Old Navy's Quest to be Bigger, Badder & Better in 2010

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  1. Spring Break - Last Day


    Friday, March 18, 2011

    Body Weight: 148.0 Pounds

    Final day of Spring Break. My training partner will be back on Monday morning and we will pick up on Step Load Progression.

    I'm four weeks out from my 32nd competition. I'm feeling fine, looking hard and enjoying the contest prep. I'm about three pounds over where I want to be on April 16. I'll try to be two pounds below where I want to be on that Thursday and carb up to my stage weight of 145 pounds on Friday night and Saturday morning.

    Chest and Triceps

    Incline Bench Dumb Bell Flies
    3 x 8 x 32.5 pound dumb bells

    Flat Bench Dumb Bell Flies
    3 x 8 x 37.5 pound dumb bells

    Incline Bench Dumb Bell Press
    3 x 8 x 47.5 pound dumb bells

    Flat Bench Dumb Bell Press
    3 x 8 x 52.5 pound dumb bells

    Incline Bench Triceps Extensions
    3 x 8 x 22.5 pound dumb bells

    Flat Bench Triceps Extensions
    3 x 8 x 25 pound dumb bells

    Triceps Push Downs
    3 x 8 x 60 pounds

    Triceps Rope Pull Downs
    3 x 8 x 40 pounds

    Crunches
    200 slow hard reps

    Cardio:
    After training 30 minutes, moderate pace at 70% VO2 Max

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

    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
    K-OTIC Hardcore Psychoactive Performance Igniter
    NF-PRO 100% Pro-Grade Whey Protein

    Old Navy

  2. Step Load Progression - Week 3, Day 1


    Monday, March 21, 2011

    Body Weight: 148.5 Pounds

    Four weeks out from my 32nd competition. Tracking well.

    Step-Load Progression

    This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels

    Legs and Calves

    Machine Leg Press - 90% of One Set Maximum weight
    4 x 10 x 360 pounds

    Machine Leg Extensions
    3 x 10 x 185 pounds

    Machine Leg Curls
    3 x 10 x 200 pounds

    Smith Machine Standing Calf Raises
    3 x 10 x 215 pounds

    Seated Calf Raises
    3 x 25 x 200 pounds

    Standing Slant Board Calf Raises
    3 x 25 x body weight

    Crunches
    200 slow hard reps

    Cardio:
    After training 30 minutes, moderate pace at 70% VO2 Max

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

    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
    K-OTIC Hardcore Psychoactive Performance Igniter
    NF-PRO 100% Pro-Grade Whey Protein

    Old Navy
    •   
       

  3. Step Load Progression - Week 3, Day 2


    Wednesday, March 23, 2011

    Body Weight: 149.5 Pounds

    Step-Load Progression

    This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels

    Back, Shoulders and Biceps

    Smith Machine Dead Lifts
    4 x 10 x 180 pounds (80% of Rep Max weight)

    Close Grip Pull Downs
    3 x 10 x 145 pounds

    Low Seated Cable Rows
    3 x 10 x 130 pounds

    Dumb Bell Shrugs
    Each rep is a four-count moving the dumb bells: front, side, back, side
    3 x 10 x 35 pound dumb bells

    Bar Bell Curls
    2 x 10 x 70 pounds fixed bar bell
    1 x 10 x 60 pounds fixed bar bell (Could not do 70)

    Dumb Bell Curls
    3 x 10 x 35 pound dumb bells

    Crunches
    200 slow hard reps

    Cardio:
    After training 30 minutes, moderate pace at 70% VO2 Max

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

    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
    K-OTIC Hardcore Psychoactive Performance Igniter
    NF-PRO 100% Pro-Grade Whey Protein

    Old Navy
  4. Step Load Progression - Week 3, Day 3


    Friday, March 25, 2011

    Three Weeks until the 2011 NMA Reach for the Rings Bodybuilding, Figure and Bikini Model Championships, Saegertown, PA, April 16.

    Body Weight: 148.5 Pounds

    Step-Load Progression

    This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels.

    Chest, Shoulders, Triceps and Abs

    Smith Machine Bench Press - 90% of One Set Max weight
    4 x 10 x 140 pounds

    Incline Bench Dumb Bell Flys
    3 x 10 x 47.5 pound dumb bells

    Smith Machine Shoulder Press
    3 x 10 x 75 pounds

    Dumb Bell Lateral Raises
    3 x 10 x 27.5 pound dumb bells

    Dumb Bell Triceps Extensions
    3 x 10 x 32.5 pounds dumb bells

    Dumb Bell Triceps Kick Backs
    3 x 10 x 27.5 pound dumb bell

    Crunches
    200 slow hard reps

    Cardio:
    After training 30 minutes, moderate pace at 70% VO2 Max

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

    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
    K-OTIC Hardcore Psychoactive Performance Igniter
    NF-PRO 100% Pro-Grade Whey Protein

    Old Navy
  5. Step Load Progression - Week 4, Day 1


    Monday, March 28, 2011

    Body Weight: 148.0 Pounds

    Three weeks until my 32nd show, the 2011 NMA Reach for the Ring Bodybuilding, Figure and Bikini Model Championships, Saegertown, PA, April 16. I am entered in the Men's Masters 50+, Men's Masters 60+ and Open Men's Lightweight Classes.

    Step-Load Progression

    This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels

    Legs and Calves

    Machine Leg Press - 95% of One Set Maximum weight
    3 x 10 x 380 pounds

    Machine Leg Extensions
    3 x 10 x 185 pounds

    Machine Leg Curls
    3 x 10 x 200 pounds

    Smith Machine Standing Calf Raises
    3 x 10 x 215 pounds

    Seated Calf Raises
    3 x 25 x 200 pounds

    Standing Slant Board Calf Raises
    3 x 25 x body weight

    Crunches
    200 slow hard reps

    Cardio:
    After training 30 minutes, moderate pace at 70% VO2 Max

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

    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
    K-OTIC Hardcore Psychoactive Performance Igniter
    NF-PRO 100% Pro-Grade Whey Protein

    Old Navy
    •   
       

  6. Step Load Progression - Week 4, Day 3


    Friday, April 1, 2011

    Two Weeks until the 2011 NMA Reach for the Rings Bodybuilding, Figure and Bikini Model Championships, Saegertown, PA, April 16.

    Body Weight: 147.6 Pounds

    Step-Load Progression

    This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels.

    Chest, Shoulders, Triceps and Abs

    Smith Machine Bench Press - 95% of One Set Max weight
    3 x 10 x 150 pounds

    Incline Bench Dumb Bell Flys
    3 x 10 x 47.5 pound dumb bells

    Smith Machine Shoulder Press
    3 x 10 x 75 pounds

    Dumb Bell Lateral Raises
    3 x 10 x 27.5 pound dumb bells

    Dumb Bell Triceps Extensions
    3 x 10 x 32.5 pounds dumb bells

    Dumb Bell Triceps Kick Backs
    3 x 10 x 27.5 pound dumb bell

    Crunches
    200 slow hard reps

    Cardio:
    After training 30 minutes, moderate pace at 70% VO2 Max

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

    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
    K-OTIC Hardcore Psychoactive Performance Igniter
    NF-PRO 100% Pro-Grade Whey Protein

    Old Navy
  7. Hypertrophy Strength Training


    Monday, April 4, 2011

    Two Weeks until the 2011 NMA Reach for the Rings Bodybuilding, Figure and Bikini Model Championships, Saegertown, PA, April 16.

    Body Weight: 147.6 Pounds

    Hypertrophy Strength Training

    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.

    Chest, Shoulders, Triceps and Abs

    Incline Bench Dumb Bell Press
    4 x 4 x 52.5 pound dumb bells

    Flat Bench Dumb Bell Press
    4 x 4 x 60 pound dumb bells

    Wide Grip Lat Pull
    4 x 4 x 165 pounds

    Laterals
    3 x 6 x 17.5 pound dumb bells (side)
    3 x 6 x 17.5 pound dumb bells (bent)

    Triceps Press Downs
    4 x 6 x 70 pounds

    Crunches
    200 slow hard reps

    Cardio:
    After training 30 minutes, moderate pace

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

    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
    K-OTIC Hardcore Psychoactive Performance Igniter
    NF-PRO 100% Pro-Grade Whey Protein

    Old Navy
  8. Hypertrophy Strength Training


    Wednesday, April 6, 2011

    Two Weeks until the 2011 NMA Reach for the Rings Bodybuilding, Figure and Bikini Model Championships, Saegertown, PA, April 16.

    Body Weight: 147.0 Pounds

    Hypertrophy Strength Training

    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.

    Legs, Calves and Abs

    Machine Leg Press
    4 x 4 x 300 pounds

    Smith Machine Squats
    4 x 6 x 200 pounds

    Hack Squats
    4 x 5 x 165 pounds

    Machine Leg Curls
    4 x 5 x 150 pounds

    Machine Leg Extensions
    3 x 4 x 160 pounds

    Seated Machine Calf Raises
    3 x 25 x 150 pounds

    Standing Calf Raises
    3 x 25 x body weight

    Crunches
    200 slow hard reps

    Cardio:
    After training 30 minutes, moderate pace

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

    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
    K-OTIC Hardcore Psychoactive Performance Igniter
    NF-PRO 100% Pro-Grade Whey Protein

    Old Navy
  9. Five Days Out From My 32nd Contest


    Monday, April 11, 2011

    Five days until the 2011 NMA Reach for the Rings Bodybuilding, Figure and Bikini Model Championships, Saegertown, PA, April 16.

    Body Weight: 145.7 Pounds, 6% body fat

    Hypertrophy Strength Training: Chest, Shoulders and Triceps

    Every exercise was performed slowly, with a one count up and three count down pace, emphasizing form and technique.

    Dips
    4 x 4 x body weight + 25 pound plate

    Incline Dumb Bell Flies
    4 x 4 x 42.5 pound dumb bells

    Seated Smith Machine Barbell Shoulder Press
    4 x 4 x 90 pounds

    Close Grip Bench Press
    4 x 4 x 100 pounds

    Triceps Press Down
    4 x 4 x 70 pounds

    Crunches
    200 slow hard reps

    Cardio: Posing Practice
    2 x 20 minute sessions

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

    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
    K-OTIC Hardcore Psychoactive Performance Igniter
    NF-PRO 100% Pro-Grade Whey Protein

    Old Navy
  10. Three Days Until The NMA Reach For The Ring


    Wednesday, April 13, 2011

    Three days until the 2011 NMA Reach for the Rings Bodybuilding, Figure and Bikini Model Championships, Saegertown, PA, April 16.

    Body Weight: 144.5 Pounds, 5.6 % body fat

    Did a full-body shave and ex-foliation this morning to prepare for my first spray tan application this evening.

    Hypertrophy Strength Training: Back and Biceps

    Every exercise was performed slowly, with a one count up and three count down pace, emphasizing form and technique.

    Reverse Grip Barbell Row
    4 x 4 x 125 pounds

    Medium Grip Lats Pull
    4 x 4 x 155 pounds

    Medium Grip Chin Ups
    4 x 6 x body weight

    Barbell Curl
    4 x 4 x 60 pound fixed barbell

    Triceps Press Down
    4 x 4 x 70 pounds

    Dumb Bell Curl
    4 x 6 x 37.5 pound dumb blels

    Crunches
    200 slow and hard

    Cardio: Posing Practice
    2 x 20 minute sessions

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

    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
    K-OTIC Hardcore Psychoactive Performance Igniter
    NF-PRO 100% Pro-Grade Whey Protein

    Old Navy
  11. Getting There Was Half Of The Battle


    Tuesday, April 19, 2011

    2011 NMA The Reach for the Rings Bodybuilding, Figure and Bikini Championships, Saegertown, PA, April 16.

    Body Weight: 145.0 Pounds, Body Fat < 5%

    Personal Results:

    Men's Masters 50+ 2nd Place

    Men's Masters 60+ 2nd Place

    Open Men's Lightweight 1st Place. I had a blast in the Overall Judging and Pose down. The Middleweight won the show. Well deserved.



    Best Poser. I captured my sixth Best Poser Award in the last seven years (I have won Best Poser at age 61, 62, 63, 64, 65 and 67. I didn't compete in a contest that offered a Best Poser Award in my 67th year).

    Getting There Was Half Of The Battle!

    I was scheduled to fly from Birmingham, Alabama to Detroit and on to Pittsburgh at 11 am Friday to arrive at around 2:30. After picking up a rental car, the drive to Saegertown was 90-minutes. Due to crazy weather in the Southeast, my flights were delayed, canceled and changed. I finally arrived in Saegertown at 9:30 Friday night, missing my scheduled 8:30 polygraph drug test. I had called the promoter earlier and she graciously rescheduled me for 8 am Saturday morning. I had a great carb up dinner at a family owned restaurant called Chovy's Italian Casual near the hotel. Yum! The next morning I arrived in time for the toughest polygraph test I've ever taken. The tester was looking for cheaters and asked the same questions several times and in several different ways. At the end, he didn't say anything for 30-seconds and then said, "You passed." Ha, ha. The laugh was mine.

    The show was well run by Lisa and Jon Ketcham and the support staff was top notch. I enjoyed the competition and had a great time on stage.

    The coolest thing for me was personal. Russ Testo, an outstanding posing coach and choreographer, was the Guest Poser for the show and also held a posing clinic for the athletes after Pre-judging. I have worked with Russ on my posing and on six different 90-seconds posing routines. Russ was in the audience when I won my six Best Poser Award, doing a routine that Russ and I developed five-years ago. We enjoyed a post-contest dinner together at the same restaurant I went to on Friday. It was well worth a second visit.

    I got up at 4 am on Sunday to drive to Pittsburgh to catch a 7 am plane home. All my flights were on time and I got home at 9:30 am and made it to Church for the 11 am service, and took my usual seat in the choir. I sing bass.

    My 32nd show was very successful. I placed well, won an Open Weight Class, a Best Poser Award and brought the best conditioned physique I've ever had for a contest. I was pumped.

    I'll be 68 next week. I wonder what my 68th year will bring?

    I took Monday off and returned to training today:

    Hypertrophy Strength Training

    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.

    Chest, Shoulders, Triceps and Abs

    Incline Bench Dumb Bell Press
    2 x 4 x 52.5 pound dumb bells
    2 x 4 x 60.0 pound dumb bells


    Flat Bench Dumb Bell Press
    4 x 6 x 60 pound dumb bells

    Wide Grip Lat Pull
    4 x 4 x 175 pounds

    Laterals
    3 x 6 x 20 pound dumb bells (side)
    3 x 6 x 20 pound dumb bells (bent)

    Triceps Press Downs
    4 x 6 x 70 pounds

    Crunches
    200 slow hard reps

    Cardio:
    After training 30 minutes, moderate pace

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

    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
    K-OTIC Hardcore Psychoactive Performance Igniter
    NF-PRO 100% Pro-Grade Whey Protein

    Old Navy
  12. Back To The Grind. Legs Today.


    Wednesday, April 20, 2011

    Body Weight: 144.5 Pounds

    Hypertrophy Strength Training

    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.

    Legs, Calves and Abs

    Machine Leg Press
    4 x 6 x 300 pounds

    Smith Machine Squats
    4 x 6 x 200 pounds

    Hack Squats
    3 x 6 x 200 pounds

    Machine Leg Curls
    3 x 6 x 170 pounds

    Machine Leg Extensions
    3 x 6 x 170 pounds

    Seated Machine Calf Raises
    3 x 25 x 175 pounds

    Standing Calf Raises
    3 x 25 x body weight

    Crunches
    200 slow hard reps

    Cardio:
    After training 30 minutes, moderate pace

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

    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
    K-OTIC Hardcore Psychoactive Performance Igniter
    NF-PRO 100% Pro-Grade Whey Protein

    Old Navy
  13. Still Ready To Compete


    Friday, April 22, 2011

    Body Weight: 144.0 Pounds, 4.8 % body fat

    Hypertrophy Strength Training: Back and Biceps

    Every exercise was performed slowly, with a one count up and three count down pace, emphasizing form and technique.

    Reverse Grip Barbell Row
    4 x 6 x 125 pounds

    Medium Grip Lats Pull
    4 x 6 x 155 pounds

    Medium Grip Chin Ups
    4 x 6 x body weight

    Barbell Curl
    4 x 6 x 60 pound fixed barbell

    Triceps Press Down
    4 x 6 x 70 pounds

    Dumb Bell Curl
    4 x 6 x 37.5 pound dumb bells

    "Hanging Chad"
    Hanging on a bar for a 90 degree bicep curl without raising or lowering my body. This builds bicep muscles fast.
    1 x 144 pounds x 50 seconds

    Crunches
    200 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

    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
    K-OTIC Hardcore Psychoactive Performance Igniter
    NF-PRO 100% Pro-Grade Whey Protein

    Old Navy
  14. Hypertrophy Strength Training


    Monday, April 25, 2011

    Body Weight: 145.2 Pounds

    I had a nice Easter weekend with my family. I ate more than usual, but didn't go crazy. I even skipped desert. I'm not a martyr, but it took a lot of diet and training since January to get me to my best physique ever for a contest and I just want to hold on to it for awhile. LOL

    Hypertrophy Strength Training

    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.

    Chest, Shoulders, Triceps and Abs

    Incline Bench Dumb Bell Press
    4 x 6 x 52.5 pound dumb bells

    Flat Bench Dumb Bell Press
    4 x 6 x 60 pound dumb bells

    Wide Grip Lat Pull
    4 x 6 x 175 pounds

    Laterals
    3 x 6 x 22.5 pound dumb bells

    Extensions
    3 x 6 x 22.5 pound dumb bells

    Triceps Press Downs
    4 x 6 x 70 pounds

    Crunches
    200 slow hard reps

    Cardio:
    After training 30 minutes, moderate pace

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

    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
    K-OTIC Hardcore Psychoactive Performance Igniter
    NF-PRO 100% Pro-Grade Whey Protein

    Old Navy
  15. Hypertrophy Strength Training


    Wednesday, April 27, 2011

    Body Weight: 143.3 Pounds, 4.8 % body fat

    Hypertrophy Strength Training: Back and Biceps

    Every exercise was performed slowly, with a one count up and three count down pace, emphasizing form and technique.

    Reverse Grip Barbell Row
    4 x 6 x 125 pounds

    Medium Grip Lats Pull
    4 x 6 x 155 pounds

    Medium Grip Chin Ups
    4 x 6 x body weight

    Barbell Curl
    4 x 6 x 60 pound fixed barbell

    Dumb Bell Curl
    4 x 6 x 37.5 pound dumb bells

    "Hanging Chad"
    Hanging on a bar for a 90 degree isometric bicep curl without raising or lowering my body. This builds bicep muscle peek.
    1 x 143.5 pounds x 60 seconds

    Crunches
    200 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

    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
    K-OTIC Hardcore Psychoactive Performance Igniter
    NF-PRO 100% Pro-Grade Whey Protein

    Old Navy
  16. Setting a Goal for Wellness and Fitness


    Today is my 68th birthday.

    Today I achieved my yearly goal to be in the best shape of my life on my birthday. It all started when I turned 50 back in 1993. Then I was out of shape, out of breath, and physically unfit. I was a mess. My wake up call came when I went for my annual US Navy physical exam soon after my 50th birthday. I held the rank of Commander, the same as an Army, Air Force and Marine Corps Lieutenant Colonel. The navy corpsman who administered the exam told me I was generally OK, but I did have some disturbing symptoms of diabetes. At the conclusion of the physical he said I was to be classified as a pre-diabetic. That news got my attention because my dad and granddad both died at early ages from complications of diabetes. I didnít want to go that route so I began a diet and weight training regimen to lose weight, add muscle and strength and to help me live a proper wellness and fitness lifestyle.


    18 years later, I am still classified as pre-diabetic but I donít have diabetes. I have managed, with my healthy diet and weight training regimen, to stave off the onset of that very bad disease that strikes so many men and women at all ages. In 2003, I retired from the US Navy as a Captain, the same rank as a full Colonel in the other armed services. I have a great retirement job. I am the full-time Fitness Director at a large branch of the YMCA in Birmingham, Alabama. I spend eight hours-a-day five days-a-week in a gym.


    Each year, on my birthday, I take a hard look at my wellness and fitness to see where I am. I then set a goal to be in the best shape of my life on my next birthday. So far, each year since 1993, I have achieved that goal.

    I entered my first bodybuilding competition in 2005 at age 61. On Saturday, April 16, 2011, I competed for the 32nd time and brought home four trophies, two in the Masters Classes, one in the Open class and my sixth Best Poser award. I weighed 145 pounds and carried less than 5% body fat.

    I will be better by next April 28th. Thatís a promise Iím making to my self.

    Scott ďOld NavyĒ

  17. Friday, April 29, 2011

    The first day of my GOAL to be in the best shape of my life on my next birthday, a year from now.

    Body Weight: 145.0 Pounds

    Hypertrophy Strength Training: Chest, Shoulders and Triceps

    Every exercise was performed slowly, with a one count up and three count down pace, emphasizing form and technique.

    Dips
    4 x 6 x body weight + 25 pound plate

    Incline Dumb Bell Flies
    4 x 6 x 42.5 pound dumb bells

    Seated Smith Machine Barbell Shoulder Press
    4 x 6 x 90 pounds

    Close Grip Bench Press
    4 x 6 x 100 pounds

    Triceps Press Down
    4 x 6 x 70 pounds

    Crunches
    200 slow hard reps

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

    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
    K-OTIC Hardcore Psychoactive Performance Igniter
    NF-PRO 100% Pro-Grade Whey Protein

    Old Navy
  18. Hypertrophy Strength Training


    Wednesday, May 4, 2011

    Body Weight: 144.5 Pounds

    Hypertrophy Strength Training: Chest, Shoulders and Triceps

    Every exercise was performed slowly, with a one count up and three count down pace, emphasizing form and technique.

    Dips
    4 x 6 x body weight + 25 pound plate

    Incline Dumb Bell Flies
    4 x 6 x 45 pound dumb bells

    Seated Smith Machine Barbell Shoulder Press
    4 x 6 x 95 pounds

    Close Grip Bench Press
    4 x 6 x 110 pounds

    Triceps Press Down
    4 x 6 x 70 pounds

    Crunches
    200 slow hard reps

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

    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
    K-OTIC Hardcore Psychoactive Performance Igniter
    NF-PRO 100% Pro-Grade Whey Protein

    Old Navy
  19. Hypertrophy Strength Training


    Friday, May 6, 2011

    Body Weight: 143.3 Pounds

    Hypertrophy Strength Training: Back and Biceps

    Every exercise was performed slowly, with a one count up and three count down pace, emphasizing form and technique.

    Reverse Grip Barbell Row
    4 x 8 x 125 pounds

    Medium Grip Lats Pull
    4 x 8 x 155 pounds

    Medium Grip Chin Ups
    4 x 8 x body weight

    Barbell Curl
    4 x 8 x 60 pound fixed barbell

    Dumb Bell Curl
    4 x 8 x 37.5 pound dumb bells

    "Hanging Chad"
    Hanging on a bar for a 90 degree isometric bicep curl without raising or lowering my body. This builds bicep muscle peek.
    1 x 143.5 pounds x 70 seconds

    Crunches
    200 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

    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
    K-OTIC Hardcore Psychoactive Performance Igniter
    NF-PRO 100% Pro-Grade Whey Protein

    Old Navy
  20. Hypertrophy Strength Training


    Monday, May 9, 2011

    Body Weight: 146.5 Pounds (+ 2 pounds for Mother's Day Weekend)

    Hypertrophy Strength Training

    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.

    Legs, Calves and Abs

    Machine Leg Press
    4 x 8 x 360 pounds

    Smith Machine Squats
    4 x 8 x 200 pounds

    Hack Squats
    3 x 8 x 200 pounds

    Machine Leg Curls
    3 x 8 x 170 pounds

    Machine Leg Extensions
    3 x 8 x 170 pounds

    Seated Machine Calf Raises
    3 x 25 x 175 pounds

    Standing Calf Raises
    3 x 25 x body weight

    "Hanging Chad"
    Hanging on a bar for a 90 degree isometric bicep curl without raising or lowering my body. This builds bicep muscle peek.
    1 x 146.5 pounds x 80 seconds

    Crunches
    200 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

    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
    K-OTIC Hardcore Psychoactive Performance Igniter
    NF-PRO 100% Pro-Grade Whey Protein

    Old Navy
  21. Hypertrophy Strength Training


    Wednesday, May 4, 2011

    Body Weight: 144.5 Pounds

    Hypertrophy Strength Training: Chest, Shoulders and Triceps

    Every exercise was performed slowly, with a one count up and three count down pace, emphasizing form and technique.

    Dips
    4 x 6 x body weight + 25 pound plate

    Incline Dumb Bell Flies
    4 x 6 x 45 pound dumb bells

    Seated Smith Machine Barbell Shoulder Press
    4 x 6 x 95 pounds

    Close Grip Bench Press
    4 x 6 x 110 pounds

    Triceps Press Down
    4 x 6 x 70 pounds

    Crunches
    200 slow hard reps

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

    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
    K-OTIC Hardcore Psychoactive Performance Igniter
    NF-PRO 100% Pro-Grade Whey Protein

    Old Navy
  22. Hypertrophy Strength Training


    Friday, May 13, 2011

    Body Weight: 145.0 Pounds, < 5 % body fat

    Hypertrophy Strength Training: Back and Biceps

    Every exercise was performed slowly, with a one count up and three count down pace, emphasizing form and technique.

    Reverse Grip Barbell Row
    4 x 8 x 125 pounds

    Medium Grip Lats Pull
    4 x 8 x 155 pounds

    Medium Grip Chin Ups
    4 x 8 x body weight

    Barbell Curl
    4 x 8 x 60 pound fixed barbell

    Dumb Bell Curl
    4 x 8 x 37.5 pound dumb bells

    "Hanging Chad"
    Hanging on a bar for a 90 degree isometric hold bicep curl without raising or lowering my body. This builds bicep muscle peek.
    1 x 145.0 pounds x 75 seconds

    Crunches
    200 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

    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
    K-OTIC Hardcore Psychoactive Performance Igniter
    NF-PRO 100% Pro-Grade Whey Protein

    Old Navy
  23. Hypertrophy Strength Training


    Monday, May 16, 2011

    Body Weight: 145.0 Pounds

    Hypertrophy Strength Training

    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.

    Chest, Shoulders, Triceps and Abs

    Incline Bench Dumb Bell Press
    4 x 8 x 52.5 pound dumb bells

    Flat Bench Dumb Bell Press
    4 x 8 x 60 pound dumb bells

    Wide Grip Lat Pull
    4 x 8 x 175 pounds

    Laterals
    3 x 8 x 22.5 pound dumb bells

    Extensions
    3 x 8 x 22.5 pound dumb bells

    Triceps Press Downs
    4 x 8 x 70 pounds

    Crunches
    200 slow hard reps

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

    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
    K-OTIC Hardcore Psychoactive Performance Igniter
    NF-PRO 100% Pro-Grade Whey Protein

    Old Navy
  24. Hypertrophy Strength Training


    Wednesday May 18, 2011

    Body Weight: 143.7 Pounds

    Hypertrophy Strength Training: Back and Biceps

    Every exercise was performed slowly, with a one count up and three count down pace, emphasizing form and technique.

    Reverse Grip Barbell Row
    4 x 8 x 135 pounds

    Medium Grip Lats Pull
    4 x 8 x 160 pounds

    Medium Grip Chin Ups
    4 x 8 x body weight

    Barbell Curl
    4 x 6 x 67 pound fixed barbell

    Dumb Bell Curl
    4 x 8 x 37.5 pound dumb bells

    "Hanging Chad"
    Hanging on a bar for a 90 degree isometric bicep curl without raising or lowering my body. This builds bicep muscle peek.
    1 x 143.7 pounds x 80 seconds

    Crunches
    200 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

    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
    K-OTIC Hardcore Psychoactive Performance Igniter
    NF-PRO 100% Pro-Grade Whey Protein

    Old Navy
  25. Hypertrophy Strength Training


    Friday, May 20, 2011

    I didn't do my own workout until noon today. Usually I train between 7:30 - 8:45 AM. Instead, at 7 AM I trained two Bikini Model ladies I am helping with their contest prep for my July 9 show in Birmingham. I took Lindsey and Tangie through a full-body workout to show them proper form, technique, pace, breathing and variety of exercises. We had fun. After our workout, the ladies decided they wanted more so I will train them as Buddies two times-a-week at 5 PM until the contest. I love my job.

    Body Weight: 146.0 Pounds

    Hypertrophy Strength Training

    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.

    Legs, Calves and Abs

    Machine Leg Press
    4 x 8 x 360 pounds

    Smith Machine Squats
    4 x 8 x 200 pounds

    Hack Squats
    3 x 8 x 200 pounds

    Machine Leg Curls
    4 x 8 x 170 pounds

    Machine Leg Extensions
    4 x 8 x 170 pounds

    Seated Machine Calf Raises
    3 x 25 x 175 pounds

    Standing Calf Raises
    3 x 25 x body weight

    Crunches
    200 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

    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
    K-OTIC Hardcore Psychoactive Performance Igniter
    NF-PRO 100% Pro-Grade Whey Protein

    Old Navy
  •   

      
     

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