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RE: Nav's Optimum Anabolic journey - 11/15/2006 2:31:08 PM   
Naviator


Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline 		Day 3/Week 16
Hyperadaptive/Low Protein/Legs

1 minute between exercises, 3 minutes between supersets
Superset 1


Leg Extension 225x12/225x10/225x8
Lying Leg Curl 110x12/110x10/110x8
Superset 2


Standing Calf 50x12/50x10/50x8
Deadlift 200x12/200x10/200x8
Superset 3


Donkey Calf 12/10/9
Squat 245x12/245x10/245x8
56 minutes
It takes 56 minutes to complete a full leg workout without killing myself, and that's on an easy day.  I did choose 245 on the squats, and I probably could have gone much heavier.  Rather interesting what happens when I'm allowed to breathe.

< Message edited by Naviator -- 11/29/2006 10:49:28 AM >

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RE: Nav's Optimum Anabolic journey - 11/15/2006 4:48:08 PM   
rippedchick


Posts: 5165
Joined: 1/8/2005
Status: offline 		is the standing calf w/ 50lb dumbells? do you get anything out of only doing 8-12 reps? Just asking because I'm doing 135 for 12-15 and I don't feel i'm getting anything from it, only 20+ reps.

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RE: Nav's Optimum Anabolic journey - 11/18/2006 11:00:51 AM   
Naviator


Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline 		It's a 50lb plate and the exercise is done one leg at a time.  I give it a little help with the other foot sometimes on the way up, but I make a good slow negative on the way down.

Day 4/Week 16
Hyperadaptive/Low Protein/Back

1 minute between exercises, 3 minutes between supersets
Superset 1

Wide Arm Cable Row 155x12/155x10/155x8
Wide Arm Lat Pull Down 155x12/155x10/155x8

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 100x12/100x10/100x8

46 minutes
Late entry.  I had a hell of a day.

< Message edited by Naviator -- 11/29/2006 10:49:56 AM >

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RE: Nav's Optimum Anabolic journey - 11/18/2006 11:03:59 AM   
Naviator


Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline 		Day 5/Week 16
Hyperadaptive/Low Protein/Chest & Abs

1 minute between exercises, 3 minutes between supersets
Superset 1


Dumbbell Pullover 85x12/85x10/85x8
Incline Pushup 12/10/8
Superset 2


Low Cross Cable Raise 25x12/25x10/25x8
Dips 10/8/8
Superset 3


Twisting Crunch 72x12/72x10/72x8
Lying Leg Raise 12/10/8
48 minutes
I'm really getting sick of no meat or dairy.  I'm tired of fruits and veggies.  Thanksgiving is next week.

< Message edited by Naviator -- 11/29/2006 10:50:24 AM >

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RE: Nav's Optimum Anabolic journey - 11/29/2006 10:54:35 AM   
Naviator


Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline 		Day 1/Week 17
Hyperadaptive/Low Protein/Shoulders

1 minute between exercises, 3 minutes between supersets
Superset 1

Front Dumbbell Lateral Raise 32x12/32x10/32x8
Twisting Dumbbell Military Press 37x12/37x10/37x8

Superset 2
Rear Dumbbell Lateral Raise 42x12/42x10/42x8
Side Dumbbell Lateral Raise 32x12/32x10/32x8
Superset 3

Dumbbell Shrug 100x12/100x10/100x8
Arnold Press 32x12/32x10/32x8
45 minutes 
Yep, this is a week and a half late.  Sue me.  And I didn't do any more workouts this week.  Sue me for that too. 

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RE: Nav's Optimum Anabolic journey - 11/29/2006 10:56:53 AM   
Naviator


Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline 		Day 1/Week 18
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 20x12/20x10/20x8
Cross Cable Lateral Raise 15x12/15x10/15x8
Superset 3

Dumbbell Shrug 100x12/100x10/100x8
Twisting Dumbbell Military Press 40x12/40x10/40x8
46 minutes
I'm sick.  Yippee.

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RE: Nav's Optimum Anabolic journey - 11/29/2006 1:09:08 PM   
veggeep


Posts: 3043
Joined: 10/10/2005
From: Reston, VA
Status: offline 		Aahhh... that sucks.  And it explains everything.  I was wondering where kitty went Smile

Hurry up and hack up those hairballs so you can get back on your scratching post.  Just don't leave them in my shoes Smile

_____________________________

Yes, that's me in my avatar, and NO, I don't look like that today. That was taken back in Jan '07, and I lost most of that progress when I slacked off last year. I'm on my way back, tho, and I'm using that photo for inspiration.

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RE: Nav's Optimum Anabolic journey - 12/3/2006 6:48:57 PM   
Naviator


Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline 		12/2/2006  
201lbs
13.2% BF   
174.4lbs LBM     
26.5lbs bodyfat
neck 17.3 in
chest 46.5 in
waist 35.4 in
arms 15.9 in
thighs 25.2 in
calves 15.9 in 

Yep, that's what getting sick does.  Now I have to build all that back up again. 


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RE: Nav's Optimum Anabolic journey - 12/3/2006 6:53:57 PM   
gzinkl


Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
Status: offline 		It won't take long!

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RE: Nav's Optimum Anabolic journey - 1/8/2007 9:40:40 AM   
Coop


Posts: 1718
Joined: 5/18/2006
From: Tucson, Az.
Status: offline 		Nav where ya at man... were all feeling moderatly good about ourselves... That just cant happen, we need you back!

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Enjoy the process.. but crave the goal.

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RE: Nav's Optimum Anabolic journey - 1/14/2007 5:11:59 PM   
gzinkl


Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
Status: offline 		*sniff*

Are we going to have a memorial service for Nav?  I feel like we've lost a legend!

_____________________________

"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 - 2/4/2007 8:41:38 PM   
Wannabe_Draper


Posts: 552
Joined: 10/30/2006
From: Australia
Status: offline 		Seriously Nav,

The mods and admins have way too much time on their hands without you around...

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RE: Nav's Optimum Anabolic journey - 2/13/2007 3:35:15 PM   
gzinkl


Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
Status: offline 		Looks like we need to get a shoebox and locate a nice spot under the tree in the backyard.

_____________________________

"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 - 5/18/2007 11:17:47 AM   
Naviator


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

_____________________________

RIP 2004-2007

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RE: Nav's Optimum Anabolic journey - 5/18/2007 11:22:41 AM   
gzinkl


Posts: 3213
Joined: 3/23/2005
From: Chicago, IL
Status: offline 		OMG, a resurrection!!! He's back!!!! YAY!!!!!!!!!!!!!!!!!

_____________________________

"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 - 5/18/2007 2:51:58 PM   
Old Navy


Posts: 2884
Joined: 1/7/2005
Status: offline 		NAV has taken to becoming a lurker around here.  He is just quietly checking up on everyone, while his personal life is sky high, so to speak. 

_____________________________

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FAME, NGA & IDFA Natural Master Pro Bodybuilder
FAME, NGA & OCB Contest Judge

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RE: Nav's Optimum Anabolic journey - 5/19/2007 7:00:28 AM   
veggeep


Posts: 3043
Joined: 10/10/2005
From: Reston, VA
Status: offline 		And the clouds parted, and lo, a great thundering meow was heard.

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RE: Nav's Optimum Anabolic journey - 5/19/2007 7:17:21 AM   
rippedchick


Posts: 5165
Joined: 1/8/2005
Status: offline 		Nooooooooo!

_____________________________

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Bio and HOT pics of fitness model Jaime Eason!

www.alternativefit.blogspot.com

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RE: Nav's Optimum Anabolic journey - 5/19/2007 8:07:29 AM   
Naviator


Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline 		Oh shut the hell up, you missed me.

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RIP 2004-2007

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RE: Nav's Optimum Anabolic journey - 5/19/2007 10:02:28 AM   
veggeep


Posts: 3043
Joined: 10/10/2005
From: Reston, VA
Status: offline 		I wouldn't miss the sig pic if you made it just a wee bit smaller Smile  Deamn!  Every time I read a Nav thread, my cat hisses at my screen Smile

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