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

[Old Navy]

Monday, March 7, 2011

Body Weight: 149.5 Pounds

Six weeks out from my 32nd competition. Tracking well.

Step-Load Progression

This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels

Legs and Calves

Machine Leg Press - 85% of One Set Maximum weight
5 x 10 x 340 pounds

Machine Leg Extensions
2 x 10 x 185 pounds

Machine Leg Curls
2 x 10 x 200 pounds

Smith Machine Standing Calf Raises
2 x 10 x 215 pounds

Seated Calf Raises
3 x 25 x 200 pounds

Standing Slant Board Calf Raises
3 x 25 x body weight

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace at 70% VO2 Max

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

[Old Navy]

Wednesday, March 9, 2011

I am being interviewed on Pump TV Radio this evening in Prime Time. I have also been asked to be the subject for a story in the next issue of Pump TV Magazine on natural bodybuilding and senior athletics.

Body Weight: 150.1 Pounds

Step-Load Progression

This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels

Back, Shoulders and Biceps

Smith Machine Dead Lifts 85% of One Set Max weight
5 x 10 x 175 pounds

Close Grip Pull Downs
2 x 10 x 145 pounds

Low Seated Cable Rows
2 x 10 x 130 pounds

Dumb Bell Shrugs
Each rep is a four-count moving the dumb bells: front, side, back, side
2 x 10 x 35 pound dumb bells

Bar Bell Curls
2 x 10 x 70 pounds fixed bar bell

Dumb Bell Curls
2 x 10 x 35 pound dumb bells

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace at 70% VO2 Max

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

[Old Navy]

Friday, March 4, 2011

This workout was really tough today. I'm slammed. I'm five weeks out from my 32nd bodybuilding contest. I'm working on slowly leaning out. I'm about three pounds over where I want to be, but I'm not stressing over it. I'm happy. I'm looking good.

Body Weight: 148.5 Pounds

Step-Load Progression

This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels.

Chest, Shoulders, Triceps and Abs

Smith Machine Bench Press - 85% of One Set Max weight
5 x 10 x 135 pounds

Incline Bench Dumb Bell Flys
2 x 10 x 47.5 pound dumb bells

Smith Machine Shoulder Press
2 x 10 x 85 pounds

Dumb Bell Lateral Raises
2 x 10 x 22.5 pound dumb bells

Dumb Bell Triceps Extensions
2 x 10 x 32.5 pounds dumb bells

Dumb Bell Triceps Kick Backs
2 x 10 x 27.5 pound dumb bells

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace at 70% VO2 Max

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

[Old Navy]

Monday, March 14, 2011

This is Spring Break week for my training partner and his family. They are at the Beach on the Gulf of Mexico. I'm not. LOL

I will take a hiatus from Step Load Progression and resume the regimen next week.

Body Weight: 148.5 Pounds

Back and Biceps

Lat Pull Downs
3 x 6 x 145 pounds

Seated Rows
3 x 6 x 175 pounds

Bent Over Reverse Grip Bar Bell Rows
3 x 6 x 100 pounds

Dumb Bell Curls
2 x 6 x 32.5 pound dumb bells
2 x 6 x 37.5 pound dumb bells
2 x 6 x 42.5 pound dumb bells

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace at 70% VO2 Max

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

[Old Navy]

Wednesday, March 16, 2011

Body Weight: 148.5 Pounds

Spring Break Week so I'm still training solo.

Legs and Calves

Machine Leg Press
3 x 10 x 270 pounds

Machine Leg Extensions
3 x 10 x 185 pounds

Machine Leg Curls
3 x 10 x 200 pounds

Smith Machine Standing Calf Raises
3 x 10 x 215 pounds

Seated Calf Raises
3 x 25 x 200 pounds

Standing Slant Board Calf Raises
3 x 25 x body weight

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace at 70% VO2 Max

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

[Old Navy]

Friday, March 18, 2011

Body Weight: 148.0 Pounds

Final day of Spring Break. My training partner will be back on Monday morning and we will pick up on Step Load Progression.

I'm four weeks out from my 32nd competition. I'm feeling fine, looking hard and enjoying the contest prep. I'm about three pounds over where I want to be on April 16. I'll try to be two pounds below where I want to be on that Thursday and carb up to my stage weight of 145 pounds on Friday night and Saturday morning.

Chest and Triceps

Incline Bench Dumb Bell Flies
3 x 8 x 32.5 pound dumb bells

Flat Bench Dumb Bell Flies
3 x 8 x 37.5 pound dumb bells

Incline Bench Dumb Bell Press
3 x 8 x 47.5 pound dumb bells

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

Incline Bench Triceps Extensions
3 x 8 x 22.5 pound dumb bells

Flat Bench Triceps Extensions
3 x 8 x 25 pound dumb bells

Triceps Push Downs
3 x 8 x 60 pounds

Triceps Rope Pull Downs
3 x 8 x 40 pounds

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace at 70% VO2 Max

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

[Old Navy]

Monday, March 21, 2011

Body Weight: 148.5 Pounds

Four weeks out from my 32nd competition. Tracking well.

Step-Load Progression

This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels

Legs and Calves

Machine Leg Press - 90% of One Set Maximum weight
4 x 10 x 360 pounds

Machine Leg Extensions
3 x 10 x 185 pounds

Machine Leg Curls
3 x 10 x 200 pounds

Smith Machine Standing Calf Raises
3 x 10 x 215 pounds

Seated Calf Raises
3 x 25 x 200 pounds

Standing Slant Board Calf Raises
3 x 25 x body weight

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace at 70% VO2 Max

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

[Old Navy]

Wednesday, March 23, 2011

Body Weight: 149.5 Pounds

Step-Load Progression

This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels

Back, Shoulders and Biceps

Smith Machine Dead Lifts
4 x 10 x 180 pounds (80% of Rep Max weight)

Close Grip Pull Downs
3 x 10 x 145 pounds

Low Seated Cable Rows
3 x 10 x 130 pounds

Dumb Bell Shrugs
Each rep is a four-count moving the dumb bells: front, side, back, side
3 x 10 x 35 pound dumb bells

Bar Bell Curls
2 x 10 x 70 pounds fixed bar bell
1 x 10 x 60 pounds fixed bar bell (Could not do 70)

Dumb Bell Curls
3 x 10 x 35 pound dumb bells

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace at 70% VO2 Max

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

[Old Navy]

Friday, March 25, 2011

Three Weeks until the 2011 NMA Reach for the Rings Bodybuilding, Figure and Bikini Model Championships, Saegertown, PA, April 16.

Body Weight: 148.5 Pounds

Step-Load Progression

This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels.

Chest, Shoulders, Triceps and Abs

Smith Machine Bench Press - 90% of One Set Max weight
4 x 10 x 140 pounds

Incline Bench Dumb Bell Flys
3 x 10 x 47.5 pound dumb bells

Smith Machine Shoulder Press
3 x 10 x 75 pounds

Dumb Bell Lateral Raises
3 x 10 x 27.5 pound dumb bells

Dumb Bell Triceps Extensions
3 x 10 x 32.5 pounds dumb bells

Dumb Bell Triceps Kick Backs
3 x 10 x 27.5 pound dumb bell

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace at 70% VO2 Max

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

[Old Navy]

Monday, March 28, 2011

Body Weight: 148.0 Pounds

Three weeks until my 32nd show, the 2011 NMA Reach for the Ring Bodybuilding, Figure and Bikini Model Championships, Saegertown, PA, April 16. I am entered in the Men's Masters 50+, Men's Masters 60+ and Open Men's Lightweight Classes.

Step-Load Progression

This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels

Legs and Calves

Machine Leg Press - 95% of One Set Maximum weight
3 x 10 x 380 pounds

Machine Leg Extensions
3 x 10 x 185 pounds

Machine Leg Curls
3 x 10 x 200 pounds

Smith Machine Standing Calf Raises
3 x 10 x 215 pounds

Seated Calf Raises
3 x 25 x 200 pounds

Standing Slant Board Calf Raises
3 x 25 x body weight

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace at 70% VO2 Max

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

[Old Navy]

Friday, April 1, 2011

Two Weeks until the 2011 NMA Reach for the Rings Bodybuilding, Figure and Bikini Model Championships, Saegertown, PA, April 16.

Body Weight: 147.6 Pounds

Step-Load Progression

This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels.

Chest, Shoulders, Triceps and Abs

Smith Machine Bench Press - 95% of One Set Max weight
3 x 10 x 150 pounds

Incline Bench Dumb Bell Flys
3 x 10 x 47.5 pound dumb bells

Smith Machine Shoulder Press
3 x 10 x 75 pounds

Dumb Bell Lateral Raises
3 x 10 x 27.5 pound dumb bells

Dumb Bell Triceps Extensions
3 x 10 x 32.5 pounds dumb bells

Dumb Bell Triceps Kick Backs
3 x 10 x 27.5 pound dumb bell

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace at 70% VO2 Max

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

[Old Navy]

Monday, April 4, 2011

Two Weeks until the 2011 NMA Reach for the Rings Bodybuilding, Figure and Bikini Model Championships, Saegertown, PA, April 16.

Body Weight: 147.6 Pounds

Hypertrophy Strength Training

There are only 4, 5, or 6 reps in each set. This is a heavy lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

Chest, Shoulders, Triceps and Abs

Incline Bench Dumb Bell Press
4 x 4 x 52.5 pound dumb bells

Flat Bench Dumb Bell Press
4 x 4 x 60 pound dumb bells

Wide Grip Lat Pull
4 x 4 x 165 pounds

Laterals
3 x 6 x 17.5 pound dumb bells (side)
3 x 6 x 17.5 pound dumb bells (bent)

Triceps Press Downs
4 x 6 x 70 pounds

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace

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

[Old Navy]

Wednesday, April 6, 2011

Two Weeks until the 2011 NMA Reach for the Rings Bodybuilding, Figure and Bikini Model Championships, Saegertown, PA, April 16.

Body Weight: 147.0 Pounds

Hypertrophy Strength Training

There are only 4, 5, or 6 reps in each set. This is a heavy lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

Legs, Calves and Abs

Machine Leg Press
4 x 4 x 300 pounds

Smith Machine Squats
4 x 6 x 200 pounds

Hack Squats
4 x 5 x 165 pounds

Machine Leg Curls
4 x 5 x 150 pounds

Machine Leg Extensions
3 x 4 x 160 pounds

Seated Machine Calf Raises
3 x 25 x 150 pounds

Standing Calf Raises
3 x 25 x body weight

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace

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

[Old Navy]

Monday, April 11, 2011

Five days until the 2011 NMA Reach for the Rings Bodybuilding, Figure and Bikini Model Championships, Saegertown, PA, April 16.

Body Weight: 145.7 Pounds, 6% body fat

Hypertrophy Strength Training: Chest, Shoulders and Triceps

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

Dips
4 x 4 x body weight + 25 pound plate

Incline Dumb Bell Flies
4 x 4 x 42.5 pound dumb bells

Seated Smith Machine Barbell Shoulder Press
4 x 4 x 90 pounds

Close Grip Bench Press
4 x 4 x 100 pounds

Triceps Press Down
4 x 4 x 70 pounds

Crunches
200 slow hard reps

Cardio: Posing Practice
2 x 20 minute sessions

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

[Old Navy]

Wednesday, April 13, 2011

Three days until the 2011 NMA Reach for the Rings Bodybuilding, Figure and Bikini Model Championships, Saegertown, PA, April 16.

Body Weight: 144.5 Pounds, 5.6 % body fat

Did a full-body shave and ex-foliation this morning to prepare for my first spray tan application this evening.

Hypertrophy Strength Training: Back and Biceps

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

Reverse Grip Barbell Row
4 x 4 x 125 pounds

Medium Grip Lats Pull
4 x 4 x 155 pounds

Medium Grip Chin Ups
4 x 6 x body weight

Barbell Curl
4 x 4 x 60 pound fixed barbell

Triceps Press Down
4 x 4 x 70 pounds

Dumb Bell Curl
4 x 6 x 37.5 pound dumb blels

Crunches
200 slow and hard

Cardio: Posing Practice
2 x 20 minute sessions

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

[Old Navy]

Tuesday, April 19, 2011

2011 NMA The Reach for the Rings Bodybuilding, Figure and Bikini Championships, Saegertown, PA, April 16.

Body Weight: 145.0 Pounds, Body Fat < 5%

Personal Results:

Men's Masters 50+ 2nd Place

Men's Masters 60+ 2nd Place

Open Men's Lightweight 1st Place. I had a blast in the Overall Judging and Pose down. The Middleweight won the show. Well deserved.



Best Poser. I captured my sixth Best Poser Award in the last seven years (I have won Best Poser at age 61, 62, 63, 64, 65 and 67. I didn't compete in a contest that offered a Best Poser Award in my 67th year).

Getting There Was Half Of The Battle!

I was scheduled to fly from Birmingham, Alabama to Detroit and on to Pittsburgh at 11 am Friday to arrive at around 2:30. After picking up a rental car, the drive to Saegertown was 90-minutes. Due to crazy weather in the Southeast, my flights were delayed, canceled and changed. I finally arrived in Saegertown at 9:30 Friday night, missing my scheduled 8:30 polygraph drug test. I had called the promoter earlier and she graciously rescheduled me for 8 am Saturday morning. I had a great carb up dinner at a family owned restaurant called Chovy's Italian Casual near the hotel. Yum! The next morning I arrived in time for the toughest polygraph test I've ever taken. The tester was looking for cheaters and asked the same questions several times and in several different ways. At the end, he didn't say anything for 30-seconds and then said, "You passed." Ha, ha. The laugh was mine.

The show was well run by Lisa and Jon Ketcham and the support staff was top notch. I enjoyed the competition and had a great time on stage.

The coolest thing for me was personal. Russ Testo, an outstanding posing coach and choreographer, was the Guest Poser for the show and also held a posing clinic for the athletes after Pre-judging. I have worked with Russ on my posing and on six different 90-seconds posing routines. Russ was in the audience when I won my six Best Poser Award, doing a routine that Russ and I developed five-years ago. We enjoyed a post-contest dinner together at the same restaurant I went to on Friday. It was well worth a second visit.

I got up at 4 am on Sunday to drive to Pittsburgh to catch a 7 am plane home. All my flights were on time and I got home at 9:30 am and made it to Church for the 11 am service, and took my usual seat in the choir. I sing bass.

My 32nd show was very successful. I placed well, won an Open Weight Class, a Best Poser Award and brought the best conditioned physique I've ever had for a contest. I was pumped.

I'll be 68 next week. I wonder what my 68th year will bring?

I took Monday off and returned to training today:

Hypertrophy Strength Training

There are only 4, 5, or 6 reps in each set. This is a heavy lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

Chest, Shoulders, Triceps and Abs

Incline Bench Dumb Bell Press
2 x 4 x 52.5 pound dumb bells
2 x 4 x 60.0 pound dumb bells


Flat Bench Dumb Bell Press
4 x 6 x 60 pound dumb bells

Wide Grip Lat Pull
4 x 4 x 175 pounds

Laterals
3 x 6 x 20 pound dumb bells (side)
3 x 6 x 20 pound dumb bells (bent)

Triceps Press Downs
4 x 6 x 70 pounds

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace

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

[Old Navy]

Wednesday, April 20, 2011

Body Weight: 144.5 Pounds

Hypertrophy Strength Training

There are only 4, 5, or 6 reps in each set. This is a heavy lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

Legs, Calves and Abs

Machine Leg Press
4 x 6 x 300 pounds

Smith Machine Squats
4 x 6 x 200 pounds

Hack Squats
3 x 6 x 200 pounds

Machine Leg Curls
3 x 6 x 170 pounds

Machine Leg Extensions
3 x 6 x 170 pounds

Seated Machine Calf Raises
3 x 25 x 175 pounds

Standing Calf Raises
3 x 25 x body weight

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace

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

[Old Navy]

Friday, April 22, 2011

Body Weight: 144.0 Pounds, 4.8 % body fat

Hypertrophy Strength Training: Back and Biceps

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

Reverse Grip Barbell Row
4 x 6 x 125 pounds

Medium Grip Lats Pull
4 x 6 x 155 pounds

Medium Grip Chin Ups
4 x 6 x body weight

Barbell Curl
4 x 6 x 60 pound fixed barbell

Triceps Press Down
4 x 6 x 70 pounds

Dumb Bell Curl
4 x 6 x 37.5 pound dumb bells

"Hanging Chad"
Hanging on a bar for a 90 degree bicep curl without raising or lowering my body. This builds bicep muscles fast.
1 x 144 pounds x 50 seconds

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy

[Old Navy]

Monday, April 25, 2011

Body Weight: 145.2 Pounds

I had a nice Easter weekend with my family. I ate more than usual, but didn't go crazy. I even skipped desert. I'm not a martyr, but it took a lot of diet and training since January to get me to my best physique ever for a contest and I just want to hold on to it for awhile. LOL

Hypertrophy Strength Training

There are only 4, 5, or 6 reps in each set. This is a heavy lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

Chest, Shoulders, Triceps and Abs

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

Flat Bench Dumb Bell Press
4 x 6 x 60 pound dumb bells

Wide Grip Lat Pull
4 x 6 x 175 pounds

Laterals
3 x 6 x 22.5 pound dumb bells

Extensions
3 x 6 x 22.5 pound dumb bells

Triceps Press Downs
4 x 6 x 70 pounds

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace

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

[Old Navy]

Wednesday, April 27, 2011

Body Weight: 143.3 Pounds, 4.8 % body fat

Hypertrophy Strength Training: Back and Biceps

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

Reverse Grip Barbell Row
4 x 6 x 125 pounds

Medium Grip Lats Pull
4 x 6 x 155 pounds

Medium Grip Chin Ups
4 x 6 x body weight

Barbell Curl
4 x 6 x 60 pound fixed barbell

Dumb Bell Curl
4 x 6 x 37.5 pound dumb bells

"Hanging Chad"
Hanging on a bar for a 90 degree isometric bicep curl without raising or lowering my body. This builds bicep muscle peek.
1 x 143.5 pounds x 60 seconds

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy