RE: Nav's Optimum Anabolic journey
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RE: Nav's Optimum Anabolic journey - 10/9/2006 7:57:45 PM
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Coop
Posts: 1718
Joined: 5/18/2006
From: Tucson, Az.
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Semper Fi baby...
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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 - 10/10/2006 11:16:47 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Finger is good. The only problems I'm having are the little piece of nail I can't remove getting snagged on things and my middle finger being too fat to play a black key in the middle of two white keys.
Day 1/Week 12
Hyperadaptive Cycle/High Protein +1/Shoulders
1 minute between exercises, 3 minutes between supersets
Superset 1
Internal Dumbbell Rotation 42x12/42x10/42x8
Arnold Press 32x12/32x10/32x8
Superset 2
Rear Cable Lateral Raise 17.5x12/17.5x10/17.5x8
Cross Cable Lateral Raise 12.5x12/17.5x10/12.5x8
Superset 3
Dip Bar Shrug 12/12/12
Twisting Dumbbell Military Press 32x12/32x10/32x8
47 minutes
Late entry. Did the workout yesterday on my day off, but it's much more fun to log my journal on the Army's time. Still feeling kinda sore and getting used to working out again. Very odd.
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RIP 2004-2007
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RE: Nav's Optimum Anabolic journey - 10/10/2006 11:22:09 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day 2/Week 12
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 75x11/75x10/75x8
Superset 2
Hammer Curl 37x12/37x10/42x8
Lying Dumbbell French Press 32x12/32x10/32x8
Superset 3
Exer-Ball Dumbbell Crunch 47x12/52x10/57x8
Full Rotation Knee Raise 12/10/8
46 minutes
Damn that was good today. There's something new about my arm workouts that I can't put my finger on. It just felt damn good and I know I'll be hurtin tomorrow.
_____________________________
RIP 2004-2007
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RE: Nav's Optimum Anabolic journey - 10/10/2006 11:48:26 AM
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gzinkl
Posts: 3215
Joined: 3/23/2005
From: Chicago, IL
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What kind of music do you play on keyboards?
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"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 - 10/10/2006 11:55:31 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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I'm a pianist. Keyboards are for long-haired milquetoasts named Yanni.
Day 3/Week 12
Hyperadaptive Cycle/High Protein +1/Legs
1 minute between exercises, 3 minutes between supersets
Superset 1
Leg Extension 200x12/200x10/225x8
Leg Curl 100x12/100x10/100x8
Superset 2
Standing Calf 45x12/45x10/45x8
Deadlift 200x12/200x10/200x8
Superset 3
Donkey Calf 12/10/8
Squat 225x12/225x10/225x8
49 minutes
Woo. Leg day. Gotta love it. I had a class this morning so I didn't get to work out until the afternoon. Leg day is better in the afternoon, but I can't say that it's ever enjoyable.
< Message edited by Naviator -- 10/12/2006 7:24:48 AM >
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RIP 2004-2007
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RE: Nav's Optimum Anabolic journey - 10/12/2006 7:30:56 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day 4/Week 12
Hyperadaptive Cycle/High Protein +1/Back
1 minute between exercises, 3 minutes between supersets
Superset 1
Wide-Arm Cable Row 145x13/155x10/155x8
Wide-Arm Lat Pull Down 145x12/155x10/155x8 Superset 2
Close-Grip Cable Row 135x12/135x10/135x8
Close-Grip Lat Pull Down 125x12/125x10/125x8 Superset 3
Straight Arm Pull Down 75x12/75x10/75x8
High Pull 80x12/80x10/80x8 46 minutes
I did a leg workout about 14 hours ago. The soreness hasn't quite set in yet, but I had the energy to go up in weight. Good times.
_____________________________
RIP 2004-2007
(in reply to Naviator)
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RE: Nav's Optimum Anabolic journey - 10/13/2006 6:05:42 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day 5/Week 12
Hyperadaptive Cycle/High Protein +1/Chest & Abs
1 minute between exercises, 3 minutes between supersets
Superset 1
Dumbbell Pullover 82x12/82x10/82x8
Dips 6/5/5 Superset 2
Low Cross Cable Raise 25x12/25x10/25x8
Incline Push Up 12/10/8 Superset 3
Twisting Crunch 72x12/72x10/72x8
Lying Leg Raise 12/10/8 46 minutes
Need to switch dips with push ups to make a diversified upper/lower chest workout. Not sure if I'm ready to start another progressive load or not, but here I come.
_____________________________
RIP 2004-2007
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RE: Nav's Optimum Anabolic journey - 10/15/2006 4:30:27 AM
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wicked121
Posts: 652
Joined: 7/6/2005
From: independence iowa
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looking good nav keep it up. good luck
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RE: Nav's Optimum Anabolic journey - 10/15/2006 4:35:29 PM
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gzinkl
Posts: 3215
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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Hey Nav, what's your philosophy on changing exercises from week-to-week? Phase-to-phase?
_____________________________
"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 - 10/16/2006 2:08:59 PM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Every day I copy my internet journal from my notebook and then flip the page. Then I look at the workout from two weeks ago and repeat it. If it is the start of a progressive load I increase the weight. When I actually perform the workout I use the numbers as a guideline and increase or decrease as necessary. If you look through my journal you'll see some repetition, but not enough to let my body get used to it.
Day 1/Week 13
Progressive Load/High Protein/Shoulders
1 minute between exercises, 2 minutes between supersets
Superset 1
Front Dumbbell Lateral Raise 32x13/32x10/32x8
Twisting Dumbbell Military Press 37x12/37x10/37x8
Superset 2
Rear Dumbbell Lateral Raise 37x13/42x10/42x8
Side Dumbbell Lateral Raise 32x12/32x10/32x8
Superset 3
Dumbbell Shrug 100x12/100x10/100x8
Arnold Press 32x12/32x10/32x8
39 minutes
As you can see, my max lifts increased. Diet is going well and if I can get people to leave me alone my rest will improve. If anyone is curious about my diet I'm eating a lot of chicken and tuna for protein as well as protein shakes and bars. I eat MET-RX Big 100s and AvantEdge bars. Carbs come from wheat bread on my tuna, semolina pasta, and beans/rice. Fats come in the form of olive oil usually. I'll pour oil right into my shake and over my beans/rice and chicken. I use canola mayo on my tuna. That's pretty much it for the diet. I have no room for sweets. For glycogen replacement I drink orange/crangrape juice during my workout.
_____________________________
RIP 2004-2007
(in reply to gzinkl)
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RE: Nav's Optimum Anabolic journey - 10/16/2006 7:59:13 PM
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gzinkl
Posts: 3215
Joined: 3/23/2005
From: Chicago, IL
Status: offline
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D@mn, over 30 lbs on lateral raises, and even over 42. And today I was thrilled to do 15 lbers on front lateral. Sides graduated from 10 to 12.
It's time for my question of the day! How much do you expect to gain (based on you previous experience) during this high protein cycle?
_____________________________
"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 - 10/17/2006 9:23:09 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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I'm expecting another 4 or 5 pounds LBM. Now that I've got my diet in order I should be gaining like crazy. I'm looking at some events that are sure to slow me down, but I'll keep to the program as well as I can. You'll get used to the high reps soon enough. When I first started I wasn't accustomed to the burn, so I wouldn't go very high on the weight. Just tough it through and don't worry about the weight. Marc does 60 pounds on Arnold presses. That's 60 pounds each side, 12 reps, perfect form. Yeah, it's like that.
Day 2/Week 13
Progressive Load/High Protein/Arms & Abs
1 minute between exercises, 2 minutes between supersets
Superset 1
Dumbbell Concentration Curl 37x11/37x8/32x8
Twisting Dumbbell Kickback 37x12/37x10/32x8
Superset 2
Twisting Dumbbell Curl 32x12/32x10/32x8
Dips 12/10/8
Superset 3
ExerBall Dumbbell Crunch 57x12/57x10/57x8
Full Rotation Knee Raise 12/10/8
41 minutes
More weight increase. If you noticed, I went down on kickbacks on the third set, even though I did 12 and 10 reps on 37 lbs. I was getting some crappy form, but too proud to quit, so I had to reduce. Those damn dips are hurting my paws. Anyone have a remedy?
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RIP 2004-2007
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RE: Nav's Optimum Anabolic journey - 10/18/2006 7:13:15 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day 3/Week 13
Progressive Load/High Protein/Legs
1 minute between exercises, 2 minutes between supersets
Superset 1
Leg Extension 200x12/200x10/200x8
Lying Leg Curl 100x12/100x10/100x8 Superset 2
Standing Calf 45x12/45x10/45x6
Barbell Squat 225x12/225x10 Superset 3
skipped 26 minutes
Ankle injury forced me to quit today. It's not bad, in fact I'll try to run this afternoon. I just didn't want to aggravate it.
_____________________________
RIP 2004-2007
(in reply to Naviator)
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RE: Nav's Optimum Anabolic journey - 10/19/2006 5:41:03 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day 4/Week 13
Progressive Load/High Protein/Back
1 minute between exercises, 2 minutes between supersets
Superset 1
Hanging Row 12/10/8
Wide-Arm Lat Pull Down 145x12/145x10/145x8 Superset 2
Twisting Dumbbell Row 62x12/62x10/62x8
Close Grip Lat Pull Down 125x12/125x10/125x8 Superset 3
Jockey Row 105x12/105x10/105x8
High Pull 90x12/90x10/90x8
39 minutes
That was pretty friggin rough. I'm looking and feeling bigger, and other folks are noticing. I'm starting to feel a bit lethargic.
_____________________________
RIP 2004-2007
(in reply to Naviator)
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RE: Nav's Optimum Anabolic journey - 10/19/2006 9:19:42 PM
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RomeoCiaffoneo
Posts: 1040
Joined: 4/7/2005
Status: offline
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so would you say its better to engage in the OA program when you are bulking or cutting? because i'm currently on max-ot and making good gains but im bulking....and i was considering doing OA but idk if i should start it in a few weeks after max ot is done as my bulk or if i should do it in the spring when im tryin to cut down the BF%
what are your thoughts?
_____________________________
Height - 5'9
Weight - 190lbs
Age - 19
BF% - between 13-14%
never satisfied...
Team Natural...
(in reply to Coop)
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RE: Nav's Optimum Anabolic journey - 10/20/2006 5:57:42 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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That is comparing apples to oranges. Max-OT is a strength building program. OA is a muscle-building program. You can do OA on a bulk or a cut. The difference between bulking and cutting is your daily caloric intake. Look at the chart I placed above in my last measurement.
Day 5/Week 13
Progressive Load/High Protein/Chest & Abs
1 minute between exercises, 2 minutes between supersets
Superset 1
Incline Dumbbell Flye 32x12/32x10/32x8
Dumbbell Press 52x12/52x10/52x8
Superset 2
Dumbbell Flye 32x12/32x10/32x8
Incline Dumbbell Press 42x12/42x10/42x8
Superset 3
Twisting Crunch 72x12/72x10/72x8
Lying Leg Raise 12/10/8
43 minutes
I'm going to need to find a better way to do abs. 72 pounds on my chest doesn't feel very comfy. I think my bodyfat is going to be lower this next measurement.
_____________________________
RIP 2004-2007
(in reply to RomeoCiaffoneo)
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RE: Nav's Optimum Anabolic journey - 10/20/2006 10:49:19 AM
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RomeoCiaffoneo
Posts: 1040
Joined: 4/7/2005
Status: offline
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i realize max-ot is primarily a strength program but ive gained alot of mass from it as well. what i wasn't sure about is, ive heard (and read in your thread) that during OA, people tend to drop their BF% which would be conducive to cutting but you seem to have retained all your muscle and even gained some so i was just curious if it mattered if i did OA with a bulk diet or a cutting diet because if i'm able to bulk and lose some BF% like you seem to have done, i would be interested.
also, how long is a cycle of OA, max-ot is 3-6 months
thanks
_____________________________
Height - 5'9
Weight - 190lbs
Age - 19
BF% - between 13-14%
never satisfied...
Team Natural...
(in reply to Naviator)
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RE: Nav's Optimum Anabolic journey - 10/20/2006 5:18:29 PM
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deadly devon
Posts: 67
Joined: 7/20/2006
Status: offline
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u must have a rediculous v shape
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RE: Nav's Optimum Anabolic journey - 10/22/2006 7:35:47 PM
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Vengeance
Posts: 5
Joined: 6/25/2006
Status: offline
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quote:
ORIGINAL: Naviator
I'm going to need to find a better way to do abs. 72 pounds on my chest doesn't feel very comfy. Have you tried doing Janda sit-ups? I like doing those alternating which leg is anchored. It's better than twisting crunches. I'm surprised they weren't mentioned in the OA program.
< Message edited by Vengeance -- 10/22/2006 7:42:37 PM >
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