Old Navy's Quest to be Bigger, Badder & Better in 2010 - AnabolicMinds.com - Page 10

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

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  1. Registered User
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    Dirty Dozen's


    Wednesday, March 21, 2012

    Body Weight: 158.0 Pounds

    Dirty Dozen's

    After a couple of warm up sets on lower weights, we did three set of 12-reps of several legs and calves exercises.

    Legs, Calves and Abs

    Machine Leg Press
    3 x 12 x 270 pounds

    Hack Squats
    3 x 12 x 125 pounds

    Machine Leg Curls
    3 x 12 x 125 pounds

    Machine Leg Extensions
    3 x 12 x 120 pounds

    Machine Adductors
    3 x 12 x 85 pounds

    Machine Abductors
    3 x 12 x 85 pounds

    Seated Machine Calf Raises
    3 x 24 x 110 pounds

    Standing Calf Raises
    3 x 24 x body weight

    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

  2. Registered User
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    Stats
    5'7"  150 lbs.
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    Rep Power
    1101

    Dirty Dozen's


    Friday, March 23, 2012

    Body Weight: 157.4 Pounds

    Dirty Dozen's

    After a couple of light warm up sets, three sets of 12 reps of several exercises lifting as heavy and slowly as you can.

    Back, Shoulders and Biceps

    Machine Lat Pull Down
    3 x 12 x 130 pounds

    Machine Low Row
    3 x 12 x 140 pounds

    Military Press
    3 x 12 x 60 pound fixed barbell

    Bent Over Dumb Bell Rows
    3 x 12 x 55 pound dumb bells

    Dumb Bell Bicep Curls
    3 x 12 x 25 pound dumb bells

    Olympic Barbell Curl - Slow Reps
    3 x 12 x 45 pounds

    Crunches
    200 slow and hard - two sets of 100

    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. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
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    Rep Power
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    Crazy Eights


    Monday, March 26, 2012

    Body Weight: 157.4 Pounds.

    I'm still training in a non-contest prep, normal off-season maintenance mode so my weight loads are fairly constant week-to-week.

    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

    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
    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
    •   
       

  4. Registered User
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    5'7"  150 lbs.
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    Dirty Dozen's


    Wednesday, March 28, 2012

    Body Weight: 155.8 Pounds - Started a cutting diet.

    Dirty Dozens

    After a couple of warm up sets on lower weights, we did three set of 12-reps of several legs and calves exercises.

    Legs, Calves and Abs

    Machine Leg Press
    3 x 12 x 300 pounds

    Hack Squats
    3 x 12 x 130 pounds

    Machine Leg Curls
    3 x 12 x 130 pounds

    Machine Leg Extensions
    3 x 12 x 125 pounds

    Machine Adductors
    3 x 12 x 85 pounds

    Machine Abductors
    3 x 12 x 85 pounds

    Seated Machine Calf Raises
    3 x 24 x 115 pounds

    Standing Calf Raises
    3 x 24 x body weight

    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
  5. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
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    71
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    1,406
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    Rep Power
    1101

    Dirty Dozen's


    Friday, March 30, 2012

    Body Weight: 155.4 Pounds

    Dirty Dozen's

    After a couple of light warm up sets, three sets of 12 reps of several exercises lifting as heavy and slowly as you can.

    Back, Shoulders and Biceps

    Machine Lat Pull Down
    3 x 12 x 135 pounds

    Machine Low Row
    3 x 12 x 145 pounds

    Military Press
    3 x 12 x 60 pound fixed barbell

    Bent Over Dumb Bell Rows
    3 x 12 x 55 pound dumb bells

    Dumb Bell Bicep Curls
    3 x 12 x 27.5 pound dumb bells

    Olympic Barbell Curl - Slow Reps
    3 x 12 x 45 pounds

    Crunches
    200 slow and hard - two sets of 100

    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. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
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    1,406
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    Rep Power
    1101

    Crazy Eights


    Monday, April 2, 2012

    Body Weight: 157.4 Pounds. Bad weekend for eating, I added back two pounds that I had lost.

    I'm still training in a non-contest prep, normal off-season maintenance mode so my weight loads are fairly constant week-to-week.

    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

    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
    2 x 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
  7. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
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    71
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    1,406
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    Rep Power
    1101

    Dirty Dozen's


    Wednesday, April 4, 2012

    Body Weight: 155.6 Pounds - Back to where I was last Wednesday.

    Dirty Dozens

    After a couple of warm up sets on lower weights, we did three set of 12-reps of several legs and calves exercises.

    Legs, Calves and Abs

    Machine Leg Press
    3 x 12 x 350 pounds

    Hack Squats
    3 x 12 x 135 pounds

    Machine Leg Curls
    3 x 12 x 130 pounds

    Machine Leg Extensions
    3 x 12 x 130 pounds

    Machine Adductors
    3 x 12 x 90 pounds

    Machine Abductors
    3 x 12 x 90 pounds

    Seated Machine Calf Raises
    3 x 24 x 115 pounds

    Standing Calf Raises
    3 x 24 x body weight

    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
  8. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
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    71
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    1,406
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    Rep Power
    1101

    20 Somethings Endurance Training


    Monday, April 9, 2012

    Body Weight: 158.0 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 135 pounds

    Machine Low Row
    1 x 20 x 130 pounds

    Military Press
    1 x 20 x 70 pound fixed barbell

    Bent Over Dumb Bell Rows
    1 x 20 x 50 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
    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
  9. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
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    1,406
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    Rep Power
    1101

    20 Somethings Endurance Training


    Wednesday, April 11, 2012

    Body Weight: 157.0 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 120 pounds

    Machine Adductors
    1 x 20 x 90 pounds

    Machine Abductors
    1 x 20 x 90 pounds

    Seated Machine Calf Raises
    3 x 25 x 100 pounds

    Standing Calf Raises
    3 x 25 x body weight

    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
  10. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
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    Rep Power
    1101

    Crazy Eights


    Friday, April 13, 2012

    Body Weight: 156.8 Pounds.

    I'm training in a non-contest prep, normal off-season maintenance mode so my training weight loads are fairly constant week-to-week.

    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

    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
    2 x 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
  11. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
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    1,406
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    Rep Power
    1101

    20 Somethings Endurance Training


    Monday, April 16, 2012

    Body Weight: 158.0 Pounds.

    I'm training in a non-contest prep, normal off-season maintenance mode so my training weight loads are fairly constant week-to-week.

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

    Chest and Triceps.

    Incline Bench Dumb Bell Press
    1 x 20 x 50 pound dumb bells

    Flat Bench Dumb Bell Press
    1 x 20 x 55 pound dumb bells

    Flat Bench Dumb Bell Flies
    1 x 20 x 32.5 pound dumb bells

    Machine Bench Press
    1 x 20 x 165 pounds

    Machine Cable Flies
    1 x 20 x 70 pounds

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

    Flat Bar Triceps Press Down
    1 x 20 x 55 pounds

    Rope Triceps Pull Down
    1 x 20 x 40 pounds

    Crunches
    2 x 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
  12. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
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    1,406
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    Rep Power
    1101

    20 Somethings Endurance Training


    Thursday, April 19, 2012

    Body Weight: 158.0 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 120 pounds

    Machine Adductors
    1 x 20 x 90 pounds

    Machine Abductors
    1 x 20 x 90 pounds

    Seated Machine Calf Raises
    3 x 25 x 100 pounds

    Standing Calf Raises
    3 x 25 x body weight

    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
  13. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
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    Age
    71
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    1,406
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    Rep Power
    1101

    Crazy Eights and TRX Suspension Training


    Friday, April 20, 2012

    Body Weight: 158.0 Pounds

    Crazy Eights and TRX Suspension Training

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 158.0 pounds

    Machine Lat Pull Down
    3 x 8 x 145 pounds

    Machine Low Row
    3 x 8 x 165 pounds

    Military Press
    3 x 8 x 70 pound fixed barbell

    Bench Lat Pulls
    3 x 8 x 65 pound dumb bell

    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
  14. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
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    1,406
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    0
    Rep Power
    1101

    20 Somethings Endurance Training


    Monday, April 23, 2012

    Body Weight: 158.4 Pounds.

    I'm training in a non-contest prep, normal off-season maintenance mode so my training weight loads are fairly constant week-to-week.

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

    Chest and Triceps.

    Incline Bench Dumb Bell Press
    1 x 20 x 52.5 pound dumb bells

    Flat Bench Dumb Bell Press
    1 x 20 x 55.0 pound dumb bells

    Flat Bench Dumb Bell Flies
    1 x 20 x 32.5 pound dumb bells

    Machine Bench Press
    1 x 20 x 165 pounds

    Machine Cable Flies
    1 x 20 x 75 pounds

    V-Bar Triceps Press Down
    1 x 20 x 55 pounds

    Flat Bar Triceps Press Down
    1 x 20 x 60 pounds

    Rope Triceps Pull Down
    1 x 20 x 45 pounds

    Crunches
    2 x 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

  15. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
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    1,406
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    Taking Stock


    Thursday, April 27, 2012

    Taking Stock

    Every year on my Birthday, I take stock of where I am in terms of health and physical fitness. And, I always set a goal to be better on my next Birthday than I am on this one. Tomorrow I will be 69 years-old.

    While I don't have any plans to enter my 41st bodybuilding competition this year, I am setting a goal on my Birthday to stay in shape and to start a serious contest prep about 15 weeks before I turn 70, when I'll look for a contest featuring a Men's Masters 70+ Class to enter before I then hang up my posing suit for good.

    Thanks for all your support and encouragement during my past seven years of competitive bodybuilding. I love our Sport.

    Regards,

    Old Navy
  16. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
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    71
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    Rep Power
    1101

    Heavy Sixes


    Monday, April 30, 2012

    Body Weight: 160.0 Pounds. Birthday weekend, what can I say?

    Heavy Sixes. Several six-rep sets, lifting slowly and as heavy as I can.

    Chest and Triceps.

    Incline Bench Dumb Bell Press
    1 x 6 x 45 pound dumb bells
    1 x 6 x 50 pound dumb bells
    1 x 6 x 55 pound dumb bells

    Flat Bench Dumb Bell Press
    1 x 6 x 50 pound dumb bells
    1 x 6 x 55 pound dumb bells
    1 x 6 x 60 pound dumb bells

    Decline Bench Press
    1 x 6 fixed 70 pound bar bell
    1 x 6 fixed 80 pound bar bell
    1 x 6 fixed 90 pound bar bell

    Cable Machine Fly
    1 x 6 x 60 pounds
    1 x 6 x 65 pounds
    1 x 6 x 70 pounds

    V-Bar Triceps Press Down
    1 x 6 x 55 pounds
    1 x 6 x 60 pounds
    1 x 6 x 65 pounds

    Flat Bar Triceps Press Down
    1 x 6 x 60 pounds
    1 x 6 x 65 pounds
    1 x 6 x 70 pounds

    Reverse Grip Triceps Press Down
    1 x 6 x 50 pounds
    1 x 6 x 55 pounds
    1 x 6 x 60 pounds

    Crunches
    2 x 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
  17. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0
    Rep Power
    1101

    20 Somethings Endurance Training


    Wednesday, May 2, 2012

    Body Weight: 159.0 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 275 pounds

    Hack Squats
    1 x 20 x 145 pounds

    Machine Leg Curls
    1 x 20 x 140 pounds

    Machine Leg Extensions
    1 x 20 x 125 pounds

    Machine Adductors
    1 x 20 x 95 pounds

    Machine Abductors
    1 x 20 x 95 pounds

    Seated Machine Calf Raises
    3 x 25 x 110 pounds

    Standing Calf Raises
    3 x 25 x body weight

    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
  18. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0
    Rep Power
    1101

    Crazy Eights and TRX Suspension Training


    Friday, May 4, 2012

    Body Weight: 158.0 Pounds

    Crazy Eights and TRX Suspension Training

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 158.0 pounds

    Machine Lat Pull Down
    3 x 8 x 145 pounds

    Machine Low Row
    3 x 8 x 165 pounds

    Military Press
    3 x 8 x 70 pound fixed barbell

    Bench Lat Pulls
    3 x 8 x 65 pound dumb bell

    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
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    20 Somethings Endurance Training


    Wednesday, May 16, 2012

    Body Weight: 158.0 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 285 pounds


    Hack Squats
    1 x 20 x 155 pounds


    Machine Leg Curls
    1 x 20 x 150 pounds


    Machine Leg Extensions
    1 x 20 x 135 pounds


    Machine Adductors
    1 x 20 x 100 pounds


    Machine Abductors
    1 x 20 x 100 pounds


    Seated Machine Calf Raises
    3 x 25 x 115 pounds


    Standing Calf Raises
    3 x 25 x body weight


    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
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    1101

    Crazy Eights


    Friday, May 18, 2012

    Body Weight: 156.0 Pounds

    Crazy Eights

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 156.0 pounds

    Machine Lat Pull Down
    3 x 8 x 145 pounds

    Machine Low Row
    3 x 8 x 165 pounds

    Military Press
    3 x 8 x 70 pound fixed barbell

    Bench Lat Pulls
    3 x 8 x 65 pound dumb bell

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

    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
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    5'7"  150 lbs.
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    Crazy Eights


    Monday, May 21, 2012

    Body Weight: 158.0 Pounds.

    I'm training in a non-contest prep, normal off-season maintenance mode so my training weight loads are fairly constant week-to-week.

    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 50 pound dumb bells

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

    Flat Bench Dumb Bell Flies
    3 x 8 x 42.5 pound dumb bells

    Machine Bench Press
    3 x 8 x 165 pounds

    Machine Cable Flies
    3 x 8 x 65 pounds

    V-Bar Triceps Press Down
    3 x 8 x 50 pounds

    Flat Bar Triceps Press Down
    3 x 8 x 55 pounds

    Rope Triceps Pull Down
    3 x 8 x 40 pounds

    Crunches
    2 x 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
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    BBB is offline
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    Old Navy,

    I have been following you're posts for quite a while. You are very dilligent in your training. I notice that you primarily use volume training techniques. Have you ever given DC training a try. I'm currently 63 and have been stuck at 185 lbs for about 5-6 years. I recently switched from volume training to DC and started gaining again.
  23. Registered User
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    Quote Originally Posted by BBB View Post
    Old Navy,

    I have been following you're posts for quite a while. You are very dilligent in your training. I notice that you primarily use volume training techniques. Have you ever given DC training a try. I'm currently 63 and have been stuck at 185 lbs for about 5-6 years. I recently switched from volume training to DC and started gaining again.
    Thanks for your message. I am the full-time Fitness Director at a large branch of the YMCA in Birmingham, Alabama. I spend more than 8 hours a day in the gym. In addition to my own workouts, when I lift heavy, medium and light weights, I spend a lot of time personal training where I rack and unrack weights, hand dumb bells to my clients and demonstrate proper form and technique. During the course of a day, I lift a lot of weight. I am in an off-season maintenance mode with no plans to do a contest prep for myself anytime soon.
  24. Registered User
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    1101

    Black Jack - 21


    Wednesday, May 23, 2012

    Body Weight: 156.4 Pounds

    Black Jack - 21

    After a couple of warm up sets on lower weights, we did three sets of 7-reps of several legs and calves exercises.

    Legs, Calves and Abs

    Machine Leg Press
    3 x 7 x 300 pounds

    Hack Squats
    3 x 7 x 165 pounds

    Machine Leg Curls
    3 x 7 x 155 pounds

    Machine Leg Extensions
    3 x 7 x 130 pounds

    Machine Adductors
    3 x 7 x 100 pounds

    Machine Abductors
    3 x 7 x 100 pounds

    Seated Machine Calf Raises
    3 x 21 x 115 pounds

    Standing Calf Raises
    3 x 21 x body weight

    Crunches
    121 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. Registered User
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    5'7"  150 lbs.
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    Crazy Eights


    Friday, May 25, 2012

    I will be in Montgomery, Alabama this weekend to host the 14th Annual Capital Classic Bodybuilding, Figure and Bikini Pro Am Championships. The Promoters expect more than 75 amateur and pro competitors. It should be a fun event.

    Body Weight: 156.0 Pounds

    Crazy Eights

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 156.0 pounds

    Machine Lat Pull Down
    3 x 8 x 150 pounds

    Machine Low Row
    3 x 8 x 160 pounds

    Military Press
    3 x 8 x 70 pound fixed barbell

    Bench Lat Pulls
    3 x 8 x 65 pound dumb bell

    Dumb Bell Bicep Curls
    3 x 8 x 30 pound dumb bells

    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
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    5'7"  150 lbs.
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    Crazy Eights


    Monday, May 28, 2012

    Memorial Day


    As a retired U. S. Navy Captain, I thank all of you for your support of our fighting men and women serving our Nation around the world.

    Body Weight: 157.0 Pounds.

    I'm training in a non-contest prep, normal off-season maintenance mode so my training weight loads are fairly constant week-to-week.

    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 45 pound dumb bells

    Machine Bench Press
    3 x 8 x 165 pounds

    Machine Cable Flies
    3 x 8 x 65 pounds

    V-Bar Triceps Press Down
    3 x 8 x 55 pounds

    Flat Bar Triceps Press Down
    3 x 8 x 60 pounds

    Rope Triceps Pull Down
    3 x 8 x 40 pounds

    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
  27. Registered User
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    5'7"  150 lbs.
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    Rep Power
    1101

    Blackjack - 21's


    Wednesday, May 30, 2012

    Body Weight: 158.0 Pounds

    Black Jack - 21

    After a couple of warm up sets on lower weights, we did three sets of 7-reps of several legs and calves exercises.

    Legs, Calves and Abs

    Machine Leg Press
    3 x 7 x 300 pounds

    Hack Squats
    3 x 7 x 165 pounds

    Machine Leg Curls
    3 x 7 x 155 pounds

    Machine Leg Extensions
    3 x 7 x 130 pounds

    Machine Adductors
    3 x 7 x 100 pounds

    Machine Abductors
    3 x 7 x 100 pounds

    Seated Machine Calf Raises
    3 x 21 x 115 pounds

    Standing Calf Raises
    3 x 21 x body weight

    Crunches
    121 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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    5'7"  150 lbs.
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    Rep Power
    1101

    Crazy Eights


    Friday, June 1, 2012

    Body Weight: 157.0 Pounds

    Crazy Eights

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 157.0 pounds

    Machine Lat Pull Down
    3 x 8 x 150 pounds

    Machine Low Row
    3 x 8 x 160 pounds

    Military Press
    3 x 8 x 70 pound fixed barbell

    Bench Lat Pulls
    3 x 8 x 65 pound dumb bell

    Dumb Bell Bicep Curls
    3 x 8 x 30 pound dumb bells

    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. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
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    71
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    Rep Power
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    Crazy Eights


    Monday, June 4, 2012

    Body Weight: 157.4 Pounds.

    I'm training in a non-contest prep, normal off-season maintenance mode so my training weight loads are fairly constant week-to-week.

    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 45 pound dumb bells

    Machine Bench Press
    3 x 8 x 165 pounds

    Machine Cable Flies
    3 x 8 x 65 pounds

    V-Bar Triceps Press Down
    3 x 8 x 55 pounds

    Flat Bar Triceps Press Down
    3 x 8 x 60 pounds

    Rope Triceps Pull Down
    3 x 8 x 40 pounds

    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
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    5'7"  150 lbs.
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    Rep Power
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    Black Jack - 21


    Wednesday, June 6 , 2012

    Body Weight: 156.4 Pounds - looking a few pounds, finally.

    Black Jack - 21

    After a couple of warm up sets on lower weights, we did three sets of 7-reps of several legs and calves exercises.

    Legs, Calves and Abs

    Machine Leg Press
    3 x 7 x 300 pounds

    Hack Squats
    3 x 7 x 165 pounds

    Machine Leg Curls
    3 x 7 x 155 pounds

    Machine Leg Extensions
    3 x 7 x 130 pounds

    Machine Adductors
    3 x 7 x 100 pounds

    Machine Abductors
    3 x 7 x 100 pounds

    Seated Machine Calf Raises
    3 x 21 x 115 pounds

    Standing Calf Raises
    3 x 21 x body weight

    Crunches
    121 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
  31. Registered User
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    5'7"  150 lbs.
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    71
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    Rep Power
    1101

    Cable Chest Flys


    Monday, June 11, 2012

    Body Weight: 156.4 Pounds.

    I'm training in a non-contest prep, normal off-season maintenance mode so my training weight loads are fairly constant week-to-week.

    Chest and Triceps.

    Incline Bench Cable Chest Flys
    3 x 8 x 30 pound cable in each hand

    Flat Bench Cable Chest Flys
    3 x 8 x 30 pound cable in each hand

    Machine Bench Press
    3 x 8 x 165 pounds

    Flat Bench Dumb Bell Triceps Extensions
    3 x 8 x 20 pound dumb bells

    Flat Bench Dumb Bell Triceps Kick Backs
    3 x 8 x 60 pound dumb bells

    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
  32. Registered User
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    5'7"  150 lbs.
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    1,406
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    Rep Power
    1101

    20 Somethings Endurance Training


    Wednesday, June 13, 2012

    Body Weight: 154.8 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 285 pounds

    Hack Squats
    1 x 20 x 155 pounds

    Machine Leg Curls
    1 x 20 x 150 pounds

    Machine Leg Extensions
    1 x 20 x 135 pounds

    Machine Adductors
    1 x 20 x 100 pounds

    Machine Abductors
    1 x 20 x 100 pounds

    Seated Machine Calf Raises
    3 x 25 x 115 pounds

    Standing Calf Raises
    3 x 25 x body weight

    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
  33. Registered User
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    5'7"  150 lbs.
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    Rep Power
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    Crazy Eights


    Friday, June 15, 2012

    Body Weight: 154.8 Pounds

    Crazy Eights

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 154.8 pounds

    Machine Lat Pull Down
    3 x 8 x 150 pounds

    Machine Low Row
    3 x 8 x 160 pounds

    Military Press
    3 x 8 x 70 pound fixed barbell

    Bench Lat Pulls
    3 x 8 x 65 pound dumb bell

    Dumb Bell Bicep Curls
    3 x 8 x 30 pound dumb bells

    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
  34. Registered User
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    5'7"  150 lbs.
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    Rep Power
    1101

    Crazy Eights


    Monday, June 18, 2012

    Body Weight: 156.0 Pounds. Gained a couple of pounds over Father's Day Weekend.

    I'm training in a non-contest prep, normal off-season maintenance mode so my training weight loads are fairly constant week-to-week.

    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 45 pound dumb bells

    Machine Bench Press
    3 x 8 x 165 pounds

    Machine Cable Flies
    3 x 8 x 65 pounds

    V-Bar Triceps Press Down
    3 x 8 x 55 pounds

    Flat Bar Triceps Press Down
    3 x 8 x 60 pounds

    Rope Triceps Pull Down
    3 x 8 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
  35. Registered User
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    5'7"  150 lbs.
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    Rep Power
    1101

    Black Jack - 21


    Wednesday, June 20, 2012

    Body Weight: 156.4 Pounds

    Black Jack - 21

    After a couple of warm up sets on lower weights, we did three sets of 7-reps of several legs and calves exercises.

    Legs, Calves and Abs

    Machine Leg Press
    3 x 7 x 300 pounds

    Hack Squats
    3 x 7 x 165 pounds

    Machine Leg Curls
    3 x 7 x 155 pounds

    Machine Leg Extensions
    3 x 7 x 130 pounds

    Machine Adductors
    3 x 7 x 100 pounds

    Machine Abductors
    3 x 7 x 100 pounds

    Seated Machine Calf Raises
    3 x 21 x 115 pounds

    Standing Calf Raises
    3 x 21 x body weight

    Crunches
    121 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
  36. Registered User
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    5'7"  150 lbs.
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    1101

    TRX Suspension Training


    Friday, June 22, 2012

    Body Weight: 156.0 Pounds

    TRX Suspension Training

    60-minutes of full upper body TRX

    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
  37. Registered User
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    5'7"  150 lbs.
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    1101

    Rest Pause


    Monday, June 25, 2012

    Body Weight: 157.0 Pounds.

    Rest Pause

    Chest and Triceps

    In this session, we use a Smith Machine, an incline bench and a flat bench. We position the bench in such a way and adjust the stops on the rails to allow the bar to rest a couple of inches above the chest. We bench press as heavy as we can, resting the bar on the stops for 8-10 seconds after each rep. This allows us to lift heavier without having to hold the weighted bar throughout the set.

    Incline Rest Pause Bench Press
    1 x 8 x 85 pounds
    1 x 8 x 105 pounds
    1 x 8 x 125 pounds


    Flat Rest Pause Bench Press
    1 x 8 x 105 pounds
    1 x 8 x 125 pounds
    1 x 8 x 145 pounds


    Decline Rest Pause Bench Press
    1 x 8 x 85 pounds
    1 x 8 x 105 pounds
    1 x 8 x 125 pounds


    V-Bar Triceps Press Down
    3 x 8 x 55 pounds


    Flat Bar Triceps Press Down
    3 x 8 x 60 pounds


    Flat Bar Reverse Grip Press Down
    3 x 8 x 50 pounds


    Rope Triceps Pull Down
    3 x 8 x 45 pounds


    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
  38. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0
    Rep Power
    1101

    Black Jack - 21


    Wednesday, June 27, 2012

    Body Weight: 157.4 Pounds

    Black Jack - 21

    After a couple of warm up sets on lower weights, we did three sets of 7-reps of several legs and calves exercises.

    Legs, Calves and Abs

    Machine Leg Press
    3 x 7 x 300 pounds

    Hack Squats
    3 x 7 x 165 pounds

    Machine Leg Curls
    3 x 7 x 155 pounds

    Machine Leg Extensions
    3 x 7 x 130 pounds

    Machine Adductors
    3 x 7 x 100 pounds

    Machine Abductors
    3 x 7 x 100 pounds

    Seated Machine Calf Raises
    3 x 21 x 115 pounds

    Standing Calf Raises
    3 x 21 x body weight

    Crunches
    121 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
  39. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0
    Rep Power
    1101

    Crazy Eights


    Friday, June 29, 2012

    Body Weight: 156.0 Pounds.

    I'm training in a non-contest prep, normal off-season maintenance mode so my training weight loads are fairly constant week-to-week.

    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

    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
    2 x 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
  40. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0
    Rep Power
    1101

    TRX Suspension Training


    Monday, July 2, 2012

    Body Weight: 158.0 Pounds

    My training partner is away for the week so I completed a solo 60-minutes full upper body TRX Suspension Training session

    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
  •   

      
     

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