RE: Nav's Optimum Anabolic journey
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RE: Nav's Optimum Anabolic journey - 11/18/2004 4:05:16 PM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day4/Week6
Hyper-Adaptive/High Protein/Back
1 min between exercises, 3 min between supersets
Superset 1 Twisting Dumbell Row 50x12/55x10/65x8
Assisted Wide-Arm Chin-up 9x12/8x9/8x5
Superset 2 Hanging Row 10/8/8
Assisted Chin Up 10x9/10x9/10x8
Superset 3 Close-Grip Cable Row 110x15/180x11/200x8
Close Grip Lat Pull Down 180x12/187x10/240x8
49 min total workout
Today was crappy. First of all, I had one of those rare days at work when I was preoccupied for most of the day. By the time I got to work out it was 4:30, I was burned out, and I already had a full belly. This is not a peak time for my testosterone level. Chin Ups were weak. Terrible. The cable crossovers I use for the rows and pulldowns don't have enough weight. I've learned that lesson before. I am really sore from yesterday's leg workout as always. I wish my back could get a leg workout. Then again I wish there was a such thing as a healthy ice cream. Or 20lb of muscle mass in a week without side effects. Wake up, Nav.
Today's diet:
breakfast-Sugar Free Carnation Instant Breakfast with skim, boiled eggs and oatmeal with olive oil & Splenda
morning-2 natural peanut butter sandwiches on whole grain and some goldfish crackers
afternoon-meatloaf and potatoes
early evening-(after workout) chicken w/olive oil and mustard on multigrain bagel, strawberry yogurt, cran-grape, banana
evening-Fresh squeezed juice of lime, orange, apples, kiwi, grapes, and avocado w/tuna and canola mayo
This diet sucked today. I was in meetings wanting to eat. The goldfish came in handy between meetings, but I needed a meal. Now I'm full and I still have almost 1000 calories to go. I can't be stuffing myself because that wouldn't make sense. I can't stay up late because I'll lose valuable rest time. I'm going to have to chalk this one up to failure. Tomorrow is a brand new day and a good opportunity to finish this phase strong.
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(in reply to Naviator)
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RE: Nav's Optimum Anabolic journey - 11/19/2004 12:08:06 PM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day5/Week6
Hyper-Adaptive/High Protein/Chest&Abs
1 min between exercises, 3 min between supersets
Superset 1 Incline Dumbell Flye 25x12/30x10/30x8
Dumbell Press 85x9/75x8/75x8
Superset 2 Dumbell Flye 30x12/35x10/35x8
Incline Dumbell Press 60x8/50x9/50x8
Superset 3 Exer-Ball Dumbell Crunch 35x12/35x10/35x8
Full Rotation Knee Raise 12/10/8
53 min total workout
Still feeling weak and bloated. Presses were disappointing, but form was excellent. I did what the book says about not overdoing it, as difficult as it was to quit. I am definitely ready for a new phase. I have had a bad few days in life, so I guess I'm a little off. Depression can have its effects. The gym was more like a friggin Starbucks today. How do these people get so big when all they do is chat? Some knuckledragging penile implant left two 100lb dumbells sitting on the bench and left! Who is going to put them back?? Don't worry, Helga the wondermaid will clean up after you, peestain. Can you handle wiping your own butt? How many conversations do you have to have with your fellow dingleberries to pull off a visit to the bathroom? Every dumbell press I did today involved hauling hunks of metal over to my bench since the area next to the dumbells was "spoken for." One of these days I'm bringing a bullhorn and teargas.
Today's diet:
breakfast-sugar free Carnation Instant B-Fast with skim milk, 2 boiled eggs
morning-peanut butter sandwich
lunch-(after workout) chicken with oil and mustard on everything bagel, strawberry yogurt, cran-grape, banana
late afternoon-Fresh squeezed juice of lime, orange, apples, kiwi, grapes, and avocado with tuna and mayo
I sure would like to know what is going on with my guts. I still need to eat, but I'm just not hungry. I feel full all of the time, but when I eat the food goes down the same as if I was hungry. I probably need some new diet ideas because I could pig out on some Doritos or chocolate chip cookies right now. It will be interesting to see how the diet change goes for the next three weeks. I'll probably be sick of fruits and vegetables by the end of that. I'm going to give sweet potatoes a try if I can stand them. I've never been a fan.
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RE: Nav's Optimum Anabolic journey - 11/22/2004 11:32:11 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day1/Week7
Progressive Load/Low Protein/Shoulders
1 min between exercises, 2 min between supersets
Superset 1 Front Dumbell Lateral Raise 25x12/30x10/30x7
Twisting Dumbell Military Press 30x12/35x10/35x6
Superset 2 Dumbell Shrug 75x14/85x10/95x8
Side Dumbell Lateral Raise 25x11/25x10/25x8
Superset 3 Rear Dumbell Lateral Raise 20x12/25x10/25x8
Arnold Press 30x10/30x8/25x8
39 min total workout
39 minutes. That was excellent. I like the pace. I remember the first time I was on this pace I was wondering how I was going to survive. Now I'm glad to be working out again. I like the lifts I performed today, but I pooped out at the end. I forgot what it was like to go to failure. It messes you up for a while. At 39 minutes I wanted more, though. This is more like it. Hopefully I won't be working out with those 8 pound pencils again, either.
Today's diet:
breakfast-Cream of Wheat with olive oil and Splenda
blunch- cabbage and pickle on oatmeal bread and juice
lunch-(after workout) tuna with canola mayo, multigrain bagel, juice, carrots
afternoon-corn and broccoli
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado
dinner-vegetable pancit(ex spicy) and Broccoli w/garlic sauce (Hunan Wok, mmmmmmmm!)
This diet is going to SUCK. Cabbage and pickle sandwich?!?! **** you, he said. Now I'm really hungry. How the hell is this supposed to satisfy me? This must be a cruel joke and Jeff Anderson the "Muscle Nerd" is laughing his ass off. Why do I do things to help people to skewer me?
< Message edited by Naviator -- 11/29/2004 10:21:24 AM >
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RE: Nav's Optimum Anabolic journey - 11/23/2004 12:41:09 PM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day2/Week7
Progressive Load/Low Protein/Arms&Abs
1 min between exercises, 2 min between supersets
Superset 1 Preacher Dumbell Curl 30x12/35x10/40x7
Cable Press-Down 120x15/160x10/200x7
Superset 2 Assisted Close-Grip Chin Up 9x12/8x10/6x8
Weighted Dips 12/9/7
Superset 3 Exer-Ball Dumbell Crunch 35x12/35x10/35x8
Full Rotation Knee Raise 12/7/8
41 min total workout
This is the second time I have typed this because the server sucks. I forgot my notebook today, so all of this is from memory. Excellent lifts today, especially the 40 lb curls. This exercise was performed with an explosive contraction followed by a slow and controlled release to a fully extended position, including a twisting movement. I believe I could now outcurl most of the other men in the gym. Press-downs were good as well, but no way did I do 200 lb. That machine is about as accurate as a middle finger in morning traffic. This exercise gives me an entirely different feel from the kickbacks as the resistance is maximized at opposite ends of the lift. Combined they provide a positive feeling of control throughout the movement. Abs were a royally rich little spoiled supermodel ****. I've got the exer-balls down to a strenuous exercise in concentration as well as muscle power. Knee raises just plain get harder the more you concentrate. If you want them to be impossible, they will oblige.
Today's diet:
breakfast-Creatine juice and a bowl of oatmeal with olive oil and splenda
morning-creatine juice and a cabbage-pickle sandwich
lunch-(after workout) tuna w/canola mayo on multigrain bagel, Cran-Grape w/creatine, and leftover broccoli w/garlic sauce
afternoon-leftover veg pancit and corn w/broccoli
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado
dinner-whole wheat spaghetti with black olives, mushrooms, and Prego
Diet is much better today now that the initial shock has worn off. Thank God for oriental food. I need to learn how to cook this stuff. Get rid of the soy, white rice, and sugary sauces and you have some very tasty health food. I started the creatine again, obviously. I've been in a really ****ty mood the past few days because of some BS going on, so I bumped up the testosterone production techniques. I feel much better today. That stuff really does work. I won't be making any more whole wheat pasta. There are some sacrifices I just refuse to make. Turns out Prego has corn syrup in it, too, so I'll be doing the homemade sauce thing from now on.
< Message edited by Naviator -- 11/30/2004 12:47:31 PM >
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RE: Nav's Optimum Anabolic journey - 11/24/2004 3:34:14 PM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day3/Week7
Progressive Load/Low Protein/Legs
1 min between exercises, 2 min between supersets
Superset 1 Leg Extensions 110x12/110x10/130x8
Backward Dumbell Lunge 160x12/180x10/200x8
Superset 2 Standing Calf Negatives 12/10/8
Barbell Squat 225x12/225x6/185x8
Superset 3 Donkey Calf Negatives 12/10/8
Deadlift 185x8/135x10/135x8
47 min total workout
It looks a bit sad compared to previous leg days, but it was actually better. I was wondering why I always felt like I wanted to pass out after my lifts, and I decided to concentrate more on form. I realized during my first set of squats that there is a point at the bottom when I cheat a little. I made a solid effort to do the exercise correctly and down the reps came. That's OK, because I will get much stronger this way. I found the squats and deadlifts much more difficult to perform this way and I am still worn out. The good news is I didn't feel like passing out today. I don't like doing extensions as I said before, but I guess it took some tired quads to learn what I was doing wrong. Next week I will concentrate on improving my calf extensions. I don't seem to be getting anywhere with them.
Today's diet:
breakfast-creatine juice, Cream of Wheat with olive oil and Splenda
morning-leftover spaghetti and creatine juice
lunch-(after workout) tuna w/canola mayo on everything bagel,creatine juice, and carrots
afternoon-corn and broccoli
evening-Fresh squeezed juice of lime, grapes, orange, kiwi, and apples
dinner-sweet potato fries
Ran out of avocado today. Must go to Sam's and get more. Thanksgiving tomorrow and no turkey for me. I had some errands to run after the workout, so this time having learned my lesson I ate in the gym parking lot. Caught some funny looks there eating on a motorcycle. It's the one time of day I get to eat tuna and I savor every last bite. I hate yams, but I'll try these fries and see. They sure are hard to cut.
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RE: Nav's Optimum Anabolic journey - 11/26/2004 6:49:32 PM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day4/Week7
Progressive Load/Low Protein/Back
1 min between exercises, 2 min between supersets
Superset 1 Hanging Row 12/10/8
Assisted Wide-Arm Chin-up 100x12/90x7/90x7
Superset 2 Twisting Dumbell Row 55x10/55x10/55x8
Assisted Chin Up 110x9/110x10/110x8
Superset 3 Wide-Arm Cable Row 80x12/100x10/110x8
Wide-Arm Lat Pull Down 130x11/140x8/140x8
45 min total workout
Had to work out in a strange gym today. Many distractions ruined my timing. The problem is that this was the only place open on Black Friday that I could go for free. It was also only open for four hours, so everyone who is serious about working out was here today. Lots of chicks doing the aerobics classes, too, so every time a class got out the place was a madhouse. I did get a good workout considering because once again I was concentrating on form to the utmost. Every time I catch myself cheating I force the strict form and end up doing far fewer reps. It will be nice when this is all second nature.
Today's diet:
breakfast-creatine juice and oatmeal with olive oil & Splenda
morning-(after workout) tuna w/canola mayo on everything bagel, cran-grape, banana, carrot
afternoon-leftover veg pancit, resh squeezed juice of lime, orange, apples, kiwi, grapes, and avocado
early evening-leftover oatmeal, ramen noodles
evening-salsa&chips, corn and broccoli w/olive oil
I am starving on this diet. I crave meat so fricking badly I cannot stand it.
_____________________________
RIP 2004-2007
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RE: Nav's Optimum Anabolic journey - 11/28/2004 5:45:35 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day5/Week7
Progressive Load/Low Protein/Chest&Abs
1 min between exercises, 2 min between supersets
Superset 1 Incline Dumbell Flye 30x12/30x5/25x7
Dips 10/6/6
Superset 2 Dumbell Flye 30x6/20x10/25x8
Weighted Incline Push Up 12/10/8
Superset 3 Exer-Ball Dumbell Crunch 35x12/35x10/35x8
Full Rotation Knee Raise 12/8/8
44 min total workout
Workout in strange gym again. I keep getting sidetracked by other people. I don't have time to chat. I really need what little extra time I have to get focused on the next lift. I had a good day, though. Typing this the next day I have a sore chest. I put max effort into form and it worked wonders. It is amazing how much I cheat if I don't pay attention. I still don't like the decrease in weight and reps. I put another pound on the scale this morning, though, so as long as that keeps happening every week I'll be happy.
Today's diet:
breakfast-creatine juice and Oat Bran with olive oil and Splenda
lunch-(after workout) tuna w/canola mayo on everything bagel, cran-grape creatine juice, banana
afternoon-corn with broccoli
late afternoon-spaghetti and creatine juice
evening-chips and salsa with fresh squeezed juice of lime, orange, apples, kiwi, grapes, and avocado with creatine
Rotten gas today. I do not know why, since my protein is gone. Could be the broccoli? One week down on this accursed diet. The testosterone is definitely flowing. I am looking forward to getting it on a little more feverishly next week. BTW, Oat Bran is pretty nasty.
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RIP 2004-2007
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RE: Nav's Optimum Anabolic journey - 11/29/2004 10:42:50 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day1/Week8
Progressive Load/Low Protein/Shoulders
1 min between exercises, 90 sec between supersets
Superset 1 Front Dumbell Lateral Raise 25x12/25x8/20x8/20x8
Twisting Dumbell Military Press 30x12/30x8/25x8/25x8
Superset 2 Rear Dumbell Lateral Raise 20x12/20x10/15x9/20x8
Side Dumbell Lateral Raise 20x11/15x10/15x11/20x8
Superset 3 Dumbell Shrug 75x12/85x10/95x8/95x8
Arnold Press 25x12/25x10/25x8/25x8
50 min total workout
Today was so good I had to change my underwear. The place was crowded when I got there, but luckily Fatass was leaving because I needed dumbells. I was getting upset at the decrease in weight again when I stopped myself mid-detriment and thought about the first time I did this workout. My form sucked and I still couldn't lift the weight. Today my form was exemplary because I make every rep my own individual child. That's a lot of kids. I was thinking shoulders today and consciously relaxing at the bottom without swinging. I was exploding with applied force throughout the contraction and controlling the descent. It was poetry, and I finally get it. Every rep counted and every rep felt great. I was surprised when the end came, because I wanted more. The pace was perfect. The first week that I did this I thought the pace would kill me. I would rather fellate a hot curling iron than go through another of those leg days. This is definitely progress and I feel great. The only problem is that I am hornier than a Jackrabbit, which makes it tough to concentrate.
Today's diet:
breakfast-Oatmeal with olive oil and Splenda and juice
blunch- leftover spaghetti
lunch-(after workout) tuna with canola mayo, multigrain bagel, creatine juice, carrots, banana
afternoon-chips&salsa
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado
supper-spicy vegetable pancit
I have come to the realization that I can never allow myself to be hungry. I need to keep the nutrient flow going to build mass. It is hard to eat 3000+ calories a day on a vegan diet, but Nav doesn't have a four letter c-word with an apostrophe in his vocabulary. Seems like these after workout meals are less than satisfying, though. I want more tuna. Hell, right now it's a good thing they put fences up around pastures because those bovine morsels are lookin awful tasty.
< Message edited by Naviator -- 11/30/2004 12:46:31 PM >
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RE: Nav's Optimum Anabolic journey - 11/30/2004 12:44:29 PM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day2/Week8
Progressive Load/Low Protein/Arms&Abs
1 min between exercises, 90 sec between supersets
Superset 1 Reverse-Grip Dumbell Curl 30x12/30x10/30x8/30x8
Twisting Dumbell Kickback20x12/20x10/20x8/20x8
Superset 2 Twisting Dumbell Curl 25x12/25x10/25x8/25x8
Lying Dumbell French Press 25x10/20x10/20x8/20x8
Superset 3 Exer-Ball Dumbell Crunch 30x12/30x7/20x8/20x8
Full Rotation Knee Raise 10/7/8/6
49 min total workout
Impeccable form today. Looks like I will be saying that week 8 it all clicked into place for me. I am going to be using piddly little wuss-belles next week for the 15-rep sets, but I will be using them correctly. My arms are wasted and I couldn't hump Carmen Electra with these abs right now. Trying to stay focused was a challenge today because my mind was a little preoccupied with sex and food. I did pull it together after the first few sets and I got into my warrior groove. French Press proved to be an exercise in forearm stamina today. I felt a righteous hell-fire burning through my wrists that clued me in to a reality in self mutilation. As far as abs-what you see above is what Nav can do with perfect form and current pain tolerance. Pointing your butt at the wall and moving it in a spray pattern requires a special level of motivation, kids. Today that motivation was less than 12 reps worth.
Today's diet:
breakfast-cream of wheat with olive oil and splenda
morning-leftover veg pancit
lunch-(after workout) tuna w/canola mayo on multigrain bagel, Cran-Grape w/creatine, banana, carrots
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado
evening-peanut butter sandwich
Not long now, mda? How about long enough? I'm so horny my dog is hiding from me. I see someone with a McDookie bag and I can actually taste the smell. And I hate that nasty rat food. I'm only halfway there. I noticed a little extra padding when I pinched for a bf measurement yesterday. An extra pound showed upon the scale, too. Could I be gaining fat on this less-than-optimal suicide The Muscle Nerd calls a low-pro diet?
< Message edited by Naviator -- 12/1/2004 12:21:08 PM >
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RE: Nav's Optimum Anabolic journey - 12/1/2004 12:07:18 PM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day3/Week8
Progressive Load/Low Protein/Legs
1 min between exercises, 90 sec between supersets
Superset 1 Forward Dumbell Lunges 160x12/180x8/180x8/180x8
Seated Leg Curl 110x15/120x10/137x8/143x8
Superset 2 Standing Calf Negatives 12/10/8/8
Barbell Squat 185x8/155x7/135x8/135x6
Superset 3 Donkey Calf Negatives 12/10/8/8
Deadlift 135x12/135x10/135x8/135x8
56 min total workout
Once again I have survived a leg day. These numbers may not look impressive, but the way I accomplished them certainly was. There is a spot directly above thighs parallel that I like to cheat. Today I forced myself to work through it, and when I could no longer push through I would call it a set. Having done this I feel every bit as wiped out as ever, possibly even more so. I did not want to pass out today, but I was feeling very drained during the deadlifts. I think maybe I will drop the lunges and go for extensions and curls instead. I do think that the curls made for a tough time squatting. The hardest part of this workout is getting things set up in the time allotted. I need Vanna White to set my weights up for me. Guess I need to finish this post so I can get on the phone to her agent.
Today's diet:
breakfast-Oatmeal with olive oil and Splenda
morning-corn and broccoli with olive oil
lunch-(after workout) tuna w/canola mayo on everything bagel, creatine juice, banana, and carrots
afternoon-kidney beans & rice w/olive oil
evening-Fresh squeezed juice of lime, grapes, orange, kiwi, and apples
supper-vegetarian chilli with rice
So now I weigh 198 in the morning. I don't get it. These carbs are messing me up. I think the creatine might be throwing it off, but I'll need to take a BF measurement tonight to make sure. I'm just surprised I can do all of this with no protein.
< Message edited by Naviator -- 12/2/2004 1:33:47 PM >
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RE: Nav's Optimum Anabolic journey - 12/2/2004 1:59:17 PM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day4/Week8
Progressive Load/Low Protein/Back
1 min between exercises, 90 sec between supersets
Superset 1 Hanging Row 12/8/7/7
Assisted Wide-Arm Chin-up 9x12/9x8/10x8/10x9
Superset 2 Twisting Dumbell Row 45x10-12/45x10/45x9/50x8
Assisted Chin Up 11x10/11x10/10x8/10x7
Superset 3 Wide-Arm Cable Row 150x15/180x11/200x8/230x8
Wide-Arm Lat Pull Down 180x13/200x11/230x9/250x8
52 min total workout
Wow. 250 pound lat pulldowns and my knees didn't leave the ground. That makes me a pretty crappy pilot if I can't leave the ground when I have a net force of 50 pounds in the skyward direction. Call Guinness. I am not using that oversized paperweight again. This is probably my toughest day formwise. I have always had a tough time with my back. I just can't seem to increase my ability. A few things clicked into place, but it wasn't like the rest of the week. Once I get this cable situation squared away things will be different. The back day is kind of unique that there are only two tables to choose form for the whole day. I think I am at a disadvantage because leg day was yesterday and I am shall we say apprehensive about working out. Next week won't be any better. It really takes some ball sweat to psyche myself up for the day. Funny, it isn't that difficult once I get behind the wheel with Ms. Cellphone and Mr. Notquitethespeedlimit. Someday I will mount a cannon and get my nuke on. They will roast for this, I sh1t you not.
Today's diet:
breakfast-cream of wheat with olive oil & Splenda
morning-corn and broccoli w/olive oil
lunch-(after workout) tuna w/canola mayo on everything bagel, creatine cran-grape, carrots
afternoon-leftover chilli and rice
after work-fresh squeezed juice of lime, orange, apples, kiwi, grapes, and avocado
supper-veg stir-fry and rice
Baby carrots taste like pieces of balsa soaked in celery juice. I don't think Bugs Bunny would waste his bucked teeth on such a worthless venture. Good thing I got two bags or I might run out sometime this year. The novelty of the chilli has worn off. It's kind of like having meat-but not really. I hope this ends before I become a living example of Bloodlust.
< Message edited by Naviator -- 12/3/2004 11:59:53 AM >
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RE: Nav's Optimum Anabolic journey - 12/3/2004 12:24:12 PM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day5/Week8
Progressive Load/Low Protein/Chest&Abs
1 min between exercises, 90 sec between supersets
Superset 1 Dumbell Flye 25x14/30x10/30x8/30x7
Incline Dumbell Press 50x11/50x10/50x8/50x8
Superset 2 Incline Dumbell Flye 25x5/20x7/20x7/20x6
Dumbell Press 65x6/55x10/55x8/50x8
Superset 3 Exer-Ball Dumbell Crunch 25x12/25x7/20x8/20x8
Full Rotation Knee Raise 10/8/8/8
52 min total workout
That first set was straight on. I picked exactly the right weight and executed the movements perfectly. I couldn't have hugged Pam Anderson better. The second superset was rather lame, on the other hand. The incline flyes, I must admit, were based on pride. I do not want to be flyeing 15 pounders. That's a little more than my delicate psyche can handle. 55 was probably a better starting point for the dumbell presses. Abs were a little sore today. I think I was a little rough Tuesday. This doesn't strike me as a workout plan that would produce that sort of reaction. I am still somewhat drained from leg day, but I find that if I dig deep for the strength it is in there. I guess I should be careful how far I dig because there's no telling what's lurking around down there. Nav's conscience, or (oh oh) evil half? (shudder)
Today's diet:
breakfast-Oatmeal with olive oil and Splenda
morning-corn and broccoli with mixed nuts
lunch-(after workout) tuna w/canola mayo on everything bagel, cran-grape creatine juice, carrots
afternoon-leftover chilli&rice
after work-fresh squeezed juice of lime, orange, apples, kiwi, grapes, and avocado
200 this morning. 199 after dropping the kids off at the pool. Accumeasure isn't so friggin accurate lately. Every time I use it I get something different. I'm not getting fatter. How could I? You should see some of the goat food I was stuffing myself with before this. I miss pizza most of all. Ice cream and M&Ms next. Hooter's wings. French fries. Bacon double cheeseburger. All washed down with an ice cold Sam Adams. I vow this day that on week 18 + 1 day I will treat myself to all of these.
(in reply to Naviator)
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RE: Nav's Optimum Anabolic journey - 12/6/2004 11:10:53 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day1/Week9
Progressive Load/Low Protein/Shoulders
30 sec between exercises, 1 min between supersets
Superset 1 Front Dumbell Lateral Raise 25x15/25x9/20x9/20x8/12x15
Arnold Press 25x12/25x8/20x8/20x8/12x12
Superset 2 Rear Dumbell Lateral Raise 20x12/20x10/20x10/20x10/15x15
Side Dumbell Lateral Raise 20x12/15x11/15x10/20x10/15x15
Superset 3 Dumbell Shrug 75x13/85x10/95x8/95x8/65x16
Twisting Dumbell Military Press 25x10/20x10/20x9/20x8/12.5x15
46 min total workout
I had to wait an extra five minutes to start because two guys were using the 25 pounders. This was not easy. I have been tired all weekend because the overtraining is catching up to me. Today was like finally getting Hillary Duff into the sack, but you unfortunately stayed up talking to her till 5AM and you are drunk to boot. I felt rather weak, but my numbers seem better than last week. Form was spotty at first, but I got my head out of my ass once I realized how much effort I would be wasting. This is an intimidating workout. It's not easy to think powerful shoulders when you're still huffing and puffing from your previous set. I think there was exactly one time today when I was able to regroup and focus for my next lift. It was mostly just a mindless exercise of plugging away at what you know you should be doing. I guess that is another reason form is so important. When you are exhausted you go back to what you have taught your body. The previous weeks have helped discipline me to a mindless hulk. Excellent.
Today's diet:
breakfast-Cream of Wheat with olive oil and Splenda
blunch- corn and broccoli w/olive oil
lunch-(after workout) tuna with canola mayo, everything bagel, creatine juice, carrots
afternoon-leftover wild rice mix, veg burrito
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado
supper-Leftover bean burrito and veg stir fry
196 on the scale this morning. Can someone explain to me exactly what the **** Nav's body is screaming that he is not hearing? Look at this G.D. diet. I am eating no **** 3000-3500 calories per day and following a strict workout plan. My testosterone is driving me ****ing mad with the need to hump everything in sight while turning me into a hideous troll with this acne. I'm all about burning fat, but I want to see some bulk, damnit. I want to be forced to purchase a new wardrobe. Stat. Hell yes, I'm getting impatient, but this is week forkin 9.
< Message edited by Naviator -- 12/7/2004 11:29:03 AM >
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RIP 2004-2007
(in reply to Naviator)
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RE: Nav's Optimum Anabolic journey - 12/7/2004 11:26:51 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day2/Week9
Progressive Load/Low Protein/Arms&Abs
30 sec between exercises, 1 min between supersets
Superset 1 Dumbell Preacher Curl 30x12/30x8/30x8/30x7/20x12
Cable Press-Down 140x10/130x7/120x7/110x7/80x11
Superset 2 Assisted Close-Grip Chin Ups 10x13/9x10/8x8/8x8/12x12
Dips 10/9/7/6/50x9
Superset 3 Exer-Ball Dumbell Crunch 30x13/30x8/25x8/25x8/15x11
Full Rotation Knee Raise 12/8/7/6/10
48 min total workout
I think I can safely say that I was sufficiently challenged today. I am definitely into the overtraining zone. I am always tired and I can't seem to get enough focus for a heavy session. I sure picked some bad weights too. Don't know what I was thinking, I guess I lose my membership to the Junior Superman Club. Abs felt a little stronger today, but no way can I keep up with this pace. I need to hydrate more before the workout. There needs to be an insane week before this psychotic one. This one just feels so much more ass hungry than last week.
Today's diet:
breakfast-Oatmeal with olive oil and splenda
morning-corn and broccoli w/olive oil
lunch-(after workout) tuna w/canola mayo on everything bagel, Cran-Grape w/creatine, carrots
afternoon-15 bean cajun
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado
supper-pasta salad
4 days left. I'm walking up to the nearest vegan and punching him/her in the face. There, ya tree huggin pussy weedeater. If you ate meat, you'd be able to get up and do something besides bleed. I guess it's safe to say I haven't converted to the Earthen love-your-forest friends waste of a lifestyle just yet. Just for fun I think I'll find one of those idiotic flower child forums and flow some creative spew about with a major vengeance incarnate. Let's see how they handle a vicious meatlusting predator with an agenda to make GreenPeace fanatics cry. God I hate eating rabbit food. It's for prey creatures with dildos instead of teeth.
< Message edited by Naviator -- 12/8/2004 7:46:14 AM >
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RIP 2004-2007
(in reply to Marc David)
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RE: Nav's Optimum Anabolic journey - 12/8/2004 12:12:10 PM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day3/Week9
Progressive Load/Low Protein/Legs
30 sec between exercises, 1 min between supersets
Superset 1 Leg Extensions 110x15/120x12/140x9/160x8/110x15
Seated Leg Curl 120x14/145x10/140x8/150x8/110x15
Superset 2 Standing Calf Negatives 12/10/9/9/both 16
Barbell Squat 155x12/155x10/155x8/155x8/95x13
Superset 3 Donkey Calf Negatives 12/10/10/10/16
Deadlift 135x12/135x10/135x8/135x8/95x12
56 min total workout
Today I regained my young Superman Club Wannabe membership. I'm getting my S tattooed on my scrotum today. I, Navblaster, have discovered the key. Hydrate!! I was drinking water starting this morning. This pace was no problem. Yes. I said that. I was able to maintain this pace with near-perfect form today because I was well hydrated from the start. It is also easier to keep up when you don't have to crawl to the drinking fountain. The only problems today were the non-useful female types hogging my leg machines. Oh, and let's not forget the noisy clique of card-carrying retards that like to lift big-big and chat all friggin day. Once again they moved in while I was deadlifting, so there I was blowing spit and sweat all over their backsides again. The funny thing is that I could have performed a set exactly as any of them after I was finished with my "piddly little workout." 300lb half squats are a mere warmup, kids. Take the bar down a foot or two further and you shall know the truth. How do these posers get so big doing nothing?
Today's diet:
breakfast-Oatmeal with olive oil and Splenda
morning-leftover pasta salad
lunch-(after workout) tuna w/canola mayo on multigrain bagel, creatine juice, and carrots
afternoon-corn and broccoli with olive oil
evening-Fresh squeezed juice of lime, grapes, orange, kiwi, and apples
supper-chips and salsa (yeah, I know)
Pasta salad. Mmmmmmmmmmm. Lets just see how the weight turns out after hydrating.
< Message edited by Naviator -- 12/9/2004 10:54:07 AM >
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RIP 2004-2007
(in reply to Naviator)
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RE: Nav's Optimum Anabolic journey - 12/9/2004 11:10:58 AM
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Naviator
Posts: 2964
Joined: 9/27/2004
From: Frankfort, KY
Status: offline
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Day4/Week9
Progressive Load/Low Protein/Back
30 sec between exercises, 1 min between supersets
Superset 1 Hanging Row 14/10/7/7/6
Assisted Chin-up 8x12/8x6/9x7/10x6/14x15
Superset 2 Twisting Dumbell Row 45x12/45x10/45x8/45x8/30x15
Assisted Wide-Arm Chin Up 11x12/11x9/12x8/12x8/14x15
Superset 3 Jockey Row 90x12/90x10/90x8/90x8/60x15
Close-Grip Lat Pull Down 120x8/120x7/100x8/100x8/70x15
51 min total workout
Whew. Rough day. Crappy performance right after the first superset. I tried to go with it, but I was just going through the motions today. Not a good mood day. I am totally off my game. I couldn't even squeeze my shoulder blades together on most of these lifts. The problem with my back is that I can pull a lot of weight to a certain point and then I have nothing left to squeeze my back with. Hope I snap out of this before tomorrow because I would like to finish strong.
Today's diet:
breakfast-cream of wheat with olive oil & Splenda
morning-corn and broccoli w/olive oil
lunch-(after workout) tuna w/canola mayo on multigrain bagel, creatine cran-grape, carrots
afternoon-leftover 15 bean cajun
after work-fresh squeezed juice of lime, orange, apples, kiwi, and avocado
supper-pastini with garlic, olive oil, and crushed red pepper
197 on the scale this morning. Accumeasure says 14.2% bodyfat. How the hell is this possible? Could be why I'm in such a subhuman mood.
< Message edited by Naviator -- 12/10/2004 11:11:19 AM >
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RIP 2004-2007
(in reply to Naviator)
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