Nav's Optimum Anabolic journey

Day1/Week13
Progressive Load/High Protein/Shoulders

1 min between exercises, 2 min between supersets

Superset 1

Front Dumbbell Lateral Raise 35x12/35x8/30x8
Arnold Press 35x12/30x10/30x8

Superset 2

Dumbbell Shrug 105x12/105x10/105x8
Side Dumbbell Lateral Raise 30x11/25x10/30x8

Superset 3

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

38 min total workout

Challenging workout today. I'm still a bit sick in my throat and I slept like crap last night. I sweated my ass off. Not much energy, but damn good weight. Strength is really coming up. My neck hurts from those shrugs. Only 38 minutes makes it easy to put in a great deal of effort.

Today's diet:

breakfast-Carnation Instant Breakfast in skim, Oatmeal w/olive oil and Splenda, 2 boiled eggs
lunch-leftover pizza
after workout-chicken breast with olive oil on everything bagel, carrot, peach yogurt
after work-cottage cheese
supper-ground turkey in mac & cheese
nighttime-milk and tuna w/Canola mayo

I miss that extra serving of protein already. I like seeing bodyfat go down, though, so OK.

RIP 2004-2007

Day2/Week13
Progressive Load/High Protein/Arms&Abs

1 min between exercises, 2 min between supersets

Superset 1

Dumbbell Preacher Curl 40x12/40x8/40x7
Twisting Dumbbell Kickback 35x12/30x11/35x8

Superset 2

Assisted Close-Grip Chin Up 8x12/7x10/7x8
Assisted Dips 6x12/5x10/4x8

Superset 3

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

41 min total workout

Rough day, all sweaty again. I cannot believe how my strength has improved. That extra four pounds of muscle I put on is not just hitching a free ride. This is just friggin motivating. I must have been skimping the last few weeks because I cannot remember the first week of progressive load being this challenging.

Today's diet:

breakfast-skim milk, Cream of Wheat w/olive oil and Splenda, 2 boiled eggs
lunch-leftover turkey mac&cheese
after workout-chicken breast with olive oil on everything bagel, carrot, peach yogurt
after work-cottage cheese, fresh squeezed juice
supper-leftover turkey mac&cheese
nighttime-Bojangles!!!

Bojangles is NOT health food, but dang it's tasty!!!! WOOOOHOOOO!! Me fat ass!!

RIP 2004-2007

Day3/Week13
Progressive Load/High Protein/Legs

1 min between exercises, 2 min between supersets

Superset 1

Leg Extensions 180x12/190x8/200x8
Seated Leg Curls 190x12/200x10/200x8

Superset 2

Standing Calf Negatives 60x12/60x10/60x8
Deadlift 275x12/275x10/275x8

Superset 3

Donkey Calf Negatives 12/10/8
Barbell Squat 245x10/245x10/

46 min total workout

I felt energized today for once. Right up until my first set of deadlifts. Good Lord. I could have sworn the skin on my precious fingers was being de-gloved. That really f-ing hurts. I quit before one last set of squats because I didn't feel like falling over dead. I went into this thing somewhat dehydrated and buddy, you can't catch up once you start this legger. Sonovabutt that was a tough workout.

Today's diet:

breakfast-CIB in skim milk, Oatmeal w/olive oil and Splenda, 2 boiled eggs
lunch-leftover turkey mac&cheese
after workout-chicken breast with olive oil on everything bagel, carrot, strawberry yogurt
after work-fresh squeezed juice, cottage cheese
supper-leftover turkey mac&cheese
nighttime-leftover Bojangles

Yep, this diet is sucking. I'm just not hungry and my body is dragging. If I force myself to eat as much as I need to I will puke. Ow well, I'm 202 right now, so something must be working right.

RIP 2004-2007

Day4/Week13
Progressive Load/High Protein/Back

1 min between exercises, 2 min between supersets

Superset 1

Twisting Dumbbell Row 70x13/70x10/70x8
Assisted Wide-Arm Chin Up 7x12/7x8/8x7

Superset 2

Wide-Arm Cable Row 137x10/130x10/130x8
Wide-Arm Lat Pull Down 143x7/137x9/137x8

Superset 3

Close-Grip Cable Row 120x12/123x10/123x8
Close-Grip Lat Pull Down 130x12/130x10/130x8

39 min total workout

OK this is ridiculous. I feel like I'm overtrained and this is only the first week of the progressive load. I feel like I have been sleeping in a crash test vehicle. 70 pounds is plenty of weight for those dumbbell rows. I forgot to check the stack on the cables because some penis(probably me) left the 3lb augmentors down. I figured out today that I do not help myself lift the weight if I sacrifice form. A set with proper form and one with crappy form are within a rep of each other. It didn't used to be that way. I just need to concentrate on continuing proper form while dealing with these increased weights. I am so friggin exhausted.

Today's diet:

breakfast-CIB in skim milk, Oatmeal w/olive oil and Splenda, 2 boiled eggs
lunch-burrito
after workout-chicken breast with olive oil on everything bagel, carrot, peach yogurt
after work-fresh squeezed juice, cottage cheese
supper-mac&cheese w/tuna
nighttime-tuna w/canola mayo, skim

Stuck at 202 lbs.

RIP 2004-2007

Dumbell Shrugs, Thats a great idea, these damn barbell shrugs have the bar hitting me in the crotch

Day5/Week13
Progressive Load/High Protein/Chest&Abs

1 min between exercises, 2 min between supersets

Superset 1

Incline Dumbbell Flye 35x12/35x10/35x8
Dumbbell Press 60x12/60x10/60x8

Superset 2

Dumbbell Flye 30x12/30x9/30x8
Incline Dumbbell Press 50x11/50x10/50x8

Superset 3

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

44 min total workout

Beastly workout today. Lots of energy, lots of sweat. I feel overtrained this week, however. Very tired. That was one kickass chest day. 35 pounds feels a hell of a lot different from 30. Incline can't be more than 30 degrees or it becomes a shoulder workout.

Today's diet:

breakfast-CIB in skim milk, Oatmeal w/olive oil and Splenda, 2 boiled eggs
lunch-burrito
after workout-chicken breast with olive oil on everything bagel, carrot, strawberry yogurt
after work-fresh squeezed juice w/protein
supper-spaghetti, mac&cheese w/tuna
nighttime-tuna w/canola mayo, skim

Still 202. Protein in the juice because I've been gagging on cottage cheese and tuna lately. Back of the throat is still a bit sensitive. Had a few licks of ice cream today too.

RIP 2004-2007

Day1/Week14
Progressive Load/High Protein/Shoulders

1 min between exercises, 90 sec between supersets

Superset 1

Front Dumbbell Lateral Raise 35x12/30x10/30x8/30x8
Twisting Dumbbell Military Press 35x12/30x10/30x8/30x8

Superset 2

Rear Dumbbell Lateral Raise 30x12/30x10/35x8/35x8
Side Dumbbell Lateral Raise 30x11/25x10/25x9/30x8

Superset 3

Dumbbell Shrug 105x12/105x10/110x8/110x8
Arnold Press 30x12/30x10/30x8/30x8

47 min total workout

Stepping up the pace big time today. Tough and challenging workout, but no problem. I'm tired, but energetic all the same. I'm having a time judging failure on the rear raises. It seems like I can do more, but extending my arm out to full boner is the real challenge. If that's the deal, I'm only getting a small benefit from this exercise. Perhaps I should incorporate cable raises. Whatever I'm doing seems to be working nonetheless.

Today's diet:

breakfast-Carnation Instant Breakfast in skim, Oatmeal w/olive oil and Splenda
lunch-leftover lasagna, turkey club
after workout-chicken breast with olive oil on everything bagel, carrot, banana, peach yogurt, creatine juice
after work-cottage cheese, fresh squeezed juice
supper-salmon, rice, corn
nighttime-tuna w/canola mayo, skim

Starting creatine again today. I ate like crap this weekend, and I actually have a fat belly to prove it. I can't belive you can actually get fatter over a friggin weekend. Dumbass.

RIP 2004-2007

Day2/Week14
Progressive Load/High Protein/Arms&Abs

1 min between exercises, 90 sec between supersets

Superset 1

Dumbbell Concentration Curl 40x11/35x10/35x8/35x7
Reverse-Grip Cable Press Down 140x12/150x10/150x8/150x7

Superset 2

Twisting Dumbbell Curl 30x11/30x9/35x8/35x8
Lying Dumbbell French Press 30x12/30x10/30x8/30x8

Superset 3

Exer-Ball Dumbbell Crunch 35x12/35x10/35x8/35x8
Full Rotation Knee Raise 12/10/8/8

53 min total workout

Gotta remember to breathe. And get those knees up on the full rotations. And keep a solid grip on the bar for the Press-Downs. Week 14 and I'm still learning. I still couldn't write down a full routine from memory yet. Except for leg day.

Today's diet:

breakfast-Carnation Instant Breakfast in skim, Oatmeal w/olive oil and Splenda, 2 boiled eggs
lunch-leftover hamburger pie
after workout-chicken breast with olive oil on everything bagel, carrot, banana, strawberry yogurt, creatine juice
after work-Cottage cheese, fresh squeezed juice
supper-chicken fajitas
nighttime-tuna w/Canola mayo, skim

203 on the scale finally. Probably the creatine kicking in.

RIP 2004-2007

Day3/Week14
Progressive Load/High Protein/Legs

1 min between exercises, 90 sec between supersets

Superset 1

Leg Extensions 190x12/190x10/190x8/190x8
Leg Curls 200x12/200x10/200x8/200x8

Superset 2

Standing Calf Negatives 70x12/70x10/70x8/70x8
Barbell Squat 245x12/245x10/245x8/245x8

45 min total workout

Could not do deadlifts today. I had everything all set up at the beginning so I wouldn't have to adjust anything. When I finished squats I walked over to my deadlift bar and some dickbrain had stripped it and started using it. After squats I am not in a very feisty mood. It is too easy to quit. At this particular point in my day I was brain dead, which usually makes for easy injury. I figured it was a prudent call to just forget the deadlifts. Even now writing this I am still beat. For future reference, I need to remember to go ALL the way down for squats. I skimped a few times today, but all in all I think it was a good workout. It certainly kicked my ass.

Today's diet:

breakfast-Carnation Instant Breakfast in skim, Cream of Wheat w/olive oil and Splenda, 2 boiled eggs
lunch-leftover lasagna
after workout-chicken breast with olive oil on everything bagel, carrot, banana, strawberry yogurt, creatine juice
after work-cottage cheese, fresh squeezed juice
supper-spaghetti
nighttime-tuna and skim

205. Blam. That's creatine for ya.

RIP 2004-2007

Day4/Week14
Progressive Load/High Protein/Back

1 min between exercises, 90 sec between supersets

Superset 1

Hanging Row 12/10/8/8
Assisted Wide-Arm Chin Up 7x12/6x10/6x8/6x8

Superset 2

Twisting Dumbbell Row 70x8/60x10/60x8/60x8
Assisted Chin Up 8x9/9x10/9x8/8x7

Superset 3

Straight-Arm Pull Down 70x11/67x8/63x8/63x7
Close-Grip Lat Pull Down 130x10/120x10/123x8/120x8

49 min total workout

If you were in McCormick Gym on the Naval Base in Norfolk, Virginia today you would have seen one sweaty kitty. You can just look at the numbers and see me steadily running out of steam. Back workouts are about 50 bafillion times worse when you are doing a bunch of chin ups with hanging rows. I think I gave my pores a good cleaning today.

Today's diet:

breakfast-Carnation Instant Breakfast in skim, Cream of Wheat w/olive oil and Splenda, 2 boiled eggs
lunch-leftover salmon, rice, and corn
after workout-chicken breast with olive oil on everything bagel, carrot, banana, strawberry yogurt, creatine juice
after work-cottage cheese, juice
supper-BBQ chicken, rice pilaf, corn, broccoli w/cheese
nighttime-tuna and skim

210 on the scale at night. I pissed out 5 pounds of water by the morning.

RIP 2004-2007

Day5/Week14
Progressive Load/High Protein/Chest&Abs

1 min between exercises, 90 sec between supersets

Superset 1

Low Cross Cable Raise 60x12/60x10/60x8/60x8
Dips 0x12/0x8/40x8/40x6

Superset 2

Dumbbell Pullover 75x12/75x9/75x8/75x8
Incline Push Up 8/7/8/6

Superset 3

Exer-Ball Dumbbell Crunch 35x12/35x10/35x8/35x8
Full Rotation Knee Raise 12/10/8/8

48 min total workout

This friggin week was hard. I guess it has to be because it warmed up all of a sudden. I hate working out in the heat. The pullovers and pushups were working my tris too much, so I moved my elbows out on the pullovers and it helped. There is no way out of tricep involvement on these exercise, so I guess the key is to minimize it. I'm going to keep them around for another workout to see how it goes. Next week is going to S-U-C-K.

Today's diet:

breakfast-Carnation Instant Breakfast in skim, Oatmeal w/olive oil and Splenda, 2 boiled eggs
lunch-leftover BBQ chicken, rice, corn, broccoli
after workout-chicken breast with olive oil on everything bagel, carrot, strawberry yogurt, creatine juice, cookies
after work-spaghetti
supper-California Club w/fries

Had some corn left in the container when I microwaved my chicken. Pretty cool explosion there. Had to go to bed early because I'm so sore that I actually feel sick. Still 205.

RIP 2004-2007

Week15

Severe diarrhea this week. Lost some weight and strength. Is this workout making me sick?

RIP 2004-2007

16Apr05
203 lbs
13.2% BF
176.2 lbs LBM
26.8 lbs bodyfat
8.5 lbs total muscle gain
3.5 lbs total fat gain
neck 17 in
chest 45.2 in
waist 35.5 in
arms 16 in
thighs 24.5 in
calves 14.8 in

I let the diet really go this week. The diarrhea realy sapped my energy as well as some muscle mass and my poor self control really put on some fat. Very disappointing. I won't be posting pics because I don't see any good reason to. I'm really starting to question if this routine is too tough on my system. I can tell when my body is really hurting, but sometimes it's supposed to be that way to stick with the program. Lots of stress lately could have a lot to do with my condition. Hopefully that will be changing very soon.

RIP 2004-2007

Day1/Week16
Hyper-Adaptive/Low Protein/Shoulders

1 min between exercises, 3 min between supersets

Superset 1

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

Superset 2

Rear Dumbbell Lateral Raise 35x12/35x10/35x8
Side Dumbbell Lateral Raise 30x12/25x10/25x8

Superset 3

Dumbbell Shrug 105x12/105x10/105x8
Arnold Press 25x12/25x10/25x8

46 min total workout

Back to work.

Today's diet:

breakfast-Oatmeal w/olive oil and Splenda
lunch-chips and salsa
after workout-tuna with canola mayo, carrot, strawberry yogurt, creatine juice
after noon-stir fry and rice
supper-spaghetti with olives and mushrooms
night-toast with olive oil

Hate this damn diet.

RIP 2004-2007

Nav have u pack on some muscle doing all those supersets?

Weight 160
Height 5'10
Bench 200