Archives for May 2007

Today was an intense day.  Alot was going on in my life today.  Work was hectic yesterday, but that just had me looking forward to my morning workout.

Today I worked my legs.  I was not ready for the level of intensity that was going to hit me.

Forward DB Lunges (ss)
50×12 (too heavy); 35×10; 35×8
Lying leg curl (ss)
90×12; 110×10; 130×6

Standing Calf Negatives (ss)
140×12; 180×10; 220×8
Deadlift (ss)
95×12; 95×10; 105×8 (feeling out for the right form)

Seated Calf Negatives (ss)
80×12; 90×10; 90×10 (f)
Barbell squat (ss)
115×12; 165×10; 185×8

I concentrated on exercise form today.  I spent about 30 minutes last night looking at videos of the exercises to be sure I had the right form.  I felt very strong.  At the end of the workout, my legs felt like spaghetti, but I was able to walk.  it was a very intense workout.

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Today marked my second Optimal Anabolics workout.  I did exercises for my arms (biceps and triceps).  I still was not feeling my shoulder workout at the start of the day, but by the end of the day I could definitely feel that I had worked out those muscles.

My workout consisted of the following supersets:

Concentration curls (ss)
25 x 12; 25 x 10; 30 x 8
Overhead triceps cable extensions (ss)
65 x 12; 80 x 17; 95 x 9 (I have to find the right weight here)

Barbell curls (ss)
65 x 12; 75 x 10; 85 x 8
Lying french press (ss)
30 x 12; 30 x 10; 30 x 8

Bent-knee stomach crunches (ss)
12; 10; 8 (holding for 3 seconds at top of contraction)
Lying leg lifts (ss)
12; 10; 8 (slow and deliberate)

Again, today I added 30 grams of Flax Oil to my post-workout shake.  I've really just been focusing on Tom Venuto's Burn the Fat, Feed the Muscle nutritional advice.  I got this advice from a respected bodybuilding author who has used the Optimal Anabolics program.  I have decided that my focus is on gaining muscle.  Yes, losing fat will come, but my major focus is gaining muscle.  I feel I will be more motivated if I get a little more mass on my body.

So far, the Optimal Anabolics workouts are kicking butt.  The above was one of the best biceps workouts I've ever had.  I was still feeling the pump 12 hours later.  It was an awesome feeling!

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Today was my first day using the Optimal Anabolics workout methodology.  In a nutshell, it involves working out the body in a certain specific order.  It involves very controlled form on the exercises.  I am supposed to do 2 seconds on the positive part of the motion and 4 seconds on the negative part of the motion, no locking out or stopping at either end of the motion.

Today's workout involved my shoulders.  I did the following workout (all supersets):

Front lateral raise (ss)
20×12; 25×10; 30×8
Arnold Press (ss)
45×12; 50×10; 55×8

Rear lateral raise (ss)
20×12; 25×10; 25×8
Side lateral raise (ss)

DB Shrug (ss)
65×12; 65×10; 65×8
BB Military Press (ss)
75×12; 85×10; 95×8

I wonder at times if I work my shoulders correctly (ie. with enough intensity) because I rarely “feel” them after a shoulder workout.  This time was no different.  Yes, during the workout I felt as though I was getting a great workout, but later in the day I didn't feel them.  I am going to focus on that intensity next week to see if I can push myself harder.

It is still strange taking in so much fat (albeit good fat).

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Well, I did some research today on the reasons behind Jeff Anderson's system asking me to intake 30 grams of good fat after a workout.  What I discovered was interesting.  Apparently, the claim is that the 30 grams of good fat will increase the testosterone output of my body, thereby increasing my ability to build lean body mass.

I then went on a search for Udo's Oil Blend in my area, but was unable to find it.  I ended up buying Flax Oil from Target and ordering Udo's from an online retailer.  I will use the Flax Oil until the Udo's arrives.  However, the flavor of the Flax Oil is really disgusting, so right now it is a huge sacrifice for me to use it.  Apparently Udo's tastes much better (so I've been told).

I spent today planning my weight workout for Monday (tomorrow).  It is going to be my frist day on the Optimal Anabolics system and I'm excited.  I will be working on my shoulders.

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As promised, here are my pictures on Day 12.

Right side view:

Back view:

Left side view:

Front view:

It is important to note that these pictures are taken 2 days prior to my start of the Optimum Anabolics program by the Muscle Nerd, Jeff Anderson. I've already started the nutritional aspects of that program (today) as described in my previous blog on the topic. I will be extremely interested in the results I will achieve in the coming weeks!

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