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Pain in the... Optimum Anabolics

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Pain in the... Optimum Anabolics - 5/30/2005 9:47:44 AM

8pack

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From: Boca Raton, FL
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Optimum Anabolics

I have recently bought the program because I found it for cheap and I had started slacking with the whole taking care of my body. I have read the whole program word by word. I was planing on starting today but I dont think its gonna work out, I still havent started to read the Workout which has some more stuff to read too. Im gonna try to make the program as perfect as Marc's and Naviator's but I have no idea whats about to happen within the next couple of days :/

I guess I'll just start next monday, Im still trying to figure out how to keep my daily food intake calculated. Marc, Nav you got any tips? I dont think Jeff's tips are gonna help me out with the whole counting up the nutrients.

< Message edited by 8pack -- 5/31/2005 2:30:44 PM >

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RE: The Big Come Back - 5/30/2005 9:49:47 AM

The Sheep Man

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Does it look dificult to follow the plan... I haven't read it because i want to use it as a plateau breaker

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RE: The Big Come Back - 5/30/2005 9:57:33 AM

8pack

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My Calculated Daily Needs

High Protein Weeks
3000 Calories
165 grams of Protein
290 grams of Carbs
130 grams of Fat

Low Protein Weeks
2900 Calories
30 grams of Protein ---- right after workout
360 grams of Carbs
160 grams of Fat

Immediate Take In's After Workout
40 grams of Protein
100 grams of Carbs
30 grams of Fat

< Message edited by 8pack -- 5/30/2005 10:04:33 AM >

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RE: The Big Come Back - 5/30/2005 10:01:48 AM

The Sheep Man

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holy crap! ahahaha... the diet is strange :)

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RE: The Big Come Back - 5/30/2005 5:40:51 PM

8pack

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From: Boca Raton, FL
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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

Barbell Military Press
60x12;65x10;70x5

NOTES:

-Woooooh, what a workout. Shrugs were a dumb idea, it was way too light, kinda wasted an exercise, other then that I felt like a machine, I dont think i missed a second on the rests, I did everything perfectly on time.

-The horrible thing was, i never though of one thing(i workout at home), MY DUMBELLS ARE ADJUSTABLE ONES!!! GAAHHH!!! it was terrible, It takes exactly 55 seconds to put it out and put different weights on. I didnt get any rest between the sets and I only got a minute or less between supersets. I dunno how but I actually got through it, saying to myself, no f-ing way im givin up. the only relaxing part was the last superset where I picked a DB exercise and a BB exercise.

-Man, Im so lazy, I copy pasted Marc's routine just because I had done the same thing except the very last set which was barbell military.

< Message edited by 8pack -- 5/31/2005 2:29:39 PM >

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RE: The Big Come Back - 5/30/2005 7:37:54 PM

8pack

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oopps didnt realize Marc included the weights for the exercises! haha I guess i copied that too

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RE: The Big Come Back - 6/11/2005 1:06:01 PM

Vario

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I was gonna say that was pretty impressive weights.

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RE: The Big Come Back - 6/13/2005 4:40:33 PM

DaMann

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From: Grand Haven, Michigan
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same

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RE: The Big Come Back - 6/13/2005 5:10:12 PM

Marc David

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From: Bay Area -CA
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Just use FitDay to track the diet. It will show you total calories and a breakdown of carbs, proteins and fats in a nice pie chart.

It's what I used and it worked well enough.

I stopping using it to track when I hit the low protein phase.

Big mistake as I believe I ate too many carbs and gained weight. So if you can, just track your diet using FitDay every day. I know it's tedious but it's the only way you'll know how close or not so close you are to sticking to the plan you have laid out.

P.S. Even in a gym where the weights are laid out for you, it's not an easy routine once things get moving. But just do your best. I know I took too much rest on a few sets changing the weights on the squat rack. It's a hard program man. No doubt about that.

< Message edited by mda1125 -- 6/13/2005 5:11:36 PM >

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RE: The Big Come Back - 6/26/2005 7:35:17 AM

Naviator

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From: Frankfort, KY
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I ended up having the same thing every day for a few of the meals. If you can stand to do that it removes a lot of variables. Stock up on chicken breast, tuna, whole wheat, olive oil, and skim. Good luck, bro!

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