm, 75lbs 4 singles alternating arms X 4 sets

dumbbell thrusters with hop: 40lbs each hand 8 reps, 45lbs each hand 5 reps, 50lbs 1 hand at a time 5 reps each, 55lbs 5 reps per hand, 60lbs 3 reps per hand, 65lbs 3 reps per hand, 45lbs both hands 8 reps
(first 5 sets super set with TRX low rows palms up.)

Squats: 95lbs 8 reps, 135lbs 8 reps, 185lbs 5 reps, 225lbs 5 reps, 275lbs 5 reps, 315lbs 3 reps, 365lbs 3 reps, 415lbs 3 reps 2 sets

Pull downs: 165lbs 8 reps, 190lbs 8 reps, 205lbs 10-12 reps 3 sets

single arm dumbbell snatches: 55lbs 5 per arm, 65lbs 3 per arm, 75lbs 4 singles alternating arms X 2 sets
(super set with TRX supermans sets of 5-8 reps)

dumbbell thrusters with hop: 45lbs each hand 5 reps, 50lbs 1 hand at a time 5 reps each, 55lbs 3 reps per hand X 3 sets

shoulder giant sets of; Lateral raises, upright rows getting elbows to shoulder height, then uprights W/elbows above eyes using hips:
25lbs dumbbells, 30lbs, 35lbs, 40lbs X 3 sets. ( all sets were performed w/10 reps per movement w/o putting down DB and drop sets for last 2 sets… these sucked but were awsome…

ended with a couple sets of body weight and racked kettle bell A2G squats… didn’t count reps…

16

Training from 2/11

Rear delts on machine. 45lbs 20 reps, 55lbs 20 reps, 70lbs 20 reps, 85lbs 15 reps, 70lbs 15 reps
standing cable crunches 55lbs 25reps(after each delt set)

bench press 95lbs 8 reps, 135lbs 10 reps, 185lbs 8 reps, 225lbs 2X 5 reps, 245lbs 2X 5 reps, 135lbs 8 reps.

Skull crushers SuperSet alternating dumbbell curls same weight; 25lbs 12 reps, 30lbs 12 reps, 35lbs 12 reps, 40lbs 2X 8 reps, 25lbs 12 reps

TRX push ups 3 sets 10 reps

close grip pulldowns 130lbs 10 reps palms away 10 reps palms towards X 4 sets

single arm cable curls 45lbs 12 reps, 55lbs 2 sets 10 reps

feel like im forgetting an exercise but everything feels good today and will hit hard again later on.

17

2/12 Training

1 hour of Jiu Jitsu basics and then a little bit of heavy bag work.

18

2/13 Training

easy day… Bunch of squats and front squats. First set and last set of each was done with 135lbs for 8 reps. 2 sets at 185lbs and 2 sets at 225lbs on the back and 3 sets of 135lbs on of front squats, all set were performed; squat down, pump 3 bottom quarter squats then come all the way up, repeat for 3-4 more times, this is one set.

20 lungs 2 sets

single arm over head dumbbell carries for 30 yards per arm(give or take): 40lbs, 50lbs, 55lbs, 60lbs, 65lbs, 40lbs(both hands over head for the last one).

few more lunges and body weights squats to finish the day.

19

So what I get for not being consistent about logging as soon as im done work, is that I forgot what I did on Friday completely…

2/18
warmed up with some light jogging then got started…

TRX leg curls 4 sets 15 reps super with 4 sets 20 reps crunchs

hang cleans 2 sets 5 reps 95lbs
hang snatches 2 sets of 5 reps 95lbs
hang clean 2 sets of 5 reps 135lbs
hang snatch 1 set 5 reps 135lbs

Deadlifts done from a 2 inch deficit. 135lbs 8 reps, 225lbs 8 reps, 315lbs 6 reps, 365lbs 5 reps, 405lbs 3 reps.
deadlift from floor 455lbs 1 rep 1 set, 405lbs 3 reps, 365lbs 8 reps, 315lbs 8 reps, 225lbs 8 reps, 135lbs 5 reps.

hanging leg raise variations for 4 sets 15-20 reps

rear delt machine… 4 sets 20-30 reps 55lbs first set 70lbs for the rest.

TRX leg curls 3 sets 12-15 reps super set with 3 sets 20 crunches

20

2/20

didn’t get to the weights like planned but got a lot better at Jiu Jitsu

BJJ for 2 two hours working mount escapes, darsce variations, rear choke w/hooks in escapes, body triangle escapes and rolling a bit…

rested 40 minutes and then worked on triangle choke drills for 45 minutes.