The big blue experience.

Training Over 35 Lifter
561

[quote]Up wrote:

[quote]big nurse wrote:

[quote]Dude623 wrote:
Sorry about that I just always sub%$#E*( whatever assoiciated your old avatar with you being female. LOL Anyway It will be of interest to everyone to see what kind of results you get with this program.[/quote]

You missed all the fun we had with the lovely upscale this year, not only thought that i was female but with a female partner as well !!.[/quote]

Ha, that was so funny…Im glad Im not alone.

Happy New Year
[/quote]

I quite enjoyed my time as a lesbian…girlfriend thought it was hilarious.

You seem to be making excellent progress, well done.
Hope next year is a good one.

562

[quote]cavalier wrote:
Gee, thanks. I’ll NEVER go to a hospital ever again.[/quote]

Good idea…avoid at all costs.
Wish i could say the same.

563

Back on it today :
Fasted cardio (trail walk am.)
Picking up from where i left off week before last with a hfs style 4x5 set/rep routine.

Pm.
Drove down to gym (not sure if was open)
Warm up complex x 4 rounds, if i was very rough this was going to be ‘it’ for the day.

Not so bad so far so straight back into the current hfs style bilateral/unilalteral whole body workout.

  1. Bilateral : front squat, deadlift, bench press.
    Fs 110 lbs 4 x 5

Deadlift 198lbs 4 x 5

bench press 104lbs 4 x5.

  1. Unilateral : weighted step up, suitcase lift with barbell, db bench.

Weighted step ups 6 blocks and deck
98lbs 4 x 5

suitcase lift with 35kg on one end of barbell, using the cutout in the largest plate as handle
66lb 4 x 5

Db bench 31 lb 4 x 5.

  1. Isolation/other work
    A. Lat pull down superset with tricep cable push down.
    Lp 5 sets of 5 from 134 lbs to 154 lbs

B.tricep cable push down
90lbs to 119 lbs. 5 sets of 5.

Foam roll and stretch to finish. No other cardio work today.

Protein shake and banana.

564

Pretty good lifting, Nurse.

So do you folks celebrate Boxing Day?

565

[quote]cavalier wrote:
Pretty good lifting, Nurse.

So do you folks celebrate Boxing Day?[/quote]

Personally no…but neither do i celebrate christmas.

Main event this time of year is the winter solstice (just happens to be my gf’s birthday as well as the real end of the year)

566

Glad you’re feeling better, hope this Indigo-3G regiment works for you.

567

[quote]big nurse wrote:

[quote]cavalier wrote:
Pretty good lifting, Nurse.

So do you folks celebrate Boxing Day?[/quote]

Personally no…but neither do i celebrate christmas.

Main event this time of year is the winter solstice (just happens to be my gf’s birthday as well as the real end of the year)[/quote]

I wondered where you’d gone.

What do you mean the ‘real’ end of the year?

HOW DARE YOU! Don’t forget that Santa died on the cross for you!

So are you a proper practicing Pagan then?

568

And so it begins !!.

  1. hopefully my first full year of consistent training.

So : end of week 5 (reloaded) and then onto a new training cycle completely.

08.30 first dose, trail walk 45 minutes.
09.30 breakfast : protein shake, bacon, eggs, potato rostis, black coffee.

10.00 off to gym.
SWF 1 scoop.
Warm up complex x 4 rounds : bare bar (10s) 55lbs (8s) 66 lbs (6s) 77lbs (4s).

Then whole body workout split between bilateral and unilateral exercises :

  1. Front squat 110 lbs 4 x 5

2.Bench press 105 lbs 4 x 5

3.Deadlift 198 lbs 4 x 5

  1. Weighted step up, 6 blocks and deck. 98 lbs 4 x 5

5.Suitcase lift 77lbs on end of barbell 4 x 5

  1. Db bench 31 lbs 4 x 5.

Other work/iso.
7.Lat pull down
121 lbs 1 x 10
142 3 x 5
150lbs 1 x 5

Supersetted with
8. Tricep cable push down
90 lbs 1 x 5
99 lbs 2 x 5
110 lbs 2 x 5

Plank 1 minute
Foam roll and stretch to finish.

Protein shake and flapjack.

Off home to sacrifice some virgins.

569

This weeks work.
Week 6 of Indigo (although i have missed most of the last 2 weeks due to illness)

Also …week 1 of a new training cycle :

In discussion with coach Thibs a few weeks back he suggested a programme of whole body workouts every training session but divided into 3 bilateral and unilateral exercises to help me work on the BLD problem and then to choose a muscle group to work on each session.
Workouts to be done hfs style.
Week 1 follows the set/rep regime from phase 1 of the strebgth/hypertrophy programme from the indigo programmes.

So gym routine this week is :
Warm up complexes (continuing with this) as follows :
Moves : deadlift, ohp, rear squat, good morning, bent over barbell row, clean and push press .
Usually done as :
Bare bar 10 moves each
55lbs 8 moves
66lbs 6 moves
77lbs 4 moves (usually have to drop the clean and push press on this set)

Main hfs routine
Bilateral exercises : front squat, deadlift, bench press
Unilateral exercises : weighted step up, suitcase lift, db bench.
Set rep regime this week is 3 x 6.
Weights this week :
Dl 85kg
Bench 45kg
Squat 45kg
Wsu 45kg
Suitcase 35-40kg
Db 12 kg

Iso work.
Varies each day according to what i fancy doing o the day and which equipment isn’t being used.
Usual finisher = planks, foam roll and stretch.

So :
Monday
Session 1. fasted cardio walk 45 minutes
Session 2. hfs routine + iso work upper back and tris.
session 3 .nepa trail walk.

Tuesday
Session 1.hfs routine + iso work lat pulls and tricep cable.
Session 2 . longer nepa trail walk.

Wednesday
Session 1 . fasted walk
Session 2.hfs + iso work : rows and back hypers.
Session 3.trail walk 1 hr 10.

Thursday
Session 1.walk to gym, hfs + iso work (pecs and lat pull drop set)
Session 2. Nepa walk
Session 3. walk to gym, squat session then conditioning with kb and treadmill work.

Friday.
Session 1.walk to gym, whole body workout (minus db bench) +extra conventional bench and back hypers.

Saturday.
Session 1.hfs routine, iso work :pec flye and db supported row.

Sunday.
Treating as rest day.

Pretty good week all considered. 6 consecutive training days including 1 with 2 sessions.

570

Sunday.
End of week 6 thoughts, no particular order.

1.Training : has been very consistent this week with 7 consecutive training days (including previous sunday) and a total of 8 training sessions.
Have done the hfs routine as specified ie a whole body workout split between bilateral and unilateral exercises every session except for during the 1 conditioning session.
Overall my work capacity seems to have taken a big jump up.

2,Diet has been generally good except for 2 days where i weakenned inn resolve and had some wheat products. Generally feel a lot better off wheat and milk most of the time.
Indigo dosing has mainly been 3 doses, couple of days the iming slipped and i ended up only taking 2 doses, last night was the first time where i missed a dose due to work problems.

Thinking out aloud i can see that a longer term more ideal regime might be 2 doses daily, just seems to fit a bit better.

3.Changes. Face is a lot leaner this week and my belt came in another half inch , fat folds noticeably abdominal/hip seem to be looser and changing consistency ie breaking up.

Next weeks plan.
Training will be based on stress week model of first programme. Main challenge is that i will be on mixed shifts so getting to train could be a real problem.
Situation at work is gradually worseenning and i want to be there less and less, have never been so de motivated in a job and conversely so motivated to train.

571

Week 7 begins.
Effectively ‘stress’ week on my bilateral/unilateral whole body workout :

SWF 1 scoop.
Warm up complex x 4 rounds ,usual weight then 1 round of 2 reps at new weight.

Monday
Main workout hfs based, all done at 4 x 5 set/reps.

1.Deadlift 132 lb warm up ,then 198 lbs 4 x 5

2.Bench press 66lb warm up then 105 lbs 4 x 5

3.front squat 105lbs 4 x 5

  1. Weighted step ups ,6 blocks and deck 105 lbs 4 x 5

5.Db bench 31 lbs 4 x 5

6.Suitcase lift 88lbs 4 x 5.

Iso work
7.Lat pulls 110 lbs 1 x 8 then 150 lb 5 x 5

8.Tricep cable push down ,rope grip. 99 lbs 1 x 5 then 110 lb 4 x 5.

Foam roll and stretch.
Walk home
And so to bed.

Tuesday.
Long recovery sleep.
1.Fasted walk 45 minutes.
2.walk to gym, hfs routine and iso work : lat pulls, back hypers,seated cable row and standing tri cable pull down.
3.Nepa walk 1 hr 30

Wednesday.
1.Early morning workout : hfs session but only half workout due to time constraints.

Thursday.
1.fasted walk 45 minutes.
2.Nepa walk 1hr 30
3.Main workout, hfs based whole body + isp work bi/tri and walk home. First day on MAG-10.

Friday.
All fell apart, very tired from days/nights changeover.

Saturday
Deliberate rest day.

Sunday.
1.Trail walk fasted but with MAG-10 on board.
2.Hfs whole body routine ,same set/reps. iso work today back hypers and seated cable row.
3.Trail walk 1 hr 30.

572

[quote]big nurse wrote:

Thinking out aloud i can see that a longer term more ideal regime might be 2 doses daily, just seems to fit a bit better.
[/quote]

So how much will it cost to stay on the stuff long term? and is it OK to do that?

And what exactly do you feel you have got from it that has convinced you to stay on it?

Sorry to hear about the job woes.

573

[quote]FarmerBrett wrote:

[quote]big nurse wrote:

Thinking out aloud i can see that a longer term more ideal regime might be 2 doses daily, just seems to fit a bit better.
[/quote]

So how much will it cost to stay on the stuff long term? and is it OK to do that?

And what exactly do you feel you have got from it that has convinced you to stay on it?

Sorry to hear about the job woes.[/quote]

Brett.
When i get a chance i will work out the cost for some different maintainance regimes.

What do i feel i am getting out of it …ok in brief that i can eat a lot more ,especially carbs without storing any as fat, as of now i have probably doubled my carb intake and i am still getting leaner. The combination of indigo and increased nutrition has significantly increased my work capacity. The evidence of last week alone is that i trained 7 consecutive days including 1 day of 2 sessions.
Also with the combination of indigo, decent peri workout nutrition and using CTs programme i am finishing workouts feeling that i still want more ==often looking around at the end of a session for something else to do.

Now…CT does emphasise training for performance rather than pushing for exhaustion and that is a big change ie i am training at lighter weight every day but am doing a whole body workout every day and recovering from it well enough to want to train the next day.

I did emphasise early on that i was aware thet changing so many things all at once would make it difficult to work out which element is making the biggest change, right now i would say that it is all of them put together ie i can eat more, train more and recover faster.

That is why i am going to stick with it as long as i can justify the cost.

574

Wow man, just catching up, you’re on the I3D, very cool. Will be following along to see how it goes.

575

[quote]dday wrote:
Wow man, just catching up, you’re on the I3D, very cool. Will be following along to see how it goes.[/quote]

Nice to hear from you, how is everything ??

576

More and more you have me thinking that Indigo and a Smolov squat cycle would be gold.

577

[quote]JoeGood wrote:
More and more you have me thinking that Indigo and a Smolov squat cycle would be gold.[/quote]

Hiya joe.
When are you going to torment us oldies with another challenge. ??

Go on …you know you want to.

578

Following your progress with I3G closely, as we’re rather close in current weight capacity and I’m interested in seeing the impact of I3G. Glad to see you are back on your feet after being so sick.

579

[quote]gborlase wrote:
Following your progress with I3G closely, as we’re rather close in current weight capacity and I’m interested in seeing the impact of I3G. Glad to see you are back on your feet after being so sick.[/quote]

Ok, nice to hear from you. In terms of maximum weights i won’t be testing that for quite some time, indeed i havn’t maxed out since starting on this —more important to me is my overall work capacity which is already significantly up. Just been having a conversation with CT about what to do next and it looks like next month will be taken up with learning all new movements.

It’s worth looking in on the Indigo livespill, very tech discussion going on today about carb backloading.

580

End of week 7 thoughts.

This week added in a whole new level of work stress as it was the first week where i had to work day shifts and night shifts in the same week which even we know to be the worst work pattern imaginable.
It also meant having to get up and hit the gym very early on the day shift and only having a short workout that day–and that means going back to fast concentrated supersetted intensity just to get a decent workout in.
Also had to go back on rhodiola to keep things smooth.

1.Weight and measurements today. Weighed in at 84.7kg (186lbs) so lean weight slighty up but definitely slightly leaner. Main difference in composition is : face is leaner, belt came in at least half an inch this week and i can trace my cephalic vein above my elbow.

2.Training this week continues with the hfs style whole body workout with a slight increase in weight ie 5kg on dl and 2.5 on bench and squat.
Training went well when i did train, i did miss one day due to high tiredness after switching from days to nights.

3.Diet, pretty good excepy it all fell apart after the end of nights transition when i was craving bread (toast) and biscuits, had a few and felt bloated and slow so that tells me something eh !.

4.changes : added in MAG-10 this week, had some does before main meals and having some in peri workout drink bottle with swf.
Very helpful livespill discussion with Ct about where to go next with my training and it looks like i will be changing up to some new movememts which will need time to dial in, at this point and (in my opinion) being a slow adapter i think i will do a second cycle with the whole body workout while i learn the new movements at the same time.