Nav's Optimum Anabolic journey

02Jan05
weight: 191
bodyfat: 12.2%
LBM: 167.7 lbs
total fat: 23.3 lbs
neck: 16.3 in
chest: 45 in
waist: 34.3 in
arms: 15.5 in
thighs: 24 in
calves: 14.7 in

[image]local://upfiles/2302/F1E667FD9E3D498EADD9727D9ADEA8B8.jpg[/image]

Attached Image(s)

RIP 2004-2007

Day1/Week1
Progressive Load/High Protein/Shoulders

1 min between exercises, 2 min between supersets

Superset 1

Front Dumbbell Lateral Raise 30x12/30x8/30x7
Arnold Press 35x12/30x10/30x7

Superset 2

Dumbbell Shrug 75x13/90x10/100x8
Side Dumbell Lateral Raise 20x11/20x10/20x8

Superset 3

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

39 min total workout

Here we go. I didn't want to start over since this is my first time through and I wanted to get a feel for exactly what this program can do. However, I am much more knowledgeable about the program and diet, as well as clean from the crap I used to use, so I think this will be a more valid assessment. Today was a little rough. I lost quite a bit of LBM from being sick over the last two weeks. I suppose I'm still a bit under the weather, but I need to get going sometime. It felt somewhat awkward starting out and some ****had my damn 25s. Are they going to get another pair of those things? I felt drained, but strong. Toward the end I was definitely tired. I sweated a lot more than before, too. All in all, I would say I kept a good deal of strength from before. I just need to shake out the cobwebs.

Today's diet:

breakfast-oatmeal w/olive oil and Splenda, Sugar-free Carnation Instant Breakfast, boiled egg
lunch-leftover Rotini&cheese with ground turkey and broccoli
after workout-canned chicken w/Jalepeno mustard and olive oil, everything bagel, peach yogurt, carrots
afternoon-fresh squeezed juice of apple, orange, kiwi, lemon, grapes, and avocado w/tuna& Canola mayo
supper-salmon patty w/chips&salsa

I am having a hard time eating enough. I wasn't eating worth a **** while sick and I wasn't active at all. I know my body needs it now, but it isn't digesting the way it was before. Guess I need to be patient. The good news is that my testosterone is still up, so recovery is right around the corner. I had a big ****bowl of ice cream at Cold Stone on Saturday and it didn't kill me or make me fat, so I'm sure things work the opposite way, too. Patience.

RIP 2004-2007

Truly disappointing. I expect major improvement within the next three weeks.

[image]local://upfiles/2302/C1E77E02F7E942418504E61A72BD3217.jpg[/image]

Attached Image(s)

Day2/Week1
Progressive Load/High Protein/Arms&Abs

1 min between exercises, 2 min between supersets

Superset 1

Dumbbell Concentration Curl 30x12/30x10/30x8
Twisting Dumbbell Kickback 25x12/20x11/20x10

Superset 2

Assisted Close-Grip Chin Up 10x12/9x11/8x9
Close-Grip Push Up 12/10/8

Superset 3

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

39 min total workout

Holy crap, that was tougher than yesterday. My shoulders are sore. I finally cried uncle after two supersets of abs because I was going to puke. I don't want a replay of the past two weeks, so I need to slow down a bit. I know I need to drink more water but I really don't feel like it. Tomorrow is gonna whip my ass red.

Today's diet:

breakfast-oat bran w/olive oil and Splenda, Sugar-free Carnation Instant Breakfast, boiled egg
lunch-leftover salmon patty on wheat
after workout-canned chicken w/Jalepeno mustard and olive oil, everything bagel, strawberry yogurt, carrots
afternoon-fresh squeezed juice of apple, orange, kiwi, lemon, grapes, and avocado
dinner-chicken breast with broccoli&cheese rice
nighttime-milk and cottage cheese

Can't seem to choke down the canned chicken today. Whatever this bug is, I need to get rid of it, stat. I recalculated oat bran requirement. When it says 1/2 cup serving on the box, it's talking about half a cup dry, uncooked. That equates to about 1.5 cups cooked. Big difference. Again, eating enough to gain mass is a real challenge. Especially when you feel like puking it up.

RIP 2004-2007

haha I know the feeling. I just got through week 9 on this program and I am exhausted, mentally and physically. Also my forearms have been so sore, it seems like they are getting no time to recover, ecspecially after all the lat pulldowns and rows from back days. Have you had this problem ?

But it's good to be eating meat again, it was getting really hard there that last week.

I usually break out the wrist straps when I can't grip anymore. I'm trying to wean myself off, but there's no way I'm doing full rotation knee raises without them. You have to be some kind of spider monkey to pull that off. Back days I leave them off until about halfway through the last superset.

RIP 2004-2007

Isn't that the truth!

I was able to do them when I first started.. 186 lbs. But after I started hitting my bulk weight of 195 lbs.. I couldn't do them without grip issues.

Straps, hooks, or work on grip strength. But personally, I can't hang there and work on abs when 90% of my focus is trying to hold on.

Good one Nav. Spider monkey...heheh

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

Day3/Week1
Progressive Load/High Protein/Legs

1 min between exercises, 2 min between supersets

Superset 1

Leg Extensions 130x12/140x11/170x8
Seated Leg Curl 140x13/160x10/180x8

Superset 2

Standing Calf Negatives 25x13/45x10/45x9
Barbell Squat 225x6/185x8/165x8

Superset 3

Donkey Calf Negatives 12/10/8
Deadlift 155x10/155x10/155x8

43 min total workout

I hate this day.

I felt a little more energetic today than the past few days, but still weak. I was able to keep up with the pace, but there's no way I could have gone any faster. I did more heavy breathing today than a cardio workout. I decided to hold a plate while doing calves, which helped with difficulty. I had a powerful beginning followed by a good set of squats. I am getting explosive at the bottom, so soon I will be pounding gobs of weight all the way from a crouch.

Today's diet:

breakfast-Cream of Wheat w/olive oil and Splenda, Sugar-free Carnation Instant Breakfast, 2 boiled eggs
lunch-leftover chicken breast and rice
after workout-canned chicken w/beer&brat mustard and olive oil, everything bagel, blueberry yogurt, carrots
afternoon-fresh squeezed juice of apple, orange, kiwi, lemon, grapes, and avocado w/tuna&Canola mayo
supper-Kraft mac&cheese (olive oil instead of butter) with ground turkey
nighttime-skim milk and cottage cheese

Did some more research. I pay slightly more for frozen chicken breast, but the taste far surpasses the rotten excuse for canned chicken breast. I wouldn't feed that crap to Saddam. I am getting hungrier, so my body is compensating. I think I'll write to the manufacture to see if I can get an upgrade to Nav 2.0, though. 1.0 just isn't cutting it. 200 on the scale last night. I got up to pee about a bazillion times, so I ended up at 194 this morning.

RIP 2004-2007

Day4/Week1
Progressive Load/High Protein/Back

1 min between exercises, 2 min between supersets

Superset 1

Twisting Dumbbell Row 50x14/55x10/55x8
Assisted Wide-Arm Chin Up 9x12/8x7/9x8

Superset 2

Wide-Arm Cable Row 100x11/100x10/100x9
Wide-Arm Lat Pull Down 110x12/110x10/110x9

Superset 3

Close-Grip Cable Row 100x12/100x10/100x9
Close-Grip Lat Pull Down 110x12/110x10/110x8

41 min total workout

I managed to fart out every last rep without the aid or wrist straps, so that's a feather in lil Nav's cap. That's not to say that my grip wasn't petering out. That pulldown bar was tough to hang on to. I find that if you imagine your wee wee stuck in the plate stack it becomes easier to maintain a sturdy grip for fear of dropping the weight. Good energy, great pump today. Hydration sucked starting out, but I managed to catch up. Now I am peeing every time I even think about it. I don't care about the numbers today. Form historically is key to me getting a good back workout. My body just doesn't respond to pissy rows.

Today's diet:

breakfast-Oatmeal w/olive oil and Splenda, Sugar-free Carnation Instant Breakfast, boiled egg
lunch-leftover turkey mac&cheese, boiled egg
after workout-canned chicken w/hot mustard and olive oil, everything bagel, strawberry yogurt, carrots
supper-catfish, spinach, and leftover turkey mac
nighttime-tuna&Canola mayo and milk

Yep, my appetite is back. I hit the magic 200 lbs last night. Though the workouts are still rather tough I think I am just about fully recovered. I need to get more sleep before I go into overtraining, though. Week three could be hell if I'm already overtraining. I am so tired of peeing. I'm getting a catheter.

RIP 2004-2007

Day5/Week1
Progressive Load/High Protein/Chest&Abs

1 min between exercises, 2 min between supersets

Superset 1

Incline Dumbbell Flye 25x13/30x7/30x8
Dumbbell Press 50x14/55x10/55x8

Superset 2

Dumbbell Flye 30x8/25x10/25x8
Incline Dumbbell Press 50x8/45x10/45x8

Superset 3

Exer-Ball Dumbbell Crunch 30x12/30x9/25x8
Full Rotation Knee Raise 12/10/8

43 min total workout

Week 1 down. I am sore. It was a good tough workout today with great form. I need to concentrate a little more on flexing the chest, though, especially since only two supersets are dedicated. Only two. Can't believe I said that. You don't catch anyone saying, "Whew! Glad that truck only hit me twice." Or, "That lightning sure hurts. Good thing it only struck me two times." Time for another challenging weekend of keeping myself from becoming crippled or mortally wounded by extracurricular activities. BTW, the wee wee trick doesn't work on full rotation knee raises. I'm afraid mini Nav is in trouble if it ever comes to that.

Today's diet:

breakfast-Oatmeal w/olive oil and Splenda, Sugar-free Carnation Instant Breakfast, boiled egg
lunch-tuna sandwich
after workout-canned chicken w/beer&brat mustard and olive oil, everything bagel, strawberry yogurt, carrots
afternoon-fresh squeezed juice of apple, orange, kiwi, lemon, grapes, and avocado w/tuna&Canola mayo
dinner-spaghetti with turkey meat
nighttime-cottage cheese and skim milk

Events last night prevented me from eating the way I should have. There is never an excuse for me to be hungry at any point throughout the day. Time for another understatement: This program is a royal pain in the ass to stick to properly. Good thing I'm stubborn.

RIP 2004-2007

Day1/Week2
Progressive Load/High Protein/Shoulders

1 min between exercises, 90 sec between supersets

Superset 1

Front Dumbbell Lateral Raise 30x12/25x10/25x7/20x9
Twisting Dumbbell Military Press 35x12/35x8/30x8/30x8

Superset 2

Rear Dumbbell Lateral Raise 20x14/25x9/20x8/20x9
Side Dumbbell Lateral Raise 20x11/20x9/20x9/20x9

Superset 3

Dumbbell Shrug 80x14/90x10/100x8/100x7
Arnold Press 30x12/30x10/30x8/30x8

47 min total workout

Well, this is as fast as I can do it. This is just the right amount of exercise and rest. Sounds like I'm smoking crack, but I have reached the point where this kind of day feels great. One thing I notice is that the harder the workout, the more important that strict form is an ingrained habit. I found myself slacking a few times and had to wake it up. Doing the Arnolds at the end is a real pain. I'm finding myself in between numbers on weight. Sometimes 30s are too much and 25s don't quite cut it. Same thing with the 20s and 25s. Another interesting aspect is the arm raises that force full extension away from the body. I couldn't possibly hold that position, so slowing the descent is a real joy until I get to about 45 degrees. I don't have any problem rocketing it back up to full boner without jerking, though. Boy, if that wasn't a Nav quote. Don't take that one out of context. Anyway, proper form? It's going to have to do.

Today's diet:

breakfast-Oat Bran w/olive oil and Splenda, Sugar-free Carnation Instant Breakfast, boiled egg
lunch-leftover chicken and wild rice
after workout-canned chicken w/beer&brat mustard and olive oil, everything bagel, blueberry yogurt, carrots, banana
afternoon-fresh squeezed juice of apple, orange, kiwi, lemon, grapes, and avocado and cottage cheese
supper-turkey cheeseburger, corn, some fries(just a few)
nighttime-milk and tuna w/Canola mayo

Diet sucked over weekend. I need to keep eating over the holidays to prevent having to catch up during the week. I'm getting it dietwise, but I just need to refine things.

RIP 2004-2007

Day2/Week2
Progressive Load/High Protein/Arms&Abs

1 min between exercises, 90 sec between supersets

Superset 1

Reverse-Grip Dumbbell Curl 30x14/35x10/35x8/35x8
Reverse-Grip Cable Press-Down 100x14/120x10/140x8/140x8

Superset 2

Twisting Dumbbell Curl 25x12/30x10/30x7/25x8
Lying Dumbbell French Press 25x12/25x10/25x8/25x7

Superset 3

Exer-Ball Dumbbell Crunch 30x12/30x6/25x7/20x7
Full Rotation Knee Raise 12/10/8/7

47 min total workout

Reverse Press-Downs create an awkward thumb position that hurts my wrist right where that metacarpal is located. If I can maintain a decent underhand grip it isn't so much a factor, but once the forearms give that's it. I'm going to have to drop one of the two first exercises for a non-forearm movement because it's just too much. The gym monkeys were here again today. They left the place looking like a battlezone. I know it's tough to lift those big bad 100 lb dumbbells, especially when you shouldn't be working them in the first place, but your mother doesn't work here and the maid was fired weeks ago.

Well the gauntlet has been thrown. Apparently some unnamed individuals think Nav a bit silly because I suggested 20 lbs in six months as a goal. For a young guy on this program it would be easy. Let's see if a 32 year old can do it. Guess what. In six months I will be 20lb heavier, and I'm not talking fat. Do you hear me????? Ready...Set...

Today's diet:

breakfast-Cream of Wheat w/olive oil and Splenda, Sugar-free Carnation Instant Breakfast, 2 boiled eggs
lunch-tuna sandwich
after workout-canned chicken w/beer&brat mustard and olive oil, everything bagel, blueberry yogurt, carrots, banana
afternoon-fresh squeezed juice of apple, orange, kiwi, lemon, grapes, and avocado and cottage cheese
dinner-chicken casserole
nighttime-tuna w/canola mayo and milk

Barring distractions, I'm gradually getting this diet perfect. I'm doing my best to make sure I am meeting my daily requirements, but spacing the protein out is difficult. Now that I have a new goal it will be a breeze.

RIP 2004-2007

Day3/Week2
Progressive Load/High Protein/Legs

1 min between exercises, 90 sec between supersets

Superset 1

Leg Extension 140x14/160x12/180x9/190x8
Seated Leg Curl 150x14/170x10/180x8/180x7

Superset 2

Standing Calf Negatives 45x12/45x10/45x8/45x8
Barbell Squat 185x12/185x10/185x6/155x8

Superset 3

Donkey Calf Negatives 12/11/9/9
Deadlift 155x12/155x10/155x9/155x8

47 min total workout

In between catching my breath, getting water, and switching weights I was supposed to motivate myself to lift hard with good form. I would have had better luck holding a conversation with Pam Anderson while maintaining eye contact. Great power at the beginning with those extensions and curls, yee haw. Where did that comd from of a sudden? All it took was a set of squats to show me who was boss, though. I just about passed out. Seven supersets later I was done, no doubt. I need to get it together and toughen up for this day.

Today's diet:

breakfast-Cream of Wheat w/olive oil and Splenda, Sugar-free Carnation Instant Breakfast, 2 boiled eggs
lunch-leftover casserole
after workout-canned chicken w/beer&brat mustard and olive oil, everything bagel, strawberry yogurt, carrots, banana
afternoon-fresh squeezed juice of apple, orange, kiwi, lemon, grapes, and avocado and cottage cheese
dinner-Linguine with turkey and marinara
nighttime-tuna w/canola mayo and milk

Edited-opted for spaghetti-style linguine. 195 on the scale this morning. That means that on the 12th of June this year I will see a number 215 or higher. If I get there earlier, I'll keep going to see how high it goes. Never tell me there's something I can't do. You'll be incorrect.

RIP 2004-2007

Day4/Week2
Progressive Load/High Protein/Back

1 min between exercises, 90 sec between supersets

Superset 1

Hanging Row 12/9/8/8
Assisted Wide-Arm Chin-Up 100x12/90x7/100x8/100x8

Superset 2

Twisting Dumbbell Row 50x12/50x10/50x9/50x9
Assisted Chin-Up 100x10/110x8/120x8/120x8

Superset 3

Jockey Row 110x10/100x10/90x8/90x8
Wide-Arm Lat Pull Down 100x14/120x10/120x8/120x8

50 min total workout

Instead of Hanging Rows they should be called Hanging Grip Nullifiers. I was using straps by the second superset, for cryin out loud. I don't know if they had the heat on in there or what but this was one hairy ballsweat rainforest saunas of a day in the Navy gym. I couldn't even remember to concentrate on squeezing my blades together until the 3rd superset. And that freak-ass jockey row! That thing belongs in the 10 wierdest exercises post. Oh cool, and next week I get to experience death by stubborn idiot exhaustion. Why am I doing this to myself? Oh yeah. To feel good.

Today's diet:

breakfast-Cream of Wheat w/olive oil and Splenda, Sugar-free Carnation Instant Breakfast, 2 boiled eggs
lunch-leftover casserole
after workout-canned chicken w/beer&brat mustard and olive oil, everything bagel, strawberry yogurt, carrots
afternoon-fresh squeezed juice of apple, orange, kiwi, lemon, grapes, and avocado and cottage cheese
dinner-steak, baked potato w/broccoli & cheese, corn
nighttime-skim milk

Yeah, bitch!! 196 this morning. 1 down, nineteen to go! Probably won't matter to some people because I'm not doing a double blind study. Matters to me, though, and let's face it. Nav is the only one that matters. Eat my ****.

RIP 2004-2007

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

1 min between exercises, 90 sec between supersets

Superset 1

Dumbbell Flye 30x13/30x10/30x7/25x9
Weighted Incline Pushup 12/9/8/8

Superset 2

Incline Dumbbell Flye 20x12/20x10/20x8/20x8
Assisted Dips 100x10/110x10/110x8/110x8

Superset 3

Exer-Ball Dumbbell Crunch 30x10/20x7/15x6/10x7
Full Rotation Knee Raise 10/8/7/6

49 min total workout

Nice calm, quiet day in the gym, probably because it's raining. Good thing I brought the bike to work today. Maybe I should have consulted the weatherman. Weatherman, you say? Pish posh, there's no double blind test to prove anything he has to say. Oh, that just kills me. I'm still laughing. Easy workout today. Strength dissipated as usual, but I wasn't squirting buttermilk trying to snort out those last few reps, either. The mirror says I'm looking great and I agree. Good mirror. I had difficulty concentrating on chest for the dips and pushups. I have been doing those two exercises with my arms for so long it's hard to switch. Abs, same old story. After three months you would think I could do something called a full rotation knee raise without crying.

Today's diet:

breakfast-Cream of Wheat w/olive oil and Splenda, Sugar-free Carnation Instant Breakfast, 2 boiled eggs
lunch-leftover steak, corn, and broccoli
after workout-canned chicken w/beer&brat mustard and olive oil, everything bagel, blueberry yogurt, carrots, banana
afternoon-fresh squeezed juice of apple, orange, kiwi, lemon, grapes, and avocado
dinner-leftover steak and cottage cheese
nighttime-milk

Not just a pissant 196, but a solid "195 didn't even show up" 196. I'm getting fatter, too. 14.2%, to be exact. Think I might be over compensating on the diet a little? i want to get big, but not Tubby the Tuba big. Let's see. I know! More sex!
Saturday: Update-195 this morning, back down to 12% BF. How does that happen?

RIP 2004-2007