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

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  1. 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

  2. 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
    •   
       

  3. 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
  4. 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
  5. 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
    •   
       

  6. 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
  7. 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
  8. 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
  9. 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
  10. 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
  11. Dirty Dozen's


    Wednesday, March 21, 2012

    Body Weight: 158.0 Pounds

    Dirty Dozen's

    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 270 pounds

    Hack Squats
    3 x 12 x 125 pounds

    Machine Leg Curls
    3 x 12 x 125 pounds

    Machine Leg Extensions
    3 x 12 x 120 pounds

    Machine Adductors
    3 x 12 x 85 pounds

    Machine Abductors
    3 x 12 x 85 pounds

    Seated Machine Calf Raises
    3 x 24 x 110 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
  12. Dirty Dozen's


    Friday, March 23, 2012

    Body Weight: 157.4 Pounds

    Dirty Dozen's

    After a couple of light warm up sets, three sets of 12 reps of several exercises lifting as heavy and slowly as you can.

    Back, Shoulders and Biceps

    Machine Lat Pull Down
    3 x 12 x 130 pounds

    Machine Low Row
    3 x 12 x 140 pounds

    Military Press
    3 x 12 x 60 pound fixed barbell

    Bent Over Dumb Bell Rows
    3 x 12 x 55 pound dumb bells

    Dumb Bell Bicep Curls
    3 x 12 x 25 pound dumb bells

    Olympic Barbell Curl - Slow Reps
    3 x 12 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
  13. Crazy Eights


    Monday, March 26, 2012

    Body Weight: 157.4 Pounds.

    I'm still training in a non-contest prep, normal off-season maintenance mode so my 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
    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


    Wednesday, March 28, 2012

    Body Weight: 155.8 Pounds - Started a cutting diet.

    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 300 pounds

    Hack Squats
    3 x 12 x 130 pounds

    Machine Leg Curls
    3 x 12 x 130 pounds

    Machine Leg Extensions
    3 x 12 x 125 pounds

    Machine Adductors
    3 x 12 x 85 pounds

    Machine Abductors
    3 x 12 x 85 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
  15. Dirty Dozen's


    Friday, March 30, 2012

    Body Weight: 155.4 Pounds

    Dirty Dozen's

    After a couple of light warm up sets, three sets of 12 reps of several exercises lifting as heavy and slowly as you can.

    Back, Shoulders and Biceps

    Machine Lat Pull Down
    3 x 12 x 135 pounds

    Machine Low Row
    3 x 12 x 145 pounds

    Military Press
    3 x 12 x 60 pound fixed barbell

    Bent Over Dumb Bell Rows
    3 x 12 x 55 pound dumb bells

    Dumb Bell Bicep Curls
    3 x 12 x 27.5 pound dumb bells

    Olympic Barbell Curl - Slow Reps
    3 x 12 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
  16. Crazy Eights


    Monday, April 2, 2012

    Body Weight: 157.4 Pounds. Bad weekend for eating, I added back two pounds that I had lost.

    I'm still training in a non-contest prep, normal off-season maintenance mode so my 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
  17. Dirty Dozen's


    Wednesday, April 4, 2012

    Body Weight: 155.6 Pounds - Back to where I was last Wednesday.

    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
  18. 20 Somethings Endurance Training


    Monday, April 9, 2012

    Body Weight: 158.0 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 135 pounds

    Machine Low Row
    1 x 20 x 130 pounds

    Military Press
    1 x 20 x 70 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
  19. 20 Somethings Endurance Training


    Wednesday, April 11, 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 250 pounds

    Hack Squats
    1 x 20 x 135 pounds

    Machine Leg Curls
    1 x 20 x 135 pounds

    Machine Leg Extensions
    1 x 20 x 120 pounds

    Machine Adductors
    1 x 20 x 90 pounds

    Machine Abductors
    1 x 20 x 90 pounds

    Seated Machine Calf Raises
    3 x 25 x 100 pounds

    Standing Calf Raises
    3 x 25 x body weight

    Crunches
    100 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  20. Crazy Eights


    Friday, April 13, 2012

    Body Weight: 156.8 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
  21. 20 Somethings Endurance Training


    Monday, April 16, 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
    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
  22. 20 Somethings Endurance Training


    Thursday, April 19, 2012

    Body Weight: 158.0 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 120 pounds

    Machine Adductors
    1 x 20 x 90 pounds

    Machine Abductors
    1 x 20 x 90 pounds

    Seated Machine Calf Raises
    3 x 25 x 100 pounds

    Standing Calf Raises
    3 x 25 x body weight

    Crunches
    100 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  23. Crazy Eights and TRX Suspension Training


    Friday, April 20, 2012

    Body Weight: 158.0 Pounds

    Crazy Eights and TRX Suspension Training

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 158.0 pounds

    Machine Lat Pull Down
    3 x 8 x 145 pounds

    Machine Low Row
    3 x 8 x 165 pounds

    Military Press
    3 x 8 x 70 pound fixed barbell

    Bench Lat Pulls
    3 x 8 x 65 pound dumb bell

    Dumb Bell Bicep Curls
    3 x 8 x 27.5 pound dumb bells

    Plus 1/2 hour of TRX Suspension Training hitting back, shoulders and biceps

    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. 20 Somethings Endurance Training


    Monday, April 23, 2012

    Body Weight: 158.4 Pounds.

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

    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 52.5 pound dumb bells

    Flat Bench Dumb Bell Press
    1 x 20 x 55.0 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 75 pounds

    V-Bar Triceps Press Down
    1 x 20 x 55 pounds

    Flat Bar Triceps Press Down
    1 x 20 x 60 pounds

    Rope Triceps Pull Down
    1 x 20 x 45 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

  25. Taking Stock


    Thursday, April 27, 2012

    Taking Stock

    Every year on my Birthday, I take stock of where I am in terms of health and physical fitness. And, I always set a goal to be better on my next Birthday than I am on this one. Tomorrow I will be 69 years-old.

    While I don't have any plans to enter my 41st bodybuilding competition this year, I am setting a goal on my Birthday to stay in shape and to start a serious contest prep about 15 weeks before I turn 70, when I'll look for a contest featuring a Men's Masters 70+ Class to enter before I then hang up my posing suit for good.

    Thanks for all your support and encouragement during my past seven years of competitive bodybuilding. I love our Sport.

    Regards,

    Old Navy
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