Nav's Optimum Anabolic journey

I bought the Optimum Anabolic program after seeing mda1125 do it for a few weeks. It made a lot of sense when I read it, and I think it is exactly what I need. I want to get off the Methyl 1-Testosterone and get some all-natural long-lasting beef as efficiently as I can. I'm a firm believer that the human body is capable of some incredible things without foreign substances. I also believe that if you build yourself using those substances, you depend on them to retain what you've built. So, we shall see, won't we?

RIP 2004-2007

Yes we will.

And you'll really love:

1) The 5 sets, 30 seconds rest over-training week.

2) Low protein diet

Marc C. David
Support DB! Buy your supplements at Supplements101.com

Day1/Week1
Progressive Load/High Protein/Shoulders

1 min between exercises, 2 min between supersets

Superset 1

Front Dumbell Lateral Raise 30x12/35x8/30x8
Arnold Press 50x12/55x10/55x8

Superset 2

Rear Dumbell Lateral Raise 20x12/25x10/20x9
Side Dumbell Lateral Raise 30x8/25x10/20x8

Superset 3

Rear Cable Lat Raise 23.3x13/26.6x12/33.3x8
Twisting Dumbell Mil Press 35x5/30x8/30x6

48 min total workout

Very busy with timing! Need stopwatch because I forget within a minute where I started the big hand. Weetawded!! Too many people in here--taking my piddly little dumbells. If you care what other people think about the amount of weight you lift this is not the workout for you. I also need to keep in mind that muscle failure means inability to complete a lift without losing form. I am not used to this kind of workout. I never work my shoulders like this and I never work anything with this kind of burn. This is going to be a blast. Will post pics and measurements manana.

Today's diet:

need 194 g protein(48.5 after workout)
348 g carb(100 high GI after workout)
155 g fat(30 g after workout)

breakfast-1 serving mac & cheese
lunch-after workout 1 can Progresso chicken & wild rice with chips & salsa
afternoon-1 serving spaghetti with hot sausage
evening-1 serving spaghetti with hot sausage with rice
supper-1 bowl chicken teriaki stir fry with rice

Before you blast my diet I already know. I gotta hit the grocery store and do something about this.

RIP 2004-2007

12Oct04
age 32
height 5'10"
weight 207
bodyfat 17.5%(possibly up to 20% because this Accumeasure thing isn't really all that accurate)
lean body weight 171
neck 17 in
chest 45 in
waist 36 in
arms 16 in
thighs 26 in
calves 15.5 in

[image]local://upfiles/2302/C8F4128133E944D08FEBF0AD37028045.jpg[/image]

Attached Image(s)

RIP 2004-2007

Somebody spank me

[image]local://upfiles/2302/055A98510E9540FC9FD5D43712522580.jpg[/image]

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RIP 2004-2007

LOL!

Good job dude. It's a very different type of workout. No doubts.

What I noticed is that:

1) Stopwatch is a must. If you can't keep track of time, it's almost pointless.

2) My "gym talk" went way down. I just simply don't have the time to chit chat like I did when it was, heavy 5 minutes rest, lift. Now it's MOVE MOVE MOVE!

Marc C. David
Support DB! Buy your supplements at Supplements101.com

Day2/Week1
Progressive Load/High Protein/Arms&Abs

1 min between exercises, 2 min between supersets

Superset 1

Dumbell Concentration Curl 30x13/35x10/40x8
Twisting Dumbell Kickback 25x12/25x10/30x8

Superset 2

Assisted Close-Grip Chinup 0x6/10x6/50x6 (you gotta be kiddin me)
Weighted Dips 0x12/0x8/0x8

Superset 3

Exerball Dumbell Crunch 20x12/30x12/35x8
Full Rotation Knee Raise 10/9/7

46 min total workout

Private Pyle!! You mean to tell me you can't even do 12 friggin chin-ups?!?! These aren't your everyday chin-ups, kids. Oh, and by the way, these chin-ups are the reason I can't finish my knee raises. Next time, wrist wraps. I have never worked out with an exer-ball before and now I know why. This seems like such a pussy lift to perform, but I will lay money that most people cannot do this right the first time. It's worse than balancing on a baseball bat while clenching your cheeks together to keep from getting skewered. It's really hard to get the weight right on these lifts because I'm not used to the high reps.
Today's diet:

breakfast-Carnation Instant Breakfast with skim milk and a Cinnamon Raisin Bagel (OK, OK, I'll get the egg ones next time, then, geez!)
blunch-Peanut Butter Sandwich on wheat
lunch-Leftover Teri Chicken Stir Fry
afternoon-Taco Bell Meximelt(Get off my ass, I was hungry and needed something quick!) Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado
evening-Hot Dog on Potato Roll(Shut the **** up, I get it already!)
supper-Natural Peanut Butter on Wheat&Fiber

Ended up way short on intake today, even with the junk. I need to stock my fridge and the damn Atkins people are screwing up the health food sections. Where are my carbs, non-soy proteins, and monounsaturated fats??

RIP 2004-2007

Day3/Week1
Progressive Load/High Protein/Legs

1 min between exercises, 2 min between supersets

Superset 1

Forward Dumbell Lunge 120x12/120x10/130x8
Backward Dumbell Lunge 90x12/100x10/120x8

Superset 2

Standing Calf Negatives 0x10/0x10/0x8
Barbell Squat 225x6/185x7/135x8

Superset 3

Donkey Calf Negatives 0x12/0x10/0x9
Deadlift 95x12/95x11/105x8

52 min total workout

Holy fargin sheep****. I got my bare ass handed to me on a garbage can lid with a side of dirty baby **** diapers and smelly rotten fruit. I'm a 3xx+ squatter and high reps make me want to pass out. This could also be because of the Arginine and Creatine mix I'm on. As soon as my legs get pumped I feel like I'm bleeding to death. Now I know how John Holmes must have felt. I was so tired during my workout today I couldn't tell muscle failure. I could have sworn I was already there before I lifted the weight. I don't like deadlifts because I always hit my knees. I emailed Jeff Anderson, the Muscle Nerd, and he suggested dumbells. That is a kickass idea. I am not looking forward to the last leg day in the Progressive Workout. Kill me now. What else? Oh, yeah, plan ahead on the leg day because it takes time to set up the weights. The rest time is precious and I don't want to waste it putting a stupid barbell together. The belt is bad enough.

Today's diet:

breakfast-Carnation Instant Breakfast with skim with Cinnamon Raisin Bagel toasted & fat free cream cheese(no more bagels in the morning for me)
blunch-turkey, fat free cheese, cabbage on Nature's Own Wheat & Fiber (do not eat this bread-it doesn't have that much fiber and it has soy protein)
lunch-(after workout) 2 boiled eggs, 5 M&M cookies, 1C 2% cottage cheese, another sandwich
afternoon-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, carrot and avocado
supper-Went out to Grate Steak and ate the biggest salad of my life with peas, garbanzos, olive oil, sunflower seeds, cheese, carrots, olives, etc, 19oz steak, boiled cauliflower and onions, and a pineapple-pear-candy apple plate for dessert.
late night-woke up at 3AM with raging stiffy, hungry, and thirsty. Glass of skim milk, happy thoughts, back to bed.


I met my intake requirement today, but I need to spread it out better. The hardest part of this workout is the diet. I have never paid much attention to mine and that is why I'm 17.5% and taking M-1T to get muscular. I'm on the last week of a cycle and gained 2 pounds in the last two days. I find it difficult to eat enough when I'm eating correctly.

RIP 2004-2007

Day4/Week1
Progressive Load/High Protein/Back

1 min between exercises, 2 min between supersets

Superset 1

Hanging Row 12/10/8
Assisted Wide Arm Chin-up 60x6/100x6/150x9

Superset 2

Twisting Dumbell Row 35x12/45x10/55x8
Wide-Arm Lat Pull-down 90x13/150x12/190x8

Superset 3

Jockey Row 90x12/120x10/150x8
Assisted Chin-up 120x7/150x8/180x9

46 min total workout

That workout felt great. I am having a time figuring out the form and weight to use for these new exercises I am not accustomed to performing. The Exer-ball did a great job of providing an out-of-balance feeling causing my stabilizers to go crazy, thereby intensifying the lift. Jeff explains it well in his book. Speaking of the Muscle Nerd, this guy is the Shiite. He responds to emails in an extremely timely fashion and provides a wealth of great info. He has been very helpful to say the least. BTW, that was not a typo under the chin-ups. I really did need that much assistance to perform the exercise correctly.

Today's diet:

breakfast-Carnation Instant Breakfast with skim and oatmeal with olive oil
blunch-2 boiled eggs
lunch-(after workout) Cinnamon Raisin Bagel, 3 M&M cookies, leftover steak
afternoon-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado
supper-Baked catfish, Kraft Mac & Cheese, boiled broccoli with cheese
evening-popcorn with olive oil

I just about have the diet figured out. I can find the protein and the fat, but good carbs are tough to find. The weight gainer diet keeps me pretty full. I don't want to do whey protein because I want as natural a diet as possible. Powdered protein doesn't seem right to me. The HealthFitCounter has been a great help-also a recommendation from the Nerd. www.nutricounter.com

RIP 2004-2007

Day5/Week1
Progressive Load/High Protein/Chest&Abs

1 min between exercises, 2 min between supersets

Superset 1

Incline Dumbell Flye 25x13/27.5x8/27.5x6
Weighted Incline Pushup 12/8/6

Superset 2

Dumbell Flye 27.5x11/27.5x8/25x9
Weighted Dips 0x5/0x5/0x3

Superset 3

Bent Leg Crunch 0x20/armsx20/20x12
Full Rotation Knee Raise 6/10/8

44 min total workout

Working out at home sucks. If I had a whole set of dumbells and a chinup bar that was about 4 inches taller maybe I would be happier. I am realizing that I can push harder while still maintaining strict form through pain I'm not used to dealing with. My chest suffered from a considerable lack of rest time today. I couldn't do dips worth a crap. I will not do bent leg crunches again. The second set was me holding my arms above my head. The third was a 10 pound plate in each hand. The knee raises are impossible without wraps. Guess I don't play with my toys enough to have a strong grip. Since I started this plan on Tuesday I did this workout on Saturday. Tomorrow is my day off and I can eat anything I want. Yee Haw.

Today's diet:

breakfast-skim milk and oatmeal with olive oil
blunch-turkey cheese cabbage sandwich, tortilla chips, almonds
lunch-leftover Kraft Mac & Cheese, another sandwich, yogurt, almonds
supper-(after workout)Pork Pot Roast with cabbage, mashed potatoes and gravy
evening-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado

Kind of jumping the gun here since the night isn't over yet. I still have some food to eat. Haven't even had the juice yet, but I plan on it. Still need to make up some carbs for today, so....

RIP 2004-2007

Day1/Week2
Progressive Load/High Protein/Shoulders

1 min between exercises, 90 sec between supersets

Superset 1

Front Dumbell Lateral Raise 20x15/25x8/25x7/20x8
Arnold Press 60x10/55x10/55x9/60x8

Superset 2

Dumbell Shrug 60x14/65x10/70x8/70x9
Side Dumbell Lateral Raise 20x10/15x12/20x10/25x7

Superset 3

Rear Dumbell Lateral Raise 20x13-8/15x12-11/15-20x10-8/20x8
Twisting Dumbell Mil Press 30x8/20x9/20x7/15x8

50 min total workout

Forgot my workout notebook today, so I didn't know where to start on weights. Just as well, because things were different this time. I'm concentrating a lot more on form, the sets went up, and the rest time went down. I'm getting used to the pace, but next week is going to suck fleshy eggs. It is difficult to rest, drink water, stretch, and get different weight in 90 seconds. My shoulders were pretty trashed by the third superset, hence the laughable 15 pound dumbell military press. Try to contain your applause, ladies. Of course it didn't help that when I want to work out everybody and their brothers want to use my dumbells. One guy had three of the 20 pounders. Yes, he only had two hands. Don't even ask. On the upside, I didn't need wraps for the shrugs. If you haven't figured out by now, do not try this workout if you are macho and get off on making a scene with your noises and the massive piles of metal that you throw around. It is distracting, but I only have to put up with about 45-50 minutes of it before I can walk out on your 4 hour exertion.

update!This little war stud figured out he was doing Arnolds wrong. That outta help the ole Navmeister next week when I don't know where to start on the weight to do them correctly. If my foot was turned the other way I would have put a big purple bruise on my ass.

Today's diet:

breakfast-skim milk and oatmeal with olive oil, 2 boiled eggs once I got to work
lunch-(after workout)Crangrape with creatine, 1 can tuna with Canola Mayo, 1C carrots, 1 cinnamon raisin bagel
afternoon-1C cottage cheese, strawberry yoplait, .5C almonds, 1C Kraft Mac & Cheese
after work-fresh squeezed grape, apple, kiwi, avocado, orange, lime juice
evening-catfish, brussel sprouts w/cheese, couscous
nighttime-salad with goldfish crackers, vinegar & olive oil dressing and a glass of skim

Staying pretty full with the diet. Any time I would have felt like this before the pounds would have started packing on and my waist would look like a comfy pillow. I felt the testosterone factory shut off today when I became tired and irritable and my nuggets are about 3/4 the size they should be. I think this program put things on overload and tripped the circuit breaker. I'll be doing something to give things a little kick start. Moral of the story--don't start this program while you are still on Methyl 1-Test. I'm really turned off to PHs at this point.

RIP 2004-2007

Next week will suck.

You should be doing 1 more set.. 15 reps all the while staying in the same timeframe.

What that means is...

30 seconds rest between exercises.

I personally felt that one week seemed like a month. And the deads and squats thing nearly killed me. It's like 30 sets for legs in 43 minutes.

Marc C. David
Support DB! Buy your supplements at Supplements101.com

Day2/Week2
Progressive Load/High Protein/Arms&Abs

1 min between exercises, 90 sec between supersets

Superset 1

Dumbell Concentration Curl 35x12-10/20x10/25x9-8/20x9-8
Twisting Dumbell Kickback 25x12-10/20x10/25x8/15x9-8

Superset 2

Assisted Close-Grip Chinup 30x6/50x9/70x6/90x7
Weighted Dips(assisted, actually) 0x10/50x9/70x8/90x10

Superset 3

Exerball Dumbell Crunch 35x12/20x11/25x9/30x10
Full Rotation Knee Raise 12/6/6/7

61 min total workout (oops!!)

Form is up and weight is down. I am such a weak ass pussy on these chinups and dips. I'm a good looking pussy with perfect form, though. I'm still trying to figure out which weight works best, though. Would have been nice to know for next week. The dual numbers on the curls and kickbacks are for right and left sides. I can probably shorten the workout by doing curls with both arms. It's a little easier that way anyway and I don't sacrifice form by doing both sides at once. My right arm is definitely stronger. Kickbacks need some attention in the form department. I find myself swinging and cheating. Bad Nav! Exer-ball was easier this week. Knee Raises killer. Jeezo P that friggin hurts. Worked up a sweat today on the abs. Timing is getting aggressive.

Today's diet:

breakfast-Carnation Instant Breakfast (sugar-free) with skim milk and a bowl of oatmeal with olive oil and sugar. Two boiled eggs once I got to work.
lunch-(after workout) Can of Tuna, Canola Mayo, chocolate chip cookies, cinnamon raisin bagel, Cran-Grape with creatine, cottage cheese
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and avocado
evening-Two sandwiches with natural peanut butter
supper-spaghetti with hamburger and salad with olive oil, glass of skim before bed

I waited too long for the after workout meal. I was hungry on my way to eat. There is no time in this diet to be hungry. The coworkers threw me a birthday bash this morning and I had to graciously bow out of the cake. It wasn't because I shouldn't eat it. I stay full with this diet and the idea of the road tar I used to eat just doesn't appeal to me. The idea here is to eat nutrients that count. My stomach digests food only so quickly, so I can't waste its time with Ding Dongs and Ho-Hos when I have to cram over 3000 calories of good food in there over the course of a day. It seems everything on this menu makes me full(but not bloated or uncomfortable).

RIP 2004-2007

Day3/Week2
Progressive Load/High Protein/Legs

1 min between exercises, 90 sec between supersets

Superset 1

Forward Dumbell Lunge 120x12/130x8/130x8/120x8
Backward Dumbell Lunge 120x10/120x10/120x8/120x8

Superset 2

Standing Calf Negatives 10/9-10/8/8
Barbell Squat 135x8/135x10/135x8/135x8

Superset 3

Donkey Calf Negatives 10/10/8/9
Deadlift 50x12/50x12/70x9/80x9

60 min total workout

Last time I checked gluttony was a sin. I must be in need of some serious forgiveness, though, because there's no other way to explain me coming back to enjoy this level of discomfort. Maybe I'll go home and hang from a coathook by my scrotum for dessert. I could probably think of about a billion different activities I would rather be involved in, but there simply isn't time during this hour of hell's unquenchable fury. I don't know what is wrong with my wrists, but I needed wraps immediately for the lunges. By the time I finished those my legs were toast, and then I had squats to look forward to. I had just enough time to hobble over and get a drink, slime back and immediately start another set of calves. 135 is just plain adolescent for me, but I'm going for form here. This old frame will catch up eventually (if I don't fall over in a pool of my own fluids first). No need for the belt today; wouldn't have had time for it anyway. About the second set of deadlifts I noticed a second wind, but it was just too late. I can only hope that by next week I find a way to do these sets quicker and stay within the hour timeframe. Now my bike is acting up and I get to go out and push start it or I don't go home tonight. Couldn't happen on a more opportune day.

Today's diet:

breakfast-Carnation Instant Breakfast with skim, Cream of Wheat with olive oil and sugar, boiled egg when I got to work.
lunch-leftover spaghetti, boiled egg, almonds
afternoon-(after workout) tuna with Canola Mayo, CR bagel, chocolate chip cookies, juice with creatine, cottage cheese
after work-Fresh squeezed juice of lime, grapes, orange, kiwi, apples, and no avocado(need to pick some up stat)
evening-Mediterranian Pasta Salad with chicken, later a salad with grape tomatoes and vinegar & oil


Decided based on work requirements to eat lunch and save the workout for the afternoon. Leg workouts definitely suque with anything in the belly. However, I was hungry as Subway Jared on steroids after the workout. I would like to have a few weeks of no distractions so that I can get this diet solidified into my paradigm.

RIP 2004-2007

Day4/Week2
Progressive Load/High Protein/Back

1 min between exercises, 90 sec between supersets

Superset 1

Hanging Row 12/8/8/7
Assisted Wide Arm Chin-up 150x12/120x8/120x8/110x7

Superset 2

Twisting Dumbell Row 40x12-10/45x10/50x8-9/50x8
Assisted Chin Up 110x7/level8x7/lvl9x6/lvl11x8

Superset 3

Straight-Arm Pull Down 40x15/80x12/100x8/100x8
High Pull 60x12/70x9/70x8/60x8

54 min total workout

Well this is my second time writing this because the POS server crapped out on me. I find lately that I am having trouble with a strong right and a weak left, so doing the left side first tends to even things out. I'm really liking the way my form is coming along. I feel more "in control" of the weight. I need to keep my eyeballs on that good-looking fella in the mirror on the dumbells to prevent another neck injury.

Today's diet:

breakfast-Sugar Free Carnation Instant Breakfast with skim and oatmeal with olive oil
lunch-boiled egg with leftover Mediterranean Pasta Salad
afternoon-(after workout) Cinnamon Raisin Bagel, 3 choc chip cookies, tuna with Canola Mayo, cottage cheese, juice with creatine
after work-Fresh squeezed juice of lime, orange, apples, and avocado
evening-shepherd's pie with macaroni instead of potatoes, BIG salad with broccoli, bacon bits, egg, and vinegar&oil dressing

I'm getting hungrier. I guess it took me about a week to adjust to this diet. I'm missing a meal somewhere, too. There is a lot of food to eat in a day. Pure proteins and pure fats are pretty easy to come by, but pure low GI carbs are a bit tougher. I'm looking much more defined, however, so whatever I'm eating is doing the trick.

RIP 2004-2007