Optimum Anabolics - Day 70/Half Time

Today marks the end of the 10th week on the Optimum Anabolics program. If I did my math right, that puts me right at the half way point. 10 weeks down, 10 to go.

Despite not yet exploding into the Incredible Hulk, I am pleased with where I'm at (except for the heel pain) and am really enjoying the Optimum Anabolics workouts. My past experience with other programs would have me getting rather bored at this point. Not the case at all here. I'm looking forward to another 10 weeks. In case you're wondering, that's the week before Christmas. Have you started your shopping yet? (~:

Ok, here is what the measuring devices had to say followed by a few progress photos:

MEASUREMENTS:

Weight: 183.0 LBS (UP 1.5 LBS for week, UP 3.5 LBS total)
BF: 9.5% (according to the calipers I have) (NO CHANGE for week, UP 1.4% total)
Neck: 16" (NO CHANGE for week, UP 1/2" total)
Chest: 39-3/4" (NO CHANGE for week, UP 1/4" total)
Shoulders: 47" (UP 1/2" for the week, DOWN 1/2" total)
Biceps: 13-1/2" (NO CHANGE for week, NO CHANGE total)
Waist: 33-1/2" (UP 1/4 for week, UP 3/4" total)
Thighs: 20" (NO CHANGE for week, UP 1/4" total)
Calves: 15-1/4" (UP 1/4" for week, UP 1/4" total)
Adonis Effect: 1.403 (UP 0.012 for the week, DOWN 0.010 total)


































































WORKOUT - CARDIO (HIGH INTENSITY INTERVAL TRAINING)

This morning's intervals were done on the stationary bike for 28 minutes.

Continued to work on getting faster at the Flying Romans.

Here are today's Flying Roman results (3 intervals, 15 per leg):

• 30 seconds
  
• 28 seconds(!)
  
• 27 seconds(!)
  

Comments:

As I mentioned yesterday, now that I have cracked the 30 second mark on the Roman's, next week I'll set the timer for 30 seconds and see how many I can do.

Not much soreness to speak of today. I'm fine with that since this is part of the lighter cycle.

Left heel is still sore and I'm still favoring it. Progress? I'll describe it as "no change".

Cardio over the weekend will continue to be bike rides only to rest the foot.

Calves and feet got stretched for 2 minutes per side today.

DIET - HIGH PROTEIN (PLUS 1)

Post workout this morning I again went with a 1 egg and 2 egg white omelet. Mixed in was yellow pepper and red onion sauteed in coconut oil. I topped the omelet off with 2 oz of raw organic sharp cheddar cheese and a few shakes of Louisiana Hot Sauce.

Mid-morning, I snacked on 1/2 c Greek style yogurt mixed up with ground flax seed and 1/3 scoop of plain whey protein isolate powder.

At lunch time, me and 3 co-workers headed out to Champps restaurant. I studied the menu on line ahead of time and opted for the Greek salad with grilled chicken and the dressing on the side. Turned out to be a great salad served in a bowl that was the size of a bathtub. Anyone know the Greek term for "Hugh Jass"? (~:

My lunch salad was so large and satisfying that I decided to skip my afternoon snack.

We relaxed a bit at dinner and re-heated the chili that Christina made earlier in the week. Chili and Fall weather go so well together. For some added nutrition, I steamed up a plateful of fresh broccoli from the farmer's market, drizzled it with Udo's Oil, and sprinkled it with sea salt. Awesome.

30g of whey protein isolate and a cup or so of water went down the hatch just before bed.

Optimum Anabolics - Day 42/Week 6 By The Numbers

Week 6 has come to a close. Measurements follow a few progress photos...































































MEASUREMENTS:

Weight: 179.0 LBS (NO CHANGE for week, DOWN 0.5 LBS total)
BF: 8.1% (according to the calipers I have) (NO change)
Neck: 15-1/2" (NO change)
Chest: 39" (NO change for week, DOWN 1/2" total)
Shoulders: 46-3/4" (DOWN 1/2" for the week, DOWN 3/4" total)
Biceps: 13-1/2" (EVEN for week, NO change total)
Waist: 33-1/4" (EVEN for week, UP 1/2" total)
Thighs: 19-3/4" (UP 1/4" for week, NO CHANGE total)
Calves: 15" (UP 1/4" for week, NO CHANGE total)
Adonis Effect: 1.421 (DOWN 0.015 for the week, UP 0.001 total)

WORKOUT - CARDIO (HIGH INTENSITY INTERVAL TRAINING)

My lungs and breathing were good today so I tried to crank out the flying Romans a little faster. I got a set of 30 (15 per leg) in about 40 seconds. That's down from 45 so I'll take it!

Before hopping on the bike, I walked at a good pace for 5 minutes or so.

Here are today's intervals:

• Bike, Intensity 1 (warm up), 5:20
  
• Jumping Jacks, Intensity 2, 3:00 ± (160 jumps)
• Jog, Intensity 2, 4:40 ±
• Flying Romans, Intensity 3, 40 seconds (15 each leg)
  
• Jog, Intensity 2, 4:00 ±
  
• Bike, Intensity 2, 4:00 ±
  
• Jumping Jacks, Intensity 2, 3:00 ± (about 160 jumps)
• Flying Romans, Intensity 3, 40 seconds (15 each leg)
  
• Jog/Walk (cool down), Intensity 1, 5:30 (jogged 4:00, walked 1:30)
  

Total Time => 30:50

Comments:

Abs tight today.

Left heel was better today while working out. It's hard to explain, but the feeling has changed. There's still discomfort but it's almost as if the site has begun to itch. Weird. This says to me, though, that progress is being made in the pain-free direction.

Calves and feet got stretched for 2 minutes per side today.

DIET - HIGH PROTEIN

For breakfast I had the last remaining quarter of this recipe leftover from last week. Along with the crustless quiche, I also had two pieces of grilled eggplant (see photo below), a fresh Roma tomato, and half of a green and half of a red bell pepper sauteed with a quarter red onion in coconut oil.















Mid-morning snack was the usual yogurt, ground flax seed, and whey protein isolate powder.

At lunch time, I got creative...no, no I didn't. A green pepper stuffed with tuna salad along with a zucchini salad was the meal of choice today.

Mid-afternoon, I polished off a hard boiled whole egg and another egg white and the raw nut mix of cashews, walnuts, Brazil nuts, and almonds.

Leftover meatloaf served as dinner along with a bunch of veggies including green beans with onions and mushrooms, fresh organic broccoli from the farmer's market, and a mix of steamed carrots, green beans, and corn. Holy nutrition.

Later in the evening, 2 oz. of organic, raw milk cheddar cheese went down the hatch for a snack.

Back to the weights tomorrow!