Nav's Optimum Anabolic journey

Maybe.. but with 3 minutes you can definately do the heavy weights again and not go to failure.

I just finished that 12-10-8-8-15 thing. It's nuts. I barely can finish that.

I'm looking forward to this 3 minute, hyper-adaptive crap!

Marc C. David
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Day2/Week10
Hyper-Adaptive/(HAC) High Protein +1/Arms&Abs

1 min between exercises, 3 min between supersets

Superset 1

Dumbbell Concentration Curl 30x12/30x10/30x8
Reverse-Grip Cable Press-Down 70x12/70x10/70x8

Superset 2

Twisting Dumbbell Curl 30x12/30x10/30x8
Lying Dumbbell French Press 25x12/25x10/25x8

Superset 3

Exer-Ball Dumbbell Crunch 25x12/25x10/25x10
Full Rotation Knee Raise 12/10/8

51 min total workout

70 degrees yesterday and it's snowing outside today. WTF, O? Getting to and from the gym was tougher than the actual workout. Can't get my hands on a digital camera this week, so no pics for a while. Try to contain yourself.

Today's diet:

breakfast-Carnation Instant Breakfast in skim with protein, Cream of Wheat w/olive oil and Splenda, 2 boiled eggs
lunch-leftover beef stir fry
after workout-chicken breast with olive oil on everything bagel, cookies, peach yogurt, creatine juice
after work-fresh squeezed juice w/protein, cottage cheese
supper-some spaghetti with clam sauce-YUCK!!! Finished tuna and leftover REAL spaghetti
nighttime-protein shake, tuna w/Canola mayo

The key to this diet is meeting gates throughout the day so as not to try to catch up at night. I'm doing well today.

RIP 2004-2007

Day3/Week10
Hyper-Adaptive/(HAC) High Protein +1/Legs

1 min between exercises, 3 min between supersets

Superset 1

Leg Extension 160x12/160x10/170x8
Seated Leg Curl 163x12/167x10/180x8

Superset 2

Standing Calf Negatives 45x12/45x10/45x8
Barbell Squat 225x12/225x10/225x8

Superset 3

Donkey Calf Negatives 12/10/8
Deadlift 245x12/245x10/245x8

54 min total workout

I am really sleepy the past few days. I'm guessing it's because my body is trying to build up. Even though this is Easy Leg Day it's still a breath-taker that makes me light-headed. I think this is as heavy as I can go while still maintaining good form. I could probably still improve if I wasn't so damned tired. I'm going to bed early tonight.

Today's diet:

breakfast-Carnation Instant Breakfast in skim with protein, Oatmeal w/olive oil and Splenda
lunch-rice with ground turkey
after workout-chicken breast with olive oil on everything bagel, carrots, strawberry yogurt, creatine juice
after work-fresh squeezed juice w/protein, cottage cheese
supper-leftover rice&turkey
nighttime-protein shake, tuna w/Canola Mayo


My eggs were rotten, so I prudently decided to refrain this morning. So tired. I'm pretty sure the diet is on track now.

RIP 2004-2007

Day4/Week10
Hyper-Adaptive/(HAC) High Protein +1/Back

1 min between exercises, 3 min between supersets

Superset 1

Hanging Row12/10/8
Assisted Wide-Arm Chin Up 9x12/9x10/9x8

Superset 2

Twisting Dumbbell Row 60x12/60x10/60x8
Assisted Chin Up 10x12/10x10/10x8

Superset 3

Straight-Arm Pull Down 60x12/63x10/67x8
Wide-Arm Lat Pull Down 120x12/123x10/127x8

47 min total workout

Next time I will substitute close grips for the wide-arm pulldowns. This was so easy I had to wonder whether or not I actually worked out today. I know I am stronger than this point in my first hyperadaptive cycle, because these weights feel light. I was still trying to push it at that time, but I have since adopted a take it easy attitude during these hyperadaptive phases. The way I see it, the only reason to push at all is to make sure the progressive load phases don't create too much of a shock. I'm growing right now and I'm not even trying very hard.

Today's diet:

breakfast-Carnation Instant Breakfast in skim with protein, Cream of Wheat w/olive oil and Splenda
lunch-leftover rice with ground turkey
after workout-chicken breast with olive oil on everything bagel, carrots, strawberry yogurt, creatine juice
after work-fresh squeezed juice w/protein, cottage cheese
supper-hot wings
nighttime-protein shake, tuna w/Canola mayo

199 this morning. I'm expecting 200 over the weekend. And that's permanent, kids. That's how we do it in da hood.

RIP 2004-2007

Day5/Week10
Hyper-Adaptive/(HAC) High Protein +1/Chest&Abs

1 min between exercises, 3 min between supersets

Superset 1

Low Cross Cable Raise 53x12/53x10/53x8
Dips 12/10/8

Superset 2

Dumbbell Pullover 60x12/60x10/60x8
Incline Push Up 12/10/8

Superset 3

Exer-Ball Dumbbell Crunch 25x12/25x10/25x8
Full Rotation Knee Raise 12/10/8

48 min total workout

Not much to it today. I like the cables because they worked the inner and upper part of my chest, which I think I was lacking with the dumbbells. I can't believe I am doing dips like they were nothing more than pushups. And I can't believe I can do a pushup in a way that makes it hurt like a dip. Full Rotation Knee Raises are actually getting-dare I say?-Easy?

Today's diet:

breakfast-Carnation Instant Breakfast in skim with protein, Oatmeal w/olive oil and Splenda
lunch-leftover rice with ground turkey
after workout-chicken breast with olive oil on everything bagel, carrots, strawberry yogurt, creatine juice
after work-fresh squeezed juice w/protein, cottage cheese
supper-leftover hot wings
nighttime-protein shake, tuna w/Canola mayo


200 in the scale. Solid after taking a crap. I checked bodyfat and it says 12.7%. That makes 3.6 lbs fat since Saturday, and I weighed 196 then. Not a good sign, but I look in the mirror and what I see is not a fatass. Maybe I am putting on fat, but some of it HAS to be muscle. You don't get stronger from fat. At any rate, I'll wait for two more weeks before I go ballistic.

RIP 2004-2007

70 degrees yesterday and it's snowing outside today. WTF

haha I'm guessing you are from Virginia. I'm in Richmond, and I must say that was one of the craziest weather events I've seen.

I see you've added Carnation to your breakfast. Recently I started drinking those too because I was having trouble eating a good portion of food in the morning and needed something more.

I take the sugar-free kind.

RIP 2004-2007

Day1/Week11
Hyper-Adaptive/(HAC) High Protein +1/Shoulders

1 min between exercises, 3 min between supersets

Superset 1

Front Dumbbell Lateral Raise 30x12/30x10/30x8
Arnold Press 30x12/30x10/30x8

Superset 2

Dumbbell Shrug 100x12/100x10/100x8
Side Dumbbell Lateral Raise 25x12/25x10/25x8

Superset 3

Rear Dumbbell Lateral Raise 25x12/25x10/25x8
Twisting Dumbbell Military Press 25x12/25x10/25x8

46 min total workout

Bit of a headache today. Probably slightly dehydrated. It was alright by the end. Lack of strength at the beginning also, but that went away, too. I need to remember to take it easy because once I get to 2 reps shy of failure I can't make myself stop. It's crazy. I want to put the weight down, but I can't do it until I get to 10 or 12 or whatever.

Today's diet:

breakfast-Carnation Instant Breakfast in skim with protein, Cream of Wheat w/olive oil and Splenda, 2 boiled eggs
lunch-leftover mac&cheese with ground turkey
after workout-chicken breast with olive oil on multigrain bagel, carrot, strawberry yogurt
after work-fresh squeezed juice w/protein, cottage cheese
supper-turkey burger and fries
nighttime-protein shake

Forgot creatine both Saturday and Sunday, so I figured this was a good place to cycle off. I guess a good portion of last week's five pound gain is going to disappear now. Easy come, easy go. Weekends suck for good diet. I need some structure.

RIP 2004-2007

Day2/Week11
Hyper-Adaptive/(HAC) High Protein +1/Arms&Abs

1 min between exercises, 3 min between supersets

Superset 1

Dumbbell Preacher Curl 35x12/35x10/35x8
Twisting Dumbbell Kickback 30x12/30x10/30x8

Superset 2

Assisted Close-Grip Chin Up 100x12/100x10/100x8
Assisted Dips 80x12/80x10/70x8

Superset 3

Exer-Ball Dumbbell Crunch 30x12/30x10/30x8
Full Rotation Knee Raise 12/10/8

49 min total workout

Of all things, the Knee Raises were my best lift today. Very strong and steady. I must have looked like a sideshow freak up there. The human body was not meant to perform that movement. I actually got some special time with "The Idol" today, and I like what I am seeing. There is a definite difference from a few months ago. Now if I can just get this diet straight once and for all.

Today's diet:

breakfast-Carnation Instant Breakfast in skim with protein, Oatmeal w/olive oil and Splenda, 2 boiled eggs
lunch-leftover turkey burger
after workout-chicken breast with olive oil on multigrain bagel, carrot, peach yogurt
after work-fresh squeezed juice w/protein, cottage cheese
supper-stroganoff
nighttime-protein shake, tuna w/Canola mayo

Events really screwed up my diet today. A long meeting kept me out of the gym until 4 PM and here I am at 5:30 typing my damn journal.

RIP 2004-2007

Day3/Week11
Hyper-Adaptive/(HAC) High Protein +1/Legs

1 min between exercises, 3 min between supersets

Superset 1

Leg Extensions 160x12/160x10/170x8
Seated Leg Curls 170x12/180x10/190x8

Superset 2

Standing Calf Negatives 45x12/45x10/45x8
Deadlift 245x12/255x10/275x8

Superset 3

Donkey Calf Raises 12/10/8
Barbell Squat 225x12/245x10/245x8

56 min total workout

I have learned the key to a good leg workout today. I have to concentrate on exaggerated breathing or I will not breath sufficiently. There was a marked improvement as evidenced by my numbers. This was not just huffing away without regard to form. These lifts were performed in a manner consistent with my previous requirements, even 2-3 reps shy. I could do more, I just need to breath. I still felt like I wanted to pass out a few times, but not quite as bad. I'm sure I could test that by doing 12 reps holding my breath. I don't think that's necessary, however. It took a few minutes longer this time because I had to wait for a weak little jackass to finish. 150 pounds and he wasn't even going down all the way. Had the spotter bars jacked way the hell up. Give me a break. Stand aside, junior.

Today's diet:

breakfast-Carnation Instant Breakfast in skim with protein, Cream of Wheat w/olive oil and Splenda, 2 boiled eggs
lunch-leftover stroganoff
after workout-chicken breast with olive oil on everything bagel, carrot, peach yogurt
after work-fresh squeezed juice w/protein, cottage cheese
supper-linguini w/ground turkey and Classico
nighttime-protein shake, tuna w/Canola Mayo

201 on the scale this morning. Still recovering from a bad diet weekend, evidently. Probably starting to lose the creatine pump as well. I'll see if I can start things up again.

RIP 2004-2007

Day4/Week11
Hyper-Adaptive/(HAC) High Protein +1/Back

1 min between exercises, 3 min between supersets

Superset 1

Twisting Dumbbell Row 65x12/65x10/65x8
Assisted Wide-Arm Chin Up 8x12/8x10/8x8

Superset 2

Wide-Arm Cable Row 120x12/120x10/120x8
Wide-Arm Lat Pull Down 130x12/130x10/130x8

Superset 3

Close-Grip Cable Row 113x12/117x10/120x8
Close-Grip Lat Pull Down 120x12/120x10/120x8

45 min total workout

I think I better go heavier rather than lighter. I definitely could have done more once I started close-grips. I think going to easy is making me lazy. I need to keep up some semblance of a challenging workout even though this is supposed to be easier than the progressive load. It's a tough call because I put on 4 pounds last week without even trying. I'm going harder this week and I've only put on a pound. Then again, this weekend along with no creatine could have caused it also. I think a good 2-3 rep shy weight is probably what I was lifting on the last week of progressive load because I get a lot more rest to lift it.

Today's diet:

breakfast-Carnation Instant Breakfast in skim with protein, Oatmeal w/olive oil and Splenda, 2 boiled eggs
lunch-leftover stroganoff
after workout-chicken breast with olive oil on everything bagel, carrot, peach yogurt
after work-fresh squeezed juice w/protein, cottage cheese
supper-shells&cheese w/ground turkey
nighttime-protein shake, tuna w/Canola Mayo

Still 201. Come on, grow. Not just you, the whole body!

RIP 2004-2007

Day5/Week11
Hyper-Adaptive/(HAC) High Protein +1/Chest&Abs

1 min between exercises, 3 min between supersets

Superset 1

Incline Dumbbell Flye 30x12/30x10/30x8
Dumbbell Press 55x12/55x10/55x8

Superset 2

Dumbbell Flye 25x12/30x10/30x8
Incline Dumbbell Press 40x12/45x10/45x8

Superset 3

Exer-Ball Dumbbell Crunch 30x12/30x10/30x8
Full Rotation Knee Raise 12/10/8

50 min total workout

Perfect Knee Raises. Great weight choices today. The presses I'm feeling deep in the chest. Feels great. I need something to hold my feet down for the exer-balls. I'm ready for a progressive load to start again.

Today's diet:

breakfast-Carnation Instant Breakfast in skim and protein, Oatmeal w/olive oil and Splenda, 2 boiled eggs
lunch-leftover pasta
after workout-chicken breast with olive oil on everything bagel, carrot, strawberry yogurt
after work-fresh squeezed juice w/protein, cottage cheese
supper-leftover turkey burger
late night-protein shake

201 again. Stalled. Damnit. Oh, but wait! 203 Sunday morning!!!

RIP 2004-2007

Day1/Week12
Hyper-Adaptive/(HAC) High Protein +1/Shoulders

1 min between exercises, 3 min between supersets

Superset 1

Front Dumbbell Lateral Raise 25x12/25x10/25x8
Twisting Dumbbell Military Press 30x12/30x10/30x8

Superset 2

Rear Dumbbell Lateral Raise 25x12/25x10/25x8
Side Dumbbell Lateral Raise 25x12/25x10/25x8

Superset 3

Dumbbell Shrug 100x12/100x10/100x8
Arnold Press 25x12/25x10/25x8

46 min total workout

Still a bit sick from this weekend. I think I'm starting to get the effects of coming off the creatine, too. I didn't feel too much like lifting today, but since it was an easy workout it was no big deal. Hopefully I can sleep the rest of this off. I had to go to the gym a little earlier today, so I had to deal with the retards today. Glad I only needed a few dumbbells and already had my bench camped out. Sometimes I just really hate people.

Today's diet:

breakfast-Carnation Instant Breakfast in skim w/ protein, Oatmeal w/olive oil and Splenda, 2 boiled eggs
lunch-leftover steak and fries
after workout-chicken breast with olive oil on everything bagel, carrot, peach yogurt

Not much appetite today due to being a little sick. I try to force some food down, but it makes me want to gag.

RIP 2004-2007

26Mar05

200 lbs
11.7% BF
176.6 lbs LBM
23.4 lbs bodyfat
8.9 lbs total muscle gain
0.1 lbs total fat gain
Neck 17 in
Chest 47 in
Waist 35 in
Arms 16 in
Thighs 25 in
Calves 14.8 in

[image]local://2302/6C1AB532CB2A4227BEC5B65323779090.jpg[/image]

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RIP 2004-2007

Weight should have been more like 202, but I took most of last week off for a cold and my diet really sucked. That HAC cycle was f-ing unbelievable for packing on meat. Last set of measurements were done with me on creatine. With creatine I would probably be weighing 204-5. That's over two pounds per week. Every other day or so I was seeing another pound on the scale. It's just too bag you have to be a Vegan for three weeks to make it work.

[image]local://2302/13EFA5E066A845F48846FE9451CDB0DC.jpg[/image]

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RIP 2004-2007