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

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  1. Crazy Eights


    Monday, October 24, 2011

    Body Weight: 152.0 Pounds (All of my favorite football teams lost this weekend and I gained two pounds as a couch potato football muncher)

    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.

    Pretty much the same weights as last week. I am in more of a maintenance mode, not a growth mode at this time. I'll up the intensity again shortly.

    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
    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. As longas you’re happy with your progress, that's all that matters. Keep up the goodwork your an inspiration.
    •   
       

  3. 20 Somethings Endurance Training


    Wednesday, October 26, 2011

    Body Weight: 152.0 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 (maxed the machine)

    Hack Squats
    1 x 20 x 170 pounds

    Machine Leg Curls
    1 x 20 x 155 pounds

    Machine Leg Extensions
    1 x 20 x 145 pounds

    Machine Adductors
    1 x 20 x 115 pounds

    Machine Abductors
    1 x 20 x 115 pounds

    Seated Machine Calf Raises
    3 x 25 x 140 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
  4. I pick things up and I put them down!


    Friday, October 28, 2011

    Body Weight: 152.0 Pounds)


    Full Body Core Work

    This will make you laugh. My workout today consisted of moving stuff.

    I am the Fitness Director at a large branch of the YMCA in Birmingham, Alabama. Today we received a shipment of new dumb bells, 20's to 65's. I took all of the old dumb bells off the rack and replaced them with the new ones. We also received six new recumbent bikes and six new upright bikes. We removed the old bikes and replaced them with the new. It was a good workout.

    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


    Monday, October 31, 2011

    Body Weight: 153.0 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.

    Pretty much the same weights as last week again. I am in a maintenance mode. I'll increase my intensity soon.

    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
    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


    Wednesday, November 2, 2011

    Body Weight: 153.0 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 165 pounds

    Machine Leg Curls
    1 x 20 x 155 pounds

    Machine Leg Extensions
    1 x 20 x 145 pounds

    Machine Adductors
    1 x 20 x 115 pounds

    Machine Abductors
    1 x 20 x 115 pounds

    Seated Machine Calf Raises
    3 x 25 x 135 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
  7. Crazy Eights


    Monday, November 7, 2011

    Looking forward to being Master of Ceremonies at the 2011 NGA Pro Am National Bodybuilding, Figure and Bikini Model Championships in Florida next Saturday. It's my third year in-a-row hosting this show.

    Work out:

    Body Weight: 150.0 Pounds. How to lose three pounds in two days? Catch the flu.

    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.

    Pretty much the same weights as last week again. I am in a maintenance mode.


    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
    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. Crazy Eights and TRX Suspension Training


    Wednesday, November 9, 2011

    Body Weight: 151.0 Pounds

    Crazy Eights and TRX Suspension Training

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 151 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
  9. Crazy Eights


    Monday, November 14, 2011

    I really enjoyed being Master of Ceremonies for the 2011 NGA Pro Am National Bodybuilding, Figure Championships in Coral Springs, Florida on Saturday. We had a great group of amateur and professional men and women athletes. The show ran smoothly and started on time and ended early.

    I flew back from Ft. Lauderdale to Birmingham very early Sunday morning. That evening, my wife and I went to the theater to see a U.S. national tour presentation of My Fair Lady. Great cast and great musical and we had great seats. Nice time. With my long day on Sunday, it didn't keep me from meeting my training partner, who is also my personal training client, in the gym at 7:30 this morning.

    Work out:

    Body Weight: 152.0 Pounds.

    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.

    Pretty much the same weights as last week again. I'm kind of coasting through the holidays.


    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
    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. Legs and Calves


    Thursday, November 17, 2011

    Body Weight: 152.8 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
  11. Crazy Eights and TRX Suspension Training


    Friday, November 18, 2011

    Body Weight: 152.8 Pounds

    Crazy Eights and TRX Suspension Training

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 152.8 pounds

    Machine Lat Pull Down
    3 x 8 x 130 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 60 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
  12. Happy Thanksgiving


    Monday, November 21, 2011

    Body Weight: 153.0 Pounds

    I had a physical fitness weekend raking leaves, washing windows and helping clean the house for the Thanksgiving weekend. Using my muscles in a different way created some good soreness.

    My training partner and I are playing at working out this week. Our heart is just not into it. We did a short upper body workout this morning and then went to Starbucks. It's the holidays. What can I say?

    Happy Thanksgiving everyone!


    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. 20 Somethings Endurance Training


    Wednesday, November 23, 2011

    Body Weight: 153.8 Pounds

    20-Somethings Endurance Training (light workout)

    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
  14. Crazy Eights


    Monday, November 28, 2011

    Body Weight: 155.0 Pounds. I'm exactly 10 pounds over my ideal contest weight. I have maxed my off-season weight gain. I will hold at this weight through the end of the year, lift heavy and try to add a few pounds of new muscle next year. I will begin a gradual contest prep diet after the first of the year to get ready for a mid-year pro show.

    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
    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. Hungarian Oaks Legs Blast


    Wednesday, November 30, 2011

    Body Weight: 154.8 Pounds
    Today my workout partner and I established our starting weights for a legs program that I have completed three times in the past. After each of the three programs, I saw good improvement in my quads and ham strings. This program Rocks!

    Hungarian Oak Legs Blast:
    • One set of squats
    • Two sets of leg extensions
    • Three sets of leg curls

    That's it!
    But the efficacy isn’t to be found in the amount of sets or the exercise selection, rather it is in the way each exercise is being performed.

    Exercise 1) Full squat:

    For this first movement you pick a weight that is 30% of your one-rep max. For example if you are comfortable squatting 300 pounds, you would perform two warm-up sets with 90 pounds. 90 pounds is all you will use for your work. Once you feel properly warmed-up by doing 2 sets of 6-8 slow reps you will begin your work set from hell.

    You work this program for eight weeks. But here's the twist, your last week’s set of squats consists of squatting in non-stop fashion for 8 minutes straight! That's right. You don’t have to start there though. Begin the program by doing a set of squats for two minutes and gradually add time each subsequent session.

    Week 1
    Session 1.1: (Monday) 1 x 2:00 minutes; Session 1.2: (Wednesday) 1 x 2:20 minutes

    Week 2
    Session 2.1: (Monday) 1 x 2:40 minutes; Session 2.2: (Wednesday) 1 x 3:00 minutes

    Week 3
    Session 3.1: (Monday) 1 x 3:20 minutes; Session 3.2: (Wednesday) 1 x 3:40 minutes

    Week 4
    Session 4.1: (Monday) 1 x 4:00 minutes; Session 4.2: (Wednesday) 1 x 4:20 minutes

    Week 5
    Session 5.1: (Monday) 1 x 4:40 minutes; Session 5.2: (Wednesday) 1 x 5:00 minutes

    Week 6
    Session 6.1: (Monday) 1 x 5:30 minutes; Session 6.2: (Wednesday) 1 x 6:00 minutes

    Week 7
    Session 7.1: (Monday) 1 x 6:30 minutes; Session 7.2: (Wednesday) 1 x 7:00 minutes

    Week 8
    Session 8.1: (Monday) 1 x 7:30 minutes; Session 8.2: (Wednesday) 1 x 8:00 minutes

    Remember to keep using the same 90 pounds for the duration of the cycle. That weight represents around 30% of a 300 pound one-rep maximum squat. If you usually squat more than 300 pounds, just take 30% of that weight for the work. The reps are kept smooth and controlled but the lifting portion is performed explosively, at least as fast as your fatigue level allows.

    Exercise 2) Leg extensions:

    Honestly, after doing squats (especially when the sets get to be longer than 3 minutes), I have no idea how you even make it to the leg extension machine! But once seated perform 2 sets of 30 reps; each set do 10 reps with the legs turned inward, 10 reps with the legs straight, and 10 reps with the legs turned outward. Each rep is ''squeezed'' at the peak contraction point and held for a second or so. Go as heavy as you can for each set, but make sure you pick a weight you can do for two sets of 30 reps. Rest about a minute between sets.

    Leg Extensions, 2 sets x 30 reps

    Exercise 3) Leg curls (lying or seated):

    Three sets are performed in extended fashion. Perform 6-8 reps with the maximal weight possible for that number of reps (at that point, just being able to flex at the knee is impressive since the quads are so pumped!). Then, pause for 10-12 seconds and continue to failure. Rest about a minute between sets.

    Leg Curls, 3 x 6-8 (with a 10-12 second pause, and then continuing to failure)

    That's it!

    At its longest (week 8), this workout lasts around 20 minutes, the bulk of the time being spent puking and tumbling toward the different work stations!

    Calves are not part of the Hungarian Legs Blast, but I do them anyway as part of my legs workout:

    3 x 25 reps of seated calve raises at the heaviest weight I can take.
    3 x 25 reps of standing calve raises at my body weight.

    We will officially begin the eight-week program on Monday. Ideally you should do this program on Monday and Thursday, but because my training partner and I work out Monday, Wednesday and Friday, we are doing it during our first two sessions each week.

    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 and TRX Suspension Training


    Friday, December 2, 2011

    Body Weight: 155.0 Pounds

    Crazy Eights and TRX Suspension Training

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 155 pounds

    Machine Lat Pull Down
    3 x 8 x 135 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
  17. Hungarian Oak Leg Blast


    Monday, December 5, 2011

    Body Weight: 156.0 Pounds

    Today my workout partner and I began an eight-week program called Hungarian Oak Leg Blast.

    Hungarian Oak Leg Blast:
    • One set of timed leg presses
    • Two sets of leg extensions
    • Three sets of leg curls

    Week 1
    Session 1.1: (Monday)

    Leg Presses, 2:00
    1 x 160 pounds x 55 reps

    Leg Extensions
    2 x 65 pounds x 30 reps

    Leg Curls
    3 x 115 pounds x 25 reps

    Calves are not part of the Hungarian Oak Leg Blast, but we did them anyway as part of our legs workout:

    3 x 110 pounds x 25 reps of seated calve raises
    3 x 25 reps of body weight standing calve raises

    We also did several exercises for Chest and Triceps to round out the session

    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. Hungarian Oak Leg Blast


    Wednesday, December 7, 2011

    Body Weight: 154.8 Pounds

    Legs and Calves

    Hungarian Oak Leg Blast:
    • One set of timed leg presses
    • Two sets of leg extensions
    • Three sets of leg curls

    Week 1
    Session 1.2: (Wednesday)

    Leg Presses, 2:20
    1 x 160 pounds x 80 reps

    Leg Extensions
    2 x 65 pounds x 30 reps

    Leg Curls
    3 x 115 pounds x 25 reps

    Calves are not part of the Hungarian Oak Leg Blast, but we did them anyway as part of our legs workout:

    3 x 110 pounds x 25 reps of seated calve raises
    3 x 25 reps of body weight standing calve raises

    We also rounded out the session with 3 sets of 10 reps of Adductor and Abductor

    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 and TRX Suspension Training


    Friday, December 9, 2011

    Body Weight: 154.8 Pounds

    Crazy Eights and TRX Suspension Training

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 154.8 pounds

    Machine Lat Pull Down
    3 x 8 x 135 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
  20. Hungarian Oak Leg Blast


    Monday, December 12, 2011

    Body Weight: 156.0 Pounds

    Hungarian Oak Leg Blast:

    • One set of timed leg presses
    • Two sets of leg extensions
    • Three sets of leg curls

    Week 2
    Session 2.1: (Monday)

    Leg Presses, 2:40
    1 x 160 pounds x 95 reps

    Leg Extensions
    2 x 65 pounds x 30 reps

    Leg Curls
    3 x 115 pounds x 30 reps

    Calves are not part of the Hungarian Oak Leg Blast, but we did them anyway as part of our legs workout:

    3 x 110 pounds x 25 reps of seated calve raises
    3 x 25 reps of body weight standing calve raises

    We also did several exercises for Chest and Triceps to round out the session

    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. Hungarian Oak Leg Blast


    Wednesday, December 14, 2011

    Body Weight: 155.6 Pounds

    Legs and Calves

    Hungarian Oak Leg Blast:
    • One set of timed leg presses
    • Two sets of leg extensions
    • Three sets of leg curls

    Week 2
    Session 2.2: (Wednesday)

    Leg Presses, 3:00
    1 x 160 pounds x 130 reps

    Leg Extensions
    2 x 65 pounds x 30 reps

    Leg Curls
    3 x 115 pounds x 25 reps

    Calves are not part of the Hungarian Oak Leg Blast, but we did them anyway as part of our legs workout:

    3 x 110 pounds x 25 reps of seated calve raises
    3 x 25 reps of body weight standing calve raises

    We also rounded out the session with 3 sets of 15 reps of Adductor and Abductor exercises

    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. Hungarian Oak Leg Blast


    Monday, December 19, 2011

    Body Weight: 157.0 Pounds

    Hungarian Oak Leg Blast:

    • One set of timed leg presses
    • Two sets of leg extensions
    • Three sets of leg curls

    Week 3
    Session 3.1: (Monday)

    Leg Presses, 3:20
    1 x 160 pounds x 135 reps

    Leg Extensions
    2 x 65 pounds x 30 reps

    Leg Curls
    3 x 115 pounds x 30 reps

    Calves are not part of the Hungarian Oak Leg Blast, but we did them anyway as part of our legs workout:

    3 x 110 pounds x 30 reps of seated calve raises
    3 x 25 reps of body weight standing calve raises

    We also did several exercises for Chest and Triceps to round out the session

    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

    On Friday, December 16, we did a solid back and biceps morning workout, but I didn't have time to post the session because in the afternoon I greeted new members at our brand new Hoover Family Branch of the YMCA, a very large facility.

    Old Navy
  23. Hungarian Oak Leg Blast


    Wednesday, December 21, 2011

    Body Weight: 157.5 Pounds

    Legs and Calves

    Hungarian Oak Leg Blast:
    • One set of timed leg presses
    • Two sets of leg extensions
    • Three sets of leg curls

    Week 3
    Session 3.2: (Wednesday)

    Leg Presses, 3:40
    1 x 160 pounds x 140 reps

    Leg Extensions
    2 x 85 pounds x 30 reps

    Leg Curls
    3 x 115 pounds x 30 reps

    Calves are not part of the Hungarian Oak Leg Blast, but we did them anyway as part of our legs workout:

    3 x 110 pounds x 30 reps of seated calve raises
    3 x 30 reps of body weight standing calve raises

    We also rounded out the session with 3 sets of 15 reps of Adductor and Abductor exercises

    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. Merry Christmas, Everyone!


    Saturday, December 24, 2011 - Merry Christmas, Everyone!

    Body Weight: 158.0 Pounds

    Crazy Eights and TRX Suspension Training

    Back, Shoulders and Biceps


    Body Weight Pull Ups
    3 x 8 x 158 pounds


    Machine Lat Pull Down
    3 x 8 x 135 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
  25. Hungarian Oak Leg Blast


    Tuesday, December 27, 2011

    Body Weight: 158.0 Pounds

    Hungarian Oak Leg Blast:

    • One set of timed leg presses
    • Two sets of leg extensions
    • Three sets of leg curls

    Week 4
    Session 4.1: (Tuesday)

    Leg Presses, 4:00
    1 x 160 pounds x 150 reps

    Leg Extensions
    2 x 65 pounds x 30 reps

    Leg Curls
    3 x 115 pounds x 30 reps

    Calves are not part of the Hungarian Oak Leg Blast, but we did them anyway as part of our legs workout:

    3 x 110 pounds x 30 reps of seated calve raises
    3 x 30 reps of body weight standing calve raises

    We rounded out the session with 3 sets of 15 reps of adductor and abductor exercises.

    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
  26. Crazy Eights


    Wednesday, December 28, 2011

    Body Weight: 158.0 Pounds. I'm exactly 13 pounds over my ideal contest weight. I have maxed my off-season weight gain. I will hold at this weight through the end of the year in a few days, lift heavy and try to add a few pounds of new muscle next year. I will begin a gradual contest prep diet after the first of the year to get ready for a mid-year pro show.

    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
    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
  27. Hungarian Oak Leg Blast


    Friday, December 30, 2011

    Body Weight: 158.0 Pounds

    Hungarian Oak Leg Blast:

    • One set of timed leg presses
    • Two sets of leg extensions
    • Three sets of leg curls

    Week 4
    Session 4.2: (Friday)

    Leg Presses, 4:20
    1 x 160 pounds x 155 reps

    Leg Extensions
    2 x 65 pounds x 30 reps

    Leg Curls
    3 x 115 pounds x 30 reps

    Calves are not part of the Hungarian Oak Leg Blast, but we did them anyway as part of our legs workout:

    3 x 110 pounds x 30 reps of seated calve raises
    3 x 30 reps of body weight standing calve raises

    We rounded out the session with 3 sets of 15 reps of adductor and abductor exercises.

    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
  28. Hungarian Oak Leg Blast


    Monday, January 2, 2012

    Body Weight: 158.0 Pounds

    Hungarian Oak Leg Blast:

    • One set of timed leg presses
    • Two sets of leg extensions
    • Three sets of leg curls

    Week 5
    Session 5.1: (Monday)

    Leg Presses, Time: 4:40
    1 x 160 pounds x 174 reps

    Leg Extensions
    2 x 65 pounds x 30 reps

    Leg Curls
    3 x 115 pounds x 30 reps

    Calves are not part of the Hungarian Oak Leg Blast, but we did them anyway as part of our legs workout:

    3 x 110 pounds x 30 reps of seated calve raises
    3 x 30 reps of body weight standing calve raises

    We rounded out the session with 3 sets of 15 reps of adductor and abductor exercises.

    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. Heavy Sixes


    Wednesday, January 4, 2012 (posted on Thursday, January 5)

    Body Weight: 158.6 Pounds

    Heavy Sixes

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

    Lat Pull Downs
    3 x 6 x 150 pounds

    Seated Machine Rows
    3 x 6 x 175 pounds

    Seated Machine Shoulder Press
    3 x 6 x 160 pounds

    Standing Bar Bell Shrugs
    3 x 6 x 160 pounds

    Dumb Bell Curls
    3 x 6 x 30 pound dumb bells

    Standing Bar Bell Curls
    3 x 6 x 50 pound fixed bar bell

    Crunches
    200 slow hard reps

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

    Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
    Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
    CELL RUSH Post Workout Muscle Cell Re-fueling System
    LBA PRO Liquid Amino Acid and Protein Complex
    LG5 PRO Liquid Glutamine and Cell Volumizer
    K-OTIC Hardcore Psychoactive Performance Igniter
    NF-PRO 100% Pro-Grade Whey Protein

    Old Navy
  30. Hungarian Oak Leg Blast and TRX


    Friday, January 6, 2012

    Body Weight: 157.0 Pounds

    Hungarian Oak Leg Blast:

    • One set of timed leg presses
    • Two sets of leg extensions
    • Three sets of leg curls

    Week 5
    Session 5.2: (Friday)

    Leg Presses, Time: 5:00 continuous
    1 x 160 pounds x 190 reps

    Leg Extensions
    2 x 65 pounds x 30 reps

    Leg Curls
    3 x 115 pounds x 30 reps

    Calves are not part of the Hungarian Oak Leg Blast, but we did them anyway as part of our legs workout:

    3 x 110 pounds x 30 reps of seated calve raises
    3 x 30 reps of body weight standing calve raises

    I also did a 30-minute full-body TRX Suspension Training workout

    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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