Nav's Optimum Anabolic journey
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Nav's Optimum Anabolic journey - 10/12/2004 11:35:04 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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I bought the Optimum Anabolic program after seeing mda1125 do it for a few weeks. It made a lot of sense when I read it, and I think it is exactly what I need. I want to get off the Methyl 1-Testosterone and get some all-natural long-lasting beef as efficiently as I can. I'm a firm believer that the human body is capable of some incredible things without foreign substances. I also believe that if you build yourself using those substances, you depend on them to retain what you've built. So, we shall see, won't we?
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RIP 2004-2007
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RE: Nav's Optimum Anabolic journey - 10/13/2004 7:08:27 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day1/Week1
Progressive Load/High Protein/Shoulders
1 min between exercises, 2 min between supersets
Superset 1 Front Dumbell Lateral Raise 30x12/35x8/30x8
Arnold Press 50x12/55x10/55x8
Superset 2 Rear Dumbell Lateral Raise 20x12/25x10/20x9
Side Dumbell Lateral Raise 30x8/25x10/20x8
Superset 3 Rear Cable Lat Raise 23.3x13/26.6x12/33.3x8
Twisting Dumbell Mil Press 35x5/30x8/30x6
48 min total workout
Very busy with timing! Need stopwatch because I forget within a minute where I started the big hand. Weetawded!! Too many people in here--taking my piddly little dumbells. If you care what other people think about the amount of weight you lift this is not the workout for you. I also need to keep in mind that muscle failure means inability to complete a lift without losing form. I am not used to this kind of workout. I never work my shoulders like this and I never work anything with this kind of burn. This is going to be a blast. Will post pics and measurements manana.
Today's diet:
need 194 g protein(48.5 after workout)
348 g carb(100 high GI after workout)
155 g fat(30 g after workout)
breakfast-1 serving mac & cheese
lunch-after workout 1 can Progresso chicken & wild rice with chips & salsa
afternoon-1 serving spaghetti with hot sausage
evening-1 serving spaghetti with hot sausage with rice
supper-1 bowl chicken teriaki stir fry with rice
Before you blast my diet I already know. I gotta hit the grocery store and do something about this.
< Message edited by Naviator -- 10/13/2004 11:31:35 AM >
_____________________________
RIP 2004-2007
(in reply to Marc David)
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RE: Nav's Optimum Anabolic journey - 10/14/2004 8:48:10 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day2/Week1
Progressive Load/High Protein/Arms&Abs
1 min between exercises, 2 min between supersets
Superset 1 Dumbell Concentration Curl 30x13/35x10/40x8
Twisting Dumbell Kickback 25x12/25x10/30x8
Superset 2 Assisted Close-Grip Chinup 0x6/10x6/50x6 (you gotta be kiddin me)
Weighted Dips 0x12/0x8/0x8
Superset 3 Exerball Dumbell Crunch 20x12/30x12/35x8
Full Rotation Knee Raise 10/9/7
46 min total workout
Private Pyle!! You mean to tell me you can't even do 12 friggin chin-ups?!?! These aren't your everyday chin-ups, kids. Oh, and by the way, these chin-ups are the reason I can't finish my knee raises. Next time, wrist wraps. I have never worked out with an exer-ball before and now I know why. This seems like such a pussy lift to perform, but I will lay money that most people cannot do this right the first time. It's worse than balancing on a baseball bat while clenching your cheeks together to keep from getting skewered. It's really hard to get the weight right on these lifts because I'm not used to the high reps.
Today's diet:
breakfast-Carnation Instant Breakfast with skim milk and a Cinnamon Raisin Bagel (OK, OK, I'll get the egg ones next time, then, geez!)
blunch-Peanut Butter Sandwich on wheat
lunch-Leftover Teri Chicken Stir Fry
afternoon-Taco Bell Meximelt(Get off my ass, I was hungry and needed something quick!) Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado
evening-Hot Dog on Potato Roll(Shut the **** up, I get it already!)
supper-Natural Peanut Butter on Wheat&Fiber
Ended up way short on intake today, even with the junk. I need to stock my fridge and the damn Atkins people are screwing up the health food sections. Where are my carbs, non-soy proteins, and monounsaturated fats??
_____________________________
RIP 2004-2007
(in reply to Marc David)
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RE: Nav's Optimum Anabolic journey - 10/15/2004 6:40:22 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day3/Week1
Progressive Load/High Protein/Legs
1 min between exercises, 2 min between supersets
Superset 1 Forward Dumbell Lunge 120x12/120x10/130x8
Backward Dumbell Lunge 90x12/100x10/120x8
Superset 2 Standing Calf Negatives 0x10/0x10/0x8
Barbell Squat 225x6/185x7/135x8
Superset 3 Donkey Calf Negatives 0x12/0x10/0x9
Deadlift 95x12/95x11/105x8
52 min total workout
Holy fargin sheepshit. I got my bare ass handed to me on a garbage can lid with a side of dirty baby **** diapers and smelly rotten fruit. I'm a 3xx+ squatter and high reps make me want to pass out. This could also be because of the Arginine and Creatine mix I'm on. As soon as my legs get pumped I feel like I'm bleeding to death. Now I know how John Holmes must have felt. I was so tired during my workout today I couldn't tell muscle failure. I could have sworn I was already there before I lifted the weight. I don't like deadlifts because I always hit my knees. I emailed Jeff Anderson, the Muscle Nerd, and he suggested dumbells. That is a kickass idea. I am not looking forward to the last leg day in the Progressive Workout. Kill me now. What else? Oh, yeah, plan ahead on the leg day because it takes time to set up the weights. The rest time is precious and I don't want to waste it putting a stupid barbell together. The belt is bad enough.
Today's diet:
breakfast-Carnation Instant Breakfast with skim with Cinnamon Raisin Bagel toasted & fat free cream cheese(no more bagels in the morning for me)
blunch-turkey, fat free cheese, cabbage on Nature's Own Wheat & Fiber (do not eat this bread-it doesn't have that much fiber and it has soy protein)
lunch-(after workout) 2 boiled eggs, 5 M&M cookies, 1C 2% cottage cheese, another sandwich
afternoon-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, carrot and avocado
supper-Went out to Grate Steak and ate the biggest salad of my life with peas, garbanzos, olive oil, sunflower seeds, cheese, carrots, olives, etc, 19oz steak, boiled cauliflower and onions, and a pineapple-pear-candy apple plate for dessert.
late night-woke up at 3AM with raging stiffy, hungry, and thirsty. Glass of skim milk, happy thoughts, back to bed.
I met my intake requirement today, but I need to spread it out better. The hardest part of this workout is the diet. I have never paid much attention to mine and that is why I'm 17.5% and taking M-1T to get muscular. I'm on the last week of a cycle and gained 2 pounds in the last two days. I find it difficult to eat enough when I'm eating correctly.
< Message edited by Naviator -- 10/20/2004 1:37:18 PM >
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RIP 2004-2007
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RE: Nav's Optimum Anabolic journey - 10/16/2004 5:18:39 PM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day4/Week1
Progressive Load/High Protein/Back
1 min between exercises, 2 min between supersets
Superset 1 Hanging Row 12/10/8
Assisted Wide Arm Chin-up 60x6/100x6/150x9
Superset 2 Twisting Dumbell Row 35x12/45x10/55x8
Wide-Arm Lat Pull-down 90x13/150x12/190x8
Superset 3 Jockey Row 90x12/120x10/150x8
Assisted Chin-up 120x7/150x8/180x9
46 min total workout
That workout felt great. I am having a time figuring out the form and weight to use for these new exercises I am not accustomed to performing. The Exer-ball did a great job of providing an out-of-balance feeling causing my stabilizers to go crazy, thereby intensifying the lift. Jeff explains it well in his book. Speaking of the Muscle Nerd, this guy is the Shiite. He responds to emails in an extremely timely fashion and provides a wealth of great info. He has been very helpful to say the least. BTW, that was not a typo under the chin-ups. I really did need that much assistance to perform the exercise correctly.
Today's diet:
breakfast-Carnation Instant Breakfast with skim and oatmeal with olive oil
blunch-2 boiled eggs
lunch-(after workout) Cinnamon Raisin Bagel, 3 M&M cookies, leftover steak
afternoon-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado
supper-Baked catfish, Kraft Mac & Cheese, boiled broccoli with cheese
evening-popcorn with olive oil
I just about have the diet figured out. I can find the protein and the fat, but good carbs are tough to find. The weight gainer diet keeps me pretty full. I don't want to do whey protein because I want as natural a diet as possible. Powdered protein doesn't seem right to me. The HealthFitCounter has been a great help-also a recommendation from the Nerd. www.nutricounter.com
_____________________________
RIP 2004-2007
(in reply to Naviator)
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RE: Nav's Optimum Anabolic journey - 10/16/2004 5:47:58 PM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day5/Week1
Progressive Load/High Protein/Chest&Abs
1 min between exercises, 2 min between supersets
Superset 1 Incline Dumbell Flye 25x13/27.5x8/27.5x6
Weighted Incline Pushup 12/8/6
Superset 2 Dumbell Flye 27.5x11/27.5x8/25x9
Weighted Dips 0x5/0x5/0x3
Superset 3 Bent Leg Crunch 0x20/armsx20/20x12
Full Rotation Knee Raise 6/10/8
44 min total workout
Working out at home sucks. If I had a whole set of dumbells and a chinup bar that was about 4 inches taller maybe I would be happier. I am realizing that I can push harder while still maintaining strict form through pain I'm not used to dealing with. My chest suffered from a considerable lack of rest time today. I couldn't do dips worth a crap. I will not do bent leg crunches again. The second set was me holding my arms above my head. The third was a 10 pound plate in each hand. The knee raises are impossible without wraps. Guess I don't play with my toys enough to have a strong grip. Since I started this plan on Tuesday I did this workout on Saturday. Tomorrow is my day off and I can eat anything I want. Yee Haw.
Today's diet:
breakfast-skim milk and oatmeal with olive oil
blunch-turkey cheese cabbage sandwich, tortilla chips, almonds
lunch-leftover Kraft Mac & Cheese, another sandwich, yogurt, almonds
supper-(after workout)Pork Pot Roast with cabbage, mashed potatoes and gravy
evening-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado
Kind of jumping the gun here since the night isn't over yet. I still have some food to eat. Haven't even had the juice yet, but I plan on it. Still need to make up some carbs for today, so....
_____________________________
RIP 2004-2007
(in reply to Naviator)
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RE: Nav's Optimum Anabolic journey - 10/18/2004 12:09:00 PM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day1/Week2
Progressive Load/High Protein/Shoulders
1 min between exercises, 90 sec between supersets
Superset 1 Front Dumbell Lateral Raise 20x15/25x8/25x7/20x8
Arnold Press 60x10/55x10/55x9/60x8
Superset 2 Dumbell Shrug 60x14/65x10/70x8/70x9
Side Dumbell Lateral Raise 20x10/15x12/20x10/25x7
Superset 3 Rear Dumbell Lateral Raise 20x13-8/15x12-11/15-20x10-8/20x8
Twisting Dumbell Mil Press 30x8/20x9/20x7/15x8
50 min total workout
Forgot my workout notebook today, so I didn't know where to start on weights. Just as well, because things were different this time. I'm concentrating a lot more on form, the sets went up, and the rest time went down. I'm getting used to the pace, but next week is going to suck fleshy eggs. It is difficult to rest, drink water, stretch, and get different weight in 90 seconds. My shoulders were pretty trashed by the third superset, hence the laughable 15 pound dumbell military press. Try to contain your applause, ladies. Of course it didn't help that when I want to work out everybody and their brothers want to use my dumbells. One guy had three of the 20 pounders. Yes, he only had two hands. Don't even ask. On the upside, I didn't need wraps for the shrugs. If you haven't figured out by now, do not try this workout if you are macho and get off on making a scene with your noises and the massive piles of metal that you throw around. It is distracting, but I only have to put up with about 45-50 minutes of it before I can walk out on your 4 hour exertion.
update!This little war stud figured out he was doing Arnolds wrong. That outta help the ole Navmeister next week when I don't know where to start on the weight to do them correctly. If my foot was turned the other way I would have put a big purple bruise on my ass.
Today's diet:
breakfast-skim milk and oatmeal with olive oil, 2 boiled eggs once I got to work
lunch-(after workout)Crangrape with creatine, 1 can tuna with Canola Mayo, 1C carrots, 1 cinnamon raisin bagel
afternoon-1C cottage cheese, strawberry yoplait, .5C almonds, 1C Kraft Mac & Cheese
after work-fresh squeezed grape, apple, kiwi, avocado, orange, lime juice
evening-catfish, brussel sprouts w/cheese, couscous
nighttime-salad with goldfish crackers, vinegar & olive oil dressing and a glass of skim
Staying pretty full with the diet. Any time I would have felt like this before the pounds would have started packing on and my waist would look like a comfy pillow. I felt the testosterone factory shut off today when I became tired and irritable and my nuggets are about 3/4 the size they should be. I think this program put things on overload and tripped the circuit breaker. I'll be doing something to give things a little kick start. Moral of the story--don't start this program while you are still on Methyl 1-Test. I'm really turned off to PHs at this point.
< Message edited by Naviator -- 10/19/2004 12:29:18 PM >
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RIP 2004-2007
(in reply to Naviator)
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RE: Nav's Optimum Anabolic journey - 10/19/2004 12:15:06 PM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day2/Week2
Progressive Load/High Protein/Arms&Abs
1 min between exercises, 90 sec between supersets
Superset 1 Dumbell Concentration Curl 35x12-10/20x10/25x9-8/20x9-8
Twisting Dumbell Kickback 25x12-10/20x10/25x8/15x9-8
Superset 2 Assisted Close-Grip Chinup 30x6/50x9/70x6/90x7
Weighted Dips(assisted, actually) 0x10/50x9/70x8/90x10
Superset 3 Exerball Dumbell Crunch 35x12/20x11/25x9/30x10
Full Rotation Knee Raise 12/6/6/7
61 min total workout (oops!!)
Form is up and weight is down. I am such a weak ass pussy on these chinups and dips. I'm a good looking pussy with perfect form, though. I'm still trying to figure out which weight works best, though. Would have been nice to know for next week. The dual numbers on the curls and kickbacks are for right and left sides. I can probably shorten the workout by doing curls with both arms. It's a little easier that way anyway and I don't sacrifice form by doing both sides at once. My right arm is definitely stronger. Kickbacks need some attention in the form department. I find myself swinging and cheating. Bad Nav! Exer-ball was easier this week. Knee Raises killer. Jeezo P that friggin hurts. Worked up a sweat today on the abs. Timing is getting aggressive.
Today's diet:
breakfast-Carnation Instant Breakfast (sugar-free) with skim milk and a bowl of oatmeal with olive oil and sugar. Two boiled eggs once I got to work.
lunch-(after workout) Can of Tuna, Canola Mayo, chocolate chip cookies, cinnamon raisin bagel, Cran-Grape with creatine, cottage cheese
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado
evening-Two sandwiches with natural peanut butter
supper-spaghetti with hamburger and salad with olive oil, glass of skim before bed
I waited too long for the after workout meal. I was hungry on my way to eat. There is no time in this diet to be hungry. The coworkers threw me a birthday bash this morning and I had to graciously bow out of the cake. It wasn't because I shouldn't eat it. I stay full with this diet and the idea of the road tar I used to eat just doesn't appeal to me. The idea here is to eat nutrients that count. My stomach digests food only so quickly, so I can't waste its time with Ding Dongs and Ho-Hos when I have to cram over 3000 calories of good food in there over the course of a day. It seems everything on this menu makes me full(but not bloated or uncomfortable).
< Message edited by Naviator -- 10/20/2004 9:17:58 AM >
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RIP 2004-2007
(in reply to Marc David)
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RE: Nav's Optimum Anabolic journey - 10/20/2004 1:36:11 PM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day3/Week2
Progressive Load/High Protein/Legs
1 min between exercises, 90 sec between supersets
Superset 1 Forward Dumbell Lunge 120x12/130x8/130x8/120x8
Backward Dumbell Lunge 120x10/120x10/120x8/120x8
Superset 2 Standing Calf Negatives 10/9-10/8/8
Barbell Squat 135x8/135x10/135x8/135x8
Superset 3 Donkey Calf Negatives 10/10/8/9
Deadlift 50x12/50x12/70x9/80x9
60 min total workout
Last time I checked gluttony was a sin. I must be in need of some serious forgiveness, though, because there's no other way to explain me coming back to enjoy this level of discomfort. Maybe I'll go home and hang from a coathook by my scrotum for dessert. I could probably think of about a billion different activities I would rather be involved in, but there simply isn't time during this hour of hell's unquenchable fury. I don't know what is wrong with my wrists, but I needed wraps immediately for the lunges. By the time I finished those my legs were toast, and then I had squats to look forward to. I had just enough time to hobble over and get a drink, slime back and immediately start another set of calves. 135 is just plain adolescent for me, but I'm going for form here. This old frame will catch up eventually (if I don't fall over in a pool of my own fluids first). No need for the belt today; wouldn't have had time for it anyway. About the second set of deadlifts I noticed a second wind, but it was just too late. I can only hope that by next week I find a way to do these sets quicker and stay within the hour timeframe. Now my bike is acting up and I get to go out and push start it or I don't go home tonight. Couldn't happen on a more opportune day.
Today's diet:
breakfast-Carnation Instant Breakfast with skim, Cream of Wheat with olive oil and sugar, boiled egg when I got to work.
lunch-leftover spaghetti, boiled egg, almonds
afternoon-(after workout) tuna with Canola Mayo, CR bagel, chocolate chip cookies, juice with creatine, cottage cheese
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and no avocado(need to pick some up stat)
evening-Mediterranian Pasta Salad with chicken, later a salad with grape tomatoes and vinegar & oil
Decided based on work requirements to eat lunch and save the workout for the afternoon. Leg workouts definitely suque with anything in the belly. However, I was hungry as Subway Jared on steroids after the workout. I would like to have a few weeks of no distractions so that I can get this diet solidified into my paradigm.
< Message edited by Naviator -- 10/21/2004 9:42:56 AM >
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RIP 2004-2007
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RE: Nav's Optimum Anabolic journey - 10/21/2004 12:50:23 PM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day4/Week2
Progressive Load/High Protein/Back
1 min between exercises, 90 sec between supersets
Superset 1 Hanging Row 12/8/8/7
Assisted Wide Arm Chin-up 150x12/120x8/120x8/110x7
Superset 2 Twisting Dumbell Row 40x12-10/45x10/50x8-9/50x8
Assisted Chin Up 110x7/level8x7/lvl9x6/lvl11x8
Superset 3 Straight-Arm Pull Down 40x15/80x12/100x8/100x8
High Pull 60x12/70x9/70x8/60x8
54 min total workout
Well this is my second time writing this because the POS server crapped out on me. I find lately that I am having trouble with a strong right and a weak left, so doing the left side first tends to even things out. I'm really liking the way my form is coming along. I feel more "in control" of the weight. I need to keep my eyeballs on that good-looking fella in the mirror on the dumbells to prevent another neck injury.
Today's diet:
breakfast-Sugar Free Carnation Instant Breakfast with skim and oatmeal with olive oil
lunch-boiled egg with leftover Mediterranean Pasta Salad
afternoon-(after workout) Cinnamon Raisin Bagel, 3 choc chip cookies, tuna with Canola Mayo, cottage cheese, juice with creatine
after work-Fresh squeezed juice of lime, orange, apples, and avocado
evening-shepherd's pie with macaroni instead of potatoes, BIG salad with broccoli, bacon bits, egg, and vinegar&oil dressing
I'm getting hungrier. I guess it took me about a week to adjust to this diet. I'm missing a meal somewhere, too. There is a lot of food to eat in a day. Pure proteins and pure fats are pretty easy to come by, but pure low GI carbs are a bit tougher. I'm looking much more defined, however, so whatever I'm eating is doing the trick.
< Message edited by Naviator -- 10/22/2004 6:08:14 AM >
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RIP 2004-2007
(in reply to Naviator)
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RE: Nav's Optimum Anabolic journey - 10/22/2004 9:59:02 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day5/Week2
Progressive Load/High Protein/Chest&Abs
1 min between exercises, 90 sec between supersets
Superset 1 Incline Dumbell Flye 25x12/25x8/25x8/25x6
Weighted Incline Pushup 12/10/8/8
Superset 2 Dumbell Flye 25x12/25x10/25x8/25x8
Weighted (yeah, right. assisted) Dips 50x8/70x9/70x8/70x8
Superset 3 Exer-ball Dumbell Crunch 40x15/40x12/45x8/45x10
Full Rotation Knee Raise 14/10/8/8
56 min total workout
Note to self: When you see two exercises that contain the same word like "incline" do not put them in the same superset. This dipshit thought he was f-in ironman today, so he got to feel like the biggest butthole in the world lifting 25 pound pencils. Good job. Crawl out of the gene pool, squirt, game over, zip up your fly. That kind of attention to detail is most definitely not going to cut it for the next 5 workouts, which I am dreading. On a lighter note, abs were pretty easy today. It took a while to get into the groove on the exer-ball, but it really is a good exercise. I am still crampy from the Methyl One Test I quit the other day, so I bought bananas last night. I think this weekend I will try and see if I can still run a 1.5 in a respectable time.
Today's diet:
breakfast-sugar free Carnation Instant B-Fast with skim milk and oatmeal with olive oil & sugar
blunch-2 boiled eggs
lunch-(after workout) tuna w/Canola Mayo, juice w/creatine, cookies, cottage cheese
afternoon-leftover shepherd creation, cottage cheese, nuts
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado
supper-breaded catfish fried in Canola, brussels w/cheese, couscous
later-salad w/vinegar&oil
I'm missing a meal during the day. I need two at night after I get home to make it good. Spacing the protein out to get max use is tough. I could just buy ionized whey protein, but that wouldn't be a challenge, now, would it? I want to prove that it can be done with what's in your fridge and minimal nutritional help. L-Arginine and creatine are super cheap, like multivitamins, colloidal minerals, ZMA, and Glucosamine. That's pretty much what I take, and I suppose protein isn't all that expensive. It just tastes bad to me and it seems like a crutch that is easier to depend on the more you use it. Boil some eggs, open a can of tuna, microwave a chicken breast, make a natural peanut butter sandwich on whole grain. A menu is like a big puzzle you have to solve every day. If you don't like the pieces you can put them back in the box and get some others that fit. Welcome to Nav's reality. I digress.
< Message edited by Naviator -- 10/25/2004 6:39:52 AM >
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RE: Nav's Optimum Anabolic journey - 10/25/2004 10:19:36 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day1/Week3
Progressive Load/High Protein/Shoulders
30 sec between exercises, 1 min between supersets
Superset 1 Front Dumbell Lateral Raise 20x15/25x10/25x6/20x8/12.5x10
Arnold Press 20x10/20x10/15x8/15x8/10x8
Superset 2 Rear Dumbell Lateral Raise 15x13/15x10/15x8/15x9-8/8x15
Side Dumbell Lateral Raise 15x12/15x10/15x8/15x8/8x16
Superset 3 Dumbell Shrug 60x15/70x10/75x8/75x8/50x16
Twisting Dumbell Mil Press 15x12/15x10/15x8/15x8/8x15
47 min total workout
That was pretty dern busy. I usually jot some things down that I'm thinking about during my workout, but NOT TODAY!!! I especially liked lifting those 8 pound dumbells and actually working out with them. What's worse is that they actually tired me out. It was really hilarious; I looked pitiful in the mirror and I had to sustain a hearty laugh just to finish the workout. 8 friggin pounds. Might need some help pouring myself a glass of milk for cryin out loud. Note to self: Do not plan to switch weights around during the workout. There simply is no time. Stay away from exercises that require alternating sets. Rest is precious.
Today's diet:
breakfast-oatmeal with olive oil, 2 boiled eggs once I got to work
blunch-natural peanut butter on whole grain
lunch-(after workout)Crangrape with creatine, 1 can tuna with Canola Mayo, 1C carrots, 1 cinnamon raisin bagel, 1 banana, 3 choc chip cookies
afternoon-another peanut butter sandwich
after work-fresh squeezed grape, apple, kiwi, avocado, orange, lime juice
supper-chili con carne with rice and cheese(poured some olive oil in for the fat)
Forgot to make a Carnation instant breakfast this morning. I really needed it. I'll be going home from work early today. The workouts are getting more intense and so are my cravings. I decided I'm going with the ground turkey rather than ground beef. It's cheaper, healthier, easier to cook, but it isn't as tasty as good old red meat. I could honestly walk into a pasture and vampirize the nearest steer without batting an eyelash. Lop off his horns, wipe his butt, and sit him on the plate. I'll open the door for you while you run screaming in terror from Nav's reality. Enjoy your nightmares. You'll get used to them.
< Message edited by Naviator -- 10/26/2004 6:33:18 AM >
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RIP 2004-2007
(in reply to Naviator)
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RE: Nav's Optimum Anabolic journey - 10/26/2004 6:38:49 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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You are mistaken, sir. This is the week you speak of. Don't remind me. The arnold press would be much more enjoyable were I able to perform the required reps with somewhat more significant weight. I'm like the teenager that has to sit at the kiddie's table for Thanksgiving. "You don't need THESE dumbells, they are much too large for you. That's the Nav section, down there where the ladies are working out." Can't even talk to the ladies, tick tock.
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RIP 2004-2007
(in reply to Marc David)
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RE: Nav's Optimum Anabolic journey - 10/26/2004 10:48:18 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day2/Week3
Progressive Load/High Protein/Arms&Abs
1 min between exercises, 90 sec between supersets
Superset 1 Dumbell Concentration Curl 30x13/30x10/30x8/25x8/15x13
Twisting Dumbell Kickback 20x12/20x9-10/20x8/15x8/5x15
Superset 2 Assisted Close-Grip Chinup 11x12/11x10/11x8/10x8/16x15
Weighted Dips(assisted, actually) 11x15/10x12/9x9/9x8/13x17
Superset 3 Exerball Dumbell Crunch 45x13/45x10/45x8/45x8/25x16
Full Rotation Knee Raise 13/10/8/8/7
56 min total workout
Yes, that's right. I actually worked out with a five pound dumbell today! If mom could only see me now. I'm ready for a change of pace, but this week isn't half over yet. I messed up the timing a few today because I took too long to get a drink or I was setting up weights or whatever. 30 seconds is long enough to write down your numbers, change a setting on the weight, scratch your butt, and then get right back up. 1 minute lets you get a drink. Sometimes. I'm still feeling much more energetic than I thought I would. Tomorrow, however, is the spectre that has been looming over the horizon like a Dear John letter. Sorry, Nav, but you don't get to go the way you wanted in a post-coital heart attack. You get to die with your innards all over the floor trying to do a 15 rep set of squats. I won't even get to the deadlifts.
Today's diet:
breakfast-Carnation Instant Breakfast (sugar-free) with skim milk and a bowl of oatmeal with olive oil and sugar. Boiled egg once I got to work.
blunch-natural peanut butter sandwich on whole grain
lunch-(after workout) Can of Tuna, Canola Mayo, chocolate chip cookies, cinnamon raisin bagel, Cran-Grape with creatine, carrots, banana
afternoon-another PB sandwich, cottage cheese
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado
dinner-Italian Wedding Soup and Salad with broccoli and vinegar&oil dressing
Seems like a lot to eat after the workout, huh? I'm going to recalculate the carbs. Could be I need to drop the chocolate chip cookies? I don't think so!!!! I bought some Splenda at Sam's tonight, so we'll see how it tastes in the oatmeal tomorrow. After a real estate sale I have some extra cash, so I also stocked up on meat. Mmmmmmm, T-bones. Guess what kids. I like pork, too. Put that in your pipe and smoke it. Those little stinky mud-rootin fatasses make for some good eatin, you betcha. If you think I'm stickin to birds and fish you better put down the crack pipe. I make a pork chop that would force a Hindu to reconsider. No moral dilemmas here, those sqealin, corn-fed, sucker-noses are not safe when Nav's a-hungry.
< Message edited by Naviator -- 10/27/2004 6:23:51 AM >
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RIP 2004-2007
(in reply to Naviator)
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