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

[Old Navy]

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

[Old Navy]

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

[Old Navy]

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

[Old Navy]

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

[Old Navy]

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

[Old Navy]

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

[Old Navy]

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

[Old Navy]

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

[Old Navy]

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

[Old Navy]

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

[Old Navy]

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

[Old Navy]

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

[Old Navy]

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

[Old Navy]

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

[Old Navy]

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

[Old Navy]

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

[Old Navy]

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

[Old Navy]

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

[Old Navy]

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

[Old Navy]

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