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

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    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

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    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
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    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
    •   
       

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    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
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    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
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    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
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    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
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    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
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    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
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    Lookin GOOD Mr. Navy! Workin' hard as usual.
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    Quote Originally Posted by rantorcha View Post
    Lookin GOOD Mr. Navy! Workin' hard as usual.
    Too old to do it any other way. LOL
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    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
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    Quote Originally Posted by Old Navy View Post
    Too old to do it any other way. LOL
    Love the attitude!
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    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
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    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
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    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
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    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
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    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
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    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
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    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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    Friday, February 5, 2010

    Weight: 154.0


    We completed The Widow Maker program on Wednesday and did circuit training today to finish the week. The circuit training consisted of 8 sets of 8 reps of unassisted pull ups, unassisted dips, hanging leg lifts, crunches, push ups and 8 x 25 of skip rope. My training partner and I got through the eight sets and then spent 15 minutes boxing, with me holding the pads and my partner wearing the gloves. It was an aerobic session.

    On Monday, we start a new program called The Phoenix. Here it is:

    “The Phoenix,” A Full-Body Hypertrophy Workout

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

    DAY ONE of Weight Training


    Pull Ups, medium grip: as many sets as needed to get in 50 reps.

    Dumbbell Row: 3 X 4-6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure).

    Pull Down with V bar: 3 X 6.

    Rack Dead Lifts: 2 X 4-6, 1 X 30.

    Curls: 3 X 4-6 with last set as a drop.

    Preacher Curl: 2 X 6-8 with burns on last set (burns are 1/4 reps at the mid point).

    Dumbbell Bench/Flies: 3 X 10-12, Positive stroke is a press, negative stroke is a fly.

    Upright Row, medium grip: 2 X 10-12.

    Seated Triceps Extension: 2 X 10-12.

    Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns).

    Seated Leg Curl: 1 X 50-100.

    Calf press: 1 X 50-100.

    In each case, try to do the higher reps for each set.

    This is a great change-of-pace plan and you should look forward to adding weights to every exercise over the four-weeks of The Phoenix.

    DAY TWO of Weight Training

    Squats:
    4 x 8
    1 x 30

    Hack Squat: last set with static hold in the 1/2 position for 30 sec.
    3 x 6

    Lunges: last set do a drop to failure
    3 x 6

    Leg Curls: last set do slow 8-10 seconds of negative
    3 x 6

    Glute Ham Rises: If you don't have this equipment, you can substitute another ham string exercise
    2 X 6

    Seated Calf Rises: hold bottom and top 2 seconds
    3 x 10

    Standing Calf Rises: drop set on 2nd set to failure
    2 X 30

    Lat Pull Downs:
    2 X 12

    Cable Rows:
    2 X 12

    Cable Curls:
    2 X 12

    Peck Deck:
    1 X 50-100

    Machine Laterals:
    1 X 50

    Machine Triceps Extensions:
    1 x 50

    DAY THREE of Weight Training

    Incline Dumbbell Press: 3 X 6 with last set a drop

    Dips:

    3 X 6 last set do burns (1/4 movements at the mid-range)

    Dumb Bell Flat Bench:

    2 X 6

    Push Press: (chest machine)

    3 X 6

    Side Laterals:

    2 x 6 (Seated)

    Bent Over Laterals:

    2 X 6

    Decline Dumb Bell Triceps Extensions:

    3 X 6 with slow negatives

    Triceps Dip:

    2 X 8 with static hold (5-seconds)

    Sissy Squats:

    2 X 12

    Seated Leg Curls:

    2 X 12

    Calf Press:

    3 X 15 (feet straight, toes in, heels in)

    Straight Arm Pull Down:

    1 X 100

    Machine Curls:

    1 x 50

    Experiment with different weight levels and strive to add weights to each exercise each week. You will add endurance and strength. The Phoenix Full Body Hypertrophy Workout is an excellent program.

    Cardio Workout

    Combat Cardio: 5 cycles of the following:


    Jump Rope - 2 minutes

    30 Mountain Climbers - to an elevated platform

    30 Squat Thrusts - From a squat to an explosive leap up

    30 Push Ups - slow and full

    30 Side Straddle Hops - done quickly

    Puke once and repeat!

    Do Day 1 of Weight Training, Combat Cardio, Day 2 of Weight Training, Combat Cardio and Day 3 of Weight Training, Combat Cardio. Fun Stuff.

    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

    Old Navy
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    Monday, February 8, 2010

    Weight: 155.0

    “The Phoenix,” A Full-Body Hypertrophy Workout


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

    DAY ONE of Weight Training

    Pull Ups, medium grip: as many sets as needed to get in 50 reps.
    I did 3 x 10. I can usually do 50, but after watchng the Super Bowl last night, I was beat.

    Dumbbell Row: 3 X 4-6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure).
    2 x 6 x 35 pound dumbbells1 x 20 x 30 pounders

    Pull Down with V bar: 3 X 6.
    3 x 6 x 130 pounds

    Rack Dead Lifts: 2 X 4-6, 1 X 30.
    Didn't do these today.

    Curls: 3 X 4-6 with last set as a drop.
    2 x 6 x 30 pound dumbbells,

    Preacher Curl: 2 X 6-8 with burns on last set (burns are 1/4 reps at the mid point).
    2 x 8 x 60 with 1/4 reps

    Dumbbell Bench/Flies: 3 X 10-12, Positive stroke is a press, negative stroke is a fly.
    3 x 12 x 30 pound dumbbells

    Upright Row, medium grip: 2 X 10-12.
    Didn't do this today

    Seated Triceps Extension: 2 X 10-12.
    2 x 12 x 40 pounds

    Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns).
    1 x 50 x 60 pounds (I will hit 100 next time)

    Seated Leg Curl: 1 X 50-100.
    1 x 50 x 60 pounds (I will hit 100 next time)

    Seated Calf press: 1 X 50-100.
    3 x 25 x 70 pounds

    Abdominals
    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

    This is a lengthy program. I did not have enough time to do all of the exercises today. I will try to pick up the pace between exercises.

    Old Navy
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    Wednesday, February 10, 2010

    Weight: 154.0

    "The Phoenix," A Full-Body Hypertrophy Workout

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

    DAY TWO of Weight Training


    Squats:
    4 x 8 x 155 (too easy)
    1 x 30 x 125 (too easy)

    Hack Squat: last set with static hold in the 1/2 position for 30 sec.
    3 x 6 x 160

    Lunges: last set do a drop to failure
    3 x 6 x 30 pound dumb bells

    Leg Curls: last set do slow 8-10 seconds of negative
    3 x 6 x 140

    Seated Calf Rises: hold bottom and top 2 seconds
    3 x 10 x 140

    Standing Calf Rises: drop set on 2nd set to failure
    2 X 30 x 40 pound dumb bells (did 40 reps on the drop set)

    Lat Pull Downs:
    2 X 12 x 135 (tough)

    Cable Rows:
    2 X 12 x 155 (tough)

    Cable Curls:
    2 X 12 x 70

    Peck Deck:
    1 X 50 x 40

    Machine Laterals:
    1 X 50 x 20

    Machine Triceps Extensions:
    1 x 50 x 120

    On Tuesday (February 9) I did Combat Cardio

    Combat Cardio: 5 cycles of the following:

    Jump Rope - 2 minutes

    30 Mountain Climbers - to an elevated platform

    30 Squat Thrusts - From a squat to an explosive leap up

    30 Push Ups - slow and full

    30 Side Straddle Hops - done quickly

    I didn't puke, but after the fourth cycle, going into the fifth cycle, I felt like it.

    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

    Old Navy
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    Friday, February 12, 2010

    Weight: 153.0

    "The Phoenix," A Full-Body Hypertrophy Workout

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

    DAY THREE of Weight Training


    Incline Dumbbell Press: 2 x 6 x 37.5 and drop 1 x 20 x 32.5

    Dips: 3 x 6 x bodyweight with 1/4 pump at mid-range

    Dumb Bell Flat Bench: 2 x 6 x 52.5

    Push Press (chest machine): 3 x 6 x 175

    Side Laterals (seated): 2 x 6 x 17.5

    Bent Over Laterals: 2 x 6 x 22.5

    Decline Dumb Bell Triceps Extensions: 3 x 6 x 22.5 with slow negatives

    Triceps Dip: 2 X 8 x bodyweight with static hold (5-seconds)

    Sissy Squats: 2 X 12 slow hold at the bottom

    Seated Leg Curls: 2 X 12 x 150

    Calf Press: 3 X 20 x 110 (feet straight, toes in, heels in)

    Straight Arm Pull Down: 1 X 100 x 40

    Machine Curls:1 x 50 x 55

    Cardio Workout on Thursday

    Combat Cardio: 5 cycles of the following:

    Jump Rope - 2 minutes

    30 Mountain Climbers - to an elevated platform

    30 Squat Thrusts - From a squat to an explosive leap up

    30 Push Ups - slow and full

    30 Side Straddle Hops - done quickly

    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 first full week of The Phoenix. Great plan. It will get harder. So will I.

    Old Navy
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    Monday, February 15, 2010

    Weight: 155.0

    “The Phoenix,” A Full-Body Hypertrophy Workout

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

    DAY ONE of Weight Training


    Pull Ups, medium grip: 5 x 10

    Dumbbell Row: 2 x 6 x 37.5 pound dumbbells, 1 x 20 x 32.5 pounders

    Pull Down with V bar: 3 x 6 x 135 pounds

    Rack Dead Lifts: 2 x 6 x 135, 1 x 30 x 115

    Curls: 2 x 6 x 30 pound dumbbells, 1 x 20 x 25 pound dumb bells

    Preacher Curl: 2 x 8 x 60 with 1/4 reps

    Dumbbell Bench/Flies: 3 x 12 x 32.5 pound dumbbells

    Upright Row, medium grip: 2 X 12 x 105

    Seated Triceps Extension: 2 x 12 x 45 pounds

    Leg Extension: 1 x 100 x 50 pounds (had to pause a couple of times)

    Seated Leg Curl: 1 X 100 x 50 pounds

    Seated Calf press: 3 x 25 x 75 pounds

    Abdominals: 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 am watching the Winter Olympics and really respect all of the athletes.

    Old Navy
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    Wednesday, February 17, 2010

    Weight: 154.0

    "The Phoenix," A Full-Body Hypertrophy Workout

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

    DAY TWO of Weight Training


    Squats:
    4 x 8 x 175
    1 x 30 x 150

    Hack Squat: last set with static hold in the 1/2 position for 30 sec.
    3 x 6 x 170

    Lunges: last set do a drop to failure
    2 x 6 x 35 pound dumb bells 1 x 20 x 25 both legs

    Leg Curls: last set do slow 8-10 seconds of negative
    3 x 6 x 150

    Seated Calf Rises: hold bottom and top 2 seconds
    3 x 10 x 150

    Standing Calf Rises: drop set on 2nd set to failure
    2 X 30 x 50 pound dumb bells (did 40 reps on the drop set)

    Lat Pull Downs:
    2 X 12 x 140

    Cable Rows:
    2 X 12 x 155

    Cable Curls:
    2 X 12 x 70

    Peck Deck:
    1 X 50 x 45

    Machine Laterals:
    1 X 50 x 22.5

    Machine Triceps Extensions:
    1 x 50 x 125


    Friday, February 19, 2010

    Weight: 153.0

    DAY THREE of Weight Training


    Incline Dumbbell Press: 2 x 6 x 40 and drop 1 x 20 x 37.5

    Dips: 3 x 6 x bodyweight with 1/4 pump at mid-range

    Dumb Bell Flat Bench: 2 x 6 x 55

    Push Press (chest machine): 3 x 6 x 175

    Side Laterals (seated): 2 x 6 x 20

    Bent Over Laterals: 2 x 6 x 25

    Decline Dumb Bell Triceps Extensions: 3 x 6 x 25 with slow negatives

    Triceps Dip: 2 X 8 x bodyweight with static hold (5-seconds)

    Sissy Squats: 2 X 12 slow hold at the bottom

    Seated Leg Curls: 2 X 12 x 155

    Calf Press: 3 X 20 x 115 (feet straight, toes in, heels in)

    Straight Arm Pull Down: 1 X 100 x 40

    Machine Curls:1 x 50 x 55

    Cardio Workout on Thursday

    Combat Cardio: 5 cycles of the following:

    Jump Rope - 2 minutes

    30 Mountain Climbers - to an elevated platform

    30 Squat Thrusts - From a squat to an explosive leap up

    30 Push Ups - slow and full

    30 Side Straddle Hops - done quickly

    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 second week of The Phoenix. I added a small amount of weight to most exercises.

    Old Navy
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    Monday, February 22, 2010

    Weight: 154.0

    “The Phoenix,” A Full-Body Hypertrophy Workout

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

    DAY ONE of Weight Training


    Pull Ups, medium grip: 5 x 10

    Dumbbell Row: 2 x 6 x 40.0 pound dumbbells, 1 x 20 x 35 pounders (whew)

    Pull Down with V bar: 3 x 6 x 140 pounds

    Rack Dead Lifts: 2 x 6 x 140, 1 x 30 x 125

    Curls: 2 x 6 x 30 pound dumbbells, 1 x 20 x 25 pound dumb bells

    Preacher Curl: 2 x 8 x 60 with 1/4 reps

    Dumbbell Bench/Flies: 3 x 12 x 35 pound dumbbells

    Upright Row, medium grip: 2 X 12 x 105

    Seated Triceps Extension: 2 x 12 x 50 pounds

    Leg Extension: 1 x 100 x 50 pounds (made it. I'll up the weight next time)

    Seated Leg Curl: 1 X 100 x 50 pounds (same here)

    Seated Calf press: 3 x 25 x 80 pounds

    Abdominals: 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

    Excellent work out. It's good to change what you are doing from time to time. Keeps it interesting.

    Old Navy
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    Wednesday, February 24, 2010

    Weight: 153.0

    "The Phoenix," A Full-Body Hypertrophy Workout

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

    DAY TWO of Weight Training


    Squats:
    4 x 8 x 180
    1 x 30 x 155

    Hack Squat: last set with static hold in the 1/2 position for 30 sec.
    3 x 6 x 175

    Lunges: last set do a drop to failure
    2 x 6 x 40 pound dumb bells 1 x 20 x 30 both legs

    Leg Curls: last set do slow 8-10 seconds of negative
    3 x 6 x 155

    Seated Calf Rises: hold bottom and top 2 seconds
    3 x 10 x 155

    Standing Calf Rises: drop set on 2nd set to failure
    2 X 30 x 50 pound dumb bells (did 40 reps on the drop set)

    Lat Pull Downs:
    2 X 12 x 145

    Cable Rows:
    2 X 12 x 155

    Cable Curls:
    2 X 12 x 70

    Peck Deck:
    1 X 50 x 45

    Machine Laterals:
    1 X 50 x 22.5

    Machine Triceps Extensions:
    1 x 50 x 125


    Friday, February 26, 2010

    Weight: 153.0

    DAY THREE of Weight Training


    Incline Dumbbell Press: 2 x 6 x 45 and drop 1 x 20 x 40

    Dips: 3 x 6 x bodyweight with 1/4 pump at mid-range

    Dumb Bell Flat Bench: 2 x 6 x 60

    Push Press (chest machine): 3 x 6 x 180

    Side Laterals (seated): 2 x 6 x 22.5

    Bent Over Laterals: 2 x 6 x 25

    Decline Dumb Bell Triceps Extensions: 3 x 6 x 30 with slow negatives

    Triceps Dip: 2 X 8 x bodyweight with static hold (5-seconds)

    Sissy Squats: 2 X 12 slow hold at the bottom

    Seated Leg Curls: 2 X 12 x 155

    Calf Press: 3 X 20 x 115 (feet straight, toes in, heels in)

    Straight Arm Pull Down: 1 X 100 x 40

    Machine Curls:1 x 50 x 55

    Cardio Workout on Thursday

    Combat Cardio: 5 cycles of the following:


    Jump Rope - 2 minutes

    30 Mountain Climbers - to an elevated platform

    30 Squat Thrusts - From a squat to an explosive leap up

    30 Push Ups - slow and full

    30 Side Straddle Hops - done quickly

    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 third week of The Phoenix. I tried to add a small amount of weight to most exercises.

    Old Navy
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    Monday, March 1, 2010

    Weight: 153.0

    “The Phoenix,” A Full-Body Hypertrophy Workout

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

    DAY ONE of Weight Training


    Pull Ups, medium grip: 5 x 12 (kicked it up 2 reps)

    Dumbbell Row: 2 x 6 x 42.5 pound dumbbells, 1 x 20 x 37.5 pounders (whew)

    Pull Down with V bar: 3 x 6 x 145 pounds

    Rack Dead Lifts: 2 x 6 x 145, 1 x 30 x 130

    Curls: 2 x 6 x 30 pound dumbbells, 1 x 20 x 25 pound dumb bells (maxed)

    Preacher Curl: 2 x 8 x 60 with 1/4 reps (maxed)

    Dumbbell Bench/Flies: 3 x 12 x 35 pound dumbbells (maxed, lose form)

    Upright Row, medium grip: 2 X 12 x 105 (maxed - slight shoulder issue)

    Seated Triceps Extension: 2 x 12 x 55 pounds

    Leg Extension: 1 x 100 x 55 pounds

    Seated Leg Curl: 1 X 100 x 55 pounds

    Seated Calf press: 3 x 25 x 85 pounds

    Abdominals: 5 x 25 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

    It gets tougher each week. But, on March 1st I came in like a Lion and I am going out like a Lion on March 31st. No Lamb for me.

    Old Navy
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    Wednesday, March 3, 2010

    Weight: 151.8 pounds

    20-Somethings


    My training partner had to go out of town today so I decided to take a break from The Phoenix and have fun with something else. I did a leg and calves workout I call 20-Somethings. You can actually do 20-Somethings with any body part.

    I did three slow sets of 20 reps of several legs and calves exercises. I tried to lift each set as heavy as I could for as long as I could and then dropped the weight one plate to finish the 20-rep set.

    Leg Press 3 x 20 reps

    Leg Extension 3 x 20 reps

    Seated Leg Curls 3 x 20 reps

    Abductors 3 x 20 reps

    Adductors 3 x 20 reps

    Seated Calf Raises 3 x 20 reps

    Standing Calf Raises 3 x 20 reps

    Total 20-Somethings Heavy Reps 420 in 60-minutes

    Gotta Love It

    Old Navy
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    Friday, March 5, 2010

    Weight: 151.6

    "The Phoenix," A Full-Body Hypertrophy Workout

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

    DAY THREE of Weight Training


    Incline Dumbbell Press: 2 x 6 x 47.5 and drop 1 x 20 x 42.5

    Dips: 3 x 6 x bodyweight with 1/4 pump at mid-range

    Dumb Bell Flat Bench: 2 x 6 x 60

    Push Press (chest machine): 3 x 6 x 180

    Side Laterals (seated): 2 x 6 x 22.5

    Bent Over Laterals: 2 x 6 x 25

    Decline Dumb Bell Triceps Extensions: 3 x 6 x 32.5 with slow negatives

    Triceps Dip: 2 X 8 x bodyweight with static hold (5-seconds)

    Sissy Squats: 2 X 12 slow hold at the bottom

    Seated Leg Curls: 2 X 12 x 160

    Calf Press: 3 X 20 x 120 (feet straight, toes in, heels in)

    Straight Arm Pull Down: 1 X 100 x 42.5

    Machine Curls:1 x 50 x 55

    Cardio Workout on Thursday

    Combat Cardio: 5 cycles of the following:

    Jump Rope - 2 minutes

    30 Mountain Climbers - to an elevated platform

    30 Squat Thrusts - From a squat to an explosive leap up

    30 Push Ups - slow and full

    30 Side Straddle Hops - done quickly

    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 starting to max out on more exercises. I can lift just so much while keeping my form and technique in check. I leave my ego in the parking lot.

    Old Navy
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    Monday, March 8, 2010

    Weight: 154.2 (Up a little. Bad weekend.)

    “The Phoenix,” A Full-Body Hypertrophy Workout

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

    DAY ONE of Weight Training


    Pull Ups, medium grip: 5 x 12 (kicked it up 2 reps)

    Dumbbell Row: 2 x 6 x 45.0 pound dumbbells, 1 x 20 x 40 pounders (tough)

    Pull Down with V bar: 3 x 6 x 145 pounds

    Rack Dead Lifts: 2 x 6 x 150, 1 x 30 x 135

    Curls: 2 x 6 x 30 pound dumbbells, 1 x 20 x 25 pound dumb bells (maxed)

    Preacher Curl: 2 x 8 x 60 with 1/4 reps (maxed)

    Dumbbell Bench/Flies: 3 x 12 x 35 pound dumbbells (maxed, lose form)

    Upright Row, medium grip: 2 X 12 x 105 (maxed - slight shoulder issue)

    Seated Triceps Extension: 2 x 12 x 60 pounds (maxed)

    Leg Extension: 1 x 100 x 55 pounds

    Seated Leg Curl: 1 X 100 x 55 pounds

    Seated Calf press: 3 x 25 x 90 pounds

    Abdominals: 5 x 25 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 maxing most of the exercises in this plan. It's a good feeling, though.

    Old Navy
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    Wednesday, March 10, 2010

    Weight: 153.0

    "The Phoenix," A Full-Body Hypertrophy Workout

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

    DAY TWO of Weight Training

    Squats:
    4 x 8 x 200
    1 x 30 x 160 (had to stop and rest at 15)

    Hack Squat: last set with static hold in the 1/2 position for 30 sec.
    3 x 6 x 180 (legs were shaking at the 1/2 position hold)

    Lunges: last set do a drop to failure
    2 x 6 x 45 pound dumb bells 1 x 20 x 35 both legs

    Leg Curls: last set do slow 8-10 seconds of negative
    3 x 6 x 155 (maxed)

    Seated Calf Rises: hold bottom and top 2 seconds
    3 x 10 x 160

    Standing Calf Rises: drop set on 2nd set to failure
    2 X 30 x 50 pound dumb bells (did 40 reps on the drop set)

    Lat Pull Downs:
    2 X 12 x 145 (maxed)

    Cable Rows:
    2 X 12 x 155 (maxed)

    Cable Curls:
    2 X 12 x 70 (maxed)

    Peck Deck:
    1 X 50 x 45 (maxed and crashed)

    Machine Laterals:
    1 X 50 x 22.5 (maxed and crashed and burned)

    Machine Triceps Extensions:
    1 x 50 x 125

    Cardio Workout on Thursday, March 11

    Combat Cardio: 5 cycles of the following:


    Jump Rope - 2 minutes

    30 Mountain Climbers - to an elevated platform

    30 Squat Thrusts - From a squat to an explosive leap up

    30 Push Ups - slow and full

    30 Side Straddle Hops - done quickly

    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 rapping up this stupid program (ha, it really rocks, it's just hard).

    Old Navy
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    Friday, March 12, 2010

    Off-Season Weight: 152.0

    On Monday I will begin training my clients and myself using a new plan designed to BUILD MUSCLE.

    Hypertrophy Strength Training

    Day 1:
    Incline Bench Press – 4 x 4
    Flat Dumb Bell Press – 4 x 4
    Wide Grip Lat Pull – 4 x 4
    Heavy Laterals – 3 x 6 each way (side, bent)
    Triceps Press down – 4 x 6

    Day 2:
    Leg Press – 4 x 4
    Squats – 4 x 6
    Hack Squat – 4 x 5
    Leg Curl – 4 x 5
    Leg Extension – 3 x 4
    Calf Raises – 3 x 10

    Day 3:
    Dips – 4 x 4 (add hanging weight as needed)
    Incline Dumb Bell Flies 3 x 4
    Shoulder Press – 4 x 4
    Close Grip Bench Press – 4 x 4
    Decline Triceps Extension – 3 x 6

    Day 4:
    Reverse Grip Barbell Row – 4 x 4
    Medium Grip Lat Pull – 4 x 4
    Medium Grip Chin-ups – 4 x 6
    Barbell Curl – 4 x 4
    Preacher or Dumb Bell Curl – 4 x 6

    Cardio:
    After training 30 min. 4 X week, moderate pace at 70% VO2 Max

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

    Do Day 1 and Day 2, rest a day, and then do Day 3 and Day 4. Take the weekend off.

    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

    Tomorrow I am driving from Birmigham to Trinity, Alabama near Huntsville, to conduct a posing clinic and contest prep seminar at The Rock Fitness Center for four bodybuilders and two figure competitors. They are all training for upcoming shows.

    Old Navy
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    Monday, March 15, 2010

    Off-Season Weight: 152.0

    Hypertrophy Strength Training

    Day 1


    Incline Bench Press
    4 x 4 x 52.5 pound dumb bells

    Flat Dumb Bell Press
    4 x 4 x 52.5 pound dumb bells

    Wide Grip Lat Pull
    4 x 4 x 136 pounds

    Heavy Laterals Side
    3 x 6 x 17.5 pound dumb bells

    Heavy Laterals Bent
    3 x 6 x 20 pound dumb bells

    Triceps Press down
    4 x 6 x 50 pounds

    Every rep was performed with a four count. 1, power lift, 2, 3, 4 controlled decent for the negative effect. The muscle group exercised in each lift stayed fully engaged. Great workout.

    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

    Old Navy
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    Wednesday, March 17, 2010 Happy St. Patrick's Day

    Off-Season Weight: 153.0

    Hypertrophy Strength Training

    Day Two

    Leg Press
    4 x 6 x 300 pounds

    Squats
    4 x 6 x 200 pounds

    Hack Squat
    4 x 5 x 150 pounds

    Leg Curl
    4 x 5 x 150 pounds

    Leg Extension
    3 x 4 x 125 pounds

    Calf Raises
    3 x 10 x 150 pounds

    Each rep was done with a one-count push and a three-count negative.

    Cardio:

    After training 30-minutes of moderate speed 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

    Doing the work by controlling the pace of each rep gives me an excellent pump.

    Old Navy
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    Monday, March 22, 2010

    Off-Season Weight: 149.0

    Weight loss breakthrough. Lose five pounds in two days. How? Contract a stomach virus. I did just that last Wednesday and spent Thursday and Friday with my head in the toilet and Saturday and Sunday in bed, recovering from the illness. I hit the gym this morning wondering how I would train. I did better than I had hoped.

    Hypertrophy Strength Training

    Back and Biceps


    Reverse Grip Barbell Row
    4 x 4 x 125 pounds

    Medium Grip Lat Pull
    4 x 4 x 130 pounds

    Medium Grip Chin-ups
    4 x 6 x bodyweight

    Barbell Curl
    4 x 4 x 60 pounds

    Dumb Bell Curl
    4 x 6 x 27.5 pounds

    Each rep in this workout was performed with a slow four-count, squeezing the muscle at the top of the rep and lowering the weight for three counts to control the negative.

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

    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

    Old Navy
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    Wednesday, March 24, 2010

    Off-Season Weight: 151.8 pounds

    Hypertrophy Strength Training

    Legs and Calves


    Leg Press
    4 x 6 x 310 pounds

    Squats
    4 x 6 x 210 pounds

    Hack Squat
    4 x 5 x 160 pounds

    Leg Curl
    4 x 5 x 155 pounds

    Leg Extension
    3 x 4 x 130 pounds

    Calf Raises
    3 x 10 x 155 pounds

    Each rep was done with a one-count push and a three-count negative.

    Cardio:

    After training 30-minutes of moderate speed 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

    Doing the work by controlling the pace of each rep gives me an excellent pump.

    Old Navy
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    Friday, March 26, 2010

    Off-Season Weight: 151.0

    Hypertrophy Strength Training

    Chest, Shoulders and Triceps:


    Dips
    4 x 4 x 35 pound hanging plate

    Incline Dumb Bell Flies
    3 x 4 x 37.5 pounds

    Shoulder Press
    4 x 4 x 37.5 pound dumb bells (Arnold's)

    Seated Behind-the-Head Tricep Extensions
    4 x 4 x 55 pound dumb bell

    Decline Triceps Extension (skull crushers)
    3 x 6 x 60 pound barbell

    All reps were performed slowly, power up, slow negative.

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

    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
    Planet Muscle’s 2010 Platinum “Best of The Best” Award

    Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
    Planet Muscle's 2010 Gold Award (For Nitric Oxide-Based Products)

    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 fully recovered from my bout of stomach flu and will hit it heavy on Monday.

    Old Navy
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    Monday, March 29, 2010

    Off-Season Weight: 152.0

    Hypertrophy Strength Training

    Chest, Shoulders and Triceps:


    Incline Bench Press
    4 x 4 x 55 pound dumb bells

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

    Wide Grip Lat Pull
    4 x 4 x 146 pounds

    Heavy Laterals Side
    3 x 6 x 17.5 pound dumb bells

    Heavy Laterals Bent
    3 x 6 x 20 pound dumb bells

    Triceps Press down
    4 x 6 x 60 pounds - burn baby

    Every rep was performed with a four count. 1, power lift, 2, 3, 4 controlled decent for the negative effect. The muscle group exercised in each lift stayed fully engaged. Great workout.

    Cardio:

    After training 30-minutes of moderate speed treadmill.


    Wednesday, March 31, 2010

    Off-Season Weight: 151.8 pounds

    Hypertrophy Strength Training

    Legs and Calves


    Leg Press
    4 x 6 x 310 pounds

    Squats
    4 x 6 x 210 pounds

    Hack Squat
    4 x 5 x 160 pounds

    Leg Curl
    4 x 5 x 155 pounds

    Leg Extension
    3 x 4 x 130 pounds

    Calf Raises
    3 x 10 x 155 pounds

    Each rep was done with a one-count push and a three-count negative.

    Cardio:

    After training 30-minutes of moderate speed 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
    Planet Muscle’s 2010 Platinum “Best of The Best” Award

    Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
    Planet Muscle's 2010 Gold Award (For Nitric Oxide-Based Products)

    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 really like this workout plan. It's intense.

    Old Navy
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