Old Navy
Registered User
- Awards
- 1
Too old to do it any other way. LOL
Old Navy
Registered User
- Awards
- 1
Wednesday, January 13, 2010
Weight: 157.4 pounds
Widow-Maker Power Workout: A Four-Week Plan
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:
Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.
On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!
The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.
Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.
Do Cardio on off days from weights, 20 minutes of HITT or intervals.
Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 minutes being interval or HITT.
Today it was Chest, Triceps and Shoulders
Incline Bench Dumbbell Press 6 x 6 x 50 pound dumb bells, 1 X 20 x 45 pound dumb bells
Flat Bench Dumbbell Press 6 x 6 x 52.5 pound dumb bells, 1 X 20 x 45 pound dumb bells
High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4 x 75 pounds
Heavy Laterals – 3 x 8 x 22.5 pound dumb bells
Press Down – 4 x 10 x 70 pounds (rope, v-bar, straight bar)
Decline Dumbbell or Barbell Extensions - 4 X 8 x 50 pound fixed barbell
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
I'm getting close to max on a few exercises. I'll keep pushing.
Old Navy
Weight: 157.4 pounds
Widow-Maker Power Workout: A Four-Week Plan
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:
Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.
On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!
The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.
Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.
Do Cardio on off days from weights, 20 minutes of HITT or intervals.
Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 minutes being interval or HITT.
Today it was Chest, Triceps and Shoulders
Incline Bench Dumbbell Press 6 x 6 x 50 pound dumb bells, 1 X 20 x 45 pound dumb bells
Flat Bench Dumbbell Press 6 x 6 x 52.5 pound dumb bells, 1 X 20 x 45 pound dumb bells
High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4 x 75 pounds
Heavy Laterals – 3 x 8 x 22.5 pound dumb bells
Press Down – 4 x 10 x 70 pounds (rope, v-bar, straight bar)
Decline Dumbbell or Barbell Extensions - 4 X 8 x 50 pound fixed barbell
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
I'm getting close to max on a few exercises. I'll keep pushing.
Old Navy
rantorcha
Member
- Awards
- 1
Love the attitude!
Old Navy
Registered User
- Awards
- 1
Friday, January 15, 2010
Weight: 157.0
Widow-Maker Power Workout: A Four-Week Plan
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:
Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.
On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!
The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.
Today I did Legs and Calves:
Leg Press 6 x 6 x 275 pounds, 1 X 40 x 240 pounds
Squats 6 x 6 x 185 pounds, 1 X 30 x 145 pounds
Hack Squat 6 x 6 x 170 pounds, 1 X 20 x 145 pounds
Seated Leg Curls 5 x 8 x 160 pounds
Leg Extensions 4 x 10 x 115 pounds
Seated Calve Raises 3 x 20 x 150 pounds
Crunches 5 x 20 reps
I did Cardio on Thursday, 20 minutes of HITT and 20 minutes of moderate treadmill.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
I worked today with a slight muscle pull in my lower back due to the Dead Lifts I did earlier in the week. Hopefully a weekend off from weight training will make it better.
Old Navy
Weight: 157.0
Widow-Maker Power Workout: A Four-Week Plan
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:
Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.
On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!
The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.
Today I did Legs and Calves:
Leg Press 6 x 6 x 275 pounds, 1 X 40 x 240 pounds
Squats 6 x 6 x 185 pounds, 1 X 30 x 145 pounds
Hack Squat 6 x 6 x 170 pounds, 1 X 20 x 145 pounds
Seated Leg Curls 5 x 8 x 160 pounds
Leg Extensions 4 x 10 x 115 pounds
Seated Calve Raises 3 x 20 x 150 pounds
Crunches 5 x 20 reps
I did Cardio on Thursday, 20 minutes of HITT and 20 minutes of moderate treadmill.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
I worked today with a slight muscle pull in my lower back due to the Dead Lifts I did earlier in the week. Hopefully a weekend off from weight training will make it better.
Old Navy
Old Navy
Registered User
- Awards
- 1
Tuesday, January 19 and Wednesday, January 20, 2010
Weight: 156.0 pounds
Widow-Maker Power Workout: A Four-Week Plan
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:
Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.
On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!
The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.
Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.
Do Cardio on off days from weights, 20 minutes of HITT or intervals.
Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 minutes being interval or HITT.
Tuesday was Chest, Triceps and Shoulders
Incline Bench Dumbbell Press 6 x 6 x 52.5 pound dumb bells, 1 X 20 x 47.5 pound dumb bells
Flat Bench Dumbbell Press 6 x 6 x 55 pound dumb bells, 1 X 20 x 47.5 pound dumb bells
High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4 x 80 pounds
Heavy Laterals – 3 x 8 x 25.0 pound dumb bells
Press Down – 4 x 10 x 70 pounds (rope, v-bar, straight bar)
Decline Dumbbell or Barbell Extensions - 4 X 8 x 50 pound fixed barbell
Wednesday I did Legs and Calves:
Leg Press 6 x 6 x 285 pounds, 1 X 40 x 245 pounds
Squats 6 x 6 x 190 pounds, 1 X 30 x 150 pounds
Hack Squat 6 x 6 x 175 pounds, 1 X 20 x 150 pounds
Seated Leg Curls 5 x 8 x 160 pounds
Leg Extensions 4 x 10 x 120 pounds
Seated Calve Raises 3 x 20 x 160 pounds
Crunches 5 x 20 reps
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
The YMCA was closed on Monday for the MLK Jr. Holiday so I trained Tuesday and Wednesday. I'll do cardio tomorrow and pick up the plan again on Friday.
Old Navy
Weight: 156.0 pounds
Widow-Maker Power Workout: A Four-Week Plan
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:
Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.
On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!
The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.
Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.
Do Cardio on off days from weights, 20 minutes of HITT or intervals.
Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 minutes being interval or HITT.
Tuesday was Chest, Triceps and Shoulders
Incline Bench Dumbbell Press 6 x 6 x 52.5 pound dumb bells, 1 X 20 x 47.5 pound dumb bells
Flat Bench Dumbbell Press 6 x 6 x 55 pound dumb bells, 1 X 20 x 47.5 pound dumb bells
High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4 x 80 pounds
Heavy Laterals – 3 x 8 x 25.0 pound dumb bells
Press Down – 4 x 10 x 70 pounds (rope, v-bar, straight bar)
Decline Dumbbell or Barbell Extensions - 4 X 8 x 50 pound fixed barbell
Wednesday I did Legs and Calves:
Leg Press 6 x 6 x 285 pounds, 1 X 40 x 245 pounds
Squats 6 x 6 x 190 pounds, 1 X 30 x 150 pounds
Hack Squat 6 x 6 x 175 pounds, 1 X 20 x 150 pounds
Seated Leg Curls 5 x 8 x 160 pounds
Leg Extensions 4 x 10 x 120 pounds
Seated Calve Raises 3 x 20 x 160 pounds
Crunches 5 x 20 reps
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
The YMCA was closed on Monday for the MLK Jr. Holiday so I trained Tuesday and Wednesday. I'll do cardio tomorrow and pick up the plan again on Friday.
Old Navy
Old Navy
Registered User
- Awards
- 1
Friday, January 22, 2010
Weight: 156.0
Widow-Maker Power Workout: A Four-Week Plan
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:
Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.
On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!
The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.
Today I did Legs and Calves
Lunges 6 x 6 x 135 pounds, 1 x 20 x 115 pounds (reps are both legs)
Seated Leg Curls 6 x 6 x 135 pounds
Wide Stance Squats 6 x 6 x 175 pounds, 1 x 50 x 150 pounds (Same weight as last time. Tough)
Dumbbell Stiff Leg Dead Lifts 6 x 6 x 35 pound dumbbells
Step Ups (Step up, one leg at a time, on a high bench or aerobic step) 6 x 6
Seated Calves 3 x 15 x 100 pounds
Plus 20-minutes of moderate speed cardio and 125 crunches
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
I'm feeling a little under the weather with a head cold. I toughed it out anyway.
Old Navy
Weight: 156.0
Widow-Maker Power Workout: A Four-Week Plan
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:
Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.
On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!
The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.
Today I did Legs and Calves
Lunges 6 x 6 x 135 pounds, 1 x 20 x 115 pounds (reps are both legs)
Seated Leg Curls 6 x 6 x 135 pounds
Wide Stance Squats 6 x 6 x 175 pounds, 1 x 50 x 150 pounds (Same weight as last time. Tough)
Dumbbell Stiff Leg Dead Lifts 6 x 6 x 35 pound dumbbells
Step Ups (Step up, one leg at a time, on a high bench or aerobic step) 6 x 6
Seated Calves 3 x 15 x 100 pounds
Plus 20-minutes of moderate speed cardio and 125 crunches
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
I'm feeling a little under the weather with a head cold. I toughed it out anyway.
Old Navy
Old Navy
Registered User
- Awards
- 1
Monday, January 25, 2010
Weight: 156.0
Widow-Maker Power Workout: A Four-Week Plan
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:
Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.
On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!
The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.
Today I did Back and Biceps
Reverse Grip Barbell Row, 6 x 6 x 150 pounds, 1 X 20 x 125 pounds
Medium Grip Pull Down, 6 x 6 x 125 pounds, 1 X 20 x 120 pounds
Dead Lifts 6 x 6, 1 X 30
I didn't do this exercise today as I am still nursing a slightly sore back.
Instead I did bent-over dumb bell rows.
Bent-Over Dumb Bell Rows, 6 x 6 x 35 pounders, 1 x 30 x 30 pounders
Barbell Curls, 4 x 6 x 50 pounds
Preacher Curls, 4 x 10 x 50 pounds
20 minutes of moderate cardio and 125 crunches
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
I am lifting heavy and staying strong. Good training plan.
Old Navy
Weight: 156.0
Widow-Maker Power Workout: A Four-Week Plan
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:
Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.
On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!
The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.
Today I did Back and Biceps
Reverse Grip Barbell Row, 6 x 6 x 150 pounds, 1 X 20 x 125 pounds
Medium Grip Pull Down, 6 x 6 x 125 pounds, 1 X 20 x 120 pounds
Dead Lifts 6 x 6, 1 X 30
I didn't do this exercise today as I am still nursing a slightly sore back.
Instead I did bent-over dumb bell rows.
Bent-Over Dumb Bell Rows, 6 x 6 x 35 pounders, 1 x 30 x 30 pounders
Barbell Curls, 4 x 6 x 50 pounds
Preacher Curls, 4 x 10 x 50 pounds
20 minutes of moderate cardio and 125 crunches
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
I am lifting heavy and staying strong. Good training plan.
Old Navy
Old Navy
Registered User
- Awards
- 1
Wednesday, January 27, 2010
Weight: 155.8 pounds
Widow-Maker Power Workout: A Four-Week Plan
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:
Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.
On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!
The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.
Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.
Do Cardio on off days from weights, 20 minutes of HITT or intervals.
Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 minutes being interval or HITT.
Today I did Legs and Calves:
Leg Press, 6 x 6 x 290 pounds, 1 X 40 x 250 pounds
Squats, 6 x 6 x 195 pounds, 1 X 30 x 155 pounds
Hack Squat, 6 x 6 x 180 pounds, 1 X 20 x 155 pounds
Seated Leg Curls, 5 x 8 x 165 pounds
Leg Extensions, 4 x 10 x 130 pounds
Seated Calve Raises, 3 x 20 x 165 pounds
Crunches, 5 x 20 reps
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Man, I didn't think adding 5 pounds to every exercise was a big deal. My legs were toast after this session.
Old Navy
Weight: 155.8 pounds
Widow-Maker Power Workout: A Four-Week Plan
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:
Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.
On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!
The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.
Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.
Do Cardio on off days from weights, 20 minutes of HITT or intervals.
Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 minutes being interval or HITT.
Today I did Legs and Calves:
Leg Press, 6 x 6 x 290 pounds, 1 X 40 x 250 pounds
Squats, 6 x 6 x 195 pounds, 1 X 30 x 155 pounds
Hack Squat, 6 x 6 x 180 pounds, 1 X 20 x 155 pounds
Seated Leg Curls, 5 x 8 x 165 pounds
Leg Extensions, 4 x 10 x 130 pounds
Seated Calve Raises, 3 x 20 x 165 pounds
Crunches, 5 x 20 reps
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Man, I didn't think adding 5 pounds to every exercise was a big deal. My legs were toast after this session.
Old Navy
Old Navy
Registered User
- Awards
- 1
Friday, January 29, 2010
Weight: 156.0 pounds
Widow-Maker Power Workout: A Four-Week Plan
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:
Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.
On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!
The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.
Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.
Do Cardio on off days from weights, 20 minutes of HITT or intervals.
Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 minutes being interval or HITT.
Today was Chest, Triceps and Shoulders
Incline Bench Dumbbell Press 6 x 6 x 55.0 pound dumb bells, 1 X 20 x 50 pound dumb bells. This exercise got my attention.
Flat Bench Dumbbell Press 6 x 6 x 60 pound dumb bells, 1 X 20 x 50 pound dumb bells
High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4 x 80 pounds
Heavy Laterals – 3 x 8 x 25.0 pound dumb bells
Press Down – 4 x 10 x 70 pounds (rope, v-bar, straight bar)
Decline Dumbbell or Barbell Extensions - 4 X 8 x 50 pound fixed barbell
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
After upping the weights on the first two exercises, I didn't have enough left to up the weights for any of the others. This plan is ending soon. Maybe not soon enough. Ha.
Old Navy
Weight: 156.0 pounds
Widow-Maker Power Workout: A Four-Week Plan
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:
Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.
On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!
The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.
Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.
Do Cardio on off days from weights, 20 minutes of HITT or intervals.
Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 minutes being interval or HITT.
Today was Chest, Triceps and Shoulders
Incline Bench Dumbbell Press 6 x 6 x 55.0 pound dumb bells, 1 X 20 x 50 pound dumb bells. This exercise got my attention.
Flat Bench Dumbbell Press 6 x 6 x 60 pound dumb bells, 1 X 20 x 50 pound dumb bells
High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4 x 80 pounds
Heavy Laterals – 3 x 8 x 25.0 pound dumb bells
Press Down – 4 x 10 x 70 pounds (rope, v-bar, straight bar)
Decline Dumbbell or Barbell Extensions - 4 X 8 x 50 pound fixed barbell
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
After upping the weights on the first two exercises, I didn't have enough left to up the weights for any of the others. This plan is ending soon. Maybe not soon enough. Ha.
Old Navy
Old Navy
Registered User
- Awards
- 1
Monday, February 1, 2010
Weight: 155.0 pounds
Widow-Maker Power Workout: A Four-Week Plan, Final Week
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:
Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.
On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!
The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.
Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.
Do Cardio on off days from weights, 20 minutes of HITT or intervals.
Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 minutes being interval or HITT.
Today I did Legs and Calves:
Leg Press, 6 x 6 x 200 pounds, 1 X 40 x 250 pounds
Squats, 6 x 6 x 200 pounds, 1 X 30 x 150 pounds
Hack Squat, 6 x 6 x 185 pounds, 1 X 20 x 160 pounds
Seated Leg Curls, 5 x 8 x 165 pounds
Leg Extensions, 4 x 10 x 135 pounds
Seated Calve Raises, 3 x 20 x 165 pounds
Crunches, 5 x 20 reps
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
I'm glad this great plan is nearly done. It was very tough.
Stand by next week for “The Phoenix,” A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
Old Navy
Weight: 155.0 pounds
Widow-Maker Power Workout: A Four-Week Plan, Final Week
The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:
Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.
On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!
The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.
Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.
Do Cardio on off days from weights, 20 minutes of HITT or intervals.
Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 minutes being interval or HITT.
Today I did Legs and Calves:
Leg Press, 6 x 6 x 200 pounds, 1 X 40 x 250 pounds
Squats, 6 x 6 x 200 pounds, 1 X 30 x 150 pounds
Hack Squat, 6 x 6 x 185 pounds, 1 X 20 x 160 pounds
Seated Leg Curls, 5 x 8 x 165 pounds
Leg Extensions, 4 x 10 x 135 pounds
Seated Calve Raises, 3 x 20 x 165 pounds
Crunches, 5 x 20 reps
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
I'm glad this great plan is nearly done. It was very tough.
Stand by next week for “The Phoenix,” A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
Old Navy
Old Navy
Registered User
- Awards
- 1
Friday, February 5, 2010
Weight: 154.0
We completed The Widow Maker program on Wednesday and did circuit training today to finish the week. The circuit training consisted of 8 sets of 8 reps of unassisted pull ups, unassisted dips, hanging leg lifts, crunches, push ups and 8 x 25 of skip rope. My training partner and I got through the eight sets and then spent 15 minutes boxing, with me holding the pads and my partner wearing the gloves. It was an aerobic session.
On Monday, we start a new program called The Phoenix. Here it is:
“The Phoenix,” A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY ONE of Weight Training
Pull Ups, medium grip: as many sets as needed to get in 50 reps.
Dumbbell Row: 3 X 4-6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure).
Pull Down with V bar: 3 X 6.
Rack Dead Lifts: 2 X 4-6, 1 X 30.
Curls: 3 X 4-6 with last set as a drop.
Preacher Curl: 2 X 6-8 with burns on last set (burns are 1/4 reps at the mid point).
Dumbbell Bench/Flies: 3 X 10-12, Positive stroke is a press, negative stroke is a fly.
Upright Row, medium grip: 2 X 10-12.
Seated Triceps Extension: 2 X 10-12.
Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns).
Seated Leg Curl: 1 X 50-100.
Calf press: 1 X 50-100.
In each case, try to do the higher reps for each set.
This is a great change-of-pace plan and you should look forward to adding weights to every exercise over the four-weeks of The Phoenix.
DAY TWO of Weight Training
Squats:
4 x 8
1 x 30
Hack Squat: last set with static hold in the 1/2 position for 30 sec.
3 x 6
Lunges: last set do a drop to failure
3 x 6
Leg Curls: last set do slow 8-10 seconds of negative
3 x 6
Glute Ham Rises: If you don't have this equipment, you can substitute another ham string exercise
2 X 6
Seated Calf Rises: hold bottom and top 2 seconds
3 x 10
Standing Calf Rises: drop set on 2nd set to failure
2 X 30
Lat Pull Downs:
2 X 12
Cable Rows:
2 X 12
Cable Curls:
2 X 12
Peck Deck:
1 X 50-100
Machine Laterals:
1 X 50
Machine Triceps Extensions:
1 x 50
DAY THREE of Weight Training
Incline Dumbbell Press: 3 X 6 with last set a drop
Dips:
3 X 6 last set do burns (1/4 movements at the mid-range)
Dumb Bell Flat Bench:
2 X 6
Push Press: (chest machine)
3 X 6
Side Laterals:
2 x 6 (Seated)
Bent Over Laterals:
2 X 6
Decline Dumb Bell Triceps Extensions:
3 X 6 with slow negatives
Triceps Dip:
2 X 8 with static hold (5-seconds)
Sissy Squats:
2 X 12
Seated Leg Curls:
2 X 12
Calf Press:
3 X 15 (feet straight, toes in, heels in)
Straight Arm Pull Down:
1 X 100
Machine Curls:
1 x 50
Experiment with different weight levels and strive to add weights to each exercise each week. You will add endurance and strength. The Phoenix Full Body Hypertrophy Workout is an excellent program.
Cardio Workout
Combat Cardio: 5 cycles of the following:
Jump Rope - 2 minutes
30 Mountain Climbers - to an elevated platform
30 Squat Thrusts - From a squat to an explosive leap up
30 Push Ups - slow and full
30 Side Straddle Hops - done quickly
Puke once and repeat!
Do Day 1 of Weight Training, Combat Cardio, Day 2 of Weight Training, Combat Cardio and Day 3 of Weight Training, Combat Cardio. Fun Stuff.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Weight: 154.0
We completed The Widow Maker program on Wednesday and did circuit training today to finish the week. The circuit training consisted of 8 sets of 8 reps of unassisted pull ups, unassisted dips, hanging leg lifts, crunches, push ups and 8 x 25 of skip rope. My training partner and I got through the eight sets and then spent 15 minutes boxing, with me holding the pads and my partner wearing the gloves. It was an aerobic session.
On Monday, we start a new program called The Phoenix. Here it is:
“The Phoenix,” A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY ONE of Weight Training
Pull Ups, medium grip: as many sets as needed to get in 50 reps.
Dumbbell Row: 3 X 4-6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure).
Pull Down with V bar: 3 X 6.
Rack Dead Lifts: 2 X 4-6, 1 X 30.
Curls: 3 X 4-6 with last set as a drop.
Preacher Curl: 2 X 6-8 with burns on last set (burns are 1/4 reps at the mid point).
Dumbbell Bench/Flies: 3 X 10-12, Positive stroke is a press, negative stroke is a fly.
Upright Row, medium grip: 2 X 10-12.
Seated Triceps Extension: 2 X 10-12.
Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns).
Seated Leg Curl: 1 X 50-100.
Calf press: 1 X 50-100.
In each case, try to do the higher reps for each set.
This is a great change-of-pace plan and you should look forward to adding weights to every exercise over the four-weeks of The Phoenix.
DAY TWO of Weight Training
Squats:
4 x 8
1 x 30
Hack Squat: last set with static hold in the 1/2 position for 30 sec.
3 x 6
Lunges: last set do a drop to failure
3 x 6
Leg Curls: last set do slow 8-10 seconds of negative
3 x 6
Glute Ham Rises: If you don't have this equipment, you can substitute another ham string exercise
2 X 6
Seated Calf Rises: hold bottom and top 2 seconds
3 x 10
Standing Calf Rises: drop set on 2nd set to failure
2 X 30
Lat Pull Downs:
2 X 12
Cable Rows:
2 X 12
Cable Curls:
2 X 12
Peck Deck:
1 X 50-100
Machine Laterals:
1 X 50
Machine Triceps Extensions:
1 x 50
DAY THREE of Weight Training
Incline Dumbbell Press: 3 X 6 with last set a drop
Dips:
3 X 6 last set do burns (1/4 movements at the mid-range)
Dumb Bell Flat Bench:
2 X 6
Push Press: (chest machine)
3 X 6
Side Laterals:
2 x 6 (Seated)
Bent Over Laterals:
2 X 6
Decline Dumb Bell Triceps Extensions:
3 X 6 with slow negatives
Triceps Dip:
2 X 8 with static hold (5-seconds)
Sissy Squats:
2 X 12
Seated Leg Curls:
2 X 12
Calf Press:
3 X 15 (feet straight, toes in, heels in)
Straight Arm Pull Down:
1 X 100
Machine Curls:
1 x 50
Experiment with different weight levels and strive to add weights to each exercise each week. You will add endurance and strength. The Phoenix Full Body Hypertrophy Workout is an excellent program.
Cardio Workout
Combat Cardio: 5 cycles of the following:
Jump Rope - 2 minutes
30 Mountain Climbers - to an elevated platform
30 Squat Thrusts - From a squat to an explosive leap up
30 Push Ups - slow and full
30 Side Straddle Hops - done quickly
Puke once and repeat!
Do Day 1 of Weight Training, Combat Cardio, Day 2 of Weight Training, Combat Cardio and Day 3 of Weight Training, Combat Cardio. Fun Stuff.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Old Navy
Registered User
- Awards
- 1
Monday, February 8, 2010
Weight: 155.0
“The Phoenix,” A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY ONE of Weight Training
Pull Ups, medium grip: as many sets as needed to get in 50 reps.
I did 3 x 10. I can usually do 50, but after watchng the Super Bowl last night, I was beat.
Dumbbell Row: 3 X 4-6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure).
2 x 6 x 35 pound dumbbells1 x 20 x 30 pounders
Pull Down with V bar: 3 X 6.
3 x 6 x 130 pounds
Rack Dead Lifts: 2 X 4-6, 1 X 30.
Didn't do these today.
Curls: 3 X 4-6 with last set as a drop.
2 x 6 x 30 pound dumbbells,
Preacher Curl: 2 X 6-8 with burns on last set (burns are 1/4 reps at the mid point).
2 x 8 x 60 with 1/4 reps
Dumbbell Bench/Flies: 3 X 10-12, Positive stroke is a press, negative stroke is a fly.
3 x 12 x 30 pound dumbbells
Upright Row, medium grip: 2 X 10-12.
Didn't do this today
Seated Triceps Extension: 2 X 10-12.
2 x 12 x 40 pounds
Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns).
1 x 50 x 60 pounds (I will hit 100 next time)
Seated Leg Curl: 1 X 50-100.
1 x 50 x 60 pounds (I will hit 100 next time)
Seated Calf press: 1 X 50-100.
3 x 25 x 70 pounds
Abdominals
5 x 20 reps
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
This is a lengthy program. I did not have enough time to do all of the exercises today. I will try to pick up the pace between exercises.
Old Navy
Weight: 155.0
“The Phoenix,” A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY ONE of Weight Training
Pull Ups, medium grip: as many sets as needed to get in 50 reps.
I did 3 x 10. I can usually do 50, but after watchng the Super Bowl last night, I was beat.
Dumbbell Row: 3 X 4-6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure).
2 x 6 x 35 pound dumbbells1 x 20 x 30 pounders
Pull Down with V bar: 3 X 6.
3 x 6 x 130 pounds
Rack Dead Lifts: 2 X 4-6, 1 X 30.
Didn't do these today.
Curls: 3 X 4-6 with last set as a drop.
2 x 6 x 30 pound dumbbells,
Preacher Curl: 2 X 6-8 with burns on last set (burns are 1/4 reps at the mid point).
2 x 8 x 60 with 1/4 reps
Dumbbell Bench/Flies: 3 X 10-12, Positive stroke is a press, negative stroke is a fly.
3 x 12 x 30 pound dumbbells
Upright Row, medium grip: 2 X 10-12.
Didn't do this today
Seated Triceps Extension: 2 X 10-12.
2 x 12 x 40 pounds
Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns).
1 x 50 x 60 pounds (I will hit 100 next time)
Seated Leg Curl: 1 X 50-100.
1 x 50 x 60 pounds (I will hit 100 next time)
Seated Calf press: 1 X 50-100.
3 x 25 x 70 pounds
Abdominals
5 x 20 reps
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
This is a lengthy program. I did not have enough time to do all of the exercises today. I will try to pick up the pace between exercises.
Old Navy
Old Navy
Registered User
- Awards
- 1
Wednesday, February 10, 2010
Weight: 154.0
"The Phoenix," A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY TWO of Weight Training
Squats:
4 x 8 x 155 (too easy)
1 x 30 x 125 (too easy)
Hack Squat: last set with static hold in the 1/2 position for 30 sec.
3 x 6 x 160
Lunges: last set do a drop to failure
3 x 6 x 30 pound dumb bells
Leg Curls: last set do slow 8-10 seconds of negative
3 x 6 x 140
Seated Calf Rises: hold bottom and top 2 seconds
3 x 10 x 140
Standing Calf Rises: drop set on 2nd set to failure
2 X 30 x 40 pound dumb bells (did 40 reps on the drop set)
Lat Pull Downs:
2 X 12 x 135 (tough)
Cable Rows:
2 X 12 x 155 (tough)
Cable Curls:
2 X 12 x 70
Peck Deck:
1 X 50 x 40
Machine Laterals:
1 X 50 x 20
Machine Triceps Extensions:
1 x 50 x 120
On Tuesday (February 9) I did Combat Cardio
Combat Cardio: 5 cycles of the following:
Jump Rope - 2 minutes
30 Mountain Climbers - to an elevated platform
30 Squat Thrusts - From a squat to an explosive leap up
30 Push Ups - slow and full
30 Side Straddle Hops - done quickly
I didn't puke, but after the fourth cycle, going into the fifth cycle, I felt like it.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Weight: 154.0
"The Phoenix," A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY TWO of Weight Training
Squats:
4 x 8 x 155 (too easy)
1 x 30 x 125 (too easy)
Hack Squat: last set with static hold in the 1/2 position for 30 sec.
3 x 6 x 160
Lunges: last set do a drop to failure
3 x 6 x 30 pound dumb bells
Leg Curls: last set do slow 8-10 seconds of negative
3 x 6 x 140
Seated Calf Rises: hold bottom and top 2 seconds
3 x 10 x 140
Standing Calf Rises: drop set on 2nd set to failure
2 X 30 x 40 pound dumb bells (did 40 reps on the drop set)
Lat Pull Downs:
2 X 12 x 135 (tough)
Cable Rows:
2 X 12 x 155 (tough)
Cable Curls:
2 X 12 x 70
Peck Deck:
1 X 50 x 40
Machine Laterals:
1 X 50 x 20
Machine Triceps Extensions:
1 x 50 x 120
On Tuesday (February 9) I did Combat Cardio
Combat Cardio: 5 cycles of the following:
Jump Rope - 2 minutes
30 Mountain Climbers - to an elevated platform
30 Squat Thrusts - From a squat to an explosive leap up
30 Push Ups - slow and full
30 Side Straddle Hops - done quickly
I didn't puke, but after the fourth cycle, going into the fifth cycle, I felt like it.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Old Navy
Registered User
- Awards
- 1
Friday, February 12, 2010
Weight: 153.0
"The Phoenix," A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY THREE of Weight Training
Incline Dumbbell Press: 2 x 6 x 37.5 and drop 1 x 20 x 32.5
Dips: 3 x 6 x bodyweight with 1/4 pump at mid-range
Dumb Bell Flat Bench: 2 x 6 x 52.5
Push Press (chest machine): 3 x 6 x 175
Side Laterals (seated): 2 x 6 x 17.5
Bent Over Laterals: 2 x 6 x 22.5
Decline Dumb Bell Triceps Extensions: 3 x 6 x 22.5 with slow negatives
Triceps Dip: 2 X 8 x bodyweight with static hold (5-seconds)
Sissy Squats: 2 X 12 slow hold at the bottom
Seated Leg Curls: 2 X 12 x 150
Calf Press: 3 X 20 x 110 (feet straight, toes in, heels in)
Straight Arm Pull Down: 1 X 100 x 40
Machine Curls:1 x 50 x 55
Cardio Workout on Thursday
Combat Cardio: 5 cycles of the following:
Jump Rope - 2 minutes
30 Mountain Climbers - to an elevated platform
30 Squat Thrusts - From a squat to an explosive leap up
30 Push Ups - slow and full
30 Side Straddle Hops - done quickly
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
This is the first full week of The Phoenix. Great plan. It will get harder. So will I.
Old Navy
Weight: 153.0
"The Phoenix," A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY THREE of Weight Training
Incline Dumbbell Press: 2 x 6 x 37.5 and drop 1 x 20 x 32.5
Dips: 3 x 6 x bodyweight with 1/4 pump at mid-range
Dumb Bell Flat Bench: 2 x 6 x 52.5
Push Press (chest machine): 3 x 6 x 175
Side Laterals (seated): 2 x 6 x 17.5
Bent Over Laterals: 2 x 6 x 22.5
Decline Dumb Bell Triceps Extensions: 3 x 6 x 22.5 with slow negatives
Triceps Dip: 2 X 8 x bodyweight with static hold (5-seconds)
Sissy Squats: 2 X 12 slow hold at the bottom
Seated Leg Curls: 2 X 12 x 150
Calf Press: 3 X 20 x 110 (feet straight, toes in, heels in)
Straight Arm Pull Down: 1 X 100 x 40
Machine Curls:1 x 50 x 55
Cardio Workout on Thursday
Combat Cardio: 5 cycles of the following:
Jump Rope - 2 minutes
30 Mountain Climbers - to an elevated platform
30 Squat Thrusts - From a squat to an explosive leap up
30 Push Ups - slow and full
30 Side Straddle Hops - done quickly
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
This is the first full week of The Phoenix. Great plan. It will get harder. So will I.
Old Navy
Old Navy
Registered User
- Awards
- 1
Monday, February 15, 2010
Weight: 155.0
“The Phoenix,” A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY ONE of Weight Training
Pull Ups, medium grip: 5 x 10
Dumbbell Row: 2 x 6 x 37.5 pound dumbbells, 1 x 20 x 32.5 pounders
Pull Down with V bar: 3 x 6 x 135 pounds
Rack Dead Lifts: 2 x 6 x 135, 1 x 30 x 115
Curls: 2 x 6 x 30 pound dumbbells, 1 x 20 x 25 pound dumb bells
Preacher Curl: 2 x 8 x 60 with 1/4 reps
Dumbbell Bench/Flies: 3 x 12 x 32.5 pound dumbbells
Upright Row, medium grip: 2 X 12 x 105
Seated Triceps Extension: 2 x 12 x 45 pounds
Leg Extension: 1 x 100 x 50 pounds (had to pause a couple of times)
Seated Leg Curl: 1 X 100 x 50 pounds
Seated Calf press: 3 x 25 x 75 pounds
Abdominals: 5 x 20 reps
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
I am watching the Winter Olympics and really respect all of the athletes.
Old Navy
Weight: 155.0
“The Phoenix,” A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY ONE of Weight Training
Pull Ups, medium grip: 5 x 10
Dumbbell Row: 2 x 6 x 37.5 pound dumbbells, 1 x 20 x 32.5 pounders
Pull Down with V bar: 3 x 6 x 135 pounds
Rack Dead Lifts: 2 x 6 x 135, 1 x 30 x 115
Curls: 2 x 6 x 30 pound dumbbells, 1 x 20 x 25 pound dumb bells
Preacher Curl: 2 x 8 x 60 with 1/4 reps
Dumbbell Bench/Flies: 3 x 12 x 32.5 pound dumbbells
Upright Row, medium grip: 2 X 12 x 105
Seated Triceps Extension: 2 x 12 x 45 pounds
Leg Extension: 1 x 100 x 50 pounds (had to pause a couple of times)
Seated Leg Curl: 1 X 100 x 50 pounds
Seated Calf press: 3 x 25 x 75 pounds
Abdominals: 5 x 20 reps
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
I am watching the Winter Olympics and really respect all of the athletes.
Old Navy
Old Navy
Registered User
- Awards
- 1
Wednesday, February 17, 2010
Weight: 154.0
"The Phoenix," A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY TWO of Weight Training
Squats:
4 x 8 x 175
1 x 30 x 150
Hack Squat: last set with static hold in the 1/2 position for 30 sec.
3 x 6 x 170
Lunges: last set do a drop to failure
2 x 6 x 35 pound dumb bells 1 x 20 x 25 both legs
Leg Curls: last set do slow 8-10 seconds of negative
3 x 6 x 150
Seated Calf Rises: hold bottom and top 2 seconds
3 x 10 x 150
Standing Calf Rises: drop set on 2nd set to failure
2 X 30 x 50 pound dumb bells (did 40 reps on the drop set)
Lat Pull Downs:
2 X 12 x 140
Cable Rows:
2 X 12 x 155
Cable Curls:
2 X 12 x 70
Peck Deck:
1 X 50 x 45
Machine Laterals:
1 X 50 x 22.5
Machine Triceps Extensions:
1 x 50 x 125
Friday, February 19, 2010
Weight: 153.0
DAY THREE of Weight Training
Incline Dumbbell Press: 2 x 6 x 40 and drop 1 x 20 x 37.5
Dips: 3 x 6 x bodyweight with 1/4 pump at mid-range
Dumb Bell Flat Bench: 2 x 6 x 55
Push Press (chest machine): 3 x 6 x 175
Side Laterals (seated): 2 x 6 x 20
Bent Over Laterals: 2 x 6 x 25
Decline Dumb Bell Triceps Extensions: 3 x 6 x 25 with slow negatives
Triceps Dip: 2 X 8 x bodyweight with static hold (5-seconds)
Sissy Squats: 2 X 12 slow hold at the bottom
Seated Leg Curls: 2 X 12 x 155
Calf Press: 3 X 20 x 115 (feet straight, toes in, heels in)
Straight Arm Pull Down: 1 X 100 x 40
Machine Curls:1 x 50 x 55
Cardio Workout on Thursday
Combat Cardio: 5 cycles of the following:
Jump Rope - 2 minutes
30 Mountain Climbers - to an elevated platform
30 Squat Thrusts - From a squat to an explosive leap up
30 Push Ups - slow and full
30 Side Straddle Hops - done quickly
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
This is the second week of The Phoenix. I added a small amount of weight to most exercises.
Old Navy
Weight: 154.0
"The Phoenix," A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY TWO of Weight Training
Squats:
4 x 8 x 175
1 x 30 x 150
Hack Squat: last set with static hold in the 1/2 position for 30 sec.
3 x 6 x 170
Lunges: last set do a drop to failure
2 x 6 x 35 pound dumb bells 1 x 20 x 25 both legs
Leg Curls: last set do slow 8-10 seconds of negative
3 x 6 x 150
Seated Calf Rises: hold bottom and top 2 seconds
3 x 10 x 150
Standing Calf Rises: drop set on 2nd set to failure
2 X 30 x 50 pound dumb bells (did 40 reps on the drop set)
Lat Pull Downs:
2 X 12 x 140
Cable Rows:
2 X 12 x 155
Cable Curls:
2 X 12 x 70
Peck Deck:
1 X 50 x 45
Machine Laterals:
1 X 50 x 22.5
Machine Triceps Extensions:
1 x 50 x 125
Friday, February 19, 2010
Weight: 153.0
DAY THREE of Weight Training
Incline Dumbbell Press: 2 x 6 x 40 and drop 1 x 20 x 37.5
Dips: 3 x 6 x bodyweight with 1/4 pump at mid-range
Dumb Bell Flat Bench: 2 x 6 x 55
Push Press (chest machine): 3 x 6 x 175
Side Laterals (seated): 2 x 6 x 20
Bent Over Laterals: 2 x 6 x 25
Decline Dumb Bell Triceps Extensions: 3 x 6 x 25 with slow negatives
Triceps Dip: 2 X 8 x bodyweight with static hold (5-seconds)
Sissy Squats: 2 X 12 slow hold at the bottom
Seated Leg Curls: 2 X 12 x 155
Calf Press: 3 X 20 x 115 (feet straight, toes in, heels in)
Straight Arm Pull Down: 1 X 100 x 40
Machine Curls:1 x 50 x 55
Cardio Workout on Thursday
Combat Cardio: 5 cycles of the following:
Jump Rope - 2 minutes
30 Mountain Climbers - to an elevated platform
30 Squat Thrusts - From a squat to an explosive leap up
30 Push Ups - slow and full
30 Side Straddle Hops - done quickly
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
This is the second week of The Phoenix. I added a small amount of weight to most exercises.
Old Navy
Old Navy
Registered User
- Awards
- 1
Monday, February 22, 2010
Weight: 154.0
“The Phoenix,” A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY ONE of Weight Training
Pull Ups, medium grip: 5 x 10
Dumbbell Row: 2 x 6 x 40.0 pound dumbbells, 1 x 20 x 35 pounders (whew)
Pull Down with V bar: 3 x 6 x 140 pounds
Rack Dead Lifts: 2 x 6 x 140, 1 x 30 x 125
Curls: 2 x 6 x 30 pound dumbbells, 1 x 20 x 25 pound dumb bells
Preacher Curl: 2 x 8 x 60 with 1/4 reps
Dumbbell Bench/Flies: 3 x 12 x 35 pound dumbbells
Upright Row, medium grip: 2 X 12 x 105
Seated Triceps Extension: 2 x 12 x 50 pounds
Leg Extension: 1 x 100 x 50 pounds (made it. I'll up the weight next time)
Seated Leg Curl: 1 X 100 x 50 pounds (same here)
Seated Calf press: 3 x 25 x 80 pounds
Abdominals: 5 x 20 reps
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Excellent work out. It's good to change what you are doing from time to time. Keeps it interesting.
Old Navy
Weight: 154.0
“The Phoenix,” A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY ONE of Weight Training
Pull Ups, medium grip: 5 x 10
Dumbbell Row: 2 x 6 x 40.0 pound dumbbells, 1 x 20 x 35 pounders (whew)
Pull Down with V bar: 3 x 6 x 140 pounds
Rack Dead Lifts: 2 x 6 x 140, 1 x 30 x 125
Curls: 2 x 6 x 30 pound dumbbells, 1 x 20 x 25 pound dumb bells
Preacher Curl: 2 x 8 x 60 with 1/4 reps
Dumbbell Bench/Flies: 3 x 12 x 35 pound dumbbells
Upright Row, medium grip: 2 X 12 x 105
Seated Triceps Extension: 2 x 12 x 50 pounds
Leg Extension: 1 x 100 x 50 pounds (made it. I'll up the weight next time)
Seated Leg Curl: 1 X 100 x 50 pounds (same here)
Seated Calf press: 3 x 25 x 80 pounds
Abdominals: 5 x 20 reps
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Excellent work out. It's good to change what you are doing from time to time. Keeps it interesting.
Old Navy
Old Navy
Registered User
- Awards
- 1
Wednesday, February 24, 2010
Weight: 153.0
"The Phoenix," A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY TWO of Weight Training
Squats:
4 x 8 x 180
1 x 30 x 155
Hack Squat: last set with static hold in the 1/2 position for 30 sec.
3 x 6 x 175
Lunges: last set do a drop to failure
2 x 6 x 40 pound dumb bells 1 x 20 x 30 both legs
Leg Curls: last set do slow 8-10 seconds of negative
3 x 6 x 155
Seated Calf Rises: hold bottom and top 2 seconds
3 x 10 x 155
Standing Calf Rises: drop set on 2nd set to failure
2 X 30 x 50 pound dumb bells (did 40 reps on the drop set)
Lat Pull Downs:
2 X 12 x 145
Cable Rows:
2 X 12 x 155
Cable Curls:
2 X 12 x 70
Peck Deck:
1 X 50 x 45
Machine Laterals:
1 X 50 x 22.5
Machine Triceps Extensions:
1 x 50 x 125
Friday, February 26, 2010
Weight: 153.0
DAY THREE of Weight Training
Incline Dumbbell Press: 2 x 6 x 45 and drop 1 x 20 x 40
Dips: 3 x 6 x bodyweight with 1/4 pump at mid-range
Dumb Bell Flat Bench: 2 x 6 x 60
Push Press (chest machine): 3 x 6 x 180
Side Laterals (seated): 2 x 6 x 22.5
Bent Over Laterals: 2 x 6 x 25
Decline Dumb Bell Triceps Extensions: 3 x 6 x 30 with slow negatives
Triceps Dip: 2 X 8 x bodyweight with static hold (5-seconds)
Sissy Squats: 2 X 12 slow hold at the bottom
Seated Leg Curls: 2 X 12 x 155
Calf Press: 3 X 20 x 115 (feet straight, toes in, heels in)
Straight Arm Pull Down: 1 X 100 x 40
Machine Curls:1 x 50 x 55
Cardio Workout on Thursday
Combat Cardio: 5 cycles of the following:
Jump Rope - 2 minutes
30 Mountain Climbers - to an elevated platform
30 Squat Thrusts - From a squat to an explosive leap up
30 Push Ups - slow and full
30 Side Straddle Hops - done quickly
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
This is the third week of The Phoenix. I tried to add a small amount of weight to most exercises.
Old Navy
Weight: 153.0
"The Phoenix," A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY TWO of Weight Training
Squats:
4 x 8 x 180
1 x 30 x 155
Hack Squat: last set with static hold in the 1/2 position for 30 sec.
3 x 6 x 175
Lunges: last set do a drop to failure
2 x 6 x 40 pound dumb bells 1 x 20 x 30 both legs
Leg Curls: last set do slow 8-10 seconds of negative
3 x 6 x 155
Seated Calf Rises: hold bottom and top 2 seconds
3 x 10 x 155
Standing Calf Rises: drop set on 2nd set to failure
2 X 30 x 50 pound dumb bells (did 40 reps on the drop set)
Lat Pull Downs:
2 X 12 x 145
Cable Rows:
2 X 12 x 155
Cable Curls:
2 X 12 x 70
Peck Deck:
1 X 50 x 45
Machine Laterals:
1 X 50 x 22.5
Machine Triceps Extensions:
1 x 50 x 125
Friday, February 26, 2010
Weight: 153.0
DAY THREE of Weight Training
Incline Dumbbell Press: 2 x 6 x 45 and drop 1 x 20 x 40
Dips: 3 x 6 x bodyweight with 1/4 pump at mid-range
Dumb Bell Flat Bench: 2 x 6 x 60
Push Press (chest machine): 3 x 6 x 180
Side Laterals (seated): 2 x 6 x 22.5
Bent Over Laterals: 2 x 6 x 25
Decline Dumb Bell Triceps Extensions: 3 x 6 x 30 with slow negatives
Triceps Dip: 2 X 8 x bodyweight with static hold (5-seconds)
Sissy Squats: 2 X 12 slow hold at the bottom
Seated Leg Curls: 2 X 12 x 155
Calf Press: 3 X 20 x 115 (feet straight, toes in, heels in)
Straight Arm Pull Down: 1 X 100 x 40
Machine Curls:1 x 50 x 55
Cardio Workout on Thursday
Combat Cardio: 5 cycles of the following:
Jump Rope - 2 minutes
30 Mountain Climbers - to an elevated platform
30 Squat Thrusts - From a squat to an explosive leap up
30 Push Ups - slow and full
30 Side Straddle Hops - done quickly
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
This is the third week of The Phoenix. I tried to add a small amount of weight to most exercises.
Old Navy
Old Navy
Registered User
- Awards
- 1
Monday, March 1, 2010
Weight: 153.0
“The Phoenix,” A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY ONE of Weight Training
Pull Ups, medium grip: 5 x 12 (kicked it up 2 reps)
Dumbbell Row: 2 x 6 x 42.5 pound dumbbells, 1 x 20 x 37.5 pounders (whew)
Pull Down with V bar: 3 x 6 x 145 pounds
Rack Dead Lifts: 2 x 6 x 145, 1 x 30 x 130
Curls: 2 x 6 x 30 pound dumbbells, 1 x 20 x 25 pound dumb bells (maxed)
Preacher Curl: 2 x 8 x 60 with 1/4 reps (maxed)
Dumbbell Bench/Flies: 3 x 12 x 35 pound dumbbells (maxed, lose form)
Upright Row, medium grip: 2 X 12 x 105 (maxed - slight shoulder issue)
Seated Triceps Extension: 2 x 12 x 55 pounds
Leg Extension: 1 x 100 x 55 pounds
Seated Leg Curl: 1 X 100 x 55 pounds
Seated Calf press: 3 x 25 x 85 pounds
Abdominals: 5 x 25 reps
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
It gets tougher each week. But, on March 1st I came in like a Lion and I am going out like a Lion on March 31st. No Lamb for me.
Old Navy
Weight: 153.0
“The Phoenix,” A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY ONE of Weight Training
Pull Ups, medium grip: 5 x 12 (kicked it up 2 reps)
Dumbbell Row: 2 x 6 x 42.5 pound dumbbells, 1 x 20 x 37.5 pounders (whew)
Pull Down with V bar: 3 x 6 x 145 pounds
Rack Dead Lifts: 2 x 6 x 145, 1 x 30 x 130
Curls: 2 x 6 x 30 pound dumbbells, 1 x 20 x 25 pound dumb bells (maxed)
Preacher Curl: 2 x 8 x 60 with 1/4 reps (maxed)
Dumbbell Bench/Flies: 3 x 12 x 35 pound dumbbells (maxed, lose form)
Upright Row, medium grip: 2 X 12 x 105 (maxed - slight shoulder issue)
Seated Triceps Extension: 2 x 12 x 55 pounds
Leg Extension: 1 x 100 x 55 pounds
Seated Leg Curl: 1 X 100 x 55 pounds
Seated Calf press: 3 x 25 x 85 pounds
Abdominals: 5 x 25 reps
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
It gets tougher each week. But, on March 1st I came in like a Lion and I am going out like a Lion on March 31st. No Lamb for me.
Old Navy
Old Navy
Registered User
- Awards
- 1
Wednesday, March 3, 2010
Weight: 151.8 pounds
20-Somethings
My training partner had to go out of town today so I decided to take a break from The Phoenix and have fun with something else. I did a leg and calves workout I call 20-Somethings. You can actually do 20-Somethings with any body part.
I did three slow sets of 20 reps of several legs and calves exercises. I tried to lift each set as heavy as I could for as long as I could and then dropped the weight one plate to finish the 20-rep set.
Leg Press 3 x 20 reps
Leg Extension 3 x 20 reps
Seated Leg Curls 3 x 20 reps
Abductors 3 x 20 reps
Adductors 3 x 20 reps
Seated Calf Raises 3 x 20 reps
Standing Calf Raises 3 x 20 reps
Total 20-Somethings Heavy Reps 420 in 60-minutes
Gotta Love It
Old Navy
Weight: 151.8 pounds
20-Somethings
My training partner had to go out of town today so I decided to take a break from The Phoenix and have fun with something else. I did a leg and calves workout I call 20-Somethings. You can actually do 20-Somethings with any body part.
I did three slow sets of 20 reps of several legs and calves exercises. I tried to lift each set as heavy as I could for as long as I could and then dropped the weight one plate to finish the 20-rep set.
Leg Press 3 x 20 reps
Leg Extension 3 x 20 reps
Seated Leg Curls 3 x 20 reps
Abductors 3 x 20 reps
Adductors 3 x 20 reps
Seated Calf Raises 3 x 20 reps
Standing Calf Raises 3 x 20 reps
Total 20-Somethings Heavy Reps 420 in 60-minutes
Gotta Love It
Old Navy
Old Navy
Registered User
- Awards
- 1
Friday, March 5, 2010
Weight: 151.6
"The Phoenix," A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY THREE of Weight Training
Incline Dumbbell Press: 2 x 6 x 47.5 and drop 1 x 20 x 42.5
Dips: 3 x 6 x bodyweight with 1/4 pump at mid-range
Dumb Bell Flat Bench: 2 x 6 x 60
Push Press (chest machine): 3 x 6 x 180
Side Laterals (seated): 2 x 6 x 22.5
Bent Over Laterals: 2 x 6 x 25
Decline Dumb Bell Triceps Extensions: 3 x 6 x 32.5 with slow negatives
Triceps Dip: 2 X 8 x bodyweight with static hold (5-seconds)
Sissy Squats: 2 X 12 slow hold at the bottom
Seated Leg Curls: 2 X 12 x 160
Calf Press: 3 X 20 x 120 (feet straight, toes in, heels in)
Straight Arm Pull Down: 1 X 100 x 42.5
Machine Curls:1 x 50 x 55
Cardio Workout on Thursday
Combat Cardio: 5 cycles of the following:
Jump Rope - 2 minutes
30 Mountain Climbers - to an elevated platform
30 Squat Thrusts - From a squat to an explosive leap up
30 Push Ups - slow and full
30 Side Straddle Hops - done quickly
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
I'm starting to max out on more exercises. I can lift just so much while keeping my form and technique in check. I leave my ego in the parking lot.
Old Navy
Weight: 151.6
"The Phoenix," A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY THREE of Weight Training
Incline Dumbbell Press: 2 x 6 x 47.5 and drop 1 x 20 x 42.5
Dips: 3 x 6 x bodyweight with 1/4 pump at mid-range
Dumb Bell Flat Bench: 2 x 6 x 60
Push Press (chest machine): 3 x 6 x 180
Side Laterals (seated): 2 x 6 x 22.5
Bent Over Laterals: 2 x 6 x 25
Decline Dumb Bell Triceps Extensions: 3 x 6 x 32.5 with slow negatives
Triceps Dip: 2 X 8 x bodyweight with static hold (5-seconds)
Sissy Squats: 2 X 12 slow hold at the bottom
Seated Leg Curls: 2 X 12 x 160
Calf Press: 3 X 20 x 120 (feet straight, toes in, heels in)
Straight Arm Pull Down: 1 X 100 x 42.5
Machine Curls:1 x 50 x 55
Cardio Workout on Thursday
Combat Cardio: 5 cycles of the following:
Jump Rope - 2 minutes
30 Mountain Climbers - to an elevated platform
30 Squat Thrusts - From a squat to an explosive leap up
30 Push Ups - slow and full
30 Side Straddle Hops - done quickly
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
I'm starting to max out on more exercises. I can lift just so much while keeping my form and technique in check. I leave my ego in the parking lot.
Old Navy
Old Navy
Registered User
- Awards
- 1
Monday, March 8, 2010
Weight: 154.2 (Up a little. Bad weekend.)
“The Phoenix,” A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY ONE of Weight Training
Pull Ups, medium grip: 5 x 12 (kicked it up 2 reps)
Dumbbell Row: 2 x 6 x 45.0 pound dumbbells, 1 x 20 x 40 pounders (tough)
Pull Down with V bar: 3 x 6 x 145 pounds
Rack Dead Lifts: 2 x 6 x 150, 1 x 30 x 135
Curls: 2 x 6 x 30 pound dumbbells, 1 x 20 x 25 pound dumb bells (maxed)
Preacher Curl: 2 x 8 x 60 with 1/4 reps (maxed)
Dumbbell Bench/Flies: 3 x 12 x 35 pound dumbbells (maxed, lose form)
Upright Row, medium grip: 2 X 12 x 105 (maxed - slight shoulder issue)
Seated Triceps Extension: 2 x 12 x 60 pounds (maxed)
Leg Extension: 1 x 100 x 55 pounds
Seated Leg Curl: 1 X 100 x 55 pounds
Seated Calf press: 3 x 25 x 90 pounds
Abdominals: 5 x 25 reps
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
I'm maxing most of the exercises in this plan. It's a good feeling, though.
Old Navy
Weight: 154.2 (Up a little. Bad weekend.)
“The Phoenix,” A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY ONE of Weight Training
Pull Ups, medium grip: 5 x 12 (kicked it up 2 reps)
Dumbbell Row: 2 x 6 x 45.0 pound dumbbells, 1 x 20 x 40 pounders (tough)
Pull Down with V bar: 3 x 6 x 145 pounds
Rack Dead Lifts: 2 x 6 x 150, 1 x 30 x 135
Curls: 2 x 6 x 30 pound dumbbells, 1 x 20 x 25 pound dumb bells (maxed)
Preacher Curl: 2 x 8 x 60 with 1/4 reps (maxed)
Dumbbell Bench/Flies: 3 x 12 x 35 pound dumbbells (maxed, lose form)
Upright Row, medium grip: 2 X 12 x 105 (maxed - slight shoulder issue)
Seated Triceps Extension: 2 x 12 x 60 pounds (maxed)
Leg Extension: 1 x 100 x 55 pounds
Seated Leg Curl: 1 X 100 x 55 pounds
Seated Calf press: 3 x 25 x 90 pounds
Abdominals: 5 x 25 reps
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
I'm maxing most of the exercises in this plan. It's a good feeling, though.
Old Navy
Old Navy
Registered User
- Awards
- 1
Wednesday, March 10, 2010
Weight: 153.0
"The Phoenix," A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY TWO of Weight Training
Squats:
4 x 8 x 200
1 x 30 x 160 (had to stop and rest at 15)
Hack Squat: last set with static hold in the 1/2 position for 30 sec.
3 x 6 x 180 (legs were shaking at the 1/2 position hold)
Lunges: last set do a drop to failure
2 x 6 x 45 pound dumb bells 1 x 20 x 35 both legs
Leg Curls: last set do slow 8-10 seconds of negative
3 x 6 x 155 (maxed)
Seated Calf Rises: hold bottom and top 2 seconds
3 x 10 x 160
Standing Calf Rises: drop set on 2nd set to failure
2 X 30 x 50 pound dumb bells (did 40 reps on the drop set)
Lat Pull Downs:
2 X 12 x 145 (maxed)
Cable Rows:
2 X 12 x 155 (maxed)
Cable Curls:
2 X 12 x 70 (maxed)
Peck Deck:
1 X 50 x 45 (maxed and crashed)
Machine Laterals:
1 X 50 x 22.5 (maxed and crashed and burned)
Machine Triceps Extensions:
1 x 50 x 125
Cardio Workout on Thursday, March 11
Combat Cardio: 5 cycles of the following:
Jump Rope - 2 minutes
30 Mountain Climbers - to an elevated platform
30 Squat Thrusts - From a squat to an explosive leap up
30 Push Ups - slow and full
30 Side Straddle Hops - done quickly
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
I am rapping up this stupid program (ha, it really rocks, it's just hard).
Old Navy
Weight: 153.0
"The Phoenix," A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY TWO of Weight Training
Squats:
4 x 8 x 200
1 x 30 x 160 (had to stop and rest at 15)
Hack Squat: last set with static hold in the 1/2 position for 30 sec.
3 x 6 x 180 (legs were shaking at the 1/2 position hold)
Lunges: last set do a drop to failure
2 x 6 x 45 pound dumb bells 1 x 20 x 35 both legs
Leg Curls: last set do slow 8-10 seconds of negative
3 x 6 x 155 (maxed)
Seated Calf Rises: hold bottom and top 2 seconds
3 x 10 x 160
Standing Calf Rises: drop set on 2nd set to failure
2 X 30 x 50 pound dumb bells (did 40 reps on the drop set)
Lat Pull Downs:
2 X 12 x 145 (maxed)
Cable Rows:
2 X 12 x 155 (maxed)
Cable Curls:
2 X 12 x 70 (maxed)
Peck Deck:
1 X 50 x 45 (maxed and crashed)
Machine Laterals:
1 X 50 x 22.5 (maxed and crashed and burned)
Machine Triceps Extensions:
1 x 50 x 125
Cardio Workout on Thursday, March 11
Combat Cardio: 5 cycles of the following:
Jump Rope - 2 minutes
30 Mountain Climbers - to an elevated platform
30 Squat Thrusts - From a squat to an explosive leap up
30 Push Ups - slow and full
30 Side Straddle Hops - done quickly
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
I am rapping up this stupid program (ha, it really rocks, it's just hard).
Old Navy
Old Navy
Registered User
- Awards
- 1
Friday, March 12, 2010
Off-Season Weight: 152.0
On Monday I will begin training my clients and myself using a new plan designed to BUILD MUSCLE.
Hypertrophy Strength Training
Day 1:
Incline Bench Press – 4 x 4
Flat Dumb Bell Press – 4 x 4
Wide Grip Lat Pull – 4 x 4
Heavy Laterals – 3 x 6 each way (side, bent)
Triceps Press down – 4 x 6
Day 2:
Leg Press – 4 x 4
Squats – 4 x 6
Hack Squat – 4 x 5
Leg Curl – 4 x 5
Leg Extension – 3 x 4
Calf Raises – 3 x 10
Day 3:
Dips – 4 x 4 (add hanging weight as needed)
Incline Dumb Bell Flies 3 x 4
Shoulder Press – 4 x 4
Close Grip Bench Press – 4 x 4
Decline Triceps Extension – 3 x 6
Day 4:
Reverse Grip Barbell Row – 4 x 4
Medium Grip Lat Pull – 4 x 4
Medium Grip Chin-ups – 4 x 6
Barbell Curl – 4 x 4
Preacher or Dumb Bell Curl – 4 x 6
Cardio:
After training 30 min. 4 X week, moderate pace at 70% VO2 Max
Notice there are only 4, 5, or 6 reps in each set. This is a Heavy Lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.
Do Day 1 and Day 2, rest a day, and then do Day 3 and Day 4. Take the weekend off.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Tomorrow I am driving from Birmigham to Trinity, Alabama near Huntsville, to conduct a posing clinic and contest prep seminar at The Rock Fitness Center for four bodybuilders and two figure competitors. They are all training for upcoming shows.
Old Navy
Off-Season Weight: 152.0
On Monday I will begin training my clients and myself using a new plan designed to BUILD MUSCLE.
Hypertrophy Strength Training
Day 1:
Incline Bench Press – 4 x 4
Flat Dumb Bell Press – 4 x 4
Wide Grip Lat Pull – 4 x 4
Heavy Laterals – 3 x 6 each way (side, bent)
Triceps Press down – 4 x 6
Day 2:
Leg Press – 4 x 4
Squats – 4 x 6
Hack Squat – 4 x 5
Leg Curl – 4 x 5
Leg Extension – 3 x 4
Calf Raises – 3 x 10
Day 3:
Dips – 4 x 4 (add hanging weight as needed)
Incline Dumb Bell Flies 3 x 4
Shoulder Press – 4 x 4
Close Grip Bench Press – 4 x 4
Decline Triceps Extension – 3 x 6
Day 4:
Reverse Grip Barbell Row – 4 x 4
Medium Grip Lat Pull – 4 x 4
Medium Grip Chin-ups – 4 x 6
Barbell Curl – 4 x 4
Preacher or Dumb Bell Curl – 4 x 6
Cardio:
After training 30 min. 4 X week, moderate pace at 70% VO2 Max
Notice there are only 4, 5, or 6 reps in each set. This is a Heavy Lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.
Do Day 1 and Day 2, rest a day, and then do Day 3 and Day 4. Take the weekend off.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Tomorrow I am driving from Birmigham to Trinity, Alabama near Huntsville, to conduct a posing clinic and contest prep seminar at The Rock Fitness Center for four bodybuilders and two figure competitors. They are all training for upcoming shows.
Old Navy
Old Navy
Registered User
- Awards
- 1
Monday, March 15, 2010
Off-Season Weight: 152.0
Hypertrophy Strength Training
Day 1
Incline Bench Press
4 x 4 x 52.5 pound dumb bells
Flat Dumb Bell Press
4 x 4 x 52.5 pound dumb bells
Wide Grip Lat Pull
4 x 4 x 136 pounds
Heavy Laterals Side
3 x 6 x 17.5 pound dumb bells
Heavy Laterals Bent
3 x 6 x 20 pound dumb bells
Triceps Press down
4 x 6 x 50 pounds
Every rep was performed with a four count. 1, power lift, 2, 3, 4 controlled decent for the negative effect. The muscle group exercised in each lift stayed fully engaged. Great workout.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Off-Season Weight: 152.0
Hypertrophy Strength Training
Day 1
Incline Bench Press
4 x 4 x 52.5 pound dumb bells
Flat Dumb Bell Press
4 x 4 x 52.5 pound dumb bells
Wide Grip Lat Pull
4 x 4 x 136 pounds
Heavy Laterals Side
3 x 6 x 17.5 pound dumb bells
Heavy Laterals Bent
3 x 6 x 20 pound dumb bells
Triceps Press down
4 x 6 x 50 pounds
Every rep was performed with a four count. 1, power lift, 2, 3, 4 controlled decent for the negative effect. The muscle group exercised in each lift stayed fully engaged. Great workout.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Old Navy
Registered User
- Awards
- 1
Wednesday, March 17, 2010 Happy St. Patrick's Day
Off-Season Weight: 153.0
Hypertrophy Strength Training
Day Two
Leg Press
4 x 6 x 300 pounds
Squats
4 x 6 x 200 pounds
Hack Squat
4 x 5 x 150 pounds
Leg Curl
4 x 5 x 150 pounds
Leg Extension
3 x 4 x 125 pounds
Calf Raises
3 x 10 x 150 pounds
Each rep was done with a one-count push and a three-count negative.
Cardio:
After training 30-minutes of moderate speed treadmill.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Doing the work by controlling the pace of each rep gives me an excellent pump.
Old Navy
Off-Season Weight: 153.0
Hypertrophy Strength Training
Day Two
Leg Press
4 x 6 x 300 pounds
Squats
4 x 6 x 200 pounds
Hack Squat
4 x 5 x 150 pounds
Leg Curl
4 x 5 x 150 pounds
Leg Extension
3 x 4 x 125 pounds
Calf Raises
3 x 10 x 150 pounds
Each rep was done with a one-count push and a three-count negative.
Cardio:
After training 30-minutes of moderate speed treadmill.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Doing the work by controlling the pace of each rep gives me an excellent pump.
Old Navy
Old Navy
Registered User
- Awards
- 1
Monday, March 22, 2010
Off-Season Weight: 149.0
Weight loss breakthrough. Lose five pounds in two days. How? Contract a stomach virus. I did just that last Wednesday and spent Thursday and Friday with my head in the toilet and Saturday and Sunday in bed, recovering from the illness. I hit the gym this morning wondering how I would train. I did better than I had hoped.
Hypertrophy Strength Training
Back and Biceps
Reverse Grip Barbell Row
4 x 4 x 125 pounds
Medium Grip Lat Pull
4 x 4 x 130 pounds
Medium Grip Chin-ups
4 x 6 x bodyweight
Barbell Curl
4 x 4 x 60 pounds
Dumb Bell Curl
4 x 6 x 27.5 pounds
Each rep in this workout was performed with a slow four-count, squeezing the muscle at the top of the rep and lowering the weight for three counts to control the negative.
Cardio:
30 minutes, moderate pace at 70% VO2 Max
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Off-Season Weight: 149.0
Weight loss breakthrough. Lose five pounds in two days. How? Contract a stomach virus. I did just that last Wednesday and spent Thursday and Friday with my head in the toilet and Saturday and Sunday in bed, recovering from the illness. I hit the gym this morning wondering how I would train. I did better than I had hoped.
Hypertrophy Strength Training
Back and Biceps
Reverse Grip Barbell Row
4 x 4 x 125 pounds
Medium Grip Lat Pull
4 x 4 x 130 pounds
Medium Grip Chin-ups
4 x 6 x bodyweight
Barbell Curl
4 x 4 x 60 pounds
Dumb Bell Curl
4 x 6 x 27.5 pounds
Each rep in this workout was performed with a slow four-count, squeezing the muscle at the top of the rep and lowering the weight for three counts to control the negative.
Cardio:
30 minutes, moderate pace at 70% VO2 Max
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Old Navy
Registered User
- Awards
- 1
Wednesday, March 24, 2010
Off-Season Weight: 151.8 pounds
Hypertrophy Strength Training
Legs and Calves
Leg Press
4 x 6 x 310 pounds
Squats
4 x 6 x 210 pounds
Hack Squat
4 x 5 x 160 pounds
Leg Curl
4 x 5 x 155 pounds
Leg Extension
3 x 4 x 130 pounds
Calf Raises
3 x 10 x 155 pounds
Each rep was done with a one-count push and a three-count negative.
Cardio:
After training 30-minutes of moderate speed treadmill.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Doing the work by controlling the pace of each rep gives me an excellent pump.
Old Navy
Off-Season Weight: 151.8 pounds
Hypertrophy Strength Training
Legs and Calves
Leg Press
4 x 6 x 310 pounds
Squats
4 x 6 x 210 pounds
Hack Squat
4 x 5 x 160 pounds
Leg Curl
4 x 5 x 155 pounds
Leg Extension
3 x 4 x 130 pounds
Calf Raises
3 x 10 x 155 pounds
Each rep was done with a one-count push and a three-count negative.
Cardio:
After training 30-minutes of moderate speed treadmill.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Doing the work by controlling the pace of each rep gives me an excellent pump.
Old Navy
Old Navy
Registered User
- Awards
- 1
Friday, March 26, 2010
Off-Season Weight: 151.0
Hypertrophy Strength Training
Chest, Shoulders and Triceps:
Dips
4 x 4 x 35 pound hanging plate
Incline Dumb Bell Flies
3 x 4 x 37.5 pounds
Shoulder Press
4 x 4 x 37.5 pound dumb bells (Arnold's)
Seated Behind-the-Head Tricep Extensions
4 x 4 x 55 pound dumb bell
Decline Triceps Extension (skull crushers)
3 x 6 x 60 pound barbell
All reps were performed slowly, power up, slow negative.
Cardio:
After training 30 minutes of moderate pace at 70% VO2 Max
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Planet Muscle’s 2010 Platinum “Best of The Best” Award
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
Planet Muscle's 2010 Gold Award (For Nitric Oxide-Based Products)
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
I'm fully recovered from my bout of stomach flu and will hit it heavy on Monday.
Old Navy
Off-Season Weight: 151.0
Hypertrophy Strength Training
Chest, Shoulders and Triceps:
Dips
4 x 4 x 35 pound hanging plate
Incline Dumb Bell Flies
3 x 4 x 37.5 pounds
Shoulder Press
4 x 4 x 37.5 pound dumb bells (Arnold's)
Seated Behind-the-Head Tricep Extensions
4 x 4 x 55 pound dumb bell
Decline Triceps Extension (skull crushers)
3 x 6 x 60 pound barbell
All reps were performed slowly, power up, slow negative.
Cardio:
After training 30 minutes of moderate pace at 70% VO2 Max
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Planet Muscle’s 2010 Platinum “Best of The Best” Award
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
Planet Muscle's 2010 Gold Award (For Nitric Oxide-Based Products)
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
I'm fully recovered from my bout of stomach flu and will hit it heavy on Monday.
Old Navy
Old Navy
Registered User
- Awards
- 1
Monday, March 29, 2010
Off-Season Weight: 152.0
Hypertrophy Strength Training
Chest, Shoulders and Triceps:
Incline Bench Press
4 x 4 x 55 pound dumb bells
Flat Dumb Bell Press
4 x 4 x 60 pound dumb bells
Wide Grip Lat Pull
4 x 4 x 146 pounds
Heavy Laterals Side
3 x 6 x 17.5 pound dumb bells
Heavy Laterals Bent
3 x 6 x 20 pound dumb bells
Triceps Press down
4 x 6 x 60 pounds - burn baby
Every rep was performed with a four count. 1, power lift, 2, 3, 4 controlled decent for the negative effect. The muscle group exercised in each lift stayed fully engaged. Great workout.
Cardio:
After training 30-minutes of moderate speed treadmill.
Wednesday, March 31, 2010
Off-Season Weight: 151.8 pounds
Hypertrophy Strength Training
Legs and Calves
Leg Press
4 x 6 x 310 pounds
Squats
4 x 6 x 210 pounds
Hack Squat
4 x 5 x 160 pounds
Leg Curl
4 x 5 x 155 pounds
Leg Extension
3 x 4 x 130 pounds
Calf Raises
3 x 10 x 155 pounds
Each rep was done with a one-count push and a three-count negative.
Cardio:
After training 30-minutes of moderate speed treadmill.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Planet Muscle’s 2010 Platinum “Best of The Best” Award
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
Planet Muscle's 2010 Gold Award (For Nitric Oxide-Based Products)
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
I really like this workout plan. It's intense.
Old Navy
Off-Season Weight: 152.0
Hypertrophy Strength Training
Chest, Shoulders and Triceps:
Incline Bench Press
4 x 4 x 55 pound dumb bells
Flat Dumb Bell Press
4 x 4 x 60 pound dumb bells
Wide Grip Lat Pull
4 x 4 x 146 pounds
Heavy Laterals Side
3 x 6 x 17.5 pound dumb bells
Heavy Laterals Bent
3 x 6 x 20 pound dumb bells
Triceps Press down
4 x 6 x 60 pounds - burn baby
Every rep was performed with a four count. 1, power lift, 2, 3, 4 controlled decent for the negative effect. The muscle group exercised in each lift stayed fully engaged. Great workout.
Cardio:
After training 30-minutes of moderate speed treadmill.
Wednesday, March 31, 2010
Off-Season Weight: 151.8 pounds
Hypertrophy Strength Training
Legs and Calves
Leg Press
4 x 6 x 310 pounds
Squats
4 x 6 x 210 pounds
Hack Squat
4 x 5 x 160 pounds
Leg Curl
4 x 5 x 155 pounds
Leg Extension
3 x 4 x 130 pounds
Calf Raises
3 x 10 x 155 pounds
Each rep was done with a one-count push and a three-count negative.
Cardio:
After training 30-minutes of moderate speed treadmill.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Planet Muscle’s 2010 Platinum “Best of The Best” Award
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
Planet Muscle's 2010 Gold Award (For Nitric Oxide-Based Products)
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
I really like this workout plan. It's intense.
Old Navy
Old Navy
Registered User
- Awards
- 1
Friday, April 2, 2010
Off-Season Weight: 150.8
Hypertrophy Strength Training
Chest, Shoulders and Triceps:
Dips
4 x 4 x 45 pound hanging plate. This was a little intense.
Incline Dumb Bell Flies
3 x 4 x 40 pounds
Shoulder Press
4 x 4 x 40 pound dumb bells (Arnold's)
Seated Behind-the-Head Tricep Extensions
4 x 4 x 60 pound dumb bell
Decline Triceps Extension (skull crushers)
3 x 6 x 60 pound barbell
All reps were performed slowly, power up, slow negative.
Cardio:
After training 30 minutes of moderate pace at 70% VO2 Max
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Planet Muscle’s 2010 Platinum “Best of The Best” Award
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
Planet Muscle's 2010 Gold Award (For Nitric Oxide-Based Products)
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
This was a great week of strength training. I'm winding down from this plan and am getting another one ready to tackle.
Old Navy
Off-Season Weight: 150.8
Hypertrophy Strength Training
Chest, Shoulders and Triceps:
Dips
4 x 4 x 45 pound hanging plate. This was a little intense.
Incline Dumb Bell Flies
3 x 4 x 40 pounds
Shoulder Press
4 x 4 x 40 pound dumb bells (Arnold's)
Seated Behind-the-Head Tricep Extensions
4 x 4 x 60 pound dumb bell
Decline Triceps Extension (skull crushers)
3 x 6 x 60 pound barbell
All reps were performed slowly, power up, slow negative.
Cardio:
After training 30 minutes of moderate pace at 70% VO2 Max
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Planet Muscle’s 2010 Platinum “Best of The Best” Award
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
Planet Muscle's 2010 Gold Award (For Nitric Oxide-Based Products)
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
This was a great week of strength training. I'm winding down from this plan and am getting another one ready to tackle.
Old Navy
John Smeton
Legend
- Awards
- 4
Best way to train that stimulates the most muscle mass. Nice work.
Old Navy
Registered User
- Awards
- 1
That's the way I do it and that's the way I have all of my personal training clients do it. Thanks. Old Navy
Old Navy
Registered User
- Awards
- 1
Monday, April 5, 2010
Off-Season Weight: 152.5
Hypertrophy Strength Training
Back and Biceps
Reverse Grip Barbell Row
4 x 4 x 135 pounds
Medium Grip Lat Pull
4 x 4 x 145 pounds
Medium Grip Chin-ups
4 x 6 x bodyweight
Barbell Curl
3 x 4 x 60 pounds
1 x 4 x 70 pounds
Dumb Bell Curl
4 x 6 x 32.5 pounds
Each rep in this workout was performed with a slow four-count, squeezing the muscle at the top of the rep and lowering the weight for three counts to control the negative.
Cardio:
30 minutes, moderate pace at 70% VO2 Max
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Planet Muscle’s 2010 Platinum “Best of The Best” Award
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
Planet Muscle's 2010 Gold Award (For Nitric Oxide-Based Products)
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
This is the last week of this workout plan. I will began a new plan on Monday.
Old Navy
Off-Season Weight: 152.5
Hypertrophy Strength Training
Back and Biceps
Reverse Grip Barbell Row
4 x 4 x 135 pounds
Medium Grip Lat Pull
4 x 4 x 145 pounds
Medium Grip Chin-ups
4 x 6 x bodyweight
Barbell Curl
3 x 4 x 60 pounds
1 x 4 x 70 pounds
Dumb Bell Curl
4 x 6 x 32.5 pounds
Each rep in this workout was performed with a slow four-count, squeezing the muscle at the top of the rep and lowering the weight for three counts to control the negative.
Cardio:
30 minutes, moderate pace at 70% VO2 Max
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Planet Muscle’s 2010 Platinum “Best of The Best” Award
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
Planet Muscle's 2010 Gold Award (For Nitric Oxide-Based Products)
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
This is the last week of this workout plan. I will began a new plan on Monday.
Old Navy
Old Navy
Registered User
- Awards
- 1
Wednesday, April 7, 2010
Weight: 150.4 pounds
20-Somethings
My training partner wanted to do something different today so we took a break from Hypethophy Strength Training and had some fun with a leg and calves workout I call 20-Somethings. You can actually do 20-Somethings with any body part.
We did three slow sets of 20 reps of several legs and calves exercises. We tried to lift each set as heavy as we could for as long as we could and then dropped the weight one plate to finish the 20-rep set.
Leg Press 3 x 20 x 200
Leg Extension 3 x 20 x 140
Seated Leg Curls 3 x 20 x 100
Abductors 3 x 20 x 70
Adductors 3 x 20 reps x 70
Seated Calf Raises 3 x 20 reps x 100
Standing Calf Raises 3 x 20 x bodyweight
Total 20-Somethings Heavy Reps 420 in 60-minutes
Gotta Love It
Cardio:
30 minutes, moderate pace at 70% VO2 Max
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Planet Muscle’s 2010 Platinum “Best of The Best” Award
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
Planet Muscle's 2010 Gold Award (For Nitric Oxide-Based Products)
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Weight: 150.4 pounds
20-Somethings
My training partner wanted to do something different today so we took a break from Hypethophy Strength Training and had some fun with a leg and calves workout I call 20-Somethings. You can actually do 20-Somethings with any body part.
We did three slow sets of 20 reps of several legs and calves exercises. We tried to lift each set as heavy as we could for as long as we could and then dropped the weight one plate to finish the 20-rep set.
Leg Press 3 x 20 x 200
Leg Extension 3 x 20 x 140
Seated Leg Curls 3 x 20 x 100
Abductors 3 x 20 x 70
Adductors 3 x 20 reps x 70
Seated Calf Raises 3 x 20 reps x 100
Standing Calf Raises 3 x 20 x bodyweight
Total 20-Somethings Heavy Reps 420 in 60-minutes
Gotta Love It
Cardio:
30 minutes, moderate pace at 70% VO2 Max
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Planet Muscle’s 2010 Platinum “Best of The Best” Award
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
Planet Muscle's 2010 Gold Award (For Nitric Oxide-Based Products)
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Old Navy
Registered User
- Awards
- 1
Friday, April 9, 2010
Off-Season Weight: 152.0
I had a body comp done today with a comparason to last year on this date:
2009 Weight 157 pounds
2010 Weight 152 pounds
2009 7-Site Skinfold 13.5% Body Fat
2010 7-Site Skinfold 10.3% Body Fat
2009 Lean Body Mass 136 pounds
2010 Lean Body Mass 136 pounds
Hypertrophy Strength Training
Chest, Shoulders and Triceps:
Incline Bench Press
4 x 4 x 60 pound dumb bells
Flat Dumb Bell Press
4 x 4 x 65 pound dumb bells
Wide Grip Lat Pull
4 x 4 x 150 pounds
Heavy Laterals Side
3 x 6 x 20 pound dumb bells
Heavy Laterals Bent
3 x 6 x 25 pound dumb bells
Triceps Press down
4 x 6 x 65 pounds - burn baby
Every rep was performed with a four count. 1, power lift, 2, 3, 4 controlled decent for the negative effect. The muscle group exercised in each lift stayed fully engaged. Another great workout.
Cardio:
After training 30-minutes of moderate speed treadmill.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Planet Muscle’s 2010 Platinum “Best of The Best” Award
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
Planet Muscle's 2010 Gold Award (For Nitric Oxide-Based Products)
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Off-Season Weight: 152.0
I had a body comp done today with a comparason to last year on this date:
2009 Weight 157 pounds
2010 Weight 152 pounds
2009 7-Site Skinfold 13.5% Body Fat
2010 7-Site Skinfold 10.3% Body Fat
2009 Lean Body Mass 136 pounds
2010 Lean Body Mass 136 pounds
Hypertrophy Strength Training
Chest, Shoulders and Triceps:
Incline Bench Press
4 x 4 x 60 pound dumb bells
Flat Dumb Bell Press
4 x 4 x 65 pound dumb bells
Wide Grip Lat Pull
4 x 4 x 150 pounds
Heavy Laterals Side
3 x 6 x 20 pound dumb bells
Heavy Laterals Bent
3 x 6 x 25 pound dumb bells
Triceps Press down
4 x 6 x 65 pounds - burn baby
Every rep was performed with a four count. 1, power lift, 2, 3, 4 controlled decent for the negative effect. The muscle group exercised in each lift stayed fully engaged. Another great workout.
Cardio:
After training 30-minutes of moderate speed treadmill.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Planet Muscle’s 2010 Platinum “Best of The Best” Award
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
Planet Muscle's 2010 Gold Award (For Nitric Oxide-Based Products)
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
vadox6466
Guest
great!
Old Navy
Registered User
- Awards
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Monday, April 12, 2010
Off-Season Weight: 154.0 (Spent too much time this weekend sitting in front of the TV watching the Masters. You can't sit that long without munching.) LOL
Hypertrophy Strength Training
Chest, Shoulders and Triceps:
Dips
4 x 6 x 45 pound hanging plate.
Incline Dumb Bell Flies
3 x 4 x 45 pounds
Shoulder Press
4 x 4 x 45 pound dumb bells (Arnold's)
Seated Behind-the-Head Tricep Extensions
4 x 6 x 60 pound dumb bell
Decline Triceps Extension (skull crushers)
4 x 6 x 60 pound barbell
All reps were performed slowly, power up, slow negative.
Cardio:
After training 30 minutes of moderate pace at 70% VO2 Max
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Planet Muscle’s 2010 Platinum “Best of The Best” Award
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
Planet Muscle's 2010 Gold Award (For Nitric Oxide-Based Products)
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
My training partner wants to stay on this plan for a few more weeks, so we will.
Old Navy
Off-Season Weight: 154.0 (Spent too much time this weekend sitting in front of the TV watching the Masters. You can't sit that long without munching.) LOL
Hypertrophy Strength Training
Chest, Shoulders and Triceps:
Dips
4 x 6 x 45 pound hanging plate.
Incline Dumb Bell Flies
3 x 4 x 45 pounds
Shoulder Press
4 x 4 x 45 pound dumb bells (Arnold's)
Seated Behind-the-Head Tricep Extensions
4 x 6 x 60 pound dumb bell
Decline Triceps Extension (skull crushers)
4 x 6 x 60 pound barbell
All reps were performed slowly, power up, slow negative.
Cardio:
After training 30 minutes of moderate pace at 70% VO2 Max
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Planet Muscle’s 2010 Platinum “Best of The Best” Award
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
Planet Muscle's 2010 Gold Award (For Nitric Oxide-Based Products)
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
My training partner wants to stay on this plan for a few more weeks, so we will.
Old Navy
Old Navy
Registered User
- Awards
- 1
Wednesday, April 14, 2010
Off-Season Weight: 151.8 pounds
Hypertrophy Strength Training
Legs and Calves
Leg Press
4 x 6 x 325 pounds
Squats
4 x 6 x 225 pounds
Hack Squat
4 x 5 x 175 pounds
Leg Curl
4 x 5 x 160 pounds
Leg Extension
3 x 4 x 135 pounds
Calf Raises
3 x 10 x 160 pounds
Each rep was done with a one-count push and a three-count negative.
Cardio:
After training 30-minutes of moderate speed treadmill.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Planet Muscle’s 2010 Platinum “Best of The Best” Award
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
Planet Muscle's 2010 Gold Award (For Nitric Oxide-Based Products)
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
We added weight to every exercise.
Old Navy
Off-Season Weight: 151.8 pounds
Hypertrophy Strength Training
Legs and Calves
Leg Press
4 x 6 x 325 pounds
Squats
4 x 6 x 225 pounds
Hack Squat
4 x 5 x 175 pounds
Leg Curl
4 x 5 x 160 pounds
Leg Extension
3 x 4 x 135 pounds
Calf Raises
3 x 10 x 160 pounds
Each rep was done with a one-count push and a three-count negative.
Cardio:
After training 30-minutes of moderate speed treadmill.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Planet Muscle’s 2010 Platinum “Best of The Best” Award
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
Planet Muscle's 2010 Gold Award (For Nitric Oxide-Based Products)
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
We added weight to every exercise.
Old Navy
CleetusVanDam
Member
- Awards
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Awesome Log ON! You are truly inspiring man.
Old Navy
Registered User
- Awards
- 1
Old Navy
Registered User
- Awards
- 1
Friday, April 16, 2010
Well, I weigh less than I did yesterday. My wallet is a little lighter after paying my taxes.
Off-Season Weight: 152.0
Hypertrophy Strength Training
Back and Biceps
Reverse Grip Barbell Row
4 x 4 x 140 pounds
Medium Grip Lat Pull
4 x 4 x 150 pounds
Medium Grip Chin-ups
4 x 6 x bodyweight
Barbell Curl
3 x 4 x 60 pounds
1 x 4 x 70 pounds
Dumb Bell Curl
4 x 6 x 32.5 pounds
Each rep in this workout was performed with a slow four-count, squeezing the muscle at the top of the rep and lowering the weight for three counts to control the negative.
Cardio:
30 minutes, moderate pace at 70% VO2 Max
Supplements:
I am using the award winning Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Well, I weigh less than I did yesterday. My wallet is a little lighter after paying my taxes.
Off-Season Weight: 152.0
Hypertrophy Strength Training
Back and Biceps
Reverse Grip Barbell Row
4 x 4 x 140 pounds
Medium Grip Lat Pull
4 x 4 x 150 pounds
Medium Grip Chin-ups
4 x 6 x bodyweight
Barbell Curl
3 x 4 x 60 pounds
1 x 4 x 70 pounds
Dumb Bell Curl
4 x 6 x 32.5 pounds
Each rep in this workout was performed with a slow four-count, squeezing the muscle at the top of the rep and lowering the weight for three counts to control the negative.
Cardio:
30 minutes, moderate pace at 70% VO2 Max
Supplements:
I am using the award winning Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Old Navy
Registered User
- Awards
- 1
Monday, April 19, 2010
My training partner was out of town on Friday when I did this workout. He really wanted to do it today, so we did and I increased my weights from Friday.
Off-Season Weight: 152.0
Hypertrophy Strength Training
Back and Biceps
Reverse Grip Barbell Row
4 x 4 x 155 pounds
Medium Grip Lat Pull
4 x 4 x 160 pounds
Medium Grip Chin-ups
4 x 6 x bodyweight
Barbell Curl
2 x 4 x 60 pounds
2 x 4 x 70 pounds
Dumb Bell Curl
4 x 6 x 35 pounds
Each rep in this workout was performed with a slow four-count, squeezing the muscle at the top of the rep and lowering the weight for three counts to control the negative.
Cardio:
30 minutes, moderate pace at 70% VO2 Max
Supplements:
I am using the award winning Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
My training partner was out of town on Friday when I did this workout. He really wanted to do it today, so we did and I increased my weights from Friday.
Off-Season Weight: 152.0
Hypertrophy Strength Training
Back and Biceps
Reverse Grip Barbell Row
4 x 4 x 155 pounds
Medium Grip Lat Pull
4 x 4 x 160 pounds
Medium Grip Chin-ups
4 x 6 x bodyweight
Barbell Curl
2 x 4 x 60 pounds
2 x 4 x 70 pounds
Dumb Bell Curl
4 x 6 x 35 pounds
Each rep in this workout was performed with a slow four-count, squeezing the muscle at the top of the rep and lowering the weight for three counts to control the negative.
Cardio:
30 minutes, moderate pace at 70% VO2 Max
Supplements:
I am using the award winning Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Old Navy
Registered User
- Awards
- 1
Wednesday, April 21, 2010
Off-Season Weight: 151.4 pounds
Hypertrophy Strength Training
Legs and Calves
Leg Press
4 x 6 x 325 pounds
Squats
4 x 6 x 225 pounds
Hack Squat
4 x 6 x 175 pounds
Leg Curl
4 x 6 x 160 pounds
Leg Extension
4 x 6 x 135 pounds
Calf Raises
3 x 20 x 160 pounds
Each rep was done with a one-count push and a three-count negative.
Cardio:
After training 30-minutes of moderate speed treadmill.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Slamming, jamming legs workout!
Old Navy
Off-Season Weight: 151.4 pounds
Hypertrophy Strength Training
Legs and Calves
Leg Press
4 x 6 x 325 pounds
Squats
4 x 6 x 225 pounds
Hack Squat
4 x 6 x 175 pounds
Leg Curl
4 x 6 x 160 pounds
Leg Extension
4 x 6 x 135 pounds
Calf Raises
3 x 20 x 160 pounds
Each rep was done with a one-count push and a three-count negative.
Cardio:
After training 30-minutes of moderate speed treadmill.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Slamming, jamming legs workout!
Old Navy
Old Navy
Registered User
- Awards
- 1
Saturday, April 24, 2010
Off-Season Weight: 152.0
Hypertrophy Strength Training
Chest, Shoulders and Triceps:
Incline Bench Press
4 x 6 x 60 pound dumb bells
Flat Dumb Bell Press
4 x 6 x 65 pound dumb bells
Wide Grip Lat Pull
4 x 6 x 160 pounds
Heavy Laterals Side
4 x 6 x 22.5 pound dumb bells
Heavy Laterals Bent
4 x 6 x 25 pound dumb bells
Triceps Press down
4 x 6 x 65 pounds
Every rep was performed with a four count. 1, power lift, 2, 3, 4 controlled decent for the negative effect. The muscle group exercised in each lift stayed fully engaged. Another great workout.
Cardio:
After training 30-minutes of moderate speed treadmill.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
I'm getting ready to celebrate my 67th birthday on Wedneday. Funny, I used to think 60 was old. Now, as I near 67, I'm wondering what it's like to be old? Maybe when I turn 80? :006:
Old Navy Captain
Off-Season Weight: 152.0
Hypertrophy Strength Training
Chest, Shoulders and Triceps:
Incline Bench Press
4 x 6 x 60 pound dumb bells
Flat Dumb Bell Press
4 x 6 x 65 pound dumb bells
Wide Grip Lat Pull
4 x 6 x 160 pounds
Heavy Laterals Side
4 x 6 x 22.5 pound dumb bells
Heavy Laterals Bent
4 x 6 x 25 pound dumb bells
Triceps Press down
4 x 6 x 65 pounds
Every rep was performed with a four count. 1, power lift, 2, 3, 4 controlled decent for the negative effect. The muscle group exercised in each lift stayed fully engaged. Another great workout.
Cardio:
After training 30-minutes of moderate speed treadmill.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
I'm getting ready to celebrate my 67th birthday on Wedneday. Funny, I used to think 60 was old. Now, as I near 67, I'm wondering what it's like to be old? Maybe when I turn 80? :006:
Old Navy Captain
Old Navy
Registered User
- Awards
- 1
Monday, April 26, 2010
Off-Season Weight: 152.0
Hypertrophy Strength Training
Back, Shoulders and Biceps
Reverse Grip Barbell Row
4 x 6 x 155 pounds
Medium Grip Lat Pull
4 x 6 x 160 pounds
Medium Grip Chin-ups
4 x 6 x bodyweight
Dumb Bell Shrugs (front, side, back, side shrug count as one rep)
4 x 6 x 35 pounds
Bar Bell Shoulder Presses
4 x 6 x 60 pounds
Barbell Curl
4 x 6 x 60 pounds
Dumb Bell Curl
4 x 6 x 35 pounds
Each rep in this workout was performed with a slow four-count, squeezing the muscle at the top of the rep and lowering the weight for three counts to control the negative.
Cardio:
30 minutes, moderate pace at 70% VO2 Max
Supplements:
I am using the award winning Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
We are still winding down from this plan. The problem of quitting is that we like doing this work. We will start something new on May 1st.
Old Navy
Off-Season Weight: 152.0
Hypertrophy Strength Training
Back, Shoulders and Biceps
Reverse Grip Barbell Row
4 x 6 x 155 pounds
Medium Grip Lat Pull
4 x 6 x 160 pounds
Medium Grip Chin-ups
4 x 6 x bodyweight
Dumb Bell Shrugs (front, side, back, side shrug count as one rep)
4 x 6 x 35 pounds
Bar Bell Shoulder Presses
4 x 6 x 60 pounds
Barbell Curl
4 x 6 x 60 pounds
Dumb Bell Curl
4 x 6 x 35 pounds
Each rep in this workout was performed with a slow four-count, squeezing the muscle at the top of the rep and lowering the weight for three counts to control the negative.
Cardio:
30 minutes, moderate pace at 70% VO2 Max
Supplements:
I am using the award winning Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
We are still winding down from this plan. The problem of quitting is that we like doing this work. We will start something new on May 1st.
Old Navy
Old Navy
Registered User
- Awards
- 1
Wednesday, April 28, 2010
Off-Season Weight: 151.4 pounds
Hypertrophy Strength Training
Legs and Calves
Leg Press
4 x 6 x 325 pounds
Squats
4 x 6 x 225 pounds
Hack Squat
4 x 6 x 175 pounds
Leg Curl
4 x 6 x 160 pounds
Leg Extension
4 x 6 x 135 pounds
Calf Raises
3 x 20 x 160 pounds
Each rep was done with a one-count push and a three-count negative.
Cardio:
After training 30-minutes of moderate speed treadmill.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Real Men do Squats on their Birthday! Ha, ha, ha.
Old Navy
Off-Season Weight: 151.4 pounds
Hypertrophy Strength Training
Legs and Calves
Leg Press
4 x 6 x 325 pounds
Squats
4 x 6 x 225 pounds
Hack Squat
4 x 6 x 175 pounds
Leg Curl
4 x 6 x 160 pounds
Leg Extension
4 x 6 x 135 pounds
Calf Raises
3 x 20 x 160 pounds
Each rep was done with a one-count push and a three-count negative.
Cardio:
After training 30-minutes of moderate speed treadmill.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Real Men do Squats on their Birthday! Ha, ha, ha.
Old Navy
Old Navy
Registered User
- Awards
- 1
Wednesday, May 5, 2010
Weight: 151.4 pounds
One Set Max of 20-Somethings
We did one slow-paced set of 20 reps of several legs and calves exercises. We tried to lift each set as heavy as we could for as long as we could without dropping the weight.
Leg Press 1 x 20 x 300
Leg Extension 1 x 20 x 160
Seated Leg Curls 1 x 20 x 140
Abductors 1 x 20 x 75
Adductors 1 x 20 x 75
Seated Calf Raises 3 x 25 x 110
Standing Calf Raises 3 x 25 x Bodyweight
Gotta Love It.
This early morning session followed yesterday evening's U.S. Navy Day at my YMCA where I am the Fitness Director. I participated in the U.S. Navy Seals Fitness Challenge which included a 250 yards swim, a mile and-a-half run (12:30), 2-minutes of sit ups (67), 2-minutes of push ups (40) and full pull ups, full extension down and chin over the bar (11). I won the 60 years and older class.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Weight: 151.4 pounds
One Set Max of 20-Somethings
We did one slow-paced set of 20 reps of several legs and calves exercises. We tried to lift each set as heavy as we could for as long as we could without dropping the weight.
Leg Press 1 x 20 x 300
Leg Extension 1 x 20 x 160
Seated Leg Curls 1 x 20 x 140
Abductors 1 x 20 x 75
Adductors 1 x 20 x 75
Seated Calf Raises 3 x 25 x 110
Standing Calf Raises 3 x 25 x Bodyweight
Gotta Love It.
This early morning session followed yesterday evening's U.S. Navy Day at my YMCA where I am the Fitness Director. I participated in the U.S. Navy Seals Fitness Challenge which included a 250 yards swim, a mile and-a-half run (12:30), 2-minutes of sit ups (67), 2-minutes of push ups (40) and full pull ups, full extension down and chin over the bar (11). I won the 60 years and older class.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
Old Navy
Attachments
Old Navy
Registered User
- Awards
- 1
Old Navy's New Training Regimen
Full-Body Hypertrophy Workout
DAY 1
Pull Ups, medium grip: as many sets as needed to get in 50 reps
Dumbbell Row: 3 X 4-6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure)
Pull Down with V bar: 3 X 6
Rack Dead Lifts: 2 X 4-6, 1 X 30
Curls: 3 X 4-6 with last set as a drop
Preacher Curl 2 X 6-8 with burns on last set (burns are 1/4 reps at the mid point)
Dumbbell Bench/Flies: 3 X 10-12, Positive stroke a press, negative stroke is a fly
Upright Row, medium grip: 2 X 10-12
Seated Triceps Extension: 2 X 10-12
Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns)
Seated Leg Curl: 1 X 50-100
Calf press: 1 X 50-100
DAY 2
Squats: 4 X 4-8, 1 X 30
Hack Squat 3 X 4-6 last set with static hold in the 1/2 position for 30 seconds
Lunges 3 X 4-6, last set do a drop
Leg Curl 3 X 4-6 last set do slow 8-10 seconds of negative
Hyperextensions or Glute Ham rise: 2 X 4-6
Seated Calf Raises: 2 X 8-10 hold bottom and top 2 seconds
Standing calf: 2 X 20-30 drop sets
Lat Pull Downs: 2 X 12
Cable rows: 2 X 12
Cable curls: 2 X 12
Peck deck: 1 X 50-100
Machine laterals: 1 X 30-50
Machine triceps extension: 1 X 30-50
DAY 3
Incline press: 3 X 4-6 with last set a drop
Dips: 3 X 4-6 last set do burns (1/4 movements at the midrange)
Dumb Bell Flat Bench: 2 X 4-6
Push Press: 3 X 4-6
Side Laterals: 2 X 4-6
Bent Over Laterals: 2 X 4-6
Decline Dumb Bell Triceps Extensions: 3 X 4-6 with slow negatives
Triceps Dip: 2 X 6-8 with static hold
Sissy Squats: 2 X 12
Seated Leg Curls: 2 X 12
Calf Press: 2 X 15
Straight Arm Pull Down: 1 X 50-100
Machine Curls: 1 X 30-50
Do Cardio Between Workout Days:
DAY 1
30 min intervals on Stairmaster or treadmill, 2 minutes of medium and 1 minute of all out gut buster, then back down.
DAY 2
Combat cardio: 5 cycles of the following
Jump Rope 2 min
30 Mountain Climbers
30 Squat Thrust
30 Push-Ups
30 Side Straddle Hops
Puke Once and Repeat
DAY 3
45 Minutes of Moderate Cardio
My training partner and I will start this plan on Monday.
Full-Body Hypertrophy Workout
DAY 1
Pull Ups, medium grip: as many sets as needed to get in 50 reps
Dumbbell Row: 3 X 4-6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure)
Pull Down with V bar: 3 X 6
Rack Dead Lifts: 2 X 4-6, 1 X 30
Curls: 3 X 4-6 with last set as a drop
Preacher Curl 2 X 6-8 with burns on last set (burns are 1/4 reps at the mid point)
Dumbbell Bench/Flies: 3 X 10-12, Positive stroke a press, negative stroke is a fly
Upright Row, medium grip: 2 X 10-12
Seated Triceps Extension: 2 X 10-12
Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns)
Seated Leg Curl: 1 X 50-100
Calf press: 1 X 50-100
DAY 2
Squats: 4 X 4-8, 1 X 30
Hack Squat 3 X 4-6 last set with static hold in the 1/2 position for 30 seconds
Lunges 3 X 4-6, last set do a drop
Leg Curl 3 X 4-6 last set do slow 8-10 seconds of negative
Hyperextensions or Glute Ham rise: 2 X 4-6
Seated Calf Raises: 2 X 8-10 hold bottom and top 2 seconds
Standing calf: 2 X 20-30 drop sets
Lat Pull Downs: 2 X 12
Cable rows: 2 X 12
Cable curls: 2 X 12
Peck deck: 1 X 50-100
Machine laterals: 1 X 30-50
Machine triceps extension: 1 X 30-50
DAY 3
Incline press: 3 X 4-6 with last set a drop
Dips: 3 X 4-6 last set do burns (1/4 movements at the midrange)
Dumb Bell Flat Bench: 2 X 4-6
Push Press: 3 X 4-6
Side Laterals: 2 X 4-6
Bent Over Laterals: 2 X 4-6
Decline Dumb Bell Triceps Extensions: 3 X 4-6 with slow negatives
Triceps Dip: 2 X 6-8 with static hold
Sissy Squats: 2 X 12
Seated Leg Curls: 2 X 12
Calf Press: 2 X 15
Straight Arm Pull Down: 1 X 50-100
Machine Curls: 1 X 30-50
Do Cardio Between Workout Days:
DAY 1
30 min intervals on Stairmaster or treadmill, 2 minutes of medium and 1 minute of all out gut buster, then back down.
DAY 2
Combat cardio: 5 cycles of the following
Jump Rope 2 min
30 Mountain Climbers
30 Squat Thrust
30 Push-Ups
30 Side Straddle Hops
Puke Once and Repeat
DAY 3
45 Minutes of Moderate Cardio
My training partner and I will start this plan on Monday.
Old Navy
Registered User
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Monday, May 10, 2010
Full-Body Hypertrophy Workout
Off Season Weight 154.2 pounds
DAY ONE
Pull Ups, Medium Grip
5 x 10 x bodyweight
Dumbbell Row
3 x 6 x 40 pound dumb bells
1 x 15 x 35 pound dumb bells drop set
Pull Down with V bar
3 X 6 x 130 pounds
Rack Dead Lifts
2 x 6 x 155 pounds
1 x 30 x 105 pounds
Dumb Bell Curls
3 x 6 x 25 pound dumb bells
1 x 15 x 20 pound dumb bells drop set
Preacher Curl
2 x 8 x 35 pounds
1 x 20 x 35 pounds short pump reps for a burn
Dumbbell Bench Press/Flies with the positive stroke as a press, negative stroke as a fly
3 x 12 x 35 pound dumb bells (this was tough)
Upright Cable Row, medium grip
2 x 12 x 50 pounds
Seated Triceps Cable Extension
2 x 12 x 50 pounds
Leg Extension
1 x 50 x 55 pounds (burn baby, burn)
Seated Leg Curl
1 x 50 x 95 pounds (too easy)
Calf press
1 X 75 x 115
Cardio
30 minutes of tread mill with some HITT speed work thrown in
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator Supplements:
I am using the award winning Flex Wheeler Signature Series as part of my training regimen:
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
This was the first day of our new training regimen. By moving quickly, we managed to finish the session in 60-minutes.
Old Navy
Full-Body Hypertrophy Workout
Off Season Weight 154.2 pounds
DAY ONE
Pull Ups, Medium Grip
5 x 10 x bodyweight
Dumbbell Row
3 x 6 x 40 pound dumb bells
1 x 15 x 35 pound dumb bells drop set
Pull Down with V bar
3 X 6 x 130 pounds
Rack Dead Lifts
2 x 6 x 155 pounds
1 x 30 x 105 pounds
Dumb Bell Curls
3 x 6 x 25 pound dumb bells
1 x 15 x 20 pound dumb bells drop set
Preacher Curl
2 x 8 x 35 pounds
1 x 20 x 35 pounds short pump reps for a burn
Dumbbell Bench Press/Flies with the positive stroke as a press, negative stroke as a fly
3 x 12 x 35 pound dumb bells (this was tough)
Upright Cable Row, medium grip
2 x 12 x 50 pounds
Seated Triceps Cable Extension
2 x 12 x 50 pounds
Leg Extension
1 x 50 x 55 pounds (burn baby, burn)
Seated Leg Curl
1 x 50 x 95 pounds (too easy)
Calf press
1 X 75 x 115
Cardio
30 minutes of tread mill with some HITT speed work thrown in
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator Supplements:
I am using the award winning Flex Wheeler Signature Series as part of my training regimen:
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein
This was the first day of our new training regimen. By moving quickly, we managed to finish the session in 60-minutes.
Old Navy
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