Psy's Optimum Anabolic Journal

RE: Psy's Optimum Anabolic Journal (Psycorpse)

Sat, 22 Jul 2006 20:53:41 GMT

i just got back now i am getting back into the swing of theings and i am taking my measurements and calculating my diet right now and i will post it tomarrow.

RE: Psy's Optimum Anabolic Journal (Psycorpse)

Thu, 13 Jul 2006 20:00:55 GMT

I will be takeing two weeks off for a vactaion and to get my newbie joints to healing. When i get back i will be starting this program over. I wasnt very consistant with my diet (which is really hard once you have to ask your parents for like $50 a week on food just for myself) espacially since i have no income of my own but that will change once i find work during the upcoming school year. Ok thx.

I really decided to start over so that i can really experience all this program really has to offer and i will hound my parnents even harder for the food i need. I will also be taking all new measurments and recalculating my diet and everything. Every step of this program is being revamped. I am even going to take my Printed copy of the program to read over my vacation so ill be fresh on my knowledge of its machanics.

RE: Psy's Optimum Anabolic Journal (Psycorpse)

Tue, 11 Jul 2006 13:30:44 GMT

Also it seems that i got my self injured somehow for when i went in today on my first rep pain shot up through my arms from my elbows so i will be taking the next two weeks off from heavy lifting to get my joints back into working order so i dont do perminent damage.

RE: Psy's Optimum Anabolic Journal (Naviator)

Mon, 10 Jul 2006 12:54:40 GMT

Spend some time practicing with that thing. You know you've got it when you can take three independant measurements and they are exactly the same.

RE: Psy's Optimum Anabolic Journal (Psycorpse)

Mon, 10 Jul 2006 12:12:58 GMT

Ok i know some of you wont approve but i wont fill in the work-outs i missed. I am just a little lazy when it comes to typing things out and i missed typing so many that i just wont.

Also earlier today i found out that i had been using my caliper wrong for about 2 months now. I wasnt slideing to line correclty and it told me my % was about 9% but i knew that for a lie so i went a bit lower. When i had figured out my caliper it told me i was 3.9% body fat. I need to change everything about my diet now. Ill post changes when i come around to it.

RE: Psy's Optimum Anabolic Journal (Psycorpse)

Sat, 08 Jul 2006 19:28:52 GMT

Day3/Week4
Hyper-Adaptive/High Protein/Legs

1 min between exercises, 3 min between supersets

Superset 1:
Leg Extension 105x12/105x10/120x8
Lying Leg Curl 100x12/100x10/100x8

Superset 2:
Seated Calf Raises 90x12/115x10/115x8
Squats 135x12/135x10/140x8

Superset 3:
Standing Calf Raises 135x12/135x10/135x8
Deadlift 80x12/90x10/90x8

Notes:
Even though i had a long rest period it still made my legs hurt walking home.

RE: Psy's Optimum Anabolic Journal (Psycorpse)

Sat, 08 Jul 2006 19:17:21 GMT

Day2/Week4
Hyper-Adaptive/High Protein/Arms&Abs

1 min between exercises, 3 min between supersets

Superset 1:
Reverse Grip Curl 10x12/10x12/8x10
Twisting DB Kickback 20x12/20x12/20x10

Superset 2:
Twisting DB Curl 25x12/25x10/25x8
Close Grip Push-up 12/10/8

Superset 3:
Bent Leg Crunch 12/15x10/15x10
Hanging Leg Raises 12/10/8

Notes:
Once again really boring. I had nothing to do but sit back and may be walk around the gym for the 3 minutes between the supersets.

RE: Psy's Optimum Anabolic Journal (Psycorpse)

Sat, 08 Jul 2006 19:11:05 GMT

Day1/Week4
Hyper-Adaptive/High Protein/Shoulders

1 min between exercises, 3 min between supersets

Superset 1:
Internal DB Rotation 15x12/20x10/20x10
Twisting BD Military Press 15x12/20x10/25x8

Superset 2:
Smith Machine Shrug 90x12/110x10/110x10
Side DB Lateral Raises 20x12/20x10/20x8

Superset 3:
DB Shrugs 45x12/45x10/45x8
Arnold Press 20x12/20x10/20x8

Notes:
So BORING!!!! I also need to up the weight.

RE: Psy's Optimum Anabolic Journal (Psycorpse)

Wed, 28 Jun 2006 20:03:53 GMT

yeahjust hadnt had time to get on. ill post my journal in a few days when i have more time.

RE: Psy's Optimum Anabolic Journal (Naviator)

Wed, 28 Jun 2006 07:36:47 GMT

You still with us here?

RE: Psy's Optimum Anabolic Journal (Psycorpse)

Fri, 23 Jun 2006 18:27:28 GMT

Day5/Week3
Progressive Load/High Protein/Chest&Abs

30 seconds between exercises, 1 minute between supersets

Superset 1:
Dumbbell Flyes 20x12/25x10/25x7/25x6/25x7
Dumbbel Press to Neck 20x12/25x10/25x8/25x8/25x7

Superset 2:
Dumbbell Front Lateral Raise 15x12/15x10/15x8/15x12/15x12
Incline Dumbbell Press 20x12/20x8/20x8/20x8/15x10

Superset 3:
Twisting Crunch 12/10/8/8/15
Hanging Knee Raise 12/10/8/8/15

Notes:
For some reason i really hated the Ab portion of this workout. I am usually really happy to exercise another body part that wasnt being tortured but i just didnt like them. I wanted to continue with my chest workout but i have to follow the routine if i really want to get any where. But i am feeling it now i dont think i could of handled another superset of chest. those DB presses to neck are killers cant wait to get a partner to do the smith machine version.

RE: Psy's Optimum Anabolic Journal (Psycorpse)

Fri, 23 Jun 2006 17:29:23 GMT

Thx, Motivation is always wanted especially on days when i am really sore after those leg days.

Day4/Week3
Progressive Load/High Protein/Back

30 seconds between exercises, 1 minute between supersets

Superset 1:
Hanging Row 12/10/8/8/7
Assisted Wide-Arm Chin-up 12/10/8/8/7

Superset 2:
Twisting DB Row 20x12/20x10/20x10/20x8/20x10
High Pull 30x12/40x10/40x8/40x8/40x10

Superset 3:
Jockey Row 75x12/90x10/90x8/90x8/105x10
Wide-Arm Lat Pull Down 75x12/90x10/90x8/90x8/90x8

Time: 55 Minutes

Notes:
This was a great work out day. I loved it except for the almost puking at the end during a cool down i was doing.

RE: Psy's Optimum Anabolic Journal (No Quarter)

Thu, 22 Jun 2006 00:50:58 GMT

You're going to get huge bud

You remind me of myself when I started, I was about the same height but 150 lbs and over the next 2-3 years I put on 60lbs of mostly muscle.

Take pictures to look back at, I wish I had.

Keeping eating and keep at it!

RE: Psy's Optimum Anabolic Journal (Psycorpse)

Wed, 21 Jun 2006 14:51:55 GMT

Day3/Week3
Progressive Load/High Protein/Legs

30 seconds between exercises, 1 minute between supersets

Superset 1:
Foreward Dumbbell Lunge 15x12/20x10/25x8/25x8/25x10
Seated Leg Curl 75x12/90x10/90x8/120x8/120x8

Superset 2:
Seated Calf Raise (on each leg) 45x12/50x10/55x8/55x8/66x10
Barbell Squat 130x12/135x10/140x8/140x8/140x6

Superset 3:
Standing Calf Raises 135x12/135x10/135x8
Deadlift 80x12/80x10/80x8

I ran out of time.

Notes:
I was basically dead by the time the third Superset started. If i wouldnt have been so sluggish after that point then i think i would have gotten done. Well you win some and you lose some and God almighty i will be sore tomarrow.

RE: Psy's Optimum Anabolic Journal (Psycorpse)

Wed, 21 Jun 2006 14:43:56 GMT

Day2/Week3
Progressive Load/High Protein/Arms&Abs

30 seconds between exercises, 1 minute between supersets

Superset 1:
Dumbbell Concentration Curls 25x9/20x10/20x8/20x8/20x5
Twisting Dumbbell Kickback 25x12/20x10/20x10/20x8/20x12

Superset 2:
Hammer Curl 20x11/20x9/20x8/20x7/20x6
Dips 12/10/8/6/6

Superset 3:
Bent leg Crunch 12/10/8/8/15
Hanging Leg Raises 12/10/8/8/15

Notes:
I need to build more form on the Hammer Curls i may need to drop some of the weight on both arms because my left arm is the one with the form problem. I should drop weight till my left arm can lift the same as my right arm with the right form. That will drop my self esteem but you have to make sacrifices to have the body you want and to get it will be to have the right form.