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!