phersan's Optimum Anabolics Log

today is arms/abs... can't wait for the pump, it'll be 'like whoa'
 
got work til 5 tho, so I'll hit the gym around 6:30-7:00ish tonight as usual. stay tuned.

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Late, but done.



Week 3 / Day 2
 
Workout: Progressive Load
Diet: High Protein
Bodypart: Arms/Abs
[30 seconds between exercises / 1 minute between supersets]
 
Superset One: DB concentration curls / cable pressdown
 
Set One: curl 12x30lbs / presdown 12x50lbs
Set Two: 10x30lbs / 10x50lbs
Set Three: 7x30lbs / 8x50lbs
Set Four: 6x30lbs / 7x55lbs
Set Five: 11x25lbs / 11x40lbs
 
Superset Two: Hammer curl / lying DB french press
 
Set One: curl 10x25lbs / press 13x15lbs
Set Two: 8x25lbs / 9x20lbs
Set Three: 8x25lbs / 8x20lbs
Set Four: 7x25lbs / 7x20lbs
Set Five: 11x20lbs / 11x15lbs
 
Superset Three: machine weighted crunches / leg raises
 
Set One: crunches 15x130lbs / raises 15reps
Set Two: 9x140lbs / 10reps
Set Three: 6x130lbs / 8reps
Set Four: 5x130lbs / 7reps <-- abs were DONEZO at this point!
Set Five: 10x110lbs / 10reps
 
Notes:
Again, I loved the intensity of this workout with the 30sec exercise split and 1 minute superset split. I've never seen my arms get this pumped and big, no joke. Tomorrow is legs.. I'm crying on the inside.

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the does the "pump" and being temporarily big mean so much to you?    getting the pumped feeling is kinda cool i guess, but it always goes away.  

My name is FOX.... and I approve this message.

I just meant the workout worked. You get that pump when blood rushes to the muscles. It rushes to the muscles though, because the muscles are being stressed and damaged. I liked the pump because I could FEEL and KNOW that I got a good workout. Being temporarily big doesn't mean **** to me actually, and the pump doesn't mean anything to me either other than a hint that I'm working out effectively.

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ok, just makin' sure.  didn't want you relying on a "pump" completely to tell you whether it was a good exercise or not.

example - i do 2 sets of deadlifts, 15 reps.   my lower back does not get a "pump". but.. it is still a good workout.    you see my point?

My name is FOX.... and I approve this message.

just got back from the legs... I'm light headed still and not in the mood to make my post yet. I also did not finish my workout cause I felt like I was gonna die. I havn't felt like this since 3 years ago when I used to run cross country and I'd sprint the last quarter mile to finish strong... no joke. I felt like if I waited to recuperate and then continue again it would defeat the purpose of the program since you're supposed to progressively add stress to the muscles over this 3 week period... so I left about 3 supersets short of my full workout. I'll make my post after the penguins game.

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I personally don't waste my time looking at myself in the mirror while in the gym since 1.da "pump" is temporary 2. mirrors in the gym are made to make it look like you have a bit more muscle than you really have!!!

Look at yourself on off days- it's what others will see when you hit the beach

alright, I'm not sure where this whole "pump" bashing is coming from... do people have something against the superset idea and/or this program?! All I said is I havn't felt this pumped during an arm workout. That's it. All I meant by that was that I was comparing this specific workout to all my past workouts. I never once said I wasted my time checking out my guns at the gym, and I never said I loved how temporarily big I was. I was merely comparing one workout, to my past workouts. And one thing I KNOW I'M NOT DOING, is wasting my time at the gym. This week, I'm doing 30 sets in less than an hour (more like 45-50mins)... the last thing I'm doing at the gym is checking myself out in the mirror, frankly cause I have no time.

To the best of my knowledge, I don't think anyone else is doing this program at the moment, I figured you guys would be in here all excited to throw some questions or comments... thought you guys would be a little curious. But the most comments I've gotten is on a statement I made about my pumps?!

Trust me tho, I'm not mad at anyone, you guys are allowed in here at all times to say whatever the hell you want, good or bad... I love getting movement in here cause it gets a little lonely posting all by myself with no one asking questions or making any suggestions/comments. I'm the most laid back muthaf*cka ever. I'm just confused why one comment that I meant nothing by got so much attention?

Anyway here it is...

Week 3 / Day 3
 
Workout: Progressive Load
Diet: High Protein
Bodypart: Legs
[30 seconds between exercises / 1 minute between supersets]
 
Superset One: Leg Extension / Lying Leg Curl
 
Set One: 14x110lbs / 13x70lbs
Set Two: 11x120lbs / 10x80lbs
Set Three: 9x130lbs / 8x80lbs
Set Four: 9x130lbs / 8x80lbs
Set Five: 12x120lbs / 12x70lbs
 
Superset Two: Seated calf negatives / leg press (motherf*ckers were using the smith machine and squat rack, and I don't have time to wait for them to finish. Squats were replaced with the leg press here. Douche bags think it's f*cking happy hour or something at the gym. I hate people.)
 
Set One: 12x60lbs / 12x180lbs
Set Two: 10x60lbs / 10x180lbs
Set Three: 8x60lbs / 8x180lbs
Set Four: 8x60lbs / 8x180lbs
Set Five: 11x50lbs / 12x160lbs
 
Superset Three: standing calf negatives / deadlift
 
Set One: 12x165lbs / 12x115lbs
Set Two: 10x175lbs / 10x115lbs
Set Three: 8x175lbs / 8x125lbs
Set Four: NOT COMPLETED
Set Five: NOT COMPLETED
 
Notes:

Like I said, I felt like death when I got to the last 2 supersets which I did not complete. Havn't felt like that since cross country going balls to the wall running 5km. I was light headed, little dizzy with that natural high feeling. I did skip a pre-workout meal, so the lack of carbs definitely had a toll in this workout and my inability to complete it.

But needless to say, this was an AWESOME workout in terms that my heart rate was up, I was sweating beads, and my legs were PUMPED! Yes, MY LEGS WERE PUMPED SO SHUT THE HELL UP , IT WAS AWESOME!!! I LOVE MY PUMPS CAUSE I NEED AN EGO BOOST WITH THE TEMPORARY SIZE INCREASE!! I ALSO LOVE WASTING TIME CHECKING MYSELF OUT IN THE MIRRORS. I PRACTICE FLEXING FOR COMPETITIONS THAT I WILL NEVER COMPETE IN WHILE PEOPLE AROUND ME KEEP STARING CONFUSED. 

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haha.  sorry dude.  I had no intentions of "bashing" you.    I guess it came out wrong.   I was just a little perplexed at the moment of the read why you  seemed so concerned with pumps.  no big deal.  i can attest to the fact that i TOO enjoy getting a pump.  i don't superset too often though.  doin' a different program than you are right now.

anyways.. what program are you doing?  does it have a name (i'm too lazy to go up and read the first post)?    is it mainly concerned with supersetting and stuff like that?

i check myself out in the mirror. i could care less.. and i beg someone to say something to me.  we've worked hard to get where we are.  no reason to be ashamed of that.   no one will say anything though, b/c if you look beastly they are too afraid

My name is FOX.... and I approve this message.

Sorry if you took it da wrong way i'm just stating the fact that best to check yourself out when your not pumped to really see how you look and how others will see when you hit da beach or something... well good luck on the OA program checked it out but hitting every body part once a week is not my thing like da full body workouts more.

yeah, I knew you guys weren't "bashing" my comment, it's just that I come in here about to read a new post by someone else other than me and it's about a statement I made on my pumps haha, and I was hoping it'd be about the program or my routine. Like I said, I'm not even mad... just disappointed.... and that's wayyy worse.  kidding, but I love saying that line.
 
fox, the program is called Optimum Anabolics, and it's by Jeff Anderson aka The Muscle Nerd. It focuses on supersets obviously and progressively increasing stress to the muscles by decreasing the amount of rest periods and increasing the number of sets. You do that for 3 weeks, then you increase the amount of rest and decrease the number of sets again for another 3 weeks. He goes through all of the concept and theory behind his methods which I wont give out in here for free, but ultimately it's supposed to shock your muscles and program them to get ready for the next stress cycle. Your body will start producing natural testosterone and rebuilding the muscles for the next attack. In terms of diet, there's a protein cycle you gotta implement. 6 weeks high protein, 3 weeks VERY LOW protein. he goes through the theory again, basically the body will go out looking for protein and will not find it, so it will produce more testosterone and other hormones to rebuild the muscle. This is controversial, but I'm gonna go through with it.
 
That's OA in a nut shell... won't give out any more info but if you're curious, think about investing in it... when marc and nav did the program they had me sold on the results, I'll keep you guys updated... still working on those pictures by the way. I took some last week, then I couldn't find my freaking usb adapter to upload the pictures. I'll get on it tho.. by the weekend hopefully.

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Week 3 / Day 4
 
Workout: Progressive Load
Diet: High Protein
Bodypart: Back
[30 seconds between exercises / 1 minute between supersets]
 
Superset One: Hanging with Mr. Cooper... er, I mean hanging row / wide grip lat pulldowns
 
Set One: 12x115lbs / 12x100lbs
Set Two: 8x125lbs / 10x110lbs
Set Three: 7x115lbs / 8x110lbs
Set Four: 8x95lbs / 7x110lbs
Set Five: 13x75lbs / 12x90lbs
 
Superset Two: twisting DB row / close grip lat pulldown
 
Set One: 10x40lbs / 10x90lbs
Set Two: 10x35lbs / 10x80lbs
Set Three: 9x35lbs / 8x80lbs
Set Four: 9x40lbs / 9x90lbs
Set Five: 14x35lbs / 12x70lbs
 
Superset Three: wide arm cable row / straight arm pulldown
 
Set One: 12x70lbs / 10x30lbs
Set Two: 10x80lbs / 10x30lbs
Set Three: 10x80lbs / 9x30lbs
Set Four: 8x90lbs / 9x30lbs
Set Five: 13x70lbs / 12x30lbs
 
Notes:
good workout today... sweat my balls off. Around half way through my second superset pair (twisting DB row and close grip lat pulldown) I got a second wave of energy... and it really helped me out. I was extremely focused to get all the reps, and didnt really drop any weight after that. Might be my body producing some natural hormones. Week 3 is almost over!!! Weeks 4-6 are laid back and I should be able to put up some decent weight up!! cheaaaaa!!

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

Week 3 / Day 5
 
Workout: Progressive Load
Diet: High Protein
Bodypart: Chest/Abs
[30 seconds between exercises / 1 minute between supersets]
 
Superset One: Incline DB flyes / incline DB press
 
Set One: 12x25lbs / 12x40lbs
Set Two: 10x30lbs / 10x45lbs
Set Three: 8x35lbs / 8x50lbs
Set Four: 8x35lbs / 6x50lbs
Set Five: 14x30lbs / 12x35lbs
 
Superset Two: DB flye / smith press to neck
 
Set One: 12x25lbs / 12x95lbs
Set Two: 10x25lbs / 10x105lbs
Set Three: 8x25lbs / 6x115lbs
Set Four: 7x25lbs / 7x105lbs
Set Five: 14x20lbs / 12x75lbs
 
Superset Three: weighted crunch machine / knee raises on pullup bar
 
Set One: 13x130lbs / 12reps
Set Two: 10x130lbs / 10reps
Set Three: 6x130lbs / 8reps
Set Four: 8x120lbs / 6reps
Set Five: 15x100lbs / 7reps
 
Notes:
I took a personal day off yesterday cause I was just too tired to go through a workout like this... went today and it felt good. Sweat a lot again.

Week 3 is now over, so thats as tough as it gets I believe. Weeks 4-6 are gonna have longer rest periods, and I should be able to put up some good numbers.

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

just wanted to comment today that my chest and abs are surprisingly pretty sore from yesterday's workout.. tomorrow is the beginning of week 4, longer rest periods... can't wait haha, shoulders what what, in the butt.

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Week 4 / Day 1
 
Workout: Hyper Adaptive
Diet: High Protein
Bodypart: Shoulders
[1 minute between exercises / 3 minutes between supersets]
 
Superset One: Front DB lat raise / Arnold Press
 
Set One: 13x20lbs / 11x45lbs
Set Two: 11x20lbs / 9x45lbs
Set Three: 8x25lbs / 8x45lbs
 
Superset Two: rear DB lat raise / side DB lat raise
 
Set One: 12x15lbs / 12x20lbs
Set Two: 10x15lbs / 10x20lbs
Set Three: 9x15lbs / 8x25lbs
 
Superset Three: DB shrugs / machine shoulder press
 
Set One: 18x65lbs / 12x75lbs
Set Two:12x75lbs / 9x75lbs
Set Three: 9x80lbs / 9x75lbs
 
Notes:


So as you can tell, the number of sets went back down to 3 this week... and the rest periods were increased drastically. 1min exercise / 3min superset splits. To me, it was REALLY hard to sit there and wait for the 3 minutes after going through such intense workouts in the previous 2 weeks. I just felt like picking up the weight and doing it, but I didn't cause there's a purpose of the timing. Also, this portion of the program, Jeff says not to go to muscle exhaustion, and stop about 2-3 reps before your muscles give out, which is what I did. You do this to shock the muscles, and make them work less than they were before.

One thing that surprised me is from previous weeks, I'd pick up a 65-70lb dumbbell for shrugs, and it'd be fairly heavy... this week I picked up the 65lbs and did 18 reps. Not sure what that's all about. It might be part strength gain and part intensity drop, but wow... what a difference.

Anyway, this was yesterday's workout... I forgot to post it. Today I felt really tired, and I hope I don't get sick.. so I took it off. Tomorrow I will resume the program with the arms/abs from today and just stick it out till saturday to make up for the day lost.

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