RE: Optimum Anabolics -The Review
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RE: Optimum Anabolics -The Review - 1/17/2005 5:35:57 PM
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Marc David
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From: Bay Area -CA
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Optimum Anabolics
Day 2/Week 14
Workout: Progressive Load
Diet: High Protein
Bodypart: Arms/Abs
Rest Periods: 1 minute between exercises; 90 seconds between supersets
Superset 1:
Preacher Curl
85x12;90x10;105x7;125x5
Reverse Grip Cable Pressdown
60x12;70x10;70x8;80x8
Superset 2:
Twisting Dumbbell Curl
45x10;50x8;55x4;60x4
Lying Barbell French Press
95x12;115x9115x6;115x6
Superset 3:
No Abs
NOTES:
Seems to me that at the end of major body part workouts, I sure do miss a lot of direct ab work.
Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson
< Message edited by Marc David -- 6/1/2008 8:33:36 PM >
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RE: Optimum Anabolics -The Review - 1/17/2005 5:39:03 PM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
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Optimum Anabolics
Day 3 Week 14
Workout: Progressive Load
Diet: High Protein
Bodypart: Legs
Rest Periods: 1 minute between exercises, 90 seconds between supersets
Superset 1:
Leg Extensions
160x12;190x10;200x8;205x8
Lying Leg Curl
110x12;120x10;140x8;160x4
Superset 2:
Seated Calf Raises
90x12;125x10;135x8;155x7
Squats
225x12;245x10;245x8;265x8
Superset 3:
Incline Calf Raises
270x12;360x10;360x10
Deadlifts
225x10;225x10;275x8
NOTES:
Where Did I Get This Routine? Optimum Anabolics Program by Jeff Anderson
< Message edited by Marc David -- 6/1/2008 8:33:48 PM >
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RE: Optimum Anabolics -The Review - 1/19/2005 8:55:02 AM
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Naviator
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From: Frankfort, KY
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Missing a Deadlift and an Incline Calf set. Must be a typo, right?
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RIP 2004-2007
(in reply to Marc David)
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RE: Optimum Anabolics -The Review - 1/19/2005 10:24:33 AM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
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No typo. Checked my log book. I ran out of time so I bailed.
I do remember Jeff saying that if you hit the 60 minute mark, you'd been idle too long. No matter what. Stop what you are doing and leave.
I ended up talking to a guy about my deadlift form. After that 3rd set, I opted to quit since I had chatted for like 10 minutes about it.
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RE: Optimum Anabolics -The Review - 2/18/2005 8:26:55 PM
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Marc David
Posts: 6742
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From: Bay Area -CA
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<Smoke Clears>
Let's face it,...
Anybody who has followed my journal knows that I've been behind in posting my daily workouts. And while that is no excuse I can assure you that I've kept very detailed notes in the actual printouts I took to the gym along with staged measurements.
If you have read thru this journal, I think you get the idea of what kind of program it is. Naviator's journal is similar.
It's hardcore!
So let's go to the bottom line:
Week 1 Measurements:
186 lbs
15.7% BF (I think)
LBM 156.8 lbs
BF 29.2 lbs
total muscle gain N/A
total fat gain N/A
neck 16 in
chest 42
waist 34
arms 16
thighs 24
calves 15.5
Week 18 Measurements:
199 lbs
15.7% BF (I think)
LBM 167.8 lbs
BF 31.2 lbs
total muscle gain 11.0 lbs
total fat gain 2.0 lbs
neck 16 in
chest 42.5
waist 35.5
arms 16.25
thighs 25
calves 15.7
Total Gain:
11 lbs of muscle and 2 lbs of fat
Notes:
This is not a joke. I've gotten several comments in the last stages of this program from people I work out with every day. 80% of them are like "dude... wtf are you doing. You have gotten a lot bigger." One guy who is yoked, I was joking that I was "on the juice." He said it looks like you've been training pretty hard to me. Another comment was that "I was ripping out of my skin."
Sure, these were over the top comments but bottom line is, there is a very noticible change. I can tell as well. My strenght is up. I've gained weight even with adding cardio 3-4x a week I'm still increasing.
I've also printed out another full journal and I'm doing the program again.
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RE: Optimum Anabolics -The Review - 2/28/2005 12:18:40 PM
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tfdoke
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Joined: 2/28/2005
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Is there any way you could give an example diet for your high protein and high protein+1 phases?
(in reply to Marc David)
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RE: Optimum Anabolics -The Review - 2/28/2005 12:49:38 PM
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Marc David
Posts: 6742
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From: Bay Area -CA
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Try looking at my FitDay journal between the entry times. I thought I was pretty good about entering that.
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RE: Optimum Anabolics -The Review - 3/2/2005 10:50:05 AM
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tfdoke
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I looked at your journal, but I don't think it keeps data that far back or something because it wasn't there. No big deal. I had another question. In some of your exercise the reps are like 12,10,7,5 or 12,10,6,4 and I was just wondering what was the target reps 12,10,8,8 or was it lower than that? Also, I am a new member and really enjoy your site. It has a lot of great information on it. Keep up the good posts.
(in reply to Marc David)
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RE: Optimum Anabolics -The Review - 3/2/2005 1:44:02 PM
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Marc David
Posts: 6742
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From: Bay Area -CA
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It was 12,10,8,8 and sometimes 15!
The program goes thru stages of progressive loads and then hyper-adaptive. So you aren't always going heavy and to failure the whole 18 weeks. Nor are you always doing so many damn sets and reps.
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RE: Optimum Anabolics -The Review - 3/9/2005 11:45:25 AM
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tfdoke
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Which, in your mind, is a more effective program? Max-OT or Optimum Anabolics?
(in reply to Marc David)
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RE: Optimum Anabolics -The Review - 4/28/2005 2:23:32 AM
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The Sheep Man
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Nice man, thats how i want to look, but i think the face surgery will be costly
(in reply to Marc David)
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RE: Optimum Anabolics -The Review - 4/29/2005 2:26:05 AM
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The Sheep Man
Posts: 1273
Joined: 3/27/2005
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Not yet, but I have bought the program, Its just a matter of deciding when i want to take a break like it recommends, and read the book and dedicate myself to it, I read through navs journal, but not all of it, Right not i am deciding i need to work on burning fat, so as of today I'm trying to eat 2200 calories, and 158 grams of protein, i am changing from high weight low rep, to med weight high rep, and i will be adding cardio in, when i'm not tired, and on the weekend when i am usually bored. I think I might track my progress. Which thermogenic's do you recommend?
(in reply to Marc David)
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RE: Optimum Anabolics -The Review - 4/29/2005 8:57:48 AM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
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Last one I tried and liked was the Avant Labs H.E.A.T. Stack.
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RE: Optimum Anabolics -The Review - 5/2/2005 6:49:52 AM
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Gun Ryo
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Joined: 12/28/2004
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what is grabbing? -- - --- - Can't see from this picture but I grab daily.
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Hypnotised to realise that this surprise will end in demise in front of your eyes. Shining with lies you sent your spies, spat your alibies and your words rotted, rotted and attracted flies. Your boy cries but you proceed to fratenise with those baby blue eyes, eyes like the sky you pleaded for ties. Your stomach cries, and you envisionise a plate full of fries. Lord they are hot though, don't touch, I advise. But you are burned, and penalised, of course overdramatise and you get the prize. I am that boy baby girl and now I will end your 9 lives.
(in reply to Marc David)
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RE: Optimum Anabolics -The Review - 5/5/2005 3:23:36 PM
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kvnmcp
Posts: 154
Joined: 1/1/2004
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MDA, what kind of supplements were you on?
(in reply to Marc David)
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RE: Optimum Anabolics -The Review - 5/12/2005 12:06:40 PM
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Marc David
Posts: 6742
Joined: 4/6/2003
From: Bay Area -CA
Status: offline
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Creatine
Protein (Muscle Milk)
Fish oil
Multi-vitamin
Glucosamine
Saw Palmetto
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RE: Optimum Anabolics -The Review - 5/22/2005 9:04:09 PM
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sonny
Posts: 2
Joined: 5/22/2005
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Hello
I Just received my Optimum Anabolic e-book. It sure seems like a lot of fat to be consuming. For myself it’s 115g of fat per day, my weight is 215 lb. are you following the diet as set forth in the e-book?
Thank’s
Sonny
(in reply to Marc David)
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