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

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  1. Registered User
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    Friday, April 2, 2010

    Off-Season Weight: 150.8

    Hypertrophy Strength Training

    Chest, Shoulders and Triceps:


    Dips
    4 x 4 x 45 pound hanging plate. This was a little intense.

    Incline Dumb Bell Flies
    3 x 4 x 40 pounds

    Shoulder Press
    4 x 4 x 40 pound dumb bells (Arnold's)

    Seated Behind-the-Head Tricep Extensions
    4 x 4 x 60 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

    This was a great week of strength training. I'm winding down from this plan and am getting another one ready to tackle.

    Old Navy

  2. Diamond Member
    John Smeton's Avatar
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    Quote Originally Posted by Old Navy View Post
    [SIZE="3"]Friday, April 2, 2010



    All reps were performed slowly, power up, slow negative.
    Best way to train that stimulates the most muscle mass. Nice work.
    Follow me on facebook, twitter and youtube, where I share information and videos to help you achieve your physique goals, John Smeton Ftness
  3. Registered User
    Old Navy's Avatar
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    Quote Originally Posted by smeton_yea View Post
    Best way to train that stimulates the most muscle mass. Nice work.
    That's the way I do it and that's the way I have all of my personal training clients do it. Thanks. Old Navy
    •   
       

  4. Registered User
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    Monday, April 5, 2010

    Off-Season Weight: 152.5

    Hypertrophy Strength Training

    Back and Biceps


    Reverse Grip Barbell Row
    4 x 4 x 135 pounds

    Medium Grip Lat Pull
    4 x 4 x 145 pounds

    Medium Grip Chin-ups
    4 x 6 x bodyweight

    Barbell Curl
    3 x 4 x 60 pounds
    1 x 4 x 70 pounds

    Dumb Bell Curl
    4 x 6 x 32.5 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
    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

    This is the last week of this workout plan. I will began a new plan on Monday.

    Old Navy
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    Old Navy's Avatar
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    Wednesday, April 7, 2010

    Weight: 150.4 pounds

    20-Somethings

    My training partner wanted to do something different today so we took a break from Hypethophy Strength Training and had some fun with a leg and calves workout I call 20-Somethings. You can actually do 20-Somethings with any body part.

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

    Leg Press 3 x 20 x 200

    Leg Extension 3 x 20 x 140

    Seated Leg Curls 3 x 20 x 100

    Abductors 3 x 20 x 70

    Adductors 3 x 20 reps x 70

    Seated Calf Raises 3 x 20 reps x 100

    Standing Calf Raises 3 x 20 x bodyweight

    Total 20-Somethings Heavy Reps 420 in 60-minutes

    Gotta Love It

    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
    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

    Old Navy
  6. Registered User
    Old Navy's Avatar
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    Friday, April 9, 2010

    Off-Season Weight: 152.0

    I had a body comp done today with a comparason to last year on this date:

    2009 Weight 157 pounds
    2010 Weight 152 pounds

    2009 7-Site Skinfold 13.5% Body Fat
    2010 7-Site Skinfold 10.3% Body Fat

    2009 Lean Body Mass 136 pounds
    2010 Lean Body Mass 136 pounds


    Hypertrophy Strength Training

    Chest, Shoulders and Triceps:


    Incline Bench Press
    4 x 4 x 60 pound dumb bells

    Flat Dumb Bell Press
    4 x 4 x 65 pound dumb bells

    Wide Grip Lat Pull
    4 x 4 x 150 pounds

    Heavy Laterals Side
    3 x 6 x 20 pound dumb bells

    Heavy Laterals Bent
    3 x 6 x 25 pound dumb bells

    Triceps Press down
    4 x 6 x 65 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. Another great workout.

    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

    Old Navy
  7. vadox6466
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    vadox6466's Avatar

    great!
  8. Registered User
    Old Navy's Avatar
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    Monday, April 12, 2010

    Off-Season Weight: 154.0 (Spent too much time this weekend sitting in front of the TV watching the Masters. You can't sit that long without munching.) LOL

    Hypertrophy Strength Training

    Chest, Shoulders and Triceps:


    Dips
    4 x 6 x 45 pound hanging plate.

    Incline Dumb Bell Flies
    3 x 4 x 45 pounds

    Shoulder Press
    4 x 4 x 45 pound dumb bells (Arnold's)

    Seated Behind-the-Head Tricep Extensions
    4 x 6 x 60 pound dumb bell

    Decline Triceps Extension (skull crushers)
    4 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

    My training partner wants to stay on this plan for a few more weeks, so we will.

    Old Navy
  9. Registered User
    Old Navy's Avatar
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    Wednesday, April 14, 2010

    Off-Season Weight: 151.8 pounds

    Hypertrophy Strength Training

    Legs and Calves


    Leg Press
    4 x 6 x 325 pounds

    Squats
    4 x 6 x 225 pounds

    Hack Squat
    4 x 5 x 175 pounds

    Leg Curl
    4 x 5 x 160 pounds

    Leg Extension
    3 x 4 x 135 pounds

    Calf Raises
    3 x 10 x 160 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

    We added weight to every exercise.

    Old Navy
  10. New Member
    CleetusVanDam's Avatar
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    Awesome Log ON! You are truly inspiring man.
  11. Registered User
    Old Navy's Avatar
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    Quote Originally Posted by CleetusVanDam View Post
    Awesome Log ON! You are truly inspiring man.
    Thanks, Man. You are the awesome one at 250 pounds. Warrior Athlete!

    Old Navy
  12. Registered User
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    Friday, April 16, 2010

    Well, I weigh less than I did yesterday. My wallet is a little lighter after paying my taxes.

    Off-Season Weight: 152.0

    Hypertrophy Strength Training

    Back and Biceps


    Reverse Grip Barbell Row
    4 x 4 x 140 pounds

    Medium Grip Lat Pull
    4 x 4 x 150 pounds

    Medium Grip Chin-ups
    4 x 6 x bodyweight

    Barbell Curl
    3 x 4 x 60 pounds
    1 x 4 x 70 pounds

    Dumb Bell Curl
    4 x 6 x 32.5 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 award winning 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
  13. Registered User
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    Monday, April 19, 2010

    My training partner was out of town on Friday when I did this workout. He really wanted to do it today, so we did and I increased my weights from Friday.

    Off-Season Weight: 152.0

    Hypertrophy Strength Training

    Back and Biceps


    Reverse Grip Barbell Row
    4 x 4 x 155 pounds

    Medium Grip Lat Pull
    4 x 4 x 160 pounds

    Medium Grip Chin-ups
    4 x 6 x bodyweight

    Barbell Curl
    2 x 4 x 60 pounds
    2 x 4 x 70 pounds

    Dumb Bell Curl
    4 x 6 x 35 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 award winning 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
  14. Registered User
    Old Navy's Avatar
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    Wednesday, April 21, 2010

    Off-Season Weight: 151.4 pounds

    Hypertrophy Strength Training

    Legs and Calves


    Leg Press
    4 x 6 x 325 pounds

    Squats
    4 x 6 x 225 pounds

    Hack Squat
    4 x 6 x 175 pounds

    Leg Curl
    4 x 6 x 160 pounds

    Leg Extension
    4 x 6 x 135 pounds

    Calf Raises
    3 x 20 x 160 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

    Slamming, jamming legs workout!

    Old Navy
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    Saturday, April 24, 2010

    Off-Season Weight: 152.0

    Hypertrophy Strength Training

    Chest, Shoulders and Triceps:


    Incline Bench Press
    4 x 6 x 60 pound dumb bells

    Flat Dumb Bell Press
    4 x 6 x 65 pound dumb bells

    Wide Grip Lat Pull
    4 x 6 x 160 pounds

    Heavy Laterals Side
    4 x 6 x 22.5 pound dumb bells

    Heavy Laterals Bent
    4 x 6 x 25 pound dumb bells

    Triceps Press down
    4 x 6 x 65 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. Another great workout.

    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

    I'm getting ready to celebrate my 67th birthday on Wedneday. Funny, I used to think 60 was old. Now, as I near 67, I'm wondering what it's like to be old? Maybe when I turn 80?

    Old Navy Captain
  16. Registered User
    Old Navy's Avatar
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    Monday, April 26, 2010

    Off-Season Weight: 152.0

    Hypertrophy Strength Training

    Back, Shoulders and Biceps


    Reverse Grip Barbell Row
    4 x 6 x 155 pounds

    Medium Grip Lat Pull
    4 x 6 x 160 pounds

    Medium Grip Chin-ups
    4 x 6 x bodyweight

    Dumb Bell Shrugs (front, side, back, side shrug count as one rep)
    4 x 6 x 35 pounds

    Bar Bell Shoulder Presses
    4 x 6 x 60 pounds

    Barbell Curl
    4 x 6 x 60 pounds

    Dumb Bell Curl
    4 x 6 x 35 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 award winning 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 still winding down from this plan. The problem of quitting is that we like doing this work. We will start something new on May 1st.

    Old Navy
  17. Registered User
    Old Navy's Avatar
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    Wednesday, April 28, 2010

    Off-Season Weight: 151.4 pounds

    Hypertrophy Strength Training

    Legs and Calves


    Leg Press
    4 x 6 x 325 pounds

    Squats
    4 x 6 x 225 pounds

    Hack Squat
    4 x 6 x 175 pounds

    Leg Curl
    4 x 6 x 160 pounds

    Leg Extension
    4 x 6 x 135 pounds

    Calf Raises
    3 x 20 x 160 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

    Real Men do Squats on their Birthday! Ha, ha, ha.

    Old Navy
  18. Registered User
    Old Navy's Avatar
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    Wednesday, May 5, 2010

    Weight: 151.4 pounds

    One Set Max of 20-Somethings

    We did one slow-paced set of 20 reps of several legs and calves exercises. We tried to lift each set as heavy as we could for as long as we could without dropping the weight.

    Leg Press 1 x 20 x 300

    Leg Extension 1 x 20 x 160

    Seated Leg Curls 1 x 20 x 140

    Abductors 1 x 20 x 75

    Adductors 1 x 20 x 75

    Seated Calf Raises 3 x 25 x 110

    Standing Calf Raises 3 x 25 x Bodyweight

    Gotta Love It.

    This early morning session followed yesterday evening's U.S. Navy Day at my YMCA where I am the Fitness Director. I participated in the U.S. Navy Seals Fitness Challenge which included a 250 yards swim, a mile and-a-half run (12:30), 2-minutes of sit ups (67), 2-minutes of push ups (40) and full pull ups, full extension down and chin over the bar (11). I won the 60 years and older class.

    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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    Old Navy's Avatar
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    Old Navy's New Training Regimen


    Full-Body Hypertrophy Workout

    DAY 1

    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 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

    DAY 2

    Squats: 4 X 4-8, 1 X 30

    Hack Squat 3 X 4-6 last set with static hold in the 1/2 position for 30 seconds

    Lunges 3 X 4-6, last set do a drop

    Leg Curl 3 X 4-6 last set do slow 8-10 seconds of negative

    Hyperextensions or Glute Ham rise: 2 X 4-6

    Seated Calf Raises: 2 X 8-10 hold bottom and top 2 seconds

    Standing calf: 2 X 20-30 drop sets

    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 30-50

    Machine triceps extension: 1 X 30-50

    DAY 3

    Incline press: 3 X 4-6 with last set a drop

    Dips: 3 X 4-6 last set do burns (1/4 movements at the midrange)

    Dumb Bell Flat Bench: 2 X 4-6

    Push Press: 3 X 4-6

    Side Laterals: 2 X 4-6

    Bent Over Laterals: 2 X 4-6

    Decline Dumb Bell Triceps Extensions: 3 X 4-6 with slow negatives

    Triceps Dip: 2 X 6-8 with static hold

    Sissy Squats: 2 X 12

    Seated Leg Curls: 2 X 12

    Calf Press: 2 X 15

    Straight Arm Pull Down: 1 X 50-100

    Machine Curls: 1 X 30-50

    Do Cardio Between Workout Days:

    DAY 1

    30 min intervals on Stairmaster or treadmill, 2 minutes of medium and 1 minute of all out gut buster, then back down.

    DAY 2

    Combat cardio: 5 cycles of the following

    Jump Rope 2 min
    30 Mountain Climbers
    30 Squat Thrust
    30 Push-Ups
    30 Side Straddle Hops

    Puke Once and Repeat

    DAY 3

    45 Minutes of Moderate Cardio

    My training partner and I will start this plan on Monday.
  20. Registered User
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    Monday, May 10, 2010

    Full-Body Hypertrophy Workout

    Off Season Weight 154.2 pounds

    DAY ONE


    Pull Ups, Medium Grip
    5 x 10 x bodyweight

    Dumbbell Row
    3 x 6 x 40 pound dumb bells
    1 x 15 x 35 pound dumb bells drop set

    Pull Down with V bar
    3 X 6 x 130 pounds

    Rack Dead Lifts
    2 x 6 x 155 pounds
    1 x 30 x 105 pounds

    Dumb Bell Curls
    3 x 6 x 25 pound dumb bells
    1 x 15 x 20 pound dumb bells drop set

    Preacher Curl
    2 x 8 x 35 pounds
    1 x 20 x 35 pounds short pump reps for a burn

    Dumbbell Bench Press/Flies with the positive stroke as a press, negative stroke as a fly
    3 x 12 x 35 pound dumb bells (this was tough)

    Upright Cable Row, medium grip
    2 x 12 x 50 pounds

    Seated Triceps Cable Extension
    2 x 12 x 50 pounds

    Leg Extension
    1 x 50 x 55 pounds (burn baby, burn)

    Seated Leg Curl
    1 x 50 x 95 pounds (too easy)

    Calf press
    1 X 75 x 115

    Cardio
    30 minutes of tread mill with some HITT speed work thrown in



    Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator Supplements:

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

    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 was the first day of our new training regimen. By moving quickly, we managed to finish the session in 60-minutes.

    Old Navy
  21. Registered User
    Old Navy's Avatar
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    5'7"  150 lbs.
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    71
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    Thursday, May 13, 2010

    Full-Body Hypertrophy Workout


    Off Season Weight 153.4 pounds

    DAY THREE

    Incline Dumb Bell Bench Press
    3 x 6 x 50 pound dumb bells
    1 x 15 x 45 pound dumb bells drop set

    Dips
    3 x 6 with the last set doing burns (1/4 movements at the midrange)

    Dumb Bell Flat Bench:
    2 x 6 x 60 pound dumb bells

    Machine Chest Press
    3 x 6 x 160 pounds

    Side Laterals
    2 x 6 x 10 pound plates

    Bent Over Laterals
    2 x 6 x 10 pound plates

    Decline Dumb Bell Triceps Extensions
    3 x 6 x 20 pound dumb bells with slow negatives

    Triceps Dip
    2 x 8 x body weight with static hold

    Sissy Squats
    2 x 12

    Seated Leg Curls
    2 x 12 x 110 pounds

    Calf Press
    3 x 25 x 115 pounds

    Straight Arm Pull Down
    1 x 50 x 50 pound cable weight

    Machine Curls
    1 x 50 x 45 pound cable weight


    Plus 45 Minutes of Moderate Cardio on the afternoon

    Supplements:

    I am using the award winning 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 like this plan. We had to skip Day Two (mostly legs) because my training partner is playing in a big tennis tournament this weekend and didn't want to play with sore leg muscles. We did some simple circuit training instead.

    Old Navy
  22. Senior Member
    votum's Avatar
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    5'9"  210 lbs.
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    Looking good Getting to 160 I see!
  23. Registered User
    Old Navy's Avatar
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    5'7"  150 lbs.
    Join Date
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    Monday, May 24, 2010

    Off Season Weight: 153.2 pounds


    I have been too busy to post my training regimen. Between driving from Birmingham to Huntsville to attend the Chicago the Band concert (excellent), running a posing clinic in my home studio, driving to Nashville to run a posing clinic at a local gym, processing registrations for my show, the 2010 NGA Alabama Natural Open Bodybuilding, Figure and Fitness Model Championships, training three athletes for a contest in Montgomery, Alabama next Saturday, training six athletes for my show, and preparing to leave for Sicily in two weeks, I'm slammed. Not to mention I am the full-time Fitness Director at a large branch of the YMCA in Birmingham where I manage 13 personal trainers and six floor staff attendants.

    That said, I have followed my training plan and have not missed a session. I'm lifting hard and varying my exercises. And, I'm having a blast.

    Supplements:

    I am using the award winning 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
  24. Registered User
    Old Navy's Avatar
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    5'7"  150 lbs.
    Join Date
    Dec 2006
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    71
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    1104
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    May 28, 2010

    Off Season Weight: 151.2 pounds

    I'm trying to get down to a solid 150.0 pounds by next Friday so I can leave for Sicily, Italy where I plan to add five pounds worth of pasta, pastries, cappuccinos and red wine during my 10-day vacation.

    My off-season weight training continues to go well. I am lifting heavy and working each body part in different ways. I'm having fun and I look pretty hard and lean, even with 10 pounds of extra off-season weight.

    I am judging the 2010 SNBF Pro World Olympia and Amateur Capital Classic Bodybuilding and Figure Championships in Montgomery, Alabama on Saturday. Several of my "clients" that will be competing in my show, the 2010 NGA Alabama Natural Open Bodybuilding, Figure and Fitness Model Championships, Super Pro Qualifier, on July 10 are coming to Montgomery to watch and to learn.

    I'll post a report on the show when I get back.

    Have a great Memorial Day weekend!

    Supplements:

    I am using the award winning 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
  25. Senior Member
    votum's Avatar
    Stats
    5'9"  210 lbs.
    Join Date
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    26
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    2,253
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    21288
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    Achievements Activity ProPosting Pro

    I know its been said before and I am sure it will be said again, but you sir are a source of motivation to us all! I only hope I am in as good of shape as you when I am 67!
  26. Registered User
    Old Navy's Avatar
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    5'7"  150 lbs.
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    Thanks for your interest and support. And, thanks for the props.

    Regards, Scott "Old Navy"
  27. Registered User
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    Monday, May 31, 2010 Memorial Day (USA)

    Off Season Weight: 150.4 pounds


    My training partner and I had a strong chest and triceps workout today. We used a combination of machines and dumb bells and did a series of 8 rep exercises, lifting as heavy as we could. In each case, rep number 7 was close to failure and 8 was failure.

    On Saturday I judged the 2010 SNBF Natural Pro World Olympia and Amateur Bodybuilding and Figure Championship in Montgomery, Alabama. This was the 10th year of this competition and 86 outstanding men and women Pro and amateur athletes showed up for the contest. Every class was tightly contested and the judging was difficult. It was tough to place number five, let alone one through four. I love judging. It's cool to have been on the stage side of the lights 30 times. This was my 15th judging stint on the other side of the lights. I can't wait to put on my posing suit and step back up on the stage side of the lights again in my next Pro Show in October.

    Supplements:

    I am using the award winning 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
  28. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
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    71
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    1,406
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    Breaking Training


    Thursday, June 3, 2010

    Off-Season Weight: 150 pounds

    That's it. I'm heading to Sicily, Italy tomorrow morning for 10 days of fun, sun, pasta and vino. My wife and I fly from Birmingham, Alabama to Atlanta and then on to Rome and finally arrive Saturday morning in Palermo, Sicily, where we will begin our vacation-tour of this fabulous Island located off the Tip of the Boot of the Italian mainland.

    We plan to visit all parts of the island and enjoy a variety of cuisines that are part of the multi-cultural history of this special place.

    I do plan to take an exercise band with me and I promise to use it between meals. LOL

    I will also bring a posing suit to wear under my swim trunks. If the European men show up at the resort pool in their Speedo, I will drop my trunks and show them a 100% Natural American Master Pro Bodybuilder. You know why I would wear a posing suit around a swimming pool? Because I can! Ha.

    Old Navy
  29. Senior Member
    votum's Avatar
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    5'9"  210 lbs.
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    26
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    italy is freaking money man, Ive never hit sicily but I would love too, take some pictures of the ruins out there and postem up!
  30. Registered User
    Old Navy's Avatar
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    5'7"  150 lbs.
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    Dec 2006
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    71
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    Friday, June 18, 2010

    Post Vacation Weight: 154.2 pounds

    Legs and Calves

    Machine Leg Presses
    3 x 8 x 225 pounds

    Machine Leg Extensions
    3 x 8 x 160 pounds

    Machine Hamstring Curls
    3 x 8 x 110 pounds

    Machine Adduction
    3 x 8 x 80 pounds

    Machine Abduction
    3 x 8 x 70 pounds

    Machine Calves Extensions
    3 x 20 x 150 pounds

    Standing Calves Raises
    3 x 20 x body weight on a slant board

    Abdominals
    4 x 25 crunches

    All reps of each exercise were performed slowly, with a squeeze at the top of each rep.

    Supplements:

    I am using the award winning 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
  31. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
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    71
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    1,406
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    1104
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    27
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    94.03%
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    Monday, June 28, 2010

    I just learned the date of my first NPA Pro Show and my sixth Pro Show overall. I will compete in the NPA Si-Flex Pro Classic Bodybuilding & Figure Championships
    (Qualified NPA Pro Athletes Only) on Saturday, October 16 at the Virginia State University in Petersburg, VA, near Richmond. Harry Silas is the President of the Natural Physique Association (NPA) and the show's promoter. In addition to the NPA, I hold Pro Cards in the NGA, WNSO-FAME and IDFA (Canada). I turned 67 a few months back.

    We continue working hard to put together a great 2010 NGA Alabama Natural Open Bodybuilding, Figure and Fitness Model Championships, a Super Pro Qualifier, on July 10 in Birmingham, Alabama. As of today, we have 42 athletes registered. With two weeks to go I expect several more to sign up this week. With the exception of the open middleweight class (a surprise), all other classes have enough competitors entered to make the classes pro qualifiers. We will award NGA Pro Cards to the winners of the Figure Tall, Figure Short, Master Figure, Women's Open Bodybuilding, Men's Masters 40+, 50+ and 60+ , Open Men's Lightweight, Middleweight and Heavyweight. We will also award NGA Pro Cards to the winner of the Overall in each event. We hope two more middleweights enter so we can have a 100% pro qualifier competition.

    My pre-pro contest weight today is: 154.3. I will come in a hard, lean, muscular 145.0. I won my Pro Card at the NPA show last year at 148.0. I want to be a little leaner.

    I started a heavy lifting regimen today. Every set was 8 reps of heavy weights. We focused on back and biceps. I will be sore tomorrow.

    I began training a Figure competitor today, Caroline, three days-a-week at my YMCA. She is getting ready for a show at the end of September. I am handling her workouts, diet and contest prep, including her posing. Caroline is a Fun Lady who likes to train hard and train natural.

    Here are a couple of shots of Caroline from her last show.

    Supplements:

    I am using the award winning AAEFX 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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  32. Registered User
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    5'7"  150 lbs.
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    71
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    1104
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    27
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    94.03%
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    Wednesday, July 14, 2010

    Weight Training:

    My pre-contest weight today is: 154.3 pounds

    I worked Back and Biceps on Monday and Legs and Calves on Wednesday last week, then took Friday off to prepare for my show, the 2010 NGA Alabama Natural Open Championships which was a great success for the athletes and for my business partner and I who promoted the event.

    On Monday my training partner and I had a strong Chest and Triceps workout and today we kicked ourselves in the butt with a heavy Legs and Calves session: leg presses, hack squats, extensions, leg curls, abductors, adductors and seated calf raises. It was all good.

    Now that our show is over I will focus on contest prep for my next Pro Show in Virginia on September 25.

    Supplements:

    I am using the award winning AAEFX 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
  33. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
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    71
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    1,406
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    1104
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    94.03%
    Achievements Posting Pro

    Monday, July 19, 2010

    Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

    13 weeks out my pre-contest weight today is: 154.0 pounds

    Chest and Triceps

    All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

    Smith Machine Incline Bench Press
    3 x 8 x 145 pounds

    Smith Machine Flat Bench Press
    3 x 8 x 165 pounds

    Smith Machine Decline Bench Press
    3 x 8 x 155 pounds

    Cable Cross
    3 x 8 x 30 pounds on each cable (wrists ****ed open)

    Machine Bench Press
    3 x 8 x 160 pounds (changed seat position for each set)

    Seated Triceps Machine Press Down
    3 x 8 x 165 pounds

    Incline Bench Skull Crushers
    3 x 8 x 40 pound barbell

    Flat Bench Skull Crushers
    3 x 8 x 50 pound barbell

    Rope Pull Down
    3 x 8 x 50 pounds

    100 Slow Hard Crunches

    Supplements:

    I am using the award winning AAEFX 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
  34. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
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    71
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    1,406
    Rep Power
    1104
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    27
    Lv. Percent
    94.03%
    Achievements Posting Pro

    Wednesday, July 21, 2010

    Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

    13 weeks out my pre-contest weight today is: 153.4 pounds

    Legs and Calves

    All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

    Machine Leg Press
    3 x 8 x 250 pounds

    Machine Leg Extensions
    3 x 8 x 145 pounds

    Machine Leg Curls
    3 x 8 x 125 pounds

    Machine Adductors
    3 x 8 x 100 pounds

    Machine Abductors
    3 x 8 x 120 pounds

    Seated Calf Raises
    3 x 20 x 150 pounds

    Standing Calf Raises
    3 x 20 x bodyweight

    100 Slow Hard Crunches

    Supplements:

    I am using the award winning AAEFX 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
  35. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
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    71
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    1,406
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    1104
    Level
    27
    Lv. Percent
    94.03%
    Achievements Posting Pro

    Friday, July 23, 2010

    Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

    13 weeks out my pre-contest weight today is: 153.0 pounds

    Back, Shoulders and Biceps

    All exercises begin with one or two warm up sets and then all reps are performed slowly with a pause at the top of each rep and a slow negative recover stroke.

    Bodyweight Pull Ups
    5 x 8 x 153 pounds (bodyweight)

    T-Bar Upright Row
    3 x 8 x 100 pounds

    Hoist Machine Lat Pull Down
    3 x 8 x 125 pounds

    Hoist Machine Seated Row
    3 x 8 x 155 pounds

    Hoist Machine Shoulder Press
    3 x 8 x 125 pounds

    Hoist Machine Bicep Curl
    3 x 8 x 85 pounds

    Dumb Bell Curl
    3 x 8 x 25 pound dumb bells


    Bar Bell Curl

    1 x 8 x 30 pound fixed bar bell

    1 x 8 x 40 pound fixed bar bell

    1 x 8 x 50 pound fixed bar bell


    100 Slow Hard Crunches

    Supplements:

    I am using the award winning AAEFX 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
  36. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1104
    Level
    27
    Lv. Percent
    94.03%
    Achievements Posting Pro

    Monday, July 26, 2010

    Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

    12 weeks out my pre-contest weight today is: 155.0 pounds

    Chest and Triceps

    All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

    Incline Dumb Bell Flys
    3 x 8 x 37.5 pounds

    Flat Bench Dumb Bell Flys
    3 x 8 x 47.5 pounds

    Decline Dumb Bell Flys
    3 x 8 x 42.5 pounds

    Cable Cross
    3 x 8 x 40 pounds on each cable (wrists ****ed open)

    Machine Bench Press
    3 x 8 x 160 pounds (changed seat position for each set)

    Triceps Push Down
    3 x 8 x 60 pounds

    Incline Bench Skull Crushers
    3 x 8 x 40 pound barbell

    Flat Bench Skull Crushers
    3 x 8 x 50 pound barbell

    Rope Pull Down
    3 x 8 x 50 pounds

    100 Slow Hard Crunches

    Supplements:

    I am using the award winning AAEFX 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
  37. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1104
    Level
    27
    Lv. Percent
    94.03%
    Achievements Posting Pro

    Wednesday, July 28, 2010

    Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

    12 weeks out my pre-contest weight today is: 154.8 pounds

    Legs and Calves

    All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

    Machine Leg Press
    3 x 10 x 250 pounds

    Machine Leg Extensions
    3 x 10 x 150 pounds

    Machine Leg Curls
    3 x 10 x 130 pounds

    Machine Adductors
    3 x 10 x 110 pounds

    Machine Abductors
    3 x 10 x 125 pounds

    Seated Calf Raises
    3 x 20 x 155 pounds

    Standing Calf Raises
    3 x 20 x bodyweight

    100 Slow Hard Crunches

    Supplements:

    I am using the award winning AAEFX 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
  38. Registered User
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    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
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    1,406
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    1104
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    27
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    94.03%
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    Friday and Saturday, July 30 and 31, 2010

    2010 Atlanta Mania

    I attended the 2010 SCW Atlanta Mania National Fitness Convention this weekend.

    I chose nine classes or sessions that I felt would help me in my fitness career:

    Protein Prospectives

    Low Back Considerations Functional Considerations

    Core Power

    Glutes, Guns and Guts

    The Core Starts From The Floor

    Myths, Misconceptions and Misinformation

    Sports Nutrition Promises and Pitfalls of Dietary Supplements

    Balance Training for Every Client

    Heavy Breathing The Science and Practice of Respiration During Resistance Training

    Many were there to learn and to earn CEU's for recertification. I was there just to learn and I did. It was a great experience.

    Supplements:

    I am using the award winning AAEFX 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
  39. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1104
    Level
    27
    Lv. Percent
    94.03%
    Achievements Posting Pro

    Monday, August 2, 2010

    Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

    11 weeks out my pre-contest weight today is: 155.0 pounds. I am not going into serious contest prep diet until 8 weeks out. I'm only 10 pounds from where I want to be on stage.

    Back, Shoulders and Biceps

    All exercises begin with one or two warm up sets and then all reps are performed slowly with a pause at the top of each rep and a slow negative recover stroke.

    Bodyweight Pull Ups
    5 x 8 x 155 pounds (bodyweight)

    T-Bar Upright Row
    3 x 8 x 110 pounds

    Hoist Machine Lat Pull Down
    3 x 8 x 140 pounds

    Hoist Machine Seated Row
    3 x 8 x 160 pounds

    Hoist Machine Shoulder Press
    3 x 8 x 135 pounds

    Hoist Machine Bicep Curl
    3 x 8 x 95 pounds

    Dumb Bell Curl
    3 x 8 x 25 pound dumb bells

    Bar Bell Curl
    1 x 8 x 40 pound fixed bar bell
    1 x 8 x 50 pound fixed bar bell
    1 x 8 x 60 pound fixed bar bell

    100 Slow Hard Crunches

    Supplements:

    I am using the award winning AAEFX 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
  40. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1104
    Level
    27
    Lv. Percent
    94.03%
    Achievements Posting Pro

    Wednesday, August 4, 2010

    Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

    11 weeks out my pre-contest weight today is: 154.8 pounds

    Pre-contest diet weight 154.6 pounds

    Legs and Calves

    All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

    Machine Leg Press
    3 x 10 x 270 pounds

    Machine Leg Extensions
    3 x 10 x 160 pounds

    Machine Leg Curls
    3 x 10 x 140 pounds

    Machine Adductors
    3 x 10 x 120 pounds

    Machine Abductors
    3 x 10 x 135 pounds

    Seated Calf Raises
    3 x 20 x 165 pounds

    Standing Calf Raises
    3 x 20 x bodyweight

    100 Slow Hard Crunches

    Supplements:

    I am using the award winning AAEFX 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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