Nav's Optimum Anabolic journey

Day5/Week4
Hyper-Adaptive/High Protein/Chest&Abs

1 min between exercises, 3 min between supersets

Superset 1

Dumbell Pullover 60x13/75x9/80x6
Dips 11/6/6

Superset 2

Low Cross Cable Raise 50x12/60x9/70x5
Press To Neck 80x13/100x10/120x6

Superset 3

Exer-ball Dumbell Crunch 30x13/30x12/40x8
Full Rotation Knee Raise 12/10/8

48 min total workout

I overestimated myself several times today. I thought I could do dips unassisted, but I was wrong. If I was just blasting a quick 10 it wouldn't be a problem. However, strict form requires me to take my sweet time lowering down and then exploding up. Not easy once the reps start counting higher. I screwed up on timing today because I was trying to babysit my cables. Every jackoff that isn't showing off his latest bench max wants to get on the cables, so one is hard enough. Securing two is next to impossible. Some skimpily clad 6.5 foot blonde was showing off for me on one of them and I really could just care less. I'm on a strict schedule here. No, I'm not queer, just concentrating. She ended up stomping off because I wasn't giving her the reaction she thought she deserved.
Whatever. If you want to be a guest in my reality you need to learn how to make yourself at home. Meanwhile, get off my cables. I don't think I'll be doing pullovers any more as they work the tris too much. Press to neck was uneventful. I think I prefer flyes. I'll try a combo next week. I ran into a plateau on the exer-ball until I hooked my feet under a bench. Now I can do more weight and still enjoy a little out-of-balance panic.

Today's diet:

breakfast-sugar free Carnation Instant B-Fast with skim milk, oatmeal with olive oil & sugar and 2 boiled eggs once I got to work
lunch-(after workout) canned chicken with hot mustard, whole grain bagel, strawberry Yogurt, banana, carrots, pistachios
afternoon-Salmon, rice pilaf, spinach
evening-Fresh squeezed juice of lime, orange, apples, kiwi, grapes, and avocado with a can of tuna and mayo
supper-sirloin tip stir fry with rice

By now I should be in the low 190s, but I weighed 203 last night. I'm pretty sure the water weight from he creatine and M-1T is gone. I'm going to need to add oil somewhere into my post-workout meal for the fat content. I do not have time to crack pistachios. I did some research on rice. It seems the good rice has 28%amylose. How does one determine this? Well, high amylose rice will tend to be parboiled long grain, have a high saturation rate, and does not stick when cooking. Minute Rice is not an option. Happy hunting.

RIP 2004-2007

Day1/Week5
Hyper-Adaptive/High Protein/Shoulders

1 min between exercises, 3 min between supersets

Superset 1

Front Dumbell Lateral Raise 25x12/30x10/30x8
Arnold Press 25x12/25x10/25x8

Superset 2

Side Dumbell Lateral Raise 20x12/20x10/25x8
Dumbell Shrug 70x12/75x11/85x9

Superset 3

Rear Dumbell Lateral Raise 20x12/20x10/25x8
Twisting Dumbell Military Press 25x10/25x9/25x8

47 min total workout

Mixed up the Shrugs and Raises on accident (wrong table, genius). Too much time on my hands. Hmmm. I've got an idea. While I'm waiting for my three minutes to expire I will look in the mirror and psyche my testosterone factory into life. It actually works! Of course I was already getting pissed at this group of guys chitchatting at the bench. I mean for cryin out loud I am over 20 feet away. I don't have time to **** with these jerkoffs, either. One of them sounds like a chihuahua while he is benchpressing his big 225. Hiyt! Hiyt! Here boy, come get a kick in the teeth. I'm already sensing some condescension mixed with jealousy from the guys around me. They see my pitiful 25 lb dumbells and wonder how the hell I got to looking like this lifting girl toys. I said it at the beginning. If you care what others think of you this is not the workout plan you should be looking at. I love messing with people.

Today's diet:

breakfast-Carnation Instant Breakfast with skim, Cream of wheat with olive oil and Splenda, boiled egg
blunch- peanut butter sandwich
lunch-(after workout) Canned chicken with olive oil and jalepeno mustard, multigrain bagel, peach yogurt, juice, banana
afternoon-2 peanut butter sandwiches
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado and tuna with safflower mayo
dinner-macaroni&cheese w/broccoli

I took some liberties with the day off of my diet this weekend. Dairy Queen and Pizza as well as two Wendy's double stackers. My birthday didn't go away and the sky is still above my head, so I guess no harm done. I think I have gotten the Alpo to taste good, so it will remain a part of my diet. The Safflower Mayo is pretty good. I need to find a cheap source for it, though. 4-6$ is stupid. It is, however, quite necessary. I would attribute the success of this workout to my improved diet.

RIP 2004-2007

Day2/Week5
Hyper-Adaptive/High Protein/Arms&Abs

1 min between exercises, 3 min between supersets

Superset 1

Dumbell Concentration Curl 30x12/30x10/35x8
Twisting Dumbell Kickback 20x12/20x10/20x8

Superset 2

Assisted Close-Grip Chinup 9x12/8x10/7x8
Close-Grip Push Up 12/10/8

Superset 3

Exer-Ball Dumbell Crunch 40x12/40x8/35x8
Full Rotation Knee Raise 12/10/8

54 min total workout

I am getting complacent. I need a spankin. This would not happen during the Progressive Load Phase. The amount of weight I am lifting is increasing, but so is my attention deficit. Today I used my ample free time to reenergize my testosterone plant and it helped me to focuse and recharge for my next lift. I must remember to continue this. I can tell the difference in my physique in the mirror, so I know others can. I have been noticing a rash of copycats lately. I never heard of Arnold presses before this workout and now I'm seeing others do them. Three different people were doing situps on an exer-ball today. It's getting harder to secure dumbells. However, they are still doing improper form with heavy weight. One ****head right next to me asked if he could use my 30lb while I was busy grunting out kickbacks. I hate when people talk to me under strain. He then poured salt on the wound by saying,"Dem kickbacks are a bitch, ain't dey?" No, really? I just look like I'm taking a gigantic **** all of the time. That's like someone in Antarctica asking you the stupid question,"Cold enough for ya?" GO AWAY! Before I get onto a tirade, the crunches hurt my solar plexxus when I lean too far back on the ball. It's like getting punched in the stomach. Might do more of that just because I love pain. So I get to the gym today and I notice these parking signs that say O-6 and above only. Naturally, being who I am, I raise a stink. I mean what is this crap? Do these guys have less time on their hands than anyone else in the Navy? Are they better in some way? This is the ****in gym, not the USS ****can. We all go into the locker room and strip down to our skivvies the same. Is it going to hurt Captain Dicksmack or Colonel Farkwad to walk a little further? Now there are two empty parking spots in front of the gym waiting for someone "special." What really irks me about this is the fact that junior enlisted folks who don't really have a voice are going to look at this and visualize where they fall into the big order of bull****. Without the worker bees the queen is just another bug. Back in school they used to call me special, too. Special Ed.

Today's diet:

breakfast-Carnation Instant Breakfast with skim milk. A bowl of oat bran with olive oil and sugar and a boiled egg once I got to work.
lunch-(after workout) Can of chicken with jalapeno mustard and olive oil, Cran-Grape, carrots, peach yogurt, banana
afternoon-2 peanut butter sandwiches and a boiled egg
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado with a can of tuna and mayo
supper-salmon, wild rice, spinach

I am hungry in the morning. I wait too long to work out. That's where I'm losing a meal. I need to get my workout done before 11:00 so that I can get busy eating the rest of the day. A growing boy needs his nutrition. Speaking of nutrition, I haven't had a beer in weeks. I even brew my own and it tastes good.

RIP 2004-2007

I find these 3 minute between supersets to be so different from the progressive, 30 second rest. Totally a mind trip. I was wandering around, getting water, relaxed just doing my weights. Thinking, this won't last much longer. And then I can barely get enough time to breathe between sets.

During these phases, I feel I can do more but I never do. I just do what I've got down and then I leave.

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

Day3/Week5
Hyper-Adaptive/High Protein/Legs

1 min between exercises, 3 min between supersets

Superset 1

Forward Dumbell Lunge 140x12/160x10/180x8
Seated Leg Curl 90x13/110x11/130x8

Superset 2

Standing Calf Negatives 12/10/8
Barbell Squat 225x12/275x10/275x8

Superset 3

Donkey Calf Negatives 12/10/9
Deadlift 225x12/275x10/275x8

54 min total workout

Holy Humpin Hosanna, that was cool. Did I squat 275 ten times really slow and controlled? You're God Damned right I did. And then I got light headed and just about passed out. Yes I did. I am convinced that I will fall over dead before I reach my theoretical max. What the hell is happening when I can lift weight that exceeds my body's ability to recuperate? I honestly had strength to lift more today, but it would have killed me. Doing the leg curls was a supreme idea. I wasn't blasting the living crap out of my legs early on, thereby keeping a steady load throughout the workout. I find that forward lunges differ very little from backward. At the rate I'm going I need a better grip, though. A 90lb dumbell doesn't like to be held continuously for a slow count of 8, let alone 10 or 12. More jackass stories today. The chihuahua decided to do squats today. When I was doing deadlifts. Right behind him. Yep, Nav decided to be the asshole today for once. After all, I was there first and 3 minutes is well spent if you are dedicated to a worthy cause. While he was yip yip yipping away I was four feet behind him puffing sweat and spit all over his backside and making my own noise as well. You never know what you can accomplish until you do it for the sole purpose of sending an irritating message to a dickhead. This ****stick and his fellow testes decided to squat(they asked me if I was still using it first, heh heh). I told them I wouldn't be in their way. I knew that little ****er would start making his foul racket sooner or later. And when he did, I would be right there. Prepare to receive. These ****in pussies were barely doing halfies. If I didn't bend my knees, I could squat 500+ too. I encourage everyone that may read this anytime in the future to pull the same type stunt I did today. Never, ever back down. These morons could have educated me severely today because I was the one that actually worked out. They kept their ****in mouths shut.

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-(after workout) canned chicken with jalepeno mustard, cinnamon raisin bagel, juice, carrots, banana, blueberry yogurt
afternoon-leftover salmon, rice, and spinach
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado with a can of tuna and mayo
supper-pork tenderloins and wax beans

Jesus I'm hungry. I could eat my hands before I finish writing this. I might be growing in overdrive because I noticed the pounds coming back. My fat is still decreasing. This is good. Now I have to figure out a way to maintain this obligation of diet and workout when I go on the road. I'm still in the infancy, so failure is possible. I know now that if I ever quit this it is a mistake. This is hands down the best workout ever and until an improvement comes along this is what I am doing. God I hate leg day.

RIP 2004-2007

Day4/Week5
Hyper-Adaptive/High Protein/Back

1 min between exercises, 3 min between supersets

Superset 1

Hanging Row 12/10/8
Assisted Chin-up 8/6/7

Superset 2

Twisting Dumbell Row 40x12/45x10/50x10
Wide-Arm Lat Pull Down 160x5/115x10/130x8

Superset 3

Wide-Arm Cable Row 115x11/115x10/115x8
Close Grip Lat Pull Down 115x8/115x10/115x8

53 min total workout

Well today I was doing construction work and didn't get home until almost 9:00. I didn't even eat when I got home. I slept until about 11:45, then I woke up starving. After I ate, I laid back down and decided I needed to keep my schedule. So, at 12:55 I began this workout. It was tough, and I feel it this morning. I didn't use wrist straps until the last superset. Pulldowns were terrible. Chin Ups likewise. Is that all I can do by myself? Good form makes these exercises difficult. I ended up hooking my ankles on the bar I was using for my hanging rows to provide some assistance. It was just too awkward.

Today's diet:

breakfast-Sugar Free Carnation Instant Breakfast with skim, boiled eggs and Cream of Wheat with olive oil & Splenda
lunch-leftover pork tenderloins
afternoon-tuna with safflower mayo and multigrain bagel, pistachios
evening-Fresh squeezed juice of lime, orange, apples, kiwi, grapes, and avocado.
late night-two peanut butter sandwiches
really late night-(after workout) tuna w/mayo, strawberry yogurt, cran-grape

This diet sucked today. I didn't eat for about a five hour period. Then I tried to sleep with nothing but juice to keep me going. This took a great deal of strength out of me, and I don't plan on subjecting myself to this abuse again. Even the morning after I'm still feeling a bit weak.

RIP 2004-2007

Day5/Week5
Hyper-Adaptive/High Protein/Chest&Abs

1 min between exercises, 3 min between supersets

Superset 1

Incline Dumbell Flye 25x12/25x10/30x8
Dips 12/10/8

Superset 2

Dumbell Flye 25x12/25x10/30x8
Weighted Incline Pushup 8/10/8

Superset 3

Superman 12/10/8
Lying Leg Raise 12/10/8

51 min total workout

Have I ever said working out at home sucks? I got myself a good pump today, but I am still dissatisfied. It just doesn't feel the same. Supermans and Leg raises were lame. Not difficult enough. I think I'm spoiled after the twisting knee raises. I don't know what happened to my first set of pushups. I think I'm still suffering from yesterday's shenanigans.

Today's diet:

breakfast-sugar free Carnation Instant B-Fast with skim milk, oatmeal with olive oil & sugar and 2 boiled eggs
lunch-(after workout) tuna w/ mayo, peach yogurt, cran-grape
afternoon-2 peanut butter sandwiches
late afternoon-Fresh squeezed juice of lime, orange, apples, kiwi, grapes, and avocado with tuna and mayo
evening-Arby's roast beef, chicken club salad, Taco Bell steak fajita stuffed burrito

Since I will be on the road this afternoon, I will not finish this post today. I am going to endeavor to continue an effective diet the entire weekend. I know I will screw up here and there, but hopefully the underlying tone will take care of the hiccups.

RIP 2004-2007

Day1/Week6
Hyper-Adaptive/High Protein/Shoulders

1 min between exercises, 3 min between supersets

Superset 1

Front Dumbell Lateral Raise 25x12/30x9/30x8
Arnold Press 25x12/30x10/30x8

Superset 2

Rear Dumbell Lateral Raise 20x12/20x10/25x8
Side Dumbell Lateral Raise 20x12/20x10/25x8

Superset 3

Dip Bar Shrug 15/15/15
Twisting Dumbell Military Press 25x12/25x10/30x8

48 min total workout

I'm looking forward to next week when the workouts start getting more difficult. The problem is that Thanksgiving falls on a low protein phase. That is going to blow. Well, today 30lb was too heavy for front lateral raises. The book says to stop short of max reps and I have a hard time doing that. I am not wired to quit when I can still lift. Shrugs, on the other hand, were too easy and I don't have a weight belt. Considering the 4-day weekend I just had this was a great day. I am still increasing strength every week and the fat is melting away. Nav happy.

Today's diet:

breakfast-Carnation Instant Breakfast with skim, Oat Bran with olive oil and Splenda, boiled egg
blunch- 2 peanut butter sandwiches
lunch-(after workout) Canned chicken with olive oil and jalepeno mustard, cinnamon raisin bagel, strawberry yogurt, juice, carrots
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado and tuna with safflower mayo
dinner-turkey meatloaf, new potatoes, and broccoli with cheese

Time to bring another meal to work with me. After workout meal was eaten before 1 PM. I'll be going home early today. I have needed to increase my caloric intake, but I haven't been able to keep up with the amount of food necessary to ingest. Now I'm hungry. Must feed Nav. That **** I was eating this weekend doesn't count, either.

RIP 2004-2007

Day2/Week6
Hyper-Adaptive/High Protein/Arms&Abs

1 min between exercises, 3 min between supersets

Superset 1

Reverse-Grip Dumbell Curl 30x12/30x10/35x8
Twisting Dumbell Kickback 20x12/20x10/25x8

Superset 2

Twisting Dumbell Curl 30x12/35x10/35x8
Lying Dumbell French Press 30x12/25x10/25x8

Superset 3

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

49 min total workout

Excellent arm workout. I am still learning about form. Even though I am not swinging my arms I am catching myself using a "body twitch" to initially propel the weight. I tried my best to stand still while performing the exercises today and greatly increased the intensity. With the french press and the reverse-grip curls my forearms got a decent pounding. The knee raise continues to be a very challenging exercise. Fat ass showed up today when I was doing abs. Started immediately grabbing dumbells of all sizes. This guy has big chick titties. He was porking away at the 20lb dumbells for something like a 100 rep dumbell press. He wasn't even extending all the way. I have no idea what he is doing, but he sure takes a lot of dumbells to do it. Inconsiderate.

Today's diet:

breakfast-Carnation Instant Breakfast with skim milk. A bowl of oatmeal with olive oil and splenda and a boiled egg once I got to work.
morning-2 peanut butter sandwiches
lunch-(after workout) Can of chicken with mustard and olive oil, Cran-Grape, peach yogurt, banana, cinnamon raisin bagel
afternoon-leftover meatloaf and goldfish crackers
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado with a can of tuna and mayo
dinner-tuna melt on wheat bread with potatoes and cabbage

How's that for a more substantial diet? I feel much better. I got some instruction on the Accu-measure calipers and narrowed my flab measurements down to 9-9.5 mm. How's that for accurate? That means I'm a lean 12.2% bodyfat, not a 15-17% like I thought before. I thought I looked odd for that much bodyfat. That also brings my LBM to 178. I had to recompute my diet after finding this out. It didn't change drastically, but it was significant. I definitely needed to add that extra meal in there. 203 g protein requirement vice 194. Just in time to say Goodbye to protein next week. Yippee.

RIP 2004-2007

Day3/Week6
Hyper-Adaptive/High Protein/Legs

1 min between exercises, 3 min between supersets

Superset 1

Forward Dumbell Lunge 140x12/170x10/200x8
Seated Leg Curl 110x12/120x10/130x8

Superset 2

Standing Calf Negatives 12/10/8
Barbell Squat 225x12/255x10/275x8

Superset 3

Donkey Calf Negatives 12/10/8
Deadlift 225x12/275x10/295x4

53 min total workout

I ran out of poop on the last deadlift. I tell you, Wednesdays really suck. I dread this workout every week. I have tried in the past to combine deadlift and squat in the same workout, but I always give up. It takes me at least a minute to get to where I don't have to sit down. The Progressive Load weeks are more than I can take. I cannot recover between sets. This has to get easier. I did have thighs that looked like hams after my workout, though. That was pretty cool. I know I can lift more, but the longer I use my legs, the worse I feel. Higher reps really kill me. It could be my breathing I suppose, but I don't think 100% oxygen would cure my problem. This is just plain ****in hard.

Today's diet:

breakfast-Carnation Instant Breakfast with skim, Oat bran with olive oil and Splenda and 2 boiled eggs when I got to work
morning-2 Peanut Butter sandwiches
lunch-(after workout) canned chicken with mustard and oil, whole wheat bagel, juice, banana, strawberry yogurt
afternoon-golfish crackers and some meatloaf with potatoes and cabbage
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado with a can of tuna and mayo
dinner-finished up the meatloaf and potatoes

I am not hungry. I am still knocked out from this workout. I need to keep eating to get my calories, but I don't feel like it. I guess I need to think about next week's diet so that I can be happy with this one. I really like meat and dairy. I'm going to miss it. I still went to bed without reaching my caloric requirement for the day. It's hard to eat enough again.

RIP 2004-2007

Day4/Week6
Hyper-Adaptive/High Protein/Back

1 min between exercises, 3 min between supersets

Superset 1

Twisting Dumbell Row 50x12/55x10/65x8
Assisted Wide-Arm Chin-up 9x12/8x9/8x5

Superset 2

Hanging Row 10/8/8
Assisted Chin Up 10x9/10x9/10x8

Superset 3

Close-Grip Cable Row 110x15/180x11/200x8
Close Grip Lat Pull Down 180x12/187x10/240x8

49 min total workout

Today was crappy. First of all, I had one of those rare days at work when I was preoccupied for most of the day. By the time I got to work out it was 4:30, I was burned out, and I already had a full belly. This is not a peak time for my testosterone level. Chin Ups were weak. Terrible. The cable crossovers I use for the rows and pulldowns don't have enough weight. I've learned that lesson before. I am really sore from yesterday's leg workout as always. I wish my back could get a leg workout. Then again I wish there was a such thing as a healthy ice cream. Or 20lb of muscle mass in a week without side effects. Wake up, Nav.

Today's diet:

breakfast-Sugar Free Carnation Instant Breakfast with skim, boiled eggs and oatmeal with olive oil & Splenda
morning-2 natural peanut butter sandwiches on whole grain and some goldfish crackers
afternoon-meatloaf and potatoes
early evening-(after workout) chicken w/olive oil and mustard on multigrain bagel, strawberry yogurt, cran-grape, banana
evening-Fresh squeezed juice of lime, orange, apples, kiwi, grapes, and avocado w/tuna and canola mayo

This diet sucked today. I was in meetings wanting to eat. The goldfish came in handy between meetings, but I needed a meal. Now I'm full and I still have almost 1000 calories to go. I can't be stuffing myself because that wouldn't make sense. I can't stay up late because I'll lose valuable rest time. I'm going to have to chalk this one up to failure. Tomorrow is a brand new day and a good opportunity to finish this phase strong.

RIP 2004-2007

Day5/Week6
Hyper-Adaptive/High Protein/Chest&Abs

1 min between exercises, 3 min between supersets

Superset 1

Incline Dumbell Flye 25x12/30x10/30x8
Dumbell Press 85x9/75x8/75x8

Superset 2

Dumbell Flye 30x12/35x10/35x8
Incline Dumbell Press 60x8/50x9/50x8

Superset 3

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

53 min total workout

Still feeling weak and bloated. Presses were disappointing, but form was excellent. I did what the book says about not overdoing it, as difficult as it was to quit. I am definitely ready for a new phase. I have had a bad few days in life, so I guess I'm a little off. Depression can have its effects. The gym was more like a friggin Starbucks today. How do these people get so big when all they do is chat? Some knuckledragging penile implant left two 100lb dumbells sitting on the bench and left! Who is going to put them back?? Don't worry, Helga the wondermaid will clean up after you, peestain. Can you handle wiping your own butt? How many conversations do you have to have with your fellow dingleberries to pull off a visit to the bathroom? Every dumbell press I did today involved hauling hunks of metal over to my bench since the area next to the dumbells was "spoken for." One of these days I'm bringing a bullhorn and teargas.

Today's diet:

breakfast-sugar free Carnation Instant B-Fast with skim milk, 2 boiled eggs
morning-peanut butter sandwich
lunch-(after workout) chicken with oil and mustard on everything bagel, strawberry yogurt, cran-grape, banana
late afternoon-Fresh squeezed juice of lime, orange, apples, kiwi, grapes, and avocado with tuna and mayo

I sure would like to know what is going on with my guts. I still need to eat, but I'm just not hungry. I feel full all of the time, but when I eat the food goes down the same as if I was hungry. I probably need some new diet ideas because I could pig out on some Doritos or chocolate chip cookies right now. It will be interesting to see how the diet change goes for the next three weeks. I'll probably be sick of fruits and vegetables by the end of that. I'm going to give sweet potatoes a try if I can stand them. I've never been a fan.

RIP 2004-2007

20Nov04
200 lbs - Weighed myself in the morning instead. At least 3 pounds difference.
12.2% Bodyfat - Measured correctly this time.
Neck-16.5 in
Chest-44.5 in
Waist-35 in
Arms-16 in
Thighs-24 in
Calves-15.5 in

[image]local://upfiles/2302/5D0826E9759B43B1B98562CDB4D4E46B.jpg[/image]

Attached Image(s)

RIP 2004-2007

Sure would be nice if I could post these pics together like in the other forums. I am definitely cutting, but I don't see massive muscle growth yet.

[image]local://upfiles/2302/7B420723551D4665AEA4AD484507392F.jpg[/image]

Attached Image(s)

RIP 2004-2007

Day1/Week7
Progressive Load/Low Protein/Shoulders

1 min between exercises, 2 min between supersets

Superset 1

Front Dumbell Lateral Raise 25x12/30x10/30x7
Twisting Dumbell Military Press 30x12/35x10/35x6

Superset 2

Dumbell Shrug 75x14/85x10/95x8
Side Dumbell Lateral Raise 25x11/25x10/25x8

Superset 3

Rear Dumbell Lateral Raise 20x12/25x10/25x8
Arnold Press 30x10/30x8/25x8

39 min total workout

39 minutes. That was excellent. I like the pace. I remember the first time I was on this pace I was wondering how I was going to survive. Now I'm glad to be working out again. I like the lifts I performed today, but I pooped out at the end. I forgot what it was like to go to failure. It messes you up for a while. At 39 minutes I wanted more, though. This is more like it. Hopefully I won't be working out with those 8 pound pencils again, either.

Today's diet:

breakfast-Cream of Wheat with olive oil and Splenda
blunch- cabbage and pickle on oatmeal bread and juice
lunch-(after workout) tuna with canola mayo, multigrain bagel, juice, carrots
afternoon-corn and broccoli
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado
dinner-vegetable pancit(ex spicy) and Broccoli w/garlic sauce (Hunan Wok, mmmmmmmm!)

This diet is going to SUCK. Cabbage and pickle sandwich?!?! **** you, he said. Now I'm really hungry. How the hell is this supposed to satisfy me? This must be a cruel joke and Jeff Anderson the "Muscle Nerd" is laughing his ass off. Why do I do things to help people to skewer me?

RIP 2004-2007