RE: Optimum Anabolics -The Review
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RE: Optimum Anabolics -The Review - 11/5/2004 8:43:15 AM
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Marc David
Posts: 9123
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Optimum Anabolics
Day 1/Week 9
Workout: Progressive Load
Diet: Low Protein
Bodypart: Shoulders
Rest Periods: 30 seconds between exercises, 1 minute between supersets
Superset 1:
Front Dumbbell Raises
25x12;30x10;40x6;45x5;30x14
Twising Dumbbell Press
50x12;60x10;65x5;70x7;50x12
Superset 2:
Dumbbell Shrugs
70x12;80x10;85x8;95x8;80x15
Side Dummbell Lateral Raises
22x12;25x8;30x8;35x3;20x15
Superset 3:
Arnold Press
30x12;35x10;30x8;40x7;30x14
Rear Dumbbell Raises
30x9;25x7;35x5;25x13;15x15
NOTES:
I'm personally impressed with my dumbbell front raises. That is a lot more weight then I started out doing.
Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson
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RE: Optimum Anabolics -The Review - 11/5/2004 8:48:56 AM
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Marc David
Posts: 9123
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Optimum Anabolics
Day 2/Week 9
Workout: Progresssive Load
Diet: Low Protein
Bodypart: Arms/Abs
Rest Periods: 30 seconds between exercises; 1 minute between supersets
Superset 1:
Reverse Grip Barbell Curls
50x12;70x10;80x4;70x8;65x15
Cable Press Down
150x12;190x10;200x8;200x8;170x11
Superset 2:
Twisting Dumbbell Curl
30x12;35x10;50x8;60x3;30x15
Close Grip Bench Press
135x12;135x10;155x8;175x6;135x8
Superset 3:
Bent Leg Crunch
12,10,8,8;15
Lying Leg Raises
12;10;8;8;15
NOTES:
Overall a good arm day. Nothing spectacular but good.
Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson
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RE: Optimum Anabolics -The Review - 11/5/2004 10:56:39 AM
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Marc David
Posts: 9123
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Optimum Anabolics
Day 3Week 9
Workout: Progressive Load
Diet: Low Protein
Bodypart: Legs
Rest Periods: 30 seconds between exercises, 1 minute between supersets
Superset 1:
Forward Dumbbell Lunges
60x10;65x10;70x4;55x8;35x15
Backward Dumbbell Lunges
35x12;40x10;45x8;40x8
Superset 2:
Seated Calf Raises
90x12;125x10;150x8;175x6;90x15
Squats
225x12;245x10;245x8;265x8;135x15
Superset 3:
Incline Calf Raises
270x12;270x10;360x8;450x8
Deadlifts
133x12;221x10;221x8;221x8
NOTES:
Not doing the greatest on legs. Especially deadlifts. And holding those dumbbells with lunges is ANNOYING. But I do like it.
I'm also typing this while on the phone with a telemarker. Just for doing some 90 minute presentation I could be a big winner! Or weiner. Not sure what this lady just said.
Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson
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RE: Optimum Anabolics -The Review - 11/5/2004 11:14:09 AM
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Marc David
Posts: 9123
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Optimum Anabolics
Day 4/Week 9
Workout: Progressive Load
Diet: Low Protein
Bodypart: Back
Rest Periods: 30 seconds between exercises; 1 minute between supersets
Superset 1:
Close Grip Cable Row
190x12;200x8;220x6;230x5
Wide Arm Lat Pulldown
137x12;150x6;150x8;162x6;125x9
Superset 2:
Straight Arm Pulldown
140x12;150x10;170x6;180x5;120x12
Close Grip Lat Pulldown
112x12;125x10;150x7;162x5;112x15
Superset 3:
Twisting Dumbbell Row
60x12;70x10;75x8;85x4;50x15
Assisted Wide Grip Chin Ups
150x9;160x6;160x8;140x8;140x10
NOTES:
These back workouts kill me! I sure wish I could do regular pull-ups but after what I've been doing there is just no way. I'm forced to use the assist machine. Once I tried and I only got like 4 out. Which was too little.
There is no doubt thought that I'm a lot stronger in my back. And that is one of my favorite bodyparts to work anyway.
Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson
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RE: Optimum Anabolics -The Review - 11/5/2004 12:00:44 PM
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Marc David
Posts: 9123
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Optimum Anabolics
Day 5/Week 9
Workout: Progressive Load
Diet: LowProtein
Bodypart: Chest/Abs
Rest Periods: 30 seconds between exercises; 1 minute between supersets
Superset 1:
Dumbbell Pullovers
70x12;80x10;90x8;100x4;70x13
Incline Dumbbell Press
70x10;75x10;85x8;90x6;60x12
Superset 2:
Dumbbell Flyes
35x12;45x7;50x5;60x5;30x15
Bench Press
155x4;155x7;185x5;185x6;135x4
Superset 3:
Exer-Ball Dumbell Crunch
10x12;10;10;25x8;25x8
Hanging Leg Raises
12;10;8;8;15
NOTES:
Absoultey fantastic dumbbell presses. Doing the 90's for 6 reps after all I did before, was like the old Max-OT days. And flyes at 60lbs was amazing. My arms were only slightly bent and the stretch was phenomenal.
Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson
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RE: Optimum Anabolics -The Review - 11/5/2004 2:51:35 PM
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frontsquats333
Posts: 3
Joined: 11/5/2004
Status: offline
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Sounds like one grueling routine...I'll be starting it on Monday Just wondering, how hard is the protein deprivation? What would be a sample meal plan for a day? Thanks!
(in reply to Marc David)
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RE: Optimum Anabolics -The Review - 11/5/2004 3:00:26 PM
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Marc David
Posts: 9123
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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It's different. I felt "empty" and not as fulll but not so bad. And not any weaker then normal. Jeff outlines the whole thing in his book as to the why's of doing this. The hardest part really was just staying away from the things I was used to eating all the time.
However, it's not so hard. I just did more carbs, adding in a lot of nuts (peanuts, almonds) and had Thai food and Mexican.
Honestly, it wasn't that bad nor that hard. I Just had to concentrate. Put away the shakes, and not eat meat, fish or chicken.
I upped my fruit intake big time. That was helpful in many ways.
Breakfast:
Oats, orange juice, banana
Snack 1:
Fruit, almonds
Lunch:
Thai or Mexican (noodles) and fruit
Snack 2:
Fruit, peantus
Post-Workout:
Protein shake
Dinner:
Noodles, salad
Snack 3:
Fruit, nuts
I had peanut butter sandwiches as well. That was a nice switch. And I lowered myself to eating Top Rama like the college days. I actually liked that.
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(in reply to frontsquats333)
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RE: Optimum Anabolics -The Review - 11/11/2004 7:42:59 PM
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Marc David
Posts: 9123
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Optimum Anabolics
Day 1/Week 10
Workout: Hyper-Adaptive
Diet: High Protein + 1
Bodypart: Shoulders
Rest Periods: 1 minute between exercises, 3 minutes between supersets
Superset 1:
Front Dumbbell Raises
25x12;30x10;40x8
Barbell Military Press
95x12;115x10;135x8
Superset 2:
Dumbbell Shrugs
70x12;95x10;90x8
Side Dummbell Lateral Raises
25x12;20x10;30x8
Superset 3:
Dip Bar Shrug
BWx12;10;8
Arnold Press
35x12;40x10;50x8
NOTES:
Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson
< Message edited by mda1125 -- 12/1/2004 7:15:39 PM >
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RE: Optimum Anabolics -The Review - 11/11/2004 7:49:53 PM
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Marc David
Posts: 9123
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Optimum Anabolics
Day 2/Week 10
Workout: Hyper-Adaptive
Diet: High Protein +1
Bodypart: Arms/Abs
Rest Periods: 1 minute between exercises; 3 minutes between supersets
Superset 1:
Barbell Preacher Curl
75x12;75x10;95x8
Overhead Cable Extensions
150x12;160x10;140x8
Superset 2:
Twisting Dumbbell Curl
45x12;50x7;60x6
Lying French Press
27x12;40x10;45x8
Superset 3:
Exer-Ball Dumbbell Crunch
20x12;20x10;25x8
Full Rotation Knee Raises
12;10;8
NOTES:
For the High Protein +1 I asked Jeff what he meant about this. And it turns out, what he suggested was to get a liquid amino and take it 3 times a day for an added protein boost. So that's just what I did. I found Twinlabs Amino at Supplements101 and I've been taking 3 tablespoon fulls every day. Citrus taste. Not bad.
Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson
< Message edited by mda1125 -- 12/1/2004 7:15:57 PM >
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RE: Optimum Anabolics -The Review - 12/1/2004 7:09:46 PM
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Marc David
Posts: 9123
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Optimum Anabolics
Day 3 Week 10
Workout: Hyper-Adaptive
Diet: High Protein +1
Bodypart: Legs
Rest Periods: 1 minute between exercises, 3 minutes between supersets
Superset 1:
Leg Extensions
140x12;160x10;200x8
Lying Leg Curl
120x12;140x10;150x8
Superset 2:
Seated Calf Raises
115x12;125x10;150x8
Deadlifts
177x12
Superset 3:
Hack Squat Raises
270x12;360x10;430x8
Seated Leg Press
360x12;450x10;470x8
NOTES:
Tried the leg press tonight instead of squats just for a change up. And deadlifts. Without a belt and no grips, it's nearly impossible to do what I could. My grip wants to give out sometimes before I'm ready.
Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson
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RE: Optimum Anabolics -The Review - 12/1/2004 7:13:28 PM
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Marc David
Posts: 9123
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Optimum Anabolics
Day 4/Week 10
Workout: Hyper-Adaptive
Diet: High Protein +1
Bodypart: Back
Rest Periods: 1 minute between exercises; 3 minutes between supersets
Superset 1:
Reverse Back Extensions
10x12;25x10;35x8
Close Grip Lat Pulldown
137x12;150x10;162x8
Superset 2:
Close Grip Cable Row
190x12;200x10;210x8
Wide Arm Lat Pulldown
137x9;150x7;125x8
Superset 3:
Straight Arm Pushdown
120x12;130x10;150x8
Assisted Chin Ups
110x12;100x10;90x8
NOTES:
Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson
_____________________________
(in reply to Marc David)
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RE: Optimum Anabolics -The Review - 12/1/2004 7:19:16 PM
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Marc David
Posts: 9123
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Optimum Anabolics
Day 5/Week 10
Workout: Hyper-Adaptive
Diet: High Protein +1
Bodypart: Chest/Abs
Rest Periods: 1 minute between exercises; 3 minutes between supersets
Superset 1:
Incline Dumbbell Flye
30x12;40x10;50x8
Flat Bench Press
155x12;185x10;225x8
Superset 2:
Dumbbell Pullover
65x12;80x10;90x8
Smith Press to Neck
135x12;155x10;205x8
Superset 3:
Exer-Ball Dumbell Crunch
10x12;25x10;35x8
Knee Raises
9;10;8
NOTES:
Love those Smith Presses to the Neck! I know some who hate them. But I happen to find them interesting and I feel the burn!
Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson
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RE: Optimum Anabolics -The Review - 12/1/2004 7:32:12 PM
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Marc David
Posts: 9123
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Optimum Anabolics
Day 2/Week 11
Workout: Hyper-Adaptive
Diet: High Protein +1
Bodypart: Arms/Abs
Rest Periods: 1 minute between exercises; 3 minutes between supersets
Superset 1:
Dumbbell Preacher Curl
30x12;35x10;45x7
Reverse Grip Cable Press
30x12;50x10;70x8
Superset 2:
Hammer Curl
30x12;40x10;45x8
Lying Barbell French Press
85x12;85x10;105x8
Superset 3:
Bent Leg Crunch
12;10x8
Lying Leg Raises
12;10;8
NOTES:
Hammer curls are sort of fun to do when you haven't done them in a while. Turns out, I'm doing better with them then I did on a prior program. One thing I don't like about this particualr phase is the standing around. So much rest. But I can obviously do a lot more weight.
Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson
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RE: Optimum Anabolics -The Review - 12/1/2004 7:45:39 PM
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Marc David
Posts: 9123
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Optimum Anabolics
Day 3 Week 11
Workout: Hyper-Adaptive
Diet: High Protein +1
Bodypart: Legs
Rest Periods: 1 minute between exercises, 3 minutes between supersets
Superset 1:
Leg Extensions
160x12;170x10;200x8
Lying Leg Curl
110x12;140x10;150x8
Superset 2:
Seated Calf Raises
90x12;135x10;160x8
Squats
245x12;275x10;275x8
Superset 3:
Incline Calf Raises
160x12;340x10;340x8
Deadlifts
135x12;225x10;275x8
NOTES:
Nice squats!
Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson
_____________________________
(in reply to Marc David)
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RE: Optimum Anabolics -The Review - 12/1/2004 7:46:00 PM
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Marc David
Posts: 9123
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Optimum Anabolics
Day 4/Week 11
Workout: Hyper-Adaptive
Diet: High Protein +1
Bodypart: Back
Rest Periods: 1 minute between exercises; 3 minutes between supersets
Superset 1:
Close Grip Cable Row
180x12;190x10;210x8
Assisted Wide Arm Chin-Up
100x12;90x10;80x8
Superset 2:
Hanging Row
115x12;135x10;145x8
Close Grip Lat Pulldown
137x10;125x10;112x8
Superset 3:
Twisting Dumbbell Row
70x12;75x10;65x8
Wide Arm Lat Pulldown
112x12;112x10;125x8
NOTES:
Not very impressive numbers on the close grip pulldown.
Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson
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RE: Optimum Anabolics -The Review - 12/2/2004 12:00:13 PM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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quote:
I think Nav has a cool generator. His Optimum posts are hella funny.
Glad my tribulations serve to amuse others. Thanks, bro.
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RIP 2004-2007
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RE: Optimum Anabolics -The Review - 12/2/2004 6:13:48 PM
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Marc David
Posts: 9123
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Optimum Anabolics
Day 5/Week 11
Workout: Hyper-Adaptive
Diet: High Protein +1
Bodypart: Chest/Abs
Rest Periods: 1 minute between exercises; 3 minutes between supersets
Superset 1:
Incline Dumbbell Flye
35x12;45x10;50x8
Incline Bench Press
135x12;185x8;205x7
Superset 2:
Dumbbell Pullover
70x12;80x10;90x8
Weighted Incline Pushup
12;10;8
Superset 3:
NOTES:
Looks like a no-ab day. When you hit the time limit, that's it. I needed to pay a little more attention to Mr. StopWatch.
Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson
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RE: Optimum Anabolics -The Review - 12/2/2004 6:17:05 PM
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Marc David
Posts: 9123
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Optimum Anabolics
Day 1/Week 11
Workout: Hyper-Adaptive
Diet: High Protein + 1
Bodypart: Shoulders
Rest Periods: 1 minute between exercises, 3 minutes between supersets
Superset 1:
Internal Dumbbell Rotation
25x12;30;10;20x8
Arnold Press
45x12;50x10;60x8
Superset 2:
Dumbbell Shrugs
80x12;90x10;95x8
Cross Cable Lateral Raises
30x12;20x10;30x8
Superset 3:
Rear Dumbbell Raises
30x12;25x10;35x8
Twisting Dumbbell Press
60x12;65x10;70x8
NOTES:
Don't like cross cable raises for some reason. Not my fav.
Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson
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Best of luck to you, I'll be following your journal
