phersan's Optimum Anabolics Log

Week 4 / Day 2
 
Workout: Hyper Adaptive
Diet: High Protein
Bodypart: Arms/Abs
[1 minute between exercises / 3 minutes between supersets]
 
Superset One: DB concentration curls / DB kickbacks
 
Set One: 11x30lbs / 15x15lbs
Set Two: 9x30lbs / 12x20lbs
Set Three: 8x30lbs / 12x20lbs
 
Superset Two: close grip pulldowns (palms in) / close grip bench press (EZ Bar)
 
Set One: 13x100lbs / 20x50lbs (+bar)
Set Two: 11x120lbs / 10x70lbs (+bar)
Set Three: 10x140lbs / 9x80lbs (+bar)
 
Superset Three: weighted machine crunch / leg raises
 
Set One: 20x130lbs / 17reps
Set Two: 11x140lbs / 12reps
Set Three: 8x150lbs / 12reps
 
Notes:
I'm finding it strange that my reps are going extremely high during some exercises before I hit exhaustion. Like on Monday during shrugs and today during the abs machine I did over 18 reps with decent weight. Granted I havn't done close-grip bench press so I didn't know how much weight to start off with. But this isn't happening to most exercises, just a few... so far shrugs and crunches. My knee raises are getting easier too which is good. To be honest, I don't like waiting 3 minutes between supersets. It's really hard for me cause I'm ready to go in like 1:10 haha, it's like a freaking buzz kill. I usually pick up the weight around 2:45 and count to 5 and go.


Oh, and my wrists hurt during the close grip bench, so I don't think I'll be doing those anymore. That's about it for today... I'll let you know how these 3 weeks of laid back lifting go.

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

Week 4 / Day 3
 
Workout: Hyper Adaptive
Diet: High Protein
Bodypart: Legs
[1 minute between exercises / 3 minutes between supersets]
 
Superset One: Leg extension / lying leg curls
 
Set One: 12x130lbs / 12x80lbs
Set Two: 11x130lbs / 11x80lbs
Set Three: 10x140lbs / 8x90lbs
 
Superset Two: seated calf negatives / squat
 
Set One: 13x70lbs / 12x115lbs
Set Two: 11x70lbs / 10x135lbs
Set Three: 8x80lbs / 9x135lbs
 
Superset Three: standing calf negatives / deadlifts
 
Set One: 14x155lbs / 12x115lbs
Set Two: 12x175lbs / 11x135lbs
Set Three: 10x185lbs / 10x155lbs
 
Notes:
weights are going up this week due to the increased rest periods. I still feel really weak on squats. deadlifts went up a lot tho... gonna try to push myself hard next week on legs for those squats... I've also noticed a couple pimples here and there, I'm thinking this is due to me just sweating... but it might have something to do with my testosterone levels. That's about it for now. Tomorrow is chesticles and abdominizius maximus.

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

alright so I missed my friday workout, and since my gym closes at 4 on weekends, I missed my saturday one too due to a massive hangover. I went today tho.

I'll start off next week one day behind and hopefully catch up by saturday... no big deal cause these weeks are all the same rest period and stuff. I'll post today's workout a little later.

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

Sunday's Workout.


Week 4 / Day 4
 
Workout: Hyper Adaptive
Diet: High Protein
Bodypart: Back
[1 minute between exercises / 3 minutes between supersets]
 
Superset One:  Hanging row / wide arm lat pulldown
 
Set One: 13x95lbs / 13x100lbs
Set Two: 11x105lbs / 11x120lbs
Set Three: 9x115lbs / 7x130lbs
 
Superset Two: twisting DB row / close grip lat pulldown
 
Set One: 12x40lbs / 11x110lbs
Set Two: 10x45lbs / 11x110lbs
Set Three: 8x50lbs / 8x120lbs
 
Superset Three: wide arm cable row / straight arm pulldown
 
Set One: 12x90lbs / 15x30lbs
Set Two: 10x100lbs / 14x35lbs
Set Three: 8x110 / 10x40lbs
 
Notes:
This is yesterday's workout... my weight's have gone up a good bit this week... can't wait for the next two weeks. I can start seeing some strength gains now that the rest periods have increased! good stuff and I feel great at the gym... every workout is a good, quick one.

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

Week 4 / Day 5
 
Workout: Hyper Adaptive
Diet: High Protein
Bodypart: Chest/Abs
[1 minute between exercises / 3 minutes between supersets]
 
Superset One: Incline DB flyes / Incline DB press
 
Set One: 12x30lbs / 12x55lbs
Set Two: 11x35lbs / 9x60lbs
Set Three: 9x35lbs / 8x60lbs
 
Superset Two: DB flyes / smith press to neck
 
Set One: 12x25lbs / 12x105lbs
Set Two: 11x25lbs / 10x115lbs
Set Three: 8x30lbs / 6x125lbs
 
Superset Three: weighted crunch machine / leg raises

 
Set One: 14x140lbs / 16reps
Set Two: 10x140lbs / 12reps
Set Three: 7x140lbs / 11reps
 
Notes:

good workout today, a couple lifts went up... noticing good gains in size too. What can I say... it... got bigger!! Kidding, don't buy Extenze, I hear it's a huge scam. Anyway, I might take pictures, might not... still don't have a digital camera and don't feel like borrowing my parents'... they'll think I'm selling naked pixxx on the internet for cocaine money. Well not really, but I still don't wanna borrow their camera. Tomorrow will be the official start of week 5... back to shoulders. I love shoulders! I love lifting actually.

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

I think around then end of week 5 I will go out shopping for my 3 weeks of low protein... gonna load up on pasta, potatoes, fruits, vegetables... and some snackies!!!

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

Quick checkpoint...

How do you like Optimum Anabolics at this point?

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

what's up marc? thanks for dropping in... let me see if I can throw down some comments on the program so far.

Overall, pretty positive experience... week 3 was tough, the intensity was through the roof. I'm still trying to calm down and wait the full 1min/3min in week 4 tho haha.

Some things I like about it. The e-book is very well written and explained in layman's terms. Some interesting concepts introduced, with some theory behind the thought process. Exercises are all laid out for me in tables and pretty well explained. Workout sheets are print ready and it's basically just fill in the blanks from there and hit the gym. Intensity is great, superset structure is great. Pumps are great, I can tell I'm hitting my targeted muscles efficiently. I know I'm not wasting time in the gym. My mood and focus in general have been great while I'm at the gym. I can see some decent size and strength gains in these first 4 weeks...

Some things that I'm not 100% about... all the concepts of this "programming your body to build muscle" could be better scientifically supported with more facts or maybe even scientific testing. For now, I'll take Jeff's word for it, but I'd love to see some actual tests done with testosterone/hormone levels during the low protein phase. Do you know if he has any? Also, the order of the muscle groups he has goes: Shoulders, Arms, Legs, Back, Chest... he says he's tried them all and this is the best. To me I'd put arms further back in the lineup so they're fresh for my back and chest days... also on leg days I feel like it'd be more beneficial to have squats and deadlifts as the first and second compound exercises, not second and third. that's about it.

Overall, I'm loving it so far. The mental focus is there, intensity is there, resources are there. Just gonna go through with it and see what happens.

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

Low Protein Phase

It's not a new concept. 

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

True, while it might not be a new concept... it still doesn't seem to be very commonly used... at least around here anyway. And Jeff recommends a really low amount of protein. Anyway, I've wanted to try this for myself for the longest time now haha... my curiosity gets the best of me sometimes.
 
I don't know, I guess it'd be pretty difficult to use science to prove all the benefits of his timing methods and different stress level cycles. It's just like... he claims this or that, explains why it would work, and you just gotta believe him for now until you get your results. And I do believe him... he sounds so convincing in his e-book haha.
 
I'm happy with the way it's going tho... can't complain. I'll do another "reflection" post after week 6, then after the low protein phase. It's a good idea to throw down your feelings about the program for the peeps to read. Maybe even convert some of them out there.

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

whaddup ya'll... week 5 is under way.

Week 5 / 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: 12x20lbs / 12x45lbs
Set Two: 10x25lbs / 10x45lbs
Set Three: 9x25lbs / 8x45lbs
 
Superset Two: rear DB lat raise / cross cable raise
 
Set One: 12x15lbs  / 12x20lbs
Set Two: 10x15lbs  / 10x20lbs
Set Three: 7x20lbs / 9x20lbs
 
Superset Three: DB shrugs / military machine press
 
Set One: 16x75lbs / 12x70lbs
Set Two: 14x80lbs / 10x75lbs
Set Three: 10x85lbs / 8x80lbs
 
Notes:
Start of week 5, good stuff... not much to comment. Some weights went up. Feel good, good pump, etc. My chest is sore from yesterday tho, which is a good feeling. It's not like a sore to the touch, but I feel like it's weak from the workout, like it's almost shaking when I apply a lot of effort you know? good ish.

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

Week 5 / Day 2
 
Workout: Hyper Adaptive
Diet: High Protein
Bodypart: Arms/Abs
[1 minute between exercises / 3 minutes between supersets]
 
Superset One: reverse grip BB curl (changed to reverse grip cable curls due to wrists) / cable TV pressdown (rope)
 
Set One: 11x65lbs(BB) / 13x50lbs
Set Two: 13x80lbs(cable) / 10x55lbs
Set Three: 10x100lbs(cable) / 10x60lbs
 
Superset Two: hammer curlzzz / lying french maid press
 
Set One: 12x30lbs / 14x20lbs
Set Two: 10x30lbs / 11x25lbs
Set Three: 7x35lbs / 10x25lbs
 
Superset Three: weighted crunch bar machine / full rotation knee slapper raises (pullup bar)
 
Set One: 15x140lbs / 12reps
Set Two: 9x140lbs / 9reps
Set Three: 7x140lbs / 8reps
 
Notes:
good sh!t... good pumps again as usual, and I wanted to target my forearms today so I went with the reverse and hammer curls. Triceps went up in strength, which was noticeable in rope cable pressdowns. Good mood if you can't tell by my log haha... my sex drive has been pretty crazy too... I'd say my testosterone is up right now.

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

missed yesterday's workout due to a much needed nap, then I got up and ate and by that time it was already like 10 haha... here is yesterday's workout, completed today. If I go saturday and sunday, I should be caught up with the days of the week... I'm 2 days behind.



Week 5 / Day 3
 
Workout: Hyper Adaptive
Diet: High Protein
Bodypart: Legs
[1 minute between exercises / 3 minutes between supersets]
 
Superset One: leg extension / lying leg curlzz
 
Set One: 12x130lbs / 12x80lbs
Set Two: 11x130lbs / 10x90lbs
Set Three: 9x140lbs / 8x90lbs
 
Superset Two: seated calf negatorials / squat (smith)
 
Set One: 12x70lbs / 12x135lbs
Set Two: 10x70lbs / 10x155lbs
Set Three: 8x70lbs / 8x175lbs
 
Superset Three: standing calf negatorials / deadlift
 
Set One: 13x155lbs / 13x135lbs
Set Two: 11x185lbs / 10x155lbs
Set Three: 8x195lbs / 8x175lbs
 
Notes:


Great workout today... my compound leg lifts skyrocketed this week... not sure why, but I like it. Granted I used the smith machine for squats, so that eliminates balancing the bar and stuff, but still... the weights went up a lot.

I got one more week after this one of easy lifting, then it's back to progressive load and low protein this time around!! God save me.

I look good, I feel great... my wife gives me that wink every once in a while. I can rock out with my band, and I'm not afraid to take my shirt off anymore and wear tight leather pants... and I'm the hottest grandma over 50. I should be in a bowflex commercial fo sho.

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

Week 5 / Day 4
 
Workout: Hyper Adaptive
Diet: High Protein
Bodypart: Back
[1 minute between exercises / 3 minutes between supersets]
 
Superset One: wide arm cable row / wide grip lat pulldown
 
Set One: 14x90lbs / 12x100lbs
Set Two: 10x110lbs / 11x110lbs
Set Three: 9x120lbs / 8x130lbs
 
Superset Two: twisting DB row / close grip lat pulldown
 
Set One: 12x50lbs / 12x100lbs
Set Two: 11x55lbs / 11x110lbs
Set Three: 9x60lbs / 9x120lbs
 
Superset Three: close grip cable row / straight arm pulldown
 
Set One: 13x100lbs / 13x30lbs
Set Two: 10x120lbs / 9x40lbs
Set Three: 9x120lbs / 9x40lbs
 
Notes:
another good workout, a couple weights went up... some of the cable stuff (rows and pulldowns) and the DB row went up a lot too. If I go tomorrow, I'll be caught up for next week. w00t.

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

skipped sunday... way too hung over for any lifting, plus my parents had friends over so I was trying to be social. Going over there now to finish off week 5. Will post when I get back!!

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