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

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

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

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

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

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

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

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

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

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

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

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

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?

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

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]

Attached Image(s)

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

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

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

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

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

ORIGINAL: mda1125

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

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

Forum Rules & Guidelines

[image]http://www.bodybuildingjournal.com/bodybuilding/images/bbjbanner.gif[/image]

The haircut is similar.

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

Im just playing with ya, but from that "before" pic, you're definetly adding some good size. Are you going to add a cutting cycle soon? I've been following you and this program and it looks like it has some good value to it.

Forum Rules & Guidelines

[image]http://www.bodybuildingjournal.com/bodybuilding/images/bbjbanner.gif[/image]

I don't think I can cut for some time. I'm like a reverse-8pack. If I see any muscle loss, I freak out. And it's pretty much impossible to cut and not lose any muscle.

However, if I get back to above 15% body fat, I will have to do just that. As I see no benefit to gaining muscle while being around the 20%. I'm thinking that I will do Tom's program again in the A to Z Fitness ebook while doing a cutting diet. It's a quick program, easy to follow and not quite as hardcore as this one. Which I wouldn't recommended for anybody on a cut. This is a bulk program.

Although there are formulas in the book if you want to maintain or lose weight. But honestly, if you want to bust thru the workout like it says, and you are going for the heaviest weight you can do in the rep ranges, I would much rather be on a bulk then a cut to do this thing.

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

Optimum Anabolics
Day 5/Week 2

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

Superset 1:

Dumbbell Pullover
70x12;75x10;85x8;95x7

Dumbbell Press to Neck
55x12;60x10;65x8;70x8

Superset 2:

Incline Dumbbell Flye
40x12;45x10;50x8;55x8

Dummbbell Press
70x12;75x9;80x5;75x4
Superset 3:

Bent Leg Crunches
12;10;8

Lying Leg Raises
12;10;8;8

NOTES:

Since I didn't have a spotter, I did the press to the neck with dumbbells. It was easy enough. Just was much higher up on my body then a normal dumbbell press. But it did feel good. Although the Smith machine presses really were better. However, in the observance of safety, I opted to go that route.

I felt strong. I whipped thru this routine. And stuck with the time limitations. Breathing was good. I was feeling it. I did a very good set of flyes with the 55 lbs.

What I like about this so far, is that I get to pick exercises from the tables in the front of this book. So the variety is great. I'm not doing the same exercise first every time. So I'm getting a lot stronger on exercises since I'm mixing it up. I feel the additional sets are killing me! And the shorter rest periods are brutal. But I look forward to doing something different every 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

Cardio today. Interval training. Awesome.

Made the mistake of having a Meso-Tech bar by Muscletech after. Within minutes of finishing that bar I had cramps that lasted for 20 minutes. That bar *SUCKS* Low quality. Over-priced. I have no idea why I ddi it. Had collegen in it to keep the bar together. Incomplete proteins and such. Thumbs down.

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

The haircut is similar.

you and the hair cuts

Optimum Anabolics
Day 1/Week 3

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

Superset 1:

Front Dumbbell Raises
25x12;30x10;30x8;35x8;25x15

Twising Dumbbell Military Press
50x12;50x10;55x8;60x8;45x11

Superset 2:

Dumbbell Shrugs
75x12;80x10;90x8;100x8;75x15

Cross Cable Lateral Raises:
20x12;20x10;10x8;30x6;15x15

Superset 3:

Rear Dumbbell Raises
30x12;35x10;40x5;30x8;20x15

Arnold Press
35x12;40x7;35x8;45x7;25x15

NOTES:

5 sets! Jesus. Talk about pushing it to the limits. With only 30 seconds between exercises, I really couldn't slam the weight. I had to be a bit more humble and go lighter but it sure felt damn heavy. 90 seconds between supersets was just enough time to catch my breath.

Now this is Week 3. Overtraining is catching up to me. Even with the weights listed above, I was and still am feeling it. I cannot even imagine at this point what a leg day will feel like. Nor am I looking forward to configuring the squat cage into deadlifts that quickly. It was hard enough the last time. However, this routine certainly is pushing my limitations. I do believe I could have done a bit more weight. If I can do 12 reps and that is the goal I'm almost at failure. A couple of times I needed help on that last rep. I think I'm pushing it but maybe not enough??

Pace was awesome. All this in about 40 minutes. Didn't take any longer then the last 2 weeks. But I did 1 more set for each 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 2/Week 3

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

Superset 1:

Reverse Grip Barbell Curl
50x12;55x10;60x8;65x8;55x15

Cable Pressdowns
120x12;140x10;160x8;190x8;150x15

Superset 2:

Barbell Curl
60x12;70x10;80x8;90x8;65x15

Dumbbell French Press
35x12;40x10;45x8;40x8;30x15

Superset 3:

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

Twisting Hanging Knee Raises
12,10,8,7,11

NOTES:

Oddly enough, tendonitis was not an issue tonight. Not at all. However, this arm workout had me huffing and puffing again. It was hard. I think I could have done more weight. But the twisting hanging knee raises was a killer.

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 3

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

Superset 1:

Leg Extensions
150x12;160x10;180x8;190x8;140x10

Lying Leg Curl
110x12;120x10;130x8;140x7;70x15
Superset 2:

Seated Calf Raises
45x12;90x10;135x8;135x8;90x15

Deadlifts
135x12;221x10;2210x8;265x8;221x15

Superset 3:

Hack Squat Calf Raises
180x12;180x10;270x8;360x8;180x15

Squats
135x12;221x10;265x6;265x8;135x15

NOTES:

Okay. I think I saw a thread on overtraining. And I can tell right now that I'm on the overtraining path. I can't beging to describe how difficult this leg workout really was. IT WAS TOUGH! Honestly, I don't think I've ever worked out this hard in my life. 30 sets for legs is *insane* Why am I doing this? Looking at next week I'm excited that it's not going to be such hell. Oh and 30 seconds between sets is nuts. Oh and yeah, deadlifts and squats.... that is just crazy.

Still a damn good leg day! Probably one of the best I've had in a long time.

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 3

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

Superset 1:

Close Grip Cable Row
160x12;120x9;190x7;210x5;110x15

Assisted Wide Arm Chin-Up (needed the weight assist on this one)
12;10;8;8;15

Superset 2:

Straight Arm Pulldown
130x12;140x8;150x7;160x6;100x15

Close Grip Lat Pulldown
125x8;125x9;137x7;150x6;87x15

Superset 3:

Hanging Row (Bent Over Barbell Row)
95x12;95x10;115x8;115x8;65x15

Wide Arm Lat Pulldown
112x12;112x10;125x8;137x8;87x15

NOTES:

If anybody wants to know what overtraining is, I suggest Week 3 of Optimum Anabolics. At first, whatever. But after legs, I woke up today feeling sooooooo tired. Soreness has sort of set in. But before I've even taken a breath, I'm doing back this afternoon. Damn. Now here's the funny thing.

I'm pumped as hell and I feel totally worked! Tired. Fatigued. I can already feel a tiny bit of DMOS in my back already. But my weights are slowly going down...down....down. I mean, pulldowns with 112 lbs?

Then again take a *CLOSE* look at what I did above. I did that in 43 minutes.

So don't think for a minute this took me 2 hours in the gym. I was moving at a hell of a fast pace. And really, I guess the weight isn't so bad considering that I basically had no rest and I did 5 sets of everything. So that's 30 sets in 43 minutes.

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 have to say this program looks rather interesting, I'm quite intrigued. lemme know how it goes. As I'm sure you've read a hundred times I'm trying to pack on the mass so if this works for you make sure to let me know so I can start it as well. good luck

I'm inputting my workouts and thoughts for each workout. If I skip one... I input that too. Just keep following this. By the time I'm done, I should have the full 18 weeks.

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

Optimum Anabolics
Day 5/Week 3

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

Superset 1:

Low Cross Cable Raise
40x12;50x10;60x8;65x5;30x15

Incline Dummbbell Press
60x12;65x10;70x8;80x8;55x15

Superset 2:

Dumbbell Pullovers
65x12;70x10;80x8;95x5;55x15

Smith Press to the Neck
135x12;185x10;195x6;205x8;95x15

Superset 3:

Bent Leg Crunches
12;10;8;8;15

Lying Leg Raises
12;10;8;8;7

NOTES:

Ah the last part of the overtraining phase. Amazing that I could do the weight still. But it felt great, incredbilbe pump and I kept moving. Hardest part of this was just to keep going exercise to exercise. Talk about gruling! Doing 55 lbs for incline presses when you have to do them 15 times after so many sets was brutal. But I'm glad I opted for that weight and not the 70 lbs.

There's so much to this program. It's easy to follow but the training is only a small portion of it. There's the whole diet, rest, and other factors that are well laid out in Jeff's book. I'm just focused on my training in these journal entries right now.

If you are looking for something to do and are bored with your current situation. Then jump on board with me and prepare for a wild ride!

Tuesday's workout is looking n.i.c.e! Stay-tuned for that.

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

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

Just insane...I think I hurt myself reading this. I'm sore just thinking about it.

Pain is weakness leaving the body.

I thought I'd be a lot more sore. But I'm just sore. I think that's because I've been working out for a long time. It's not like I took a 2 week break and then did this. My chest is sore today no doubts. But this past week I've felt more tired like I couldn't recover as well. I went into the back workout still being totally dog tired from legs. Frankly I'm amazed I still have enough strength to push somewhere near my max presses. Although, it wasn't like I was going to pick up the 100 lbs for incline benches this time. Maybe next chest workout?

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