Nav's Optimum Anabolic journey

Day1/Week5
Hyper-Adaptive/High Protein/Shoulders

1 min between exercises, 3 min between supersets

Superset 1

Front Dumbbell Lateral Raise 25x13/25x10/25x8
Arnold Press 30x12/30x10/30x8

Superset 2

Dumbbell Shrug 80x12/90x10/100x8
Side Dumbbell Lateral Raise 20x12/20x11/25x8

Superset 3

Rear Dumbbell Lateral Raise 20x13/25x10/25x8
Twisting Dumbbell Military Press 25x12/25x10/30x9

48 min total workout

Getting used to this ricoculous slow-ass pace. Now I'm daydreaming instead of getting fired up for the next lift. Why couldn't someone shoose NOW to try to strike up a conversation??? I'm picking good weights, but it's still mentally difficult to stop 2-3 reps shy. I want desperately to see bigger weights.

Today's diet:

breakfast-Oatmeal w/olive oil and Splenda, 2 boiled eggs
lunch-leftover spaghetti
after workout-cajun and cayenne chicken breast, everything bagel, peach yogurt, carrot, banana
afternoon-cottage cheese and fresh squeezed juice
supper-dirty rice
nighttime-milk and tuna w/canola mayo

195 this morning. This is really outrageous. The Accumeasure says I'm still a bit pudgy but I'm feeling lines all over the place that just weren't there before. Weekends just really suck for my diet.

RIP 2004-2007

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

1 min between exercises, 3 min between supersets

Superset 1

Dumbbell Preacher Curl 30x12/30x10/30x8
Twisting Dumbbell Kickback 20x12/20x10/20x8

Superset 2

Assisted Close-Grip Chin Up 110x12/100x10/80x8
Assisted Dips 100x12/90x10/70x8

Superset 3

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

50 min total workout

Well, I decided to email Jeff about this 2-3 reps short thing and I got a heck of a response. So I need to shift my mindset to the idea that trying harder during these three weeks actually destroys muscle. OK, that I can dig. I think I figured it out today. I feel much stronger than what I am allowed to do and I leave the gym wondering if I worked out. However, I am pumping up so I must be doing something. I switched the Exer-Balls to a position where my feet are not underneath a bench for support. It's a different exercise entirely. I almost rolled off the ball onto my head. Funny how much more leverage your arms have when there is a 20 pound dumbbell in your hands. So that and arm slings for the knee raises make for a much more satisfying ab workout. Rock on.

Today's diet:

breakfast-Oat bran w/olive oil and Splenda, boiled egg
lunch-leftover dirty rice
after workout-cajun and cayenne chicken breast, everything bagel, peach yogurt, carrot, banana
afternoon-cottage cheese and fresh juice
supper-curry chicken stir fry
night time-tuna w/canola mayo and skim

I might just have to break down and start protein shakes. Not yet, we'll see. It's tough to find enough protein in regular food.

RIP 2004-2007

Day3/Week5
Hyper-Adaptive/High Protein/Legs

1 min between exercises, 3 min between supersets

Superset 1

Leg Extensions 150x12/160x10/170x8
Seated Leg Curl 147x12/140x10/160x8

Superset 2

Standing Calf Negatives 45x12/45x10/45x8
Barbell Squat 205x12/205x8/185x8

Superset 3

Donkey Calf Negatives 12/10/8
Deadlift 195x12/195x10/195x8

52 min total workout

New stopwatch today and it sux. I need to get one with multiple timers. After all, these are not laps, are they? Squats were a bit heavy for this kind of workout. I took some time and concentration to really concentrate on correct muscle usage and ended up making a ****hurt quite a bit more. There's this spot right at thighs parallel that is just so elusive, but when you do it just right...The difficulty just shoots through the roof and the pain is luxurious. I would much rather feel agony than exhaustion. Wanting to pass out does nothing for my motivation. Pain can win fights.

Today's diet:

breakfast-Cream of Wheat w/olive oil and Splenda, 2 boiled eggs
lunch-leftover chicken stir fry
after workout-cajun and cayenne chicken breast, everything bagel, strawberry yogurt, carrot, banana
afternoon-fresh squeezed juice and cottage cheese
late meal-tuna w/canola mayo and milk
late supper-salmon patties, broccoli, milk

196 on the scale this morning and that's after taking a Nav dump. Let's not call that a Nav dump because the toilet wasn't clogged. 196. Let's keep that trend, shall we?

RIP 2004-2007

No workout today. Events didn't allow. Have to get a physical tomorrow morning and I have to fast, so I'm pissed. You want the damn workout so bad, YOU do it.

RIP 2004-2007

Day1/Week6
Hyper-Adaptive/High Protein/Shoulders

1 min between exercises, 3 min between supersets

Superset 1

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

Superset 2

Rear Dumbbell Lateral Raise 20x13/20x11/25x8
Side Dumbbell Lateral Raise 20x12/20x10/20x9

Superset 3

Dumbbell Shrug 90x12/90x10/90x8
Arnold Press 25x12/25x10/25x8

49 min total workout

First day of vacation workout. No diet tracking this week. Suck my **** if you don't like it. It's my journal, not yours. Weak today because my diet was crappy this weekend.

RIP 2004-2007

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

1 min between exercises, 3 min between supersets

Superset 1

Dumbbell Concentration Curl 30x12/30x9/25x8
Twisting Dumbbell Kickback 20x12/20x10/20x9

Superset 2

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

Superset 3

Exer-Ball Dumbbell Crunch 20x12/20x10/20x9
Full Rotation Knee Raise 12/10/8

51 min total workout

RIP 2004-2007

Day3/Week6
Hyper-Adaptive/High Protein/Legs

1 min between exercises, 3 min between supersets

Superset 1

Leg Extensions 90x12/90x10/100x8
Backward Dumbbell Lunge 70x12/70x10/70x8

Superset 2

Standing Calf Negatives 45x12/45x10
Squat partnerx12

Feeling sick, quit for today.

RIP 2004-2007

Day4/Week6
Hyper-Adaptive/High Protein/Back

1 min between exercises, 3 min between supersets

Superset 1

Twisting Dumbbell Row 50x12/50x10/50x8
Assisted Wide-Arm Chin Up 12/10/8

Superset 2

Wide-Arm Cable Row 140x13/150x12/150x11
Wide-Arm Lat Pull Down 150x13/150x13/150x13

Superset 3

Straight-Arm Pull Down 150x12/150x10/150x8
High Pull 150x12/150x10/150x8

49 min total workout

Yeah, 150, Nav's a friggin Hulk. I hate unfamiliar equipment. 150 was as high as that piece of crap would go and there's no way it was 150 pounds. Those Straight-Arm Pull Downs were pretty cool. Really pumps up the lats.

RIP 2004-2007

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

1 min between exercises, 3 min between supersets

Did not do. That's two in a row. Somebody spank me.

RIP 2004-2007

2/12/2005
199 lbs
12.7% BF
173.7 LBM
25.3 lbs fat
6 lbs total muscle gain
2.0 lbs total fat gain
16.5 in neck
44.2 in chest
34.8 in waist
15.9 in arms
24 in thighs
14.8 in calves

[image]local://2302/FB7AF21D2CAA450B9E8427C2BD3A4403.JPG[/image]

Attached Image(s)

RIP 2004-2007

That's 5.3 lbs of muscle in three weeks, with a loss of .3 lbs fat. Yep. That's with a crappy workout. That is the magic of Hyper-Adaptive Cycling. Look at that ass.

[image]local://2302/35E51CF6995345C993A030A5294F876A.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 Dumbbell Lateral Raise 30x12/30x9/25x8
Arnold Press 30x12/30x9/25x8

Superset 2

Dumbbell Shrug 90x12/90x10/90x8
Side Dumbbell Lateral Raise 20x12/20x10/20x10

Superset 3

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

40 min total workout

Lots of energy today!! I took the creatine before my workout because my day was running sort of funny...This workout was Out F-ing Standing!!!GRRRRRR!!!!!!!!!!!!!!!!

Today's diet:

breakfast-Cream of Wheat w/olive oil and Splenda, creatine juice
lunch-leftover stir-fry
afternoon-broccoli and corn w/olive oil
after workout-tuna w/Canola mayo on everything bagel, carrot, creatine juice
supper-veg pancit, creatine juice

This diet sux. I am hungry but nothing is worth eating. Thank God for Chinese food.

RIP 2004-2007

Day2/Week7
Progressive Load/Low Protein/Arm&Abs

1 min between exercises, 2 min between supersets

Superset 1

Dumbbell Preacher Curl 35x12/35x10/35x8
Twisting Dumbbell Kickback 25x12/25x11/25x8

Superset 2

Assisted Close-Grip Chin Up 100x12/100x10/90x8
Assisted Dips 90x12/80x10/70x8

Superset 3

Exerball Dumbbell Crunch 25x15/25x10/25x9
Full Rotation Knee Raise 12/8/8

46 min total workout

****ing beastly monster today!!! Excellent strength. I really look forward to the first week and a half of progressive load. It feels so good to go to muscle failure and speed up the timing. I didn't like the abwork today. Kind of pussyish if you ask me. But good Lord!!! Those guns!! Damn, baby.

Today's diet:

breakfast-Oatmeal w/olive oil and Splenda, creatine juice
lunch-leftover pancit, rice, broccoli w/garlic sauce
after workout-tuna w/Canola mayo on everything bagel, carrot, creatine juice
afternoon-corn and broccoli w/olive oil
after work-fresh squeezed juice w/olive oil and creatine
supper-spaghetti with oil and red pepper

Need to be creative on this diet or I'll ****ing puke. I hate vegan.

RIP 2004-2007

Day3/Week7
Progressive Load/Low Protein/Legs

1 min between exercises, 2 min between supersets

Superset 1

Leg Extensions 150x13/170x10/180x9
Seated Leg Curl 150x14/177x10/190x8

Superset 2

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

Superset 3

Donkey Calf Negatives 12/10/8
Deadlift 205x13/225x10/225x8

52 min total workout

Wow. I know it can't be the creatine yet. I'm still loading. What an unbelievable acheivement. I still had energy and breath during the squats. Granted, I took a few extra breaths when I felt like I was going to pass out, but I feel so much stronger than before. Even though I paused a little longer, especially during deads, I was still keeping my heart rate up. This is my all-time best leg workout and I just know in my little kitty heart that this will be painful for the next few days. It's worth it.

Today's diet:

breakfast-Cream of wheat w/olive oil and Splenda, creatine juice
lunch-leftover spaghetti
after workout-tuna w/Canola mayo on everything bagel, carrot, creatine juice
afternoon-corn and broccoli w/olive oil
after work-fresh squeezed juice w/olive oil and creatine
supper-leftover chinese food

I think I'm getting my portions right...I don't know. It's tough when everything digests so fast. If you want something to keep you satisfied it needs fat. Judging from my workouts I would say that energy is not a problem. This is ****ing amazing.

RIP 2004-2007

Day4/Week7
Progressive Load/Low Protein/Back

1 min between exercises, 2 min between supersets

Superset 1

Twisting Dumbbell Row 60x14/65x10/65x8
Assisted Wide-Arm Chin Up 8x12/8x10/8x8

Superset 2

Wide-Arm Cable Row 120x12/120x10/120x8
Wide-Arm Lat Pull Down 140x8/130x10/130x9

Superset 3

Close-Grip Cable Row 110x12/113x10/113x8
Close-Grip Lat Pull Down 120x12/120x10/120x8

41 min total workout

My grip KILLS!!! I can't possibly do it anymore. No straps, though. The callouses on my hands make it very difficult to pleasure myself anymore. I'm feeling really friggin strong this week. It has to be the creatine, but I've never felt this during the loading phase before. I took the liberty of a few extra seconds rest here and there today again. Can't do that next week or I may run out of time. It just feels so good to lift to failure on a moderate schedule. I was bad today. There was a little dude in the locker room messing with his mp3 player, but he was in the mirror spot. I like to check myself when no one is around. I strutted over to within a foot and started flexing and growling. The dude actually played like he didn't notice! OK turn up the volume, Nav. Roger. Now I'm busting some poses and breathing heavy. "YEAH, BITCH!!! Check that ****, mutherfukker!" Dude walks out. Not even a word. Disappointing.

Today's diet:

breakfast-Oat Bran w/olive oil and Splenda, creatine juice
lunch-leftover Chinese food (Yes, that's the end of it.)
after workout-tuna w/Canola mayo on everything bagel, carrot, creatine juice
afternoon-corn and broccoli w/olive oil
after work-fresh squeezed juice w/olive oil and creatine
supper-veg chili on rice

That veg chili is not a pleasant prospect until you try it with olive oil poured on. Now that is a tasty dish. Doing fine keeping from being hungry. I have a feeling things will change when I cut down to one creatine a day.

RIP 2004-2007