Optimum Anabolics -The Review

Seems like your opposing groups of muscles would be sore from a previous workout. Are you using any kind of creatine to help with cellular hydration? Does it feel worse if you don't take it? (If you even use it.) I've been using the V12 from Sans, it appears to assist with recovery. My time between sets has decreased without losing endurance. Still...sounds very intense.

Pain is weakness leaving the body.

I'm taking a product called CrE2 Creatine by ThermoLife. I always feel worse recovery-wise when I'm not on creatine.

Could be this is helping aid in some recovery. As I am physically able to do the workout. Regardless, it is an intense workout with or without supplemental aids.

For the record, I've been taking CrE2 before starting this program. So I'm juiced up on creatine for the Optimum Anabolics program. I believe Jeff does mention creatine as one of his basic recommended supplements. No this particular product but creatine in general.

CrE2 Creatine by ThermoLife

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

Optimum Anabolics
Day 1/Week 4

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

Superset 1:

Front Dumbbell Raises
25x12;30x10;25x8

Barbell Military Press
95x12;115x10;135x8

Superset 2:

Dumbbell Shrugs
90x12;95x10;100x8

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

Superset 3:

Rear Dumbbell Raises
30x12;35x10;30x8

Arnold Press
30x12;40x10;45x8

NOTES:

Total relief! I kept wondering I had worked out since this wasn't like the rest. I did my sets. I did the weight. In fact, I did as much weight as I normally do if not a tiny bit more but I didn't feel as smashed. I got more rest between exercises and a ton more rest between supersets. This time, when I left the gym, I wasn't drenched in sweat.

But I feel good. Last week I just was not recovering. Hungry as hell. Tired.

This is a nice change of pace. I'm sure my body was ready for another all out assult.

In fact I know this is sort of true becuase when I've done Max-OT and really pushed myself for 8 weeks and then take a week off. I feel I grow more in that week then I did in the last 8 just by letting my body recoup.

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 4

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

Superset 1:

Dumbbell Concentration Curl
27x12;30x10;45x8

Overhead Cable Extension
150x12;140x10;130x8

Superset 2:

Close Grip Chin Up
10;10;6

Close Grip Bench Press
115x12;135x10;155x8

Superset 3:

Bent Leg Crunch
12,10,8

Twisting Hanging Knee Raises
10;10;8

NOTES:

Nice to have an arm day where I just get a nice pump but don't overtrain. I don't know if I can say that I feel my arm workout today but I feel more "full" in general.

One thing I like about this not going to failure is I can do more weight. Especially since I'm not moving as fast between exercises and sets.

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 4

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

Superset 1:

Forward Dummbbell Lunges
50x12;60x10;50x8

Lying Leg Curl
120x12;130x10;140x8

Superset 2:

Seated Calf Raises
70x12;120x10;140x8

Squats
225x12;245x10;275x8

Superset 3:

45 Degree Calf Raises
360x12;410x10;410x8

Deadlifts
199x12;243x10;309x5;199x12

NOTES:

Well considering.. my deadlifts have gone up. 309x5 is a good set for me. And that is after squats and the rest! Wasn't too sore the next day either. Meaning, I could have done more. But the point of the program at this point is not to go to failure. Really got good depth on my squats. Parallel easy. And that's not bad at 275 lbs.

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 4

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

Superset 1:

Hanging Row (Bent Over Barbell Row)
135x12;155x10;175x8

Wide Arm Chin-Up
12;5;4

Superset 2:

Straight Arm Pulldown
150x12;160x10;165x8

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

Superset 3:

Twising Dummbbell Row
60x12;70x10;75x8

Wide Arm Lat Pulldown
112x12;125x10;150x8

NOTES:

That twising dummbbell row was great. You start with the palms facing backward and end with them facing your body. It's just a nice, normal slight twist on the way up. I totally felt that. *SQUEEZE* at the top of the motion. Now I wasn't dead after this one but I can still feel it as I'm typing.

Great back workout. Pumped. And I mean the blood was flowing.

Plus I had a little bet with a guy I know. He said I weighted more then him. Protein shake to the winner. I won! I weighted in at 190.5 in the AM. He was just about 3 lbs heavier then me.

I feel like I'm losing fat now and gaining muscle. I mean, I'm not any weaker on anything whatsoever. Or at least I don't feel like it.

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 4

Workout: Progressive Load
Diet: High Protein
Bodypart: Chest/Abs
Rest Periods: 1 minute between exercises; 3 minutes between supersets

Superset 1:

Dumbbell Flyes
40x12;45x10;50x8

Barbell Bench Press
155x12;185x10;225x8

Superset 2:

Low Cross Cable Raises
40x12;50x10;40x8

Incline Dumbbell Press
60x12;70x10;85x8

Superset 3:

Exer-ball Crunches
12;10;8

Haning Leg Raises
12;10;8

NOTES:

Nice pump. Nice switch of exercises. I noticed that I still have strenght. 225 lbs for 8 reps isn't 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 1/Week 5

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

Superset 1:

Front Dumbbell Raises
25x12;30x10;35x8

Arnold Press
25x12;40x10;50x8

Superset 2:

Dumbbell Shrugs
85x12;110x7;95x8

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

Superset 3:

Rear Dumbbell Raises
30x12;35x10;30x8

Dumbbell Twisting Press
50x12;60x10;65x8

NOTES:

I don't think I've done side dummbbell lateral raises with the 30 lbs in such good form. Feel very strong on this workout.

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 5

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

Superset 1:

Reverse Grip Barbell Curl
60x12;60x10;70x8

Cable Press Down
160x12;180x10;205x8

Superset 2:

Hammer Curl
30x12;35x10;40x8

Lying Dumbbell French Press
40x12;45x10;50x8

Superset 3:

Twisting Crunch
12,10,8

Hanging Knee Raises
12;10;8

NOTES:

Good arm pumps. I swear I could hang a 45 lbs off the cable machine somehow and still do cable press downs. As I was doing my arm workout... I noticed a much larger dude pushing away and struggling at much lower weights. I guess he believed in the fatigue method.

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 5

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

Superset 1:

Leg Extensions
120x12;160x10;180x8

Lying Leg Curl
120x12;130x10;140x8

Superset 2:

Hack Squat Calf Raises
180x12;180x10;270x8

Smith Squats
225x12;275x10;305x8

Superset 3:

Seated Calf Raises
90x12;125x10;135x8

Deadlifts
133x12;221x10;309x8

NOTES:

Now doing 309 lbs for deadlifts on the same day as squats for a good 8 reps isn't bad.

Smith squats were odd. I didn't want to do them but the cage was taken so I had no choice but to keep moving. Interesting though. Haven't done them in a long time. I felt much more on my quads and glutes. Much less in terms of having to balance the weight. Which is an obvious observation.

What I really like so far is the feeling of strength. I don't feel as bombed as I did doing 5 sets of this stuff with little rest between sets. I can tell I'm doing pretty well and not in the overtraining zone.

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 5

Workout: Progressive Load
Diet: High Protein
Bodypart: Back
Rest Periods: 1 minute between exercises; 3 minutes between supersets

Superset 1:

Close Grip Cable Row
160x12;180x10;190x8

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

Superset 2:

Hanging Row (Bent Over Barbell Row)
135x12;135x10;155x8

Wide Arm Lat Pulldown
112x12;125x10;150x8

Superset 3:

Twisting Dumbbell Row
70x12;65x10;75x8

Assisted Chin Ups
120x12;110x10;90x8

NOTES:

Nice back workout. I'm liking the twisitng dumbbell rows. It's an interesting movement. A new "twist" on an old exercise.

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 5

Workout: Progressive Load
Diet: High Protein
Bodypart: Chest/Abs
Rest Periods: 1 minute between exercises; 3 minutes between supersets

Superset 1:

Incline Dumbbell Flyes
30x12;40x10;50x8

Weighted Incline Pushups
12;10;8

Superset 2:

Dumbbell Pullover
75x12;80x10;90x7

Smith Press to Neck
185x12;195x10;215x8
Superset 3:

Bent Leg Crunch
12;10;8

LyingLeg Raises
12;10;8

NOTES:

Love those Smith Press to the Neck!

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 6

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

Superset 1:

Front Dumbbell Raises
25x12;30x10;35x8

Arnold Press
35x12;45x10;55x8

Superset 2:

Dumbbell Shrugs
85x12;95x8;100x6

Side Dummbell Lateral Raises
25x12;27x10;30x8

Superset 3:

Rear Dumbbell Raises
30x12;35x10;30x8

Barbell Military Press
115x12;115x10;135x8

NOTES:

Okay workout. Nice pump. Arnold Press are coming along well. Not overly impressed with the barbell presses but without a spotter I guess mentally I didn't feel like bumping it up. Shrugs were not to my best. Traps could have done more but I just couldn't hold onto the weight. I'm either in need of a break or in need of straps minus the bulky gloves.

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 6

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

Superset 1:

Dumbbell Preacher Curls
25x12;30x10;40x8

Cable Press Down
90x12;110x10;120x8

Superset 2:

Barbell Curl
95x12;95x10;115x7

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

Superset 3:

Bent Leg Crunch
12,10,8

Full Rotation Knee Raises
12;10;8

NOTES:

I think I really like dumbbell preacher curls. Great stretch. Better pumps.

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 6

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

[NOTES:

Had to skip this one. With my travel last week, I needed to in order to get back on track.

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 6

Workout: Progressive Load
Diet: High Protein
Bodypart: Back
Rest Periods: 1 minute between exercises; 3 minutes between supersets

Superset 1:

Close Grip Cable Row
160x12;190x10;210x8

Straight Arm Pushdown
190x12;160x10;180x8

Superset 2:

Hanging Row (Bent Over Barbell Row)
135x12;135x10;165x8

Close Grip Lat Pulldown
150x9;137x8;150x8

Superset 3:

Twisting Dumbbell Row
65x12;70x10;80x8

Assisted Wide Grip Chin Ups
110x12;90x10;80x8

NOTES:

I totally feel strong on my back now. I have a feeling that when I go back to progressive overload, to failure, I am going to go HEAVY!

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 6

Workout: Progressive Load
Diet: High Protein
Bodypart: Chest/Abs
Rest Periods: 1 minute between exercises; 3 minutes between supersets

Superset 1:

Dumbbell Flyes
35x12;40x10;50x8

Bench Press
135x12;185x10;235x8

Superset 2:

Dumbbell Front Lateral Raises
25x12;15x10;25x8

Incline Dumbbell Press
70x12;75x10;80x8

Superset 3:

Incline Crunch
10x12;10x10;10x8

Hanging Leg Raises
12;10;8

NOTES:

Great workout. I really like the fact that I have this table of exercises right in the book, in my binder, so I can choose new stuff each workout easily. It lends itself to variety and continual soreness. I also felt strong on my bench press. 235 lbs for a flat bench right after doing flys isn't bad at all!

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 7

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

Superset 1:

Front Dumbbell Raises
30x12x35x10x40x8

Twisting Dumbbell Press
40x12;60x10;70x8

Superset 2:

Dumbbell Shrugs
100x12;110x8;100x8

Side Dumbbell Lateral Raises
25x12;30x8;35x6

Superset 3:

Rear Dumbbell Raises
35x12;35x9;40x8

Arnold Press
35x12;40x10;45x7

NOTES:

Nice shoulder workout! Except I don't like dumbbell shrugs. I'm at the 100 lbs no problem. But for some reason, the type of dumbbells after the 100 lbs are the big old iron ones. Can't get a stinking grip with straps or otherwise so it's not that I can't shrug anymore, it's more like I can't hold onto them anymore. Very awkward getting them off the rack. I am considering going to just barbell shrugs for sheer weight.

I cannot believe I was able to do the 40 lbs for front raises.

And the 70's for twisting dumbbell presses isn't so bad. I was able to pop it up better into position 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

Optimum Anabolics
Day 2/Week 7

Workout: Progresssive Load
Diet: LowProtein
Bodypart: Arms/Abs
Rest Periods: 1 minute between exercises; 2 minutes between supersets

Superset 1:

Dumbbell Preacher Curls
25x12;35x10;40x8

Overhead Cable Extension
150x12;160x10;180x5

Superset 2:

E-Z Bar Curl
65x12;85x10;105;10

Lying Dumbbell French Press
40x12;55x10;45x8

Superset 3:

Bent Leg Crunch
12,10,8

Full Rotation Knee Raises
12;10;8

NOTES:

Oh if I have the energy now to do the 180 overhead cable extension, what will I have for the next week? Bottom line is, I'm stronger now then 6 weeks ago. I have no doubts about that. Not strong in one exercise over another but just the entire body feels more pumped and stronger overall.

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 7

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

Superset 1:

Leg Extensions
140x12;170x10;200x7

Lying Leg Curl
110x12;140x10;160x5

Superset 2:

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

Deadlifts
132x12;221x10;221x8

Superset 3:

Seated Calf Raises
90x12;135x10;180x5

Squats
225x12;245x10;265x8

NOTES:

Probably the worst leg workout *EVER*. I did great on leg extensions but man...after that. Downhill. Granted I did beat a few bests but my deadlifts were weak and my squats were nothing spectacular. Bummed. But everybody is allowed one crappy day.

I blame it on:

1) Adjusting to low protein

2) There has been a fire up North in the Bay Area so air quality is crappy

3) It was muggy as hell in the gym and there was no fan and no A/C

Really #3 bugged me the most. I know most of you have been in your gyms and it was so hot, you started sweating almost too much and just felt like crap. That was how I felt today. Sort of heat sick. No energy. Too much sweat.

The nice part was I got a 1 hr+ massage after. So I can't tell you how good I feel now.

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 7

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

Superset 1:

Twisting Dumbbell Row
70x12;85x10;90x8

Close Grip Lat Pulldown
150x12;162x10;175x5

Superset 2:

Hanging Row (Bent Over Barbell Row)
100x12;110x10;110x8

Wide Arm Lat Pulldown
137x10'150x8;162x8

Superset 3:

Straight Arm Pushdown
150x12;150x7;150x8

Assisted Chin Ups
110x12;80x9;60x6

NOTES:

Doing those chin-ups is *HARD* Lowering the assisted weight really raised the intensity. Again it was muggy downstairs in the gym. Not always the ideal situation for a workout. I didn't feel weak or strong this time around. I did okay I think. A little better on some movements. Going from a lighter routine and then trying for progressive overload just works a new set of muscle fibers.

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 7

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

Superset 1:

Dumbbell Pullovers
70x12;90x10;100x6

Incline Bench Press
135x12;185x8;205x5

Superset 2:

Dumbbell Flyes
40x12;50x8;55x6

Smith Press to Neck
135x12;195x9;215x8

Superset 3:

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

LyingLeg Raises
12;10;8

NOTES:

I know I've said this before but the Smith Press to the Neck are awesome!

If you have no idea what I'm talking about then take a look at this article by Jeff Anderson. It expalins this particular movement quite well.

What Are Smith Press to the Neck

I weighted in at 191 lbs. Not too bad. I feel just as strong so far and this ended my first week of the low protein diet.

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

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

What sorts of worms and bugs are you sustaining yourself with right now? Still have full feeling after meals without protein?

RIP 2004-2007

A lot more fruits and veggies. I've also bought more healthy fat products like peanuts and almonds to munch on.

I don't feel as "full" but I'm not feeling quite as wierd either. I guess I'm getting used to it.

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

Optimum Anabolics
Day 1/Week 8

Workout: Hyper-Adaptive
Diet: LowProtein
Bodypart: Shoulders
Rest Periods: 1 minute between exercises, 90 seconds between supersets

Superset 1:

Front Dumbbell Raises
30x12;35x10;35x8;45x7

Twising Dumbbell Press
50x12;60x10;65x8;70x8

Superset 2:

Rear Dumbbell Raises
35x12;35x8;40x6;40x6

Side Dummbell Lateral Raises
25x12;30x6;30x7;30x6

Superset 3:

Dumbbell Shrugs
80x12;85x10;90x8;100x8

Arnold Press
30x12;40x10;45x8;55x6

NOTES:

Had the least amount of issues this go around with popping the dumbbells into position for the shoulder presses. Either I'm getting stronger or it's my technique of getting t hem into position is better. I'm frankly amazed that doing front raises with the 40-45lbs is now an option. Not too much swinging going on.

I have not done cable type shoulder exercises in a bit. I tried those for one workout and honestly didn't like it as much. Seems as if there is no way for the cables not to get in the way.

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 8

Workout: Progresssive Load
Diet: LowProtein
Bodypart: Arms/Abs
Rest Periods: 1 minute between exercises; 90 seconds between supersets

Superset 1:

Dumbbell Concentration Curls
40x12;45x8;50x3;45x5

Twisting Dumbbell Kickback
25x12;30x10;35x8;40x8

Superset 2:

Twisting Dumbbell Curl
40x12;45x5;50x6;60x4

Lying Dumbbell French Press
40x12;45x8;50x8;55x4
Superset 3:

Bent Leg Crunch
12,10,8,8

Hanging Knee Raises
12;10;8;8

NOTES:

I'm going to have to say it was impossible to burn out my biceps on the curls because my grip was failing. One the second set of dumbbell exercises, I have the 60 lbs going. Long before my biceps were done, I just couldn't hold onto the weights anymore. My forearms were screaming like somebody had a match to them. Sort of an injustice to the biceps and triceps but at the same time, it really worked my grip strength. And I'm quite pleased that I could pick up the 60 lbs like the old Max-OT days and still get a few reps out.

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 8

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

Superset 1:

Leg Extensions
150x12;170x10;200x8;200x6

Lying Leg Curl
110x12;130x12;150x6;140x7

Superset 2:

Hack Squat Calf Raises
360x12;360x10;380x8;400x8

Smith Squats
225x12;265x10;285x8;305x8

Superset 3:

Seated Calf Raises
90x12;90x10

Deadlifts
133x12;232x10;232x8;232x8

NOTES:

I think this is the new *WORST* workout ever. Everything was fine until squats and deads. I find it very difficult to load up the machines, get the bar into place, put the weights on and get moving in 90 seconds. So needless to say, I was huffing and puffing again. Mostly because the setup is brutal.

But as a side-note to those who might wonder why I quite on deadlifts? I'll tell you. There were two a-holes next to me... all juiced up, talking baby-talk to each other lifting next to nothing in terms of weight and for once, my concentration was gone. They were so annoying I had to just pack it up and go. Even when getting a drink of water I could hear them talking to each other, all the way across the gym. Just to each other!

One had a shirt on that said "Chicks don't dig skinny-fat dudes."

Honestly, it was the first time I saw the real sterotype of a juiced up dork too big for his baby-doll t-shirt live. Everything about somebody in our sport (dorky, loud, rude, steroids) was right next to me. I wished I had my video cam.

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

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

That really sux, dude. Especially when you don't have time to wait them out or make them quit. I tell you what, if I were you and I saw those ****s again-I would take a well spent twenty minutes annoying the crap out of those guys while they were working out to see how they like it. Bouncing a ball on the wall over their heads and making loud grunting noises works great. If they want to come to fistcuffs, game on. You have just as much right being there doing what you are doing, so if somebody wants to be an annoying jackass you either put up with it or beat them at their own BS. That's just Nav's way, so feel free to tell me I'm full o' ****.

RIP 2004-2007

Optimum Anabolics
Day 4/Week 8

Workout: Progressive Load
Diet: Low Protein
Bodypart: Back
Rest Periods: 1 minute between exercises; 90 seconds between supersets

Superset 1:

Wide Arm Cable Row
150x12;160x10;180x8;210x5

Wide Arm Lat Pulldown
125x12;137x10;150x8

Superset 2:

Straight Arm Pulldown
160x11;170x7;180x5;190x4

Close Grip Lat Pulldown
137x12;150x10;162x6;175x5

Superset 3:

Twisting Dumbbell Row
65x12;70x10;80x8;85x8

Assisted Chin Ups
120x9;110x8;100x6;90x6

NOTES:

I was personally impressed with my numbers. And here's a kicker. Even on this low protein thing, I actually am much stronger then I would have guessed.

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 8

Workout: Progressive Load
Diet: LowProtein
Bodypart: Chest/Abs
Rest Periods: 1 minute between exercises; 90 seconds between supersets

Superset 1:

Low Cross Cable Raises
40x12;50x10;60x7;65x5

Bench Press
135x12;205x10;225x8;245x4

Superset 2:

Incline Dumbbell Flyes
35x12;40x10;50x8;60x6

Dumbbell Press
70x10;80x7;90x4;80x7

Superset 3:

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

Full Rotation Knee Raises
8;6;5;5

NOTES:

Those full rotation knee raises are murder!

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

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