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

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  1. Wednesday, December 9, 2009

    Weight: 158.4 pounds

    Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan, Week Two.


    EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.

    Workout B: Legs

    First 15-minute time limit, going back and forth between the two exercises



    Machine Leg Press

    210 pounds x 10 reps x 10 sets

    Prone Leg Curls

    75 pounds x 8 reps x 10 sets

    (5-minute rest)


    Second 15-minute time limit, going back and forth between the two exercises

    Machine Leg Extensions

    115 pounds x 10 reps x 10 sets

    Seated Leg Curls

    75 pounds x 8 reps x 10 sets

    (5-minute rest)


    Third 15-minute time limit, going back and forth between the two exercises

    Seated Calf Raises

    100 pounds x 10 reps x 10 sets

    Standing Calf Raises

    Bodyweight plus 60 pounds x 10 reps x 10 sets


    (5-minute rest)


    Plus 20 minutes of moderate speed, moderate elevation tread mill

    125 Abdominal Crunches


    Supplements:

    I am using the Flex Wheeler Signature Series as part of my training regimen:

    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
    NF-PRO 100% Pro-Grade Whey Protein

    Today we increased the weight and the reps for each set. This session was Hard Core.

    Old Navy


  2. Friday, December 11, 2009

    Weight: 158.0 pounds

    Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan, Week Two


    EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.

    Workout C: Arms and Delts

    First 15-minute time limit, going back and forth between the two exercises


    Incline Dumb Bell Curls
    22.5 pounds x 10 reps x 10 sets

    Seated Dumb Bell Shoulder Extensions
    20 pounds x 12 reps x 10 sets

    (5-minute rest)

    Second 15-minute time limit, going back and forth between the two exercises

    Preacher Curls
    50 pounds x 10 reps x 10 sets

    Cable Press Downs (Rope, Straight Bar and V-Bar)
    55 pounds x 10 reps x 10 sets

    (5-minute rest)

    Third 15-minute time limit, going back and forth between the two exercises

    Dumb Bell Lateral Raises
    15 pounds x 10 reps x 10 sets

    Bent Over Cable Cross Raises
    40 pounds x 12 reps x 10 sets (20 pounds on each side)

    (5-minute rest)

    Plus, 20 minutes of moderate speed, moderate elevation tread mill
    125 Abdominal Crunches

    Supplements:

    I am using the Flex Wheeler Signature Series as part of my training regimen:

    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
    NF-PRO 100% Pro-Grade Whey Protein

    My legs were so sore from Wednesday that both my hammies cramped in the middle of the night. I drank lots of water and that helped. Tough stuff.

    Old Navy
    •   
       


  3. Monday, December 14, 2009

    Weight: 159.8 pounds

    Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan, Week Three


    EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.

    Workout A: Chest & Back

    First 15-minute time limit, going back and forth between the two exercises


    Flat Bench Dumb Bell Press

    42.5 pound dumb bells x 10 reps x 10 sets


    Close Grip Pull Down

    115 pounds x 10 reps x 10 sets

    (5-minute rest)



    Second 15-minute time limit, going back and forth between the two exercises

    Dips

    Bodyweight x 10 reps x 10 sets


    Cable rows

    115 pounds x 10 reps x 10 sets

    (5-minute rest)


    Third 15-minute time limit, going back and forth between the two exercises

    Precor Machine Barbell Incline Press

    85 pounds x 10 reps x 10 sets


    Bent Over Dumb Bell Rows

    30 pound dumb bells x 10 reps x 10 sets

    (5-minute rest)


    Plus, 20 minutes of moderate speed, moderate elevation tread mill

    125 Abdominal Crunches

    Supplements:

    I am using the Flex Wheeler Signature Series as part of my training regimen:

    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
    NF-PRO 100% Pro-Grade Whey Protein

    Today we kept the weight and reps the same and upped the sets. I was toast after the workout.

  4. Wednesday, December 16, 2009

    Weight: 159.0 pounds

    Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan


    EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.

    Workout B: Legs

    First 15-minute time limit, going back and forth between the two exercises


    Machine Leg Press
    225 pounds x 10 reps x 10 sets
    Prone Leg Curls
    70 pounds x 10 reps x 10 sets
    (5-minute rest)

    Second 15-minute time limit, going back and forth between the two exercises

    Machine Leg Extensions
    120 pounds x 10 reps x 10 sets
    Seated Leg Curls
    80 pounds x 10 reps x 10 sets
    (5-minute rest)

    Third 15-minute time limit, going back and forth between the two exercises

    Seated Calf Raises
    115 pounds x 10 reps x 10 sets
    Standing Calf Raises
    Bodyweight plus 60 pounds x 10 reps x 10 sets
    (5-minute rest)

    Plus, 20 minutes of moderate speed, moderate elevation tread mill
    124 Abdominal Crunches

    Supplements:

    I am using the Flex Wheeler Signature Series as part of my training regimen:

    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
    NF-PRO 100% Pro-Grade Whey Protein

    Today we increased the weight on each set. Fun.

  5. Looks good! You sir are an inspiration for me and I am sure for a lot of guys in this community as well! Keep it up.

  6. Quote Originally Posted by n87 View Post
    Looks good! You sir are an inspiration for me and I am sure for a lot of guys in this community as well! Keep it up.

    Thanks for the props. Being old enough to be on Medicare, I just don't want to need it.

  7. Friday, December 18, 2009

    Weight: 160.0 pounds

    Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan, Week Three


    EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.

    Workout C: Arms and Delts

    First 15-minute time limit, going back and forth between the two exercises


    Incline Dumb Bell Curls
    27.5 pounds x 10 reps x 10 sets

    Seated Dumb Bell Shoulder Extensions
    22.5 pounds x 10 reps x 10 sets

    (5-minute rest)

    Second 15-minute time limit, going back and forth between the two exercises

    Preacher Curls
    60 pounds x 10 reps x 8 sets

    Cable Press Downs (Rope, Straight Bar and V-Bar)
    60 pounds x 10 reps x 8 sets (tough exercise)

    (5-minute rest)

    Third 15-minute time limit, going back and forth between the two exercises

    Dumb Bell Lateral Raises
    15 pounds x 12 reps x 10 sets

    Bent Over Cable Cross Raises
    40 pounds x 12 reps x 10 sets (20 pounds on each side)

    (5-minute rest)

    Plus, 20 minutes of moderate speed, moderate elevation tread mill
    125 Abdominal Crunches

    Supplements:

    I am using the Flex Wheeler Signature Series as part of my training regimen:

    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
    NF-PRO 100% Pro-Grade Whey Protein

    One more week to go with this plan. Then, after Christmas, something new.

    Old Navy

  8. Monday, December 21, 2009

    Weight: 159.0 pounds

    Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan, Week Four


    EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.

    Workout A: Chest & Back

    First 15-minute time limit, going back and forth between the two exercises


    Flat Bench Dumb Bell Press

    45.0 pound dumb bells x 10 reps x 10 sets

    Close Grip Pull Down

    120 pounds x 10 reps x 10 sets (tough)

    (5-minute rest)


    Second 15-minute time limit, going back and forth between the two exercises

    Dips

    Bodyweight x 10 reps x 10 sets

    Cable rows

    120 pounds x 10 reps x 10 sets

    (5-minute rest)


    Third 15-minute time limit, going back and forth between the two exercises

    Precor Machine Barbell Incline Press

    90 pounds x 10 reps x 10 sets


    Bent Over Dumb Bell Rows

    35 pound dumb bells x 10 reps x 10 sets

    (5-minute rest)


    Plus, 20 minutes of moderate speed, moderate elevation tread mill

    125 Abdominal Crunches

    Supplements:

    I am using the Flex Wheeler Signature Series as part of my training regimen:

    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
    NF-PRO 100% Pro-Grade Whey Protein

    This is the last week of this workout plan. I am glad it is almost over. Tough.

  9. Wednesday, December 23, 2009

    Weight: 159.0 pounds

    Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan, Week Four


    EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.

    Workout B: Legs

    First 15-minute time limit, going back and forth between the two exercises


    Machine Leg Press
    245 pounds x 10 reps x 10 sets

    Prone Leg Curls
    75 pounds x 10 reps x 10 sets

    (5-minute rest)

    Second 15-minute time limit, going back and forth between the two exercises
    Machine Leg Extensions


    125 pounds x 10 reps x 10 sets
    Seated Leg Curls

    85 pounds x 10 reps x 10 sets

    (5-minute rest)

    Third 15-minute time limit, going back and forth between the two exercises

    Seated Calf Raises
    120 pounds x 10 reps x 10 sets

    Standing Calf Raises
    Bodyweight plus 60 pounds x 10 reps x 10 sets

    (5-minute rest)

    Plus, 20 minutes of moderate speed, moderate elevation tread mill
    125 Abdominal Crunches

    Supplements:

    I am using the Flex Wheeler Signature Series as part of my training regimen:

    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
    NF-PRO 100% Pro-Grade Whey Protein

    We are wrapping it up. One more session of EDT and we will complete this e****lent program.

  10. Saturday, December 26, 2009

    Weight: 160.0 pounds

    Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan, Week Four


    EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.

    Workout C: Arms and Delts

    First 15-minute time limit, going back and forth between the two exercises


    Incline Dumb Bell Curls
    30 pounds x 10 reps x 10 sets

    Seated Dumb Bell Shoulder Extensions
    25 pounds x 10 reps x 10 sets

    (5-minute rest)

    Second 15-minute time limit, going back and forth between the two exercises

    Preacher Curls
    60 pounds x 10 reps x 10 sets

    Cable Press Downs (Rope, Straight Bar and V-Bar)
    60 pounds x 10 reps x 10 sets (tough exercise)

    (5-minute rest)

    Third 15-minute time limit, going back and forth between the two exercises

    Dumb Bell Lateral Raises
    17.5 pounds x 10 reps x 10 sets

    Bent Over Cable Cross Raises
    40 pounds x 12 reps x 10 sets (20 pounds on each side)

    (5-minute rest)

    Plus, 20 minutes of moderate speed, moderate elevation tread mill
    125 Abdominal Crunches

    Supplements:

    I am using the Flex Wheeler Signature Series as part of my training regimen:

    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
    NF-PRO 100% Pro-Grade Whey Protein

    This is the last session of this e****lent program. I enjoyed the work and I know I got good results. On Monday, I start a plan called The Widowmaker.

    I hope everyone had a great Christmas.

    Old Navy
    •   
       


  11. Monday, December 28, 2009

    Weight: 161.0

    Today I begin a new training plan, one that I have worked before and really enjoyed:

    Widow-Maker Power Workout – A Four-Week Plan

    The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:

    Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.

    On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!

    The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.


    Day 1:

    Incline Bench Dumbbell Press – 6 x 6, 1 X 20

    Flat Bench Dumbbell Press – 6 x 6, 1 X 20

    High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4

    Heavy Laterals – 3 x 8

    Press Down – 4 x 10

    Decline Dumbbell Extensions - 4 X 8


    Day 2:

    Leg Press – 6 x 6, 1 X 40

    Squats – 6 x 6, 1 X 30

    Hack Squat – 6 x 6, 1 X 20

    Leg Curl s– 5 x 8

    Leg Extensions – 4 x 10


    Day 3:

    Reverse Grip Barbell Row – 6 x 6, 1 X 20

    Medium Grip Pull Down – 6 x 6, 1 X 20

    Dead Lifts – 6 x 6, 1 X 30

    Barbell Curls – 4 x 6

    Preacher Curls – 4 x 10


    Day 4:

    Lunges - 6 X 6, 1 X 20

    Seated Leg Curls - 6 x 6

    Wide stance Squats (feet out wide, toes pointed out) - 6 X 6, 1 X 50

    Dumbbell Stiff Leg Dead Lifts - 6 X 6

    Step Ups (Step up, one leg at a time, on a high bench or aerobic step) 6 X 6


    Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.

    Do Cardio on off days from weights, 20 minutes of HITT or intervals.
    Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 minutes being interval or HITT.


    Today I did Day 1

    Day 1:


    Incline Bench Dumbbell Press – 6 x 6 x 42.5 pound dumb bells, 1 X 20 x 37.5 pound dumb bells

    Flat Bench Dumbbell Press – 6 x 6 x 47.5 pound dumb bells, 1 X 20 x 42.5 pound dumb bells

    High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4 x 75 pounds

    Heavy Laterals – 3 x 8 x 17.5 pound dumb bells

    Press Down – 4 x 10 x 60 pounds (rope, v-bar, straight bar)

    Decline Dumbbell or Barbell Extensions - 4 X 8 x 50 pound fixed barbell


    Supplements:

    I am using the Flex Wheeler Signature Series as part of my training regimen:

    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
    NF-PRO 100% Pro-Grade Whey Protein

    I am off and running, looking to grow in the New Year.

    Old Navy

  12. Wednesday, December 30, 2009

    Weight: 158.4

    Widow-Maker Power Workout – A Four-Week Plan


    The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:

    Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.

    On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!

    The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.

    Day 2: Legs and Calves

    Leg Press 6 x 6 x 240 pounds, 1 X 40 x 225 pounds

    Squats 6 x 6 x 165 pounds, 1 X 30 x 125 pounds

    Hack Squat 6 x 6 x 150 pounds, 1 X 20 x 125 pounds

    Leg Curls 5 x 8 x 150 pounds

    Leg Extensions 4 x 10 x 100 pounds

    Seated Calve Raises 3 x 20 x 150 pounds

    Crunches 5 x 20 reps

    I did Cardio on Tuesday, 20 minutes of HITT and 20 minutes of moderate trreadmill.

    Supplements:

    I am using the Flex Wheeler Signature Series as part of my training regimen:

    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
    NF-PRO 100% Pro-Grade Whey Protein

    Each week I will up the weights for each set. It's all good.

    Old Navy

  13. Friday, January 1, 2010 Happy New Year. A Great Way to Start the Year.

    Weight: 158.0

    Widow-Maker Power Workout: A Four-Week Plan


    The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:

    Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.

    On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!

    The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.

    Day 3: Back and Biceps

    Reverse Grip Barbell Row 6 x 6 x 135 pounds, 1 X 20 x 105 pounds

    Medium Grip Pull Down 6 x 6 x 115 pounds, 1 X 20 x 100 pounds

    Dead Lifts 6 x 6 x 185 pounds, 1 X 30 x 105 pounds

    Barbell Curls 4 x 6 x 50 pounds

    Preacher Curls 4 x 10 x 50 pounds

    20 minutes of moderate cardio and 125 crunches

    Supplements:

    I am using the Flex Wheeler Signature Series as part of my training regimen:

    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
    NF-PRO 100% Pro-Grade Whey Protein

    The YMCA was full of Resolutioners. The next six weeks will be crowded.

    Old Navy

  14. Monday, January 4, 2010 (Posted Late)

    Weight: 158.8

    Widow-Maker Power Workout: A Four-Week Plan


    The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:

    Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.

    On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!

    The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.

    Day 4: Legs

    Lunges 6 x 6 x 125 pounds, 1 x 20 x 105 pounds (reps are both legs)

    Seated Leg Curls 6 x 6 x 125 pounds

    Wide Stance Squats 6 x 6 x 175 pounds, 1 x 50 x 150 pounds

    Dumbbell Stiff Leg Dead Lifts 6 x 6 x 30 pound dumbbells

    Step Ups (Step up, one leg at a time, on a high bench or aerobic step) 6 x 6

    Seated Calves 3 x 15 x 100 pounds


    Plus 20-minutes of moderate speed cardio and 125 crunches

    Supplements:

    I am using the Flex Wheeler Signature Series as part of my training regimen:

    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
    NF-PRO 100% Pro-Grade Whey Protein

    This is the end of the first week of this plan. It's tough, but fun

    Old Navy

  15. Quote Originally Posted by Old Navy View Post
    Friday, January 1, 2010 Happy New Year. A Great Way to Start the Year.

    Weight: 158.0

    Widow-Maker Power Workout: A Four-Week Plan


    The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:

    Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.

    On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!

    The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.

    Day 3: Back and Biceps

    Reverse Grip Barbell Row 6 x 6 x 135 pounds, 1 X 20 x 105 pounds

    Medium Grip Pull Down 6 x 6 x 115 pounds, 1 X 20 x 100 pounds

    Dead Lifts 6 x 6 x 185 pounds, 1 X 30 x 105 pounds

    Barbell Curls 4 x 6 x 50 pounds

    Preacher Curls 4 x 10 x 50 pounds

    20 minutes of moderate cardio and 125 crunches

    Supplements:

    I am using the Flex Wheeler Signature Series as part of my training regimen:

    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
    NF-PRO 100% Pro-Grade Whey Protein

    The YMCA was full of Resolutioners. The next six weeks will be crowded.

    Old Navy
    I see it every year and three months later 80 % or more of the people are gone. We are good examples of dedication.=)

    keep it up Scott you are doing phenomenal for any age. I hope to do the NGA Nashville and maybe NGA Atlanta and/or NGA Alabama if I have the money.
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness

  16. Quote Originally Posted by smeton_yea View Post
    I see it every year and three months later 80 % or more of the people are gone. We are good examples of dedication.=)

    keep it up Scott you are doing phenomenal for any age. I hope to do the NGA Nashville and maybe NGA Atlanta and/or NGA Alabama if I have the money.
    Thanks. I would do the NGA Night of the Champions in Nashville in late June and then, two weeks later, do my show, the 2010 NGA Alabama Natural Open Bodybuilding, Figure and Fitness Model Championships on July 11. Mine is a Super Pro Qualifier. The winner of every class with five or more contestants entering and competing will be awarded an NGA Pro Card. Pro Cards will also be awarded to the Overall winners. www.NGAAlabamaOpen.com

    Old Navy

  17. Wednesday, January 6, 2010

    Weight: 158.4 pounds

    Widow-Maker Power Workout – A Four-Week Plan


    The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:

    Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.

    On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!

    The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.

    Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.

    Do Cardio on off days from weights, 20 minutes of HITT or intervals.
    Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 minutes being interval or HITT.

    Chest, Triceps and Shoulders

    Incline Bench Dumbbell Press 6 x 6 x 45 pound dumb bells, 1 X 20 x 40 pound dumb bells

    Flat Bench Dumbbell Press 6 x 6 x 50 pound dumb bells, 1 X 20 x 45 pound dumb bells

    High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4 x 75 pounds

    Heavy Laterals – 3 x 8 x 20 pound dumb bells

    Press Down – 4 x 10 x 70 pounds (rope, v-bar, straight bar)

    Decline Dumbbell or Barbell Extensions - 4 X 8 x 50 pound fixed barbell



    Supplements:

    I am using the Flex Wheeler Signature Series as part of my training regimen:

    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
    NF-PRO 100% Pro-Grade Whey Protein

    I added five pounds to most sets. It's going to get tougher.

    Old Navy

  18. Friday, January 8, 2010

    Weight: 157.8

    Widow-Maker Power Workout – A Four-Week Plan


    The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:

    Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.

    On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!

    The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.

    Today I did Legs and Calves:

    Leg Press 6 x 6 x 270 pounds, 1 X 40 x 230 pounds

    Squats 6 x 6 x 175 pounds, 1 X 30 x 135 pounds

    Hack Squat 6 x 6 x 165 pounds, 1 X 20 x 135 pounds

    Leg Curls 5 x 8 x 160 pounds

    Leg Extensions 4 x 10 x 110 pounds

    Seated Calve Raises 3 x 20 x 150 pounds

    Crunches 5 x 20 reps

    I did Cardio on Thursday, 20 minutes of HITT and 20 minutes of moderate treadmill.

    Supplements:

    I am using the Flex Wheeler Signature Series as part of my training regimen:

    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
    NF-PRO 100% Pro-Grade Whey Protein

    I was up very late last night watching the Alabama Crimson Tide win the National Championship against Texas. I still got up at 5:00 AM to meet my personal training client at the gym at 7:00. If you are going to Hoot with the Owls, you've got to Soar with the Eagles.

    Old Navy

  19. Monday, January 11, 2010

    Weight: 158.0

    Widow-Maker Power Workout: A Four-Week Plan


    The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:

    Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.

    On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!

    The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.

    Today I did Back and Biceps

    Reverse Grip Barbell Row 6 x 6 x 145 pounds, 1 X 20 x 120 pounds

    Medium Grip Pull Down 6 x 6 x 120 pounds, 1 X 20 x 115 pounds

    Dead Lifts 6 x 6 x 200 pounds, 1 X 30 x 115 pounds

    Barbell Curls 4 x 6 x 50 pounds

    Preacher Curls 4 x 10 x 50 pounds

    20 minutes of moderate cardio and 125 crunches

    Supplements:

    I am using the Flex Wheeler Signature Series as part of my training regimen:

    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
    NF-PRO 100% Pro-Grade Whey Protein

    I like this plan. It gets tougher each week.

    Old Navy

  20. Lookin GOOD Mr. Navy! Workin' hard as usual.

  21. Quote Originally Posted by rantorcha View Post
    Lookin GOOD Mr. Navy! Workin' hard as usual.
    Too old to do it any other way. LOL

  22. Wednesday, January 13, 2010

    Weight: 157.4 pounds

    Widow-Maker Power Workout: A Four-Week Plan


    The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:

    Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.

    On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!

    The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.

    Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.

    Do Cardio on off days from weights, 20 minutes of HITT or intervals.
    Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 minutes being interval or HITT.

    Today it was Chest, Triceps and Shoulders

    Incline Bench Dumbbell Press 6 x 6 x 50 pound dumb bells, 1 X 20 x 45 pound dumb bells

    Flat Bench Dumbbell Press 6 x 6 x 52.5 pound dumb bells, 1 X 20 x 45 pound dumb bells

    High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4 x 75 pounds

    Heavy Laterals – 3 x 8 x 22.5 pound dumb bells

    Press Down – 4 x 10 x 70 pounds (rope, v-bar, straight bar)

    Decline Dumbbell or Barbell Extensions - 4 X 8 x 50 pound fixed barbell

    Supplements:

    I am using the Flex Wheeler Signature Series as part of my training regimen:

    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
    NF-PRO 100% Pro-Grade Whey Protein

    I'm getting close to max on a few exercises. I'll keep pushing.

    Old Navy

  23. Quote Originally Posted by Old Navy View Post
    Too old to do it any other way. LOL
    Love the attitude!

  24. Friday, January 15, 2010

    Weight: 157.0

    Widow-Maker Power Workout: A Four-Week Plan


    The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:

    Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.

    On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!

    The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.

    Today I did Legs and Calves:

    Leg Press 6 x 6 x 275 pounds, 1 X 40 x 240 pounds

    Squats 6 x 6 x 185 pounds, 1 X 30 x 145 pounds

    Hack Squat 6 x 6 x 170 pounds, 1 X 20 x 145 pounds

    Seated Leg Curls 5 x 8 x 160 pounds

    Leg Extensions 4 x 10 x 115 pounds

    Seated Calve Raises 3 x 20 x 150 pounds

    Crunches 5 x 20 reps

    I did Cardio on Thursday, 20 minutes of HITT and 20 minutes of moderate treadmill.

    Supplements:

    I am using the Flex Wheeler Signature Series as part of my training regimen:

    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
    NF-PRO 100% Pro-Grade Whey Protein

    I worked today with a slight muscle pull in my lower back due to the Dead Lifts I did earlier in the week. Hopefully a weekend off from weight training will make it better.

    Old Navy

  25. Tuesday, January 19 and Wednesday, January 20, 2010

    Weight: 156.0 pounds

    Widow-Maker Power Workout: A Four-Week Plan


    The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:

    Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.

    On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!

    The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.

    Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.

    Do Cardio on off days from weights, 20 minutes of HITT or intervals.
    Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 minutes being interval or HITT.

    Tuesday was Chest, Triceps and Shoulders

    Incline Bench Dumbbell Press 6 x 6 x 52.5 pound dumb bells, 1 X 20 x 47.5 pound dumb bells

    Flat Bench Dumbbell Press 6 x 6 x 55 pound dumb bells, 1 X 20 x 47.5 pound dumb bells

    High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4 x 80 pounds

    Heavy Laterals – 3 x 8 x 25.0 pound dumb bells

    Press Down – 4 x 10 x 70 pounds (rope, v-bar, straight bar)

    Decline Dumbbell or Barbell Extensions - 4 X 8 x 50 pound fixed barbell


    Wednesday I did Legs and Calves:

    Leg Press 6 x 6 x 285 pounds, 1 X 40 x 245 pounds

    Squats 6 x 6 x 190 pounds, 1 X 30 x 150 pounds

    Hack Squat 6 x 6 x 175 pounds, 1 X 20 x 150 pounds

    Seated Leg Curls 5 x 8 x 160 pounds

    Leg Extensions 4 x 10 x 120 pounds

    Seated Calve Raises 3 x 20 x 160 pounds

    Crunches 5 x 20 reps


    Supplements:

    I am using the Flex Wheeler Signature Series as part of my training regimen:

    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
    NF-PRO 100% Pro-Grade Whey Protein

    The YMCA was closed on Monday for the MLK Jr. Holiday so I trained Tuesday and Wednesday. I'll do cardio tomorrow and pick up the plan again on Friday.

    Old Navy

  26. Friday, January 22, 2010

    Weight: 156.0

    Widow-Maker Power Workout: A Four-Week Plan


    The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:

    Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.

    On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!

    The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.

    Today I did Legs and Calves

    Lunges 6 x 6 x 135 pounds, 1 x 20 x 115 pounds (reps are both legs)

    Seated Leg Curls 6 x 6 x 135 pounds

    Wide Stance Squats 6 x 6 x 175 pounds, 1 x 50 x 150 pounds (Same weight as last time. Tough)

    Dumbbell Stiff Leg Dead Lifts 6 x 6 x 35 pound dumbbells

    Step Ups (Step up, one leg at a time, on a high bench or aerobic step) 6 x 6

    Seated Calves 3 x 15 x 100 pounds


    Plus 20-minutes of moderate speed cardio and 125 crunches

    Supplements:

    I am using the Flex Wheeler Signature Series as part of my training regimen:

    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
    NF-PRO 100% Pro-Grade Whey Protein

    I'm feeling a little under the weather with a head cold. I toughed it out anyway.

    Old Navy

  27. Monday, January 25, 2010

    Weight: 156.0

    Widow-Maker Power Workout: A Four-Week Plan


    The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:

    Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.

    On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!

    The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.

    Today I did Back and Biceps

    Reverse Grip Barbell Row, 6 x 6 x 150 pounds, 1 X 20 x 125 pounds

    Medium Grip Pull Down, 6 x 6 x 125 pounds, 1 X 20 x 120 pounds

    Dead Lifts 6 x 6, 1 X 30
    I didn't do this exercise today as I am still nursing a slightly sore back.

    Instead I did bent-over dumb bell rows.

    Bent-Over Dumb Bell Rows, 6 x 6 x 35 pounders, 1 x 30 x 30 pounders

    Barbell Curls, 4 x 6 x 50 pounds

    Preacher Curls, 4 x 10 x 50 pounds

    20 minutes of moderate cardio and 125 crunches

    Supplements:

    I am using the Flex Wheeler Signature Series as part of my training regimen:

    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
    NF-PRO 100% Pro-Grade Whey Protein

    I am lifting heavy and staying strong. Good training plan.

    Old Navy

  28. Wednesday, January 27, 2010

    Weight: 155.8 pounds

    Widow-Maker Power Workout: A Four-Week Plan


    The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:

    Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.

    On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!

    The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.

    Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.

    Do Cardio on off days from weights, 20 minutes of HITT or intervals.
    Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 minutes being interval or HITT.


    Today I did Legs and Calves:

    Leg Press, 6 x 6 x 290 pounds, 1 X 40 x 250 pounds

    Squats, 6 x 6 x 195 pounds, 1 X 30 x 155 pounds

    Hack Squat, 6 x 6 x 180 pounds, 1 X 20 x 155 pounds

    Seated Leg Curls, 5 x 8 x 165 pounds

    Leg Extensions, 4 x 10 x 130 pounds

    Seated Calve Raises, 3 x 20 x 165 pounds

    Crunches, 5 x 20 reps


    Supplements:

    I am using the Flex Wheeler Signature Series as part of my training regimen:

    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
    NF-PRO 100% Pro-Grade Whey Protein

    Man, I didn't think adding 5 pounds to every exercise was a big deal. My legs were toast after this session.

    Old Navy

  29. Friday, January 29, 2010

    Weight: 156.0 pounds

    Widow-Maker Power Workout: A Four-Week Plan


    The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:

    Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.

    On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!

    The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.

    Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.

    Do Cardio on off days from weights, 20 minutes of HITT or intervals.
    Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 minutes being interval or HITT.

    Today was Chest, Triceps and Shoulders

    Incline Bench Dumbbell Press 6 x 6 x 55.0 pound dumb bells, 1 X 20 x 50 pound dumb bells. This exercise got my attention.

    Flat Bench Dumbbell Press 6 x 6 x 60 pound dumb bells, 1 X 20 x 50 pound dumb bells

    High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4 x 80 pounds

    Heavy Laterals – 3 x 8 x 25.0 pound dumb bells

    Press Down – 4 x 10 x 70 pounds (rope, v-bar, straight bar)

    Decline Dumbbell or Barbell Extensions - 4 X 8 x 50 pound fixed barbell

    Supplements:

    I am using the Flex Wheeler Signature Series as part of my training regimen:

    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
    NF-PRO 100% Pro-Grade Whey Protein

    After upping the weights on the first two exercises, I didn't have enough left to up the weights for any of the others. This plan is ending soon. Maybe not soon enough. Ha.

    Old Navy

  30. Monday, February 1, 2010

    Weight: 155.0 pounds

    Widow-Maker Power Workout: A Four-Week Plan, Final Week


    The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:

    Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.

    On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!

    The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.

    Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.

    Do Cardio on off days from weights, 20 minutes of HITT or intervals.
    Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 minutes being interval or HITT.


    Today I did Legs and Calves:

    Leg Press, 6 x 6 x 200 pounds, 1 X 40 x 250 pounds

    Squats, 6 x 6 x 200 pounds, 1 X 30 x 150 pounds

    Hack Squat, 6 x 6 x 185 pounds, 1 X 20 x 160 pounds

    Seated Leg Curls, 5 x 8 x 165 pounds

    Leg Extensions, 4 x 10 x 135 pounds

    Seated Calve Raises, 3 x 20 x 165 pounds

    Crunches, 5 x 20 reps


    Supplements:

    I am using the Flex Wheeler Signature Series as part of my training regimen:

    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
    NF-PRO 100% Pro-Grade Whey Protein

    I'm glad this great plan is nearly done. It was very tough.

    Stand by next week for “The Phoenix,” A Full-Body Hypertrophy Workout

    Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.

    Old Navy
  

  
 

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