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

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  1. 20 Somethings Endurance Training


    Wednesday, August 3, 2011

    Body Weight: 149 Pounds

    20-Somethings Endurance Training

    After a couple of warm up sets on lower weights, we did one set of 20-reps of several legs and calves exercises.

    Legs, Calves and Abs

    Machine Leg Press
    1 x 20 x 250 pounds

    Hack Squats
    1 x 20 x 135 pounds

    Machine Leg Curls
    1 x 20 x 135 pounds

    Machine Leg Extensions
    1 x 20 x 115 pounds

    Machine Adductors
    1 x 20 x 85 pounds

    Machine Abductors
    1 x 20 x 85 pounds

    Seated Machine Calf Raises
    3 x 25 x 100 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

  2. 20 Somethings Endurance Training


    Friday, August 5, 2011

    Body Weight: 148.0 Pounds

    20 Somethings Endurance Training - Chest and Triceps

    Every exercise was performed slowly, with a one-count up and three-count down pace, emphasizing form and technique. After a couple of light warm-up sets, we did one set of 20 heavy reps for several exercises.

    Seated Machine Bench Press
    1 x 20 x 165 pounds

    Seated Machine Pec Flys
    1 x 20 x 65 pounds

    Incline Dumb Bell Bench Press
    1 x 20 x 45 pound dumb bells

    Flat Dumb Bell Bench Press
    1 x 20 x 47.5 pound dumb bells

    Triceps Pressdown - Bar
    1 x 20 x 60 pounds

    Triceps Pulldown - Rope
    1 x 20 x 45 pounds

    Triceps Pressdown - V-Bar
    1 x 20 x 60 pounds

    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
    •   
       

  3. Crazy Eights


    Monday, August 8, 2011

    Body Weight: 150.0 Pounds

    Crazy Eights - after a couple of light warm up sets, three set of 8 reps of several exercises lifting as heavy as I can for each set.

    Back, Shoulders and Biceps

    Machine Lat Pull Down
    3 x 8 x 115 pounds

    Machine Low Rows
    3 x 8 x 115 pounds

    Military Press
    3 x 8 x 60 pound fixed barbell

    Bent Over Dumb Bell Rows
    3 x 8 x 50 pound dumb bells

    Dumb Bell Bicep Curls
    3 x 8 x 25 pound dumb bells

    Olympic Barbell Curl - Slow Reps
    3 x 8 x 45 pounds

    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
  4. Crazy Eights


    Wednesday, August 10, 2011

    Body Weight: 149 Pounds

    Crazy Eights

    After a couple of warm up sets on lower weights, we did three sets of 8-reps of several legs and calves exercises.

    Legs, Calves and Abs

    Machine Leg Press
    3 x 8 x 300 pounds

    Hack Squats
    3 x 8 x 150 pounds

    Machine Leg Curls
    3 x 8 x 135 pounds

    Machine Leg Extensions
    3 x 8 x 135 pounds

    Machine Adductors
    3 x 8 x 100 pounds

    Machine Abductors
    3 x 8 x 100 pounds

    Seated Machine Calf Raises
    3 x 25 x 110 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
  5. Crazy Eights


    Friday, August 12, 2011

    Body Weight: 149.0 Pounds

    Crazy Eights Weight Training - Chest and Triceps

    After a couple of light warm-up sets, we did three sets of eight heavy reps for several exercises.

    Seated Machine Bench Press
    3 x 8 x 165 pounds

    Seated Machine Pec Flys
    3 x 8 x 70 pounds

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

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

    Triceps Press Down - Bar
    3 x 8 x 60 pounds

    Triceps Pull Down - Rope
    3 x 8 x 50 pounds

    Triceps Press Down - V-Bar
    3 x 8 x 65 pounds

    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
  6. Crazy Eights


    Monday, August 15, 2011

    I'm looking forward to judging the 2011 NGA Trojan Classic Bodybuilding, Figure and Bikini Model Championships on the campus of Troy University in Troy, Alabama on Saturday.

    Body Weight: 150.0 Pounds

    Crazy Eights - after a couple of light warm up sets, three set of 8 reps of several exercises lifting as heavy as I can for each set.

    Back, Shoulders and Biceps

    Machine Lat Pull Down
    3 x 8 x 125 pounds

    Machine Low Rows
    3 x 8 x 125 pounds

    Military Press
    3 x 8 x 60 pound fixed barbell

    Bent Over Dumb Bell Rows
    3 x 8 x 55 pound dumb bells

    Dumb Bell Bicep Curls
    3 x 8 x 27.5 pound dumb bells

    Olympic Barbell Curl - Slow Reps
    3 x 8 x 45 pounds

    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
  7. Crazy Eights


    Monday, August 22, 2011

    I enjoyed my first stint as Head Judge for the 2011 NGA Trojan Classic Bodybuilding, Figure and Bikini Model Championships on the campus of Troy University in Troy, Alabama on Saturday. It was a good show and everyone had a great time. Three of the Athletes earned NGA Pro Cards.

    On Sunday, I attended a full-day TRX Suspension Training Course and am now a Certified TRX Trainer. I purchased a TRX Suspension Trainer through TRX on line today and will begin using the system with my clients as soon as it arrives.

    Body Weight: 150.0 Pounds

    Work out:

    Crazy Eights - after a couple of light warm up sets, three set of 8 reps of several exercises lifting as slowly and heavy as I could for each set.

    Chest and Triceps.

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

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

    Flat Bench Dumb Bell Flies
    3 x 8 x 47.5 pound dumb bells

    Machine Bench Press
    3 x 8 x 175 pounds

    Machine Cable Flies
    3 x 8 x 75 pounds

    V-Bar Triceps Press Down
    3 x 8 x 65 pounds

    Flat Bar Triceps Press Down
    3 x 8 x 65 pounds

    Rope Triceps Pull Down
    3 x 8 x 50 pounds

    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
  8. Legs and Calves


    Wednesday, August 24, 2011

    Body Weight: 149 Pounds

    After a couple of warm up sets on lower weights, we did three sets of 10-reps of several legs and calves exercises.

    Legs, Calves and Abs

    Machine Leg Press
    3 x 10 x 300 pounds

    Hack Squats
    3 x 10 x 150 pounds

    Machine Leg Curls
    3 x 10 x 135 pounds

    Machine Leg Extensions
    3 x 10 x 135 pounds

    Machine Adductors
    3 x 10 x 100 pounds

    Machine Abductors
    3 x 10 x 100 pounds

    Seated Machine Calf Raises
    3 x 25 x 110 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
  9. TRX Suspension Training


    Friday, August 26, 2011

    Body Weight: 148.0 Pounds

    TRX Suspension Training.

    My TRX Suspension Training package arrived in the mail yesterday. I connected it to a Smith Machine at the Y and my training partner and I "learned" how to do some different back and biceps exercises. We like TRX as it does offer solid core training. We will now incorporate TRX into our weight training regimen.

    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
  10. Crazy Eights


    Monday, August 29, 2011

    Body Weight: 149.0 Pounds

    Work out:

    Crazy Eights - after a couple of light warm up sets, three set of 8 reps of several exercises lifting as slowly and heavy as I could for each set.

    Chest and Triceps.

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

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

    Flat Bench Dumb Bell Flies
    3 x 8 x 47.5 pound dumb bells

    Machine Bench Press
    3 x 8 x 175 pounds

    Machine Cable Flies
    3 x 8 x 75 pounds

    V-Bar Triceps Press Down
    3 x 8 x 65 pounds

    Flat Bar Triceps Press Down
    3 x 8 x 65 pounds

    Rope Triceps Pull Down
    3 x 8 x 50 pounds

    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
    •   
       

  11. 20 Somethings Endurance Training


    Wednesday, August 31, 2011

    Body Weight: 147.8 Pounds

    After a couple of warm up sets on lower weights, we did one set of 20 heavy reps of several legs and calves exercises.

    20 Somethings Legs and Calves

    Machine Leg Press
    1 x 20 x 300 pounds

    Hack Squats
    1 x 20 x 160 pounds

    Machine Leg Curls
    1 x 20 x 140 pounds

    Machine Leg Extensions
    1 x 20 x 140 pounds

    Machine Adductors
    1 x 20 x 110 pounds

    Machine Abductors
    1 x 20 x 110 pounds

    Seated Machine Calf Raises
    3 x 25 x 115 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
  12. 20 Somethings Endurance Training


    Friday, September 2, 2011

    Just four more weeks to get ready for my 50th High School Reunion on October 1st. I am going to be in the best shape of my life when I meet my classmates from Long Beach (California) Poly High School, Class of 1961, who are all about my age, 68. Rock and Roll!

    Body Weight: 149.0 Pounds

    20 Somethings - after a couple of light warm up sets, one set of 20 reps of several exercises lifting as heavy as I can for each set.

    Back, Shoulders and Biceps

    Machine Lat Pull Down
    1 x 20 x 115 pounds

    Machine Low Row
    1 x 20 x 115 pounds

    Military Press
    1 x 20 x 60 pound fixed barbell

    Bent Over Dumb Bell Rows
    1 x 20 x 45 pound dumb bells

    Dumb Bell Bicep Curls
    1 x 20 x 25 pound dumb bells

    Olympic Barbell Curl - Slow Reps
    1 x 20 x 45 pounds

    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
  13. Crazy Eights


    Monday, September 5, 2011 Labor Day in the U.S.

    The gym was packed this morning with holiday exercisers. We actually had to wait to use benches. Glad to see so many "healthy" people in the gym.

    Body Weight: 149.0 Pounds

    Work out:

    Crazy Eights - after a couple of light warm up sets, three set of 8 reps of several exercises lifting as slowly and heavy as I could for each set.

    Chest and Triceps.

    Incline Bench Dumb Bell Press
    3 x 8 x 55 pound dumb bells

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

    Flat Bench Dumb Bell Flies
    3 x 8 x 47.5 pound dumb bells

    Machine Bench Press
    3 x 8 x 175 pounds

    Machine Cable Flies
    3 x 8 x 75 pounds

    V-Bar Triceps Press Down
    3 x 8 x 65 pounds

    Flat Bar Triceps Press Down
    3 x 8 x 65 pounds

    Rope Triceps Pull Down
    3 x 8 x 50 pounds

    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. No Power Workout


    Wednesday, September 7, 2011

    Now I know how it feels to live like a farmer in the 1800's, before electricity and other "comfort" services. We lost power at 6 PM on Monday and we still are without it as of this morning. Last night we went to bed at 7:30 pm and tried to read our Kindles by candlelight. We gave up about 8 pm, blew out the candles and went to sleep. In the old days, farmers went to bed around dark and got up at daylight. That's what we are doing. The power company says we might not have power until 10 pm on Saturday. It seems they sent most of their trucks to Vermont to help out there, leaving Alabama with minimum technical support. This morning we threw out everything in the freezer and refrigerator. Luckily, our two daughters live close by and they have power, so we are eating at one of their homes.

    Body Weight: 147.8 Pounds

    Work out:

    I made it to work yesterday and today and used the facilities at the Y to shower. I managed a light legs and calves workout this morning.

    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
  15. TRX Suspension Training


    Friday, September 9, 2011

    We finally got our electricity back at home at around 1:00 pm yesterday, three days after it went out. We had a good night's sleep.

    Body Weight: 147.8 Pounds

    Work out:

    I did a full-body TRX Suspension Training workout today and took my clients through the same. They continue to like TRX and I'm learning how to teach it effectively.

    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. Crazy Eights


    Monday, September 12, 2011

    Body Weight: 149.0 Pounds

    Work out:

    Crazy Eights - after a couple of light warm up sets, three set of 8 reps of several exercises lifting as slowly and heavy as I could for each set.

    Chest and Triceps.

    Incline Bench Dumb Bell Press
    3 x 8 x 57.5 pound dumb bells

    Flat Bench Dumb Bell Press
    3 x 8 x 65 pound dumb bells

    Flat Bench Dumb Bell Flies
    3 x 8 x 52.5 pound dumb bells (tough)

    Machine Bench Press
    3 x 8 x 185 pounds

    Machine Cable Flies
    3 x 8 x 85 pounds

    V-Bar Triceps Press Down
    3 x 8 x 70 pounds

    Flat Bar Triceps Press Down
    3 x 8 x 65 pounds

    Rope Triceps Pull Down
    3 x 8 x 50 pounds

    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
  17. TRX Suspension Training


    Friday, September 16, 2011

    Body Weight: 147.0 Pounds

    One more week until I act as Master of Ceremonies for the 2011 NGA 14th Annual WBFC/Pro & Amateur World Cup Championships at the Gwinnett Performing Arts Center in Duluth, GA. It's my third time MCing this show.

    Two more weeks until I fly from Birmingham, Alabama to Long Beach, California to attend my 50th High School Reunion. I graduated from Long Beach Polytechnic High School in 1961.

    On Wednesday, I attended an all-day training session at the Y. I did a strong legs and calves workout with one of my personal training clients on Thursday and did a good upper body TRX Suspension Training workout today.

    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. Crazy Eights


    Monday, September 19, 2011

    Body Weight: 149.0 Pounds

    Work out:

    Crazy Eights - after a couple of light warm up sets, three set of 8 reps of several exercises lifting as slowly and heavy as I could for each set.

    Chest and Triceps.

    Incline Bench Dumb Bell Press
    3 x 8 x 60 pound dumb bells (tough sets)

    Flat Bench Dumb Bell Press
    3 x 8 x 65 pound dumb bells

    Flat Bench Dumb Bell Flies
    3 x 8 x 52.5 pound dumb bells (tough sets)

    Machine Bench Press
    3 x 8 x 185 pounds

    Machine Cable Flies
    3 x 8 x 85 pounds

    V-Bar Triceps Press Down
    3 x 8 x 70 pounds

    Flat Bar Triceps Press Down
    3 x 8 x 65 pounds

    Rope Triceps Pull Down
    3 x 8 x 50 pounds

    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
  19. 20 Somethings Endurance Training


    Wednesday, September 21, 2011

    Body Weight: 148.0 Pounds

    After a couple of warm up sets on lower weights, we did one set of 20 heavy reps of several legs and calves exercises.

    20 Somethings Legs and Calves

    Machine Leg Press
    1 x 20 x 300 pounds

    Hack Squats
    1 x 20 x 160 pounds

    Machine Leg Curls
    1 x 20 x 140 pounds

    Machine Leg Extensions
    1 x 20 x 140 pounds

    Machine Adductors
    1 x 20 x 110 pounds

    Machine Abductors
    1 x 20 x 110 pounds

    Seated Machine Calf Raises
    3 x 25 x 120 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
  20. Circuit Training


    Friday, September 23, 2011

    Body Weight: 148.0 Pounds

    I'll be in Atlanta tonight preparing for my stint as Master of Ceremonies for the 2011 NGA 14th Annual WBFC/Pro & Amateur World Cup Championships at the Gwinnett Performing Arts Center in Duluth, GA on Saturday. It's my third time MCing this show.

    One week until I fly from Birmingham, Alabama to Long Beach, California to attend my 50th High School Reunion. I graduated from Long Beach Polytechnic High School in 1961.

    Today my training partner (client) and I did a strong back, biceps and shoulders workout using the Hoist circuit and dumb bells.

    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. 20 Somethings Endurance Training


    Monday, September 26, 2011

    Body Weight: 149.0 Pounds

    Work out:

    20 Somethings Endurance Training. After a few warm-up sets, we did one set of 20 reps of several exercises lifting as heavy as we could.

    Chest and Triceps.

    Incline Bench Dumb Bell Press
    1 x 20 x 42.5 pound dumb bells

    Flat Bench Dumb Bell Press
    1 x 20 x 47.5 pound dumb bells

    Flat Bench Dumb Bell Flies
    1 x 20 x 37.5 pound dumb bells (tough set)

    Machine Bench Press
    1 x 20 x 145 pounds

    Machine Cable Flies
    1 x 20 x 75 pounds

    V-Bar Triceps Press Down
    1 x 20 x 50 pounds

    Flat Bar Triceps Press Down
    1 x 20 x 60 pounds

    Rope Triceps Pull Down
    1 x 20 x 40 pounds

    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
  22. 20 Somethings Endurance Training


    Wednesday, September 28, 2011

    Just two more days to get ready for my 50th High School Reunion on October 1st. I am going to be in the best shape of my life when I meet my classmates from Long Beach (California) Poly High School, Class of 1961, who are all about my age, 68. Rock and Roll!

    Body Weight: 147.6 Pounds (Reunion goal is my stage weight, 145 pounds)

    20 Somethings - after a couple of light warm up sets, one set of 20 reps of several exercises lifting as heavy as I can for each set.

    Back, Shoulders and Biceps

    Machine Lat Pull Down
    1 x 20 x 120 pounds

    Machine Low Row
    1 x 20 x 120 pounds

    Military Press
    1 x 20 x 60 pound fixed barbell

    Bent Over Dumb Bell Rows
    1 x 20 x 45 pound dumb bells

    Dumb Bell Bicep Curls
    1 x 20 x 27.5 pound dumb bells

    Olympic Barbell Curl - Slow Reps
    1 x 20 x 50 pounds (tough set)

    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. 20 Somethings Endurance Training


    Tuesday, October 4, 2011

    Body Weight: 149.0 Pounds

    On Friday I did a hard back and biceps workout at the Long Beach (CA) Marriott Hotel where I was staying to attend my 50th high school reunion. Nice well equipped gym.

    Monday's Work out:

    20 Somethings Endurance Training. After a few warm-up sets, we did one set of 20 reps of several exercises lifting as heavy as we could.

    Chest and Triceps.

    Incline Bench Dumb Bell Press
    1 x 20 x 42.5 pound dumb bells

    Flat Bench Dumb Bell Press
    1 x 20 x 47.5 pound dumb bells

    Flat Bench Dumb Bell Flies
    1 x 20 x 37.5 pound dumb bells

    Machine Bench Press
    1 x 20 x 145 pounds

    Machine Cable Flies
    1 x 20 x 75 pounds

    V-Bar Triceps Press Down
    1 x 20 x 50 pounds

    Flat Bar Triceps Press Down
    1 x 20 x 60 pounds

    Rope Triceps Pull Down
    1 x 20 x 40 pounds

    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
  24. 20 Somethings Endurance Training


    Wednesday, October 5, 2011

    Body Weight: 149.0 Pounds

    After a couple of warm up sets on lower weights, we did one set of 20 heavy reps of several legs and calves exercises.

    20 Somethings Legs and Calves

    Machine Leg Press
    1 x 20 x 300 pounds

    Hack Squats
    1 x 20 x 160 pounds

    Machine Leg Curls
    1 x 20 x 150 pounds

    Machine Leg Extensions
    1 x 20 x 140 pounds

    Machine Adductors
    1 x 20 x 110 pounds

    Machine Abductors
    1 x 20 x 110 pounds

    Seated Machine Calf Raises
    3 x 25 x 130 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
  25. Crazy Eights


    Friday, October 7, 2011

    Body Weight: 150.0 Pounds

    Crazy Eights

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 150 pounds

    Machine Lat Pull Down
    3 x 8 x 125 pounds

    Machine Low Row
    3 x 8 x 155 pounds

    Military Press
    3 x 8 x 60 pound fixed barbell

    Bent Over Dumb Bell Rows
    3 x 8 x 50 pound dumb bells

    Dumb Bell Bicep Curls
    3 x 8 x 27.5 pound dumb bells

    Olympic Barbell Curl - Slow Reps
    3 x 8 x 45 pounds

    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
  26. TRX Suspension Training


    Friday, October 14, 2011

    My wife and I are driving from Birmingham to Montgomery, Alabama after work to attend a concert of our favorite rock group, Chicago.

    Body Weight: 150.0 Pounds)


    Full Body Core Work

    We did the complete progression set for each body part of TRX Basic Training. Awesome!

    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
  27. Crazy Eights


    Monday, October 17, 2011

    Body Weight: 153.0 Pounds (Too much coach potato football munchies)

    Work out:

    Crazy Eights - after a couple of light warm up sets, three set of 8 reps of several exercises lifting as slowly and heavy as I could for each set.

    Chest and Triceps.

    Incline Bench Dumb Bell Press
    3 x 8 x 60 pound dumb bells

    Flat Bench Dumb Bell Press
    3 x 8 x 65 pound dumb bells

    Flat Bench Dumb Bell Flies
    3 x 8 x 52.5 pound dumb bells (tough sets)

    Machine Bench Press
    3 x 8 x 185 pounds

    Machine Cable Flies
    3 x 8 x 85 pounds

    V-Bar Triceps Press Down
    3 x 8 x 70 pounds

    Flat Bar Triceps Press Down
    3 x 8 x 65 pounds

    Rope Triceps Pull Down
    3 x 8 x 50 pounds

    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
  28. Crazy Eights and TRX Suspension Training


    Friday, October 21, 2011

    Body Weight: 150.0 Pounds (Back to my playing weight, just in time for coach potato football weekend)

    Crazy Eights and TRX Suspension Training

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 150 pounds

    Machine Lat Pull Down
    3 x 8 x 125 pounds

    Machine Low Row
    3 x 8 x 155 pounds

    Military Press
    3 x 8 x 60 pound fixed barbell

    Bench Lat Pulls
    3 x 8 x 55 pound dumb bells

    Dumb Bell Bicep Curls
    3 x 8 x 27.5 pound dumb bells

    Plus 1/2 hour of TRX Suspension Training hitting back, shoulders and biceps

    Crunches
    100 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

  29. Old Navy,

    Assenior BB'er (62) I've been following your progress. You've been on this samesupplement regime for quite a while now and it doesn't seem like you've made agreat deal of progress from what I can see. Have you thought about tryinganother line of supplements?

  30. Quote Originally Posted by BBB View Post
    Old Navy,

    Assenior BB'er (62) I've been following your progress. You've been on this samesupplement regime for quite a while now and it doesn't seem like you've made agreat deal of progress from what I can see. Have you thought about tryinganother line of supplements?
    Thanks for your interest in my training regimen. I am a small man, 5' 5.6" tall and I weigh 150 pounds and compete at around 145. I am a lightweight. I used to be a bantam weight, competing under 143 when I was an amateur. I have competed 40 times since 2005, have won more than 60 trophies and have earned pro cards in four different natural bodybuilding federations. Six of my 40 contests were Pro shows and I won two, placed 2nd in two and placed 3rd in two. My most recent show was last April in Pennsylvania where I won the Men's Open Lightweight Title. Over the years I have been a sponsored athlete for USP Labs, Beverly International and now AAEFX. My supplements are provided to me at no cost as part of my sponsorship. My goal is not to become huge, that's never going to happen and I don't want it too. But, at age 68, I am stronger, have more muscle, have more energy and have more stamina than I had when I was 40. At our age, we can't grow a lot of new muscle. I am a natural athlete, so I don't use steroids, don't do HRT or TRT, which are all banned in my pro federations (NGA, NPA, WNSO, IDFA-Canada). So for me, my EFX Supplements are helping me do hard work in the gym (I'm also the full-time Fitness Director at a large branch of the YMCA in Birmingham, Alabama) and work with my personal training clients and contest prep clients. I work at the YMCA 50 hours-a-week. It's not always about getting big.

    Regards, Old Navy
    www.BodyBuildingSenior.com
    www.NGAAlabamaOpen.com
  

  
 

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