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

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  1. 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

  2. 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
    •   
       

  3. 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
  4. 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
  5. 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
    •   
       

  6. 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
  7. 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
  8. 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
  9. 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
  10. 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
  11. 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
  12. 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

  13. 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
    Ricky@pni-online.com
    www.pni-online.com

  14. Quote Originally Posted by howwedo107 View Post
    Nice lat PDs
    Thanks. Slow and steady pull works for me.
  15. 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
  16. 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
  17. 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
  18. 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
  19. 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
  20. 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
  21. Advice for Seniors


    Friday, August 24, 2012

    Body Weight: 158.8 Pounds

    Advice for us older athletes: I began having sinus problems several weeks ago. I decided to self-medicate with cough drops, honey, Vicks and an over-the-counter sinus medication. Yesterday, after suffering and showing no improvement for a month, and missing a day's work, I finally went to the doctor. After an examination and blood draw to see what's going on, I do have a sinus infection that has dug in. The doc gave me a steroid shot (ha, me on steroids), prescription cough medicine and an antibiotic. I'm already feeling better and am on the road to recovery. Lesson learned is, especially if you are older, if you are ailing, don't wait to seek treatment and don't try to self-medicate.

    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


    Monday August 27, 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.

    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 50 pound dumb bells

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

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

    Machine Bench Press
    3 x 8 x 175 pounds

    Machine Cable Flies
    3 x 8 x 80 pounds

    V-Bar Triceps Press Down
    3 x 8 x 60 pounds

    Flat Bar Triceps Press Down
    3 x 8 x 60 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
  23. Dirty Dozen's


    Wednesday, August 29, 2012

    Body Weight: 155.8 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
  24. Crazy Eights


    Friday, August 31, 2012

    Body Weight: 157.0 Pounds

    Crazy Eights

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 157 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
  25. Crazy Eights


    Monday September 3, 2012

    Body Weight: 157.2 Pounds. Looking to be at 150 pounds by September 20, when I leave 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.

    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 50 pound dumb bells

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

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

    Machine Bench Press
    3 x 8 x 175 pounds

    Machine Cable Flies
    3 x 8 x 80 pounds

    V-Bar Triceps Press Down
    3 x 8 x 60 pounds

    Flat Bar Triceps Press Down
    3 x 8 x 60 pounds

    Rope Triceps Pull Down
    3 x 8 x 50 pounds

    Crunches
    100 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  •   

      
     

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