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

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  1. Crazy Eights


    Wednesday, January 11, 2012

    Body Weight: 155.0 Pounds. I'm exactly 10 pounds over my ideal contest weight. I maxed my off-season weight gain of 15 pounds to 160 pounds on December 31st.

    Crazy Eights - after a couple of light warm up sets, three set of 8 reps of several exercises lifting as slowly and heavy as I could for each set.

    Chest and Triceps.

    Incline Bench Dumb Bell Press
    3 x 8 x 60 pound dumb bells

    Flat Bench Dumb Bell Press
    3 x 8 x 65 pound dumb bells

    Flat Bench Dumb Bell Flies
    3 x 8 x 52.5 pound dumb bells

    Machine Bench Press
    3 x 8 x 185 pounds

    Machine Cable Flies
    3 x 8 x 85 pounds

    V-Bar Triceps Press Down
    3 x 8 x 70 pounds

    Flat Bar Triceps Press Down
    3 x 8 x 65 pounds

    Rope Triceps Pull Down
    3 x 8 x 50 pounds

    Crunches
    100 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy

  2. Hungarian Oak Leg Blast


    Friday, January 13, 2012

    Body Weight: 155.0 Pounds

    Hungarian Oak Leg Blast:

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

    Week 6
    Session: 6.2 (Friday)

    Leg Presses, Time: 6:00
    1 x 160 pounds x 210 reps - paced at 35 reps per minute

    Leg Extensions
    2 x 65 pounds x 30 reps

    Leg Curls
    3 x 115 pounds x 30 reps

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

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

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

    Crunches
    100 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
    •   
       

  3. Hungarian Oak Leg Blast


    Monday, January 16, 2012
    (The YMCA where I work and train is closed today to celebrate MLK Day. My training partner and I met at the Y on Sunday afternoon to complete this session.)


    Body Weight: 156.0 Pounds


    Hungarian Oak Leg Blast:

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


    Week 7

    Session: 7.1 (Sunday)


    Leg Presses, Time: 6:30
    1 x 160 pounds x 230 reps - paced at 35 reps per minute


    Leg Extensions
    2 x 65 pounds x 30 reps


    Leg Curls
    3 x 115 pounds x 30 reps


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

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


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


    Crunches
    100 slow and hard


    Supplements:


    I use the award winning AAEFX Flex Wheeler Signature Series


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


    Old Navy
  4. Heavy Sixes


    Wednesday, January 18, 2012

    Body Weight: 155.6 Pounds

    Heavy Sixes

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

    Lat Pull Downs
    3 x 6 x 155 pounds

    Seated Machine Rows
    3 x 6 x 180 pounds

    Seated Machine Shoulder Press
    3 x 6 x 165 pounds

    Standing Bar Bell Shrugs
    3 x 6 x 165 pounds

    Dumb Bell Curls
    3 x 6 x 32.5 pound dumb bells

    Standing Bar Bell Curls
    3 x 6 x 60 pound fixed bar bell

    Crunches
    100 slow hard reps

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  5. Hungarian Oak Leg Blast


    Friday, January 20, 2012

    Body Weight: 156.0 Pounds

    Hungarian Oak Leg Blast:

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

    Week 7
    Session: 7.2 (Friday)

    Leg Presses, Time: 7:00
    1 x 160 pounds x 245 reps - paced at 35 reps per minute

    Leg Extensions
    2 x 65 pounds x 30 reps

    Leg Curls
    3 x 115 pounds x 30 reps

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

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

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

    Crunches
    100 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
    •   
       

  6. Crazy Eights


    Wednesday, January 25, 2012

    Body Weight: 155.4 Pounds. I'm exactly 10.4 pounds over my ideal contest weight. I maxed my off-season weight gain of 15 pounds to 160 pounds on December 31st.

    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 - tough

    Machine Bench Press
    3 x 8 x 185 pounds

    Machine Cable Flies
    3 x 8 x 85 pounds

    V-Bar Triceps Press Down
    3 x 8 x 70 pounds

    Flat Bar Triceps Press Down
    3 x 8 x 65 pounds

    Rope Triceps Pull Down
    3 x 8 x 50 pounds

    Crunches
    100 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  7. Hungarian Oak Leg Blast


    Friday, January 27, 2012

    I SURVIVED THE HUNGARIAN OAK LEG BLAST WORKOUT!

    Body Weight: 155.4 Pounds

    Hungarian Oak Leg Blast: I completed the 16 session legs workout plan today.

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

    Week 8
    Session: 8.2 (Friday)

    Leg Presses, Time: 8:00
    1 x 160 pounds x 310 reps - paced at 38 reps per minute for 8 minutes + 6 reps

    Leg Extensions
    2 x 65 pounds x 30 reps

    Leg Curls
    3 x 115 pounds x 30 reps

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

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

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

    Crunches
    100 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  8. 20 Somethings Endurance Training


    Monday, January 30, 2012

    Body Weight: 156.0 Pounds

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

    Back, Shoulders and Biceps

    Machine Lat Pull Down
    1 x 20 x 120 pounds

    Machine Low Row
    1 x 20 x 120 pounds

    Military Press
    1 x 20 x 60 pound fixed barbell

    Bent Over Dumb Bell Rows
    1 x 20 x 50 pound dumb bells

    Dumb Bell Bicep Curls
    1 x 20 x 25 pound dumb bells

    Olympic Barbell Curl - Slow Reps
    1 x 20 x 45 pounds

    Crunches
    100 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  9. 20 Somethings Endurance Training


    Wednesday, February 1, 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 115 pounds

    Machine Adductors
    1 x 20 x 85 pounds

    Machine Abductors
    1 x 20 x 85 pounds

    Seated Machine Calf Raises
    3 x 25 x 100 pounds

    Standing Calf Raises
    3 x 25 x body weight

    Crunches
    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. TRX Suspension Training


    Friday, February 3, 2012

    Body Weight: 155.6 Pounds

    TRX Suspension Training

    45-minute session on the TRX. Full body workout. Rock and Roll!

    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
  11. Crazy Eights


    Monday, February 6, 2012

    Body Weight: 156.0 Pounds.

    Crazy Eights - after a couple of light warm up sets, three set of 8 reps of several exercises lifting as slowly and heavy as I could for each set.

    Chest and Triceps.

    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 - tough

    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
    150 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  12. 20 Somethings Endurance Training


    Wednesday, February 8, 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 115 pounds

    Machine Adductors
    1 x 20 x 85 pounds

    Machine Abductors
    1 x 20 x 85 pounds

    Seated Machine Calf Raises
    3 x 25 x 100 pounds

    Standing Calf Raises
    3 x 25 x body weight

    Crunches
    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. 20 Somethings Endurance Training


    Friday, February 10, 2012

    Body Weight: 156.0 Pounds

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

    Back, Shoulders and Biceps

    Machine Lat Pull Down
    1 x 20 x 120 pounds

    Machine Low Row
    1 x 20 x 120 pounds

    Military Press
    1 x 20 x 60 pound fixed barbell

    Bent Over Dumb Bell Rows
    1 x 20 x 50 pound dumb bells

    Dumb Bell Bicep Curls
    1 x 20 x 25 pound dumb bells

    Olympic Barbell Curl - Slow Reps
    1 x 20 x 45 pounds

    Crunches
    100 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  14. Dirty Dozen's


    Monday, February 13, 2012

    Body Weight: 156.8 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 60 pound dumb bells

    Flat Bench Dumb Bell Press
    2 x 12 x 65 pound dumb bells

    Flat Bench Dumb Bell Flies
    2 x 12 x 45 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
    100 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  15. Black Jack - 21


    Wednesday, February 15, 2012

    Body Weight: 157.0 Pounds

    Black Jack - 21

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

    Legs, Calves and Abs

    Machine Leg Press
    3 x 7 x 270 pounds

    Hack Squats
    3 x 7 x 150 pounds

    Machine Leg Curls
    3 x 7 x 140 pounds

    Machine Leg Extensions
    3 x 7 x 120 pounds

    Machine Adductors
    3 x 7 x 90 pounds

    Machine Abductors
    3 x 7 x 90 pounds

    Seated Machine Calf Raises
    3 x 21 x 100 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. Great work ON! Keep it up!

  17. Quote Originally Posted by bpmartyr View Post
    Great work ON! Keep it up!
    Thanks, BP
  18. Black Jack - 21


    Friday, February 17, 2012

    Body Weight: 157.8 Pounds

    Black Jack - 21's

    After a couple of light warm up sets, three sets of 7 reps of several exercises lifting as heavy and slowly as you can.


    Back, Shoulders and Biceps


    Machine Lat Pull Down
    3 x 7 x 130 pounds


    Machine Low Row
    3 x 7 x 130 pounds


    Military Press
    3 x 7 x 70 pound fixed barbell


    Bent Over Dumb Bell Rows
    3 x 7 x 50 pound dumb bells


    Dumb Bell Bicep Curls
    3 x 7 x 25 pound dumb bells


    Olympic Barbell Curl - Slow Reps
    3 x 7 x 45 pounds


    Crunches
    200 slow and hard - two sets of 100


    Supplements:


    I use the award winning AAEFX Flex Wheeler Signature Series


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


    Old Navy
  19. Dirty Dozen's


    Monday, February 20, 2012

    Body Weight: 157.4 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 60 pound dumb bells

    Flat Bench Dumb Bell Press
    2 x 12 x 65 pound dumb bells

    Flat Bench Dumb Bell Flies
    2 x 12 x 45 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
    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. Black Jack - 21


    Wednesday, February 22, 2012

    Body Weight: 157.0 Pounds

    Black Jack - 21

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

    Legs, Calves and Abs

    Machine Leg Press
    3 x 7 x 280 pounds

    Hack Squats
    3 x 7 x 160 pounds

    Machine Leg Curls
    3 x 7 x 150 pounds

    Machine Leg Extensions
    3 x 7 x 125 pounds

    Machine Adductors
    3 x 7 x 95 pounds

    Machine Abductors
    3 x 7 x 95 pounds

    Seated Machine Calf Raises
    3 x 21 x 110 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
  21. Black Jack - 21


    Friday, February 24, 2012

    Body Weight: 156.8 Pounds

    Black Jack - 21's

    After a couple of light warm up sets, three sets of 7 reps of several exercises lifting as heavy and slowly as you can.

    Back, Shoulders and Biceps


    Machine Lat Pull Down
    3 x 7 x 135 pounds


    Machine Low Row
    3 x 7 x 135 pounds


    Military Press
    3 x 7 x 70 pound fixed barbell


    Bent Over Dumb Bell Rows
    3 x 7 x 50 pound dumb bells


    Dumb Bell Bicep Curls
    3 x 7 x 27.5 pound dumb bells


    Olympic Barbell Curl - Slow Reps
    3 x 7 x 45 pounds


    Crunches
    200 slow and hard - two sets of 100


    Supplements:


    I use the award winning AAEFX Flex Wheeler Signature Series


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


    Old Navy
  22. Dirty Dozen's


    Monday, February 27, 2012

    Body Weight: 157.4 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 60 pound dumb bells

    Flat Bench Dumb Bell Press
    2 x 12 x 65 pound dumb bells

    Flat Bench Dumb Bell Flies
    2 x 12 x 45 pound dumb bells

    Machine Bench Press
    2 x 12 x 190 pounds

    Machine Cable Flies
    2 x 12 x 90 pounds

    V-Bar Triceps Press Down
    2 x 12 x 70 pounds

    Flat Bar Triceps Press Down
    2 x 12 x 70 pounds

    Rope Triceps Pull Down
    2 x 12 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
  23. 20 Somethings Endurance Training


    Wednesday, February 29, 2012

    Body Weight: 156.0 Pounds

    20-Somethings Endurance Training

    After a couple of warm up sets on lower weights, we did one set of 20-reps of several legs and calves exercises.

    Legs, Calves and Abs

    Machine Leg Press
    1 x 20 x 250 pounds

    Hack Squats
    1 x 20 x 135 pounds

    Machine Leg Curls
    1 x 20 x 135 pounds

    Machine Leg Extensions
    1 x 20 x 115 pounds

    Machine Adductors
    1 x 20 x 85 pounds

    Machine Abductors
    1 x 20 x 85 pounds

    Seated Machine Calf Raises
    3 x 25 x 100 pounds

    Standing Calf Raises
    3 x 25 x body weight

    Crunches
    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. Black Jack - 21


    Friday, March 2, 2012

    We had a power outage at our home caused by the heavy weather on Friday so I didn't have the opportunity to post my journal for Friday until today.


    Body Weight: 156.0 Pounds

    Black Jack - 21's

    After a couple of light warm up sets, three sets of 7 reps of several exercises lifting as heavy and slowly as you can.

    Back, Shoulders and Biceps

    Machine Lat Pull Down
    3 x 7 x 140 pounds

    Machine Low Row
    3 x 7 x 140 pounds

    Military Press
    3 x 7 x 70 pound fixed barbell

    Bent Over Dumb Bell Rows
    3 x 7 x 55 pound dumb bells

    Dumb Bell Bicep Curls
    3 x 7 x 27.5 pound dumb bells

    Olympic Barbell Curl - Slow Reps
    3 x 7 x 45 pounds

    Crunches
    200 slow and hard - two sets of 100

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  25. Crazy Eights


    Monday, March 5, 2012

    Body Weight: 156.6 Pounds.

    Crazy Eights - after a couple of light warm up sets, three set of 8 reps of several exercises lifting as slowly and heavy as I could for each set.

    Chest and Triceps.

    Incline Bench Dumb Bell Press
    3 x 8 x 60 pound dumb bells

    Flat Bench Dumb Bell Press
    3 x 8 x 65 pound dumb bells

    Flat Bench Dumb Bell Flies
    3 x 8 x 52.5 pound dumb bells

    Machine Bench Press
    3 x 8 x 185 pounds

    Machine Cable Flies
    3 x 8 x 85 pounds

    V-Bar Triceps Press Down
    3 x 8 x 70 pounds

    Flat Bar Triceps Press Down
    3 x 8 x 65 pounds

    Rope Triceps Pull Down
    3 x 8 x 50 pounds

    Crunches
    100 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  26. Black Jack - 21


    Wednesday, March 7, 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
  27. Black Jack - 21 and TRX Suspension Training


    Friday, March 9, 2012

    Body Weight: 156.0 Pounds

    Black Jack - 21's and TRX Suspension Trainng

    After a couple of light warm up sets, three sets of 7 reps of several exercises lifting as heavy and slowly as you can.

    Back, Shoulders and Biceps

    Machine Lat Pull Down
    3 x 7 x 140 pounds

    Machine Low Row
    3 x 7 x 140 pounds

    Military Press
    3 x 7 x 70 pound fixed barbell

    Bent Over Dumb Bell Rows
    3 x 7 x 55 pound dumb bells

    Dumb Bell Bicep Curls
    3 x 7 x 27.5 pound dumb bells

    Olympic Barbell Curl - Slow Reps
    3 x 7 x 45 pounds

    We also did a full-upper body TRX Suspension Training workout (two sets of each exercise)

    Crunches
    200 slow and hard - two sets of 100

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  28. Crazy Eights


    Monday, March 12, 2012

    Body Weight: 157.0 Pounds.

    The hour lost because of daylight savings time hit me hard this morning. I was really beat after this session. I got up at 5:15, but my brain said it was 4:15.

    Crazy Eights - after a couple of light warm up sets, three set of 8 reps of several exercises lifting as slowly and heavy as I could for each set.

    Chest and Triceps.

    Incline Bench Dumb Bell Press
    3 x 8 x 60 pound dumb bells

    Flat Bench Dumb Bell Press
    3 x 8 x 65 pound dumb bells

    Flat Bench Dumb Bell Flies
    3 x 8 x 52.5 pound dumb bells

    Machine Bench Press
    3 x 8 x 185 pounds

    Machine Cable Flies
    3 x 8 x 85 pounds

    V-Bar Triceps Press Down
    3 x 8 x 70 pounds

    Flat Bar Triceps Press Down
    3 x 8 x 65 pounds

    Rope Triceps Pull Down
    3 x 8 x 50 pounds

    Crunches
    100 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  29. 20 Somethings Endurance Training


    Wednesday, March 14, 2012

    Body Weight: 156.8 Pounds

    20-Somethings Endurance Training

    After a couple of warm up sets on lower weights, we did one set of 20-reps of several legs and calves exercises.

    Legs, Calves and Abs

    Machine Leg Press
    1 x 20 x 250 pounds

    Hack Squats
    1 x 20 x 135 pounds

    Machine Leg Curls
    1 x 20 x 135 pounds

    Machine Leg Extensions
    1 x 20 x 115 pounds

    Machine Adductors
    1 x 20 x 85 pounds

    Machine Abductors
    1 x 20 x 85 pounds

    Seated Machine Calf Raises
    3 x 25 x 100 pounds

    Standing Calf Raises
    3 x 25 x body weight

    Crunches
    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
  30. Crazy Eights


    Monday, March 19, 2012

    Body Weight: 157.0 Pounds.

    Because I needed to focus on my 2011 Federal and State Tax Returns all weekend, I didn't have time to post my workout on Friday. I completed a strong back, biceps and shoulders session on Friday.

    Monday

    Crazy Eights - after a couple of light warm up sets, three set of 8 reps of several exercises lifting as slowly and heavy as I could for each set.

    Chest and Triceps.

    Incline Bench Dumb Bell Press
    3 x 8 x 60 pound dumb bells


    Flat Bench Dumb Bell Press
    3 x 8 x 65 pound dumb bells


    Flat Bench Dumb Bell Flies
    3 x 8 x 52.5 pound dumb bells


    Machine Bench Press
    3 x 8 x 185 pounds


    Machine Cable Flies
    3 x 8 x 85 pounds


    V-Bar Triceps Press Down
    3 x 8 x 70 pounds


    Flat Bar Triceps Press Down
    3 x 8 x 65 pounds


    Rope Triceps Pull Down
    3 x 8 x 50 pounds


    Crunches
    100 slow and hard


    Supplements:


    I use the award winning AAEFX Flex Wheeler Signature Series


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


    Old Navy
  •   

      
     

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