Optimum Anabolics -The Review

Optimum Anabolics
Day 1/Week 9

Workout: Progressive Load
Diet: Low Protein
Bodypart: Shoulders
Rest Periods: 30 seconds between exercises, 1 minute between supersets

Superset 1:

Front Dumbbell Raises
25x12;30x10;40x6;45x5;30x14

Twising Dumbbell Press
50x12;60x10;65x5;70x7;50x12

Superset 2:

Dumbbell Shrugs
70x12;80x10;85x8;95x8;80x15

Side Dummbell Lateral Raises
22x12;25x8;30x8;35x3;20x15

Superset 3:

Arnold Press
30x12;35x10;30x8;40x7;30x14

Rear Dumbbell Raises
30x9;25x7;35x5;25x13;15x15

NOTES:

I'm personally impressed with my dumbbell front raises. That is a lot more weight then I started out doing.

Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Optimum Anabolics
Day 2/Week 9

Workout: Progresssive Load
Diet: Low Protein
Bodypart: Arms/Abs
Rest Periods: 30 seconds between exercises; 1 minute between supersets

Superset 1:

Reverse Grip Barbell Curls
50x12;70x10;80x4;70x8;65x15

Cable Press Down
150x12;190x10;200x8;200x8;170x11

Superset 2:

Twisting Dumbbell Curl
30x12;35x10;50x8;60x3;30x15

Close Grip Bench Press
135x12;135x10;155x8;175x6;135x8

Superset 3:

Bent Leg Crunch
12,10,8,8;15

Lying Leg Raises
12;10;8;8;15

NOTES:

Overall a good arm day. Nothing spectacular but good.

Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Optimum Anabolics
Day 3Week 9

Workout: Progressive Load
Diet: Low Protein
Bodypart: Legs
Rest Periods: 30 seconds between exercises, 1 minute between supersets

Superset 1:

Forward Dumbbell Lunges
60x10;65x10;70x4;55x8;35x15

Backward Dumbbell Lunges
35x12;40x10;45x8;40x8

Superset 2:

Seated Calf Raises
90x12;125x10;150x8;175x6;90x15

Squats
225x12;245x10;245x8;265x8;135x15

Superset 3:

Incline Calf Raises
270x12;270x10;360x8;450x8

Deadlifts
133x12;221x10;221x8;221x8

NOTES:

Not doing the greatest on legs. Especially deadlifts. And holding those dumbbells with lunges is ANNOYING. But I do like it.

I'm also typing this while on the phone with a telemarker. Just for doing some 90 minute presentation I could be a big winner! Or weiner. Not sure what this lady just said.

Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Optimum Anabolics
Day 4/Week 9

Workout: Progressive Load
Diet: Low Protein
Bodypart: Back
Rest Periods: 30 seconds between exercises; 1 minute between supersets

Superset 1:

Close Grip Cable Row
190x12;200x8;220x6;230x5

Wide Arm Lat Pulldown
137x12;150x6;150x8;162x6;125x9

Superset 2:

Straight Arm Pulldown
140x12;150x10;170x6;180x5;120x12

Close Grip Lat Pulldown
112x12;125x10;150x7;162x5;112x15

Superset 3:

Twisting Dumbbell Row
60x12;70x10;75x8;85x4;50x15

Assisted Wide Grip Chin Ups
150x9;160x6;160x8;140x8;140x10

NOTES:

These back workouts kill me! I sure wish I could do regular pull-ups but after what I've been doing there is just no way. I'm forced to use the assist machine. Once I tried and I only got like 4 out. Which was too little.

There is no doubt thought that I'm a lot stronger in my back. And that is one of my favorite bodyparts to work anyway.

Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Optimum Anabolics
Day 5/Week 9

Workout: Progressive Load
Diet: LowProtein
Bodypart: Chest/Abs
Rest Periods: 30 seconds between exercises; 1 minute between supersets

Superset 1:

Dumbbell Pullovers
70x12;80x10;90x8;100x4;70x13

Incline Dumbbell Press
70x10;75x10;85x8;90x6;60x12

Superset 2:

Dumbbell Flyes
35x12;45x7;50x5;60x5;30x15

Bench Press
155x4;155x7;185x5;185x6;135x4

Superset 3:

Exer-Ball Dumbell Crunch
10x12;10;10;25x8;25x8

Hanging Leg Raises
12;10;8;8;15

NOTES:

Absoultey fantastic dumbbell presses. Doing the 90's for 6 reps after all I did before, was like the old Max-OT days. And flyes at 60lbs was amazing. My arms were only slightly bent and the stretch was phenomenal.

Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Sounds like one grueling routine...I'll be starting it on Monday Just wondering, how hard is the protein deprivation? What would be a sample meal plan for a day? Thanks!

It's different. I felt "empty" and not as fulll but not so bad. And not any weaker then normal. Jeff outlines the whole thing in his book as to the why's of doing this. The hardest part really was just staying away from the things I was used to eating all the time.

However, it's not so hard. I just did more carbs, adding in a lot of nuts (peanuts, almonds) and had Thai food and Mexican.

Honestly, it wasn't that bad nor that hard. I Just had to concentrate. Put away the shakes, and not eat meat, fish or chicken.

I upped my fruit intake big time. That was helpful in many ways.

Breakfast:

Oats, orange juice, banana

Snack 1:

Fruit, almonds

Lunch:

Thai or Mexican (noodles) and fruit

Snack 2:

Fruit, peantus

Post-Workout:

Protein shake

Dinner:

Noodles, salad

Snack 3:

Fruit, nuts

I had peanut butter sandwiches as well. That was a nice switch. And I lowered myself to eating Top Rama like the college days. I actually liked that.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

I guess I'll know exactly what it's like in 6 weeks Best of luck to you, I'll be following your journal.

Optimum Anabolics
Day 1/Week 10

Workout: Hyper-Adaptive
Diet: High Protein + 1
Bodypart: Shoulders
Rest Periods: 1 minute between exercises, 3 minutes between supersets

Superset 1:

Front Dumbbell Raises
25x12;30x10;40x8

Barbell Military Press
95x12;115x10;135x8

Superset 2:

Dumbbell Shrugs
70x12;95x10;90x8

Side Dummbell Lateral Raises
25x12;20x10;30x8

Superset 3:

Dip Bar Shrug
BWx12;10;8

Arnold Press
35x12;40x10;50x8

NOTES:


Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Optimum Anabolics
Day 2/Week 10

Workout: Hyper-Adaptive
Diet: High Protein +1
Bodypart: Arms/Abs
Rest Periods: 1 minute between exercises; 3 minutes between supersets

Superset 1:

Barbell Preacher Curl
75x12;75x10;95x8

Overhead Cable Extensions
150x12;160x10;140x8

Superset 2:

Twisting Dumbbell Curl
45x12;50x7;60x6

Lying French Press
27x12;40x10;45x8

Superset 3:

Exer-Ball Dumbbell Crunch
20x12;20x10;25x8

Full Rotation Knee Raises
12;10;8

NOTES:

For the High Protein +1 I asked Jeff what he meant about this. And it turns out, what he suggested was to get a liquid amino and take it 3 times a day for an added protein boost. So that's just what I did. I found Twinlabs Amino at Supplements101 and I've been taking 3 tablespoon fulls every day. Citrus taste. Not bad.

Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Optimum Anabolics
Day 3 Week 10

Workout: Hyper-Adaptive
Diet: High Protein +1
Bodypart: Legs
Rest Periods: 1 minute between exercises, 3 minutes between supersets

Superset 1:

Leg Extensions
140x12;160x10;200x8

Lying Leg Curl
120x12;140x10;150x8

Superset 2:

Seated Calf Raises
115x12;125x10;150x8

Deadlifts
177x12

Superset 3:

Hack Squat Raises
270x12;360x10;430x8

Seated Leg Press
360x12;450x10;470x8

NOTES:

Tried the leg press tonight instead of squats just for a change up. And deadlifts. Without a belt and no grips, it's nearly impossible to do what I could. My grip wants to give out sometimes before I'm ready.

Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Optimum Anabolics
Day 4/Week 10

Workout: Hyper-Adaptive
Diet: High Protein +1
Bodypart: Back
Rest Periods: 1 minute between exercises; 3 minutes between supersets

Superset 1:

Reverse Back Extensions
10x12;25x10;35x8

Close Grip Lat Pulldown
137x12;150x10;162x8

Superset 2:

Close Grip Cable Row
190x12;200x10;210x8

Wide Arm Lat Pulldown
137x9;150x7;125x8

Superset 3:

Straight Arm Pushdown
120x12;130x10;150x8

Assisted Chin Ups
110x12;100x10;90x8

NOTES:



Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Optimum Anabolics
Day 5/Week 10

Workout: Hyper-Adaptive
Diet: High Protein +1
Bodypart: Chest/Abs
Rest Periods: 1 minute between exercises; 3 minutes between supersets

Superset 1:

Incline Dumbbell Flye
30x12;40x10;50x8

Flat Bench Press
155x12;185x10;225x8

Superset 2:

Dumbbell Pullover
65x12;80x10;90x8

Smith Press to Neck
135x12;155x10;205x8

Superset 3:

Exer-Ball Dumbell Crunch
10x12;25x10;35x8

Knee Raises
9;10;8

NOTES:

Love those Smith Presses to the Neck! I know some who hate them. But I happen to find them interesting and I feel the burn!

Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Optimum Anabolics
Day 1/Week 11

Workout: Hyper-Adaptive
Diet: High Protein + 1
Bodypart: Shoulders
Rest Periods: 1 minute between exercises, 3 minutes between supersets

Superset 1:

Front Dumbbell Raises
25x12;35x10;40x8

Arnold Press
35x12;45x10;55x8

Superset 2:

Dumbbell Shrugs
80x12;90x10;100x8

Side Dummbell Lateral Raises
25x12;30x10;35x5

Superset 3:

Rear Dumbbell Raises
30x12;35x10;30x8

Twisting Dumbbell Press
50x12;60x10;65x8

NOTES:

I want to put in some good Nav type verbage but I just don't have the verbal karate skills he does. So I will fall back to my shoulder were not sore but damn I did alright. Yawn. I think Nav has a cool generator. His Optimum posts are hella funny.

Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Optimum Anabolics
Day 2/Week 11

Workout: Hyper-Adaptive
Diet: High Protein +1
Bodypart: Arms/Abs
Rest Periods: 1 minute between exercises; 3 minutes between supersets

Superset 1:

Dumbbell Preacher Curl
30x12;35x10;45x7

Reverse Grip Cable Press
30x12;50x10;70x8

Superset 2:

Hammer Curl
30x12;40x10;45x8

Lying Barbell French Press
85x12;85x10;105x8

Superset 3:

Bent Leg Crunch
12;10x8

Lying Leg Raises
12;10;8

NOTES:

Hammer curls are sort of fun to do when you haven't done them in a while. Turns out, I'm doing better with them then I did on a prior program. One thing I don't like about this particualr phase is the standing around. So much rest. But I can obviously do a lot more weight.

Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Optimum Anabolics
Day 3 Week 11

Workout: Hyper-Adaptive
Diet: High Protein +1
Bodypart: Legs
Rest Periods: 1 minute between exercises, 3 minutes between supersets

Superset 1:

Leg Extensions
160x12;170x10;200x8

Lying Leg Curl
110x12;140x10;150x8

Superset 2:

Seated Calf Raises
90x12;135x10;160x8

Squats
245x12;275x10;275x8

Superset 3:

Incline Calf Raises
160x12;340x10;340x8

Deadlifts
135x12;225x10;275x8

NOTES:

Nice squats!

Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Optimum Anabolics
Day 4/Week 11

Workout: Hyper-Adaptive
Diet: High Protein +1
Bodypart: Back
Rest Periods: 1 minute between exercises; 3 minutes between supersets

Superset 1:

Close Grip Cable Row
180x12;190x10;210x8

Assisted Wide Arm Chin-Up
100x12;90x10;80x8

Superset 2:

Hanging Row
115x12;135x10;145x8

Close Grip Lat Pulldown
137x10;125x10;112x8

Superset 3:

Twisting Dumbbell Row
70x12;75x10;65x8

Wide Arm Lat Pulldown
112x12;112x10;125x8

NOTES:

Not very impressive numbers on the close grip pulldown.

Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

I think Nav has a cool generator. His Optimum posts are hella funny.

Glad my tribulations serve to amuse others. Thanks, bro.

RIP 2004-2007

Optimum Anabolics
Day 5/Week 11

Workout: Hyper-Adaptive
Diet: High Protein +1
Bodypart: Chest/Abs
Rest Periods: 1 minute between exercises; 3 minutes between supersets

Superset 1:

Incline Dumbbell Flye
35x12;45x10;50x8

Incline Bench Press
135x12;185x8;205x7

Superset 2:

Dumbbell Pullover
70x12;80x10;90x8

Weighted Incline Pushup
12;10;8

Superset 3:

NOTES:

Looks like a no-ab day. When you hit the time limit, that's it. I needed to pay a little more attention to Mr. StopWatch.

Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Optimum Anabolics
Day 1/Week 11

Workout: Hyper-Adaptive
Diet: High Protein + 1
Bodypart: Shoulders
Rest Periods: 1 minute between exercises, 3 minutes between supersets

Superset 1:

Internal Dumbbell Rotation
25x12;30;10;20x8

Arnold Press
45x12;50x10;60x8

Superset 2:

Dumbbell Shrugs
80x12;90x10;95x8

Cross Cable Lateral Raises
30x12;20x10;30x8

Superset 3:

Rear Dumbbell Raises
30x12;25x10;35x8

Twisting Dumbbell Press
60x12;65x10;70x8

NOTES:

Don't like cross cable raises for some reason. Not my fav.

Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Optimum Anabolics
Day 2/Week 12

Workout: Hyper-Adaptive
Diet: High Protein +1
Bodypart: Arms/Abs
Rest Periods: 1 minute between exercises; 3 minutes between supersets

Superset 1:

Preacher Curl
90x12;100x10;110x8

Cable Pressdown
90x12;100x10;110x8

Superset 2:

Close Grip Chin Up
8;8;7

Close Grip Bench Press
135x12;155x10;175x8

Superset 3:

Exer-Ball Crunches
12;10

Lying Leg Raises
12;10

NOTES:

Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Optimum Anabolics
Day 3 Week 12

Workout: Hyper-Adaptive
Diet: High Protein +1
Bodypart: Legs
Rest Periods: 1 minute between exercises, 3 minutes between supersets

Superset 1:

Leg Extensions
150x12;170x10;200x8

Backward Dumbbell Lunge
40x12;50x10;60x8

Superset 2:

Seated Calf Raises
90x12;135x10;160x8

Deadlifts
177x12;268x10;268x8

Superset 3:

Incline Calf Raises
180x12;360x10;540x8

Squats
225x12;275x10;295x8

NOTES:

Much better deads this time around.

Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

damn man, already week 12? it seems like i read this 2 weeks ago :P

jeff anderson said,

Stick with me for a minute and I'll explain.

You see, my wife was watching Oprah's show and I just, well…uh…happened to be walking by (no…really!) when I heard a doctor say something that finally turned the light on.

He was discussing weight loss and the drawbacks of "starvation diets".

The fact is that when people try to lose weight by reducing their calories to extreme measures, their body actually responds by storing more fat in an attempt to survive literal starvation!

he said that the muscle grows bigger the same way your metoblism works, some kind of confusing the muscle thing, i cant really find what he exactly said. He says he found a totally dofferent way to grow muscle but what im confused about is that this program isnt any different than any other program : / I dont see where he is trying to confuse the muscle that relates wit the metablism stuff. Does anyone see it? or was it just some quote to get peoples attention and make the reader get curious...

It's to get you interested of course!

And it's different. Look at Nav's journal. Look at this one. It's different from the other programs I've tried. It is confusing (muscle confusion) no doubts. Along with diet and such. It has very unique points that I've seen in no other program.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

11Dec04

197 lbs
17.5% BF (I think)
LBM 166.1 lbs
BF 30.9 lbs
total muscle gain 9.3 lbs
total fat gain 1.7 lbs
neck 16 in
chest 42
waist 35
arms 16
thighs 25
calves 15.5

I'm at my highest weight and the lowest body fat I've had since bulking.

My guess for the whole muscle/fat thing is this...

During my carb phase I messed up. Shortly after I started doing double cardio each day.

But when I started this program I was 186 lbs at 15.7% body fat.

Corrected the body fat percentage once I read the chart correctly.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Optimum Anabolics
Day 4/Week 12

Workout: Hyper-Adaptive
Diet: High Protein +1
Bodypart: Back
Rest Periods: 1 minute between exercises; 3 minutes between supersets

Superset 1:

Close Grip Cable Row
180x12;210x10

Wide Arm Lat Pulldown
125x12;137x10

Superset 2:

Hanging Row
100x12;110x10;110x8

Close Grip Lat Pulldown
137x10;150x10;162x8

Superset 3:

Straight Arm Pulldown
140x12;150x10;80x8

Assisted Chin-Ups
90x12;90x6;70x8

NOTES:

Again. Never thought I'd need the assisted chin-up machine but after this program, I just can't do any good pull-ups towards the end without a little help.

Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Optimum Anabolics
Day 5/Week 12

Workout: Hyper-Adaptive
Diet: High Protein +1
Bodypart: Chest/Abs
Rest Periods: 1 minute between exercises; 3 minutes between supersets

Superset 1:

Dumbbell Flye
35x12;45x10;50x8

Incline Bench Press
135x12;185x10;205x8

Superset 2:

Low Cross Cable Raise
30x12;40x10;50x8

Smith Press to Neck
135x12;155x10;185x8

Superset 3:

Exer-ball Crunches
10x12;25x10;35x8

Lying Leg Raises
12;10;8

NOTES:


Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Optimum Anabolics
Day 1/Week 13

Workout: Progressive Load
Diet: High Protein
Bodypart: Shoulders
Rest Periods: 1 minute between exercises, 2 minutes between supersets

Superset 1:

Cable Front Raises
60x12;70x10;80x5

Twising Dumbbell Press
60x12;70x9;80x8

Superset 2:

Rear Dumbbell Raises
35x9;40x10;45x5

Side Dummbell Lateral Raises
30x6;30x8;30x8

Superset 3:

Dumbbell Shrug
90x12;100x9;110x7

Arnold Press
50x9;60x8;65x8

NOTES:

Now Arnold Press number impress me! 65 lbs at 8 reps, with good form is damn good for that movement. It's not exactly easy.

Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Optimum Anabolics
Day 2/Week 12

Workout: Progressive Load
Diet: High Protein
Bodypart: Arms/Abs
Rest Periods: 1 minute between exercises; 2 minutes between supersets

Superset 1:

Dumbbell Concentration Curl
22x12;37x10;45x10

Cable Pressdown
150x12;200x10;150x5

Superset 2:

Barbell Curl
95x11;115x6;115x6

Close Grip Bench Press
155x12;185x9;205x7

Superset 3:

Twisting Crunches
12;10;8

Lying Leg Raises
12;10;8

NOTES:

Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Optimum Anabolics
Day 3 Week 12

Workout: Progressive Load
Diet: High Protein
Bodypart: Legs
Rest Periods: 1 minute between exercises, 2 minutes between supersets

Superset 1:

Leg Extensions
140x12;200x10;205x8

Lying Leg Curl
110x12;140x10;160x5

Superset 2:

Hack Squat Calf Raises
270x12;360x10;450x8

Squats
225x12;275x10;315x8

Superset 3:

Incline Calf Raises
360x12;450x10

Stiff-Leg Deadlifts
205x10;225x8;275x8

NOTES:

Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Optimum Anabolics
Day 4/Week 12

Workout: Progressive Load
Diet: High Protein
Bodypart: Back
Rest Periods: 1 minute between exercises; 2 minutes between supersets

NOTES:

This was like the other skipped workout. I got the stinking flu and there was no way I could do this. So I skipped it and will catch up where I left off when I get better.

Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Optimum Anabolics
Day 5/Week 13

Workout: Progressive Load
Diet: High Protein
Bodypart: Chest/Abs
Rest Periods: 1 minute between exercises; 2 minutes between supersets

Superset 1:

Dumbbell Flye
35x12;45x10;55x6

Bench Press
155x12;185x10;245x4

Superset 2:

Incline Dumbbell Flyes
30x12;40x10;50x6

Incline Dumbbell Press
70x8;80x8;95x4

Superset 3:

Bent Leg Crunch
12;10;8

Full Rotation Knee Raises
5;6;3

NOTES:

By far, it's the worst full rotation knee raises ever. I'm just having a difficult time at this part in the workout keeping my grip. I'm going to use the hooks or the straps next time. As I weight more, it's just a ****trying to do the knee raises, without swinging, all the while having my grip fail.

Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Optimum Anabolics
Day 1/Week 14

Workout: Progressive Load
Diet: High Protein
Bodypart: Shoulders
Rest Periods: 1 minute between exercises, 90 seconds between supersets

Superset 1:

Cable Front Raises
70x8;80x8;90x4;75x6

Arnold Press
45x12;60x8;60x8;50x8

Superset 2:

Rear Dumbbell Raises
25x12;30x10;35x8;50x4

Side Dummbell Lateral Raises
25x12;30x5;30x8;35x5

Superset 3:

Dumbbell Shrug
70x12;85x10;100x8;110x7

Barbell Press
135x8;135x10;155x2;155x5

NOTES:


Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Howdy dude!

Been a long time (my fault!). How's your body responding compared to MAX-OT and TP-PT??

Nice to see your site is kicking A$$ as usual.

Just as well but different. I don't have the same strenght gains I did with Max-OT but I do feel I'm doing better each time I do a week. More weight, more reps. I also feel that on the OA program, I'm getting more cardio in becuase of the reliance on supersets. Something that Max-OT did not do.

I never personally tried the TP-PT. But it sounds similar in the supersets and increased reps. So that by a particular week you are feeling the fatigue!

It has been a long time. Too long. Good to see you back.

Thanks for the compliment about DB. I think it is doing quite well.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Hi,

mda1125, I'm also following the OA program. I just started it last week, and now I'm nearly finished on the second week of my progressive load. I've started the program a few times in the past, about 2-3 times, but due to certain inconsistancies in my life, family problems etc I wasn't able to keep it up. Nor was my diet up to scratch.

Anyway, like I said, I started again last week following the program strictly, with a perfect diet and perfect text book form for each exercise. I've already gained 2 pounds of muscle in the first week and I'm due for another weigh in in two days at the end of the second week.

Anyway, congrats on following the routine this far. I haven't read all five pages yet, but what has your diet etc been like for these 12 weeks? Have you been consistant with it? How many days have you skipped? etc etc.

And how much have you noticed size increase during the hyper-adaptive cycles? And what have your protein deprivation cycles been like?

Also, are you folllowing this to gain weight or maintain your weight?

I'm looking to gain at least 2 stone before August before I go away. That leaves me just around 8 months.

Nice work on the journal by the way, I'll also post in it regular, that way we can keep each other updated.

I got to go now anyway, I'll post some more tomorrow when I got some more time.

TLS

Thanks! I've been a bit behind in updating what I have written down in my notebook but I plan on finishing up. I'm almost done with the 18 weeks.

I've been very consistent. I've only done the exercises listed. And I've only skipped 2 workouts. As far as the diet goes. I wish I had used FitDay more often and tracked my eating. I did well during the bulk phase but screwed up the low protein phase. I'm now doing a lot better on that low protein phase towards the end of this 18 week program.

I've noticed the most size on the high protein +1 right after a low protein phase. I've noticed my best strength increase on the low protein, progressive load phase.

Following each phase to gain weight.

I recommend you start your own journal in the Online Training Journal forum. Like Navigator has. This thread is primary as an ebook review and for any Q&As that people have about a workout or the program.

It takes dedication but so far, it's been well worth it.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Hmmm. I hate repeating myself.

Why does everyone keep calling me Navigator? A navigator is a guy that people hire when they're too incompetent to know where they're going. Naviators don't need to ask for directions. They would rather have that extra 200lb for fuel to go fast.

This is getting to be a pretty popular program. Pwolf is starting it and I've had several folks inquire about it. That's what happens when you have a program that actually works. People do your advertising for you.

RIP 2004-2007

I'm glad this program is becoming more in the open. As of now, it only has a few thousand cult followers and most of the internet world haven't heard of it, read it, or have just dismissed it as another scam of a sort.

I'm going to start a journal too, I'm only going to post my measurements up, weight etc. I'm not going to bother will each workouts sets, reps etc because that's not I want to report. I want to report just how much size and muscle gain is possible with this program, and in what time space.

It'll be more of a diary for me so that I can keep track of things really.

Optimum Anabolics
Day 2/Week 14

Workout: Progressive Load
Diet: High Protein
Bodypart: Arms/Abs
Rest Periods: 1 minute between exercises; 90 seconds between supersets

Superset 1:

Preacher Curl
85x12;90x10;105x7;125x5

Reverse Grip Cable Pressdown
60x12;70x10;70x8;80x8

Superset 2:

Twisting Dumbbell Curl
45x10;50x8;55x4;60x4

Lying Barbell French Press
95x12;115x9115x6;115x6

Superset 3:

No Abs

NOTES:

Seems to me that at the end of major body part workouts, I sure do miss a lot of direct ab work.

Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Optimum Anabolics
Day 3 Week 14

Workout: Progressive Load
Diet: High Protein
Bodypart: Legs
Rest Periods: 1 minute between exercises, 90 seconds between supersets

Superset 1:

Leg Extensions
160x12;190x10;200x8;205x8

Lying Leg Curl
110x12;120x10;140x8;160x4

Superset 2:

Seated Calf Raises
90x12;125x10;135x8;155x7

Squats
225x12;245x10;245x8;265x8

Superset 3:

Incline Calf Raises
270x12;360x10;360x10

Deadlifts
225x10;225x10;275x8

NOTES:

Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Missing a Deadlift and an Incline Calf set. Must be a typo, right?

RIP 2004-2007

No typo. Checked my log book. I ran out of time so I bailed.

I do remember Jeff saying that if you hit the 60 minute mark, you'd been idle too long. No matter what. Stop what you are doing and leave.

I ended up talking to a guy about my deadlift form. After that 3rd set, I opted to quit since I had chatted for like 10 minutes about it.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

<Smoke Clears>

Let's face it,...

Anybody who has followed my journal knows that I've been behind in posting my daily workouts. And while that is no excuse I can assure you that I've kept very detailed notes in the actual printouts I took to the gym along with staged measurements.

If you have read thru this journal, I think you get the idea of what kind of program it is. Naviator's journal is similar.

It's hardcore!

So let's go to the bottom line:

Week 1 Measurements:

186 lbs
15.7% BF (I think)
LBM 156.8 lbs
BF 29.2 lbs
total muscle gain N/A
total fat gain N/A
neck 16 in
chest 42
waist 34
arms 16
thighs 24
calves 15.5

Week 18 Measurements:

199 lbs
15.7% BF (I think)
LBM 167.8 lbs
BF 31.2 lbs
total muscle gain 11.0 lbs
total fat gain 2.0 lbs
neck 16 in
chest 42.5
waist 35.5
arms 16.25
thighs 25
calves 15.7

Total Gain:

11 lbs of muscle and 2 lbs of fat

Notes:

This is not a joke. I've gotten several comments in the last stages of this program from people I work out with every day. 80% of them are like "dude... wtf are you doing. You have gotten a lot bigger." One guy who is yoked, I was joking that I was "on the juice." He said it looks like you've been training pretty hard to me. Another comment was that "I was ripping out of my skin."

Sure, these were over the top comments but bottom line is, there is a very noticible change. I can tell as well. My strenght is up. I've gained weight even with adding cardio 3-4x a week I'm still increasing.

I've also printed out another full journal and I'm doing the program again.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Is there any way you could give an example diet for your high protein and high protein+1 phases?

Try looking at my FitDay journal between the entry times. I thought I was pretty good about entering that.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

I looked at your journal, but I don't think it keeps data that far back or something because it wasn't there. No big deal. I had another question. In some of your exercise the reps are like 12,10,7,5 or 12,10,6,4 and I was just wondering what was the target reps 12,10,8,8 or was it lower than that? Also, I am a new member and really enjoy your site. It has a lot of great information on it. Keep up the good posts.

It was 12,10,8,8 and sometimes 15!

The program goes thru stages of progressive loads and then hyper-adaptive. So you aren't always going heavy and to failure the whole 18 weeks. Nor are you always doing so many damn sets and reps.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Which, in your mind, is a more effective program? Max-OT or Optimum Anabolics?

Hard to say

I've used both. And I wouldn't give up either. Max-OT was very helpful in getting me to shorten my workouts and get stronger. Optimum Anabolics took that to different level with supersets and variable rest periods.

Maybe think of it not in terms of more effective but print out both and cycle between the two.

I wouldn't want to just keep doing either of them indefinately. Variety is the key. They are both excellent programs.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

This is after the Optimum Anabolics program.  I am on my 2nd time but just fended off a nasty cold.

I'm 189 lbs in this picture and I've lost a good handful of fat around my mid-second in the back.  Can't see from this picture but I grab daily.




[image]local://2/FE96B3F9C0174B5AADBE619963DB6FFC.JPG[/image]

Attached Image(s)

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Nice man, thats how i want to look, but i think the face surgery will be costly

I still need to drop a few lbs of fat.. but overall.. I'm very happy.

Face surgery is getting cheaper.  I'd just opt for the body, leave the face and go for a full body wax! 

Have you tried this program yet?  Or read Naviator's journal as well?

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Not yet, but I have bought the program, Its just a matter of deciding when i want to take a break like it recommends, and read the book and dedicate myself to it, I read through navs journal, but not all of it, Right not i am deciding i need to work on burning fat, so as of today I'm trying to eat 2200 calories, and 158 grams of protein, i am changing from high weight low rep, to med weight high rep, and i will be adding cardio in, when i'm not tired, and on the weekend when i am usually bored.  I think I might track my progress.  Which thermogenic's do you recommend?

Last one I tried and liked was the Avant Labs H.E.A.T. Stack.

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

what is grabbing?

MDA, what kind of supplements were you on?

Creatine
Protein (Muscle Milk)
Fish oil
Multi-vitamin
Glucosamine
Saw Palmetto

Marc C. David - NGA CPT
Author of NoBull Bodybuilding
www.nobullbodybuilding.com

Hello
 
I Just received my Optimum Anabolic e-book. It sure seems like a lot of fat to be consuming. For myself it’s 115g of fat per day, my weight is 215 lb. are you following the diet as set forth in the e-book?
 
Thank’s
Sonny