phersan's Optimum Anabolics Log

Week 5 / 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: 12x35lbs / 13x55lbs
Set Two: 11x35lbs / 10x60lbs
Set Three: 9x35lbs / 8x60lbs
 
Superset Two: flat DB flyes / smith press to neck
 
Set One: 12x30lbs / 12x115lbs
Set Two: 9x30lbs / 10x115lbs
Set Three: 8x30lbs / 8x125lbs
 
Superset Three: weighted crunch machine / rotating knee raises (pullup bar)
 
Set One: 18x140lbs / 13reps
Set Two: 10x150lbs / 10reps
Set Three: 5x150lbs / 8reps
 
Notes:
good ish... I'm behind one day still haha, freaking naps and ****!! weights are still going up so I cant complain, feel good... look good.

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Week 6 / 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: 13x25lbs / 12x45lbs
Set Two: 10x25lbs / 10x45lbs
Set Three: 8x25lbs / 8x45lbs
 
Superset Two: rear DB lat raise / cross cable raise
 
Set One: 13x15lbs / 13x20lbs
Set Two: 11x15lbs / 10x20lbs
Set Three: 8x20lbs / 8x25lbs
 
Superset Three: DB shrugs / BB military press
 
Set One: 14x80lbs / 11x75lbs
Set Two: 11x85lbs / 9x75lbs
Set Three: 9x90lbs / 8x80lbs
 
Notes:
Missed yesterday's workout, so this is yesterday's workout, today. Still 2 days behind haha. fxck.

decent workout, I think my weights stayed the same this week. Last week of slow paced workouts, getting kinda excited/anxious/nervous for the next 3 weeks of progressive load.

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Week 6 / Day 2
 
Workout: Hyper Adaptive
Diet: High Protein
Bodypart: arms/abs
[1 minute between exercises / 3 minutes between supersets]
 
Superset One: reverse cable curlzzzz / rope cable pressdown
 
Set One: 12x100lbs / 12x55lbs
Set Two: 10x110lbs / 10x60lbs
Set Three: 8x120lbs / 7x65lbs
 
Superset Two: hammer curlzzzz / lying DB french press
 
Set One: 12x30lbs / 13x20lbs
Set Two: 9x35lbs / 11x25lbs
Set Three: 8x35lbs / 8x30lbs
 
Superset Three: weighted crunch machine / full rotation knee raises
 
Set One: 14x140lbs / 11reps
Set Two: 9x140lbs / 10reps
Set Three: 9x140lbs / 7reps
 
Notes:


lifts went up... not much to note. My arms looked huge today haha.... always a good pump. Legzz tomorrow!!

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

This is was yesterday's workout, too lazy to post it yesterday. I'll post today's in a couple minutes.



Week 6 / 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: 13x130lbs / 12x80lbs
Set Two: 11x140lbs / 10x85lbs
Set Three: 9x150lbs / 8x90lbs
 
Superset Two: seated calf negatives / squat
 
Set One: 13x70lbs / 12x155lbs
Set Two: 11x70lbs / 10x165lbs
Set Three: 8x75lbs / 8x185lbs
 
Superset Three: standing calf negatives / deadlifts
 
Set One: 12x185lbs / 12x155lbs
Set Two: 11x195lbs / 10x175lbs
Set Three: 8x205lbs / 8x185lbs
 
Notes:
leg lifts still going up significantly.

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

so how are the results coming at this point? what do u weigh now?

Week 6 / 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 arm lat pulldown
 
Set One: 12x120lbs / 12x120lbs
Set Two: 10x130lbs / 10x130lbs
Set Three: 8x130lbs / 8x140lbs
 
Superset Two: twisting DB row / close grip lat pulldown
 
Set One: 12x55lbs / 12x110lbs
Set Two: 10x60lbs / 10x120lbs
Set Three: 8x65lbs / 8x130lbs
 
Superset Three: close grip cable row / straight arm pull down
 
Set One: 12x110lbs / 12x30lbs
Set Two: 10x120lbs / 10x40lbs
Set Three: 8x120lbs / 6x50lbs (silly idea)
 
Notes:


back lifts still increasing nice and quickly.

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

hey david, I'll try to remember to weigh myself tomorrow morning. I just had a pretty big dinner so it wouldn't be very accurate. Last week I was coming in around 178 tho. It's probably still around there give or take 1 lb.

I look bigger for sure tho. Not huge or anything, but I'm pretty sure this is as big as I have ever looked. I had a nice base from working out in previous years, but I lost probably 15-20lbs from my prime. I used to come in around 187lb back in the day and I started from 170 this time. I'm not as heavy as I was, but I think this is as big as I looked before. I think my legs were bigger back then, but they're getting there. I'll try to get some pictures sometime so you can compare to the ones I posted on the first page of this log. Been saying that for 6 weeks, but oh well... haha, still trying to get that camera.

For 6 weeks tho, I like the results a lot. Like an 8-9lb gain, granted I'm on creatine so a couple lbs of water too. Next week is back to progressive load and a protein deprivation cycle. So we'll see how that goes. I'll make a "reflection post" once those 3 weeks are over.

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

sounds good, i read the OA program a long time ago. some of the "theories" seem a little off but regardless it seems like u can make some solid gains from it.
i think u mentioned it but i forget, are u following the diet completely too or just the routine?

I'm trying to stick to the diet, but I'm not being super strict. His diet plan is basically the normal BB diet. High protein, 4-6 smaller meals a day eating every 3 hours or so... he does break it down with formulas and that gives you how many grams of everything you need on a daily basis, but I figure since I'm bulking I'll just eat my 4-6 meals with a couple excess cals and it should work out, high protein of course. I've never been one to count calories, fat, or carbs, I dont worry too much about it. I will however, be cycling protein for my first time. That starts next week, so tomorrow I'm gonna go out and get pasta, vegies, potatoes, rice, fruit, etc.

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

oh the program goes that long without cycling protein? im interested to see how that goes 

ORIGINAL: David1991

oh the program goes that long without cycling protein? im interested to see how that goes 

so am I, my young Padawan. Should be interesting. and I hope I can manage it.

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

For anyone that cares or even reads this.. I'm gonna hold off a week on the protein deprivation cycle due to the holiday on friday. I'll probably be on the road next weekend and that would ruin the cycle. I might just do 2 weeks of it, not sure yet but I'll let you guys know.

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

Week 6 / Day 5
 
Workout: Hyper Adaptive
Diet: High Protein
Bodypart: chest/abs
[1 minute between exercises / 3 minutes between supersets]
 
Superset One: incline DB flyes / smith press to neck
 
Set One: 12x30lbs / 12x125lbs
Set Two: 10x35lbs / 10x135lbs
Set Three: 8x35lbs / 8x145lbs
 
Superset Two: DB flye / incline DB press
 
Set One: 12x25lbs / 12x55lbs
Set Two: 10x30lbs / 7x60lbs
Set Three: 8x35lbs / 6x55lbs
 
Superset Three: weighted crunch machine / leg raises
 
Set One: 16x140lbs / 17reps
            Set Two: 12x150lbs / 12reps
           

due to some idiots taking my machine for the last superset, I just did 2 more sets of rotating knee raises on the pullup bar (10 reps, 1 minute rest, 8reps.. good burn)



Notes:


So that officially ends week 6. I should be starting my low protein phase now, but I'm not going to. Due to the holiday this weekend, I'm gonna be on the road and I'd just ruin it anyway. I'm gonna hold off till next week and just do 2 weeks of low protein. I will start the progressive cycle again tho.

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

Week 7 / Day 1
 
Workout: Progressive Load
Diet: High Protein [one more week on high protein due to bad schedule]
Bodypart: Shoulders
[1 minute between exercises / 2 minutes between supersets]
 
Superset One: front DB lat raises / arnolds
 
Set One: 12x20lbs / 12x45lbs
Set Two: 10x25lbs / 8x45lbs
Set Three: 8x25lbs / 8x45lbs
 
Superset Two: rear DB lat raises / cross cable raises
 
Set One: 12x15lbs / 12x20lbs
Set Two: 10x15lbs / 10x20lbs
Set Three: 8x15lbs / 8x20lbs
 
Superset Three: DB shrugs / machine shoulder press
 
Set One: 14x75lbs / 12x70lbs
Set Two: 12x75lbs / 10x80lbs
Set Three: 10x80lbs / 8x85lbs
 
Notes:
So I'm back to a progressive load cycle, and I love it. Frankly, 3 minute rests on the other cycle was just too boring. I can't wait for next week. I think the tempo of the second week of the progressive load cycles are my favorite... 4 sets of each superset, and a 60sec/90sec split.



I could definitely note a difference in quicker muscle failure due to the shorter rest periods. I couldn't finish out my sets on the same weights that I was doing last week... I believe in this concept of "shocking" the muscles with these timed cycles... I really felt a difference today. I thought I'd be used to the weights and 1 minute difference wouldn't matter. But it did, and the difference was significant... I'm pretty sure this will work.



Like I've mentioned before, I will not be on a low protein cycle til next week... due to the holiday, I might not be at home this weekend and I'd ruin the cycle anyway, so I'm doing a 2 week cycle that starts next week.

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

Also, for anyone that cares... this is me thinking out loud about the somewhat-near future. I plan on sticking to this program for a good 18 weeks, I'll do my best while I'm at school to finish it off strong (I'll probably have to finish my last 4-5 weeks up at school). I've learned a lot so far through the program and the e-book is just wonderful. However, there are somethings that I'd like to try differently and that I'd like to make some personal changes to... just to see if it works.

So here's a little sneak peak of an upcoming log that just might surface in a few months: PHERSAN'S HYBRID OPTIMUM ANABOLICS LOG!!! ROAAARRR!!!

I've been making some mental notes on the program about what I like and what I don't like... and I feel like after the program's over, I'll evaluate it in its entirety and make a few adjustments a la Paulo Style.

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