Krieger's journey on OPTIMUM ANABOLICS

    Hello everyone, I'm not just new here, I'm new to journals and tracking my training!
After deep reading into this forum about Optimum Anabolics, I'm very eager to try, and today I will begin!

Before, quick history about me: I'm 21 years old from Brazil, started lifting kinda seriously about 2 years ago, but there was always a gap. And I must say it is nutrition. I had to eat more because of my height, and my diet was poor most of the time. Usually I woke up very late, skipped meals right into the lunch, and total daily meals was about 3 or 4. Beginners' muscle gain wasn't a show for me, so I want to see this meat soon. Am I a hardgainer? I don't know, I prefer to think I was lacking discipline and eating too less of everything. Besides, one I got a nutritional plan with a great doc, I gained 1,5 kg of muscle and lost about 1 kg and fat. Not bad eh ? But I've dropped it because there was several changes. I still have some fat on the sides and front of my belly, that I really want it to go away!

Let's begin then... I really would like people commenting here, so I can feel myself more in 'the group' :D

In the end of the day I'll post the log with diet and workout.

looking forward to see results from this program

alright buddy lets get it going!!


be sure to write down everything. :)

The more specific you can be, the better chance you'll have to receive valuable comments and feedback.

Marc C. David
Support DB! Buy your supplements at Supplements101.com

    Ok, my computer is broke so I could not write down until now, that I'm on a cyber cafe. I will post my measurements soon, but I didn't understand your measurements. Marc David, you use inches on the measu'? I will be posting on cm.
Anyway, I'm 185 cm tall (about 6'1"), weighting around 92 kg (200lbs), about 17% bodyfat, and I'm on a diet of maintenance of 3000 kcal. I really hope I can loose the ab fat in this program, while I grow!

I'll get back with the log I handwrote soon enough!

Congratulations on your new start and outlook. When you get a chance write down all your stats and your goal.
 
You sound like you what to build muscle and lose fat. From what I've learned, its best to concentrate on one goal at a time, either losing fat or gaining muscle (cutting vs bulking). You probablly want to conentrate on building more muscle first and then cutting from how it sounds to me. Plus losing that extra fat will be easier once you add some muscle.
 
It also sounds like you know what you need to do in order for that to happen: Eat more balanced meals. I would suggest using FitDay or another calorie tracking source. Its nice to know exactly what you've done so when results start coming slowly you will know what factors you can tweak to get where you want to be.
 
I'm just starting too, so hopefully someone more experienced can give you better advice. Best of luck.

My Goals :
Ultimate Goal: Up to 25 kg of muscle, and 6% of fat.
My 12 months goal (june/08): 10 kg of muscle, 9 % fat
Three Months Goal: 4 kg of muscle, 12% fat at least - Let's see what Optimum Anabolics with proper diet can do :)

    I'm back now, I'll post big updates now - all the week.
Here we go:

day 1/week 2 - may/14
MONDAY - progressive load - HIGH PROTEIN - shoulders

[superset 1]
Front Dumbbell Raise 5x12, 6x10, 7x8
Dip Bar Shrug 12, 10, 8

[superset 2]
Twisting Dumbbell 6x12, 7x10, 7x8
Dumbbell Side Raise 6x12, 7x10, 7x8

[superset 3]
Traps Machine 65x14, 75x12, 80x10
Arnold Press 6x12, 7x10, 7x8

Notes:
I was without the table of exercises, so I had to improvise... I noticed then I had some wrong combinations of supersets!
I need to put more weight to go to failure!
The trainning was good, and I felt the muscle into soreness for some days.

day 2 - week 1 - may/15
   TUESDAY - progressive load - HIGH PROTEIN - Arms/Abs

[superset 1]
Dumbbell Concentration Curl 6x12, 6x10, 8x8
Kickbacks 4x12 4x10 6x8

[superset 2]
Chin Up x7, x6, x6
Dips x2, x2, x1

[superset 3]
Bent Leg Crunch x12, x10, x8
Hanging Knee Raise x12, x10, x8

Notes:
Chin Ups was very hard! I was very assisted but still I did not make it much. I see the alternative is doing the ez-bar curl instead next time. No chin ups while I'm that heavy and not that strong.
Hanging Knee Raises was kinda all right because I was using hooks, even if I was doing for the first time.
I need to increase weight of barbell curl, and improve form of kickbacks.
Dips was the hardest of all! I think my triceps was a bit sore from traps dips of monday - maybe I should let dip shrugs go away for not performing without triceps. And dips, I think I will drop it too.


A note about the weight in the exercises, THEY ARE IN KILOS (kgs), NOT POUNDS!

    day 3 week 1 - may/16
WEDNESDAY - progressive load - HIGH PROTEIN - legs

[superset 1]
forward dumbbell lunge 8x10 4x10 4x7
Backward dumbbell lunge 4x12 4x10 4x7

[superset 2]
Standing Calf Negatives 10x12 10x10 10x15
Barbell Squat 10x12 10x10 6x12

[superset 3]
Seated Calf Negatives 10x15 20x15 20x15
Deadlift 6x15 8x10 12x10

Notes:
I need urgently work on form of lunges - I will work at home without weights
I need to get weights down on Squat, and get better at form
The deadlifts are good, I need to improve more weight.

    day 4 week 1 - may/17
THURSDAY - progressive load - HIGH PROTEIN - back

[superset 1]
Hanging Row 16x15 12x12 16x8
Assisted Wide Arm Chin Up x8 x8 x6

[superset 2]
Twisting Dumbbell Row 4x15 6x12 8x8
Close Grip Lat Pulldown 25x15 35x10 45x8

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

Notes: My birthday today! The next days was really cheat days, but there is a good side. I was so tired of the same foods on my diet that I had to take a break before I freaked out. Now I bought some foods and I'm ready to inhance my diet again. Details soon.

ORIGINAL: Krieger

    Notes: My birthday today! The next days was really cheat days, but there is a good side. I was so tired of the same foods on my diet that I had to take a break before I freaked out. Now I bought some foods and I'm ready to inhance my diet again. Details soon.

 
 
HAPPY B DAY!

Current supps: Cell Tech,Superpump 250,Animal pak,ON 100% whey ,P-Plex,MDROL,Perfect cycle,ForMadrol Extreme,Hawthorne berry,SAw Palmetto,Red yeast,CoQ10

    day 5 week  - may/18
FRIDAY - progressive load - HIGH PROTEIN - chest/abs

[superset 1]
Incline Dumbbell Fly 6x15 8x10 10x7
Incline Bench Press 16x12 20x6 20x6

[superset 2]
Dumbbell Pullover 4x17 6x17 8x10
Incline Dumbbell Press 6x14 8x10 10x10

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

Notes:
The workout was really good. I think I'm getting the OA's mode operandi. I'm preparing the weights before I was doing them, to save time. This will help much in the next weeks. I'm very happy with the program, though I have to make some changes. I must humble some weights. I must do proper form on some more.

Diet: Friday was defintely the cheat day. My birthday party was on a german restaurant, so I drank 3,5 Liters (more than 1 gallon) of beer! I will be fixing this to the next week.

    I had fixed my diet, and I bought a hipercaloric shake (45 carb. 15 prot per scoop) to help me. And I will adopt Cowboymouth advice and focus on bulking, so my kcal intake now should be 3500 instead of 3000. Let's rock!

day 1/week 2 - may/21
MONDAY - progressive load - HIGH PROTEIN - shoulders

[superset 1]
Front Dumbbell Raise 6x11 6x7 4x10 4x8
Machine Military Press 30x12 40x10 45x9 45x7

[superset 2]
Machine Shrug 70x12 75x10 75x10 75x10
Dumbbell Side Raise 4x12 6x7 4x10 4x8

[superset 3]
Read Db lateral raise 4x12 4x7 3x11 4x8
Arnold Press 4x7 3x8 3x10 4x9

Notes:
I messed up again with shoulders day. I messed with the supersets combinations and repetitions. The result is the lack of strenght by the near end of the exercises. I should have used: Dumbbell -> barbell -> machines in the sequence, I did the opposite. First time with Dumbbell rear raise, and form was good, I like this one. Overall good workout.

     day 2 - week 2 - may/22
  TUESDAY - progressive load - HIGH PROTEIN - Arms/Abs

[superset 1]
Dumbbell Preacher Curl 6x14 8x7 6x12 8x8
Bench Twisting Kickback 4x14 5x12 6x11 8x5

[superset 2]
Ez Bar Curl 12x12 16x10 20x6 16x9
Dips x3/ Close Grip Bench Press 16x12 20x8 20x8

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

Notes: I did the great form of Preacher Curl only in the last rep, that's when I tried reversing support.
I really have to work on form of kickbacks.
Without dips! I persisted in trying them, but the first set was horrible... damn
The Close Grip Bench Press is excelent! It really feels the tri's.
The abs are really good too! I bought some straps so I can handle my weight in the bar, and it's working fine. Maybe I have to work on form of twisting crunch for maximum work of obliques.

comments?