Nav's Optimum Anabolic journey

Day5/Week7
Progressive Load/Low Protein/Chest&Abs

1 min between exercises, 2 min between supersets

Superset 1

Incline Dumbbell Flye 35x12/35x10/35x7
Dumbbell Press 60x12/60x10/60x8

Superset 2

Dumbbell Flye 30x12/30x10/30x8
Incline Dumbbell Press 50x8/45x10/45x8

Superset 3

Exer-Ball Dumbbell Crunch 25x12/25x10/25x8
Full Rotation Knee Raise 12/9/8

45 min total workout

What a great end to a great week. I just hope I can keep up this feeling of strength. It really feels great, and it's not like normal strength that you get out of a shove or a big push. It's a sustained feeling of constant power, because of the increased strength of the slow twitch fibers. I can hold weights comfortably that I could only haplessly toss around before. The best thing about today is that it's the first time I have worked the chest in three weeks.

Today's diet:

breakfast-Cream of Wheat w/olive oil and Splenda, creatine juice
lunch-leftover chili
after workout-tuna w/Canola mayo on half everything bagel, peach yogurt carrot, creatine juice
afternoon-corn and broccoli w/olive oil
after work-fresh squeezed juice w/olive oil and creatine
supper-leftover spaghetti with olive oil, garlic, and red pepper

Really starting to feel the effects of protein starvation. I am craving anything meat or dairy right now. Not that what I am eating isn't tasty, because it is. I just really want some cheesy pizza or some hot wings. 2 weeks.

RIP 2004-2007

Day1/Week8
Progressive Load/Low Protein/Shoulders

1 min between exercises, 90 sec between supersets

Superset 1

Front Dumbbell Lateral Raise 30x12/30x9/25x8/25x8
Twisting Dumbbell Military Press 30x12/30x9/25x8/25x8

Superset 2

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

Superset 3

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

47 min total workout

Stepping up the pace a little here. Awesome energy levels. Pretty unbelieveable what the body will do when forced. Strength was good, but I would have liked to keep the 30 pounders for the first superset. I'm putting on meat, but the strength is staying close to the same. Rear raises are tough because it is difficult to feel muscle failure. The weight feels a lot different at arm's length than down just a little lower. The last few get full extension, but no way could I hold it out there. Arnolds are a real ****when they are the last set. This was done in a strange gym again, but it isn't as strange as it used to be. I hate their goofy-ass dumbbells. The place is kind of a ****hole, actually.

Today's diet:

breakfast-Oatmeal w/olive oil and Splenda
lunch-leftover pasta
afternoon-corn and broccoli w/olive oil
late afternoon-fresh squeezed juice and creatine
after workout-tuna w/Canola mayo on everything bagel, peach yogurt
supper-beans & rice

I want some ****ing macaroni or some chicken. Just a little. I'm so sick of this diet.

RIP 2004-2007

Day2/Week8
Progressive Load/Low Protein/Arms&Abs

1 min between exercises, 90 sec between supersets

Superset 1

Dumbbell Concentration Curl 35x12/35x9/30x9/30x8
Reverse-Grip Cable Press-Down 130x12/130x10/140x8/140x8

Superset 2

Twisting Dumbbell Curl 30x10/25x10/25x8/25x9
Lying Dumbbell French Press 25x12/25x10/25x8/25x8

Superset 3

Exer-Ball Dumbbell Crunch 25x12/25x10/25x8/25x8
Full Rotation Knee Raise 12/10/8/8

54 min total workout

Took a little longer today than usual because there were about 50 ****tillion dudes from USS ****hull taking up space. They need to find another gym to clog up, because I am too busy to kill someone these days. Busy as I may be, I wasn't even breathing hard today. My arms hurt, damn sure, but effortwise I could do much worse. Yes, I know what tomorrow is. **** you for reminding me.

Today's diet:

breakfast-Cream of Wheat w/olive oil and Splenda
lunch-leftover beans & rice
afternoon-corn and broccoli w/olive oil
after workout-tuna w/Canola mayo on everything bagel, peach yogurt
after work-fresh squeezed juice w/olive oil
supper-spaghetti w/broccoli, olives, garlic, olive oil

I think I'm coming down with something. Just two and a half weeks after this was the first time I got sick on this program. I hate this diet.

RIP 2004-2007

Day3/Week8
Progressive Load/Low Protein/Legs

1 min between exercises, 90 sec between supersets

Superset 1

Leg Extensions 160x12/163x10/170x9/180x8
Seated Leg Curl 163x13/170x10/180x8/183x8

Superset 2

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

Superset 3

Donkey Calf Negatives 12/10/8/8
Deadlift 225x12/225x10/225x8/

60 min total workout

Well, it took a full hour today and I had to run out before my last set. No excuses. I needed to take a little more rest because I don't feel it's right to keep trucking when you are about to pass out. During the 10 and 12 rep squat and dead sets, I get lightheaded. It takes about two and a half minutes to get back to happy times. Apparently I took too much wussy time today because I ran out of clock. Oh well, I still think I pushed myself. I felt strong, particularly after the first superset and well into the squats this time. This week is starting to get easy. Pretty soon week three of the progressive load will be the only tough part of this program.

Today's diet:

breakfast-Oatmeal w/olive oil and Splenda
lunch-leftover spaghetti
after workout-tuna w/Canola mayo on everything bagel, carrot, creatine juice
after work-fresh squeezed juice w/olive oil
supper-veg pancit
late night-corn & broccoli w/olive oil

Throat is a little tickly but strength is still there. Must...not...get...sick...

RIP 2004-2007

Day4/Week8
Progressive Load/Low Protein/Back

1 min between exercises, 90 sec between supersets

Superset 1

Hanging Rows 14/10/8/8
Assisted Wide-Arm Chin Up 8x12/8x10/8x8/8x8

Superset 2

Twisting Dumbbell Row 65x12/65x10/65x8/65x8
Assisted Chin Up 9x11/10x10/10x8/10x8

Superset 3

Straight-Arm Pull Down 60x12/60x10/60x8/60x8
Wide-Arm Lat Pull Down 130x11/120x10/120x8/120x8

49 min total workout

My hands really f-ing hurt. I can jack some serious off, but it never hurt me like this. My calluses are grotesque. They resemble white blisters directly after the workout, but a few hours later they are red and irritated. I may never be able to use my hands for fun again. Straight-Arm Pull Downs are a great lat exercise. I definitely feel the wings pump up after a few sets. I should have gone with 60 pounders on the dumbbell rows because I caught myself cheating a few times. I just didn't feel like hauling that thing across to the rack for an exchange since I was next to the chin up assist. I need to get a weight vest. Too strong for hangers, and I remember the push ups having the same issue.

Today's diet:

breakfast-Cream of Wheat w/olive oil and Splenda
lunch-leftover pancit
after workout-tuna w/Canola mayo on everything bagel, carrot, creatine juice
afternoon-broccoli & corn
after work-fresh squeezed juice w/olive oil
supper-salsa & chips

Yeah, salsa & chips. I was too tired to eat anything else and rice takes an hour to cook. I ended up falling asleep and burning it anyway.

RIP 2004-2007

Day5/Week8
Progressive Load/Low Protein/Chest&Abs

1 min between exercises, 30 sec between supersets

Superset 1

Low Cross Cable Raise 50x13/53x9/53x8/50x7
Dips 12/8/7/6

Superset 2

Dumbbell Pullover 55x13/60x10/60x8/60x8
Incline Push Up 8/8/7/6

Superset 3

Exer-Ball Dumbbell Crunch 25x12/25x10/25x8/25x8
Hanging Knee Raise 12/10/8/8

49 min total workout

Starting to feel the classic symptoms of overtraining. Next week will be much worse. I'm tired, stuffy nosed, and losing energy. Those pushups kicked my ass. WTF. Pushups? I should be able to do fifty straight without stopping. The dips were the culprit because I wanted to be Mr. Tuff Guy and not use any help. That was an introduction to the spirit of pain. I'm going to give those pullovers a go again in two weeks. I'm starting to alternate separate routines making kind of an "A" week and a "B" week to keep some variety. For the first few weeks I didn't know what the heck I was doing each day, but I've gotten used to it and I need to keep challenging my adaptive responses. I think I did a bit too much work to the shoulders and arms today. That's not going to go well on Monday and Tuesday.

Today's diet:

breakfast-Oatmeal w/olive oil and Splenda
lunch-rice boiled in chicken broth and curry powder
afternoon-corn and broccoli w/olive oil
after workout-tuna w/Canola mayo on everything bagel, carrot, creatine juice
supper-leftover rice and pancit
nighttime-popcorn!!!

Weight is down to 196, bodyfat still the same. I hate this f-ing diet.

RIP 2004-2007

Day1/Week9
Progressive Load/Low Protein/Shoulders

30 sec between exercises, 1 min between supersets

Superset 1

Front Dumbbell Lateral Raise 30x13/30x10/25x8/25x8/15x15
Arnold Press 30x12/30x8/25x8/25x8/15x12

Superset 2

Dumbbell Shrug 90x12/90x10/90x8/90x8/55x15
Side Dumbbell Lateral Raise 20x12/20x10/20x9/20x9/12.5x15

Superset 3

Rear Dumbbell Lateral Raise 20x13/20x11/25x8/25x8/12.5x15
Twisting Dumbbell Military Press 25x10/20x10/20x8/20x8/12.5x15

46 min total workout

How did I do that in one less minute than last week? AND a bit stronger to boot? Tough, sweaty day. Crowded, too. Rainy days suck, because all the jack-offs hang out in the gym. I managed to get through the workout with only one dumbbell problem. Well today I was stronger than the same day in week three by about 20%. I'm also stronger than I was during the first week 9. Body composition doesn't seem to be changing by the numbers, but one look in the mirror proves that wrong. Very weird.

Today's diet:

breakfast-Cream of Wheat w/olive oil and Splenda
lunch-leftover pasta
afternoon-corn and broccoli w/olive oil
after workout-tuna w/Canola mayo on multigrain bagel, carrot, creatine juice
after work-fresh squeezed juice w/olive oil
supper-chicken broth rice w/olive oil and curry powder

The cat shaved his body hair off. Next week's pics should be interesting.

RIP 2004-2007

Day2/Week9
Progressive Load/Low Protein/Arms&Abs

30 sec between exercises, 1 min between supersets

Superset 1

Dumbbell Preacher Curl 35x12/35x10/35x8/35x7/20x15
Twisting Dumbbell Kickback 25x14/25x10/25x10/30x8/15x15

Superset 2

Assisted Close-Grip Chin Up 100x12/100x9/110x8/110x8/160x15
Assisted Dips 80x12/80x10/80x8/70x8/110x15

Superset 3

Exer-Ball Dumbbell Crunch 25x14/25x10/25x8/25x8/0x15
Full Rotation Knee Raise 12/10/8/8

52 min total workout

OK, I am definitely overtraining. I am so friggin tired, but strong nonetheless. Still stronger that previous progressive load cycles. I used to be able to go into zombie mode, but I felt all of the pain today. No 15 rep set for the knee raises, duh. Which century will I be able to do that many? No clue. Way too many jerk-offs in the gym today, spewing their vile contents all over my benches and dumbbells. Forkin tourists. Go waste someone else's air. Right now I can't wait till next week, but when it gets here I'll be bored.

Today's diet:

breakfast-Oatmeal w/olive oil and Splenda
lunch-leftover rice
afternoon-corn and broccoli w/olive oil
after workout-tuna w/Canola mayo on everything bagel, carrot
after work-fresh squeezed juice
supper-linguini with olives, mushrooms, marinara, olive oil

4 more days.

RIP 2004-2007

Day3/Week9
Progressive Load/Low Protein/Legs

30 sec between exercises, 1 min between supersets

Superset 1

Leg Extensions 167x12/173x10/177x8/180x9/120x13
Seated Leg Curl 160x14/177x10/180x8/180x8/110x15

Superset 2

Standing Calf Negatives 45x12/45x10/45x8/45x8/0x15
Deadlift 225x12/245x10/245x8/245x8

38 min total workout

Yes, I quit early. You see, I was going to throw up. I went into this endeavor tired as hell and yawning. I ended the thing with heartburn and a swimmy head. This, ladies and gentlemen, was unpleasant. I hope someday I will be able to do this without crying like a pussy, but today I want some meat. I want to sleep. I want the rules to change. I'll bet my legs will still be sore tomorrow.

Today's diet:

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

Someone is going to die before the end of this week and I need to make sure it's not me.

RIP 2004-2007

When I've gotten to the overtraining part where it's squats and deadlifts... I have to say I have only made it a few times.

I find that after everything, it's either 60 minutes already or I'm so wiped out I cannot continue.

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

Day4/Week9
Progressive Load/Low Protein/Back

30 sec between exercises, 1 min between supersets

Superset 1

Twisting Dumbbell Row 65x14/65x10/65x8/65x8/35x15
Assisted Wide-Arm Chin Up 8x12/8x8/9x8/9x8/13x15

Superset 2

Wide-Arm Cable Row 120x15/120x10/120x8/120x8/70x15
Wide-Arm Lat Pull Down 130x12/130x10/130x8/120x9/77x15

Superset 3

Close-Grip Cable Row 113x12/113x10/113x8/113x8/70x15
Close-Grip Lat Pull Down 120x12/120x10/120x8/120x8/80x15

47 min total workout

All I have to say is that a little bit a personal suffering makes for one hell of a workout.

Today's diet:

breakfast-Oatmeal w/olive oil and Splenda
lunch-leftover spaghetti
after workout-tuna w/Canola mayo on everything bagel, carrot
afternoon-broccoli & corn
supper-Chinese food

Early bedtime. Sleep is the best part of my day.

RIP 2004-2007

Day5/Week9
Progressive Load/Low Protein/Chest&Abs

30 sec between exercises, 1 min between supersets

Superset 1

Incline Dumbbell Flye 35x12/35x5/30x6/25x8/15x15
Dumbbell Press 60x10/55x8/55x6/50x8/30x15

Superset 2

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

Superset 3

Exer-Ball Dumbbell Crunch 25x14/25x10/25x8/25x8/0x15
Full Rotation Knee Raise 12/10/8/8

52 min total workout

Holy crap. What happened to me today?? No strength after the first set. Completely sapped. Bad diet yesterday, stress, etc. Next week is the biggest recovery time of the whole program, so we'll see. For now I am beat. This three weeks was hell.

Today's diet:

breakfast-Oatmeal w/olive oil and Splenda
lunch-leftover Chinese food
afternoon-broccoli & corn
after workout-tuna w/Canola mayo on everything bagel, carrot, creatine juice
after work-fresh squeezed juice
supper-veg pancit

I will continue to eat low protein through Saturday and then this hell will be continued in six weeks.

RIP 2004-2007

03/05/05

196 lbs
11.12% BF
174.2 lbs LBM
21.8 lbs total body fat
6.5 lbs total muscle gain
1.5 lbs total fat loss
neck 16.7 in
chest 45.2 in
waist 34.5 in
arms 16 in
thighs 24.7 in
calves 14.9 in

RIP 2004-2007

Seems as though the past three weeks have been fat loss weeks. Half a pound of muscle gained vs. 3.5 lbs fat lost. I added an inch to my chest, but it feels like lat bulk, rather than pectoral. I'm looking forward to the next three weeks of taking it easy and soaking up all that extra protein. Boy, if that isn't the understatement of ignorance. Last time I got to this point I got sick. I would feel pretty GD gypped if that happened again.

RIP 2004-2007

Day1/Week10
Hyper-Adaptive/(HAC) High Protein +1/Shoulders

1 min between exercises, 3 min between supersets

Superset 1

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

Superset 2

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

Superset 3

Dumbbell Shrug 85x12/85x10/85x8
Arnold Press 25x12/25x10/25x8

47 min total workout

Oh, how nice it is to have a break. I am still tired and a bit sore from last week. 3 minutes is still an eternity, however, and I find myself looking for ways to be busy. One minute rests are great. I was looking forward to the ease of this week, so the transition to 2-3 reps shy is no problem. I'll be getting bored quickly and ready to get it on again in three weeks.

Today's diet:

breakfast-Carnation Instant Breakfast in skim, Oatmeal w/olive oil and Splenda, 2 boiled eggs
lunch-leftover pasta and salmon
after workout-chicken breast with olive oil on everything bagel, carrot, peach yogurt, creatine juice
after work-fresh squeezed juice w/protein, cottage cheese
supper-leftover beef stir fry
nighttime-tuna w/canola mayo, protein shake

You never realize how good protein tastes until you deprive yourself for a few weeks. I was so full by the end of today that I woke up in the morning still feeling like I had food in my belly. I took two dumps today. Lots of fiber in that juice.

RIP 2004-2007