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

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