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

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  1. Cable Chest Flys


    Monday, June 11, 2012

    Body Weight: 156.4 Pounds.

    I'm training in a non-contest prep, normal off-season maintenance mode so my training weight loads are fairly constant week-to-week.

    Chest and Triceps.

    Incline Bench Cable Chest Flys
    3 x 8 x 30 pound cable in each hand

    Flat Bench Cable Chest Flys
    3 x 8 x 30 pound cable in each hand

    Machine Bench Press
    3 x 8 x 165 pounds

    Flat Bench Dumb Bell Triceps Extensions
    3 x 8 x 20 pound dumb bells

    Flat Bench Dumb Bell Triceps Kick Backs
    3 x 8 x 60 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

  2. 20 Somethings Endurance Training


    Wednesday, June 13, 2012

    Body Weight: 154.8 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 285 pounds

    Hack Squats
    1 x 20 x 155 pounds

    Machine Leg Curls
    1 x 20 x 150 pounds

    Machine Leg Extensions
    1 x 20 x 135 pounds

    Machine Adductors
    1 x 20 x 100 pounds

    Machine Abductors
    1 x 20 x 100 pounds

    Seated Machine Calf Raises
    3 x 25 x 115 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
    •   
       

  3. Crazy Eights


    Friday, June 15, 2012

    Body Weight: 154.8 Pounds

    Crazy Eights

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 154.8 pounds

    Machine Lat Pull Down
    3 x 8 x 150 pounds

    Machine Low Row
    3 x 8 x 160 pounds

    Military Press
    3 x 8 x 70 pound fixed barbell

    Bench Lat Pulls
    3 x 8 x 65 pound dumb bell

    Dumb Bell Bicep Curls
    3 x 8 x 30 pound dumb bells

    Crunches
    100 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  4. Crazy Eights


    Monday, June 18, 2012

    Body Weight: 156.0 Pounds. Gained a couple of pounds over Father's Day Weekend.

    I'm training in a non-contest prep, normal off-season maintenance mode so my training weight loads are fairly constant week-to-week.

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

    Chest and Triceps.

    Incline Bench Dumb Bell Press
    3 x 8 x 55 pound dumb bells

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

    Flat Bench Dumb Bell Flies
    3 x 8 x 45 pound dumb bells

    Machine Bench Press
    3 x 8 x 165 pounds

    Machine Cable Flies
    3 x 8 x 65 pounds

    V-Bar Triceps Press Down
    3 x 8 x 55 pounds

    Flat Bar Triceps Press Down
    3 x 8 x 60 pounds

    Rope Triceps Pull Down
    3 x 8 x 40 pounds

    Crunches
    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
  5. Black Jack - 21


    Wednesday, June 20, 2012

    Body Weight: 156.4 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
  6. TRX Suspension Training


    Friday, June 22, 2012

    Body Weight: 156.0 Pounds

    TRX Suspension Training

    60-minutes of full upper body TRX

    Crunches

    100 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  7. Rest Pause


    Monday, June 25, 2012

    Body Weight: 157.0 Pounds.

    Rest Pause

    Chest and Triceps

    In this session, we use a Smith Machine, an incline bench and a flat bench. We position the bench in such a way and adjust the stops on the rails to allow the bar to rest a couple of inches above the chest. We bench press as heavy as we can, resting the bar on the stops for 8-10 seconds after each rep. This allows us to lift heavier without having to hold the weighted bar throughout the set.

    Incline Rest Pause Bench Press
    1 x 8 x 85 pounds
    1 x 8 x 105 pounds
    1 x 8 x 125 pounds


    Flat Rest Pause Bench Press
    1 x 8 x 105 pounds
    1 x 8 x 125 pounds
    1 x 8 x 145 pounds


    Decline Rest Pause Bench Press
    1 x 8 x 85 pounds
    1 x 8 x 105 pounds
    1 x 8 x 125 pounds


    V-Bar Triceps Press Down
    3 x 8 x 55 pounds


    Flat Bar Triceps Press Down
    3 x 8 x 60 pounds


    Flat Bar Reverse Grip Press Down
    3 x 8 x 50 pounds


    Rope Triceps Pull Down
    3 x 8 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
  8. Black Jack - 21


    Wednesday, June 27, 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
  9. Crazy Eights


    Friday, June 29, 2012

    Body Weight: 156.0 Pounds.

    I'm training in a non-contest prep, normal off-season maintenance mode so my training weight loads are fairly constant week-to-week.

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

    Chest and Triceps.

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

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

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

    Machine Bench Press
    3 x 8 x 185 pounds

    Machine Cable Flies
    3 x 8 x 85 pounds

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

    Flat Bar Triceps Press Down
    3 x 8 x 65 pounds

    Rope Triceps Pull Down
    3 x 8 x 50 pounds

    Crunches
    2 x 100 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  10. TRX Suspension Training


    Monday, July 2, 2012

    Body Weight: 158.0 Pounds

    My training partner is away for the week so I completed a solo 60-minutes full upper body TRX Suspension Training session

    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. 20 Somethings Endurance Training


    Wednesday, July 4, 2012 Independence Day USA

    Body Weight: 157.0 Pounds

    20-Somethings Endurance Training

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

    Legs, Calves and Abs


    Machine Leg Press
    1 x 20 x 290 pounds


    Hack Squats
    1 x 20 x 160 pounds


    Machine Leg Curls
    1 x 20 x 155 pounds


    Machine Leg Extensions
    1 x 20 x 140 pounds


    Machine Adductors
    1 x 20 x 110 pounds


    Machine Abductors
    1 x 20 x 110 pounds


    Seated Machine Calf Raises
    3 x 25 x 125 pounds


    Standing Calf Raises
    3 x 25 x body weight


    Crunches
    100 slow and hard


    Supplements:


    I use the award winning AAEFX Flex Wheeler Signature Series


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


    Old Navy
  12. Crazy Eights


    Friday, July 6, 2012

    Body Weight: 155.0 Pounds.

    I'm training in a non-contest prep, normal off-season maintenance mode so my training weight loads are fairly constant week-to-week.

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


    Chest and Triceps.


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


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


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


    Machine Bench Press
    3 x 8 x 185 pounds


    Machine Cable Flies
    3 x 8 x 85 pounds


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


    Flat Bar Triceps Press Down
    3 x 8 x 65 pounds


    Rope Triceps Pull Down
    3 x 8 x 50 pounds


    Crunches
    2 x 100 slow and hard


    Supplements:


    I use the award winning AAEFX Flex Wheeler Signature Series


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


    Old Navy
  13. Dirty Dozen's


    Monday, July 9, 2012

    Body Weight: 158.0 Pounds.

    Dirty Dozens

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

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

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

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

    Machine Bench Press
    2 x 12 x 185 pounds

    Machine Cable Flies
    2 x 12 x 85 pounds

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

    Flat Bar Triceps Press Down
    2 x 12 x 60 pounds

    Rope Triceps Pull Down
    2 x 12 x 50 pounds

    Crunches
    200 slow and hard


    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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


    Old Navy
  14. Black Jack - 21


    Wednesday, July 11, 2012

    Body Weight: 155.8 Pounds

    Black Jack - 21

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

    Legs, Calves and Abs

    Machine Leg Press
    3 x 7 x 300 pounds

    Hack Squats
    3 x 7 x 165 pounds

    Machine Leg Curls
    3 x 7 x 155 pounds

    Machine Leg Extensions
    3 x 7 x 130 pounds

    Machine Adductors
    3 x 7 x 100 pounds

    Machine Abductors
    3 x 7 x 100 pounds

    Seated Machine Calf Raises
    3 x 21 x 115 pounds

    Standing Calf Raises
    3 x 21 x body weight

    Crunches
    121 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  15. Back on Track


    Wednesday, July 18, 2012

    Body Weight: 155.2 Pounds

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

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  16. Crazy Eights


    Friday, July 20, 2012

    Body Weight: 155.4 Pounds

    Crazy Eights

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 155.8 pounds

    Machine Lat Pull Down
    3 x 8 x 150 pounds

    Machine Low Row
    3 x 8 x 160 pounds

    Military Press
    3 x 8 x 70 pound fixed barbell

    Bench Lat Pulls
    3 x 8 x 65 pound dumb bell

    Dumb Bell Bicep Curls
    3 x 8 x 30 pound dumb bells

    Crunches
    100 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  17. Crazy Eights


    Monday, July 23, 2012

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

    I'm training in a non-contest prep, normal off-season maintenance mode so my training weight loads are fairly constant week-to-week.

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

    Chest and Triceps.

    Incline Bench Dumb Bell Press
    3 x 8 x 55 pound dumb bells

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

    Flat Bench Dumb Bell Flies
    3 x 8 x 45 pound dumb bells

    Machine Bench Press
    3 x 8 x 165 pounds

    Machine Cable Flies
    3 x 8 x 65 pounds

    V-Bar Triceps Press Down
    3 x 8 x 55 pounds

    Flat Bar Triceps Press Down
    3 x 8 x 60 pounds

    Rope Triceps Pull Down
    3 x 8 x 40 pounds

    Crunches
    100 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  18. 20 Somethings Endurance Training


    Wednesday, July 25, 2012

    Body Weight: 157.0 Pounds

    20-Somethings Endurance Training

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

    Legs, Calves and Abs

    Machine Leg Press
    1 x 20 x 290 pounds

    Hack Squats
    1 x 20 x 160 pounds

    Machine Leg Curls
    1 x 20 x 155 pounds

    Machine Leg Extensions
    1 x 20 x 140 pounds

    Machine Adductors
    1 x 20 x 110 pounds

    Machine Abductors
    1 x 20 x 110 pounds

    Seated Machine Calf Raises
    3 x 25 x 125 pounds

    Standing Calf Raises
    3 x 25 x body weight

    Crunches
    100 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  19. TRX Suspension Training


    Friday, July 27, 2012

    Body Weight: 157.0 Pounds

    TRX Suspension Training

    60-minutes of full upper body TRX

    Crunches

    100 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  20. 20 Somethings Endurance Training


    Monday, July 30, 2012

    Body Weight: 158.0 Pounds.

    I'm training in a non-contest prep, normal off-season maintenance mode so my training weight loads are fairly constant week-to-week.

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

    Chest and Triceps.

    Incline Bench Dumb Bell Press
    1 x 20 x 50 pound dumb bells

    Flat Bench Dumb Bell Press
    1 x 20 x 55 pound dumb bells

    Flat Bench Dumb Bell Flies
    1 x 20 x 32.5 pound dumb bells

    Machine Bench Press
    1 x 20 x 165 pounds

    Machine Cable Flies
    1 x 20 x 70 pounds

    V-Bar Triceps Press Down
    1 x 20 x 50 pounds

    Flat Bar Triceps Press Down
    1 x 20 x 55 pounds

    Rope Triceps Pull Down
    1 x 20 x 40 pounds

    Crunches
    1 x 100 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  21. Blackjack - 21's


    Wednesday, August 1, 2012

    Body Weight: 157.4 Pounds

    Black Jack - 21

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

    Legs, Calves and Abs

    Machine Leg Press
    3 x 7 x 300 pounds

    Hack Squats
    3 x 7 x 165 pounds

    Machine Leg Curls
    3 x 7 x 155 pounds

    Machine Leg Extensions
    3 x 7 x 130 pounds

    Machine Adductors
    3 x 7 x 100 pounds

    Machine Abductors
    3 x 7 x 100 pounds

    Seated Machine Calf Raises
    3 x 21 x 115 pounds

    Standing Calf Raises
    3 x 21 x body weight

    Crunches
    121 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  22. Crazy Eights and TRX Suspension Training


    Friday, August 3, 2012

    Body Weight: 158.0 Pounds

    Crazy Eights and 20-minutes of TRX Suspension Training

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 158 pounds

    Machine Lat Pull Down
    3 x 8 x 150 pounds

    Machine Low Row
    3 x 8 x 160 pounds

    Military Press
    3 x 8 x 70 pound fixed barbell

    Bench Lat Pulls
    3 x 8 x 65 pound dumb bell

    Dumb Bell Bicep Curls
    3 x 8 x 30 pound dumb bells

    Crunches
    100 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy

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

    Body Weight: 158.0 Pounds

    Crazy Eights and 20-minutes of TRX Suspension Training

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 158 pounds

    Machine Lat Pull Down
    3 x 8 x 150 pounds

    Machine Low Row
    3 x 8 x 160 pounds

    Military Press
    3 x 8 x 70 pound fixed barbell

    Bench Lat Pulls
    3 x 8 x 65 pound dumb bell

    Dumb Bell Bicep Curls
    3 x 8 x 30 pound dumb bells

    Crunches
    100 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
    Nice lat PDs
    Email me for free prodigy samples
    [email protected]
    www.pni-online.com

  24. Quote Originally Posted by howwedo107 View Post
    Nice lat PDs
    Thanks. Slow and steady pull works for me.
  25. Black Jack - 21


    Monday, August 6, 2012

    Body Weight: 159.0 Pounds

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

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

    Black Jack - 21

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

    Legs, Calves and Abs

    Machine Leg Press
    3 x 7 x 300 pounds

    Hack Squats
    3 x 7 x 165 pounds

    Machine Leg Curls
    3 x 7 x 155 pounds

    Machine Leg Extensions
    3 x 7 x 130 pounds

    Machine Adductors
    3 x 7 x 100 pounds

    Machine Abductors
    3 x 7 x 100 pounds

    Seated Machine Calf Raises
    3 x 21 x 115 pounds

    Standing Calf Raises
    3 x 21 x body weight

    Crunches
    121 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  26. Crazy Eights


    Wednesday, August 8, 2012

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

    I'm training in a non-contest prep, normal off-season maintenance mode so my training weight loads are fairly constant week-to-week.

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

    Chest and Triceps.

    Incline Bench Dumb Bell Press
    3 x 8 x 55 pound dumb bells

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

    Flat Bench Dumb Bell Flies
    3 x 8 x 45 pound dumb bells

    Machine Bench Press
    3 x 8 x 165 pounds

    Machine Cable Flies
    3 x 8 x 65 pounds

    V-Bar Triceps Press Down
    3 x 8 x 55 pounds

    Flat Bar Triceps Press Down
    3 x 8 x 60 pounds

    Rope Triceps Pull Down
    3 x 8 x 40 pounds

    Crunches
    100 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  27. 20 Somethings Endurance Training


    Friday, August 10, 2012

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

    I'm training in a non-contest prep, normal off-season maintenance mode so my training weight loads are fairly constant week-to-week.

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

    Chest and Triceps.

    Incline Bench Dumb Bell Press
    1 x 20 x 50 pound dumb bells

    Flat Bench Dumb Bell Press
    1 x 20 x 55 pound dumb bells

    Flat Bench Dumb Bell Flies
    1 x 20 x 32.5 pound dumb bells

    Machine Bench Press
    1 x 20 x 165 pounds

    Machine Cable Flies
    1 x 20 x 70 pounds

    V-Bar Triceps Press Down
    1 x 20 x 50 pounds

    Flat Bar Triceps Press Down
    1 x 20 x 55 pounds

    Rope Triceps Pull Down
    1 x 20 x 40 pounds

    Crunches
    1 x 100 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  28. Crazy Eights


    Monday, August 13, 2012

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

    I'm training in a non-contest prep, normal off-season maintenance mode so my training weight loads are fairly constant week-to-week.

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

    Chest and Triceps.

    Incline Bench Dumb Bell Press
    3 x 8 x 55 pound dumb bells

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

    Flat Bench Dumb Bell Flies
    3 x 8 x 45 pound dumb bells

    Machine Bench Press
    3 x 8 x 165 pounds

    Machine Cable Flies
    3 x 8 x 65 pounds

    V-Bar Triceps Press Down
    3 x 8 x 55 pounds

    Flat Bar Triceps Press Down
    3 x 8 x 60 pounds

    Rope Triceps Pull Down
    3 x 8 x 40 pounds

    Crunches
    100 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  29. Dirty Dozen's


    Wednesday, August 15, 2012

    Body Weight: 158.0 Pounds

    Dirty Dozens

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

    Legs, Calves and Abs

    Machine Leg Press
    3 x 12 x 350 pounds


    Hack Squats
    3 x 12 x 135 pounds


    Machine Leg Curls
    3 x 12 x 130 pounds


    Machine Leg Extensions
    3 x 12 x 130 pounds


    Machine Adductors
    3 x 12 x 90 pounds


    Machine Abductors
    3 x 12 x 90 pounds


    Seated Machine Calf Raises
    3 x 24 x 115 pounds


    Standing Calf Raises
    3 x 24 x body weight


    Crunches
    100 slow and hard


    Supplements:


    I use the award winning AAEFX Flex Wheeler Signature Series


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


    Old Navy
  30. Crazy Eights


    Friday, August 17, 2012

    Body Weight: 158.0 Pounds

    Crazy Eights

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 158 pounds

    Machine Lat Pull Down
    3 x 8 x 150 pounds

    Machine Low Row
    3 x 8 x 160 pounds

    Military Press
    3 x 8 x 70 pound fixed barbell

    Bench Lat Pulls
    3 x 8 x 65 pound dumb bell

    Dumb Bell Bicep Curls
    3 x 8 x 30 pound dumb bells

    Crunches
    100 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  

  
 

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