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RE: Nav's Optimum Anabolic journey - 10/27/2004 11:10:11 AM

Naviator

Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline

Day3/Week3
Progressive Load/High Protein/Legs

30 sec between exercises, 1 min between supersets

Superset 1

Superset 2

Superset 3

57 min total workout

I think I saw Jesus today. He was in the water fountain. He told me if I wanted to keep my legs side by side and pointing to the front I had better put them one in front of the other post haste over to that rack and get busy before my minute was up. I've had rough workouts, but they usually involved a guy in an impeccable uniform screaming at me. I cannot believe I motivated myself through this. My timing sucked, however, because I took three minutes each to set up the squats and the deadlifts. There is absolutely no time to switch plates. Other than that I lost 5 or 10 seconds here or there just gasping for precious air. Calves offer a little rest, but not much. I still managed to complete this horrendous exercise in self mutilation in a mere 57 minutes. As far as I am concerned that is unspeakable for a 30 set leg workout. This routine doesn't fit logical human principles. I've had a hard time all the way from the gym of keeping the cream in on one side and the crap in on the other.

Today's diet:

breakfast-Carnation Instant Breakfast with skim, Cream of Wheat with olive oil and Splenda(mmm, good!)
blunch- 2 boiled eggs and a turkey/fat free cheese sandwich on whole grain
lunch-(after workout) tuna with Canola Mayo, CR bagel, chocolate chip cookies, juice with creatine, carrots, banana
afternoon-cottage cheese and another sandwich
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado
dinner-steak, mac&cheese, broccoli w/cheese

I really don't ****in feel like writing about my diet. I don't feel like writing anything except my will. Maybe I'll finish something tomorrow if I can walk.
Update-It's tomorrow morning and I can, in fact, walk. It hurts, but so does bikini wax, and I will not be outdone by a chick in a swimsuit. Steak last night. Oh, yeah, baby. That's my reward for today's suicide attempt. I would have to say that death by overexertion is right up there with being burned, eaten, and Samurai sepuku.

< Message edited by Naviator -- 10/28/2004 8:20:32 AM >

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RE: Nav's Optimum Anabolic journey - 10/27/2004 9:08:39 PM

Marc David

Posts: 9132
Joined: 4/6/2003
From: Bay Area -CA
Status: offline

quote:

I think I saw Jesus today.

Now that is funny! Smile

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RE: Nav's Optimum Anabolic journey - 10/28/2004 11:30:51 AM

Naviator

Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline

Day4/Week3
Progressive Load/High Protein/Back

30 sec between exercises, 1 min between supersets

Superset 1

Superset 2

Superset 3

50 min total workout

I need to pull my head out of my ass. I usually press edit so that I can quickly copy and paste from a previous similar workout. Well this one got edited. I can't remember what I wrote a week ago, so this is basically all I have to say. Smile

Today's diet:

breakfast-Sugar Free Carnation Instant Breakfast with skim, boiled egg and Cream of Wheat with olive oil & Splenda
lunch-leftover steak and mac&cheese
after workout-tuna with Canola Mayo, CR bagel, chocolate chip cookies, juice with creatine, carrots, banana
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado
supper-can't remember

Friggin dumbass.

< Message edited by Naviator -- 11/5/2004 9:54:09 AM >

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RE: Nav's Optimum Anabolic journey - 10/29/2004 11:07:33 AM

Naviator

Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline

Day5/Week3
Progressive Load/High Protein/Chest&Abs

30 sec between exercises, 1 min between supersets

Superset 1

Superset 2

Superset 3

52 min total workout

The pace is surprisingly manageable. I have gotten to the point that the problem is not me gasping for mercy, rather I don't have time to switch weights, get a drink, stretch a cramp, etc. 30 seconds means get set up for the other exercise as soon as you finish the previous. A minute is long enough to get a drink if you don't have to switch weights or walk 30 paces to get one. I made it through this week, finally. I do not notice strength gains, but my recovery ability has made incredible improvements. I have mastered the exer-ball and I prefer to put myself in a slightly out-of-balance condition just to get that panic effect. If you have ever lifted on a boat you know what I mean. Stretching the flye a little more seems to intensify the effort. I think this is the last week I will have to deal with sub-10 pound dumbells. One can only hope.

Today's diet:

breakfast-sugar free Carnation Instant B-Fast with skim milk, Cream of Wheat with olive oil & sugar and 2 boiled eggs once I got to work
lunch-(after workout) tuna w/Canola Mayo, whole grain bagel, cookie, Peach Yogurt, banana, carrots
afternoon-leftover steak and mac&cheese
evening-chicken cacciatori and salad w/vinegar&oil

No creatine, I'm starting to notice. A bit lethargic, and I'm not feeling as big. Still, I caught some hateful looks at the gym today. **** you, guys. Work smarter, not harder. Just wait till next week when I barely break a sweat and I'm still gaining. Can I get a hallelujah? God, it's good to be the shat.

< Message edited by Naviator -- 11/15/2004 10:08:57 AM >

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RE: Nav's Optimum Anabolic journey - 11/1/2004 11:26:40 AM

Naviator

Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline

Day1/Week4
Hyper-Adaptive/High Protein/Shoulders

1 min between exercises, 3 min between supersets

Superset 1

Superset 2

Superset 3

50 min total workout

Did I work out today, or was I in a big room surrounded by steel wasting time? I guess this workout has a soft side. It certainly taught me to appreciate 3 minutes. Previously I thought there was only one thing I could do with myself in 3 minutes, but I was wrong. I can actually get bored staring at a watch in three minutes. I honestly felt like I should be doing something. Could be trouble. In an earlier post I spoke of a guy taking three 20 lb dumbells. Well today I learned that if this fat turd is working out you don't get any dumbells. He no kidding had 6 forkin dumbells around that poor overstressed bench of his snorting his way through the Porky huff-a-thon. It doesn't help that my gym has only one set of 25s. Plates do not work well, I also found out today. This guy reminded me of the one in Mad Max: Beyond Thunderdome. I kept expecting him to say,"Methane comes from pig ****." Phew. I'm glad he's in the gym, but he needs to make his mini-earthquakes over in the cardio area. Ok, enough Nav. You're not being nice.

Today's diet:

breakfast-Carnation Instant Breakfast with skim, oatmeal with olive oil and Splenda
blunch- boiled egg and pork loin on whole grain bagel with some green beans
lunch-(after workout) tuna with Canola Mayo, strawberry yogurt, juice, carrots
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado
supper-chicken stir-fry

Wonder if I even deserve to eat after the pitiful excuse for a lift today. Note to self: DO NOT skimp on the mayo in the tuna!! Smile

I think I might start going with canned chicken after the workout and saving the tuna to eat with the juice.

< Message edited by Naviator -- 11/1/2004 4:38:41 PM >

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RE: Nav's Optimum Anabolic journey - 11/1/2004 4:42:27 PM

Naviator

Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline

30Oct04
205 lb
17.5% BF
169.1 LBM
Neck 16.5 in
Chest 45.1 in
Waist 35.5 in
Arms 16 in
Thighs 25 in
Calves 15.7 in

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RE: Nav's Optimum Anabolic journey - 11/1/2004 4:44:01 PM

Naviator

Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline

stop staring at my ass

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RE: Nav's Optimum Anabolic journey - 11/2/2004 12:34:34 PM

Naviator

Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline

Day2/Week4
Hyper-Adaptive/High Protein/Arms&Abs

1 min between exercises, 3 min between supersets

Superset 1

Superset 2

Superset 3

57 min total workout

How refreshing it isto perform an exercise in which I underestimate myself. Overheads could have started out a lot heavier. Rest time makes all the difference in the world. I find that 3 minutes is way too long. I am looking at the watch at 2 minutes wondering what to do next. Twisting crunches were difficult only because my arms were tired and I couldn't hold enough weight to keep sufficient stress on the abs. The dips were wonderful. It felt great to be working with nothing but my weight again, only this time with perfect form through every last rep. Can't tell much from the pics, but I am stronger now than when I was on M-1T. Put that in your hair and comb it. 40 pounds on the curls with this kind of form felt great also. My only complaint today is the need for wrist straps for the hanging legs. No way around it. I either wear them or I don't get the reps. I still have my favorite exercises; I'm just testing around because I shouldn't be doing the same ones every week. The truly difficult part of the Hyper-Adaptive portion is stopping the exercise when you are supposed to.

Today's diet:

breakfast-Carnation Instant Breakfast (sugar-free) with skim milk. A bowl of cream of wheat with olive oil and sugar and 2 boiled eggs once I got to work.
lunch-(after workout) Can of chicken, Canola Mayo on a multigrain bagel, Cran-Grape, carrots, peach yogurt
afternoon-leftover chicken stir-fry
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado with a can of tuna and mayo
supper-pasta with hot italian sausage

Trying out the canned chicken today and not liking it. Tastes like frog legs. Think I'll be utilizing some mustard tomorrow. Now all I need to do is split my supper into a beginning evening meal and an end evening meal. Maybe some nuts, cottage cheese and skim milk before bed?

< Message edited by Naviator -- 11/3/2004 12:08:35 PM >

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RE: Nav's Optimum Anabolic journey - 11/3/2004 12:34:42 PM

Naviator

Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline

Day3/Week4
Hyper-Adaptive/High Protein/Legs

1 min between exercises, 3 min between supersets

Superset 1

Superset 2

Superset 3

52 min total workout

Not much variety in exercises to choose from for this day. I don't like extensions or curls (not like lunges blow my skirt up, either). 160lb was a great 8 rep weight-perfect. These things are still killing my squat. I really can do over 350, honest. 275 lb made me want to pass out today, though. Leg day really is a red ass no matter how much rest you get. Nevertheless, I did have plenty of mustard to squeeze out a good set of deadlifts afterwards. They were even better the more weight I put on the bar. All in all a very sweaty, smelly day in which much time was spent crawling across a filthy gym floor.

Today's diet:

breakfast-Carnation Instant Breakfast with skim, Cream of Wheat with olive oil and Splenda and 2 boiled eggs when I got to work
lunch-leftover pasta and some almonds
afternoon-(after workout) canned chicken with Canola Mayo and mustard, multigrain bagel, juice, carrots
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado with a can of tuna and mayo
supper-leftover pasta(again)

This chicken tastes like ****. When my stepdad said that to my mom I thought I would never hear myself repeat it. It really does taste crappy. What do you do with a canned turd to make it palatable? More mustard. Put it on the bagel. Waiter, I'd like to change my selection to litter-dried cat crap. I was reading some of the tips Jeff leaves in the workout plan and happened upon one that recommends eating 30-60 min before working out to keep the nutrient flow going. Well, not on leg day. If you have ever had a leg day like this you know why. I once got an acid reflux doing heavy squats with a belt cinched up. What can you do with over three hundred pounds on your shoulders and you feel your viscera trying to squeeze its way up through your neck? Think of like giving yourself a big bear hug.

< Message edited by Naviator -- 11/8/2004 11:31:22 AM >

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RE: Nav's Optimum Anabolic journey - 11/5/2004 9:42:08 AM

Naviator

Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline

Day4/Week4
Hyper-Adaptive/High Protein/Back

1 min between exercises, 3 min between supersets

Superset 1

Superset 2

Superset 3

50 min total workout

I shant be doing extensions or high pulls anymore. Too hard on the lower back. I had to get a Shiatsu Massager already for existing discomfort. I need to concentrate on form for the dumbell rows, but it is an excellent exercise. Doing well squeezing shoulder blades first and I can tell the difference. I'm getting spoiled with all of this rest time. Whatever I'm doing must be working because I had a guy come ask me about doing squats properly. Luckily I had three minutes to explain. He was a good kid, and I hope he sticks with it and stays motivated.

Today's diet:

breakfast-Sugar Free Carnation Instant Breakfast with skim, boiled egg and Cream of Wheat with olive oil & Splenda
lunch-leftover pasta and broccoli&cheese
afternoon-(after workout) peach yogurt , choc Bon Bon from coworker trying to fatten me up, canned chicken with Spicy Hot Mustard(aha!!!), wholegrain bagel, juice, carrots
evening-Fresh squeezed juice of lime, orange, apples, kiwi, grapes, and avocado with a can of tuna and mayo
I skipped supper. Idiot.

You never realize how important a meal is until you do without it. I had an errand or two after my workout, so I put off the post workout meal. Very unsat headwork, Nav. I ended up sitting in traffic wishing I had a bazooka. I got my fresh squeeze too late after work, and then I wasn't even remotely hungry before bed. I cannot afford to skip a meal because it's all I can do to eat enough keeping up with this diet plan. On a lighter note, Hot Spicy Mustard can make earwax taste good. The chicken was fit for consumption today. It still smells like Fancy Feast when you open it, though. Oh well, I ran out of Canola mayo today, so tomorrow I start on the Safflower mayo.

< Message edited by Naviator -- 11/12/2004 6:26:49 AM >

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RE: Nav's Optimum Anabolic journey - 11/5/2004 10:17:30 AM

Naviator

Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline

Day5/Week4
Hyper-Adaptive/High Protein/Chest&Abs

1 min between exercises, 3 min between supersets

Superset 1

Superset 2

Superset 3

48 min total workout

I overestimated myself several times today. I thought I could do dips unassisted, but I was wrong. If I was just blasting a quick 10 it wouldn't be a problem. However, strict form requires me to take my sweet time lowering down and then exploding up. Not easy once the reps start counting higher. I screwed up on timing today because I was trying to babysit my cables. Every jackoff that isn't showing off his latest bench max wants to get on the cables, so one is hard enough. Securing two is next to impossible. Some skimpily clad 6.5 foot blonde was showing off for me on one of them and I really could just care less. I'm on a strict schedule here. No, I'm not queer, just concentrating. She ended up stomping off because I wasn't giving her the reaction she thought she deserved.
Whatever. If you want to be a guest in my reality you need to learn how to make yourself at home. Meanwhile, get off my cables. I don't think I'll be doing pullovers any more as they work the tris too much. Press to neck was uneventful. I think I prefer flyes. I'll try a combo next week. I ran into a plateau on the exer-ball until I hooked my feet under a bench. Now I can do more weight and still enjoy a little out-of-balance panic.

Today's diet:

breakfast-sugar free Carnation Instant B-Fast with skim milk, oatmeal with olive oil & sugar and 2 boiled eggs once I got to work
lunch-(after workout) canned chicken with hot mustard, whole grain bagel, strawberry Yogurt, banana, carrots, pistachios
afternoon-Salmon, rice pilaf, spinach
evening-Fresh squeezed juice of lime, orange, apples, kiwi, grapes, and avocado with a can of tuna and mayo
supper-sirloin tip stir fry with rice

By now I should be in the low 190s, but I weighed 203 last night. I'm pretty sure the water weight from he creatine and M-1T is gone. I'm going to need to add oil somewhere into my post-workout meal for the fat content. I do not have time to crack pistachios. I did some research on rice. It seems the good rice has 28%amylose. How does one determine this? Well, high amylose rice will tend to be parboiled long grain, have a high saturation rate, and does not stick when cooking. Minute Rice is not an option. Happy hunting.

< Message edited by Naviator -- 11/12/2004 6:26:26 AM >

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RE: Nav's Optimum Anabolic journey - 11/8/2004 11:30:07 AM

Naviator

Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline

Day1/Week5
Hyper-Adaptive/High Protein/Shoulders

1 min between exercises, 3 min between supersets

Superset 1

Superset 2

Superset 3

47 min total workout

Mixed up the Shrugs and Raises on accident (wrong table, genius). Too much time on my hands. Hmmm. I've got an idea. While I'm waiting for my three minutes to expire I will look in the mirror and psyche my testosterone factory into life. It actually works! Of course I was already getting pissed at this group of guys chitchatting at the bench. I mean for cryin out loud I am over 20 feet away. I don't have time to **** with these jerkoffs, either. One of them sounds like a chihuahua while he is benchpressing his big 225. Hiyt! Hiyt! Here boy, come get a kick in the teeth. I'm already sensing some condescension mixed with jealousy from the guys around me. They see my pitiful 25 lb dumbells and wonder how the hell I got to looking like this lifting girl toys. I said it at the beginning. If you care what others think of you this is not the workout plan you should be looking at. I love messing with people.

Today's diet:

breakfast-Carnation Instant Breakfast with skim, Cream of wheat with olive oil and Splenda, boiled egg
blunch- peanut butter sandwich
lunch-(after workout) Canned chicken with olive oil and jalepeno mustard, multigrain bagel, peach yogurt, juice, banana
afternoon-2 peanut butter sandwiches
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado and tuna with safflower mayo
dinner-macaroni&cheese w/broccoli

I took some liberties with the day off of my diet this weekend. Dairy Queen and Pizza as well as two Wendy's double stackers. My birthday didn't go away and the sky is still above my head, so I guess no harm done. I think I have gotten the Alpo to taste good, so it will remain a part of my diet. The Safflower Mayo is pretty good. I need to find a cheap source for it, though. 4-6$ is stupid. It is, however, quite necessary. I would attribute the success of this workout to my improved diet.

< Message edited by Naviator -- 11/9/2004 10:29:19 AM >

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RE: Nav's Optimum Anabolic journey - 11/9/2004 11:20:50 AM

Naviator

Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline

Day2/Week5
Hyper-Adaptive/High Protein/Arms&Abs

1 min between exercises, 3 min between supersets

Superset 1

Superset 2

Superset 3

54 min total workout

I am getting complacent. I need a spankin. This would not happen during the Progressive Load Phase. The amount of weight I am lifting is increasing, but so is my attention deficit. Today I used my ample free time to reenergize my testosterone plant and it helped me to focuse and recharge for my next lift. I must remember to continue this. I can tell the difference in my physique in the mirror, so I know others can. I have been noticing a rash of copycats lately. I never heard of Arnold presses before this workout and now I'm seeing others do them. Three different people were doing situps on an exer-ball today. It's getting harder to secure dumbells. However, they are still doing improper form with heavy weight. One ****head right next to me asked if he could use my 30lb while I was busy grunting out kickbacks. I hate when people talk to me under strain. He then poured salt on the wound by saying,"Dem kickbacks are a ****, ain't dey?" No, really? I just look like I'm taking a gigantic **** all of the time. That's like someone in Antarctica asking you the stupid question,"Cold enough for ya?" GO AWAY! Before I get onto a tirade, the crunches hurt my solar plexxus when I lean too far back on the ball. It's like getting punched in the stomach. Might do more of that just because I love pain. So I get to the gym today and I notice these parking signs that say O-6 and above only. Naturally, being who I am, I raise a stink. I mean what is this crap? Do these guys have less time on their hands than anyone else in the Navy? Are they better in some way? This is the ****in gym, not the USS ****can. We all go into the locker room and strip down to our skivvies the same. Is it going to hurt Captain Dicksmack or Colonel Farkwad to walk a little further? Now there are two empty parking spots in front of the gym waiting for someone "special." What really irks me about this is the fact that junior enlisted folks who don't really have a voice are going to look at this and visualize where they fall into the big order of bullshit. Without the worker bees the queen is just another bug. Back in school they used to call me special, too. Special Ed.

Today's diet:

breakfast-Carnation Instant Breakfast with skim milk. A bowl of oat bran with olive oil and sugar and a boiled egg once I got to work.
lunch-(after workout) Can of chicken with jalapeno mustard and olive oil, Cran-Grape, carrots, peach yogurt, banana
afternoon-2 peanut butter sandwiches and a boiled egg
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado with a can of tuna and mayo
supper-salmon, wild rice, spinach

I am hungry in the morning. I wait too long to work out. That's where I'm losing a meal. I need to get my workout done before 11:00 so that I can get busy eating the rest of the day. A growing boy needs his nutrition. Speaking of nutrition, I haven't had a beer in weeks. I even brew my own and it tastes good.

< Message edited by Naviator -- 11/10/2004 11:25:52 AM >

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RE: Nav's Optimum Anabolic journey - 11/9/2004 7:53:14 PM

Marc David

Posts: 9132
Joined: 4/6/2003
From: Bay Area -CA
Status: offline

I find these 3 minute between supersets to be so different from the progressive, 30 second rest. Totally a mind trip. I was wandering around, getting water, relaxed just doing my weights. Thinking, this won't last much longer. And then I can barely get enough time to breathe between sets.

During these phases, I feel I can do more but I never do. I just do what I've got down and then I leave.

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RE: Nav's Optimum Anabolic journey - 11/10/2004 11:22:46 AM

Naviator

Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline

Day3/Week5
Hyper-Adaptive/High Protein/Legs

1 min between exercises, 3 min between supersets

Superset 1

Superset 2

Superset 3

54 min total workout

Holy Humpin Hosanna, that was cool. Did I squat 275 ten times really slow and controlled? You're God Damned right I did. And then I got light headed and just about passed out. Yes I did. I am convinced that I will fall over dead before I reach my theoretical max. What the hell is happening when I can lift weight that exceeds my body's ability to recuperate? I honestly had strength to lift more today, but it would have killed me. Doing the leg curls was a supreme idea. I wasn't blasting the living crap out of my legs early on, thereby keeping a steady load throughout the workout. I find that forward lunges differ very little from backward. At the rate I'm going I need a better grip, though. A 90lb dumbell doesn't like to be held continuously for a slow count of 8, let alone 10 or 12. More jackass stories today. The chihuahua decided to do squats today. When I was doing deadlifts. Right behind him. Yep, Nav decided to be the asshole today for once. After all, I was there first and 3 minutes is well spent if you are dedicated to a worthy cause. While he was yip yip yipping away I was four feet behind him puffing sweat and spit all over his backside and making my own noise as well. You never know what you can accomplish until you do it for the sole purpose of sending an irritating message to a dickhead. This ****stick and his fellow testes decided to squat(they asked me if I was still using it first, heh heh). I told them I wouldn't be in their way. I knew that little ****er would start making his foul racket sooner or later. And when he did, I would be right there. Prepare to receive. These ****in pussies were barely doing halfies. If I didn't bend my knees, I could squat 500+ too. I encourage everyone that may read this anytime in the future to pull the same type stunt I did today. Never, ever back down. These morons could have educated me severely today because I was the one that actually worked out. They kept their ****in mouths shut.

Today's diet:

breakfast-Carnation Instant Breakfast with skim, Cream of Wheat with olive oil and Splenda and 2 boiled eggs when I got to work
lunch-(after workout) canned chicken with jalepeno mustard, cinnamon raisin bagel, juice, carrots, banana, blueberry yogurt
afternoon-leftover salmon, rice, and spinach
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado with a can of tuna and mayo
supper-pork tenderloins and wax beans

Jesus I'm hungry. I could eat my hands before I finish writing this. I might be growing in overdrive because I noticed the pounds coming back. My fat is still decreasing. This is good. Now I have to figure out a way to maintain this obligation of diet and workout when I go on the road. I'm still in the infancy, so failure is possible. I know now that if I ever quit this it is a mistake. This is hands down the best workout ever and until an improvement comes along this is what I am doing. God I hate leg day.

< Message edited by Naviator -- 11/12/2004 6:12:13 AM >

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RE: Nav's Optimum Anabolic journey - 11/12/2004 6:25:45 AM

Naviator

Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline

Day4/Week5
Hyper-Adaptive/High Protein/Back

1 min between exercises, 3 min between supersets

Superset 1

Superset 2

Superset 3

53 min total workout

Well today I was doing construction work and didn't get home until almost 9:00. I didn't even eat when I got home. I slept until about 11:45, then I woke up starving. After I ate, I laid back down and decided I needed to keep my schedule. So, at 12:55 I began this workout. It was tough, and I feel it this morning. I didn't use wrist straps until the last superset. Pulldowns were terrible. Chin Ups likewise. Is that all I can do by myself? Good form makes these exercises difficult. I ended up hooking my ankles on the bar I was using for my hanging rows to provide some assistance. It was just too awkward.

Today's diet:

breakfast-Sugar Free Carnation Instant Breakfast with skim, boiled eggs and Cream of Wheat with olive oil & Splenda
lunch-leftover pork tenderloins
afternoon-tuna with safflower mayo and multigrain bagel, pistachios
evening-Fresh squeezed juice of lime, orange, apples, kiwi, grapes, and avocado.
late night-two peanut butter sandwiches
really late night-(after workout) tuna w/mayo, strawberry yogurt, cran-grape

This diet sucked today. I didn't eat for about a five hour period. Then I tried to sleep with nothing but juice to keep me going. This took a great deal of strength out of me, and I don't plan on subjecting myself to this abuse again. Even the morning after I'm still feeling a bit weak.

< Message edited by Naviator -- 11/12/2004 8:30:45 AM >

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RE: Nav's Optimum Anabolic journey - 11/12/2004 8:42:20 AM

Naviator

Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline

Day5/Week5
Hyper-Adaptive/High Protein/Chest&Abs

1 min between exercises, 3 min between supersets

Superset 1

Superset 2

Superset 3

51 min total workout

Have I ever said working out at home sucks? I got myself a good pump today, but I am still dissatisfied. It just doesn't feel the same. Supermans and Leg raises were lame. Not difficult enough. I think I'm spoiled after the twisting knee raises. I don't know what happened to my first set of pushups. I think I'm still suffering from yesterday's shenanigans.

Today's diet:

breakfast-sugar free Carnation Instant B-Fast with skim milk, oatmeal with olive oil & sugar and 2 boiled eggs
lunch-(after workout) tuna w/ mayo, peach yogurt, cran-grape
afternoon-2 peanut butter sandwiches
late afternoon-Fresh squeezed juice of lime, orange, apples, kiwi, grapes, and avocado with tuna and mayo
evening-Arby's roast beef, chicken club salad, Taco Bell steak fajita stuffed burrito

Since I will be on the road this afternoon, I will not finish this post today. I am going to endeavor to continue an effective diet the entire weekend. I know I will screw up here and there, but hopefully the underlying tone will take care of the hiccups.

< Message edited by Naviator -- 11/13/2004 5:59:24 AM >

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Post #: 37

RE: Nav's Optimum Anabolic journey - 11/15/2004 10:07:35 AM

Naviator

Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline

Day1/Week6
Hyper-Adaptive/High Protein/Shoulders

1 min between exercises, 3 min between supersets

Superset 1

Superset 2

Superset 3

48 min total workout

I'm looking forward to next week when the workouts start getting more difficult. The problem is that Thanksgiving falls on a low protein phase. That is going to blow. Well, today 30lb was too heavy for front lateral raises. The book says to stop short of max reps and I have a hard time doing that. I am not wired to quit when I can still lift. Shrugs, on the other hand, were too easy and I don't have a weight belt. Considering the 4-day weekend I just had this was a great day. I am still increasing strength every week and the fat is melting away. Nav happy.

Today's diet:

breakfast-Carnation Instant Breakfast with skim, Oat Bran with olive oil and Splenda, boiled egg
blunch- 2 peanut butter sandwiches
lunch-(after workout) Canned chicken with olive oil and jalepeno mustard, cinnamon raisin bagel, strawberry yogurt, juice, carrots
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado and tuna with safflower mayo
dinner-turkey meatloaf, new potatoes, and broccoli with cheese

Time to bring another meal to work with me. After workout meal was eaten before 1 PM. I'll be going home early today. I have needed to increase my caloric intake, but I haven't been able to keep up with the amount of food necessary to ingest. Now I'm hungry. Must feed Nav. That **** I was eating this weekend doesn't count, either.

< Message edited by Naviator -- 11/16/2004 10:02:14 AM >

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Post #: 38

RE: Nav's Optimum Anabolic journey - 11/16/2004 10:20:03 AM

Naviator

Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline

Day2/Week6
Hyper-Adaptive/High Protein/Arms&Abs

1 min between exercises, 3 min between supersets

Superset 1

Superset 2

Superset 3

49 min total workout

Excellent arm workout. I am still learning about form. Even though I am not swinging my arms I am catching myself using a "body twitch" to initially propel the weight. I tried my best to stand still while performing the exercises today and greatly increased the intensity. With the french press and the reverse-grip curls my forearms got a decent pounding. The knee raise continues to be a very challenging exercise. Fat ass showed up today when I was doing abs. Started immediately grabbing dumbells of all sizes. This guy has big chick titties. He was porking away at the 20lb dumbells for something like a 100 rep dumbell press. He wasn't even extending all the way. I have no idea what he is doing, but he sure takes a lot of dumbells to do it. Inconsiderate.

Today's diet:

breakfast-Carnation Instant Breakfast with skim milk. A bowl of oatmeal with olive oil and splenda and a boiled egg once I got to work.
morning-2 peanut butter sandwiches
lunch-(after workout) Can of chicken with mustard and olive oil, Cran-Grape, peach yogurt, banana, cinnamon raisin bagel
afternoon-leftover meatloaf and goldfish crackers
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado with a can of tuna and mayo
dinner-tuna melt on wheat bread with potatoes and cabbage

How's that for a more substantial diet? I feel much better. I got some instruction on the Accu-measure calipers and narrowed my flab measurements down to 9-9.5 mm. How's that for accurate? That means I'm a lean 12.2% bodyfat, not a 15-17% like I thought before. I thought I looked odd for that much bodyfat. That also brings my LBM to 178. I had to recompute my diet after finding this out. It didn't change drastically, but it was significant. I definitely needed to add that extra meal in there. 203 g protein requirement vice 194. Just in time to say Goodbye to protein next week. Yippee.

< Message edited by Naviator -- 11/17/2004 9:19:04 AM >

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Post #: 39

RE: Nav's Optimum Anabolic journey - 11/17/2004 1:40:51 PM

Naviator

Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline

Day3/Week6
Hyper-Adaptive/High Protein/Legs

1 min between exercises, 3 min between supersets

Superset 1

Superset 2

Superset 3

53 min total workout

I ran out of poop on the last deadlift. I tell you, Wednesdays really suck. I dread this workout every week. I have tried in the past to combine deadlift and squat in the same workout, but I always give up. It takes me at least a minute to get to where I don't have to sit down. The Progressive Load weeks are more than I can take. I cannot recover between sets. This has to get easier. I did have thighs that looked like hams after my workout, though. That was pretty cool. I know I can lift more, but the longer I use my legs, the worse I feel. Higher reps really kill me. It could be my breathing I suppose, but I don't think 100% oxygen would cure my problem. This is just plain ****in hard.

Today's diet:

breakfast-Carnation Instant Breakfast with skim, Oat bran with olive oil and Splenda and 2 boiled eggs when I got to work
morning-2 Peanut Butter sandwiches
lunch-(after workout) canned chicken with mustard and oil, whole wheat bagel, juice, banana, strawberry yogurt
afternoon-golfish crackers and some meatloaf with potatoes and cabbage
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado with a can of tuna and mayo
dinner-finished up the meatloaf and potatoes

I am not hungry. I am still knocked out from this workout. I need to keep eating to get my calories, but I don't feel like it. I guess I need to think about next week's diet so that I can be happy with this one. I really like meat and dairy. I'm going to miss it. I still went to bed without reaching my caloric requirement for the day. It's hard to eat enough again.

< Message edited by Naviator -- 11/18/2004 3:47:18 PM >

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Post #: 40