Krieger's journey on OPTIMUM ANABOLICS

        Day One. Week Five. June 11.
Friday, HyperAdaptive, High Protein, Shoulders.

[superset 1]
Front Dumbbell Raise 4x8 4x8 6x7
Arnold Press 6x8 4x10 6x8

[superset 2]
Rear Dumbbell Raise 4x12 4x10 4x8
Side Dumbbell Raise 6x9 6x8 6x8

[superset3]
Barbell Shrugs 10x12 10x10 8x12
Barbell Military Press 12x10 10x8 10x8

Notes:
These weights sucks! I'm start to wish I had taken a strenght program before OA, like Max OT or 5x5. At least I'm conscious enough to drop the weights 2 reps short of failure.

    Day Two. Week Five. June 12.
Tuesday, HyperAdaptive, High Protein, Arms.

[superset 1]
Preacher Curl 6x11 6x10 6x8
Reverse Cable PUshdown 10x11 10x10 15x8

[superset 2]
Hammer Curl 6x10 6x10 6x8
Close Grip Bench Press 8x12 8x10 8x8

[superset3]
Twisting Crunch x12x12x8
Hanging Knee Raises x0x8x8

Notes:

I couldn't do the hanging leg raises because of bad balance, so I wasted one set to switch to knee raises.
Good arms pump

     Day Three. Week Five. June 13.
Wednesday, HyperAdaptive, High Protein, Legs.

[superset 1]
Leg Extensions 15x10 15x10 15x10
Lying Leg Curls 15x12 15x10 15x10

[superset 2]
Deadlift 28x12 28x10 28x8
Seated Calf Raises 40x10 40x10 40x8

[superset3]
Deadlift 28x12 28x10 28x8
Seated Calf Raises 40x10 40x9 40x8

Notes:
I really love deadlifts. The six sets made me feel stronger. This don't happen with squats.

    Day Four. Week Five. June 14.
Thursday, HyperAdaptive, High Protein, Back.

[superset 1]
Close Grip Lat Pulldown 30x12 35x10 40x8
Close Grip Cable Row 20x12 25x10 30x8

[superset 2]
Close Grip Lat Pulldown 30x12 35x10 45x8
Close Grip Cable Row 20x12 25x10 35x7

[superset3]
Close Grip Lat Pulldown 35x12 40x9 45x7
Close Grip Cable Row 25x12 30x9 35x8

Notes:
Great thing I had discovered about weights. I was using linear weights in superset 1, in 2 I changed one level heavier in the last set, and superset 2 I had linear following the last weight of the last superset. It seems the muscle adapts to it and turns stronger.

     Day Five. Week Five. June 15.
Friday, HyperAdaptive, High Protein, Chest.

[superset 1]
Dumbbell Fly 8x11 8x8 8x8
Dumbbell Press to Neck 8x12 8x8 8x8

[superset 2]
Dumbbell Fly 8x10 8x8 8x8
Dumbbell Press to Neck 8x10 8x9 8x7

[superset3]
Bent Leg Crunch x12 6x10 6x8
Twisting Leg Raises x12 x10 x8

Notes:
This is one of the few times I feel the pump in my chest, probably because I'm squeezing it hard when in the high point. SQUEEZE! SQUEEZE! SQUEEZE! Dumbbell to the neck followed by db flyes feels great.
It's the first time I do Twisting Leg Raises... It's easier than I thought! I thought it would be a lot harder then hanging knee raises... it's not at all.

I have to take a note on those weights to use them heavier on the Progressive Loading Phase, to go into failure. I'm stopping about 2 sets short on failure in this cycle. Using heavier weights later might increase my strenght.

nice job on the training log...I'm readin it through and am interesting in seeing your outcome...keep it up!

    Thanks man. I hope you can find usefullness here.

Monday - no Shoulders/Off-day

I decided to take this day off to recovery. Saturday I worked very hard to support an event, kinda like a roadie (I would say packmule, however) to the band and mainly as a bouncer in the entrance. I lifted so much weight, specially the drum's iron it was tiresome. It was like a hard workout day. In the way home with my friend, a friend of mine paid a reinforced meal - a big sandwich with a choc milkshake. Sunday I woke up kinda lazy, and it was total off day from everything... just watching movies and all. Monday is the last day and I am taking care to not get a sickness, in the the tuesday i'll be fine.
Diet is ****! Lot's of junk food, sugars, cookies, you name it... Altought protein is good. Watch out for next week as it is low protein.

    Tuesday - offday.

Still recovering. I'm the kind of person that wants to achieve full potential on everything. I want 100% health to get back at the gym. If tomorrow I'm fine, I will do arms day and strecht workouts until saturday.

If you aren't wanting to keep it confidential till the end, how has your weight/bf/strength progressed since the beginning of your cycle? 

    It's not confidential, but just isn't as trustworthy, since I don't have callipers to measure my fat. They should be arrived already!

My weight is still 92 kg (I weighted myself today), the same weight I started the program. Anyway, I'm feeling leaner and muscular, and some people around me tell I'm leaner and stronger. At one point of the program I measured myself and waist was few cm less and arms one cm more, that said it's a fact that I lost bodyfat and added some muscle while staying in the same weight.
What I need to do to gain weight - increase calories. From Optimum Anabolics program, I should eat 3500 to gain weight, but I think I should eat lots more than that. I ate 3500 cal when I was dieting to bulk with 85 kg, so my body chemistry, metabolism or whatever have to process more food than that. I hope dan back me up, since he is for eating few calories as possible.
Next Week I want to raise calories to 4000 and check my progress at the balance, if I'm not gainning anything, I will eat more cal.

Strenght is delicate... I think it's slowly increasing. I will defintely say more precisely in the next week of progressive loading, since I can take the weights to failure.

That's great that you've lost body fat and gained mass.  Yeah, Dan believes in eating as few calories as you can to reach your weight gain goals because if you eat too mucy, it cause your hypothalamus to spike your metabolism and you can actually lose weight!  That's why it is highly important to start with maintenance and slowly climb in calories, keeping track of your growth along the way until you find your sweet spot.  And as you gain, you have to account for the gained mass in your caloric intake as well. 
 
I've learned personally that if I don't keep track of my reps and sets, I tend to not push myself, so I don't get stronger as fast as I could be.  Do you keep track of your workouts?

    WEEK 6 - WEEK OFF
Taking the week off to 110% recovery... next weeks will be tough, dieting and liftingwise. So it's not a problem for me to take a hyperadaptive weeks off - this is the cycle we should rest anyway. Better rest now than in the next 3 weeks.

Next week is low protein, so I have to preplan my carb/fat meals!

ORIGINAL: toolman4052
I've learned personally that if I don't keep track of my reps and sets, I tend to not push myself, so I don't get stronger as fast as I could be.  Do you keep track of your workouts?

I use a journal everyday that comes with optimum anabolics program, very nice. I keep my tracks of weight so I can do better next.

I used to have tracks of diet, but lately i'm not because I have to cook some serious meal to keep my diet and also buy some stuff... next week is going to be regular also.

Thanks for the feedback!

Your welcome, and can't wait to see your final results!

Measurements 06/24/07

neck 41 cm
wrist 17 cm
chest 104 cm
waist 98/106(abs) cm
arms 37 cm
forearm 29 cm
hips 108 cm
calves 39
thighs 61

BF ? (still waiting for callipers... )
Weight: 91.5 kg
Height: 185 cm

Tomorrow I will begin low protein diet !