phersan's Optimum Anabolics Log

Week 7 / Day 2
 
Workout: Progressive Load
Diet: High Protein [one more week on high protein due to bad schedule]
Bodypart: arms/abs
[1 minute between exercises / 2 minutes between supersets]
 
Superset One: reverse grip cable curls / cable triceps extensions (rope)
 
Set One: 12x110lbs / 12x55lbs
Set Two: 10x120lbs / 10x60lbs
Set Three: 8x125lbs / 9x65lbs
 
Superset Two: hammer curls / lying french DB press
 
Set One: 12x30lbs / 12x25lbs
Set Two: 10x30lbs / 10x25lbs
Set Three: 8x30lbs / 8x25lbs
 
Superset Three: inclined situps with plate on chest / rotating knee raises
 
Set One: 15x35lb-plate / 12reps
Set Two: 15x45lb-plate / 10reps
Set Three: 12x45lb-plate / 8reps
 
Notes:


good workout. Gym is closed tomorrow for the 4th... so I guess I'm going back on saturday for legs.

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alright, so my gym was closed on friday, I took saturday to recuperate from my massive hangover from friday night, and I went back today.

Week 7 / Day 3
 
Workout: Progressive Load
Diet: High Protein [one more week on high protein due to bad schedule]
Bodypart: Legs
[1 minute between exercises / 2 minutes between supersets]
 
Superset One: Leg extension / lying leg curls
 
Set One: 12x130lbs / 12x80lbs
Set Two: 10x140lbs / 10x90lbs
Set Three: 9x150lbs / 8x90lbs
 
Superset Two: seated calf negatives / squats
 
Set One: 12x80lbs / 12x135lbs
Set Two: 10x80lbs / 10x155lbs
Set Three: 8x80lbs / 8x175lbs
 
Superset Three: standing calf negatives / leg press (did not feel like deadlifting today, replaced with leg press)
 
Set One: 14x205lbs / 12x270lbs
Set Two: 10x225lbs / 10x270lbs
Set Three: 9x225lbs / 10x270lbs
 
Notes:
I think my body was still funky from the massive amount of alcohol I drank on friday night. The weights stayed about the same as last week and I pushed myself really hard today, but I still felt like poop... overall a good workout, my legs looked good today on the leg press, they're gaining some mass which is cool. I didn't have it in me to deadlift after my squats, but I busted my ass on the leg press instead. And I think I gotta stop starting the squat so low, but for some reason I like building it up like that and adding 20lbs per set. It feels good, but I'm gonna start from a heavier starting point next week.

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I worked out yesterday but I didnt post my workout... I'm at work right now, will probably post two workouts by tonight. That is all.

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ok well I skipped these past 2 days and I feel like a biatch!! I don't know what's wrong with me.. but I've been going to bed at 3 these past 2 nights, get up at 8 for work... on my way home from work I'm pretty excited to go to the gym, but as soon as I get home I get sooo tired and I don't feel like going at all. So I take a nap and get up at like 8:30... which by that time I feel like it's too late to go cause I still gotta eat dinner when I come back. My gym closes at 10 btw. Anyway, tomorrow is friday and is my last day of week 7 so it kinda aligns everything back to how I started with the days of the week. I'll finish it off tomorrow, and go out this weekend to buy some low protein diet foods for my 2 week low protein cycle.

EDIT: here's my back workout from wednesday

Week 7 / Day 4
 
Workout: Progressive Load
Diet: High Protein [one more week on high protein due to bad schedule]
Bodypart: back
[1 minute between exercises / 2 minutes between supersets]
 
Superset One: wide arm cable row / wide grip lat pull down
 
Set One: 13x120lbs / 13x130lbs
Set Two: 9x130lbs / 10x130lbs
Set Three: 9x110lbs / 8x130lbs
 
Superset Two: twisting DB row / close grip lat pull down
 
Set One: 12x60lbs / 12x110lbs
Set Two: 10x60lbs / 10x120lbs
Set Three: 9x60lbs / 8x120lbs
 
Superset Three: close grip cable row / straight arm pull down
 
Set One: 12x100lbs / 12x40lbs
Set Two: 10x110lbs / 10x40lbs
Set Three: 9x110lbs / 8x40lbs
 
Notes:
Decent workout that I remember, numbers are still about where they were last week, with shorter rest periods... these next 2 weeks should all be intense workouts and I'll try to get outta this slump that I've put myself in! Any motivation is welcomed too. Feel free to try your own methods... call me a p*ssy and sh!t, sweet talk to me, whatever..

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Week 7 / Day 5
 
Workout: Progressive Load
Diet: High Protein [one more week on high protein due to bad schedule]
Bodypart: Chest/Abs
[1 minute between exercises / 2 minutes between supersets]
 
Superset One: Incline DB flyes / smith press to nizzeck
 
Set One: 15x30lbs / 12x135lbs
Set Two: 12x35lbs / 10x145lbs
Set Three: 8x40lbs / 7x145lbs
 
Superset Two: DB flye / incline DB press
 
Set One: 12x30lbs / 8x50lbs
Set Two: 10x30lbs / 9x45lbs
Set Three: 8x30lbs / 8x45lbs
 
Superset Three: weighted crunch machine / full rotation knee raises (pullup bar)
 
Set One: 17x150lbs / 14reps
Set Two: 11x160lbs / 9reps
Set Three: 8x160lbs / 8reps
 
Notes:
awesome work out today. I got there... and it was literally JUST me and the chick that worked there. I loved it... threw in a couple flexes here and there in the mirror in between sets for motivation... no douche bags using my machines in between my supersets. Good sh!t. So that ends week number 7. I'm gonna head to costco probably on sunday with my parents to load up on veggies and pasta for my low protein phase (2 weeks). Pretty excited to see if it does anything and if I have any positive effects. Oh, I also did incline DB flyes with 40lb dumbbells which was awesome... my chest was so beat by the time I had to incline press that I could hardly do 8 reps of 45lb dumbbells, ROFLCOPTER!!

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went to costco today with my parents... bought me a big bag of frozen vegetables. I'm gonna make some rice with mixed vegetables, pasta, beans, etc.

Should actually be pretty yummy, but I know that by the end of these 2 weeks, I'll be dying for a big juicy burger or steak... or chicken breast. ROFFLE, I said breast.

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Week 8 / Day 1
 
Workout: Progressive Load
Diet: Low Protein
Bodypart: Shoulders
[60 seconds between exercises / 90 seconds between supersets]
 
Superset One: Front DB lat raises / arnoldzzz
 
Set One: 14x20lbs / 13x40lbs
Set Two: 10x25lbs / 10x45lbs
Set Three: 8x25lbs / 8x45lbs
Set Four: 8x25lbs / 7x45lbs
 
Superset Two: rear DB lat raises / cable cross raises whatevz
 
Set One: 12x20lbs / 12x20lbs
Set Two: 10x20lbs / 10x20lbs
Set Three: 8x20lbs / 8x20lbs
Set Four: 8x20lbs / 7x20lbs
 
Superset Three: DB shrugs / machine shoulder press
 
Set One: 14x80lbs / 13x75lbs
Set Two: 12x80lbs / 9x80lbs
Set Three: 10x80lbs / 8x80lbs
Set Four: 10x80lbs / 7x80lbs
 
Notes:
first day on that low protein ishhh... and it wasn't too bad. I ate very well, felt full all day. Workout was also really good, I love this week... the rest periods are intense enough to sweat and tear your muscles up, but it's not dreadful intense.



-For breakfast I had 2 pieces of buttered toast, and a bowl of cereal with a VERY small amount of skim milk... just so I didn't eat dry cereal.
-Snack - banana, bite size muffin

-For lunch I made some ramen noodles, didn't use the flavor packet, and drained the water... so it was kinda like fake pasta. I made some of my frozen vegetables (broccoli, cauliflower, carrots, squash), put that into the noodles and it was actually pretty good. Had that with a salad... just lettuce with salt, oil, and vinegar
-Snack - sliced apple, half a handful of cashews, bite sized muffin

-For dinner I had a piece of toasted italian bread with butter, some lettuce with salt, oil, and vinegar... and I made a pretty sweet concoction. White rice, vegetables (corn, peas, green beans, carrots), potato sticks, and a little bit of pasta sauce... and a dash of tabasco. I mixed that sh!t all up and it was surprisingly decent and filled me up really nicely... probably gonna do the same for lunch tomorrow, or the ramen noodle deal.




I fxcking love food and I love eating a buncha sh!t just mixed together, so I'll keep thinking of stuff to make and enjoy throughout these two weeks. If anybody got any suggestions that don't include meats, eggs, cheese... let me know (no meat no dairy pretty much).

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

Asian foods, some Mexican.. a lot of ethnic foods and vegan dishes really don't have your traditional high proteins but will do the job.

Marc C. David
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thanks for the tip marc... I'm gonna be looking at a little chinese place we got and see if they have any type of vegetable platters.

Week 8 / Day 2
 
Workout: Progressive Load
Diet: Low Protein
Bodypart: arms/abs
[60 seconds between exercises / 90 seconds between supersets]
 
Superset One: cable reverse curls / cable rope pulldown
 
Set One: 12x120lbs / 12x60lbs
Set Two: 10x120lbs / 11x60lbs
Set Three: 8x120lbs / 9x65lbs
Set Four: 8x120lbs / 7x70lbs
 
Superset Two: hammer DB curls / lying french DB press
 
Set One: 12x30lbs / 12x25lbs
Set Two: 10x30lbs / 10x25lbs
Set Three: 8x30lbs / 9x25lbs
Set Four: 8x30lbs / 8x25lbs
 
Superset Three: machine weighted crunches / full rotating knee raises
 
Set One: 16x150lbs / 12reps
Set Two: 10x150lbs / 10reps
Set Three: 7x150lbs / 8reps
Set Four: 7x140lbs / 8reps
 
Notes:
good stuff, I feel surprisingly really good at the gym on a low protein diet... my focus is great, my motivation is great. It's still only day 2 on this diet, but so far it's going well. Like I said, I love this week's rest periods. Pumps were great as always. Some weights are still maintaining where they were the past 1-3 weeks, some are going up even with the decreased rest periods.

Won't go into much detail on dieting...

breakfast - cereal, 2 slices of toast, bite size muffin
snack - banana
lunch - ramen noodles  (drained water, no flavor packet), pasta sauce, mixed vegetables, salad
snack - toast, sliced apple, cashews
dinner - my mom made an awesome cucumber salad with black beans, cucumbers, and onions... on a lightly oiled and vinegar dressing, white rice, potato sticks, more mixed vegetables, spinach... mixed that sh!t all up and it was delicious and filling.

tomorrow is legs, oh noezz!!! it is "teh hard"

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Week 8 / Day 3
 
Workout: Progressive Load
Diet: Low Protein
Bodypart: Legs
[60 seconds between exercises / 90 seconds between supersets]
 
Superset One: leg extension / leg curls
 
Set One: 12x140lbs / 12x80
Set Two: 10x150lbs / 10x90lbs
Set Three: 8x160lbs / 8x100lbs
Set Four: 8x170lbs / 6x100lbs
 
Superset Two: seated calf negatives / squats
 
Set One: 12x70lbs / 12x185lbs
Set Two: 10x70lbs / 10x185lbs
Set Three: 8x70lbs / 8x195lbs
Set Four: 8x70lbs / 8x195lbs
 
Superset Three: standing calf negatives / leg press
 
Set One: 13x205lbs / 12x230lbs
Set Two: 10x225lbs / 10x230lbs
Set Three: 8x225lbs / 9x230lbs
Set Four: 8x225lbs / 8x230lbs
 
Notes:
So today was probably one of my best days on this program yet... coincidence I'm on this low protein diet? Not sure, maybe... but my intensity is way way up, and so are my numbers. Squats are up, leg extension is up by like 20lbs this week, leg curls are up... I dropped the leg press weight this week cause I was dying by the end of the work out... and I did it more for a "burn" feeling than a really heavy press.


diet is still in check with the protein phase... keeping it to one shake a day right after the workout, in water. I bought me a 10lb container of the Cytosport Complete Whey, chocolate... it tastes too sweet in milk for my liking, but it's actually delicious in water... go figure. Anyone have comments on the cytosport whey? Good price at least... and muscle milk was "teh sh!t" so I figured their whey would be decent to say the least.


diet...
breakfast - 2 pieces buttered toast, cereal with very little milk, bite sized muffin
lunch - pasta with veggies and spinach, cucumber salad with onions and beans... oil and vinager dressing

dinner - same as lunch, very good meal... mom helped me make it actually. Real pasta is WAY much better than the ramen noodles I've been making... and she showed me where she hides the stash of pasta, so I'll be making that from now on.


assorted snacks here and there throughout the day.

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hey phersan.    saw you're doing a "low protein" diet right now.  what's that all about?

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

hey fox, welcome to my layer... yeah the diet is part of the optimum anabolics program. Jeff Anderson suggests a 3 week low protein diet, but I think that is unnecessarily long and am shooting for 2 weeks.

the concept behind protein cycling is simple. You saturate your muscles with protein for 6 weeks or so, normal high protein diet, 6 small meals a day, etc... then you cut it out of your diet for 3 weeks, or in my case 2 weeks.

The concept behind the cycling is this: you're allowed one high protein meal (30g) right after you work out... your muscles are supposed to just soak it all up right away, and then run out, so your body will be looking for more protein to rebuild the muscles but will fall WAY short of the needed amount, thus it will look for secondary options to aid the muscles. The lack of protein is supposed to naturally increase your testosterone and other growth hormones by a very significant amount. And those hormones will rebuild the muscles.

I think I'm feeling a difference in the gym, but it could all be psychological... either way, my weights are up so I'm not complaining. And maybe I can drop a pound or two of fat these 2 weeks while I'm at it since I cut out all my meats and dairies!

thanks for the question tho, good to see people reading this and wondering...

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

That's an interesting concept. I'll be sure to check back and see how it works out for you.

5'6" 125/ Bench: 115 / Front squat: 90 / Deadlift: 205 / Pullups: 10

Follow me! www.twitter.com/bobbigoes

off to the gym... but I wanted to post these in here for comparisons and stuff later on (from the competition thread) Will try to get measurements too sometime tonight.

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

Week 8 / Day 4
 
Workout: Progressive Load
Diet: Low Protein
Bodypart: Back
[60 seconds between exercises / 90 seconds between supersets]
 
Superset One: wide arm cable row / wide grip lat pulldown
 
Set One: 13x110lbs / 12x130lbs
Set Two: 10x120lbs / 10x130lbs
Set Three: 8x110lbs / 9x120lbs
Set Four: 8x110lbs / 9x110lbs
 
Superset Two: twisting DB row / close grip lat pulldown
 
Set One: 11x55lbs / 11x110lbs
Set Two: 10x55lbs / 10x110lbs
Set Three: 9x60lbs / 8x110lbs
Set Four: 8x65lbs / 8x110lbs
 
Superset Three: close grip cable row / deadlift
 
Set One: 14x100lbs / 11x155lbs
Set Two: 10x110lbs / 10x155lbs
Set Three: 9x110lbs / 8x155lbs
Set Four: 8x110lbs / 8x155lbs
 
Notes:
Pretty good workout today... I'm feeling my legs from yesterday's workout, very good sore. Today the pace caught up to me, and I had to lower some weights in the beginning. I did get like a second energy rush though as the workout progressed which felt good. I kept the deadlifts fairly light today since they were my last exercise and I was feeling the fatigue already.


diet...


-breakfast, 1 slice buttered toast, bowl cereal, half an apple
-lunch, I made the best meal I've ever made by myself haha. It was fettuccine noodles, the long flat ones. Then for the sauce I got some Ragu traditional pasta sauce, but I cut up onions and peppers and garlic and threw that in there. Then I made some vegetables (broccoli, cauliflower, carrots) with onions and mixed it all up... it was sooo freaking good.
-dinner, same as lunch... it was too good.


assorted snacks throughout the day.

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