hey everybody,
this is my first time doing an online training journal. im going to be following a slightly modified version of the optimum anabolic workout following mda1125's training journal and amybe naviators diet plan (at least most of it haha)

mygoals are to maintain my current muscle mass and trim fat for the season...i can only upload a few of my stats right now but hopefully i can get some more down soon

height: 6'1
weight: 207
age: 19.5
BF%: around 22%

hopefully someone out there will hear me and can give me some pointers on how to best procede


[image]local://22236/FAB42A84FAF34C53A41E2095CFF01600.gif[/image]

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

Front Dumbbell Raises
10x12;15x10;15x8

Arnold Presses
25x10;30x8;30x8

Superset 2:

Dumbbell Shrugs
40x12;40x10;40x8

Side Dumbbell Lateral Raises:
10x10;15x9;15x6

Superset 3:

Rear Dumbbell Raises (machine)
30x10;45x10;45x8

Twisting Dummbell Military Press
40x12;40x7;40x5
 
comments, quibbles, quotations:

first day on the the new workout, always brings some jittres to the lifts. on to the gym. there was about 50 high school kids sitting around in the lobby, i guess they were on lunch break. entertaining to see these 100 pound wonders eyes bulge as you hulk into the gym ( they were in the ping pong section. i know, my gym has a ping pong table, lord shoot me in the face) 
 
llifts were pretty good, i have to cheat on thoes front raises a bit and keep the waight firmly on the inside plane of my body or my shoulders crack. i think my joints are getting better form working out , anyone else have this experience???

hey man... I'm nearly done with my 4th week of the OA program. Glad to have another comrade give it a go. I'll give you some warning now tho... week 3 is hell. I absolutely loved every workout that week except for legs... I couldn't even finish it haha. Thought I was gonna die. That is the 30sec/1min week. Anyway, it's really easy to stay motivated with the intensity and pace of the program tho so just hang in there, it's not impossible. Just keep an eye on the stop watch and you're golden.  Well, let me know how everything goes... good to see someone else taking the journey with me. I'll be keeping an eye on your log and make sure to check mine out. There's a link in my sig, probably somewhere......

 

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

Superset 1:

Dumbbell Concentration Curls
20x12;25x10;25x10

Tricept pressdown
30x12;40x10;50x8

Superset 2:

Close Grip Pullups
5,4,10(assisted)

Dumbbell French Press
20x12;20x10;20x8

Superset 3:

Bent Leg Crunch
20,15,15

Twisting Hanging Knee Raises
10,10,10

 
comments, quibbles, quotations:
 
had a good one 2day, couldnt do alot of my cardio cause i had a driving lesson after(yea still shotty)

curls were easy , shoulda picked a higher weight. pullups were a BITCH! i forgot how hard thoes things are! i used to be a ble to do like 12 but i havent worked it i n a while so my max was 6 i think. oh well. bend leg crunches were surprisingly easy, im looking forward to the ab days were i can just use an exercise ball thoes challenge me alot more.

ne one have that exxperience of having pullups be way harder than everything else but situps relatively easy??

don't tell me you gave up on your dream of becoming a spartan?! you better be training and just not posting... or did I lose a fellow OA'er already?