Optimum Anabolics -The Review
|
Users viewing this topic:
none
|
|
Logged in as: Guest
|
Login  | |
|
Optimum Anabolics -The Review - 8/27/2004 10:30:23 PM
|
|
|
Marc David
Posts: 9187
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
|
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
< Message edited by Marc David -- 6/1/2008 8:05:22 PM >
_____________________________
|
|
|
|
|
RE: Optimum Anabolics -The Review - 9/1/2004 7:16:58 PM
|
|
|
Marc David
Posts: 9187
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
|
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
< Message edited by Marc David -- 6/1/2008 8:05:35 PM >
_____________________________
(in reply to Marc David)
|
|
|
|
|
RE: Optimum Anabolics -The Review - 9/2/2004 9:20:35 PM
|
|
|
Marc David
Posts: 9187
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
|
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
< Message edited by Marc David -- 6/1/2008 8:05:48 PM >
_____________________________
(in reply to Marc David)
|
|
|
|
|
RE: Optimum Anabolics -The Review - 9/3/2004 5:06:02 PM
|
|
|
Marc David
Posts: 9187
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
|
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
< Message edited by Marc David -- 6/1/2008 8:06:04 PM >
_____________________________
(in reply to Marc David)
|
|
|
|
|
RE: Optimum Anabolics -The Review - 9/6/2004 9:31:02 AM
|
|
|
Marc David
Posts: 9187
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
|
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
< Message edited by Marc David -- 6/1/2008 8:06:18 PM >
_____________________________
(in reply to Marc David)
|
|
|
|
|
RE: Optimum Anabolics -The Review - 9/6/2004 9:09:38 PM
|
|
|
Marc David
Posts: 9187
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
|
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
< Message edited by Marc David -- 6/1/2008 8:06:31 PM >
_____________________________
(in reply to Marc David)
|
|
|
|
|
RE: Optimum Anabolics -The Review - 9/7/2004 10:05:41 PM
|
|
|
8pack
Posts: 2298
Joined: 2/3/2004
From: Boca Raton, FL
Status: offline
|
was this the ebook i was waiting for?? because i dont see my post in here :\
(in reply to Marc David)
|
|
|
|
|
RE: Optimum Anabolics -The Review - 9/7/2004 10:08:40 PM
|
|
|
8pack
Posts: 2298
Joined: 2/3/2004
From: Boca Raton, FL
Status: offline
|
and randomly picked a superset:quote:
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?
(in reply to 8pack)
|
|
|
|
|
RE: Optimum Anabolics -The Review - 9/7/2004 10:10:15 PM
|
|
|
8pack
Posts: 2298
Joined: 2/3/2004
From: Boca Raton, FL
Status: offline
|
ok i see this is the ebook im looking for from the link you posted :)
(in reply to 8pack)
|
|
|
|
|
RE: Optimum Anabolics -The Review - 9/7/2004 10:11:56 PM
|
|
|
8pack
Posts: 2298
Joined: 2/3/2004
From: Boca Raton, FL
Status: offline
|
maaan, i got many questions :)quote:
Rest Periods: 1 min between exercises, 2 min between supersets
if you rest a min between exercises, how is it a superset?
(in reply to 8pack)
|
|
|
|
|
RE: Optimum Anabolics -The Review - 9/9/2004 9:40:42 PM
|
|
|
Marc David
Posts: 9187
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
|
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
< Message edited by Marc David -- 6/1/2008 8:07:15 PM >
_____________________________
(in reply to Marc David)
|
|
|
|
|
RE: Optimum Anabolics -The Review - 9/11/2004 7:28:09 PM
|
|
|
Marc David
Posts: 9187
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
|
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
< Message edited by Marc David -- 6/1/2008 8:07:45 PM >
_____________________________
(in reply to Marc David)
|
|
|
|
|
|
Advertisement
|
|
|
|
|
 New Messages |
 No New Messages |
 Hot Topic w/ New Messages |
 Hot Topic w/o New Messages |
 Locked w/ New Messages |
 Locked w/o New Messages |
|
 Post New Thread
Reply to Message
Post New Poll
Submit Vote
Delete My Own Post
Delete My Own Thread
Rate Posts |
|
|
Printable Version
Seems like kitchen lighting, at night, with bright lights, never does justice. 
proteins and such. Thumbs down.
