Optimum Anabolics -The Review

Optimum Anabolics
Day 1/Week 1

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

Superset 1:

Front Dumbbell Raises
25x12;30x10;30x8

Arnold Presses
30x12;45x10;50x8

Superset 2:

Dumbbell Shrugs
70x12;85x10;95x8

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

Superset 3:

Rear Dumbbell Raises
25x12;30x10;30x8

Twisting Dummbell Military Press
60x12;65x10;70x5

NOTES:

Using the 70 lbs for the last set was lame. I shouldn't have done that. Too much struggling to get the weight up. Little did I realize just how burnt my shoulders were at this point. I got out 5 good reps once the weight was up, but lowering it to the 65 lbs or the 60 lbs would have been smarter. Maybe it I started with this exercise I could have hit the big weights but not at this point. Arnold Presses were by far my best. 50 lbs on those with strict form is GREAT.

Nutrition was awesome today. I can totally feel like I'm fuller. Well feed and on a bulk. But not bloated.

Workout only lasted 45 minutes with a maximum cap of 60 minutes. So I did well. Kept moving.

*STATS*

Using the Myo-tape measure
Anabolic Growth Tracker program

186 lbs
15.7% body fat
156.8 LBM

Neck: 16
Chest: 42
Waist: 34
Arms: 16
Thighs: 24
Calves: 15.5


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

Optimum Anabolics
Day 2/Week 1

Workout: Progressive Load
Diet: High Protein
Bodypart: Arms/Abs
Rest Periods: 1 min between exercises, 2 min between supersets

Superset 1:

Dumbbell Concentration Curls
30x12;40x10;40x7

Overhead Cable Extensions
100x12;130x10;155x8

Superset 2:

Close Grip Pullups
8,9,7

Dumbbell French Press
35x12;40x10;45x8

Superset 3:

Bent Leg Crunch
12,10,8

Twisting Hanging Knee Raises
8,10,8

NOTES:

Since the tendonitis in my left arm is bugging me, the concentration curls were tough. I felt pumped. I had my watch this time so I took my 1 min between exercises and 2 min between supersets. I had a pretty good workout. I can still feel it. My shoulders are sore from yesterday. And I spent a total of 35 minutes in the gym today. But I didn't take any breaks. No chit chatting. Just moved along hard and fast.

Twisting hanging leg raises were a bear! I thought oh big deal...12 reps for the first set. I only got 8 since I rarely work my abs directly. And I was not used to that exercise. I'm pretty sure if I do them again, I will get the 12 but it was pretty intense.

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

Optimum Anabolics
Day 3/Week 1

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

NOTES:

Wow. Easy leg day. It's really easy when you forget your gym gear and end up in the parking lot looking for your shorts, realizing you don't have them and knowing there is no way you are doing lunges and squats in jeans.

While I was upset I missed a workout, my legs are pretty decent. I opted to ride the exercise bike when I got home.

On this program, since it's a 5 day routine, there's really no good time to "make-up" a missed workout. So I'll do tomorrow's with back. Which is what it was anyway. Legs will just have to wait until next Wednesday. Bummer but it happens.

Sucks that it happened on Day 3 of the program.

FYI, I'm sore! Arms and shoulders. And ABS from those twising hell things.

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

Optimum Anabolics
Day 4/Week 1

Workout: Progressive Load
Diet: High Protein
Bodypart: Back
Rest Periods: 1 min between exercises, 2 min between supersets

Superset 1:

Close Grip Cable Row
170x12;200x10;220x8

Wide Arm Lat Pulldown
175x9;162x8;150x8

Superset 2:

Hanging Row (Bent over barbell row)
135x12;135x9;145x7

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

Superset 3:

Straight Arm Pulldown
140x12;140x9;150x8

Assisted Chin Up
2;4;8

NOTES:

Awesome back workout! Pump was good. Strength was high. Overall, impressed with myself. The one mistake I made is doing pull-ups last? JOKE. I moved up to the assisted machine upstairs so I could get more then 2 reps out. I don't think I'll do a pull-up motion last again. I know I could have gotten maybe 12 out if I started with this. But ending? No way.

Get this. 35-40 minutes in the gym and I got all those sets out. I had my stopwatch. I moved fast. But I wasn't out of breath. But I was feeling it. I still can as I type an hour later. And I was breaking a sweat.

Immediately after I had a protein shake and a Cytomax recovery drink. That helped a lot.

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

Optimum Anabolics
Day 5/Week 1

Workout: Progressive Load
Diet: High Protein
Bodypart: Chest/Abs
Rest Periods: 1 min between exercises, 2 min between supersets

Superset 1:

Incline Dumbbell Flyes
35x12;45x10;50x8

Smith Press to Neck
185x12;205x10;215x8

Superset 2:

Dumbbell Pullovers
85x12;85x10;100x4

Incline Dummbbell Press
70x12;75x10;80x8

Superset 3:

Bent Leg Crunches
12;10;8

Hanging Knee Raises
12;10;8

NOTES:

Smith presses to the neck was interesting. I felt a nice pump and working of my upper chest muscles that I haven't felt. Not even with incline. I did have a spotter and I didn't use any crazy weight. But that bar was directly over my adam's apple. Oddly enough, I completely felt it in my chest. The very upper part. I really liked those and I'd never done them before.

Next day, actually that night, was totally sore.

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

Optimum Anabolics
Day 1/Week 2

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

Superset 1:

Front Dumbbell Raises
25x12;30x10;35x8;30x8

Arnold Press
40x12;45x10;55x8;60x5

Superset 2:

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

Dumbbell Side Lateral Raises
25x12;30x8;30x7;30x8

Superset 3:

Rear Dumbbell Lateral Raises
30x12;30x10;35x8;30x8

Barbell Military Press
115x11;115x10;135x8;135x5

NOTES:

Added an extra set to each exercise. But less between supersets. Had the stopwatch again, so no cheating on the time. This was a hard shoulder workout. I can fell it even now as I type 7 hrs later. Just awesome. Arnold presses were super as well. And having 60 lbs doing those is no joke. Those are a damn hard exercise. That sort of set the pace for the rest of the workout. Picking up the 30 lbs to do side laterals was a feat. I've not done that before in good form. I think I did pretty well. Very happy with today's workout.

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

was this the ebook i was waiting for?? because i dont see my post in here :\

and randomly picked a superset:

Superset 1:

Front Dumbbell Raises
25x12;30x10;30x8

Arnold Presses
30x12;45x10;50x8

do you go to positive failure on each lets say front dumbell raise?

ok i see this is the ebook im looking for from the link you posted :)

maaan, i got many questions :)

Rest Periods: 1 min between exercises, 2 min between supersets

if you rest a min between exercises, how is it a superset?

was this the ebook i was waiting for?? because i dont see my post in here :\

It is. I removed all other posts and moved this whole thread. It was before the "hurricane" Glad you are alive!

do you go to positive failure on each lets say front dumbell raise?

You can. Either go to failure or 1 rep before failure. I'm not doing any forced reps whatsoever. And sometimes I do not reach failure. But if I don't, then I bump up the weigh the next time or even the next set.

ok i see this is the ebook im looking for from the link you posted :)

if you rest a min between exercises, how is it a superset?

It was answered pretty well by Jeff Anderson, the author of this book. I asked the same question myself.

What is a superset?

Optimum Anabolics
Day 2/Week 2

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

Superset 1:

Dumbbell Concentration Curls
30x12;40x10;45x8;50x4

Overhead Cable Extensions
130x12;160x10;170x8;180x4

Superset 2:

EZ Bar Curl
65x12;80x10;85x8;85x8

Dumbbell French Press
45x12;40x10;50x5;40x8

Superset 3:

Exer-ball Dumbbell Crunch
25x12;20x8;20x8;20x8

Hanging Leg Raises
12;10;8;6

NOTES:


Felt good on this whole deal. *PUMPED* Could have done more weight on the EZ-bar curls. Maybe 90+? Less then 100 lbs though. I was feeling it.

I am including an over-due BEFORE picture. This is also listed in the DB gallery for my album.

FYI: I think with good lighting, a better camera, a tan...I could be a ripped as Kris' kitty! Seems like kitchen lighting, at night, with bright lights, never does justice.

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

[image]local://upfiles/2/F3652FE0BADB48A0A8B04D8C77CCA6D7.jpg[/image]

Optimum Anabolics
Day 2/Week 2

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

Superset 1:

Leg Extensions
140x12;150x10;160x8;180x8

Lying Leg Curl
130x12;140x10;150x6;130x8

Superset 2:

Seated Calf Raises
90x12;115x10;135x8;145x7

Barbell Squats
221x12;221x10;265x8;265x4

Superset 3:

Incline Sled Calf Raises
280x12;370x10;460x8;460x8

Deadlifts
135x12;221x10;265x8;309x4

NOTES:

If I told you I still felt my legs now can you imagine how sore I might be tomorrow? Since I skipped the first leg workout of this program, I felt like I had to push it. And you know what? I can do more weight. I did push it but I know I can probably go up on peg on the machines and add another 45 lbs to the others. It felt great. When I saw deadlifts and squats on the same day. I felt like life would be over. But it actually seems to have worked out. So far.

Good leg day!

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

Optimum Anabolics
Day 4/Week 2

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

Superset 1:

Straight Arm Pulldown
140x12;150x10;160x8;170x5

Wide Arm Chin-Up
8;4;5;4

Superset 2:

Hanging Row (Bent over barbell row)
135x12;135x10;155x8;155x5

Close Grip Lat Pulldown
162x9;162x6;150x6;150x7

Superset 3:

Close Grip Cable Row
160x10;170x9;170x8;200x8

Wide Arm Lat Pulldown
112x12;112x9;112x8;112x8

NOTES:

By the time I got to my wide arm lat pulldowns, my back was *TIRED* Really 112 lbs is nothing. But today, I honestly couldn't go with any more weight and keep tight form. I actually did some pretty significant personal bests on a few other exercises. The rest periods are shorter so that makes it difficult. Pretty much have to keep moving.

Weighted myself today. 193 lbs. I've made some type of gains. I'll have to take measurements tomorrow and figure out what type of gains they might be. Although I did a quick pinch test when I got home, well before dinner and the body fat levels are the same.

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

ORIGINAL: mda1125

[image]local://upfiles/2/F3652FE0BADB48A0A8B04D8C77CCA6D7.jpg[/image]

Nice photo. Is that guy on your ebook a self portrait?