RE: Nav's Optimum Anabolic journey
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RE: Nav's Optimum Anabolic journey - 8/23/2006 10:08:00 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
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I wouldn't cry about low bodyfat. I don't think you'll have a problem hitting 150, either. I'll probably be back in the game next week.
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RE: Nav's Optimum Anabolic journey - 8/23/2006 1:17:55 PM
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sied1922
Posts: 211
Joined: 7/2/2006
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ya but i wana keep my bf at around 8% so i'm hoping i get to like 160 or 155 atlest and then i'll spend some time cutting if i have to 150+ at 8% bf would but sick. are you gona stick to your diet while your off?
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RE: Nav's Optimum Anabolic journey - 8/23/2006 2:52:56 PM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
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Right now I'm on high protein +1. Not too tough to stick to that, brother.
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RE: Nav's Optimum Anabolic journey - 8/23/2006 3:29:50 PM
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sied1922
Posts: 211
Joined: 7/2/2006
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your right about that, i'm gona cry when i get to the prot dep cycle, no meat makes me very sad, but jeff said that you can eat 30 grams of protein on non workout days and he said they can be a stake or chicken or any meati you want, so that made me very happy
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RE: Nav's Optimum Anabolic journey - 9/25/2006 7:26:48 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day 1/Week 10
Hyperadaptive Cycle/High Protein +1/Shoulders
1 minute between exercises, 3 minutes between supersets
Superset 1
Internal Dumbbell Rotation 42x12/42x10/42x8
Arnold Press 37x12/37x10/32x8 Superset 2
Rear Cable Lateral Raise 17.5x12/17.5x10/17.5x8
Cross Cable Lateral Raise 12.5x12/10x10/10x8 Superset 3
Dip Bar Shrug 12/10/8
Twisting Dumbbell Military Press 32x12/32x10/32x8 47 minutes
Good to be back. I'm just going to continue in the program where I left off rather than starting over. I want to see what happens this way, because I usually start anew. I've been through week one more times than I care to.
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RE: Nav's Optimum Anabolic journey - 9/25/2006 10:43:10 AM
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gzinkl
Posts: 3216
Joined: 3/23/2005
From: Chicago, IL
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Yay! That cat is back in the gym!
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
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RE: Nav's Optimum Anabolic journey - 9/26/2006 11:50:07 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day 2/Week 10
Hyperadaptive Cycle/High Protein +1/Arms & Abs
1 minute between exercises, 3 minutes between supersets
Superset 1
Reverse Grip Dumbbell Curl 42x12/42x10/42x8
Overhead Cable Extension 75x12/75x10/75x8 Superset 2
Hammer Curl 37x12/37x10/37x8
Lying Dumbbell French Press 30x12/30x10/30x8 Superset 3
Bent Leg Crunch 67x12/67x10/67x8
Full Rotation Knee Raise 12/10/8
48 minutes
I'm glad I'm doing Week 10 instead of Week 1. It's been hard on the old cat getting back into this. This gym needs some better equipment. I'm not happy with these old ass dumbbells and lack of modern machines. There isn't even a dip bar. I have to use the squat rack with two barbells.
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RE: Nav's Optimum Anabolic journey - 9/26/2006 1:43:41 PM
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Coop
Posts: 1718
Joined: 5/18/2006
From: Tucson, Az.
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quote:
ORIGINAL: Naviator
Day 2/Week 10
Hyperadaptive Cycle/High Protein +1/Arms & Abs
1 minute between exercises, 3 minutes between supersets
Superset 1
Reverse Grip Dumbbell Curl 42x12/42x10/42x8
Overhead Cable Extension 75x12/75x10/75x8 Superset 2
Hammer Curl 37x12/37x10/37x8
Lying Dumbbell French Press 30x12/30x10/30x8 Superset 3
Bent Leg Crunch 67x12/67x10/67x8
Full Rotation Knee Raise 12/10/8
48 minutes
I'm glad I'm doing Week 10 instead of Week 1. It's been hard on the old cat getting back into this. This gym needs some better equipment. I'm not happy with these old ass dumbbells and lack of modern machines. There isn't even a dip bar. I have to use the squat rack with two barbells.
Would switching up your gym be worth it?
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
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RE: Nav's Optimum Anabolic journey - 9/28/2006 8:15:41 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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No, I don't think so. It's not worth it to pay a gym membership. The difference would not be significant enough, especially since most of the effectiveness of this workout comes from leg day.
Day 3/Week 10
Hyperadaptive Cycle/High Protein +1/Legs
1 minute between exercises, 3 minutes between supersets
Superset 1
Leg Extension 200x12/200x10/200x8
Leg Curl 90x12/90x10/90x8 Superset 2
Standing Calf 45x12/45x10/45x8
Deadlift 200x6/200x10/200x8 Superset 3
Skipped 33 minutes
Lost the motivation today. Not only that, but I couldn't hang on to the 100lb dumbbells for the deadlifts. I need to get my diet on and get some sleep. I'm friggin tired.
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RIP 2004-2007
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RE: Nav's Optimum Anabolic journey - 10/2/2006 11:30:51 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day 4/Week 10
Hyperadaptive Cycle/High Protein +1/Back
1 minute between exercises, 3 minutes between supersets
Superset 1
Wide Arm Cable Row 140x12/140x10/140x8
Wide Arm Lat Pull Down 140x12/140x10/140x8 Superset 2
Skipped Superset 3
Skipped blah minutes
Just haven't slept or eaten enough this week to do any good here.
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RIP 2004-2007
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RE: Nav's Optimum Anabolic journey - 10/2/2006 11:34:54 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day 1/Week 11
Hyperadaptive Cycle/High Protein +1/Shoulders
1 minute between exercises, 3 minutes between supersets
Superset 1
Front Dumbbell Lateral Raise 32x12/32x10/32x8
Twisting Dumbbell Military Press 32x12/32x10/32x8 Superset 2
Rear Dumbbell Lateral Raise 32x12/32x10/37x8
Side Dumbbell Lateral Raise 30x12/30x10/30x8 Superset 3
Dumbbell Shrug 100x12/100x10/100x8
Arnold Press 30x12/30x10/30x8
48 minutes
Feeling a bit better this week, but I still need to go shopping and make sure I'm getting sleep. My nutrition is in rough shape and my body is showing it.
_____________________________
RIP 2004-2007
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RE: Nav's Optimum Anabolic journey - 10/2/2006 6:45:33 PM
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dabeej
Posts: 8
Joined: 3/12/2006
From: mchenry Il
Status: offline
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hey I just got the program, I just finished shoulders on the third week its killer but I love the pace.But I am dreding leg day.being that I just started walking straight 4 days after last weeks wooping.I just wanted to say awsome log you have really done a good job with this and it is very motivating
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RE: Nav's Optimum Anabolic journey - 10/3/2006 12:42:06 PM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Glad you like it. I hope you stay motivated, because it is worth it.
Day 2/Week 11
Hyperadaptive Cycle/High Protein +1/Arms & Abs
1 minute between exercises, 3 minutes between supersets
Superset 1
Dumbbell Concentration Curl 37x10/32x10/32x8
Twisting Dumbbell Kickback 32x12/32x10/32x8
Superset 2
Twisting Dumbbell Curl 30x12/30x10/30x8
Dips 12/10/8
Superset 3
Exer-Ball Dumbbell Crunch 47x12/47x10/47x8
Full Rotation Knee Raise 12/10/8
49 minutes
Diet is back on track since I went shopping last night. I'll start running too. Now I need to work on sleep.
_____________________________
RIP 2004-2007
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RE: Nav's Optimum Anabolic journey - 10/3/2006 1:03:22 PM
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gzinkl
Posts: 3216
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Running? How much/when do you do the running?
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to Naviator)
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RE: Nav's Optimum Anabolic journey - 10/4/2006 6:21:20 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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I've got a physical fitness test in a few weeks, so I'm trying to build up some leg endurance. I work out in the morning and run when I get home from work. I hate HATE HATE running.
Day 3/Week 11
Hyperadaptive Cycle/High Protein +1/Legs
1 minute between exercises, 3 minutes between supersets
Superset 1
Leg Extension 200x12/200x10/200x8
Lying Leg Curl 100x12/100x10/100x8
Superset 2
Standing Calf 45x12/45x10/45x8
Barbell Squat 225x12/225x10/225x8
Superset 3
Skipped
32 minutes
After the first set of squats my legs went into serious pain. I don't know what the problem is but it's been really tough getting back into it..
_____________________________
RIP 2004-2007
(in reply to gzinkl)
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RE: Nav's Optimum Anabolic journey - 10/4/2006 6:23:29 AM
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Coop
Posts: 1718
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Is the ARMY's PFT 3 miles? What time do you need to meet for it?
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to Naviator)
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RE: Nav's Optimum Anabolic journey - 10/5/2006 8:31:38 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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It's a 2-mile 17:42 run. The Marine Corps is the only one that does three miles.
Day 4/Week 11
Hyperadaptive Cycle/High Protein +1/Back
1 minute between exercises, 3 minutes between supersets
Superset 1
Hanging Row 12/10/8
Wide-Arm Lat Pull Down 125x13/135x10/135x8
Superset 2
Twisting Dumbbell Row 62x12/62x10/62x8
Close-Grip Lat Pull Down 135x10/125x10/125x8
Superset 3
Jockey Row 115x11/105x10/105x8
High Pull 80x12/80x10/80x8
46 minutes
I'm sore. I've retained most of my strength, though. Very weird. I feel like I'm starting all over, but I'm not. I think I'm going to be busting a plateau soon.
_____________________________
RIP 2004-2007
(in reply to Coop)
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RE: Nav's Optimum Anabolic journey - 10/5/2006 8:38:42 AM
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Coop
Posts: 1718
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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I feel so freaking cheated... anyhoo, goodluck with the PFT.
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to Naviator)
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RE: Nav's Optimum Anabolic journey - 10/6/2006 9:31:04 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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You wanted to be a jarhead badass...
Day 5/Week 11
Hyperadaptive Cycle/High Protein +1/Chest & Abs
1 minute between exercises, 3 minutes between supersets
Superset 1
Incline Dumbbell Flye 30x12/30x10/32x8
Dumbbell Press 52x12/52x10/52x8
Superset 2
Dumbbell Flye 30x12/30x10/30x8
Incline Dumbbell Press 40x12/40x10/40x8
Superset 3
Twisting Crunch 52x12/50x10/52x8
Lying Leg Raise 12/10/8
52 minutes
That was my first chest workout since I crushed my fingers. I copy my workouts from two weeks prior, so I was looking at blood splotches on my journal. Kewl. Anyways, good workout today, but I think I repeated a set somewhere. I just zoned out at one point. Sometimes I do that.
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RIP 2004-2007
(in reply to Coop)
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RE: Nav's Optimum Anabolic journey - 10/9/2006 7:52:38 PM
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gzinkl
Posts: 3216
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Love the new signature. Looks like my cat doing the dance!
How is your finger doing, and is it affecting your lifting much now?
_____________________________
"If there's nothing else that's relevant, I'll be leaving now"
"Today's mighty oak is just yesterday's nut that held its ground"
(in reply to Naviator)
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