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RE: Optimum Anabolics -The Review - 9/12/2004 7:10:36 PM   
8pack


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The haircut is similar.
you and the hair cuts Smile

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RE: Optimum Anabolics -The Review - 9/14/2004 9:03:24 PM   
Marc David


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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

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RE: Optimum Anabolics -The Review - 9/16/2004 8:41:54 PM   
Marc David


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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

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RE: Optimum Anabolics -The Review - 9/16/2004 8:58:09 PM   
Marc David


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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

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RE: Optimum Anabolics -The Review - 9/17/2004 9:30:54 PM   
Marc David


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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. Smile

Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson

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RE: Optimum Anabolics -The Review - 9/17/2004 10:57:16 PM   
XXXRicanXXX


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Status: offline 		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.Smile good luck

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RE: Optimum Anabolics -The Review - 9/17/2004 11:00:23 PM   
Marc David


Posts: 9123
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Status: offline 		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.

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RE: Optimum Anabolics -The Review - 9/19/2004 9:29:39 AM   
Marc David


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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! Smile

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

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RE: Optimum Anabolics -The Review - 9/19/2004 9:55:25 AM   
zerocygnal


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Status: offline 		Just insane...I think I hurt myself reading this. I'm sore just thinking about it.

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RE: Optimum Anabolics -The Review - 9/19/2004 10:02:08 AM   
Marc David


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Status: offline 		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?

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RE: Optimum Anabolics -The Review - 9/19/2004 10:10:02 AM   
zerocygnal


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Status: offline 		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.

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RE: Optimum Anabolics -The Review - 9/19/2004 10:29:59 AM   
Marc David


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Status: offline 		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

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RE: Optimum Anabolics -The Review - 9/21/2004 9:13:31 PM   
Marc David


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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

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RE: Optimum Anabolics -The Review - 9/23/2004 7:36:40 AM   
Marc David


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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

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RE: Optimum Anabolics -The Review - 9/25/2004 1:35:09 PM   
Marc David


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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

< Message edited by mda1125 -- 9/30/2004 8:46:55 PM >

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RE: Optimum Anabolics -The Review - 9/25/2004 1:40:37 PM   
Marc David


Posts: 9123
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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! Smile 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

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RE: Optimum Anabolics -The Review - 9/30/2004 8:36:13 PM   
Marc David


Posts: 9123
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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

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RE: Optimum Anabolics -The Review - 9/30/2004 8:39:07 PM   
Marc David


Posts: 9123
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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

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RE: Optimum Anabolics -The Review - 9/30/2004 8:42:06 PM   
Marc David


Posts: 9123
Joined: 4/6/2003
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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

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RE: Optimum Anabolics -The Review - 9/30/2004 8:46:18 PM   
Marc David


Posts: 9123
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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

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