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

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  1. Registered User
    Old Navy's Avatar
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    5'7"  150 lbs.
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    Dec 2006
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    Birmingham, Alabama USA
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    71
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    1100

    20 Somethings Endurance Training


    Wednesday, July 4, 2012 Independence Day USA

    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 290 pounds


    Hack Squats
    1 x 20 x 160 pounds


    Machine Leg Curls
    1 x 20 x 155 pounds


    Machine Leg Extensions
    1 x 20 x 140 pounds


    Machine Adductors
    1 x 20 x 110 pounds


    Machine Abductors
    1 x 20 x 110 pounds


    Seated Machine Calf Raises
    3 x 25 x 125 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

  2. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Location
    Birmingham, Alabama USA
    Age
    71
    Posts
    1,406
    Rep Power
    1100

    Crazy Eights


    Friday, July 6, 2012

    Body Weight: 155.0 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
  3. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Location
    Birmingham, Alabama USA
    Age
    71
    Posts
    1,406
    Rep Power
    1100

    Dirty Dozen's


    Monday, July 9, 2012

    Body Weight: 158.0 Pounds.

    Dirty Dozens

    After a couple of warm up sets do two sets of 12 reps lifting as heavy and slowly as you can.
    Chest and Triceps.

    Incline Bench Dumb Bell Press
    2 x 12 x 50 pound dumb bells

    Flat Bench Dumb Bell Press
    2 x 12 x 55 pound dumb bells

    Flat Bench Dumb Bell Flies
    2 x 12 x 35 pound dumb bells

    Machine Bench Press
    2 x 12 x 185 pounds

    Machine Cable Flies
    2 x 12 x 85 pounds

    V-Bar Triceps Press Down
    2 x 12 x 60 pounds

    Flat Bar Triceps Press Down
    2 x 12 x 60 pounds

    Rope Triceps Pull Down
    2 x 12 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
    •   
       

  4. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Location
    Birmingham, Alabama USA
    Age
    71
    Posts
    1,406
    Rep Power
    1100

    Black Jack - 21


    Wednesday, July 11, 2012

    Body Weight: 155.8 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
  5. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Location
    Birmingham, Alabama USA
    Age
    71
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    1,406
    Rep Power
    1100

    Back on Track


    Wednesday, July 18, 2012

    Body Weight: 155.2 Pounds

    As most of you know, I am the co-promoter of the NGA Alabama Natural Open Bodybuilding, Figure, Male Physique and Bikini Super Pro Qualifier Championships held annually in Birmingham, Alabama. Our show was last weekend so I didn't have time to post my last few workout sessions. I should be back on track by this Friday. I did miss last Friday, but did a chest and triceps workout on Monday and Legs and Calves today.

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  6. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Location
    Birmingham, Alabama USA
    Age
    71
    Posts
    1,406
    Rep Power
    1100

    Crazy Eights


    Friday, July 20, 2012

    Body Weight: 155.4 Pounds

    Crazy Eights

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 155.8 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
  7. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Location
    Birmingham, Alabama USA
    Age
    71
    Posts
    1,406
    Rep Power
    1100

    Crazy Eights


    Monday, July 23, 2012

    Body Weight: 158.5 Pounds. Gained a couple of pounds this weekend. My Bad.

    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
  8. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Location
    Birmingham, Alabama USA
    Age
    71
    Posts
    1,406
    Rep Power
    1100

    20 Somethings Endurance Training


    Wednesday, July 25, 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 290 pounds

    Hack Squats
    1 x 20 x 160 pounds

    Machine Leg Curls
    1 x 20 x 155 pounds

    Machine Leg Extensions
    1 x 20 x 140 pounds

    Machine Adductors
    1 x 20 x 110 pounds

    Machine Abductors
    1 x 20 x 110 pounds

    Seated Machine Calf Raises
    3 x 25 x 125 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
  9. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Location
    Birmingham, Alabama USA
    Age
    71
    Posts
    1,406
    Rep Power
    1100

    TRX Suspension Training


    Friday, July 27, 2012

    Body Weight: 157.0 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
  10. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Location
    Birmingham, Alabama USA
    Age
    71
    Posts
    1,406
    Rep Power
    1100

    20 Somethings Endurance Training


    Monday, July 30, 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
    1 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
    Location
    Birmingham, Alabama USA
    Age
    71
    Posts
    1,406
    Rep Power
    1100

    Blackjack - 21's


    Wednesday, August 1, 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
  12. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Location
    Birmingham, Alabama USA
    Age
    71
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    1,406
    Rep Power
    1100

    Crazy Eights and TRX Suspension Training


    Friday, August 3, 2012

    Body Weight: 158.0 Pounds

    Crazy Eights and 20-minutes of 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 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
  13. Registered User
    howwedo107's Avatar
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    5'8"  200 lbs.
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    Dec 2011
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    5,306
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    1941541

    Quote Originally Posted by Old Navy
    Friday, August 3, 2012

    Body Weight: 158.0 Pounds

    Crazy Eights and 20-minutes of 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 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
    Nice lat PDs
    Email me for free prodigy samples
    Ricky@pni-online.com
    www.pni-online.com
  14. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
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    Quote Originally Posted by howwedo107 View Post
    Nice lat PDs
    Thanks. Slow and steady pull works for me.
  15. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Location
    Birmingham, Alabama USA
    Age
    71
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    1,406
    Rep Power
    1100

    Black Jack - 21


    Monday, August 6, 2012

    Body Weight: 159.0 Pounds

    I am officially on a 9-pound weight loss plan with a target date of September 20, the day I leave for my 10-day England vacation.

    My training partner can only work with me one day this week and wanted to do legs...so, we did legs.

    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
  16. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Location
    Birmingham, Alabama USA
    Age
    71
    Posts
    1,406
    Rep Power
    1100

    Crazy Eights


    Wednesday, August 8, 2012

    Body Weight: 157.2 Pounds. Target weight is 150 by September 20, when I begin my vacation in England.

    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
  17. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Location
    Birmingham, Alabama USA
    Age
    71
    Posts
    1,406
    Rep Power
    1100

    20 Somethings Endurance Training


    Friday, August 10, 2012

    Body Weight: 157.0 Pounds. I've lost two of the nine pounds I want to shed by September 20, when I'm leaving for my vacation in England.

    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
    1 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
  18. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Location
    Birmingham, Alabama USA
    Age
    71
    Posts
    1,406
    Rep Power
    1100

    Crazy Eights


    Monday, August 13, 2012

    Body Weight: 159.0 Pounds. Target weight is 150 by September 20, when I begin my vacation in England. I fell off the wagon this weekend watching the Olympics. I'm back today.

    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
  19. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Location
    Birmingham, Alabama USA
    Age
    71
    Posts
    1,406
    Rep Power
    1100

    Dirty Dozen's


    Wednesday, August 15, 2012

    Body Weight: 158.0 Pounds

    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
  20. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Location
    Birmingham, Alabama USA
    Age
    71
    Posts
    1,406
    Rep Power
    1100

    Crazy Eights


    Friday, August 17, 2012

    Body Weight: 158.0 Pounds

    Crazy Eights

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 158 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
  21. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Location
    Birmingham, Alabama USA
    Age
    71
    Posts
    1,406
    Rep Power
    1100

    Advice for Seniors


    Friday, August 24, 2012

    Body Weight: 158.8 Pounds

    Advice for us older athletes: I began having sinus problems several weeks ago. I decided to self-medicate with cough drops, honey, Vicks and an over-the-counter sinus medication. Yesterday, after suffering and showing no improvement for a month, and missing a day's work, I finally went to the doctor. After an examination and blood draw to see what's going on, I do have a sinus infection that has dug in. The doc gave me a steroid shot (ha, me on steroids), prescription cough medicine and an antibiotic. I'm already feeling better and am on the road to recovery. Lesson learned is, especially if you are older, if you are ailing, don't wait to seek treatment and don't try to self-medicate.

    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. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Location
    Birmingham, Alabama USA
    Age
    71
    Posts
    1,406
    Rep Power
    1100

    Crazy Eights


    Monday August 27, 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.

    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 45 pound dumb bells

    Machine Bench Press
    3 x 8 x 175 pounds

    Machine Cable Flies
    3 x 8 x 80 pounds

    V-Bar Triceps Press Down
    3 x 8 x 60 pounds

    Flat Bar Triceps Press Down
    3 x 8 x 60 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
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    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Location
    Birmingham, Alabama USA
    Age
    71
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    1,406
    Rep Power
    1100

    Dirty Dozen's


    Wednesday, August 29, 2012

    Body Weight: 155.8 Pounds

    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
  24. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Location
    Birmingham, Alabama USA
    Age
    71
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    1,406
    Rep Power
    1100

    Crazy Eights


    Friday, August 31, 2012

    Body Weight: 157.0 Pounds

    Crazy Eights

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 157 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
  25. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Location
    Birmingham, Alabama USA
    Age
    71
    Posts
    1,406
    Rep Power
    1100

    Crazy Eights


    Monday September 3, 2012

    Body Weight: 157.2 Pounds. Looking to be at 150 pounds by September 20, when I leave for my vacation in England.

    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 45 pound dumb bells

    Machine Bench Press
    3 x 8 x 175 pounds

    Machine Cable Flies
    3 x 8 x 80 pounds

    V-Bar Triceps Press Down
    3 x 8 x 60 pounds

    Flat Bar Triceps Press Down
    3 x 8 x 60 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
  26. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Location
    Birmingham, Alabama USA
    Age
    71
    Posts
    1,406
    Rep Power
    1100

    Dirty Dozen's


    Wednesday, September 5, 2012

    Body Weight: 155.8 Pounds

    Dirty Dozens

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

    Legs, Calves and Abs

    Machine Leg Press
    2 x 12 x 350 pounds

    Hack Squats
    2 x 12 x 135 pounds

    Machine Leg Curls
    2 x 12 x 130 pounds

    Machine Leg Extensions
    2 x 12 x 130 pounds

    Machine Adductors
    2 x 12 x 90 pounds

    Machine Abductors
    2 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
  27. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Location
    Birmingham, Alabama USA
    Age
    71
    Posts
    1,406
    Rep Power
    1100

    Crazy Eights


    Friday, September 7, 2012

    Body Weight: 155 Pounds

    Crazy Eights

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 155 pounds

    Machine Lat Pull Down
    3 x 8 x 155 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 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
  28. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Location
    Birmingham, Alabama USA
    Age
    71
    Posts
    1,406
    Rep Power
    1100

    20 Somethings Endurance Training


    Wednesday, September 12, 2012

    Body Weight: 155.6 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
  29. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Location
    Birmingham, Alabama USA
    Age
    71
    Posts
    1,406
    Rep Power
    1100

    Bummer


    Friday, September 14, 2012

    Body Weight: 156.0 Pounds

    Bummer.

    I have a touch of bronchitis and the antibiotics the doctor has me on will not let me weight train until I complete the ten days of doses. The doctor said this particular antibiotic could cause tendon damage if I do any weight training. It's a good thing I'm leaving for England for 10 days next week. I do not plan on visiting any gyms while I am in England.

    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. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Location
    Birmingham, Alabama USA
    Age
    71
    Posts
    1,406
    Rep Power
    1100

    Update


    Monday, September 17, 2012

    Body Weight: 157.0 Pounds

    I had a great time acting as Master of Ceremonies for the 2012 NGA Georgia Natural Bodybuilding, Figure and Bikini Championships in Newnan, Georgia on Saturday. It was a fun show, the first annual NGA Georgia contest where everyone had a good time.

    I'm continuing laying off of weight training as I recover from a case of bronchitis. Doctor's orders. My personal training clients are picking their own weights from the racks as I watch and coach their lifts. That's a change...

    Getting ready to leave for England on Thursday for a 10-day vacation. Looking forward to a great trip.

    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
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Location
    Birmingham, Alabama USA
    Age
    71
    Posts
    1,406
    Rep Power
    1100

    Update


    Wednesday, September 19, 2012

    Body Weight: 157.0 Pounds

    Bags packed, currency exchanged, reservations confirmed. My wife and I are leaving for England for vacation tomorrow and will return home on Sunday, September 30th

    I'll begin serious weight training on Monday, October 1 with the goal of returning to my contest physique form by the end of the year.

    I will resume posting my journal on Monday.

    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
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Location
    Birmingham, Alabama USA
    Age
    71
    Posts
    1,406
    Rep Power
    1100

    I'm Back!


    Tuesday, October 2, 2012

    Body Weight: 156.6 Pounds

    We arrived in Birmingham, Alabama from London, England late Sunday night. My wife and I enjoyed ten eventful days in the south of England and in London. I spent Monday at work catching up with business and preparing the end-of-the-month payroll for my personal trainers at the Y. I have fully recovered by my bronchitis and resumed my weight training with a good chest and triceps workout. I'm back on track and ready to start a vigorous weight-training regimen that will take me to the end of the year and give me a great start for 2013.

    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
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Location
    Birmingham, Alabama USA
    Age
    71
    Posts
    1,406
    Rep Power
    1100

    Widow-Maker Power Workout


    Saturday, October 6, 2012

    Body Weight: 156.0 Pounds

    I dusted off and resurrected an old plan that I have worked from time-to-time called The Widow Maker. My PT clients and I will follow this plan for the next four-six weeks. We did the Back and Biceps workout (Day 3) on Wednesday and Legs and Calves (Day 2) on Friday. We will do Chest, Shoulders and Triceps (Day 1) on Monday. We are all sore from the first two workouts.

    Widow-Maker Power Workout – A Strength Gaining Plan

    The purpose of this plan, devised by Coach Sean “Sully” Sullivan of Cape Cod, Massachusetts, is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:

    Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.

    On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!

    The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise

    Stretch the working muscle between sets for 20-30 seconds.


    Day 1:

    Incline Bench Dumbbell Press – 6 x 6, 1 X 20

    Flat Bench Dumbbell Press – 6 x 6, 1 X 20

    High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4

    Heavy Laterals – 3 x 8

    Press Down – 4 x 10

    Decline Dumbbell Extensions - 4 X 8


    Day 2:

    Leg Press – 6 x 6, 1 X 40

    Squats – 6 x 6, 1 X 30

    Hack Squat – 6 x 6, 1 X 20

    Leg Curls– 5 x 8

    Leg Extensions – 4 x 10


    Day 3:

    Reverse Grip Barbell Row – 6 x 6, 1 X 20

    Medium Grip Pull Down – 6 x 6, 1 X 20

    Dead Lifts – 6 x 6, 1 X 30

    Barbell Curls – 4 x 6

    Preacher Curls – 4 x 10


    Day 4:

    Lunges - 6 X 6, 1 X 20

    Seated Leg Curls - 6 x 6

    Wide stance Squats (feet out wide, toes pointed out) - 6 X 6, 1 X 50

    Dumbbell Stiff Leg Dead Lifts - 6 X 6

    Step Ups (Step up, one leg at a time, on a high bench or aerobic step) 6 X 6


    Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.

    Do Cardio on off days from weights, 20 minutes of HITT or intervals.
    Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 being interval or HITT.


    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
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Location
    Birmingham, Alabama USA
    Age
    71
    Posts
    1,406
    Rep Power
    1100

    Widow-Maker Power Workout


    Monday, October 8, 2012

    Body Weight: 156.0 Pounds

    Widow-Maker Power Workout – A Strength Gaining Plan

    The purpose of this plan, devised by Coach Sean “Sully” Sullivan of Cape Cod, Massachusetts, is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:

    Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.

    On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!

    The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise

    Stretch the working muscle between sets for 20-30 seconds.


    Day 1:

    Incline Bench Dumbbell Press, 35 pound dumb bells, 6 x 6, 1 X 20

    Flat Bench Dumbbell Press, 40 pound dumb bells, 6 x 6, 1 X 20

    High Pulls (wide grip upright row, but you pull to the forehead), 50 pound bar bell, 4 x 4

    Heavy Laterals, 17.5 pound dumb bells, 3 x 8

    Press Down, 60 pounds, 4 x 10

    Decline Dumbbell Extensions, 20 pound dumb bells, 4 X 8


    Abs

    100 slow, hard crunches


    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. BBB
    BBB is online now
    Registered User
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    5'8"  192 lbs.
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    Kansas
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    1,866
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    321364

    Old Navy,

    You've been on this program for quite a while. Are you planning on an overall evaluation anytime soon?
  36. Registered User
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    Stats
    5'7"  150 lbs.
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    Quote Originally Posted by BBB View Post
    Old Navy,

    You've been on this program for quite a while. Are you planning on an overall evaluation anytime soon?
    I just started a new workout program this week. If you are asking about my supplements, I continue to use the AAEFX stack with great success. I am strong, I have high energy and good recovery. I especially like the NF-PRO 100% Pro Grade Protein, the Chocolate. Remember, I am 69 years-old. I'm not going to grow a lot of new muscle. My goal is to keep what I have and continue to be healthy and strong.

    Old Navy
  37. Registered User
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    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
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    Birmingham, Alabama USA
    Age
    71
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    1,406
    Rep Power
    1100

    Widow-Maker Power Workout


    Wednesday, October 10, 2012

    Body Weight: 156.0 Pounds

    I dusted off and resurrected an old plan that I have worked from time-to-time called The Widow Maker. My PT clients and I will follow this plan for the next four-six weeks.

    Widow-Maker Power Workout – A Strength Gaining Plan

    The purpose of this plan, devised by Coach Sean “Sully” Sullivan of Cape Cod, Massachusetts, is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:

    Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.

    On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!

    The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise

    Stretch the working muscle between sets for 20-30 seconds.


    Day 4: Legs and Calves

    Lunges, 75 pounds, 6 X 6, 1 X 20

    Seated Leg Curls, 80 pounds, 6 x 6

    Wide stance Squats (feet out wide, toes pointed out), 100 pounds, 6 X 6, 1 X 50

    Dumbbell Stiff Leg Dead Lifts, 30 pound dumb bells, 6 X 6

    Step Ups (Step up, one leg at a time, on a high bench or aerobic step), body weight 6 X 6 each leg


    Calves:

    3 x 25 sitting and 3 x 25 standing

    Abs:

    100 hard, slow crunches



    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
    bigguyn10ec's Avatar
    Stats
    6'4"  255 lbs.
    Join Date
    Jan 2011
    Posts
    632
    Rep Power
    72177

    Very detailed log.
    Here is my loghttp://anabolicminds.com/forum/supplement-reviews-logs/216779-bigguy-vs-wilpit.htmlhttp://supplementreviews.com/users/mhseaver670/reviews
  39. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Location
    Birmingham, Alabama USA
    Age
    71
    Posts
    1,406
    Rep Power
    1100

    Quote Originally Posted by bigguyn10ec View Post
    Very detailed log.
    Thanks. I am a retired U.S. Navy Captain. I wrote my share of Navy Logs and know the drill. Regards, Old Navy
  40. Registered User
    bigguyn10ec's Avatar
    Stats
    6'4"  255 lbs.
    Join Date
    Jan 2011
    Posts
    632
    Rep Power
    72177

    Wished I would have seen this long time ago.

    Also thank you for your service and duties. I support all serving and previous military. THANK YOU SOLDER.
    Here is my loghttp://anabolicminds.com/forum/supplement-reviews-logs/216779-bigguy-vs-wilpit.htmlhttp://supplementreviews.com/users/mhseaver670/reviews
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