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

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  1. BBB
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    Quote Originally Posted by Old Navy View Post
    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
    If your hormones are properly balanced you can grow at any age.

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    Quote Originally Posted by BBB View Post
    If your hormones are properly balanced you can grow at any age.
    Of course you are correct. I entered my first bodybuilding competition in 2005 (NPC Northern Kentucky). I weighed around 138 and my body fat was around 8% (didn't know what I was doing yet). My 40th show last April, I was 148 and my body fat was around 5%. I was 61 the first time and 68 the last time I stepped on stage. I placed last in the Open Men's Bantam Weight Class at my first show and won the Men's Open Lightweight Class at my last show.

    My Avitar on this site is from my last show.

    Old Navy
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    Widow-Maker Power Workout


    Friday, October 12, 2012

    Body Weight: 156.8 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. Today we did Day 3, Back and Biceps.

    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 3, Back and Biceps:

    Reverse Grip Barbell Row, 60 pound fixed barbell, 6 x 6 and 1 x 20

    Medium Grip Pull Down, 100 pounds, 6 x 6 and 85 pounds, 1 x 20 (couldn't do 100 pounds)

    Dead Lifts, 125 pounds, 6 x 6 and 1 x 30 (tough)

    Barbell Curls, 50 pounds fixed barbell, 4 x 6 (good form, done slowly)

    Dumb Bell Curls, 20 pound dumb bells, 4 x 10

    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
    •   
       

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    Widow-Maker Power Workout


    Monday, October 15, 2012

    Body Weight: 158.0 Pounds (Bad weekend for eating)

    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, 45 pound dumb bells, 6 x 6, 1 X 20 (35 pound dumb bells)

    Flat Bench Dumbbell Press, 50 pound dumb bells, 6 x 6, 1 X 20 (45 pound dumb bells)

    High Pulls (wide grip upright row, but you pull to the forehead), 60 pound bar bell, 4 x 4

    Heavy Laterals, 20 pound dumb bells, 3 x 8

    Press Down, 60 pounds, 4 x 10 (four different triceps exercises)

    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
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    You're still a kid. I workout (from time to time) with a 72 year old power house. This guy didn't start lifting until he was in his early 50's. He began at at 172 lbs and is now weighs around 205 and he's a stud man. He's an endo and a power lifter. I'm guessing his body fat at 12-13%. He can lift around 1200 lbs (total) on all three power lifts. He is on TRT however.
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    Quote Originally Posted by BBB View Post
    You're still a kid. I workout (from time to time) with a 72 year old power house. This guy didn't start lifting until he was in his early 50's. He began at at 172 lbs and is now weighs around 205 and he's a stud man. He's an endo and a power lifter. I'm guessing his body fat at 12-13%. He can lift around 1200 lbs (total) on all three power lifts. He is on TRT however.
    You are right. I won't be 70 until next April. Your guy is a freak (meant in the best way).

    Old Navy
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    Widow-Maker Power Workout


    Saturday, October 20, 20126

    Body Weight: 154.6 Pounds

    For the past week, I have been up to my elbows working on my personal training department revenue and expense budget for 2013. I have also helped install new fitness equipment that arrived at my YMCA branch on Monday. Although I did the Widow Maker Power Workout on Wednesday and Friday, I didn't have time to post a complete log. My budget is done and the equipment is installed. I will post my usual log 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
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    Widow-Maker Power Workout


    Monday, October 22, 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, 45 pound dumb bells, 6 x 6, 1 X 20 (40 pound dumb bells)

    Flat Bench Dumbbell Press, 55 pound dumb bells, 6 x 6, 1 X 20 (45 pound dumb bells)

    High Pulls (wide grip upright row, but you pull to the forehead), 60 pound bar bell, 4 x 4

    Heavy Laterals, 20 pound dumb bells, 3 x 8

    Press Down, 60 pounds, 4 x 10 (four different triceps exercises)

    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
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    Widow-Maker Power Workout


    Wednesday, October 24, 2012

    Body Weight: 156.2 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 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
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    Crazy Eights


    Friday, October 26, 2012

    Body Weight: 156.2 Pounds

    My training partner and I decided to take a day off from the Widow Maker Power Workout and instead did a Crazy Eights session.

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 156.2 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
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    Interested in the supps you run. Great log. You are a beast
    Here is my loghttp://anabolicminds.com/forum/supplement-reviews-logs/216779-bigguy-vs-wilpit.htmlhttp://supplementreviews.com/users/mhseaver670/reviews
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    Quote Originally Posted by bigguyn10ec View Post
    Interested in the supps you run. Great log. You are a beast
    Thanks. I'm lucky because I work full-time in a gym as the Fitness Director for the Y. It gives me a lot of opportunities to work out.

    Old Navy
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    Widow-Maker Power Workout


    Wednesday, October 31, 2012

    Body Weight: 156.6 Pounds

    Widow-Maker Power Workout - A Strength Gaining Plan

    I had planned to end this program this week, but all of my clients like it and want me to continue coaching the Widow Maker workout for a few more weeks.

    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
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    Widow-Maker Power Workout


    Friday, November 2, 2012

    Body Weight: 157.0 Pounds

    Widow-Maker Power Workout A Strength Gaining Plan


    Back and Biceps:

    Reverse Grip Barbell Row, 70 pound fixed barbell, 6 x 6 and 1 x 20

    Medium Grip Pull Down, 100 pounds, 6 x 6 and 85 pounds, 1 x 20

    Dead Lifts, 125 pounds, 6 x 6 and 1 x 30

    Barbell Curls, 50 pounds fixed barbell, 4 x 6 (good form, done slowly)

    Dumb Bell Curls, 25 pound dumb bells, 4 x 10

    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
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    Dirty Dozen's


    Wednesday, November 7, 2012

    Body Weight: 158.0 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
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    Crazy Eights


    Monday, November 12, 2012

    Body Weight: 159.0 Pounds

    I had a great time as the Master of Ceremonies for the 2012 NGA Pro Universe, NGA National and NGA Florida Natural Championships on Saturday in Coral Springs, Florida. Of the 100 athletes entered, seven were from Italy, one was from France and one was from Canada. The rest, Americans, came from Georgia, Alabama, Florida, Utah, New York, New Jersey, New Hampshire and several other states. This was a very good competition.

    My training partner wanted to do a back, shoulders and biceps workout so we did Crazy Eights.

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 159.0 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
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    Widow-Maker Power Workout


    Friday, November 16, 2012

    Body Weight: 158.0 Pounds

    Widow-Maker Power Workout - A Strength Gaining Plan


    Chest and Triceps

    Incline Bench Dumbbell Press, 50 pound dumb bells, 6 x 6, 1 X 20 (45 pound dumb bells)

    Flat Bench Dumbbell Press, 60 pound dumb bells, 6 x 6, 1 X 20 (50 pound dumb bells)

    High Pulls (wide grip upright row, but you pull to the forehead), 70 pound bar bell, 4 x 4

    Heavy Laterals, 20 pound dumb bells, 3 x 8

    Press Down, 60 pounds, 4 x 10 (four different triceps exercises)

    Decline Dumbbell Extensions, 25 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
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    Dirty Dozen's


    Wednesday, November 21, 2012

    Body Weight: 158.4 Pounds

    I didn't have the time to post my workout on Monday when we did a Back and Biceps Widow Maker Power Workout, but here is today's effort:

    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
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    Widow-Maker Power Workout


    Monday, November 26, 2012

    Body Weight: 159.0 Pounds

    Widow-Maker Power Workout - A Strength Gaining Plan


    Chest and Triceps

    Incline Bench Dumbbell Press, 55 pound dumb bells, 6 x 6, 1 X 20 (50 pound dumb bells) Tough Exercise

    Flat Bench Dumbbell Press, 60 pound dumb bells, 6 x 6, 1 X 20 (55 pound dumb bells) Tough Exercise

    High Pulls (wide grip upright row, but you pull to the forehead), 70 pound bar bell, 4 x 4

    Heavy Laterals, 20 pound dumb bells, 3 x 8

    Press Down, 60 pounds, 4 x 10 (four different triceps exercises)

    Decline Dumbbell Extensions, 25 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
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    U not here alone. Still watching
    Here is my loghttp://anabolicminds.com/forum/supplement-reviews-logs/216779-bigguy-vs-wilpit.htmlhttp://supplementreviews.com/users/mhseaver670/reviews
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    Quote Originally Posted by bigguyn10ec View Post
    U not here alone. Still watching
    Glad to know that. Thanks, Old Navy
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    Dirty Dozen's


    Wednesday, November 28, 2012

    Body Weight: 158.8 Pounds

    Legs, Calves and Abs, 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 24 reps of calves exercises.

    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
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    Widow-Maker Power Workout


    Wednesday, December 5, 2012

    Body Weight: 159.4 Pounds

    Widow-Maker Power Workout - A Strength Gaining Plan


    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
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    Crazy Eights


    Friday, December 7, 2012

    Body Weight: 160.0 Pounds

    Crazy Eights

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 160.0 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
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    Crazy Eights


    Friday, December 14, 2012

    Body Weight: 159.4 Pounds

    On Monday and Wednesday, I worked out with my training partner doing Chest and Triceps on Monday and Legs and Calves on Wednesday. This is a very busy time at the Y where I work as the Fitness Director and I didn't have time to post my workouts. Here is today's training.

    Crazy Eights

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 159.4 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
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    Crazy Eights


    Friday, December 21, 2012

    Body Weight: 160 Pounds

    I spent the week trying to say NO THANK YOU! to all the offerings of candy and cookies that members brought to the Y for the staff. I wasn't very successful saying No and managed to consume my share of the treats. I did manage to do three strong Crazy Eights workouts on Monday, Wednesday and Friday.

    I will become a "Resolutioner" after January 1st when I will begin working towards my goal of shedding my 10 off-season added pounds in order to get back into contest shape by my 70th birthday on April 28th.

    Merry Christmas, Friends.

    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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    good that you can turn that stuff down.
    Here is my loghttp://anabolicminds.com/forum/supplement-reviews-logs/216779-bigguy-vs-wilpit.htmlhttp://supplementreviews.com/users/mhseaver670/reviews
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    Quote Originally Posted by bigguyn10ec View Post
    good that you can turn that stuff down.
    Should have turned more of it down. LOL
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    Recovery


    Friday, December 28, 2012

    Body Weight: 162 Pounds

    It seems the older I get the less my immune system keeps me well. This week I have been suffering from a sinus infection and a case of bronchitis. I went to my doctor yesterday for a chest and sinus xray and two shots in the butt, one of which hurt like hell. I'm also on an antibiotic and cough medicine. The good news is I have stopped coughing and I'm on the fast track to recovery. I'm on vacation this week, but did come in today to train a client and will train a couple more on Saturday morning. I don't like to not be there for my personal training clients.

    Getting ready to make my 'famous' black-eyed peas for New Years. Happy New Year, Friends.

    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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    Dirty Dozen's


    Monday, January 7, 2013

    Body Weight: 160.0 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.

    Dirty Dozens-Chest and Triceps.

    Incline Bench Dumb Bell Press
    3 x 12 x 40 pound dumb bells

    Flat Bench Dumb Bell Press
    3 x 12 x 45 pound dumb bells

    Flat Bench Dumb Bell Flies
    3 x 12 x 30 pound dumb bells

    Machine Bench Press
    3 x 12 x 175 pounds

    Machine Cable Flies
    3 x 12 x 30 pounds

    V-Bar Triceps Press Down
    3 x 12 x 50 pounds

    Flat Bar Triceps Press Down
    3 x 12 x 55 pounds

    Rope Triceps Pull Down
    3 x 12 x 40 pounds

    Crunches
    2 x 100 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
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    Dirty Dozen's


    Wednesday, January 9, 2013

    Body Weight: 158.0 Pounds

    Legs, Calves and Abs, Dirty Dozen's

    After a couple of warm up sets on lower weights, we did two sets of 12-reps of several legs and three sets of 24 reps of calves exercises.

    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
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    Escalation Density Training (EDT)


    Friday, January 11, 2013

    Body Weight: 159.0 Pounds

    Today I introduced Escalation Density Training (EDT) to my personal training clients. I will be doing the same workouts with my training partner.


    Escalation Density Training-A Six-Week Workout Plan

    EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Escalation Density Training (EDT) with HITT Cardio
    Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.

    Procedure

    Each workout consists of three 15-minute time frames separated by a short (5 minute) rest period. In each time frame, you perform two exercises, for a total of 6 exercises per workout.

    In each time frame, the two exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.

    After warming up the first 2 exercises, select a load that approximates a 10-12 RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.

    Sets, reps, and rest intervals: Generally, most athletes find it more effective to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to less reps per set and longer rests as fatigue accumulates. For example, begin by performing sets of 8 with very short (15-20 second) rests. As you begin to fatigue, increase your rest intervals as you drop down to sets of 6, then 4, and as the 15-minute time limit approaches, crank out a few singles in an effort of accomplish as many repetitions as possible in 15 minutes.

    NOTE: Do not perform early sets to failure, or even near failure. Do 70% or so of what is possible (e.g., 8 reps with a 12-RM weight) at the beginning of the time frame. As the time limit approaches, work at or near failure as you attempt to break your rep record.

    Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. Apply the 20/5 rule: as soon as you can increase the total number of reps by 20% or more, start the next workout withy 5% more weight and start over.

    That's essentially EDT. No pre-ordained numbers of sets, reps, or rest periods. It's entirely up to you. Your job is to complete the 15-minute work period, and then improve on it the next time. Oh, and be ready to feel some pain.

    You will train four days per week using a three way split and rotate in order.

    Example:

    Day #1 workout A

    Day #2 workout B

    Day #3 workout C

    Day #4 workout A

    The following week start where you left off with workout B and repeat the cycle:

    Day #1 workout B

    Day #2 workout C

    Day #3 workout A

    Day # 4 workout B


    Workout A: Chest & Back

    First 15-minute time limit

    A1- Incline bench dumb bell press

    A2- Medium grip pull down
    (5-minute rest)

    Second 15-minute time limit

    B1- Flat bench dumb bell press

    B2- Seated cable rows
    (5-minute rest)

    Third 15-minute time limit

    C1- Machine Chest Press

    C2- Bent over dumb bell rows
    (5-minute rest)


    Workout B: Legs

    First 15-minutes time limit

    A1- Machine leg press

    A2- Prone or seated leg curl
    (5-minutes rest)

    Second 15-minutes time limit

    B1- Leg extensions

    B2- Dumb bell lunges
    (5-minutes rest)

    Third 15-minutes time limit

    C1-Seated calve raises

    C2- Standing calve raises
    (5-minutes rest)


    Workout C: Arms and Delts

    First 15-minutes time limit

    A1- Standing or seated dumb bell curls

    A2- Standing or seated dumb bell shoulder extensions
    (5-minutes rest)

    Second 15-minute time limit

    B1- Preacher curls (or bar bell curls)

    B2- Triceps press downs
    (5-minutes rest)

    Third 15-minutes time limit

    C1- Standing or seated dumb bell lateral raises

    C2- Bent over dumb bell lateral raise
    (5-minutes rest)


    Do cardio five days per week.

    On Monday, Wednesday and Friday, do moderate cardio after EDT (if possible) for 30 minutes.
    On Tuesday and Thursday, Do a HITT session on a stationary bike, stair master, inclined treadmill or jump rope.

    After every EDT session do 100 slow and 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
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    Escalation Density Training (EDT)


    Friday, January 18, 2013

    Body Weight: 158.0 Pounds

    This week I introduced Escalation Density Training (EDT) to my personal training clients. I did the same workouts with my training partner.


    Escalation Density Training-A Six-Week Workout Plan

    EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Escalation Density Training (EDT) with HITT Cardio
    Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.

    Procedure

    Each workout consists of three 15-minute time frames separated by a short (5 minute) rest period. In each time frame, you perform two exercises, for a total of 6 exercises per workout.

    In each time frame, the two exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.

    After warming up the first 2 exercises, select a load that approximates a 10-12 RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.

    Sets, reps, and rest intervals: Generally, most athletes find it more effective to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to less reps per set and longer rests as fatigue accumulates. For example, begin by performing sets of 8 with very short (15-20 second) rests. As you begin to fatigue, increase your rest intervals as you drop down to sets of 6, then 4, and as the 15-minute time limit approaches, crank out a few singles in an effort of accomplish as many repetitions as possible in 15 minutes.

    NOTE: Do not perform early sets to failure, or even near failure. Do 70% or so of what is possible (e.g., 8 reps with a 12-RM weight) at the beginning of the time frame. As the time limit approaches, work at or near failure as you attempt to break your rep record.

    Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. Apply the 20/5 rule: as soon as you can increase the total number of reps by 20% or more, start the next workout withy 5% more weight and start over.

    That's essentially EDT. No pre-ordained numbers of sets, reps, or rest periods. It's entirely up to you. Your job is to complete the 15-minute work period, and then improve on it the next time. Oh, and be ready to feel some pain.

    After every EDT session do 100 slow and hard crunches

    We only did three 12-minute sessions in the hour instead of 15-minutes because we needed to decide what weights we were going to use and set up the equipment. We managed to complete between 10 and 17 eight-rep sets per 12-minute session. All-in-all, it was a good week and my clients and I enjoyed the work.


    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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    Escalation Density Training (EDT)


    Wednesday, January 23, 2013

    Body Weight: 158.4 Pounds

    Escalation Density Training-A Six-Week Workout Plan

    EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Escalation Density Training (EDT) with HITT Cardio
    Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.

    Procedure

    Each workout consists of three 15-minute time frames separated by a short (5 minute) rest period. In each time frame, you perform two exercises, for a total of 6 exercises per workout.

    In each time frame, the two exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.

    After warming up the first 2 exercises, select a load that approximates a 10-12 RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.

    Sets, reps, and rest intervals: Generally, most athletes find it more effective to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to less reps per set and longer rests as fatigue accumulates. For example, begin by performing sets of 8 with very short (15-20 second) rests. As you begin to fatigue, increase your rest intervals as you drop down to sets of 6, then 4, and as the 15-minute time limit approaches, crank out a few singles in an effort of accomplish as many repetitions as possible in 15 minutes.

    NOTE: Do not perform early sets to failure, or even near failure. Do 70% or so of what is possible (e.g., 8 reps with a 12-RM weight) at the beginning of the time frame. As the time limit approaches, work at or near failure as you attempt to break your rep record.

    Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. Apply the 20/5 rule: as soon as you can increase the total number of reps by 20% or more, start the next workout withy 5% more weight and start over.

    That's essentially EDT. No pre-ordained numbers of sets, reps, or rest periods. It's entirely up to you. Your job is to complete the 15-minute work period, and then improve on it the next time. Oh, and be ready to feel some pain.

    After every EDT session do 100 slow and hard crunches

    The Y was closed on Monday in honor of Martin Luther King so I trained my clients yesterday and today. On Tuesday we did Chest and Back. We kept the weight the same as last week for back, but we upped the chest weight by five pounds. We 12 sets of 8 reps for each of the three 12-minute sessions. Tough but fun. Today we did legs and calves and added five pounds to both body parts and completed the same number of reps and sets as we did last week.


    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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    2013 NGA Alabama Natural Open Pro Am, July 13th


    Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier

    And the

    2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic

    Saturday, July 13, 2013


    2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships

    Eligible: Open to all natural amateur athletes who hold a current National Gym Association (NGA) membership card. NGA card ($50.00) can be purchased in advance or at check-in on Friday.

    Drug Test: All athletes are required to take a pre-contest drug test on Friday at check-in. Fee for the drug test ($35.00) can be paid in advance or by cash only at check-in.

    Location: The competition on Saturday will be held at Homewood High School, 1901 Lakeshore Drive South, Homewood, Alabama 35209. Homewood is located in Birmingham.

    Time: Saturday prejudging check-in at 9:30 AM. Prejudging begins at 11:00 AM. Evening Show check-in at 5:00 PM – show begins at 6:00 PM.

    Music: Bodybuilders must bring a pre-recorded CD with a maximum of 90-seconds of music for your posing routine. Bikini competitors can bring a pre-recorded CD with a maximum of 75 seconds of music for your evening presentation or you can use house music. Figure competitors and Physique competitors will compete to house music.

    Awards: This event is a Tier IV Super Pro Qualifier. An NGA Pro Card will be awarded to the winner of each Men’s and Women’s Open class with at least five athletes competing, making the class a Pro Qualifier. An NGA Masters Pro Card will be awarded to the winner of each Men’s and Women’s Masters Class with at least three athletes competing, making the class a Masters Pro Qualifier.

    Trophies: Niels Andersen Sculpture trophies will be awarded to the first five places for each class and Overall winners. Teen, Novice and Physique trophies will be awarded to the first five place winners for each class and Best Poser trophies will be awarded for Men’s and for Women’s Bodybuilding.

    Fees: NGA membership card $50.00; One Class $60.00; Each Crossover Class $40.00; Drug Test $35.00 (in advance or cash only at check-in).

    Deadline: Entry form and payment by check or money order must be in by July 1, 2013. After July 1, a late fee of $50.00 will be imposed. Promotes have the option not to accept late entries. No walk-on entries will be allowed on the day of the event.

    Check-in: All athletes must check-in and take a drug test on Friday, July 12 from 5-8 PM at the Vestavia Express YMCA, 2086 Columbiana Road, Birmingham, AL 35216. 205 823-0144. Bodybuilders must wear their posing suit during the weigh-in.


    2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic, Principal Sponsor, All American EFX

    Eligible: Open to all natural professional athletes who hold a current National Gym Association (NGA) Master Pro membership card. NGA Open Professional bodybuilders who have reached the age of 40 and NGA Open Professional Figure athletes who have reached the age of 35 can compete in this Master Pro event. NGA Pro card ($70.00) can be purchased in advance or at check-in on Friday. Master Pro Bodybuilders and Master Pro Figure competitors holding Pro Cards from recongized natural (drug testing) federations can also compete in this show as long as they purchase an NGA Master Pro Card.

    Drug Test: All Pro athletes are required to take a pre-contest drug test on Friday at check-in. Fee for the drug test ($35.00) can be paid in advance or by cash only at check-in.

    Awards: Cash prizes and merchandise will be awarded to the first five places in the Master Pro Bodybuilding Class and the Master Pro Figure Class as follows:

    1st Place $500, 2nd Place $400, 3rd Place $300, 4th Place $200, 5th Place $100

    Fees: NGA Pro membership card $70.00; Master Pro Class $100; Drug Test $35.00 (in advance or cash only at check-in).

    Deadline: Entry form and payment by check or money order must be in by July 1, 2013. After July 1, a late fee of $50.00 will be imposed. Promotes have the option not to accept late entries. No walk-on entries will be allowed on the day of the event.


    Contact: Scott Hults 205 901-8520 or John Rossman 205 370-5202

    Visit the show's web site for more information and to download an entry form.

    Web Site: www.NGAAlabamaOpen.com

    Email: NGAAlabamaOpen@aol.com
    Attached Images Attached Images  
  36. Registered User
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    Escalation Density Training (EDT)


    Wednesday, February 13, 2013

    Body Weight: 161.0 Pounds

    Escalation Density Training-A Six-Week Workout Plan

    We are in our fourth week of EDT and continue to increase the amount of work we do in each session.

    I have also begun marketing my show, the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.

    Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: www.NGAAlabamaOpen.com


    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  37. Registered User
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    Eight, Eight and 20's


    Friday, February 15, 2013

    Body Weight: 159.6 Pounds

    Eight, Eight and 20's

    Today we took a break from Escalation Density Training (EDT) and did a program I call 8-8-20. It's a heavy weight program consisting of two sets of 8 reps followed by one set of 20 reps using the same weight that is used for the two 8 rep sets. Good endurance work. Fun!

    Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.

    Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: www.NGAAlabamaOpen.com

    All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.


    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  38. Registered User
    Old Navy's Avatar
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    5'7"  150 lbs.
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    Eight, Eight and 20's


    Friday, February 22, 2013

    Body Weight: 158.6 Pounds

    Eight, Eight and 20's

    This week we continued a program I call 8-8-20. It's a heavy weight program consisting of two sets of 8 reps followed by one set of 20 reps using the same weight that is used for the two 8 rep sets. Good endurance work. Fun! My clients and I like this program. The 20-reps sets rock.

    Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.

    Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: www.NGAAlabamaOpen.com

    All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.


    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  39. Registered User
    Old Navy's Avatar
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    5'7"  150 lbs.
    Join Date
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    Eight, Eight and 20's


    Monday, February 25, 2013

    Body Weight: 159.2 Pounds

    Eight, Eight and 20's

    Chest and Triceps

    This week we continued a program I call 8-8-20. It's a heavy weight program consisting of two sets of 8 reps followed by one set of 20 reps using the same weight that is used for the two 8 rep sets. Good endurance work. Fun! My clients and I like this program. The 20-reps sets rock.

    We did machine chest press, incline chest press, flat bench chest/flies, standing cable chest press, triceps push downs, v-bar push downs, rope pulls, and single cable pulls.

    100 crunches rounded out the workout.


    Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.

    Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: www.NGAAlabamaOpen.com

    All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.


    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  40. Registered User
    Old Navy's Avatar
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    5'7"  150 lbs.
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    Eight, Eight and 20's


    Friday, March 1, 2013

    Body Weight: 158.8 Pounds

    Eight, Eight and 20's

    Back and Biceps

    This week we continued a program I call 8-8-20. It's a heavy weight program consisting of two sets of 8 reps followed by one set of 20 reps using the same weight that is used for the two 8 rep sets. Good endurance work. Fun! My clients and I like this program. The 20-reps sets rock.

    We did Lats Pull Down, Seated Machine Rows, Bent Over Dumb Bell Rows, Reverse Grip Bent Over Bar Bell Rows, Pull Ups, Dumb Bell Curls and Cable Biceps Curls.

    100 crunches rounded out the workout.


    Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.

    Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: www.NGAAlabamaOpen.com

    All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.


    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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