RE: Psy's Optimum Anabolic Journal
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RE: Psy's Optimum Anabolic Journal - 6/23/2006 6:27:28 PM
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Psycorpse
Posts: 91
Joined: 5/29/2006
From: Amarillo, TX
Status: offline
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Day5/Week3
Progressive Load/High Protein/Chest&Abs
30 seconds between exercises, 1 minute between supersets
Superset 1:
Dumbbell Flyes 20x12/25x10/25x7/25x6/25x7
Dumbbel Press to Neck 20x12/25x10/25x8/25x8/25x7
Superset 2:
Dumbbell Front Lateral Raise 15x12/15x10/15x8/15x12/15x12
Incline Dumbbell Press 20x12/20x8/20x8/20x8/15x10
Superset 3:
Twisting Crunch 12/10/8/8/15
Hanging Knee Raise 12/10/8/8/15
Notes:
For some reason i really hated the Ab portion of this workout. I am usually really happy to exercise another body part that wasnt being tortured but i just didnt like them. I wanted to continue with my chest workout but i have to follow the routine if i really want to get any where. But i am feeling it now i dont think i could of handled another superset of chest. those DB presses to neck are killers cant wait to get a partner to do the smith machine version.
< Message edited by Psycorpse -- 7/8/2006 7:05:56 PM >
_____________________________
I use the Optimum Anabolics Program
www.optimum-anabolics.com
Started: April 2, 2007
Height: 6' 2"
Weight: 127 lbs
BF %: 6-10%
(in reply to Psycorpse)
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RE: Psy's Optimum Anabolic Journal - 6/28/2006 7:36:47 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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You still with us here?
_____________________________
RIP 2004-2007
(in reply to Psycorpse)
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RE: Psy's Optimum Anabolic Journal - 6/28/2006 8:03:53 PM
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Psycorpse
Posts: 91
Joined: 5/29/2006
From: Amarillo, TX
Status: offline
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yeahjust hadnt had time to get on. ill post my journal in a few days when i have more time.
_____________________________
I use the Optimum Anabolics Program
www.optimum-anabolics.com
Started: April 2, 2007
Height: 6' 2"
Weight: 127 lbs
BF %: 6-10%
(in reply to Naviator)
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RE: Psy's Optimum Anabolic Journal - 7/8/2006 7:11:05 PM
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Psycorpse
Posts: 91
Joined: 5/29/2006
From: Amarillo, TX
Status: offline
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Day1/Week4
Hyper-Adaptive/High Protein/Shoulders
1 min between exercises, 3 min between supersets
Superset 1:
Internal DB Rotation 15x12/20x10/20x10
Twisting BD Military Press 15x12/20x10/25x8
Superset 2:
Smith Machine Shrug 90x12/110x10/110x10
Side DB Lateral Raises 20x12/20x10/20x8
Superset 3:
DB Shrugs 45x12/45x10/45x8
Arnold Press 20x12/20x10/20x8
Notes:
So BORING!!!! I also need to up the weight.
_____________________________
I use the Optimum Anabolics Program
www.optimum-anabolics.com
Started: April 2, 2007
Height: 6' 2"
Weight: 127 lbs
BF %: 6-10%
(in reply to Psycorpse)
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RE: Psy's Optimum Anabolic Journal - 7/8/2006 7:17:21 PM
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Psycorpse
Posts: 91
Joined: 5/29/2006
From: Amarillo, TX
Status: offline
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Day2/Week4
Hyper-Adaptive/High Protein/Arms&Abs
1 min between exercises, 3 min between supersets
Superset 1:
Reverse Grip Curl 10x12/10x12/8x10
Twisting DB Kickback 20x12/20x12/20x10
Superset 2:
Twisting DB Curl 25x12/25x10/25x8
Close Grip Push-up 12/10/8
Superset 3:
Bent Leg Crunch 12/15x10/15x10
Hanging Leg Raises 12/10/8
Notes:
Once again really boring. I had nothing to do but sit back and may be walk around the gym for the 3 minutes between the supersets.
_____________________________
I use the Optimum Anabolics Program
www.optimum-anabolics.com
Started: April 2, 2007
Height: 6' 2"
Weight: 127 lbs
BF %: 6-10%
(in reply to Psycorpse)
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RE: Psy's Optimum Anabolic Journal - 7/8/2006 7:28:52 PM
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Psycorpse
Posts: 91
Joined: 5/29/2006
From: Amarillo, TX
Status: offline
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Day3/Week4
Hyper-Adaptive/High Protein/Legs
1 min between exercises, 3 min between supersets
Superset 1:
Leg Extension 105x12/105x10/120x8
Lying Leg Curl 100x12/100x10/100x8
Superset 2:
Seated Calf Raises 90x12/115x10/115x8
Squats 135x12/135x10/140x8
Superset 3:
Standing Calf Raises 135x12/135x10/135x8
Deadlift 80x12/90x10/90x8
Notes:
Even though i had a long rest period it still made my legs hurt walking home.
_____________________________
I use the Optimum Anabolics Program
www.optimum-anabolics.com
Started: April 2, 2007
Height: 6' 2"
Weight: 127 lbs
BF %: 6-10%
(in reply to Psycorpse)
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RE: Psy's Optimum Anabolic Journal - 7/10/2006 12:12:58 PM
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Psycorpse
Posts: 91
Joined: 5/29/2006
From: Amarillo, TX
Status: offline
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Ok i know some of you wont approve but i wont fill in the work-outs i missed. I am just a little lazy when it comes to typing things out and i missed typing so many that i just wont.
Also earlier today i found out that i had been using my caliper wrong for about 2 months now. I wasnt slideing to line correclty and it told me my % was about 9% but i knew that for a lie so i went a bit lower. When i had figured out my caliper it told me i was 3.9% body fat. I need to change everything about my diet now. Ill post changes when i come around to it.
_____________________________
I use the Optimum Anabolics Program
www.optimum-anabolics.com
Started: April 2, 2007
Height: 6' 2"
Weight: 127 lbs
BF %: 6-10%
(in reply to Psycorpse)
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RE: Psy's Optimum Anabolic Journal - 7/10/2006 12:54:40 PM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Spend some time practicing with that thing. You know you've got it when you can take three independant measurements and they are exactly the same.
_____________________________
RIP 2004-2007
(in reply to Psycorpse)
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RE: Psy's Optimum Anabolic Journal - 7/11/2006 1:30:44 PM
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Psycorpse
Posts: 91
Joined: 5/29/2006
From: Amarillo, TX
Status: offline
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Also it seems that i got my self injured somehow for when i went in today on my first rep pain shot up through my arms from my elbows so i will be taking the next two weeks off from heavy lifting to get my joints back into working order so i dont do perminent damage.
_____________________________
I use the Optimum Anabolics Program
www.optimum-anabolics.com
Started: April 2, 2007
Height: 6' 2"
Weight: 127 lbs
BF %: 6-10%
(in reply to Naviator)
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RE: Psy's Optimum Anabolic Journal - 7/13/2006 8:00:55 PM
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Psycorpse
Posts: 91
Joined: 5/29/2006
From: Amarillo, TX
Status: offline
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I will be takeing two weeks off for a vactaion and to get my newbie joints to healing. When i get back i will be starting this program over. I wasnt very consistant with my diet (which is really hard once you have to ask your parents for like $50 a week on food just for myself) espacially since i have no income of my own but that will change once i find work during the upcoming school year. Ok thx.
I really decided to start over so that i can really experience all this program really has to offer and i will hound my parnents even harder for the food i need. I will also be taking all new measurments and recalculating my diet and everything. Every step of this program is being revamped. I am even going to take my Printed copy of the program to read over my vacation so ill be fresh on my knowledge of its machanics.
_____________________________
I use the Optimum Anabolics Program
www.optimum-anabolics.com
Started: April 2, 2007
Height: 6' 2"
Weight: 127 lbs
BF %: 6-10%
(in reply to Psycorpse)
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RE: Psy's Optimum Anabolic Journal - 7/22/2006 8:53:41 PM
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Psycorpse
Posts: 91
Joined: 5/29/2006
From: Amarillo, TX
Status: offline
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i just got back now i am getting back into the swing of theings and i am taking my measurements and calculating my diet right now and i will post it tomarrow.
_____________________________
I use the Optimum Anabolics Program
www.optimum-anabolics.com
Started: April 2, 2007
Height: 6' 2"
Weight: 127 lbs
BF %: 6-10%
(in reply to Psycorpse)
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