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

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  1. 20 Somethings


    Monday, May 23, 2011

    Body Weight: 146.2 Pounds

    20 Somethings - Chest and Triceps

    Every exercise was performed slowly, with a one-count up and three-count down pace, emphasizing form and technique. We did 20 reps of one set of each exercise, lifting as heavy as we could.

    Seated Machine Bench Press
    1 x 20 x 160 pounds

    Seated Machine Pec Flys
    1 x 20 x 60 pounds

    Incline Dumb Bell Bench Press
    1 x 20 x 37.5 pound dumb bells

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

    Triceps Pressdown - Bar
    1 x 20 x 55 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

  2. 20 Somethings Endurance Training


    Wednesday May 25, 2011

    Body Weight: 144.2 Pounds

    20 Somethings Endurance Workout

    After a few warm-up sets with light weight, choose a weight that will tax you to complete 20 reps. Lift slowly with a power up and slow decline four-count pace keeping the weight under control throughout the set.

    Legs, Calves and Abs

    Machine Leg Press
    1 x 20 x 270 pounds

    Smith Machine Squats
    1 x 20 x 125 pounds

    Machine Leg Extensions
    1 x 20 x 140 pounds

    Machine Leg Curls
    1 x 20 x 120 pounds

    Machine Adductor
    1 x 20 x 75 pounds

    Machine Abductor
    1 x 20 x 95 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
    •   
       

  3. 20 Somethings Endurance Training


    Friday May 27, 2011

    I'm driving from Birmingham to Montgomery, Alabama this afternoon to judge a show on Saturday, the 2011 SNBF Pro World Olympia and Amateur Capital Classic Bodybuilding and Figure Championship.

    Body Weight: 144.2 Pounds

    20 Somethings Endurance Workout

    After a few warm-up sets with light weight, choose a weight that will tax you to complete 20 reps. Lift slowly with a power up and slow decline four-count pace keeping the weight under control throughout the set.

    Back, Shoulders and Biceps

    Machine Lat Pull Down
    1 x 20 x 150 pounds

    Machine Low Row
    1 x 20 x 175 pounds

    Machine Shoulder Press
    1 x 20 x 160 pounds

    Bent Over Dumb Bell Rows
    1 x 20 x 30 pound dumb bells

    Dumb Bell Bicep Curls
    1 x 20 x 30 pound dumb bells

    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. 20 Somethings Endurance Training


    Monday, May 30, 2011

    I really enjoyed judging the 2011 SNBF Pro World Olympia and Amateur Capital Classic in Montgomery, Alabama on Saturday. We had more than 90 Pro and Amateur competitors. The evening show started at 6 pm and ended at 11:30. A big show making a long day.

    Body Weight: 146.2 Pounds

    20 Somethings - Chest and Triceps

    Every exercise was performed slowly, with a one-count up and three-count down pace, emphasizing form and technique. We did 20 reps of one set of each exercise, lifting as heavy as we could.

    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 40 pound dumb bells

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

    Triceps Pressdown - Bar
    1 x 20 x 55 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
  5. 20 Somethings Endurance Training


    Wednesday, June 1, 2011

    Body Weight: 145.2 Pounds

    20 Somethings Endurance Workout

    After a few warm-up sets with light weight, choose a weight that will tax you to complete 20 reps. Lift slowly with a power up and slow decline four-count pace keeping the weight under control throughout the set.

    Legs, Calves and Abs

    Machine Leg Press
    1 x 20 x 300 pounds

    Smith Machine Squats
    1 x 20 x 150 pounds

    Machine Leg Extensions
    1 x 20 x 150 pounds

    Machine Leg Curls
    1 x 20 x 130 pounds

    Machine Adductor
    1 x 20 x 85 pounds

    Machine Abductor
    1 x 20 x 100 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
    •   
       

  6. 20 Somethings Endurance Training


    Friday June 3, 2011

    I'm driving from Birmingham to Suwannee, GA this evening to be the Master of Ceremonies for a show on Saturday, the 2011 NGA 2nd Annual Ultimate Bodies Bodybuilding, Figure and Bikini Classic.

    Body Weight: 146.2 Pounds

    20 Somethings Endurance Workout

    After a few warm-up sets with light weight, choose a weight that will tax you to complete 20 reps. Lift slowly with a power up and slow decline four-count pace keeping the weight under control throughout the set.

    Back, Shoulders and Biceps

    Machine Lat Pull Down
    1 x 20 x 155 pounds

    Machine Low Row
    1 x 20 x 180 pounds

    Machine Shoulder Press
    1 x 20 x 165 pounds

    Bent Over Dumb Bell Rows
    1 x 20 x 35 pound dumb bells

    Dumb Bell Bicep Curls
    1 x 20 x 32.5 pound dumb bells (tough exercise)

    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. 20 Somethings Endurance Training


    Monday, June 6, 2011

    I really enjoyed MCing the 2011 NGA Ultimate Bodies Bodybuilding, Figure and Bikini Model Championships in Suwanee, Georgia on Saturday. We had a good turnout of quality competitors. I'm looking forward to our next show, the 2011 NGA Alabama Natural Open Bodybuilding, Figure and Bikini Model Championships, a Super Pro Qualifier in Birmingham, Alabama on July 9th. Show website: www.NGAAlabamaOpen.com

    Body Weight: 146.4 Pounds

    20 Somethings - Chest and Triceps

    Every exercise was performed slowly, with a one-count up and three-count down pace, emphasizing form and technique. We did 20 reps of one set of each exercise, lifting as heavy as we could.

    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 47.5 pound dumb bells

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

    Triceps Pressdown - Bar
    1 x 20 x 55 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
  8. 20 Somethings Endurance Training


    Wednesday, June 8, 2011

    Body Weight: 145.4 Pounds

    20 Somethings Endurance Workout

    After a few warm-up sets with light weight, choose a weight that will tax you to complete 20 reps. Lift slowly with a power up and slow decline four-count pace keeping the weight under control throughout the set.

    Legs, Calves and Abs

    Machine Leg Press
    1 x 30 x 300 pounds

    Smith Machine Squats
    1 x 20 x 155 pounds

    Machine Leg Extensions
    1 x 20 x 155 pounds

    Machine Leg Curls
    1 x 20 x 135 pounds

    Machine Adductor
    1 x 20 x 90 pounds

    Machine Abductor
    1 x 20 x 105 pounds

    Seated Machine Calf Raises
    3 x 25 x 180 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. 20 Somethings Endurance Training


    Friday June 10, 2011

    Body Weight: 144.6 Pounds

    20 Somethings Endurance Workout

    After a few warm-up sets with light weight, choose a weight that will tax you to complete 20 reps. Lift slowly with a power up and slow decline four-count pace keeping the weight under control throughout the set.

    Back, Shoulders and Biceps

    Machine Lat Pull Down
    1 x 25 x 155 pounds

    Machine Low Row
    1 x 25 x 180 pounds

    Machine Shoulder Press
    1 x 25 x 165 pounds

    Bent Over Dumb Bell Rows
    1 x 25 x 35 pound dumb bells

    Dumb Bell Bicep Curls
    1 x 25 x 32.5 pound dumb bells (very tough exercise)

    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. 20 Somethings Endurance Training


    Monday, June 13, 2011

    Body Weight: 146.4 Pounds

    My training partner was out of town last Friday and he very much wanted to work back and biceps today, so I repeated my workout from Friday, except I did five reps less for most exercises to go along with his rep count.

    20 Somethings Endurance Workout

    After a few warm-up sets with light weight, choose a weight that will tax you to complete 20 reps. Lift slowly with a power up and slow decline four-count pace keeping the weight under control throughout the set.

    Back, Shoulders and Biceps

    Machine Lat Pull Down
    1 x 20 x 155 pounds

    Machine Low Row
    1 x 20 x 180 pounds

    Machine Shoulder Press
    1 x 20 x 165 pounds

    Bent Over Dumb Bell Rows
    1 x 20 x 35 pound dumb bells

    Dumb Bell Bicep Curls
    1 x 20 x 32.5 pound dumb bells (very tough exercise)

    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, June 16, 2011

    Body Weight: 144.6 pounds

    20 Somethings Endurance Workout

    After a few warm-up sets with light weight, choose a weight that will tax you to complete 20 or more reps. Lift slowly with a power up and slow decline four-count pace keeping the weight under control throughout the set.

    Legs, Calves and Abs

    Machine Leg Press
    1 x 30 x 300 pounds

    Smith Machine Squats
    1 x 25 x 155 pounds

    Machine Leg Extensions
    1 x 25 x 155 pounds

    Machine Leg Curls
    1 x 25 x 135 pounds

    Machine Adductor
    1 x 25 x 90 pounds

    Machine Abductor
    1 x 25 x 105 pounds

    Seated Machine Calf Raises
    3 x 25 x 180 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, June 17, 2011

    Body Weight: 144.4 Pounds

    20 Somethings - Chest and Triceps

    Every exercise was performed slowly, with a one-count up and three-count down pace, emphasizing form and technique. We did 20 or more reps of one set of each exercise, lifting as heavy as we could.

    Seated Machine Bench Press
    1 x 25 x 165 pounds

    Seated Machine Pec Flys
    1 x 25 x 65 pounds

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

    Flat Dumb Bell Bench Press
    1 x 20 x 57.5 pound dumb bells

    Triceps Pressdown - Bar
    1 x 25 x 55 pounds

    Triceps Pulldown - Rope
    1 x 25 x 45 pounds

    Triceps Pressdown - V-Bar
    1 x 25 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
  13. Heavy Sixes


    Monday, June 20, 2011

    Body Weight: 146.5 Pounds

    Heavy Sixes

    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

    We will strive to increase these weight loads every week.

    Machine Leg Press
    3 x 6 x 300 pounds

    Smith Machine Squats
    3 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

    "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 90 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. Heavy Sixes


    Monday, June 27, 2011

    Body Weight: 146.0 Pounds

    Heavy Sixes - Chest and Triceps

    Every exercise was performed slowly, with a one-count up and three-count down pace, emphasizing form and technique. We did six or more reps of each exercise, lifting as heavy as we could.

    Seated Machine Bench Press
    3 x 6 x 165 pounds

    Seated Machine Pec Flys
    3 x 6 x 65 pounds

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

    Flat Dumb Bell Bench Press
    3 x 6 x 57.5 pound dumb bells

    Triceps Pressdown - Bar
    3 x 6 x 60 pounds

    Triceps Pulldown - Rope
    3 x 6 x 45 pounds

    Triceps Pressdown - V-Bar
    3 x 6 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
  15. Crazy Eights


    Wednesday, June 29, 2011

    Body Weight: 146.5 Pounds

    Crazy Eights

    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
    3 x 8 x 300 pounds

    Smith Machine Squats
    3 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

    Machine Adductors
    3 x 8 x 100 pounds

    Machine Abductors
    3 x 8 x 100

    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
  16. Vacation Week


    Friday, July 15, 2011

    Body Weight: 148.0 Pounds

    It's been a nice week-off after promoting the 2011 NGA Alabama Natural Open Championships on Saturday in Birmingham. My wife and I have worked around the house doing some much needed maintanance. I got in two early morning workouts, Wedneday for chest and triceps and today for legs and calves. We went to the opening of the final Harry Potter movie this afternoon and really enjoyed it. My wife and I have read all six of the Potter books and have seen all seven of the movies. We enjoyed the Harry Potter series with our two daughters as they were growing up. It's back to the Y on Monday for work and workouts.

    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. Crazy Eights


    Wednesday, July 20, 2011

    Body Weight: 147.5 Pounds

    Crazy Eights

    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
    3 x 8 x 300 pounds

    Smith Machine Squats
    3 x 8 x 200 pounds

    Hack Squats
    3 x 8 x 200 pounds

    Machine Leg Curls
    3 x 8 x 175 pounds

    Machine Leg Extensions
    3 x 8 x 175 pounds

    Machine Adductors
    3 x 8 x 100 pounds

    Machine Abductors
    3 x 8 x 100

    Seated Machine Calf Raises
    3 x 25 x 180 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
  18. 20 Somethings Endurance Training


    Wednesday, July 27, 2011

    Body Weight: 148 Pounds

    20-Somethings

    Three sets of 20-reps of several legs and calves exercises.

    Legs, Calves and Abs

    Machine Leg Press
    3 x 20 x 210 pounds

    Hack Squats
    3 x 20 x 100 pounds

    Machine Leg Curls
    3 x 20 x 125 pounds

    Machine Leg Extensions
    3 x 20 x 100 pounds

    Machine Adductors
    3 x 20 x 75 pounds

    Machine Abductors
    3 x 20 x 75 pounds

    Seated Machine Calf Raises
    3 x 25 x 185 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
  19. Crazy Eights


    Saturday, July 30, 2011

    Body Weight: 148.0 Pounds

    Crazy Eigths - Chest and Triceps

    Every exercise was performed slowly, with a one-count up and three-count down pace, emphasizing form and technique. We did eight or more reps of each exercise, lifting as heavy as we could.

    Seated Machine Bench Press
    3 x 8 x 165 pounds

    Seated Machine Pec Flys
    3 x 8 x 65 pounds

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

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

    Triceps Pressdown - Bar
    3 x 8 x 60 pounds

    Triceps Pulldown - Rope
    3 x 8 x 45 pounds

    Triceps Pressdown - V-Bar
    3 x 8 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
  20. 20 Somethings Endurance Training


    Monday, August 1, 2011

    Today I began a modified contest prep 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. Should be fun.

    Body Weight: 150.0 Pounds

    20 Somethings - after a couple of light warm up sets, one set of 20 reps of several exercises liftiing 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 22.5 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
  21. 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
  22. 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
  23. 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
  24. 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
  25. 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
  •   

      
     

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