Nav's Optimum Anabolic journey

Day5/Week2
Progressive Load/High Protein/Chest&Abs

1 min between exercises, 90 sec between supersets

Superset 1

Incline Dumbell Flye 25x12/25x8/25x8/25x6
Weighted Incline Pushup 12/10/8/8

Superset 2

Dumbell Flye 25x12/25x10/25x8/25x8
Weighted (yeah, right. assisted) Dips 50x8/70x9/70x8/70x8

Superset 3

Exer-ball Dumbell Crunch 40x15/40x12/45x8/45x10
Full Rotation Knee Raise 14/10/8/8

56 min total workout

Note to self: When you see two exercises that contain the same word like "incline" do not put them in the same superset. This dip**** thought he was f-in ironman today, so he got to feel like the biggest butthole in the world lifting 25 pound pencils. Good job. Crawl out of the gene pool, squirt, game over, zip up your fly. That kind of attention to detail is most definitely not going to cut it for the next 5 workouts, which I am dreading. On a lighter note, abs were pretty easy today. It took a while to get into the groove on the exer-ball, but it really is a good exercise. I am still crampy from the Methyl One Test I quit the other day, so I bought bananas last night. I think this weekend I will try and see if I can still run a 1.5 in a respectable time.

Today's diet:

breakfast-sugar free Carnation Instant B-Fast with skim milk and oatmeal with olive oil & sugar
blunch-2 boiled eggs
lunch-(after workout) tuna w/Canola Mayo, juice w/creatine, cookies, cottage cheese
afternoon-leftover shepherd creation, cottage cheese, nuts
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado
supper-breaded catfish fried in Canola, brussels w/cheese, couscous
later-salad w/vinegar&oil

I'm missing a meal during the day. I need two at night after I get home to make it good. Spacing the protein out to get max use is tough. I could just buy ionized whey protein, but that wouldn't be a challenge, now, would it? I want to prove that it can be done with what's in your fridge and minimal nutritional help. L-Arginine and creatine are super cheap, like multivitamins, colloidal minerals, ZMA, and Glucosamine. That's pretty much what I take, and I suppose protein isn't all that expensive. It just tastes bad to me and it seems like a crutch that is easier to depend on the more you use it. Boil some eggs, open a can of tuna, microwave a chicken breast, make a natural peanut butter sandwich on whole grain. A menu is like a big puzzle you have to solve every day. If you don't like the pieces you can put them back in the box and get some others that fit. Welcome to Nav's reality. I digress.

RIP 2004-2007

Day1/Week3
Progressive Load/High Protein/Shoulders

30 sec between exercises, 1 min between supersets

Superset 1

Front Dumbell Lateral Raise 20x15/25x10/25x6/20x8/12.5x10
Arnold Press 20x10/20x10/15x8/15x8/10x8

Superset 2

Rear Dumbell Lateral Raise 15x13/15x10/15x8/15x9-8/8x15
Side Dumbell Lateral Raise 15x12/15x10/15x8/15x8/8x16

Superset 3

Dumbell Shrug 60x15/70x10/75x8/75x8/50x16
Twisting Dumbell Mil Press 15x12/15x10/15x8/15x8/8x15

47 min total workout

That was pretty dern busy. I usually jot some things down that I'm thinking about during my workout, but NOT TODAY!!! I especially liked lifting those 8 pound dumbells and actually working out with them. What's worse is that they actually tired me out. It was really hilarious; I looked pitiful in the mirror and I had to sustain a hearty laugh just to finish the workout. 8 friggin pounds. Might need some help pouring myself a glass of milk for cryin out loud. Note to self: Do not plan to switch weights around during the workout. There simply is no time. Stay away from exercises that require alternating sets. Rest is precious.

Today's diet:

breakfast-oatmeal with olive oil, 2 boiled eggs once I got to work
blunch-natural peanut butter on whole grain
lunch-(after workout)Crangrape with creatine, 1 can tuna with Canola Mayo, 1C carrots, 1 cinnamon raisin bagel, 1 banana, 3 choc chip cookies
afternoon-another peanut butter sandwich
after work-fresh squeezed grape, apple, kiwi, avocado, orange, lime juice
supper-chili con carne with rice and cheese(poured some olive oil in for the fat)

Forgot to make a Carnation instant breakfast this morning. I really needed it. I'll be going home from work early today. The workouts are getting more intense and so are my cravings. I decided I'm going with the ground turkey rather than ground beef. It's cheaper, healthier, easier to cook, but it isn't as tasty as good old red meat. I could honestly walk into a pasture and vampirize the nearest steer without batting an eyelash. Lop off his horns, wipe his butt, and sit him on the plate. I'll open the door for you while you run screaming in terror from Nav's reality. Enjoy your nightmares. You'll get used to them.

RIP 2004-2007

Tell me those Arnold Presses aren't the *BOMB*

Would you agree that in 47 mins you did a lot? Wait till the next week where you add yet another set and you do legs.

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

You are mistaken, sir. This is the week you speak of. Don't remind me. The arnold press would be much more enjoyable were I able to perform the required reps with somewhat more significant weight. I'm like the teenager that has to sit at the kiddie's table for Thanksgiving. "You don't need THESE dumbells, they are much too large for you. That's the Nav section, down there where the ladies are working out." Can't even talk to the ladies, tick tock.

RIP 2004-2007

Day2/Week3
Progressive Load/High Protein/Arms&Abs

1 min between exercises, 90 sec between supersets

Superset 1

Dumbell Concentration Curl 30x13/30x10/30x8/25x8/15x13
Twisting Dumbell Kickback 20x12/20x9-10/20x8/15x8/5x15

Superset 2

Assisted Close-Grip Chinup 11x12/11x10/11x8/10x8/16x15
Weighted Dips(assisted, actually) 11x15/10x12/9x9/9x8/13x17

Superset 3

Exerball Dumbell Crunch 45x13/45x10/45x8/45x8/25x16
Full Rotation Knee Raise 13/10/8/8/7

56 min total workout

Yes, that's right. I actually worked out with a five pound dumbell today! If mom could only see me now. I'm ready for a change of pace, but this week isn't half over yet. I messed up the timing a few today because I took too long to get a drink or I was setting up weights or whatever. 30 seconds is long enough to write down your numbers, change a setting on the weight, scratch your butt, and then get right back up. 1 minute lets you get a drink. Sometimes. I'm still feeling much more energetic than I thought I would. Tomorrow, however, is the spectre that has been looming over the horizon like a Dear John letter. Sorry, Nav, but you don't get to go the way you wanted in a post-coital heart attack. You get to die with your innards all over the floor trying to do a 15 rep set of squats. I won't even get to the deadlifts.

Today's diet:

breakfast-Carnation Instant Breakfast (sugar-free) with skim milk and a bowl of oatmeal with olive oil and sugar. Boiled egg once I got to work.
blunch-natural peanut butter sandwich on whole grain
lunch-(after workout) Can of Tuna, Canola Mayo, chocolate chip cookies, cinnamon raisin bagel, Cran-Grape with creatine, carrots, banana
afternoon-another PB sandwich, cottage cheese
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado
dinner-Italian Wedding Soup and Salad with broccoli and vinegar&oil dressing


Seems like a lot to eat after the workout, huh? I'm going to recalculate the carbs. Could be I need to drop the chocolate chip cookies? I don't think so!!!! I bought some Splenda at Sam's tonight, so we'll see how it tastes in the oatmeal tomorrow. After a real estate sale I have some extra cash, so I also stocked up on meat. Mmmmmmm, T-bones. Guess what kids. I like pork, too. Put that in your pipe and smoke it. Those little stinky mud-rootin fatasses make for some good eatin, you betcha. If you think I'm stickin to birds and fish you better put down the crack pipe. I make a pork chop that would force a Hindu to reconsider. No moral dilemmas here, those sqealin, corn-fed, sucker-noses are not safe when Nav's a-hungry.

RIP 2004-2007

Day3/Week3
Progressive Load/High Protein/Legs

30 sec between exercises, 1 min between supersets

Superset 1

Forward Dumbell Lunge 120x16/130x10/130x8/120x8/60x15
Backward Dumbell Lunge 120x12/120x10/120x8/120x7/60x12

Superset 2

Standing Calf Negatives 12/10/8/8/10-12
Barbell Squat 135x12/135x10/135x8/135x8/95x11

Superset 3

Donkey Calf Negatives 10/9/8/8/12
Deadlift (diamond deadlift bar-very nice)95x12/95x10/95x8/95x8/45x15

57 min total workout

I think I saw Jesus today. He was in the water fountain. He told me if I wanted to keep my legs side by side and pointing to the front I had better put them one in front of the other post haste over to that rack and get busy before my minute was up. I've had rough workouts, but they usually involved a guy in an impeccable uniform screaming at me. I cannot believe I motivated myself through this. My timing sucked, however, because I took three minutes each to set up the squats and the deadlifts. There is absolutely no time to switch plates. Other than that I lost 5 or 10 seconds here or there just gasping for precious air. Calves offer a little rest, but not much. I still managed to complete this horrendous exercise in self mutilation in a mere 57 minutes. As far as I am concerned that is unspeakable for a 30 set leg workout. This routine doesn't fit logical human principles. I've had a hard time all the way from the gym of keeping the cream in on one side and the crap in on the other.

Today's diet:

breakfast-Carnation Instant Breakfast with skim, Cream of Wheat with olive oil and Splenda(mmm, good!)
blunch- 2 boiled eggs and a turkey/fat free cheese sandwich on whole grain
lunch-(after workout) tuna with Canola Mayo, CR bagel, chocolate chip cookies, juice with creatine, carrots, banana
afternoon-cottage cheese and another sandwich
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado
dinner-steak, mac&cheese, broccoli w/cheese


I really don't ****in feel like writing about my diet. I don't feel like writing anything except my will. Maybe I'll finish something tomorrow if I can walk.
Update-It's tomorrow morning and I can, in fact, walk. It hurts, but so does bikini wax, and I will not be outdone by a chick in a swimsuit. Steak last night. Oh, yeah, baby. That's my reward for today's suicide attempt. I would have to say that death by overexertion is right up there with being burned, eaten, and Samurai sepuku.

RIP 2004-2007

I think I saw Jesus today.

Now that is funny!

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

Day4/Week3
Progressive Load/High Protein/Back

30 sec between exercises, 1 min between supersets

Superset 1

Hanging Row 13/8/8/8/10
Assisted Wide Arm Chin-up level11x12/11x8/11x8/12x8/15x16

Superset 2

Jockey Row 120x15/160x12/180x9/180x9/100x16
Close-Grip Lat Pull Down 120x15/160x10/180x8/180x8/100x16

Superset 3

Wide-Arm Cable Row 160x13/170x11/190x8/207x8/117x15
Wide-Arm Lat Pulldown 130x14/170x11/177x8/177x8/157x15

50 min total workout

I need to pull my head out of my ass. I usually press edit so that I can quickly copy and paste from a previous similar workout. Well this one got edited. I can't remember what I wrote a week ago, so this is basically all I have to say.

Today's diet:

breakfast-Sugar Free Carnation Instant Breakfast with skim, boiled egg and Cream of Wheat with olive oil & Splenda
lunch-leftover steak and mac&cheese
after workout-tuna with Canola Mayo, CR bagel, chocolate chip cookies, juice with creatine, carrots, banana
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado
supper-can't remember

Friggin dumbass.

RIP 2004-2007

Day5/Week3
Progressive Load/High Protein/Chest&Abs

30 sec between exercises, 1 min between supersets

Superset 1

Incline Dumbell Flye 25x12/25x7/20x8/20x8/10x13
(assisted) Dips 60x12/60x8/70x8/70x8/80x11

Superset 2

Dumbell Flye 20x12/20x10/20x8/20x8/10x17
Weighted Incline Pushup 12/9/8/9/10

Superset 3

Exer-ball Dumbell Crunch 50x12/45x10/45x9/45x8/30x13
Full Rotation Knee Raise 13/10/8/8/10

52 min total workout

The pace is surprisingly manageable. I have gotten to the point that the problem is not me gasping for mercy, rather I don't have time to switch weights, get a drink, stretch a cramp, etc. 30 seconds means get set up for the other exercise as soon as you finish the previous. A minute is long enough to get a drink if you don't have to switch weights or walk 30 paces to get one. I made it through this week, finally. I do not notice strength gains, but my recovery ability has made incredible improvements. I have mastered the exer-ball and I prefer to put myself in a slightly out-of-balance condition just to get that panic effect. If you have ever lifted on a boat you know what I mean. Stretching the flye a little more seems to intensify the effort. I think this is the last week I will have to deal with sub-10 pound dumbells. One can only hope.

Today's diet:

breakfast-sugar free Carnation Instant B-Fast with skim milk, Cream of Wheat with olive oil & sugar and 2 boiled eggs once I got to work
lunch-(after workout) tuna w/Canola Mayo, whole grain bagel, cookie, Peach Yogurt, banana, carrots
afternoon-leftover steak and mac&cheese
evening-chicken cacciatori and salad w/vinegar&oil

No creatine, I'm starting to notice. A bit lethargic, and I'm not feeling as big. Still, I caught some hateful looks at the gym today. **** you, guys. Work smarter, not harder. Just wait till next week when I barely break a sweat and I'm still gaining. Can I get a hallelujah? God, it's good to be the shat.

RIP 2004-2007

Day1/Week4
Hyper-Adaptive/High Protein/Shoulders

1 min between exercises, 3 min between supersets

Superset 1

Internal Dumbell Rotation 20x15-12/25x10/25x8
Arnold Press 20x12/20x10/25x8

Superset 2

Rear Dumbell Lateral Raise 20x12/20x11-10/25x8
Side Dumbell Lateral Raise 20x12/20x11-10/25x8

Superset 3

Dip Bar Shrug 13/12/11
Twisting Dumbell Military Press 25x10/25x9/25x8

50 min total workout

Did I work out today, or was I in a big room surrounded by steel wasting time? I guess this workout has a soft side. It certainly taught me to appreciate 3 minutes. Previously I thought there was only one thing I could do with myself in 3 minutes, but I was wrong. I can actually get bored staring at a watch in three minutes. I honestly felt like I should be doing something. Could be trouble. In an earlier post I spoke of a guy taking three 20 lb dumbells. Well today I learned that if this fat turd is working out you don't get any dumbells. He no kidding had 6 forkin dumbells around that poor overstressed bench of his snorting his way through the Porky huff-a-thon. It doesn't help that my gym has only one set of 25s. Plates do not work well, I also found out today. This guy reminded me of the one in Mad Max: Beyond Thunderdome. I kept expecting him to say,"Methane comes from pig ****." Phew. I'm glad he's in the gym, but he needs to make his mini-earthquakes over in the cardio area. Ok, enough Nav. You're not being nice.

Today's diet:

breakfast-Carnation Instant Breakfast with skim, oatmeal with olive oil and Splenda
blunch- boiled egg and pork loin on whole grain bagel with some green beans
lunch-(after workout) tuna with Canola Mayo, strawberry yogurt, juice, carrots
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado
supper-chicken stir-fry

Wonder if I even deserve to eat after the pitiful excuse for a lift today. Note to self: DO NOT skimp on the mayo in the tuna!! I think I might start going with canned chicken after the workout and saving the tuna to eat with the juice.

RIP 2004-2007

30Oct04
205 lb
17.5% BF
169.1 LBM
Neck 16.5 in
Chest 45.1 in
Waist 35.5 in
Arms 16 in
Thighs 25 in
Calves 15.7 in

[image]local://upfiles/2302/E664D1C4A2B0463BAF2A2A8B23F510E3.jpg[/image]

Attached Image(s)

RIP 2004-2007

stop staring at my ass

[image]local://upfiles/2302/784F7EE07ACD4362B25C150385CA65FA.jpg[/image]

Attached Image(s)

RIP 2004-2007

Day2/Week4
Hyper-Adaptive/High Protein/Arms&Abs

1 min between exercises, 3 min between supersets

Superset 1

Dumbell Preacher Curl 30x12/35x10/40x8-7
Overhead Cable Extensions 50x15/80x13/120x9

Superset 2

Assisted Close-Grip Chinup 10x13/8x10/7x8
Weighted Dips 12/10/8

Superset 3

Twisting Crunch 15/20x10/20x8
Hanging Leg Raise 12/10/5x8

57 min total workout

How refreshing it isto perform an exercise in which I underestimate myself. Overheads could have started out a lot heavier. Rest time makes all the difference in the world. I find that 3 minutes is way too long. I am looking at the watch at 2 minutes wondering what to do next. Twisting crunches were difficult only because my arms were tired and I couldn't hold enough weight to keep sufficient stress on the abs. The dips were wonderful. It felt great to be working with nothing but my weight again, only this time with perfect form through every last rep. Can't tell much from the pics, but I am stronger now than when I was on M-1T. Put that in your hair and comb it. 40 pounds on the curls with this kind of form felt great also. My only complaint today is the need for wrist straps for the hanging legs. No way around it. I either wear them or I don't get the reps. I still have my favorite exercises; I'm just testing around because I shouldn't be doing the same ones every week. The truly difficult part of the Hyper-Adaptive portion is stopping the exercise when you are supposed to.

Today's diet:

breakfast-Carnation Instant Breakfast (sugar-free) with skim milk. A bowl of cream of wheat with olive oil and sugar and 2 boiled eggs once I got to work.
lunch-(after workout) Can of chicken, Canola Mayo on a multigrain bagel, Cran-Grape, carrots, peach yogurt
afternoon-leftover chicken stir-fry
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado with a can of tuna and mayo
supper-pasta with hot italian sausage

Trying out the canned chicken today and not liking it. Tastes like frog legs. Think I'll be utilizing some mustard tomorrow. Now all I need to do is split my supper into a beginning evening meal and an end evening meal. Maybe some nuts, cottage cheese and skim milk before bed?

RIP 2004-2007

Day3/Week4
Hyper-Adaptive/High Protein/Legs

1 min between exercises, 3 min between supersets

Superset 1

Forward Dumbell Lunge 130x12/140x10/160x8
Backward Dumbell Lunge 130x12/140x10/160x8

Superset 2

Standing Calf Negatives 11/10/8
Barbell Squat 185x12/225x10/275x8

Superset 3

Donkey Calf Negatives 11-12/10/9
Deadlift 135x12/185x10/225x8

52 min total workout

Not much variety in exercises to choose from for this day. I don't like extensions or curls (not like lunges blow my skirt up, either). 160lb was a great 8 rep weight-perfect. These things are still killing my squat. I really can do over 350, honest. 275 lb made me want to pass out today, though. Leg day really is a red ass no matter how much rest you get. Nevertheless, I did have plenty of mustard to squeeze out a good set of deadlifts afterwards. They were even better the more weight I put on the bar. All in all a very sweaty, smelly day in which much time was spent crawling across a filthy gym floor.

Today's diet:

breakfast-Carnation Instant Breakfast with skim, Cream of Wheat with olive oil and Splenda and 2 boiled eggs when I got to work
lunch-leftover pasta and some almonds
afternoon-(after workout) canned chicken with Canola Mayo and mustard, multigrain bagel, juice, carrots
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado with a can of tuna and mayo
supper-leftover pasta(again)

This chicken tastes like ****. When my stepdad said that to my mom I thought I would never hear myself repeat it. It really does taste crappy. What do you do with a canned turd to make it palatable? More mustard. Put it on the bagel. Waiter, I'd like to change my selection to litter-dried cat crap. I was reading some of the tips Jeff leaves in the workout plan and happened upon one that recommends eating 30-60 min before working out to keep the nutrient flow going. Well, not on leg day. If you have ever had a leg day like this you know why. I once got an acid reflux doing heavy squats with a belt cinched up. What can you do with over three hundred pounds on your shoulders and you feel your viscera trying to squeeze its way up through your neck? Think of like giving yourself a big bear hug.

RIP 2004-2007

Day4/Week4
Hyper-Adaptive/High Protein/Back

1 min between exercises, 3 min between supersets

Superset 1

Hanging Row 13/10/8
Assisted Wide Arm Chin-up level10x12/9x10/8x8

Superset 2

Twisting Dumbell Row 40x12/45x10/50x8
Assisted Chin Up 10x12/9x10/8x8

Superset 3

Reverse Back Extension 12/10/9
High Pull 35x13/55x10/65x8

50 min total workout

I shant be doing extensions or high pulls anymore. Too hard on the lower back. I had to get a Shiatsu Massager already for existing discomfort. I need to concentrate on form for the dumbell rows, but it is an excellent exercise. Doing well squeezing shoulder blades first and I can tell the difference. I'm getting spoiled with all of this rest time. Whatever I'm doing must be working because I had a guy come ask me about doing squats properly. Luckily I had three minutes to explain. He was a good kid, and I hope he sticks with it and stays motivated.

Today's diet:

breakfast-Sugar Free Carnation Instant Breakfast with skim, boiled egg and Cream of Wheat with olive oil & Splenda
lunch-leftover pasta and broccoli&cheese
afternoon-(after workout) peach yogurt , choc Bon Bon from coworker trying to fatten me up, canned chicken with Spicy Hot Mustard(aha!!!), wholegrain bagel, juice, carrots
evening-Fresh squeezed juice of lime, orange, apples, kiwi, grapes, and avocado with a can of tuna and mayo
I skipped supper. Idiot.

You never realize how important a meal is until you do without it. I had an errand or two after my workout, so I put off the post workout meal. Very unsat headwork, Nav. I ended up sitting in traffic wishing I had a bazooka. I got my fresh squeeze too late after work, and then I wasn't even remotely hungry before bed. I cannot afford to skip a meal because it's all I can do to eat enough keeping up with this diet plan. On a lighter note, Hot Spicy Mustard can make earwax taste good. The chicken was fit for consumption today. It still smells like Fancy Feast when you open it, though. Oh well, I ran out of Canola mayo today, so tomorrow I start on the Safflower mayo.

RIP 2004-2007