Alright boys and girls, I'm not sure how many of you remember me or who I am; however, I used to be a daily DBB'er around 2006... I remember like mda, old navy, navi, ros, linda, veg, 8pack, etc... that's when I was probably in the best shape I've been so far. Since then, I just finished my second year of college, and while I havn't let myself go, I have not been a regular at the gym either. I've probably lost 10-15lbs of muscle since that time. I think my signature still has my old stats for anyone who cares.

Here is where I stand now...

age: 20 (birthday on July 24th, so I'll be 21 soon)
height: 6'1" - ish
weight: 170 - ish

I'm trying to gain like 20lbs of muscle with this OA program... I've hit like 191 before with my regular workout regime, and I'm at a prime stage in life for muscle growth, so I think it's pretty feasible. I don't have a tape measure or an accurate guess of my body fat percentage, but if I HAD to guess, it's probably around 15%

After marc posted up his gains with this program, I decided to go ahead and try it... so I bought it, read it and all... but never actually followed through with it. Well, summer's come around and I don't have much to do. So my first day back to the gym in like 2-3 months was my first day on the program and it felt pretty good. My next post will be my first day's log. It should be up by the end of the night if I get some time to do it.

any questions and comments are welcome. I'll try to get some pictures for comparison sometime this week too.

Cheers...

Oh, for anyone who wants to know... my dieting will try to follow the program's suggestions. With the protein cycling and everything.... 5-6 smaller meals a day. all that stuff.

supplements: ON 100% whey protein, once a day multi vitamin, and I'll probably start my AST micronized creatine in 2-3 weeks or so.

Hey man,
I do remember you,it was a couple of years ago...Glad to see you're back,
I look forward to seeing you make some progress!
 
Keep up the good work!

Week 1 / Day 1
 
Workout:  Progressive Load
Diet: High Protein
Bodypart: Shoulders
[1 minute between exercise / 2 minutes between supersets]
 
Superset One:  Front DumbBell Lateral Raise and Arnold Press
 
Set One:  Front Lat Raise 12x15lbs / Arnold Press 12x35lbs
 
Set Two: 10x20lbs / 9x40lbs
 
Set Three: 7x20lbs / 8x35lbs
 
Superset Two: Rear DumbBell Lateral Raise / Side DumbBell Lateral Raise
 
Set One: Rear Lat  Raise 12x10lbs / Side Lat Raise 12x15lbs
 
Set Two: 10x10lbs / 10x10lbs
 
Set Three: 9x10lbs / 9x10lbs
 
Superset Three: DumbBell Shrug / Machine Shoulder Press
 
Set One: Shrug 13x65lbs / Machine Press 11x"7"
 
Set Two: 13x65lbs / 7x"7"
 
Set Three: 8x70lbs / 7x"6"
 
 
Notes:

OK, so today since it was my first day back to the gym in over 2 months.. I decided to really focus on form and the timing of the supersets as opposed to weight and strength and stuff. I realized tho that I'm a lot weaker than I expected... but I hope to regain most of my strength in the first few weeks. I brought my cellphone for my stopwatch, 1 minute between exercises, and 2 minutes between supersets... 1-2 second to "explode weight up" and 3-4 seconds to "lower weight down." Oh and for that machine... I put the weight as the number on the machine it gave me... cause I dont trust those to be exactly 70lbs or 60lbs. I'm gonna use the numbers for relativity and not so much weight wise.

Had a very good burn for the first day back... looking forward for this program.

looks good, i want to see how this turns out for u

looks good, i want to see how this turns out for u

thanks... I'm anxious too, since I've lost so much muscle mass and strength... I'm hoping this will put me back on track.


Week 1 / Day 2
 
Workout: Progressive Load
Diet: High Protein
Bodypart: Arms/Abs
[1 minute between exercise / 2 minutes between supersets]
 
Superset One: Dumbbell concentration curls / overhead cable tricep extension
 
Set One: curls 12x20lbs / extensions 12x"4"
 
Set Two: 10x20lbs / 9x"5"
 
Set Three: 7x25lbs / 7x"5"
 
Superset Two: hammer curls / lying dumbbell french press
 
Set One: curls 10x25lbs / french press 9x20lbs
 
Set Two: 9x25lbs / 10x15lbs
 
Set Three: 7x25lbs / 8x15lbs
 
Superset Three: weighted abs machine / hanging leg raise
 
Set One: machine 15x"10" / 10 raises
 
Set Two: 12x"13" / 10 raises
 
Set Three: 9x"14" / 9 raises
 
 
Notes:
Still getting used to the quick supersetting and the timing of the program. Realized that not only my strength has gone down a significant amount, but I forgot how little endurance you have on the first week back. I can do 2 sets fine with little problems... then I reach the third set and my muscles seem to give out. Which explains why I've dropped the weight on some supersets. Also, my ab routine got a little messed up cause I was planning on doing weighted crunches on an exercise ball... but they were having workout classes at my gym in the room with the exer balls and I didn't feel like going in there to get one. So I replaced that with the machine. You start in a sitting position and you crunch downwards, I really felt a burn with such a high weight and low reps. I feel like I'll be hurting tomorrow.

I feel good from yesterday's workout. My traps are sore, and I'm glad to be back in the game. Tomorrow is leg day, and I'm not really looking forward to it. I'm gonna do low weight and really focus on the program's emphasis on good form... I havn't done legs in probably over 6 months which is stupid of me, and I dont think I've ever supersetted on leg days, so if I don't post up my results by tomorrow night... assume death and call the police. 


cheers...

I'm hoping that I'll be as excited as I am right now throughout this whole program, cause I'm pretty stoked at the moment. I'll have some graphs too with my gains throughout the weeks when all is said and done (it's only day 2 ). They won't be as pretty as Veggie's but whatever, they'll help us visually analyze my progress/gains.

got any pics from 2 years ago when u were lifting, and pictures from now?

oh.. and i'm jason btw.  or fox i guess...

Whaddup jason... yeah, I'll find some pictures from like 2 years ago after I make this post... I think I have a front pose (most muscular position) and a back pose (bicep pose) and I'll try to get around to taking some pictures of where I stand now.

Week 1 / Day 3
 
Workout: Progressive Load
Diet: High Protein
Bodypart: Legs  (haha)
[1 minute between exercises / 2 minutes between supersets]
 
Superset One: Leg extension / Lying Leg Curl
 
Set One: Extension 12x"6" / Curl 12x"6"
 
Set Two: 10x"8" / 10x"7"
 
Set Three: 9x"9" / 8x"8"
 
Superset Two: Standing Calf Negatives / Barbell Squat
 
Set One: Calf 13x125lbs / Squat 12x115lbs
 
Set Two: 11x135lbs / 10x125lbs
 
Set Three: 9x145lbs / 8x135lbs
 
Superset Three: Seated Calf Negatives / Deadlift
 
Set One: Calf 13x"6" / Deadlift 12x135lbs
 
Set Two: 11x"6" / 10x135lbs
 
Set Three: 9x"6" / 9x135lbs
 
 
Notes:
So... my legs are pathetic and I realized that today. It's my first leg day in probably half a year, so I took it easy. Making sure I get all my sets in and that my form is good... and that I increased the weights, and not decreased. I felt a little light headed around the second superset of squats, so I took an extra 30 seconds or so before my last superset. I was breathing somewhat heavily, and I felt my heart rate was above average... and I shed a little sweat too. I liked the feeling of getting a bit of cardio while I worked out haha.



I'm expecting my leg numbers to significantly increase in around 5-6 weeks or so... I'm probably gonna walk like an idiot for the next 4 days haha.

This is from 2006






Whenever I get a chance, I'll take the same poses with me now. And I'll do a leg shot too since that's part of my workout now.
And I'll try to keep ya'll updated with pictures probably monthly or bi-monthly or something... just need to get my hands on my dad's digi... mine was stolen at school

Welcome back!  OA is one of those programs I've printed out and use about 3x a year.  A good one and I'm certain if you follow it to the letter it will get you back on track.

ORIGINAL: Marc David

Welcome back!  OA is one of those programs I've printed out and use about 3x a year.  A good one and I'm certain if you follow it to the letter it will get you back on track.

Ah, the man himself... how you doing marc? Yeah, I remember the OA journal you had on here.. with Jeff's convincing website, and a real life day-to-day testimonial like yourself... I was sold on the program. Decided to get it, but I have been holding it now for like 1-2 years. I've finally decided to give it a shot. I'm really excited right now, just went through legs. I hope my enthusiasm stays right where it is throughout the next months... give me till like third week, and I should have a pretty good grasp of the program.

I might PM you sometime for some tips on the low protein phase.

ORIGINAL: Marc David

Welcome back!  OA is one of those programs I've printed out and use about 3x a year.  A good one and I'm certain if you follow it to the letter it will get you back on track.

oh so u still do it sometimes?

i think i might give this a shot in the future, not for awhile though since i want to continue doing NROL.

Week 1 / Day 4
 
Workout: Progressive Load
Diet: High Protein
Bodypart: Back
[1 minute between exercises / 2 minutes between supersets]
 
Superset One:  wide cable row / wide lat pulldown
 
Set One: row 12x80lbs / pulldown 12x10lbs
 
Set Two: 10x100lbs / 10x100lbs
 
Set Three: 7x110 / 8x110lbs
 
Superset Two: twisting DB row / close grip lat pulldown
 
Set One: row 12x40lbs / pulldown 9x100lbs
 
Set Two: 10x40lbs / 9x90lbs
 
Set Three: 9x40lbs / 9x90lbs
 
Superset Three: straight arm pulldown / reverse back extension
 
Set One: pulldown 12x30lbs / extension 13xbodyweight
 
Set Two: 10x30lbs / 11xbodyweight+25lb plate
 
Set Three: 8x30lbs / 9xbodyweight+25lb plate
 
 
Notes:


My body's hurting from this first week back... so my numbers were a little sacrificed today because my arms are still sore from tuesday. It's a good burn/soreness tho. Not much to comment today really... few things tho. Most of today's exercises were on the cable machines so the setup was real simple... I found myself looking at my stopwatch waiting to start my next exercise/superset haha. I can't even imagine tho when the rest periods go down to like 30-45 seconds between exercises. Week 1 almost done! got chest tomorrow, should be pathetic considering my soreness... and maybe an HIIT session on saturday. Then I'm off to week 2 hah!


cheers... and keep postin in here, everyone's welcome

I'm going to bed pretty soon, but just wanted to comment on my soreness... I can't really extend my arms completely straight without a nice bit of discomfort... my lower back and legs are real sore too, hard to stand up from a sitting or laying down position... and the crazy thing about it is.... I love it!! haha   I've been sore before, but this is probably the most I've ever been.

I'm gonna do my chest workout tomorrow and take the weekend off to try and recover for week 2. So I'm skipping the optional day 6 which is the cardio HIIT. I'll hit that up next week tho, no diggity doubt.