RE: Nav's Optimum Anabolic journey
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RE: Nav's Optimum Anabolic journey - 10/30/2006 6:29:34 AM
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Naviator
Posts: 792
Joined: 9/27/2004
From: Frankfort, KY
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One cycle of OA is 18 weeks. You can do it on a cutting diet, a maintenance diet, or a bulking diet. I find that the bulking diet causes my bodyfat to stay the same, but adding muscle makes the %BF decrease. You probably won't get to 4-5% BF on this program without doing something extra with your diet. Devon, I get people mocking the way I walk all of the time because I can't put my arms to my sides. I've always had oversize lats which tend to make a pronounced v-shape. Vengeance, I have been careful to confine my workout to that prescribed in the book. If I deviate then I no longer represent accurate results of the program.
Day 1/Week 14
Progressive Load/High Protein/Shoulders
1 minute between exercises, 90 seconds between supersets
Superset 1
Internal Dumbbell Rotation 42x12/42x10/47x8/47x8
Arnold Press 32x12/32x10/37x8/37x8 Superset 2
Rear Cable Lateral Raise 17.5x12/17.5x10/17.5x8/17.5x8
Cross Cable Lateral Raise 17.5x10/15x9/12.5x9/15x8 Superset 3
Dip Bar Shrug 12/12/12/12
Twisting Dumbbell Military Press 32x13/37x10/37x8/37x8 47 minutes
I started creatine again this morning. No more dip bar shrugs until I get a resistance belt. I had to take a week off due to a nasty schedule last week.
< Message edited by Naviator -- 10/31/2006 8:14:23 AM >
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RE: Nav's Optimum Anabolic journey - 10/31/2006 8:12:07 AM
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Naviator
Posts: 792
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day 2/Week 14
Progressive Load/High Protein/Arms & Abs
1 minute between exercises, 90 seconds between supersets
Superset 1
Reverse Grip Dumbbell Curl 47x12/47x10/47x8/47x8
Overhead Cable Extension 75x12/75x10/75x8/75x8 Superset 2
Hammer Curl 42x12/42x10/42x8/42x8
Lying Dumbbell French Press 37x11/37x9/37x8/37x8 Superset 3
Exer-Ball Dumbbell Crunch 57x12/57x10/57x8/57x8
Full Rotation Knee Raise 12/10/8/8 48 minutes
The hardest thing about doing reverse curls is keeping my left wrist straight. It always gives out early even though my biceps are plenty capable of lifting the weight. I'm definitely pushing the limit on all of these lifts, especially the french presses. I got a comment on my arms looking monstrous today. They normally don't look that big in relation to the rest of my body, but a workout to muscle failure really does a job on them. I think it's time to cut.
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RE: Nav's Optimum Anabolic journey - 11/1/2006 1:59:56 PM
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Naviator
Posts: 792
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day 3/Week 14
Progressive Load/High Protein/Legs
1 minute between exercises, 90 seconds between supersets
Superset 1
Leg Extension 225x12/225x10/225x8/225x8
Lying Leg Curl 100x12/110x10/110x8/100x8 Superset 2
Standing Calf 50x12/50x10/50x8/50x8
Deadlift 200x12/200x10/200x8/200x8 Superset 3
Skipped 36 minutes
Once again I have wussed out of the last superset of a leg workout. I don't know what's going on, but I just couldnt do it. I would have been killing myself if I went ahead with the squats, and that wouldn't do me any good. I need to find some way to energize myself for this workout and stick to it. I know leg day is coming, so I need to prepare for it.
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RE: Nav's Optimum Anabolic journey - 11/1/2006 6:51:10 PM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Do you have to do them in that exact order? It seems your finishing set being the most challenging ones makes it more difficult...
Then again, I'm just the fat guy making a suggestion and am probably wrong.
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Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
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RE: Nav's Optimum Anabolic journey - 11/2/2006 12:35:37 PM
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Naviator
Posts: 792
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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The idea is to "pre-exhaust" the quads and hamstrings before doing the large muscle group in order to put the greatest strain on stabilizers. All I can say is that it works.
Day 4/Week 14
Progressive Load/High Protein/Back
1 minute between exercises, 90 seconds between supersets
Superset 1
Wide-Arm Cable Row 155x12/155x10/145x8/145x8
Wide-Arm Lat Pull Down 155x12/155x7/145x8/145x8
Superset 2
Close-Grip Cable Row 135x12/115x10/135x8/135x8
Close-Grip Lat Pull Down 125x12/125x10/125x8/125x8
Superset 3
Straight Arm Pull Down 75x12/75x10/75x8/75x8
High Pull 90x12/90x10/90x8/90x8
47 minutes
I've got to remember wrist straps next week or I'll never make it. I can pull a lot more than my grip allows, but my wrists are getting a lot bigger. Forearm measurement isn't something entered into the program that came with OA, so I have no idea what the original sizes were. The creatine is starting to do its thing.
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RE: Nav's Optimum Anabolic journey - 11/3/2006 8:31:07 AM
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Naviator
Posts: 792
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day 5/Week 14
Progressive Load/High Protein/Chest & Abs
1 minute between exercises, 90 seconds between supersets
Superset 1
Dumbbell Pullover 85x12/85x10/90x6/85x5
Incline Pushup 13/10/8/8 Superset 2
Low Cross Cable Raise 25x12/25x10/25x8/25x8
Dips 5/6/8/4 Superset 3
Twisting Crunch 72x12/72x10/72x8/72x8
Lying Leg Raise 12/10/8/8 53 minutes
Probably should switch Supersets 1 and 2. The creatine is really making me fill out. I'm noticing a little bit more recovery, but nothing significant yet. No extra strength yet, either. It takes a lot of concentration to keep this from being an arm workout. It's amazing that I've been doing it this long and I'm still having those types of problems.
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RE: Nav's Optimum Anabolic journey - 11/3/2006 1:15:02 PM
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rippedchick
Posts: 3559
Joined: 1/8/2005
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With the leg workouts why don't you take a longer rest so at least you get the last superset in, instead of skipping it completely?
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(in reply to Naviator)
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RE: Nav's Optimum Anabolic journey - 11/7/2006 1:14:28 PM
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Naviator
Posts: 792
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Ripped, I couldn't have completed the leg workout if I had waited an hour. Typing that journal my legs were shaking. I wouldn't have been doing myself any good by completing the workout.
Day 1/Week 15
Progressive Load/High Protein/Shoulders
30 seconds between exercises, 1 minute between supersets
Superset 1
Front Dumbbell Lateral Raise 32x13/32x10/32x8/32x8/20x15
Twisting Dumbbell Military Press 37x12/37x10/37x8/37x8/27x11
Superset 2
Rear Dumbbell Lateral Raise 42x13/42x10/42x8/42x8/27x15
Side Dumbbell Lateral Raise 32x12/32x10/32x8/32x8/20x15
Superset 3
Dumbbell Shrug 100x12/100x10/100x8/100x8/67x16
Arnold Press 32x12/32x10/32x8/32x8/20x15
46 minutes
I retyped this entry today because I got kicked off yesterday before my post was saved. I really didn't feel like typing it in as I don't feel like it now. I've really lost my friggin sense of humor with things around here. I've noticed some of the weights I now use for 15-rep sets are weights I used in the beginning of the program for regular reps. Interesting.
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RE: Nav's Optimum Anabolic journey - 11/7/2006 1:21:46 PM
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Naviator
Posts: 792
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day 2/Week 15
Progressive Load/High Protein/Arms & Abs
30 seconds between exercises, 1 minute between supersets
Superset 1
Dumbbell Concentration Curl 37x12/37x10/37x8/32x8/20x15
Twisting Dumbbell Kickback 37x12/37x10/37x8/37x8/20x15 Superset 2
Twisting Dumbbell Curl 32x12/32x10/32x8/32x8/20x15
Dips 12/10/8/8/feet supportedx15 Superset 3
skipped 39 minutes
I tried doing the Exerball Dumbbell Crunches and couldn't lift the dumbbell because my arms were weak. I think I might be getting sick this week, so I'm going to take it a little easy. Tomorrow is leg day, and I'm going to conduct it without a time table. I want to work my legs, but not kill myself. I really hate this week.
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RE: Nav's Optimum Anabolic journey - 11/8/2006 9:01:04 AM
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Naviator
Posts: 792
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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I'm not having a problem getting to the gym, Coop, I'm having a problem dealing with the same old same old on this forum. I'm really tired of some of the people and I just am not feeling the same allure that I once was.
Day 3/Week 15
Progressive Load/High Protein/Legs
30 seconds between exercises, 1 minute between supersets
Superset 1
Leg Extension 225x12/225x10/225x8/225x8/130x15
Lying Leg Curl 110x12/110x9/100x8/100x8/60x15
Superset 2
Standing Calf 50x12/50x10/50x8/50x8/0x15
Barbell Squat 225x12/225x10/225x8/225x8/135x15
Superset 3
Donkey Calf 12/
Deadlift 200x7/
44 minutes
I hurt my back on the first set of deadlifts. Likely excuse, I know. It was one of those situations where I was just dragging and not using proper form anyway. Luckily it wasn't bad so I shouldn't have a problem busting out a back day tomorrow. I get a low protein period to look forward to next week. I wish I knew why my body was so ragged right now.
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RE: Nav's Optimum Anabolic journey - 11/8/2006 6:28:24 PM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Sorry.. I thought you were talking about you having a tough time over the past few workouts..
I know what you mean though.. Not alot of "good" activity lately... You need to start some ish in out of bounds... its missing the Nav appeal...
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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 - 11/9/2006 7:06:01 AM
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Naviator
Posts: 792
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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You won't see me in Out of Bounds again until certain individuals get bored and leave. Currently my most productive contributions are in the form of this journal. I'm too busy right now to compete with people who think they are funny and the best they can come up with is how immature I am. Funny how the only people that use the word immature are the ones who are on the tail end of puberty.DB used to have members who were a lot more interesting.
Day 4/Week 15
Progressive Load/High Protein/Back
30 seconds between exercises, 1 minute between supersets
Superset 1
Hanging Row 12/10/8/8/kneesx15
Wide-Arm Lat Pull Down 145x12/145x10/145x8/145x8/95x15
Superset 2
Twisting Dumbbell Row 62x12/62x10/62x8/620x8/37x15
Close-Grip Lat Pull Down 125x9/115x10/115x8/115x8/85x15
Superset 3
Jockey Row 105x12/105x10/105x8/105x8/75x15
High Pull 90x12/90x10/90x8/90x8/60x15
51 minutes
I did this workout without wrist straps, but it was tough. I don't think I would have done much better, but it's important for my grip to come on par with the rest of my body. Back day is always tough, but the hard part is over.
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(in reply to Coop)
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RE: Nav's Optimum Anabolic journey - 11/9/2006 1:30:53 PM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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I've got packet stormer aimed and waiting for your mark....
_____________________________
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 - 11/12/2006 7:52:25 AM
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Naviator
Posts: 792
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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WTF is packet stormer?
Day 5/Week 15
Progressive Load/High Protein/Chest & Abs
30 seconds between exercises, 1 minute between supersets
Superset 1
Incline Dumbbell Flye 32x13/32x10/32x8/32x8/20x15
Dumbbell Press 52x13/52x10/52x8/52x8/37x15
Superset 2
Dumbbell Flye 32x12/32x10/32x8/32x8/20x15
Incline Dumbbell Press 42x12/42x10/42x8/42x8/27x15
Superset 3
Twisting Crunch 72x12/72x10/72x8/72x8/47x15
Lying Leg Raise 12/10/8/8/kneesx15
58 minutes
Don't know what took so long, but I just about used up all of my time this day. It was a good day to die.
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RIP 2004-2007
(in reply to Coop)
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RE: Nav's Optimum Anabolic journey - 11/13/2006 7:12:20 AM
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Naviator
Posts: 792
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day 1/Week 16
Hyperadaptive/Low Protein/Shoulders
1 minute between exercises, 3 minutes between supersets
Superset 1
Internal Dumbbell Rotation 47x12/47x10/47x8
Arnold Press 37x12/37x10/37x8 Superset 2
Rear Cable Lateral Raise 17.5x12/20x10/20x8
Cross Cable Lateral Raise 15x12/15x10/15x8 Superset 3
Dumbbell Shrug 100x12/100x10/100x8
Twisting Dumbbell Military Press 40x12/40x10/40x8
47 minutes
For the first time I didn't feel as though the rest periods were too long. It's nice to have a break between sets. Granted, I'm using heavier weights today, but I've been needing to take it easier. Hopefully the weather holds up so I can run in the afternoon. I'm starting to think that's the only way I will lose body fat.
< Message edited by Naviator -- 11/29/2006 10:48:14 AM >
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RE: Nav's Optimum Anabolic journey - 11/14/2006 12:02:34 PM
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Naviator
Posts: 792
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day 2/Week 16
Hyperadaptive/Low Protein/Arms & Abs
1 minute between exercises, 3 minutes between supersets
Superset 1
Reverse Grip Dumbbell Curl 47x12/47x10/47x8
Overhead Cable Extension 75x12/75x10/75x8 Superset 2
Hammer Curl 42x12/42x10/47x8
Lying Dumbbell French Press 37x12/40x10/40x8 Superset 3
Exer-Ball Dumbbell Crunch 57x12/57x10/62x8
Full Rotation Knee Raise 12/10/8 47 minutes
I love creatine. I remember when 20 pounds was all I could do on French Presses. Put an S on my chest, bitch. I did the knee raises without wrist straps today. It takes a hell of an imagination to hang on to that damn bar. I just noticed something. I've been doing this program for over two years off and on and people have always looked at me funny while doing the full rotation knee raises. I have yet to see one person try them.
< Message edited by Naviator -- 11/29/2006 10:48:50 AM >
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RIP 2004-2007
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RE: Nav's Optimum Anabolic journey - 11/14/2006 2:48:24 PM
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Coop
Posts: 1012
Joined: 5/18/2006
From: Tucson, Az.
Status: offline
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Only 1 person at my gym does it and he is the most ripped person there...
_____________________________
Eat...Lift....Sleep......Repeat
Enjoy the process.. but crave the goal.
(in reply to Naviator)
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