Nav's Optimum Anabolic journey

Day1/Week3
Progressive Load/High Protein/Shoulders

30 sec between exercises, 1 min between supersets

Superset 1

Front Dumbbell Lat Raise 30x12/25x8/20x8/20x8/12x13
Arnold Press 35x9/30x7/20x8/20x8/12x12

Superset 2

Dumbbell Shrug 85x12/90x10/90x8/90x8/60x15
Side Dumbbell Lateral Raise 20x11/15x11/15x10/20x8/10x15

Superset 3

Rear Dumbbell Lat Raise 20x12/15x11/20x9/20x8/10x15
Twisting Dumbbell Military Press 20x12/20x10/20x8/20x8/10x15

43 min total workout

43 minutes. That was 4 minutes less time than last week and 6 more sets. I felt weak but steady. I didn't sweat much or breath very hard, but I just couldn't lift that much weight. Since today is a holiday I'm in a strange gym again. I don't like the dumbbells because they are the goofy ones with the big 6 inch plates. The twenties are the normal girly hex ones which I prefer because you can sweep them close to the body. I should be fine tomorrow also, but Wednesday is always a murderous beast. I honestly feel like a kid again after having done this for a while. Half my blood is in my third leg and I feel like being really active. My recovery time is way down and my body is a furnace. This is a fantastic program.

Today's diet:

breakfast-Oat Bran w/olive oil and Splenda (Splenda is calorie-free sweetener made from sugar, Smiley), Sugar-free Carnation Instant Breakfast, boiled egg
after workout-cajun and cayenne chicken breast, everything bagel, peach yogurt, banana
lunch-Moo Goo Gai Pan & pork fried rice
afternoon-Mongolian Barbecue and boiled eggs
evening-macaroni and cheese
nighttime-cottage cheese and milk

Got to do the construction work again today since I'm off work. I have a hard time eating right when I'm outside whacking nails and climbing ladders. I come home exhausted and don't feel like making anything, so I eat takeout crap. Not today. Lately I'm serious and goal-oriented. I'm going to squeeze every last drop out of this program. Wonder how Paul's doing today???

RIP 2004-2007

Thanks , is oat bran like a powder or what we would call rolled oats (altho I think you usa types might call it quaker oats). I am always looking for alternatives to porridge ? If it's bran powder doesn't that make for a sludge, does it taste alright ? Oh, maybe you mix all of it in a bowl witih the instant stuff ?

Anyways I'd strike out with that third leg and ease the tension if I was you !!

Regards Smiley

Need nothing.....
Desire everything.......
Choose what shows up............

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

30 sec between exercises, 1 min between supersets

Superset 1

Dumbbell Preacher Curl 35x11/30x9/30x8/25x8/15x15
Twisting Dumbbell Kickback 25x12/20x11/25x8/20x9/15x15

Superset 2

Assisted Close-Grip Chin Up 100x12/100x10/100x8/110x8/150x15
Assisted Dips 100x13/90x10/90x8/90x8/140x15

Superset 3

Twisting Crunch 0x13/10x10/10x8/10x9
Hanging Knee Raise 12/10/8/10

53 min total workout

What a crappy day. So I go out to head to the gym and it's really damn cold. Glad I rode the bike today. Well the thing was born 10 years after me, so it's getting to be a piece of junk. Choke cable frozen solid, Nav isn't going anywhere. I finally got home and was able to go to the same gym as yesterday, only not until 7:30 and I haven't eaten worth a crap. This is going to affect me tomorrow more than it does today. No prob on the workout. It's hard to believe how much of a crying pussy I was the first time. This gym has pretty good lighting and lots of mirrors. I'm looking big lately. For today I picked excellent weights, but anything higher than 25 was the funky big plate dumbbell style that I hate. Those knee raises are just as bad as the full rotations. Not only that, but the mirror is so close I can put my toes on it with bent legs. You do not want to see the view I had of my SPAB with my knees up to my ears. That might explain why the last set of abs was not done. When you've had enough, well, no need to make ourselves sick, eh?

Today's diet:

breakfast-Oatmeal w/olive oil and Splenda, Sugar-free Carnation Instant Breakfast, 2 boiled eggs
lunch-tuna and mac&cheese
afternoon-banana, carrot, canned chicken w/mustard & olive oil on everything bagel, peach yogurt
late afternoon-leftover canned chicken
after workout-tuna sandwich, peach yogurt, banana, milk

This week is turning to sh1t. This diet needs an enema. I'm pissed. OK, Dreamer, Oat Bran comes in a box from Quaker Oats and is labelled Oat Bran. It is grainy and cooks much the same as oatmeal. It tastes about the same, but the consistency is more like fresh diarrhea (not that I've enjoyed that particular dish). It is definitely something I've had to get used to. The Cream of Wheat is a much tastier alternative. As far as the third leg, not to worry. It holds a better conversation than many people I have met lately. Haven't you ever heard that you're not supposed to rub one out before the big game? Tomorrow is it. The big one. If I do this right, I won't even have the energy to look at "inspiring material."

RIP 2004-2007

Day3/Week3
Progressive Load/High Protein/Legs

30 sec between exercises, 1 min between supersets

Superset 1

Leg Extensions 150x13/170x10/190x8/190x8/100x15
Seated Leg Curl 150x12/170x10/190x7/180x8/90x15

Superset 2

Standing Calf Negatives 45x12/45x10/45x8/45x8/0x14
Barbell Squat 185x12/185x7/185x8/185x895x15

Superset 3

Donkey Calf Negatives 12/11/8/8
Deadlift 135x13/155x11/185x9/205x8/115x15

58 min total workout

I need R Lee Ermy on days like today. I admittedly did not want to do these deadlifts. Hell, I wasn't thrilled about the squats. I came blasting out of the extensions and curls like a seventeen year old kid with a boner at prom only to get ****ing schooled like a ****after the first set of squats. How are you supposed to squat when you are still panting like a Florida Husky from the previous set? I cheated myself with way too much rest. I couldn't help it. That's why I need Jenna Jameson screaming in my ear that I have a tiny crank when I start slacking. As much as I did not want to do the deadlift, I realized that, dead or alive, I was going to complete the required number of reps. If I want the benefit, I will challenge myself with the weight. That's where the 205 came from. Now I wish I could turn back the clock and redo those squats. Yeah, right. See you again in four weeks, asshole.

Today's diet:

breakfast-Oatmeal w/olive oil and Splenda, Sugar-free Carnation Instant Breakfast
lunch-leftover chicken casserole(yep, still have some left)
after workout-banana, canned chicken w/mustard & olive oil on everything bagel, strawberry yogurt
supper-turkey burger with cheese and broccoli also with cheese
nighttime-tuna w/canola mayo, milk

I just need to keep feeding myself through this week. The real growth happens next week, so not to worry. This time around I am getting results that are astounding. I don't know what the numbers are going to say, but I am seeing curves and lines that I never had. And this is officially week three. 195 on the scale this morning because my diet has been for ****. 2 and a half hours to get home. No juice. Crap!!!!! I hate Virginia!

RIP 2004-2007

hahahah that 5 set week is so ****ing hard

Day4/Week3
Progressive Load/High Protein/Back

30 sec between exercises, 1 min between supersets

Superset 1

Twisting Dumbbell Row 55x14/55x10/55x8/55x8/30x15
Assisted Wide-Arm Chin Up 9x12/9x9/9x8/9x7/13x15

Superset 2

Wide-Arm Cable Row 103x12/103x10/103x8/103x8/60x16
Wide-Arm Lat Pull Down 113x10/113x10/113x8/110x8/70x17

Superset 3

Close-Grip Cable Row 103x12/100x10/100x8/100x8/67x15
Close-Grip Lat Pull Down 120x12/120x10/120x8/120x8/80x15

47 min total workout

Tough start today. It takes a little bit of exhaustion to get me into the mindless groove required to complete one of these damn workouts. Well, I was 100% there after the Twisting Rows. So much so that the Wide-Arms were a waste. I was crying so much about how uncomfortable the whole thing was that I didn't put enough weight on. The pain was in my wrist, too. I threw on the straps for the second set and didn't realize until the big 15 that the weight was way too low. The last superset was a redemption. Good hurt in the right place with perfect form, right to the end. I was going back and forth between machines and caught a glimpse of my face in the mirror. Miserable. Pissed. Not pretty. If I saw a face like that on the street you might as well call Guinness because I found the dude I would not mess with.

Today's diet:

breakfast-Cream of Wheat w/olive oil and Splenda, Sugar-free Carnation Instant Breakfast, 2 boiled eggs (WHOLE!!! ALWAYS!!)
lunch-leftover chicken casserole with some broccoli and turkey burger mixed in. It's finally gone.
after workout-banana, oiled, spiced, microwaved chicken breast on everything bagel, peach yogurt
afternoon-fresh squeezed juice of apple, orange, kiwi, lime, grapes, and avocado
supper-impossible cheeseburger and tuna pies
nighttime-tuna w/canola mayo and milk

Oh, that chicken breast puts canned dog**** to shame. I am not going to eat that Alpo ever again. This is a diet I can screw on.

RIP 2004-2007

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

30 sec between exercises, 1 min between supersets

Superset 1

Incline Dumbbell Flye 25x13/25x10/25x8/25x8/15x15
Dumbbell Press 55x13/55x10/55x8/55x8/30x16

Superset 2

Dumbbell Flye 25x12/25x10/25x8/25x8/15x17
Incline Dumbbell Press 45x10/40x10/40x8/40x8/25x15

Superset 3

Exer-Ball Dumbbell Crunch 25x10
Full Rotation Knee Raise 10

40 min total workout

A fine finish to a rough week. Plenty of breath today, just going through the motions again. Weird. It's like some part of me has caught up to the vigorous circulatory requirement, but the muscles at work are still getting exhausted as scheduled. When I was getting my tat, the guy said the pain wouldn't stop, I would just get used to it. This is the same feeling. Those last few reps in the 15-set make my childhood beatings seem pleasant, but I am on a different planet while I am doing them. These next few weeks are going to be BORING! Used to be that a three/one minute rotation would kick my ass. Now that ole three-legged Nav 2.0 is in charge, things are different. Oh yeah, the abs were still sore, so I decided not to overwork them. I'm going to have to do something about that aspect of this program. I don't agree with it.

Today's diet:

breakfast-Oatmeal w/olive oil and Splenda, Sugar-free Carnation Instant Breakfast
lunch-leftover meat pie
after workout-banana, oiled, spiced, microwaved chicken breast on everything bagel, peach yogurt, boiled egg
afternoon-fresh squeezed juice of apple, orange, kiwi, lime, grapes, and avocado with some cottage cheese
supper-catfish, mac&cheese with broccoli


Still 195. I need to do some serious eating the next few weeks. Measurements tomorrow and picture time. Watch out, ladies.

RIP 2004-2007

22Jan05
194 lbs
13.2% BF
LBM 168.4 lbs
BF 25.6 lbs
total muscle gain 0.7 lbs
total fat gain 2.3 lbs
neck 16.5 in
chest 44.5
waist 34.5
arms 15.6
thighs 24.5
calves 14.8

[image]local://upfiles/2302/E192349816E0448690A540636B1CB0C4.jpg[/image]

Attached Image(s)

RIP 2004-2007

Looking back I can see big differences between now and since I started the program. My chest is the biggest disappointment. I had a very full chest and I still do, but just not like before. This pose doesn't do justice, but I want to keep it for consistency. After I finished feeling sorry for myself I began thinking up factors that have influenced this change. First and foremeost, I was on Methyl One-Test when I began this program. I kept those gains right up until I got sick. I would say that proves nothing can keep steroidal mass. Factor two: My creatine pump is gone. I'll start again after my body stabilizes. Lastly, I don't pump up before taking these pics. Perhaps I should in order to increase consistency. I could be in any sort of shape depending on the day of the week. I was sore for these pics. Sometimes I take them on Wednesday. Yep, leg day. I would say that's a big difference. Bottom line is that I know I am gaining. It's enough that I can see it. How many programs have you tried where you can see your gains in your body?

[image]local://upfiles/2302/B4BC1537698E4E4D86DD5B5BCCF05C99.jpg[/image]

Attached Image(s)

RIP 2004-2007

Day1/Week4
Hyper-Adaptive/High Protein/Shoulders

1 min between exercises, 3 min between supersets

Superset 1

Internal Dumbbell Rotation 30x12/25x10/25x8
Twisting Dumbbell Military Press 30x12/30x10/30x8

Superset 2

Rear Dumbbell Lateral Raise 20x12/20x11/25x8
Side Dumbbell Lateral Raise 20x12/20x10/25x8

Superset 3

Dip Bar Shrug 15/12/10
Arnold Press 30x12/25x10/30x8

49 min total workout

It's just stupid how slow this is. I'm sitting there at a minute and a half ready to start up again. Once I do finally get to start up I have to stop before I reach failure. This is the hardest part of the program. Why? Because instead of drifting into the zone and visiting happy world until the workout is done raping me I have to keep constant watch over what my body is telling me. Then I get to sit there and waste time stinking up the place until my 3 minutes are up. I want to see some heavier weight now. I also need a weight belt for those pissy dip shrugs.

Today's diet:

breakfast-Oatmeal w/olive oil and Splenda, 2 boiled eggs
lunch-tuna sandwich
after workout-cajun and cayenne chicken breast, everything bagel, strawberry yogurt
afternoon-protein shake
supper-spaghetti
nighttime-tuna w/canola and milk

I need to get cracking on my fats. I'm not eating enough. This is not a typo. I need more fat to feed the testosterone. I no longer feel like a horny teenager. The later part of the day was messed up because of an eventful trip to Sam's. I hate running errands during the week.

RIP 2004-2007

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

1 min between exercises, 3 min between supersets

Superset 1

Dumbbell Concentration Curl 35-30x10-12/30x11/30x7-8
Reverse Grip Press-Down 120x13/130x11/150x8

Superset 2

Hammer Curl 25x12/25x10/25x9
Lying Dumbbell French Press 25x11/25x9/25x8

Superset 3

Dumbbell Exer-Ball Crunch 25x11/20x9/20x7
Full Rotation Knee Raise 12/10/8

50 min total workout

Good weight and reps today. I still hate the transition to quitting before failure and this retarded timing. My shoulders are really sore from yesterday. 3 minutes makes for a very bored Nav and that is not good. You know what they say about idle hands, but idle kittyclaws are worse. Must..not..pester..others..especially that chick with the big butt doing triceps extensions. Girl, we need to talk. Turn around and look. Yeah. Those 12lb dumbbells you're jacking off aren't going to make THAT melt away. I'm here to help. OK, so as usual the Frenchies were a great forearm exercise, which was aided by the fact that the reverses were the only other forearm exercise. I've got a good overall feel on my arms from today's walk in the park. The toughest bit was the crunches. I don't know what I'm doing different, but those things hurt. Staying on the ball isn't even an issue anymore. Leg day tomorrow, no problem. Heh heh.

Today's diet:

breakfast-Cream of Wheat w/olive oil and Splenda, boiled egg
lunch-leftover spaghetti
after workout-cajun and cayenne chicken breast, everything bagel, strawberry yogurt, carrot
afternoon-Subway teri chicken on wheat, olives, lettuce, oil
evening-cottage cheese
nighttime-tuna w/canola mayo, milk

I have got to start eating more, but my schedule doesn't allow. It's driving me batty. I should never be hungry like this. Something is going to give, stat.

RIP 2004-2007

Day3/Week4
Hyper-Adaptive/High Protein/Legs

1 min between exercises, 3 min between supersets

Superset 1

Leg Extensions 150x12/160x10/177x8
Seated Leg Curl 143x12/157x10/170x8

Superset 2

Standing Calf Negatives 45x12/45x10/45x9
Barbell Squat 205x12/205x10/205x8

Superset 3

Donkey Calf Negatives 12/10/9
Deadlift 185x12/185x10/205x8

52 min total workout

Relatively easy day, but my legs are still gelatinous blobs. OK numbers, but I would like to see heavier weight. I saw my quads in the mirror yesterday and they are getting some nice lines, but not today. A few sets into the day and these things look almost fat. I'm not shaving my legs. I don't care enough. Been there, got the t-shirt. I could have lifted more, but I'm back to feeling light-headed. Maybe I need to rehash my form? Oh well, hump day complete. Ah, but what about humpin...

Today's diet:

breakfast-Oat Bran w/olive oil and Splenda, boiled egg
lunch-Tuna sandwich, boiled egg
after workout-cajun and cayenne chicken breast, everything bagel, peach yogurt, carrot
afternoon-cottage cheese and fresh squeezed juice(apple,orange, kiwi, lime, grape, avocado)
supper-baked tabasco chicken w/goldfish crumbs, broccoli&cheese, rice
nighttime-tuna w/canola mayo and milk

Now that is what I'm talkin about. That's a gainer diet. I'm gettin me some now.

RIP 2004-2007

Yeah the 3 weeks of not going to failure is really boring. I can almost imagine other people in the weight room thinking to themselves," Why the hell is he just sitting there", while I wait for three minutes to begin the next set. Funny though how I can't wait for this week on the 5 set leg and back days.

Day4/Week4
Hyper-Adaptive/High Protein/Back

1 min between exercises, 3 min between supersets

Superset 1

Hanging Rows 13/10/9
Assisted Wide-Arm Chin Up 9x13/9x10/8x8

Superset 2

Close-Grip Cable Row 103x13/110x11/127x9
Close-Grip Lat Pull Down 120x12/130x10/143x8

Superset 3

Twisting Dumbbell Row 50x12/50x10/55x8
Assisted Chin Up 10x11/11x11/10x8

48 min total workout

The really stupid thing is that these slow ass workouts take longer than the ones that have 30 friggin sets. I feel like such a pussy. One of the funky bunch asked me how my plan was going today and I told him how I feel like an estrogen drag queen because last week was so tough. He told me I was certainly dedicated. Hmm. I thought the word was stubborn, or retarded, or something similar. At any rate I obviously don't quit. My only note about today is that the dumbbell rows are difficult in that I can't seem to squeeze my back to get what feels like a good rep out of it. I think I figured it out on the last set by exaggerating a bit. It's kind of like what you do when someone throws a cat on your back. Well, before you whip their ass anyway.

Today's diet:

breakfast-Cream of Wheat w/olive oil and Splenda, 2 boiled eggs
lunch-leftover chicken, broccoli, and rice
after workout-cajun and cayenne chicken breast, everything bagel, strawberry yogurt, carrot
afternoon-cottage cheese
supper-milk and mac&cheese w/tuna and green beans mixed in
nighttime-milk and tuna

BTW, I have been eating Yoplait, so it's just strawberry and peach now. Blueberry is for little furry forest animals. I am so frustratingly inconsistent with my diet it's a wonder I can put any weight on at all. Events pop up and I end up sitting somewhere hungry as hell. I can no longer stand the feeling of being hungry. This is what I have become. A pussy.

RIP 2004-2007

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

1 min between exercises, 3 min between supersets

Superset 1

Incline Dumbbell Flyes 30x12/30x10/30x8
Assisted Dips 100x12/90x10/80x8

Superset 2

Dumbbell Flye 25x12/25x10/30x8
Incline Push Up 12/10/8

Superset 3

Exer-Ball Dumbbell Crunch 20x12/20x10/20x8
Full Rotation Knee Raise 12/10/8

50 min total workout

A perfectly boring end to a perfectly boring week. No sweat, no panting. I'm going to need cardio during these phases after all. I found some slings for the knee raises, so bonus. Those kill my shoulders when I'm swinging by wrist straps. Too much energy left over, so I'll need to go out and do some Navving this weekend.

Today's diet:

breakfast-Oatmeal w/olive oil and Splenda, 2 boiled eggs
lunch-leftover mac
after workout-cajun and cayenne chicken breast, everything bagel, strawberry yogurt, carrot
afternoon-cottage cheese and fresh squeezed juice of grapes, orange, kiwi, apple, lime, and avocado
supper-beef stroganoff and milk
nighttime-milk and tuna w/canola mayo

Still not gaining weight. Now I have to work even harder to meet the deadline. I'm writing an angry letter to the owners of Nav, inc. to let them know how displeased I am with their product.

RIP 2004-2007