phersan's Optimum Anabolics Log

Welcome back man, I was just skimming around and happened to see you name and had to do a double take lol. Anyways, good to see you're hittin' the weights again. I'll be following this, too. I might want to try it in the future, who knows.

Every Saint has a Past. Every Sinner has a Future.

First off, what's up good riddance? Yeah, good to be back... stick around a while and enjoy the show. I have a feeling this is gonna be a hell of a workout program for the weeks to come.


Week 1 / Day 5
 
Workout: Progressive Load
Diet: High Protein 
Bodypart: Chest/Abs
[1 minute between exercises / 2 minutes between supersets]
 
Superset One: Incline DB flyes / Incline DB Press
 
Set One: Flyes 12x25lbs / 12x50lbs
 
Set Two: 10x30lbs / 7x55lbs
 
Set Three: 8x30lbs / 6x50lbs
 
Superset Two: DB flyes / Smith Bench Press to Neck
 
Set One: flyes 12x25lbs / 11x105lbs
 
Set Two: 10x25lbs / 9x105lbs
 
Set Three: 8x25lbs / 7x105lbs
 
Superset Three: weighted situp machine / hanging rotating knee raise
 
Set One: machine 13x"13" / knee raise 7reps
 
Set Two: 10x"14" / 6reps
 
Set Three: 9x"14" / 6reps
 
 
Notes:
For any kind of "pressing" exercise, I felt good for the first set, then my muscles would immediately give out. I felt really pumped up doing the 50lb dumbbells on the incline press for 12 reps, then when I tried to up the weight, I only got 7 reps with the 55lbs. I'm confident that in 3-4 weeks I should be up at 60lbs for about 8 reps. Used to do those no problem last year. Also, the smith press to the neck numbers really disappointed me haha. My chest was pretty dead when I got to that exercise, not to mention my triceps were weak and sore. Like I said... those numbers should boom up the first 4 weeks while I get back to the shape I used to be in.


So there's week 1 for ya... get ready for week 2 everyone. I know I am.

Official Sand Bagger of the Emancipation Detoxification. Protecting n00bs from floods since 2/12/08.

like I said I would, took the weekend off... my gym is closed tomorrow for the holiday, so I'm not sure what I'm gonna do. I feel like 3 days off is waayyyy too long. f-cking holidays... 

Official Sand Bagger of the Emancipation Detoxification. Protecting n00bs from floods since 2/12/08.

As promised, week 2 has begun!



Week 2 / Day 1
 
Workout: Progressive Load
Diet: High Protein
Bodypart: Shoulders
[1 minute between exercises / 1.5 minutes between supersets]
 
Superset One: Front DB Lateral Raises / AH-NOLD Press
 
Set One: late raise 12x15lbs / arnold 12x35lbs
 
Set Two: 10x20 lbs / 10x40lbs
 
Set Three: 8x20lbs / 6x45lbs
 
Set Four: 8x20lbs / 6x45lbs
 
Superset Two: Rear DB lat raises / cross cable lateral raises
 
Set One: rear 12x15lbs / cross cable 11x20lbs
 
Set Two: 9x15lbs / 6x20lbs
 
Set Three: 8x15lbs / 9x20lbs
 
Set Four: 7x15lbs / 8x20lbs
 
Superset Three: DB shrugs / machine military press
 
Set One: shrug 14x65lbs / 12x70lbs
 
Set Two: 11x70lbs / 9x70lbs
 
Set Three: 9x75lbs / 5x70lbs
 
Set Four: 9x75lbs / 7x70lbs
 
 
Notes:
 
So a couple things should be pointed out before I start my notes... one is that the time between supersets has decreased by 30 seconds (a minute and a half now as opposed to two minutes before), so the pace today was a lot more up-beat; I loved it... and two, there was an added set for each of the three super sets (so I did four sets of each exercise as opposed to three from before); again, I loved it.

Today I felt like I was doing a real workout routine, I love not having much free time around the gym. I feel like I'm not wasting ANY time with these super sets, and I'm there strictly for business. My heart rate was above average and I broke some sweat today... I'm hoping this will help me burn some fat WHILE I work out, like Jeff states in the program.

There were a few sets where my muscles just felt DONE and I couldn't do the weight I was at, but I've decided that I am NOT going to drop any weight during an exercise. It will either stay the same, or I'll increase the weight... and I'll just go to exhaustion. There were two occasions today where I gave myself an extra 15-20 seconds to stretch when I could only do 5 or 6 reps. You can see what I mean on my cross-cable sets. On my second set, I only got 6 reps... my target was 10. So on the next set I gave myself 1 minute 20 seconds, as opposed to just 1 minute.. and I got 9 reps, made a huge difference... which leads me to think that Jeff is onto something here with the timing of the program . My muscles are still getting adjusted to it since it's my second week back... but further down the road in the program, I'm sure my timing will be right on the money with the timing of the program.

I also learned that I LOVE the rear lateral raises, I feel like I'm hitting muscles back there that I have never worked out before in my life haha. Tomorrow is Arms/Abs.

Side notes: overall, very pleased with this so far. I will try to get some pictures for comparison as a starting point sometime in the near future. I also added some micronized creatine monohydrate to my supplements today, which I will continue to take throughout the program. So it's whey, multi-vitamin, and creatine now.

Official Sand Bagger of the Emancipation Detoxification. Protecting n00bs from floods since 2/12/08.

That was a great session. I have read Optimum Anabolics and think Jeff has some great theories, may have to re-read the e-book again.

John

"It's simple, if it jiggles it's fat"--Arnold

Week 2 / Day 2
 
Workout: Progressive Load
Diet: High Protein
Bodypart: Arms/Abs
[1 minute between exercises / 1.5 minutes between supersets]
 
Superset One: DB concentration curls / cable pressdown
 
Set One: curls 12x25lbs / pressdown 12x45lbs
 
Set Two: 10x25lbs / 10x45lbs
 
Set Three: 7x30lbs / 8x50lbs
 
Set Four: 7x30lbs / 8x50lbs
 
Superset Two: hammer culrs / lying DB french press
 
Set One: curls 11x25lbs / french press 11x20lbs
 
Set Two: 10x25lbs / 9x20lbs
 
Set Three: 8x25lbs / 8x20lbs
 
Set Four: 8x25lbs / 7x20lbs
 
Superset Three: weighted crunch machine / leg raise
 
Set One: crunch 12x"14" / leg raise 12reps
 
Set Two: 8x"14" / 10reps
 
Set Three: 3x"14" <-- HAHA!!! / 9reps
 
Set Four: 8x"12" / 8reps
 
 
Notes:


Again, that extra (fourth) set really takes a toll on you when you time yourself. My numbers are slowly increasing... means my comeback gains are coming in nicely. I wasn't as energetic today as I was yesterday, but I still kept my eye on the stopwatch, didn't miss a set. Arms were pumped up for sure.

If you notice on my third set of abs, I only got 3 reps of the machine crunches haha, my abs were DONE. It felt pretty good tho, but 3 reps was way too low, so I made an exception to my "dropping the weight" rule. If I only get 1-4 reps I will consider dropping the weight from now on.

Official Sand Bagger of the Emancipation Detoxification. Protecting n00bs from floods since 2/12/08.

alright... today I died, and I'm writing this from beyond the grave. Whenever I regain consciousness I will post how my leg workout went.

Official Sand Bagger of the Emancipation Detoxification. Protecting n00bs from floods since 2/12/08.

OK, I'm alive again...



Week 2 / Day 3
 
Workout: Progressive Load
Diet: High Protein
Bodypart: Legs
[1 minute between exercises / 1.5 minutes between supersets]
 
Superset One: Leg extension / lying leg curls
 
Set One: extension 12x90lbs / curls 12x70lbs
 
Set Two: 11x100lbs / 10x80lbs
 
Set Three: 9x110lbs / 8x80lbs
 
Set Four: 9x120lbs / 8x80lbs
 
Superset Two: seated calf negatives / BB squat
 
Set One: calf neg 12x60lbs / squat 12x95lbs
 
Set Two: 11x60lbs / 10x105lbs
 
Set Three: 9x60lbs / 9x115lbs
 
Set Four: 8x70lbs / 8x125lbs
 
Superset Three: standing calf negatives / deadlift
 
Set One: calf neg 12x135lbs / deadlift 12x115lbs
 
Set Two: 10x155lbs / 10x115lbs
 
Set Three: 8x165lbs / 8x115lbs
 
Set Four: 8x165lbs / 8x115lbs
 
 
Notes:


Made it out alive which is good.



As soon as I got through the first superset of squats and calf negatives, I started sweating bullets and my breathing got a little heavy. Had little rest today throughout my workout. I got light headed by the end of the workout and I got a natural high from the intensity level... it was pretty cool. I dropped weight this week in squats and deadlifts cause of the added fourth set, I'm scared of my legs just completely giving out or me fainting if I go extremely heavy. The pace is very fast and I don't feel like killing myself. Also, I did squats on the smith machine last time so I wasn't as scared to put on more weight, but I did keep adding 10lbs on squats every set this week. As for deadlifts, I just didn't have it in me by the end of the workout to do 135, I was getting dizzy after every set haha.


Next week I have to add another f-cking set, making it 5 sets! Not sure if I'll survive next week, but I won't worry about that till the time comes. That's all for now.

Official Sand Bagger of the Emancipation Detoxification. Protecting n00bs from floods since 2/12/08.

Week 2 / Day 4
 
Workout: Progressive LOAD
Diet: High Protein
Bodypart: Back
[1 minute between exercises / 1.5 minutes between supersets]
 
Superset One: Hanging row / wide lat pulldown
 
Set One: row 12x95lbs / pulldown 12x100lbs
 
Set Two: 10x105lbs / 10x110lbs
 
Set Three: 7x105lbs / 9x110lbs
 
Set Four: 7x105lbs / 7x115lbs
 
Superset Two: twisting DB row / high pull
 
Set One: 12x40lbs / 4reps
 
Set Two: 10x40lbs / 6reps
 
Set Three: 8x45lbs / 6reps
 
Set Four: 8x45lbs / 5reps
 
Superset Three: wide arm cable row / close grip lat pulldown
 
Set One: cable row 12x90lbs / pulldown 12x90lbs
 
Set Two: 10x90lbs / 10x90lbs
 
Set Three: 8x90lbs / 8x90lbs
 
Set Four: 8x90lbs / 7x95lbs
 
 
Notes:
 
Nothing really to note today... just hanging in there. Tomorrow is chesticles. High pulls are tough.

Official Sand Bagger of the Emancipation Detoxification. Protecting n00bs from floods since 2/12/08.

how have u been tracking ur bodyfat if at all?

Duke of the Emancipation Detoxification

how have u been tracking ur bodyfat if at all?

I don't have any calipers, so I can't really give you a very accurate measure... I'm not keeping track either cause I don't think I'll be gaining any. If I lose any and it's visible to the eye, I'll let everyone know. I think I might take pictures tonight and get em up here as a starting checkpoint.


If I had to guess I'm around 15-16%. Since I'm not fat nor do I feel the need to keep track of it, I'm just gonna use the eye to see if it goes up or down or stays the same. I'm assuming it'll stay around the same, maybe drop acouple percentage points.

Official Sand Bagger of the Emancipation Detoxification. Protecting n00bs from floods since 2/12/08.

ORIGINAL: phersan

how have u been tracking ur bodyfat if at all?

I don't have any calipers, so I can't really give you a very accurate measure... I'm not keeping track either cause I don't think I'll be gaining any. If I lose any and it's visible to the eye, I'll let everyone know. I think I might take pictures tonight and get em up here as a starting checkpoint.


If I had to guess I'm around 15-16%. Since I'm not fat nor do I feel the need to keep track of it, I'm just gonna use the eye to see if it goes up or down or stays the same. I'm assuming it'll stay around the same, maybe drop acouple percentage points.

yea i'd be interested in seeing current pics. it really depends on ur body type i guess, personally i cant seem to keep my fat down when i bulk but u might be able to.
if u still look like the pics u posted i'd say ur closer to 13%bf

Duke of the Emancipation Detoxification

Week 2 / Day 5
 
Workout: Progressive LOAD 
Diet: High Protein
Bodypart: Chest/Abs
[1 minute between exercises / 1.5 minutes between supersets]
 
Superset One: Incline DB flyes/ Incline DB press
 
Set One: flyes 12x25lbs / press 12x45lbs
 
Set Two: 10x30lbs / 9x50lbs
 
Set Three: 8x30lbs / 6x50lbs
 
Set Four: 8x30lbs / 6x50lbs
 
Superset Two: DB flye / smith press to neck
 
Set One: flye 12x25lbs / smith 10x105lbs
 
Set Two: 9x25lbs / 9x105lbs
 
Set Three: 6x25lbs / 8x105lbs
 
Set Four: 7x25lbs / 7x105lbs
 
Superset Three: weighted crunch machine / leg raise
 
Set One: crunch 13x130lbs / raise 13reps
 
Set Two: 8x130lbs / 11reps
 
Set Three: 7x130lbs / 9reps
 
Set Four: 6x130lbs / 8reps
 
 
Notes:


Didn't make the gains from last week that wanted, but I contribute that to the quicker pace of the program. Right now I'm not really worried about the weights... during the weeks that I drop the intensity I'll be able to measure any strength gains, for right now I'm focusing on the stress I'm putting on my muscles and the whole timing of the sets/supersets cause that's what Jeff emphasizes. I really feel the burn and pump which is good. Due to the holiday on monday and my gym being closed, I had to shift the days by one, so I'm taking tomorrow off and starting up again on monday to get it back on track.

Official Sand Bagger of the Emancipation Detoxification. Protecting n00bs from floods since 2/12/08.

boy was I tired before I hit the gym! ...now I'm amped as a muthaf-cka!!! great shoulder workout... 5 sets of them superset things, ridiculous pump, never felt anything like it. I'll come back before the night is over... gonna shower and watch my penguins lose the stanley cup unfortunately 



god, I'm so amped, I don't even know why I clicked that smiley so many times... WOOOOOOOO!!! I need to have sex with someone tonight... sorry RollingStone, I meant a girl!! 

I think this is my body's natural testosterone boost this Jeff guy has been talking about.

Official Sand Bagger of the Emancipation Detoxification. Protecting n00bs from floods since 2/12/08.

ok first of all, I just got back from watching the pens game on the tv. And if you didn't see it... shoot yourself in the knee, cause I think I nutted my panties like 3 or 4 times during the course of the game. Triple overtime win. Fleury (pens goalie) should be given some sort of award for keeping us alive the whole time. Go pirate the game or something... I don't know how I'm supposed to get any sleep now after that performance. Ok so here's what you guys came to see....


Week 3 / Day 1
 
Workout: Progressive Load
Diet: High Protein
Bodypart: Shoulders
[30 seconds between exercises / 1 minute between supersets] Yes, that is correct.
 
Superset One: front lat raise / arnold press
 
Set One: raise 12x20lbs / 12x40lbs
Set Two: 10x25lbs / 9x40lbs
Set Three: 8x25lbs / 6x40lbs
Set Four: 7x25lbs / 6x40lbs
Set Five: 14x20lbs / 8x30lbs <-- shoulders were DONEZO!
 
Superset Two: rear lat raise / side lat raise
 
Set One: rear 12x15lbs / side 12x15lbs
Set Two: 10x15lbs / 10x15lbs
Set Three: 8x15lbs / 8x15lbs
Set Four: 8x15lbs / 8x15lbs
Set Five: 14x10lbs / 15x10lbs
 
Superset Three: DB shrugs / machine shoulder press (hammer stylez)
 
Set One: shrug 14x60lbs / press 15x50lbs
Set Two: 15x60lbs / 9x60lbs
Set Three: 10x65lbs / 8x60lbs
Set Four: 12x65lbs / 7x60lbs
Set Five: 13x60lbs / 10x50lbs
 
Notes:
So the deal was 30 seconds between exercises, 1 minute between supersets.... for 5 sets of each of the 3 supersets. And the target for the last set was 15 reps, so obviously I had to drop weights on the fifth set of all the exercises... Boy was this fun! I was sweating after the first superset... I actually liked it. I will however hate it come wednesday when it's leg day. Like I said before... my energy was through the roof about 30 minutes after the workout and I liked it.

Official Sand Bagger of the Emancipation Detoxification. Protecting n00bs from floods since 2/12/08.