RE: Optimum Anabolics -The Review
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RE: Optimum Anabolics -The Review - 12/3/2004 7:27:24 AM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
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Optimum Anabolics
Day 2/Week 12
Workout: Hyper-Adaptive
Diet: High Protein +1
Bodypart: Arms/Abs
Rest Periods: 1 minute between exercises; 3 minutes between supersets
Superset 1:
Preacher Curl
90x12;100x10;110x8
Cable Pressdown
90x12;100x10;110x8
Superset 2:
Close Grip Chin Up
8;8;7
Close Grip Bench Press
135x12;155x10;175x8
Superset 3:
Exer-Ball Crunches
12;10
Lying Leg Raises
12;10
NOTES:
Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson
< Message edited by Marc David -- 6/1/2008 8:30:46 PM >
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RE: Optimum Anabolics -The Review - 12/3/2004 7:30:12 AM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Optimum Anabolics
Day 3 Week 12
Workout: Hyper-Adaptive
Diet: High Protein +1
Bodypart: Legs
Rest Periods: 1 minute between exercises, 3 minutes between supersets
Superset 1:
Leg Extensions
150x12;170x10;200x8
Backward Dumbbell Lunge
40x12;50x10;60x8
Superset 2:
Seated Calf Raises
90x12;135x10;160x8
Deadlifts
177x12;268x10;268x8
Superset 3:
Incline Calf Raises
180x12;360x10;540x8
Squats
225x12;275x10;295x8
NOTES:
Much better deads this time around.
Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson
< Message edited by Marc David -- 6/1/2008 8:30:59 PM >
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RE: Optimum Anabolics -The Review - 12/8/2004 4:32:48 PM
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8pack
Posts: 1257
Joined: 2/3/2004
From: Boca Raton, FL
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damn man, already week 12? it seems like i read this 2 weeks ago :P
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RE: Optimum Anabolics -The Review - 12/8/2004 4:41:20 PM
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8pack
Posts: 1257
Joined: 2/3/2004
From: Boca Raton, FL
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jeff anderson said,quote:
Stick with me for a minute and I'll explain.
You see, my wife was watching Oprah's show and I just, well…uh…happened to be walking by (no…really!) when I heard a doctor say something that finally turned the light on.
He was discussing weight loss and the drawbacks of "starvation diets".
The fact is that when people try to lose weight by reducing their calories to extreme measures, their body actually responds by storing more fat in an attempt to survive literal starvation!
he said that the muscle grows bigger the same way your metoblism works, some kind of confusing the muscle thing, i cant really find what he exactly said. He says he found a totally dofferent way to grow muscle but what im confused about is that this program isnt any different than any other program : / I dont see where he is trying to confuse the muscle that relates wit the metablism stuff. Does anyone see it? or was it just some quote to get peoples attention and make the reader get curious...
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RE: Optimum Anabolics -The Review - 12/8/2004 7:53:34 PM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
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It's to get you interested of course!
And it's different. Look at Nav's journal. Look at this one. It's different from the other programs I've tried. It is confusing (muscle confusion) no doubts. Along with diet and such. It has very unique points that I've seen in no other program.
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RE: Optimum Anabolics -The Review - 12/11/2004 1:13:52 PM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
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11Dec04
197 lbs
17.5% BF (I think)
LBM 166.1 lbs
BF 30.9 lbs
total muscle gain 9.3 lbs
total fat gain 1.7 lbs
neck 16 in
chest 42
waist 35
arms 16
thighs 25
calves 15.5
I'm at my highest weight and the lowest body fat I've had since bulking.
My guess for the whole muscle/fat thing is this...
During my carb phase I messed up. Shortly after I started doing double cardio each day.
But when I started this program I was 186 lbs at 15.7% body fat.
Corrected the body fat percentage once I read the chart correctly.
< Message edited by mda1125 -- 1/6/2005 7:53:23 PM >
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RE: Optimum Anabolics -The Review - 1/5/2005 3:02:43 PM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Optimum Anabolics
Day 4/Week 12
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;210x10
Wide Arm Lat Pulldown
125x12;137x10
Superset 2:
Hanging Row
100x12;110x10;110x8
Close Grip Lat Pulldown
137x10;150x10;162x8
Superset 3:
Straight Arm Pulldown
140x12;150x10;80x8
Assisted Chin-Ups
90x12;90x6;70x8
NOTES:
Again. Never thought I'd need the assisted chin-up machine but after this program, I just can't do any good pull-ups towards the end without a little help.
Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson
< Message edited by Marc David -- 6/1/2008 8:31:28 PM >
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RE: Optimum Anabolics -The Review - 1/5/2005 3:25:24 PM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Optimum Anabolics
Day 5/Week 12
Workout: Hyper-Adaptive
Diet: High Protein +1
Bodypart: Chest/Abs
Rest Periods: 1 minute between exercises; 3 minutes between supersets
Superset 1:
Dumbbell Flye
35x12;45x10;50x8
Incline Bench Press
135x12;185x10;205x8
Superset 2:
Low Cross Cable Raise
30x12;40x10;50x8
Smith Press to Neck
135x12;155x10;185x8
Superset 3:
Exer-ball Crunches
10x12;25x10;35x8
Lying Leg Raises
12;10;8
NOTES:
Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson
< Message edited by Marc David -- 6/1/2008 8:31:40 PM >
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RE: Optimum Anabolics -The Review - 1/5/2005 3:32:42 PM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
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Optimum Anabolics
Day 1/Week 13
Workout: Progressive Load
Diet: High Protein
Bodypart: Shoulders
Rest Periods: 1 minute between exercises, 2 minutes between supersets
Superset 1:
Cable Front Raises
60x12;70x10;80x5
Twising Dumbbell Press
60x12;70x9;80x8
Superset 2:
Rear Dumbbell Raises
35x9;40x10;45x5
Side Dummbell Lateral Raises
30x6;30x8;30x8
Superset 3:
Dumbbell Shrug
90x12;100x9;110x7
Arnold Press
50x9;60x8;65x8
NOTES:
Now Arnold Press number impress me! 65 lbs at 8 reps, with good form is damn good for that movement. It's not exactly easy.
Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson
< Message edited by Marc David -- 6/1/2008 8:31:52 PM >
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RE: Optimum Anabolics -The Review - 1/5/2005 3:39:23 PM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Optimum Anabolics
Day 2/Week 12
Workout: Progressive Load
Diet: High Protein
Bodypart: Arms/Abs
Rest Periods: 1 minute between exercises; 2 minutes between supersets
Superset 1:
Dumbbell Concentration Curl
22x12;37x10;45x10
Cable Pressdown
150x12;200x10;150x5
Superset 2:
Barbell Curl
95x11;115x6;115x6
Close Grip Bench Press
155x12;185x9;205x7
Superset 3:
Twisting Crunches
12;10;8
Lying Leg Raises
12;10;8
NOTES:
Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson
< Message edited by Marc David -- 6/1/2008 8:32:21 PM >
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RE: Optimum Anabolics -The Review - 1/5/2005 3:50:34 PM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Optimum Anabolics
Day 3 Week 12
Workout: Progressive Load
Diet: High Protein
Bodypart: Legs
Rest Periods: 1 minute between exercises, 2 minutes between supersets
Superset 1:
Leg Extensions
140x12;200x10;205x8
Lying Leg Curl
110x12;140x10;160x5
Superset 2:
Hack Squat Calf Raises
270x12;360x10;450x8
Squats
225x12;275x10;315x8
Superset 3:
Incline Calf Raises
360x12;450x10
Stiff-Leg Deadlifts
205x10;225x8;275x8
NOTES:
Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson
< Message edited by Marc David -- 6/1/2008 8:32:35 PM >
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RE: Optimum Anabolics -The Review - 1/5/2005 3:52:18 PM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Optimum Anabolics
Day 4/Week 12
Workout: Progressive Load
Diet: High Protein
Bodypart: Back
Rest Periods: 1 minute between exercises; 2 minutes between supersets
NOTES:
This was like the other skipped workout. I got the stinking flu and there was no way I could do this. So I skipped it and will catch up where I left off when I get better.
Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson
< Message edited by Marc David -- 6/1/2008 8:32:50 PM >
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RE: Optimum Anabolics -The Review - 1/7/2005 2:11:35 PM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Optimum Anabolics
Day 5/Week 13
Workout: Progressive Load
Diet: High Protein
Bodypart: Chest/Abs
Rest Periods: 1 minute between exercises; 2 minutes between supersets
Superset 1:
Dumbbell Flye
35x12;45x10;55x6
Bench Press
155x12;185x10;245x4
Superset 2:
Incline Dumbbell Flyes
30x12;40x10;50x6
Incline Dumbbell Press
70x8;80x8;95x4
Superset 3:
Bent Leg Crunch
12;10;8
Full Rotation Knee Raises
5;6;3
NOTES:
By far, it's the worst full rotation knee raises ever. I'm just having a difficult time at this part in the workout keeping my grip. I'm going to use the hooks or the straps next time. As I weight more, it's just a bitch trying to do the knee raises, without swinging, all the while having my grip fail.
Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson
< Message edited by Marc David -- 6/1/2008 8:33:04 PM >
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RE: Optimum Anabolics -The Review - 1/7/2005 2:14:36 PM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Optimum Anabolics
Day 1/Week 14
Workout: Progressive Load
Diet: High Protein
Bodypart: Shoulders
Rest Periods: 1 minute between exercises, 90 seconds between supersets
Superset 1:
Cable Front Raises
70x8;80x8;90x4;75x6
Arnold Press
45x12;60x8;60x8;50x8
Superset 2:
Rear Dumbbell Raises
25x12;30x10;35x8;50x4
Side Dummbell Lateral Raises
25x12;30x5;30x8;35x5
Superset 3:
Dumbbell Shrug
70x12;85x10;100x8;110x7
Barbell Press
135x8;135x10;155x2;155x5
NOTES:
Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson
< Message edited by Marc David -- 6/1/2008 8:33:16 PM >
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RE: Optimum Anabolics -The Review - 1/7/2005 8:37:59 PM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
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Just as well but different. I don't have the same strenght gains I did with Max-OT but I do feel I'm doing better each time I do a week. More weight, more reps. I also feel that on the OA program, I'm getting more cardio in becuase of the reliance on supersets. Something that Max-OT did not do.
I never personally tried the TP-PT. But it sounds similar in the supersets and increased reps. So that by a particular week you are feeling the fatigue!
It has been a long time. Too long. Good to see you back.
Thanks for the compliment about DB. I think it is doing quite well.
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RE: Optimum Anabolics -The Review - 1/13/2005 2:25:42 PM
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TheLateShinobi
Posts: 2
Joined: 1/13/2005
Status: offline
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Hi,
mda1125, I'm also following the OA program. I just started it last week, and now I'm nearly finished on the second week of my progressive load. I've started the program a few times in the past, about 2-3 times, but due to certain inconsistancies in my life, family problems etc I wasn't able to keep it up. Nor was my diet up to scratch.
Anyway, like I said, I started again last week following the program strictly, with a perfect diet and perfect text book form for each exercise. I've already gained 2 pounds of muscle in the first week and I'm due for another weigh in in two days at the end of the second week.
Anyway, congrats on following the routine this far. I haven't read all five pages yet, but what has your diet etc been like for these 12 weeks? Have you been consistant with it? How many days have you skipped? etc etc.
And how much have you noticed size increase during the hyper-adaptive cycles? And what have your protein deprivation cycles been like?
Also, are you folllowing this to gain weight or maintain your weight?
I'm looking to gain at least 2 stone before August before I go away. That leaves me just around 8 months.
Nice work on the journal by the way, I'll also post in it regular, that way we can keep each other updated.
I got to go now anyway, I'll post some more tomorrow when I got some more time.
TLS
(in reply to Marc David)
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RE: Optimum Anabolics -The Review - 1/13/2005 2:40:33 PM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Thanks! I've been a bit behind in updating what I have written down in my notebook but I plan on finishing up. I'm almost done with the 18 weeks.
I've been very consistent. I've only done the exercises listed. And I've only skipped 2 workouts. As far as the diet goes. I wish I had used FitDay more often and tracked my eating. I did well during the bulk phase but screwed up the low protein phase. I'm now doing a lot better on that low protein phase towards the end of this 18 week program.
I've noticed the most size on the high protein +1 right after a low protein phase. I've noticed my best strength increase on the low protein, progressive load phase.
Following each phase to gain weight.
I recommend you start your own journal in the Online Training Journal forum. Like Navigator has. This thread is primary as an ebook review and for any Q&As that people have about a workout or the program.
It takes dedication but so far, it's been well worth it.
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RE: Optimum Anabolics -The Review - 1/14/2005 5:45:48 AM
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Naviator
Posts: 792
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Hmmm. I hate repeating myself.
quote:
Why does everyone keep calling me Navigator? A navigator is a guy that people hire when they're too incompetent to know where they're going. Naviators don't need to ask for directions. They would rather have that extra 200lb for fuel to go fast.
This is getting to be a pretty popular program. Pwolf is starting it and I've had several folks inquire about it. That's what happens when you have a program that actually works. People do your advertising for you.
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RIP 2004-2007
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RE: Optimum Anabolics -The Review - 1/14/2005 12:37:29 PM
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TheLateShinobi
Posts: 2
Joined: 1/13/2005
Status: offline
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I'm glad this program is becoming more in the open. As of now, it only has a few thousand cult followers and most of the internet world haven't heard of it, read it, or have just dismissed it as another scam of a sort.
I'm going to start a journal too, I'm only going to post my measurements up, weight etc. I'm not going to bother will each workouts sets, reps etc because that's not I want to report. I want to report just how much size and muscle gain is possible with this program, and in what time space.
It'll be more of a diary for me so that I can keep track of things really.
< Message edited by TheLateShinobi -- 1/14/2005 12:38:02 PM >
(in reply to Naviator)
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RE: Optimum Anabolics -The Review - 
