Krieger's journey on OPTIMUM ANABOLICS

    day 3 week 1 - may/23
WEDNESDAY - progressive load - HIGH PROTEIN - legs

[superset 1]
forward dumbbell lunge x12 8x5 x8 x8
Backward dumbbell lunge x12 x10 x8 x8

[superset 2]
(unilateral) Standing Calf Negatives x12 x10 x10 x10
Barbell Squat x12 8x10 16x8 16x8

[superset 3]
Seated Calf Negatives 20x12 30x10 40x8 40x8
Deadlift 20x12 20x10 32x8 32x8

Notes:
The lunges I find it better to do with max form without any weights, that's because I focus on lifting all my bodyweight with one of the legs, and the minimum weights shaves away my concentration. I did with a small amount of 4 kg in each hand and my leg hurted.
I will pick up some weight while doing Standing Calf Raises.
Overall good workout, I'm not half tired as I was last week, is my legs growing resistance to acid lactic?
I love those deadlifts, and I don't like the squats!

     day 4 week 2 - may/24
THURSDAY - progressive load - HIGH PROTEIN - back

[superset 1]
Hanging Row 20x12 28x9 28x7 28x7
Assisted Wide Arm Chin Up x8 x8 x3 xfail

[superset 2]
Twisting Dumbbell Row 6x12 8x10 8x8 8x8
Close Grip Lat Pulldown 30x12 35x9 35x8 40x8

[superset 3]
Close Grip Cable Row 35x12 40x10 40x8 40x6
Wide Arm Lat Pulldown xnone

Notes: Not a very good workout. I should have dropped chin ups that my strenght x bodyweight don't match. The result was a strange pain I felt between should and pectorals... Really hope this don't lead to overtrainning, although today I'm much better. Anyway, I couldn't do Wide Arm Pulldown because of the pain.

   day 5 week 2- may/25
FRIDAY - progressive load - HIGH PROTEIN - chest/abs

[superset 1]
Incline Dumbbell Fly 6x13 8x10 8x8 8x8
Incline Bench Press 24x13 32x10 36x7 32x7

[superset 2]
Dumbbell Pullover 6x13 10x10 12x8 12x8
Incline Dumbbell Press 10x11 10x10 10x8 12x8

[superset 3]
Twisting Crunch x12 x10 x10 x12
Hanging Knee Raise x12 x10 x8 x8

Notes:
I did not felt any pain, and that was very good. I think the pain of back's day was in shoulders then,  I don't know. But I really felt tri's sometimes.
The weight was not at maximum because of that pain signal. But good workout anyway :)

Oh, first comment I have received in my 2nd week of OA! My friend said to me I was stronger and leaner :O Can it be?

    Sunday I got a very relaxing time at the pool. It was long since I used a pool and relaxed as much. You can really make peace with your body on water as tensions go away.

day 1/week 3 - may/28
MONDAY - progressive load - HIGH PROTEIN - shoulders

[superset 1]
Front DB Lateral Raise 6x12 6x8 4x10 6x8 4x15
Arnold Press 6x12 4x10 6x8 6x8 4x15

[superset 2]
Rear Db Lateral Raise 4x12 4x8 4x8 4x8 2x15
Side Db Lateral Raise 4x12 4x12 4x8 6x8 2x15

[superset 3]
Machine Shrug 60x12 70x10 70x8 70x8 50x15
Twisting Db Military Press 4x12 4x10 6x8 6x8 4x15

Notes:
Just a quick history about when I arrived in the gym. My gym is in a middle-poor neighboorhood, and it's cheap and rustic. It's good nonetheless. Falcon is the owner, the overseer, the repairman, all-in-one. The secretary we pay the bills is his wife :)
I was parking my car in a side street when a peasant-like drunkard popped out from nowhere. He got a rock in his left hand and a shovel in another.  He was shouting from outside my car's window that I cannot hear him, but I noticed it was hostile. I was wondering if he were to break my car's glasses. I had to take a ride around the block and park near the gym this time. I talked with Falcon and he said this guy do this to everybody, and he use to be on drugs.

Well, week 3 of progressive load came. I got lucky this day since I used mostly the same weight and I got no complications. But it's very different when you go franticly over and over sets with almost no rest. My exercises where well chosen from experiences of last weeks and they matched... Overall good workout... I could feel the burn on the shoulder while I was doing it all with full form.
I felt so healthy that even after all that I did a 5 minute HITT, 30 sec of moderate cardio and 30 of high intensity four times.

    day 2 - week 3 - may/29
  TUESDAY - progressive load - HIGH PROTEIN - Arms/Abs

[superset 1]
Dumbbell Preacher Curl 6x12 6x10 8x8 8x8 4x15
Bench Twisting Kickback 6x12 6x10 8x8 8x6 4x15

[superset 2]
Ez Bar Curl 12x12 16x10 20x8 20x8 8x15
Close Grip Bench Press 16x12 24x10 24x8 24x8 12x15

[superset 3]
Twisting Crunch x12 x10 x8  x15
Hanging Knee Raise x10 x8 x6 x3

Notes:
Today I felt my hands and tri's burning in flames as I did my kickbacks. In close grip press while I changed weights in pause time the weight stucked in the barbell. I had to take another bar and put other plates in it so that took time. I have to remember to not use Falcon's rusted bars again.
Hanging Knee Raise was harder today, I think because my arms are weaker and I couldn't stand the grip longer. I have to work on using straps better.
I also skipped the last reps of abs because of the time.

    day 3 week 3 - may/30
WEDNESDAY - progressive load - HIGH PROTEIN - legs

[superset 1]
forward dumbbell lunge x12 x10 x8 x8  x8
Backward dumbbell lunge x12 x10 x8 x8 x7

[superset 2]
(unilateral) Standing Calf Negatives x12 x10 x10 x8 x8
Barbell Squat 8x12 12x10 16x8 16x8 4x15

[superset 3]
Seated Calf Negatives 20x12 20x10 20x8 20x8  x0
Deadlift 20x12 20x10 20x8 20x8 x0

Notes:
Ok, I didn't know about the intensity of the 3rd week of progressive load until it hits my legs. Holy Christ, this is ****ing hard. I mean, The lunges without anyweight I find a challenge, and I couldn't do the last 15 reps. During the Squats I was supertired trying to forcemyself to push upwards with the small weight. In the last superset I was tired as hell, dizzy also. So I didn't even increase any weight anymore and I had to skip one rep.
It was so frantic that I didn't had time to watch the clock, I only moved to pick on more weight when it was needed, and to catch my breathe.
Very crazy. I walk off the gym like a one year child that was learning to do its first steps.
But even then, I thought I would be more sore from all this. I feel soreness on my leg after 24h but it's not killing me. I guess creatine is doing its job.

  day 4 week 3 - may/31
THURSDAY - progressive load - HIGH PROTEIN - back

[superset 1]
Hanging Row 20x12 20x10 20x8 20x8 6x15
Wide Arm Lat Pulldown 30x12 35x10 35x8 35x8 20x15

[superset 2]
Wide arm Cable Row 25x12 30x10 35x8 35x8 20x15
Close Grip Lat Pulldown 30x12 35x10 35x8 35x8 20x15

[superset 3]
Close Grip Cable Row 25x12 30x10 35x8 40x8 20x15
Wide Arm Lat Pulldown 30x12 35x10 35x8 35x7 20x15

Notes:
Bad Workout! Several guys was using the only pulldown machine there, so I missed some timing. Also, the time is so fast paced that I had it lost several times while adjusting weight and waiting for someone to finish it. REMEMBER NOTE: GO TO GYM ONLY 11 AM WHEN IT'S ALMOST EMPTY!

    day 5 week 3 - june/1
FRIDAY - progressive load - HIGH PROTEIN - chest/abs

[superset 1]
Incline Dumbbell Fly 8x12 10x9 10x7 10x6 6x15
Incline Dumbbell Press 8x12 10x10 10x8 12x8  6x15

[superset 2]
Dumbbell Pullover 8x12 10x10 12x8 12x8 6x15
Incline Bench Press 24x12 32x10 32x7 30x8 12x15

[superset 3]
Twisting Crunch x12 x10 x8 x8 x15
Hanging Knee Raise x12 x10 x8 x8 x15

Notes:
GREAT. GREAT WORKOUT! I managed to do things in timely fashion, mostly because of the practical combinations of weights/exercises in supersets. Doing Optimum Anabolics requires skills, and I am learning each day. That is a great last day of week 3, and I survived! Some days were good, other was bad, but that how it goes. I'm eager for some resting that I will find in hyper adaptive cycling... Let's see how it goes.

    Day One. Week Four. June 4.
Monday, HyperAdaptive, High Protein, Shoulders.

[superset 1]
Front Barbell Raise 4x12 4x9 4x8
Arnold Press 6x7 4x10 6x7

[superset 2]
Machine Shrug 55x12 60x10 70x8
Side Dumbbell Lateral Raise 4x12 4x11 6x8

[superset3]
Rear Dumbbell Lateral Raise 4x12 4x10 6x8
Machine Military Press 40x10 40x10 40x8

Cardio: 1:20 minute of moderate in bicycle, 40 sec of high intensity - 4 times.

Notes:
Nice to change a bit from the madmen's routine of the last week. It was gratifying and relaxing to have plenty of time. I already knew it could be boring, so I bought mp3 to listen to some music in the rests. Nice.

    I got a great Idea of using some principles of German Volume Trainning into this program. Basically I will use the same exercises in the three supersets. I will change it week from week. If there is some synergy about it, I'm going to pack huge mass. And there will be no drawbacks or modifications of Optimum Anabolics, so it's improvements or the same.
I will adopt this since tomorrow.

    In the 4th week I noticed I was doing something wrong. And it is the Rests. I thought one should rest 3 minutes after each superset (1 and two, two and three) , not between sets. That's why last week was so mad, I was resting 30 seconds everytime when I was in the same superset!

    Day Two. Week Four. June 5.
Tuesday, HyperAdaptive, High Protein, Arms.

[superset 1]
Dumbbell Concentration Curl 6x12 6x10 8x8
Overhead Cable Extension 10x6 15x10 15x8

[superset 2]
Twisting Dumbbell Curl 6x12 6x10 8x8
Dumbbell French Press 12x12 12x6 12x8

[superset3]
Bent Legs Crunches x12 x10 x8
Hanging Knee Raises x10 x8 x8

Notes:
I'm trying new exercises on this cycle. Never did overhead cable extension before, and I have to do it in better form. The cable was too small so I couldn't do it while full standing, so I had to bend a little. French Press was a bit of a problem because of the support that was not equal in the size of the VV bar and I had to put weights near the border, which was tense to try to equilibrate so they don't drop it.

      Day Three. Week Four. June 6.
Wednesday, HyperAdaptive, High Protein, Legs.

[superset 1]
Leg Extension 3x10 3x10 x8
Lying Leg Curl 3x12 3x10 3x8

[superset 2]
Seated Calf 20x12 20x10 20x8
Squat 20x12 20x10 20x8

[superset3]
Seated Calf 20x12 20x10 20x8
Squat 20x12 20x10 20x8

Notes:
I didn't do the lunges for a change, and for a rest, too. Today was the first day I actually incorporated some of the principles of german training volume. Though it was only 6 sets instead of ten, it should do some work. Let's see this happen in progressive loading :) Anyway, the difference between using the same exercise as opposed to using other exercise for the same body part is that you actually are working the same fibers as you do the same movements, so that equals more stimulation on the fibers, which means more growth. Also, lots of sets in squats is a HUGE TESTOSTERONE BOOSTER! Next week I will be doing 6 sets of deadlifts. Let's see the results soon.
- VERY IMPORTANT: I CANNOT go until FAILURE in this cycle! I have to stop 2-3 reps before!

    Day Four. Week Four. June 7.
Thor'sday, HyperAdaptive, High Protein, Back.

[superset 1]
Hanging Row 12x12 12x10 12x8
Wide Arm Pulldown 35x10 40x8 30x8

[superset 2]
Hanging Row 12x12 12x10 12x8
Wide Arm Pulldown 30x12 30x10 30x8

[superset3]
Hanging Row 12x12 12x10 12x8
Wide Arm Pulldown 30x12 30x10 30x8

Notes:
9 sets of hanging rows and pulldowns. This could be hardtraining, but the weight was soft and form was great. And there is so much time to rest. I like this training.

    Day Five. Week Four. June 8.
Friday, HyperAdaptive, High Protein, Chest/Abs.

[superset 1]
Pullover 10x12 10x10 10x8
Bench Press 24x12 24x10 24x8

[superset 2]
Pullover 10x12 10x10 10x8
Bench Press 24x12 24x10 24x8

[superset3]
Twisting Crunch x12 x10 x8
Hanging Leg Raises x10 x10 x8

Notes:
Very good workout. Bench Press and Pullover match well.

I went to the beach friday and sunday. Very relaxing, I forgot how nice it was to relax in a beach before another week comes. In the ride home me and myfriends ate fish soup and sushi!