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

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  1. Registered User
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    Monday, August 9, 2010

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

    10 weeks out my pre-contest weight today is: 156.0 pounds

    I have decided to begin my contest prep diet today instead of eight weeks out. I am around 12 pounds from where I want to be on stage. I started a three low carb days followed by a high carb day cycle.

    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 156 pounds (bodyweight)

    T-Bar Upright Row
    3 x 8 x 115 pounds

    Hoist Machine Lat Pull Down
    3 x 8 x 145 pounds

    Hoist Machine Seated Row
    3 x 8 x 165 pounds

    Hoist Machine Shoulder Press
    3 x 8 x 140 pounds

    Hoist Machine Bicep Curl
    3 x 8 x 95 pounds

    Dumb Bell Curl
    3 x 8 x 30 pound dumb bells

    Bar Bell Curl
    1 x 10 x 40 pound fixed bar bell
    1 x 10 x 50 pound fixed bar bell
    1 x 10 x 60 pound fixed bar bell

    125 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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    Wednesday, August 11, 2010

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

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

    Pre-contest diet weight 154.2 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 280 pounds

    Machine Leg Extensions
    3 x 10 x 165 pounds

    Machine Leg Curls
    3 x 10 x 145 pounds

    Machine Adductors
    3 x 10 x 125 pounds

    Machine Abductors
    3 x 10 x 140 pounds

    Seated Calf Raises
    3 x 20 x 165 pounds

    Standing Calf Raises
    3 x 20 x bodyweight

    125 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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    5'7"  150 lbs.
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    Friday, August 13, 2010

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

    10 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 155 pounds

    Smith Machine Flat Bench Press
    3 x 8 x 175 pounds

    Smith Machine Decline Bench Press
    3 x 8 x 165 pounds

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

    Machine Bench Press
    3 x 8 x 170 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 50 pound barbell

    Flat Bench Skull Crushers
    3 x 8 x 60 pound barbell

    Rope Pull Down
    3 x 8 x 55 pounds

    125 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
    •   
       

  4. Registered User
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    Monday, August 16, 2010

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

    9 weeks out my pre-contest weight today is: 154.2 pounds

    I have been on my contest prep diet for a week and have lost around two pounds. I am around 10 pounds from where I want to be on stage. I am on a three low carb days followed by a high carb day cycle. I plan to do a 7 skin fold body fat test on Friday to see where I am.

    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 10 x 154 pounds (bodyweight)

    T-Bar Upright Row
    3 x 10 x 120 pounds

    Hoist Machine Lat Pull Down
    3 x 10 x 150 pounds

    Hoist Machine Seated Row
    3 x 10 x 170 pounds

    Hoist Machine Shoulder Press
    3 x 10 x 145 pounds

    Hoist Machine Bicep Curl
    3 x 10 x 100 pounds

    Dumb Bell Curl
    3 x 10 x 27.5 pound dumb bells

    Bar Bell Curl
    2 x 10 x 50 pound fixed bar bell
    1 x 10 x 60 pound fixed bar bell

    125 Slow Hard Crunches

    30 minutes of moderate tread mill

    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
  5. Registered User
    Old Navy's Avatar
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    5'7"  150 lbs.
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    Reputation

    Wednesday, August 18, 2010

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

    9 weeks out my pre-contest weight today is: 151.2 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 10 x 155 pounds rest pause

    Smith Machine Flat Bench Press
    3 x 10 x 175 pounds rest pause

    Smith Machine Decline Bench Press
    3 x 10 x 165 pounds rest pause

    Cable Cross
    3 x 10 x 40 pounds on each cable (wrists ****ed open)

    Machine Bench Press
    3 x 10 x 170 pounds (changed seat position for each set)

    Seated Triceps Machine Press Down
    3 x 10 x 165 pounds

    Incline Bench Skull Crushers
    3 x 10 x 50 pound barbell

    Flat Bench Skull Crushers
    3 x 10 x 60 pound barbell

    Rope Pull Down
    3 x 10 x 55 pounds

    125 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
  6. Registered User
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    5'7"  150 lbs.
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    Friday, August 20, 2010

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

    8 weeks out my pre-contest weight today is: 151.0 pounds

    Before doing a strong biceps and shoulders workout, I had my body fat and body composition measured. The last time I did this was on April 9th.

    Here are the results of the 7 Site Skinfold (Polar) computer based test:

    Biometrics

    Age - 67

    Height - 67"

    Weight on 4/09 - 152 pounds
    Weight on 8/20 - 151 pounds

    Body Mass Index (BMI) on 4/09 - 23.8
    Body Mass Index (BMI) on 8/20 - 23.6

    Body Composition

    7 Site Skinfold on 4/09 - 10.3% body fat
    7 Site Skinfold on 8/20 - 08.7% body fat

    Lean Body Mass on 4/09 - 136 pounds
    Lean Body Mass on 8/20 - 138 pounds


    I am pleased that I lost a pound of body weight, 1.6% of my body fat and added 2.0 pounds of lean mass. With eight weeks to go before my next Pro Show, I'm satisfied with my progress.

    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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    Just for the Love of the Sport


    Have you ever entered an athletic competition knowing you are probably going to place near the bottom or last?

    That’s what I’m doing.

    I am entered in the 2010 NPA Si-Flex Pro Classic, Bodybuilding & Figure Championships (Qualified NPA Pro Athletes Only), Saturday, October 16, Virginia State University, Petersburg, VA.

    The Natural Physique Association (NPA) is an independent organization which promotes sanctioned drug-free amateur bodybuilding, fitness/figure and professional bodybuilding events within the Continental United States of America, to include Alaska and Hawaii. The NPA as it is sometimes called was founded and organized in the year 2000, making it a true new millennium organization. It is owned by the Si-Flex Physique Club Inc. and managed by its reigning President/CEO, Harry E. Silas. Articles and a constitution/rulebook for the NPA were written and established in January of 2002, the same year the Pro division was birthed and the Association was registered in a USA court of law for it's name and business license. The NPA annually recruits officials, administrators and athletes to its ranks.

    In order to compete in an NPA Pro Show, you must win your NPA Pro Card at one of two annual NPA Super Pro Qualifier amateur events. Once you win your card, you are invited to validate your NPA Pro Status by competing in an NPA Pro show. You have three years after winning your card to validate your card and thus receive Indefinite Pro Status in the NPA.

    Here is the list of Indefinite Pros and those who need to validate their cards in the NPA:

    You might recognize a few names like Charlie Moss, J.W. Hicks and Wil Usher. My name is #30 on the list.

    NPA Male Pro Athletes:
    1. Jerry Garner, Mebane, North Carolina (Indefinite/Pro Status)
    2. Yohance Fleming, Newport News , Virginia (Indefinite/Pro Status)
    3. Steven Hawkins, Spartanburg, South Carolina (Indefinite/Pro Status)
    4. Carl Frady III, Newport News, Virginia (Indefinite/Pro Status)
    5. Davis Ainsley Jr., Mechanicsville, Virginia (Indefinite/Pro Status)
    6. Thurman Campbell, Snow Camp, NC (Indefinite/Pro Status)
    7. Bobby Boyd, Graham, North Carolina (Indefinite/Pro Status)
    8. Timothy Clanton, Chester, Virginia (Indefinite/ Pro Status)
    9. Tim Sinz, Nottingham, Maryland (Indefinite /Pro Status
    10. Douglas Hailey , Newport News, Virginia (Indefinite /Pro Status)
    11. Charlie Moss, Portland, Maine (Indefinite/ Pro Status)
    12. Kent Bierly, Brick, New Jersey (Indefinite/Pro Status)
    13. Keith Rissolo, Hillsborough, North Carolina (Indefinite/ Pro Status)
    14. Irvin “Hercules” Peoples, Richmond, Virginia (Indefinite /Pro Status)
    15. Stephen Haywood, Columbia, Maryland (Indefinite/ Pro Status)
    16. Leon Eldridge III, Stafford, Virginia (Indefinite/ Pro Status)
    17. Clif Koons, Hazelwood, Missouri (Indefinite/ Pro Status)
    18. Dietrich Horsey, Salisbury, Maryland (Indefinite/ Pro Status)
    19. Gordon Kinsey, Mebane, North Carolina (Indefinite/ Pro Status)
    20. Paul Bates, Richmond, Virginia (expires 2010)
    21. John Wensich, Pittsford, New York (expires 2010)
    22. Dr. Rodney Gaines, Lynchburg, Virginia (expires 2010)
    23. Lawrence “Muskee” Books, Chase, Maryland (expires 2010)
    24. JW Hicks, Richmond Virginia (expires 2011)
    25. George "Buddy" Hopson, Virginia Beach, VA (expires 2011)
    26. Ray Adonay, Burlington, North Carolina (expires 2011)
    27. William Edwards, Richmond, Virginia (expires 2011)
    28. Calvin McIntyre, Chester, Virginia (expires 2012)
    29. Maitland Nance, Durham, North Carolina (expires 2012)
    30. Scott "Old Navy" Hults, Birmingham, Alabama (expires 2012)
    31. Gerald "Bo" Allen, Durham, North Carolina (expires 2012)
    32. Kurt Colclough, Greensboro, North Carolina (expires 2012)
    33. Patrick Wall, Traffford, Pennsylvania (expires 2013)
    34. Sherman Newton, Baltimore, Maryland (expires 2013)
    35. Kyle Montgomery, Colonial Heights, Virginia (expires 2013)
    36. Wil Usher, Washington, DC (expires 2013)
    37. Orin Lee Dennis, Rembert, South Carolina (expires 2013)
    38. Joe Sumpter III, Cary, North Carolina (expires 2013)

    After second place finishes in 2007 and 2008, I won my NPA Pro Card by placing first in the Lightweight Class and first in the Masters 60+ class in the 2009 contest. I am an NPA Pro, not a Master Pro, but an NPA “Open” Pro. The NPA has only one class of pro athletes. I therefore will stand up on stage and compete against some of the finest lightweight, middleweight, light heavyweight, heavyweight, masters 40+, masters 50+ and masters 60+ pro athletes.

    As I said at the beginning, I expect to finish near the bottom, or last in the show. I don’t care. At 67 years-of-age, I am competing to validate my Open Pro Status in the NPA. I hold three other pro cards: NGA Masters Pro, WNSO-FAME Masters Pro and IDFA Masters Pro. I have competed in five master pro shows, winning one, placing second in two and placing third in two. Now I get to play with the big boys, guys many of which are young enough to be my sons. Nevertheless, I will represent.

    I am learning a new posing routine for the show choreographed by my friend, Russ Testo of New York. I have won five Best Poser Awards in amateur competitions. I won’t win a sixth award because the NPA does not judge Pros for Best Poser, but I will put on a good show and try to entertain the audience with my new routine.

    I continue to train as hard as I can and I will come in the best shape of my life. That’s my goal.

    So, like the Olympic ice skater who comes to the Olympics after training for years, knowing he probably won’t win a medal, we both put in a 100% effort in preparation just for the love of the sport.

    Isn’t that what it’s all about?

    Old Navy
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    Friday, August 27, 2010

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

    7 weeks out my pre-contest weight today is: 147.9 pounds

    Back, Shoulders and Biceps 20 Somethings

    All reps are performed slowly with a pause at the top of each rep and a slow negative recover stroke.

    Hoist Machine Lat Pull Down
    2 x 20 x 150 pounds

    Hoist Machine Seated Row
    2 x 20 x 170 pounds

    Hoist Machine Shoulder Press
    2 x 20 x 145 pounds

    Dumb Bell Curl
    2 x 20 x 20 pound dumb bells

    Bar Bell Curl
    2 x 20 x 30 pound fixed bar bell

    125 Slow Hard Crunches

    30 minutes of moderate tread mill

    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
  9. Registered User
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    5'7"  150 lbs.
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    Monday, August 30, 2010

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

    7 weeks out my pre-contest weight today is: 147.4 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 10 x 160 pounds rest pause

    Smith Machine Flat Bench Press
    3 x 10 x 175 pounds rest pause

    Smith Machine Decline Bench Press
    3 x 10 x 165 pounds rest pause

    Cable Cross
    3 x 10 x 45 pounds on each cable (wrists ****ed open)

    Machine Bench Press
    3 x 10 x 175 pounds (changed seat position for each set)

    Seated Triceps Machine Press Down
    3 x 10 x 170 pounds

    Incline Bench Tricep Extensions
    3 x 10 x 25 pound dumb bells

    Flat Bench Tricep Extenstions
    3 x 10 x 25 pound dumb bells

    Rope Pull Down
    3 x 10 x 55 pounds

    140 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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    5'7"  150 lbs.
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    Wednesday, September 1, 2010

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

    7 weeks out my pre-contest weight today is: 148.0 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
    2 x 20 x 260 pounds

    Machine Leg Extensions
    2 x 20 x 150 pounds

    Machine Leg Curls
    2 x 20 x 140 pounds

    Machine Adductors
    2 x 20 x 125 pounds

    Machine 3pounds

    Seated Calf Raises
    3 x 20 x 165 pounds

    Standing Calf Raises
    3 x 20 x bodyweight

    140 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
  11. Registered User
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    Friday, September 3, 2010

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

    6 weeks out my pre-contest weight today is: 148.0 pounds

    Back, Shoulders and Biceps

    All reps are performed slowly with a pause at the top of each rep and a slow negative recover stroke.

    Hoist Machine Lat Pull Down
    3 x 10 x 150 pounds

    Hoist Machine Seated Row
    3 x 10 x 170 pounds

    Hoist Machine Shoulder Press
    3 x 10 x 145 pounds

    Dumb Bell Curl
    3 x 10 x 25 pound dumb bells

    Bar Bell Curl
    3 x 10 x 40 pound fixed bar bell

    140 Slow Hard Crunches

    30 minutes of moderate tread mill

    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
  12. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
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    Monday, September 6, 2010

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

    6 weeks out my pre-contest weight today is: 150.0 pounds

    Before doing a strong back and shoulders workout, I had my body fat and body composition measured. The last time I did this was on August 20.

    Here are the results of the 7 Site Skinfold (Polar) computer based test:

    Biometrics

    Age - 67

    Height - 67"

    Weight on 4/09 - 152 pounds
    Weight on 8/20 - 151 pounds
    Weight on 9/06 - 150 pounds

    Body Mass Index (BMI) on 4/09 - 23.8
    Body Mass Index (BMI) on 8/20 - 23.6
    Body Mass Index (BMI) on 9/06 - 23.5

    Body Composition

    7 Site Skinfold on 4/09 - 10.3% body fat
    7 Site Skinfold on 8/20 - 08.7% body fat
    7 Site Skinfold on 9/06 - 08.3% body fat

    Lean Body Mass on 4/09 - 136 pounds
    Lean Body Mass on 8/20 - 138 pounds
    Lean Body Mass on 9/06 - 138 pounds


    I am pleased that I lost a pound of body weight, .4% of my body fat and kept my lean mass. With six weeks to go before my next Pro Show, I'm satisfied with my progress.

    I will increase my cardio starting today. I would like to be below 7% body fat when I measure again in two weeks. The hardest part of this, of course, is keeping muscle while losing body fat. I am carrying 12 pounds of body fat.

    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
  13. Registered User
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    Stats
    5'7"  150 lbs.
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    Reputation

    Wednesday, September 8, 2010

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

    6 weeks out my pre-contest weight today is: 149.4 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
    2 x 20 x 260 pounds

    Machine Leg Extensions
    2 x 20 x 150 pounds

    Machine Leg Curls
    2 x 20 x 140 pounds

    Machine Adductors
    2 x 20 x 125 pounds

    Machine Abductors
    2 x 20 x 125 pounds

    Seated Calf Raises
    3 x 20 x 165 pounds

    Standing Calf Raises
    3 x 20 x bodyweight

    150 Slow Hard Crunches

    30 Minutes of Moderate Speed Treadmill

    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
  14. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
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    71
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    Reputation

    Friday, September 10, 2010

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

    5 weeks out my pre-contest weight today is: 149.0 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 Bench Press
    3 x 10 x 52.5 pound dumb bells

    Flat Bench Press
    3 x 10 x 60 pound dumb bells

    Seated Machine Chest Press
    3 x 10 x 175 pounds (changed seat position for each set)

    Cable Cross
    3 x 10 x 45 pounds on each cable (wrists ****ed open)

    Seated Triceps Machine Press Down
    3 x 10 x 170 pounds

    Incline Bench Triceps Extensions
    3 x 10 x 25 pound dumb bells

    Flat Bench Triceps Extensions
    3 x 10 x 25 pound dumb bells

    Rope Pull Down
    3 x 10 x 55 pounds

    140 Slow Hard Crunches

    30 Minutes of Moderate Tread Mill

    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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    5'7"  150 lbs.
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    Monday, September 13, 2010

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

    5 weeks out my pre-contest weight today is: 148.6 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.

    Body Weight Pull Ups
    5 x 8 x 148.6 pounds (body weight)

    T-Bar Upright Row
    3 x 8 x 115 pounds

    Hoist Machine Lat Pull Down
    3 x 8 x 150 pounds

    Hoist Machine Seated Row
    3 x 8 x 170 pounds

    Hoist Machine Shoulder Press
    3 x 8 x 145 pounds

    Hoist Machine Bicep Curl
    3 x 8 x 95 pounds

    Dumb Bell Curl
    3 x 8 x 27.5 pound dumb bells

    Bar Bell Curl
    3 x 8 x 50 pound fixed bar bell

    125 Slow Hard Crunches

    30 Minutes of Moderate Speed Tread Mill

    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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    5'7"  150 lbs.
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    Wednesday, September 15, 2010

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

    5 weeks out my pre-contest weight today is: 149.0 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 300 pounds

    Machine Leg Extensions
    3 x 10 x 160 pounds

    Machine Leg Curls
    3 x 10 x 150 pounds

    Machine Adductors
    3 x 10 x 130 pounds

    Machine Abductors
    3 x 10 x 140 pounds

    Seated Calf Raises
    3 x 20 x 175 pounds

    Standing Calf Raises
    3 x 20 x body weight

    140 Slow Hard Crunches

    30 Minutes of Moderate Tread Mill

    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
  17. Registered User
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    5'7"  150 lbs.
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    Dec 2006
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    71
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    Friday, September 17, 2010

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

    Four weeks out my pre-contest weight today is: 149.0 pounds

    Before doing a strong chest and triceps workout, I had my body fat and body composition measured. The last time I did this was on September 6.

    Here are the results of the 7 Site Skinfold (Polar) computer based test:

    Biometrics

    Age - 67

    Height - 67"

    Weight on 4/09 - 152 pounds
    Weight on 8/20 - 151 pounds
    Weight on 9/06 - 150 pounds
    Weight on 9/17 - 149 pounds

    Body Mass Index (BMI) on 4/09 - 23.8
    Body Mass Index (BMI) on 8/20 - 23.6
    Body Mass Index (BMI) on 9/06 - 23.5
    Body Mass Index (BMI) on 9/17 - 23.3

    Body Composition

    7 Site Skinfold on 4/09 - 10.3% body fat
    7 Site Skinfold on 8/20 - 08.7% body fat
    7 Site Skinfold on 9/06 - 08.3% body fat
    7 Site Skinfold on 0/17 - 07.4% body fat

    Lean Body Mass on 4/09 - 136 pounds
    Lean Body Mass on 8/20 - 138 pounds
    Lean Body Mass on 9/06 - 138 pounds
    Lean Body Mass on 9/17 - 138 pounds


    I am pleased that I lost a pound of body weight, .9% of my body fat and kept my lean mass. With four weeks to go before my next Pro Show, I'm satisfied with my progress.

    I will continue my cardio. I would like to be below 6% body fat when I measure again in two weeks. The hardest part of this, of course, is keeping muscle while losing body fat. I am carrying 11 pounds of body fat.

    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
  18. Registered User
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    5'7"  150 lbs.
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    71
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    1,406
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    Monday, September 20, 2010

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

    4 weeks out my pre-contest weight today is: 147.0 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.

    Body Weight Pull Ups
    5 x 10 x 147.0 pounds (body weight)

    T-Bar Upright Row
    3 x 10 x 115 pounds

    Hoist Machine Lat Pull Down
    3 x 10 x 150 pounds

    Hoist Machine Seated Row
    3 x 10 x 170 pounds

    Hoist Machine Shoulder Press
    3 x 10 x 145 pounds

    Hoist Machine Bicep Curl
    3 x 10 x 95 pounds

    Dumb Bell Curl
    3 x 10 x 27.5 pound dumb bells

    Bar Bell Curl
    3 x 10 x 50 pound fixed bar bell

    125 Slow Hard Crunches

    30 Minutes of Moderate Speed Tread Mill

    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
  19. Registered User
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    5'7"  150 lbs.
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    Dec 2006
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    71
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    1,406
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    Wednesday, September 22, 2010

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

    4 weeks out my pre-contest weight today is: 146.5 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 270 pounds

    Machine Leg Extensions
    3 x 8 x 160 pounds

    Machine Prone Leg Curls
    3 x 8 x 70 pounds

    Machine Seated Leg Curls
    3 x 8 x 80

    Seated Calf Raises
    3 x 25 x 165 pounds

    Standing Calf Raises
    3 x 25 x body weight

    150 Slow Hard Crunches

    30 Minutes of Moderate Speed Treadmill

    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
  20. Registered User
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    5'7"  150 lbs.
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    71
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    1,406
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    Friday, September 24, 2010

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

    3 weeks out my pre-contest weight today is: 145.6 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 Bench Press
    3 x 10 x 52.5 pound dumb bells

    Flat Bench Press
    3 x 10 x 60 pound dumb bells

    Seated Machine Chest Press
    3 x 10 x 175 pounds (changed seat position for each set)

    Cable Cross
    3 x 10 x 45 pounds on each cable (wrists ****ed open)

    Seated Triceps Machine Press Down
    3 x 10 x 170 pounds

    Incline Bench Triceps Extensions
    3 x 10 x 25 pound dumb bells

    Flat Bench Triceps Extensions
    3 x 10 x 25 pound dumb bells

    Rope Pull Down
    3 x 10 x 55 pounds

    150 Slow Hard Crunches

    30 Minutes of Moderate Tread Mill

    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
  21. Registered User
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    5'7"  150 lbs.
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    71
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    Monday, September 27, 2010

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

    3 weeks out my pre-contest weight today is: 145.6 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.

    Body Weight Pull Ups
    5 x 10 x 145.6 pounds (body weight)

    T-Bar Upright Row
    3 x 10 x 120 pounds

    Hoist Machine Lat Pull Down
    3 x 10 x 160 pounds

    Hoist Machine Seated Row
    3 x 10 x 175 pounds

    Hoist Machine Shoulder Press
    3 x 10 x 150 pounds

    Hoist Machine Bicep Curl
    3 x 10 x 95 pounds

    Dumb Bell Curl
    3 x 10 x 27.5 pound dumb bells

    Bar Bell Curl
    3 x 10 x 50 pound fixed bar bell

    150 Slow Hard Crunches

    30 Minutes of Moderate Speed Tread Mill

    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
  22. Registered User
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    5'7"  150 lbs.
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    Dec 2006
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    71
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    1,406
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    Wednesday, September 29, 2010

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

    17 days out my pre-contest weight today is: 144.5 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 300 pounds

    Machine Leg Extensions
    3 x 10 x 165 pounds

    Machine Leg Curls
    3 x 10 x 155 pounds

    Machine Adductors
    3 x 10 x 135 pounds

    Machine Abductors
    3 x 10 x 145 pounds

    Seated Calf Raises
    3 x 25 x 175 pounds

    Standing Calf Raises
    3 x 25 x body weight

    150 Slow Hard Crunches

    30 Minutes of Moderate Tread Mill

    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
  23. Registered User
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    5'7"  150 lbs.
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    Dec 2006
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    71
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    1,406
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    Friday, October 1, 2010

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

    15 days out my pre-contest weight today is: 144.0 pounds

    I have lost five pounds in two weeks. I am hard and lean, but I look smaller than I want to be on stage. With two weeks to go I am going to increase my carbs, look in the mirror and trust my eyes to get me where I want to be.

    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
  24. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
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    Dec 2006
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    71
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    1,406
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    1101

    Reputation

    Monday, October 4, 2010

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

    12 days out my pre-contest weight today is: 144.0 pounds.

    I am basically ready for my contest. I only needed to lose about 10 pounds of body weight and a few percentage points of body fat. I have done that and I am now holding on to my leanness, cuts and definition. I could apply my tan and hit the stage today. During the next 12 days, I will try to get a little harder without losing size. This is a going to be challenging.

    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.

    Body Weight Pull Ups
    5 x 10 x 144.0 pounds (body weight)

    T-Bar Upright Row
    2 x 15 x 120 pounds

    Hoist Machine Lat Pull Down
    2 x 15 x 160 pounds

    Hoist Machine Seated Row
    2 x 15 x 175 pounds

    Hoist Machine Shoulder Press
    2 x 15 x 150 pounds

    Hoist Machine Bicep Curl
    2 x 15 x 95 pounds

    Dumb Bell Curl
    2 x 15 x 27.5 pound dumb bells

    Bar Bell Curl
    2 x 15 x 50 pound fixed bar bell

    150 Slow Hard Crunches

    30 Minutes of Moderate Speed Tread Mill

    30 Minutes of Posing Practice

    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
  25. 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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    1,406
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    Wednesday, October 6, 2010

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

    10 days out my pre-contest weight today is: 144.0 pounds

    Legs and Calves - This is the last time for Legs before the contest

    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 15 x 250 pounds

    Machine Leg Extensions
    3 x 15 x 150 pounds

    Machine Leg Curls
    3 x 15 x 140 pounds

    Machine Adductors
    3 x 15 x 130 pounds

    Machine Abductors
    3 x 15 x 140 pounds

    Seated Calf Raises
    3 x 25 x 175 pounds

    Standing Calf Raises
    3 x 25 x body weight

    150 Slow Hard Crunches

    30 Minutes of Moderate Tread Mill

    30 Minutes of Posing Practice

    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
  26. Registered User
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    5'7"  150 lbs.
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    Dec 2006
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    71
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    1,406
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    Friday, October 8, 2010

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

    8 Days out my pre-contest weight today is: 143.0 pounds

    I begin my final week of contest prep tomorrow. I am very close to being as hard and lean as I have ever been for a show. This will be my 31st contest and 6th Pro Show. I really want to represent. I want to step onto the stage at 67 years old looking better than I have ever looked. I'm in the zone to make it happen.

    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 Bench Press
    3 x 15 x 52.5 pound dumb bells

    Flat Bench Press
    3 x 15 x 60 pound dumb bells

    Seated Machine Chest Press
    3 x 15 x 175 pounds (changed seat position for each set)

    Cable Cross
    3 x 15 x 45 pounds on each cable (wrists ****ed open)

    Seated Triceps Machine Press Down
    3 x 15 x 170 pounds

    Incline Bench Triceps Extensions
    3 x 15 x 25 pound dumb bells

    Flat Bench Triceps Extensions
    3 x 15 x 25 pound dumb bells

    Rope Pull Down
    3 x 10 x 55 pounds

    150 Slow Hard Crunches

    30 Minutes of Moderate Tread Mill

    30 Minutes of Posing Practice

    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
  27. Registered User
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    5'7"  150 lbs.
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    Dec 2006
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    71
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    1,406
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    Monday, October 11, 2010

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

    5 Days out my pre-contest weight today is: 143.6 pounds

    I am in my final week of contest prep. I am very close to being as hard and lean as I have ever been for a show. This will be my 31st contest and 6th Pro Show. I really want to represent. I want to step onto the stage at 67 years-old looking better than I have ever looked. I'm in the zone to make it happen.

    I thought I would share my final week contest prep diet and training regimen. It was prepared for me a few years ago by Sean Sullivan, an outstanding professional bodybuilder and trainer from Cape Cod, MA. This plan has worked well for me in the past and will bring me in hard and lean on Saturday.

    Contest Week Diet For “Old Navy”

    Saturday – 1 Gal. Water, light salt

    Meal 1: 4 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
    Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
    Meal 3: 6 oz chicken, 1 cup vegetables, 8 oz grapefruit juice
    Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
    Meal 5: 6 oz salmon, 2 cups salad, 8 oz grapefruit juice

    Training: muscle flex, posing, hold each pose for 20 seconds

    Cardio: None

    Sunday – 1 Gal. Water, light salt

    Meal 1: 4 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
    Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
    Meal 3: 6 oz chicken, 2 cup vegetables, 8 oz grapefruit juice
    Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
    Meal 5: 6 oz salmon, 2 cups salad, 8 oz grapefruit juice

    Training: AM muscle flex, posing, hold each pose for 20 seconds

    Training: PM stretching and crunches

    Cardio: AM, 25 minutes moderate

    Cardio: PM, light treadmill or jog 20 minutes


    Monday – 1 Gal. Water, light salt

    Meal 1: 4 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
    Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
    Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
    Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
    Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice


    Training: AM Leg flex, 10 sets of 30 seconds, leg extensions, isometric hold 3 times for 40 seconds

    Training: PM Chest, Delts and Triceps, 3-5 sets of 3-5 different isolation movement for 40-50 reps, rest 30 seconds between sets and hold a hard flex for 15 seconds between sets

    Cardio: AM, 25 minutes moderate

    Cardio: PM, light treadmill or jog 15 minutes

    Posing: AM 1 set, hold each pose for 15 seconds

    Posing: PM, 1 set, hold each pose for 20 seconds


    Tuesday – 1 Gal. Water, light salt meal 1, 3, 5

    Meal 1: 4 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
    Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
    Meal 3: 6 oz chicken, 1 cups vegetables, 8 oz grapefruit juice
    Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
    Meal 5: 6 oz salmon, 2 cups salad, 8 oz grapefruit juice

    Training: AM Leg flex, 10 sets of 30 seconds, leg extensions, isometric hold 3 times for 40 seconds

    Training: PM Back and Biceps, 3-5 sets of 3-8 different isolation movement for 40-50 reps, rest 30 seconds between sets and hold a hard flex for 15 seconds between sets

    Cardio: AM, 20 minutes moderate

    Cardio: PM, light treadmill or jog 10 minutes

    Posing: AM 1 set, hold each pose for 20 seconds

    Posing: PM, 2 sets, hold each pose for 20 seconds


    Wednesday – ¾ Gal Water, light salt meal 1, 3

    Meal 1: 4 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
    Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
    Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
    Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
    Meal 5: 6 oz steak, 3 cups salad, 8 oz grapefruit juice

    Training: AM Leg flex, 10 sets of 30 seconds

    Cardio: AM, 20 minutes 3.5 speed, flat treadmill

    Posing: AM 2 sets, hold each pose for 20 seconds

    Posing: PM, 2 sets, hold each pose for 20 seconds

    Thursday – ½ - ¾ Gal Water, salt – none added

    Meal 1: 4 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
    Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
    Meal 3: 6 oz chicken, 1 cups vegetables, 8 oz grapefruit juice
    Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
    Meal 5: 6 oz steak, 2 cups salad, 8 oz grapefruit juice

    Training: None

    Cardio: None

    Posing: Stay tight. Flex frequently

    Friday – ½ Gal Water, salt – none added

    Meal 1: 4 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
    Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
    Meal 3: 6 oz chicken, 1 cups vegetables, 8 oz grapefruit juice
    Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
    Meal 5: 8 oz steak, 2 cups salad, 8 oz grapefruit juice

    Training: None

    Cardio: None

    Posing: Stay tight. Flex frequently

    CUT YOUR WATER COMPLETELY 14 HOURS BEFORE YOUR APPEARANCE ON STAGE!

    Saturday AM – No Water or Beverage, normal salt

    Meal 1: 8 oz steak, 2 egg whites, wheat toast, ½ grapefruit, or pancakes, butter and syrup. No Beverage with Meal 1

    Meal 2: 6 oz salmon, brown rice, vegetables, ½ grapefruit. Sip water only if you need it. (This is a timing meal. It depends on how long you have to wait before you go on. You can add or skip this meal as needed.)

    Meal 3: Carefully begin spoon feeding raw oatmeal with sugar-free syrup. Take a spoon full every 20 minutes or so. Also bring some rice cakes and peanut butter to eat only as needed. Sip water only if you need it.

    While pumping up: Drink 8 oz of water to prevent cramping and to harden you up for your competition.

    After prejudging you will leave the venue and have between 4 – 6 hours before you return for the evening show.

    Have a good meal, but don’t go crazy. If you eat a lot of fat and drink a few beers, you might just look like crap on stage that night. Remember, while the judging is basically over, there is still a live competition and judging for the overall winners.

    Evening Show

    You will need to determine how much time you have before you are back on stage. During this time, sip water as needed and munch on rice cakes and peanut butter as needed. The oatmeal will be gone by then.

    While pumping up, drink 8 oz of water to prevent cramping and to harden you up for your evening appearance.

    After the show, return to normal intake of water, 8-10 oz water per hour to rehydrate.

    Pick up your Pro Trophy, have a nice meal and a safe trip home.

    Call your Coach and let him know how much you love him!

    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
  28. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
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    Dec 2006
    Age
    71
    Posts
    1,406
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    Wednesday, October 13, 2010

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

    3 Days out my pre-contest weight today is: 142.8 pounds

    Last evening I had my hair cut. This morning I did a full body shave and a skin ex-foliation in preparation for my first of two professionally applied spray tans. On Friday, I will apply a coat of Dream Tan II and then use Dream Tan to touch up before I step on stage on Saturday morning.

    My show diet and water plan are working well as I continue to harden up and cut. I'm feeling good about my conditioning and look to compete in the best shape of my life. It's all good.

    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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    Monday, October 18, 2010

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

    My friend and sometimes training partner, 6 foot, 6 inches tall, 230 pounds, Michael Jackson and I flew from Birmingham, Alabama to Richmond, Virginia on Friday evening and arrived at our hotel in Petersburg, VA at 10 PM. After unpacking, we applied a coat of Dream Tan II and then went to sleep. We awoke at 6 AM, went for a carb load breakfast and arrived at Virginia State University at 8:15 for our check-in. I was entered in the Pro Division and Michael was entered in the Novice, Masters 50+ and Open Heavyweight Amateur Division.

    The Pros went on first at around noon. There were 16 Pros of all ages and all sizes. Each had won a NPA Pro Card in a Super Pro Qualifier contest and some where veteran Pro competitors and some, like me, were entered in their first NPA Pro Show to validate and make permanent their Pro Status in this Federation.

    The 16 outstanding athletes entered the stage and for the next 35 minutes we were put through our paces. Back and fourth, changing position, moving from the middle to the end, each time with the head judge calling poses. I had a blast. I had been practicing doing several rounds, holding my poses for several seconds each without shaking, so the rigorous pace didn't faze me. Some of my fellow Pros showed signs of tiredness as the round progressed. We all worked really hard. Then, we finally heard from the Head Judge the welcomed, "Thank you, Gentlemen, see you tonight."

    My partner Michael then competed in the Novice Division, the Masters 50+ Division and the Open Heavyweight Division. He worked as hard in his three classes as I did in my Pro Class.

    We finished Pre-judging at around 3 PM and had time for a late lunch before we had to return by 5:15 for the evening show, which started at 6:00.

    Michael did a great Posing Routine and looked very good on stage. I performed my Posing Routine, choreographed by my friend, Russ Testo, to a very appreciative audience. I love posing and always try to bring a good routine to the stage

    Results:

    Michael took 4th in Novice, 2nd in Master 50+ and 1st in the Open Heavyweight Class. He wound up in the Pose down for the Overall, which was won by the Middleweight.

    I probably finished about 13th, which is better than I expected as an Open Pro, but then something special happened during the Awards Ceremony. Since the promoter, Harry Silas, knew that none of the older pros, the Masters Athletes, would have any chance of placing for cash prizes, he decided to break out the Masters Pros from the Open Pros and Harry called me out of the lineup and after a special introduction to the audience, awarded me a beautiful trophy that says: 2010 Mr. NPA Pro Classic Champion, Scott "Old Navy" Hults. I was flabbergasted and thrilled by the honor.

    After the Show, Michael and I went out to EAT! We ate. I don't need to go into details of our piggishness.

    Early the next morning, we left Richmond and arrived in Charlotte, NC. That's when our trouble began. Our plane was a little late getting into Charlotte. Normally that wouldn't be a big problem. However, it was Race Week and Furniture Buyers Week in that city and every flight out was over booked. When we got to the gate for our flight to Birmingham, the plane had left early. The ticket agent said since we weren't in the gate area when our name was called, they gave our seats to two stand bys. They said the plane left as soon as every seat was filled. The agent offered to put us on a wait list for a flight three hours later and then, if we didn't get on, a flight two hours after that one. If we didn't get on the last flight, we would have had to stay overnight and leave the next morning.

    We decided to drive home, so we went to every rental car desk and discovered that every rental agency was out of cars. So, since Mike is from the Charlotte area, he called his brother who came to the airport to pick us up and drive us to a rental agency that was a few towns away. We rented an Avis car and after visiting with Mike's mom for a few minutes, headed for Birmingham and arrived after a five and one-half hour drive.

    Two tired athletes arrived home at 10 pm on Sunday night.

    All-in-all, it was a great adventure.

    For me, I had four goals for my Pro Show. One was to Validate the Pro Card I won last year by competing in the NPA Pro Show. I did and now hold a card that says, "NPA Pro Athlete, Indefinite Status." Two was to step onto the Pro Stage in the best shape of my life. I did. I was harder, leaner, more cut and more muscular than I have ever been. I nailed my contest prep. I paid attention to small details and my efforts showed. Three, I wanted to present a creative, well choreographed posing routine and I did. I loved doing it and the audience showed their approval. Four, I wanted to "represent" my age class by doing a great job on the Pro Stage during the competition. I believe I did "represent" and the awarding to me of the 2010 NPA Pro Classic Championship Trophy is icing on the cake.

    A special thank you goes to Brian Andrews, President of AAEFX, who has sponsored me for the past two years by providing me with an outstanding line of training supplements. There is no doubt in my mind that the AAEFX Flex Wheeler Signature Series played a big part in my successful contest preparation.

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
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    Wednesday, October 20, 2010

    Body Weight: 144.0 Pounds

    Off Season Lean Mass Gain Regimen

    My 2010 Pro Competition season ended successfully at the 2010 NPA Si-Flex Pro Classic Bodybuilding and Figure Championships last Saturday. Now it's time to end my contest prep and focus on adding some size for next year. Research says the best time for a growth spurt is right after a contest so I am upping my protein and carbs, while eating clean, and increasing my weights to grow some muscle.

    Legs and Calves (I missed this workout the past two weeks)

    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.

    Leg Press
    3 x 8 x 270 Pounds

    Hack Squat
    3 x 8 x 200 Pounds

    Leg Extensions
    3 x 8 x 150 Pounds

    Seated Leg Curls
    3 x 8 x 80 Pounds

    Inner Thigh
    3 x 8 x 65 Pounds

    Outer Thigh
    3 x 8 x 65 Pounds

    Seated Calf Raises
    3 x 25 x 80 pounds

    Standing Calf Raises
    3 x 25 x Body Weight

    Abdominal Crunches
    200 Slow and Hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
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    Friday, October 20, 2010

    Body Weight: 144.6 Pounds

    Off Season Lean Mass Gain Regimen

    I'm feeling good and motivated as I focus on building muscle to add some size. I don't think I will let my weight go any higher than 150 off season. Last year I topped at 160 and 10% body fat (16 pounds of fat, 144 pounds of lean mass) and it was some work to cut for my contest. I think I lost too much lean mass as I was burning fat to get to 142 and 6.5% body fat (9.2 pounds of fat, 133 pounds of lean mass.) I looked the best I have ever looked on stage, but I was a little small in my opinion. My ideal weight would be 150 pounds, 6.5% body fat (9.75 pounds of fat, 140 pounds of lean mass). I will try to lift heavy, keep doing moderate cardio and eat clean and watch the scale once a day to monitor my progress. Anybody that has any advice or thoughts about this, I would welcome your input.

    Back, Shoulders and Biceps

    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.

    Lat Pull Down
    1 x 8 x 115 Pounds
    1 x 8 x 130 Pounds
    1 x 8 x 145 Pounds

    Seated Cable Row
    1 x 8 x 100 Pounds
    1 x 8 x 115 Pounds
    1 x 8 x 130 Pounds

    Body Weight Pull Ups
    3 x 8 x Body Weight

    Single Dumb Bell Bench Lat Pull
    3 x 8 x 50 Pounds - Each Side

    Bar Bell Raise into a Military Press
    3 x 8 x 50 Pounds

    Hoist Machine Shoulder Press
    3 x 8 x 100 Pounds

    Dumb Bell Shrugs
    3 x 32 x 47.5 Pound Dumb Bells

    Bicep Curls
    3 x 8 x 30 Pound Dumb Bells

    Bar Bell Curls
    3 x 8 x 50 Pound Bar Bell

    Abdominal Crunches
    200 Slow and Hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
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    Monday, October 25, 2010

    Body Weight: 145.4 Pounds

    Off Season Lean Mass Gain Regimen

    I have a very interesting workout regimen going on. I am the full-time Fitness Director at a large branch of the YMCA in Birmingham, Alabama. I am allowed to do a maximum of 12 hours of personal training each week. Two of my early morning clients pay the Y for their personal training sessions and I train with each one as their training partner, leading the workout, while doing my exercises as they rest between sets. We train Monday, Wednesday and Friday. Here's a question. I train the same body parts each day with both of these clients. One trains between 7:00 and 7:30 AM. The other trains between 9:00 and 10:00 AM. While working the same body parts, I do different exercises with each client. What effect, positive or negative does the 90-minute break between sessions have on my workout? I'm lifting heavy in both sessions.

    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.

    First Workout 7:00 - 7:30 am

    Incline Bench Dumb Bell Press
    1 x 8 x 42.5 pound dumb bells
    1 x 8 x 47.5 pound dumb bells
    1 x 8 x 52.5 pound dumb bells

    Flat Bench Dumb Bell Press
    1 x 8 x 47.5 pound dumb bells
    2 x 8 x 52.5 pound dumb bells

    Decline Bench Dumb Bell Press
    1 x 8 x 47.5 pound dumb bells
    2 x 8 x 52.5 pound dumb bells

    Dumb Bell Triceps Extensions
    3 x 8 x 25 pound dumb bells

    Body Weight Dips
    3 x 8 x body weight

    Bar Bell Skull Crushers
    3 x 8 x 50 pound bar bell

    Abdominals
    1 x 100 x crunches

    Second Workout 9:00 - 10:00 am

    Smith Machine Rest Pause Incline Bench Press
    1 x 8 x 115 pounds
    1 x 8 x 135 pounds
    1 x 8 x 155 pounds

    Smith Machine Rest Pause Flat Bench Press
    1 x 8 x 135 pounds
    1 x 8 x 155 pounds
    1 x 8 x 165 pounds

    Smith Machine Rest Pause Decline Bench Press
    1 x 8 x 135 pounds
    1 x 8 x 155 pounds
    1 x 8 x 165 pounds

    Hoist Machine Chest Press - Seat position changed with each set
    3 x 8 x 145 pounds

    Push Ups
    3 x 8 x body weight

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

    Rope Press Down
    3 x 8 x 50 pounds

    Body Weight Dips
    3 x 8 x body weight

    Hanging Leg Lifts
    3 x 10 x body weight

    Supplements:

    I started using a new AAEFX supplement today. 20 minutes before my second workout, I took a scoop of K-OTIC Hardcore Psychoactive Performance Igniter in 8 ounces of water. No question I was strong and felt like I could lift more than usual. I'll let you know how this progresses.

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
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    Thursday, October 28, 2010

    Body Weight: 144.6 Pounds

    Off Season Lean Mass Gain Regimen

    I had a problem at my gym on Tuesday. Once a year we re-surface our basketball court. We used a bunch of chemicals and polyurethane to do the floor and the fumes gave me a migraine-like headache that was so bad I didn't sleep at all on Tuesday night. The gym was still full of fumes on Wednesday, so I took the day off. I guess I am very sensitive to the product they used on the floors. We had to open all of our outside doors during the day for two days until the air was cleared. Next year, I'm taking the day off when they resurface our court and the polyurethane is applied.

    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.

    Smith Machine Squats
    1 x 8 x 175 pounds
    1 x 8 x 205 pounds
    1 x 8 x 235 pounds

    Machine Leg Extensions
    3 x 8 x 150 pounds

    Machine Hamstring Curls
    3 x 8 x 150 pounds

    Hip Adductor's
    3 x 8 x 75 pounds

    Hip Abductor's
    3 x 8 x 75 pounds

    Seated Calve Raises
    3 x 25 x 90 pounds

    Standing Calve Raises
    3 x 25 x body weight

    Abdominals
    1 x 300 x crunches

    Supplements:

    I started using a new AAEFX supplement this week. 20 minutes before my workout, I took a scoop of K-OTIC Hardcore Psychoactive Performance Igniter in 8 ounces of water. No question I was strong and felt like I could lift more than usual. I'll let you know how this progresses.

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
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    Friday, October 29, 2010

    Body Weight: 146.0 Pounds

    Off Season Lean Mass Gain Regimen

    My wife and I went to the hospital at 5:00 AM today to be there for the birth of our third grandchild. Our oldest daughter, Chrissy, gave birth to a beautiful girl, Gemma Nicole, who weighed in at 7 pounds, 15 onces. Mom and Daughter are doing great. Chrissy also has a 2 1/2 year-old girl, Gianna and my younger daughter, Dani, has a two-year-old son, Jayden. We are two happy grandparents.

    Back, Shoulders and Biceps

    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.

    Pull Ups
    3 x 8 + 1 (25) body weight

    Smith Machine Dead Lifts
    3 x 8 x 175 pounds

    Hoist Machine Lat Pull Down
    3 x 8 x 145 pounds

    Hoist Machine Seated Cable Row
    3 x 8 x 155 pounds

    Hoist Machine Shoulder Press
    3 x 8 x 110 pounds

    Preacher Curls
    3 x 8 x 50 pounds

    Bicep Curls
    3 x 8 x 30 pound dumb bells

    Cable Straight Bar Bicep Curls
    3 x 8 x 40 pounds with bar

    Cross Cable Bicep Curls
    3 x 8 x 40 pounds each bicep

    Abdominal Crunches
    200 Slow and Hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
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    Monday, November 1, 2010

    Body Weight: 145.0 Pounds

    Off Season Lean Mass Gain Regimen

    Chest and Triceps - 20 Somethings

    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.

    First Workout 7:00 - 7:30 am

    Incline Bench Dumb Bell Press
    1 x 20 x 42.5 pound dumb bells
    1 x 20 x 47.5 pound dumb bells

    Flat Bench Dumb Bell Press
    1 x 20 x 47.5 pound dumb bells
    1 x 20 x 52.5 pound dumb bells

    Single Arm Cable Triceps Pull Downs
    2 x 20 x 30 pounds each arm

    Seated Behind The Head Triceps Extensions
    1 x 20 x 35 pound dumb bell
    1 x 20 x 40 pound dumb bell

    Abdominals
    1 x 100 x crunches

    Second Workout 8:30 - 9:30 am

    Incline Dumb Bell Flies
    2 x 20 x 30 pound dumb bells

    Flat Bench Dumb Bell Flies
    2 x 20 x 35 pound dumb bells

    Hoist Machine Chest Press - Seat position changed with each set
    2 x 20 x 145 pounds

    Hoist Machine Chest Cable Flies
    2 x 20 x 45 pounds

    Bar Bell Triceps Extensions
    2 x 20 x 45 pound bar bell

    Body Weight Push Ups
    2 x 20 x body weight

    Abdominals
    1 x 100 crunches

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
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    Wednesday, November 3, 2010

    Body Weight: 144.6 Pounds

    Off Season Lean Mass Gain Regimen

    Legs and Calves - 20 Somethings, which is what I call this workout.

    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.

    Hoist Machine Leg Presses
    2 x 20 x 300 pounds - Tough

    Hoist Machine Leg Extensions
    2 x 20 x 125 pounds

    Hoist Machine Hamstring Curls
    2 x 20 x 150 pounds

    Hoist Machine Hip Adductor's
    2 x 20 x 75 pounds

    Hoist Machine Hip Abductor's
    2 x 20 x 50 pounds

    Hoist Machine Seated Calve Raises
    3 x 25 x 100 pounds

    Standing Calve Raises
    3 x 25 x body weight

    Abdominals
    1 x 300 x crunches

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
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    Friday, November 5, 2010

    Body Weight: 144.7 Pounds

    Off Season Lean Mass Gain Regimen - 90-Minute Workout

    My friend, John Rossman, who is also the co-promoter for our NGA shows in Alabama, and I are going to Gainesville, Georgia this weekend to work with some of our athletes who are competing in the SNBF Pro Am Championships. We are looking forward to being back stage to catch a whiff of posing oil and Pam. I'm sure we will want to don our posing suits and step up. Both John and I are natural pros.

    Back, Lats, Shoulders and Biceps

    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.

    Pull Ups
    3 x 10 + body weight

    Smith Machine Bent Over Bar Bell Rows
    3 x 10 x 105 pounds

    Hoist Machine Lat Pull Down
    3 x 10 x 145 pounds

    Dumb Bell Bench Lat Pulls
    3 x 10 x 60 pound dumb bell - Tough Exercise

    Hoist Machine Seated Cable Row
    3 x 10 x 155 pounds

    Hoist Machine Shoulder Press
    3 x 10 x 110 pounds

    Bar Bell Military Press
    3 x 10 x 50 pound bar bell

    Dumb Bell Laterals
    3 x 20 x 12 pound dumb bells

    Dumb Bell Extensions
    3 x 20 x 12 pound dumb bells

    Preacher Curls
    3 x 10 x 50 pounds

    Bicep Curls
    3 x 10 x 25 pound dumb bells
    1 x 10 x 30 pound dumb bells

    Cable Straight Bar Bicep Curls
    3 x 10 x 50 pounds with bar

    Abdominal Crunches
    200 Slow and Hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
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    Monday, November 8, 2010

    Body Weight: 146.4 Pounds

    Off Season Lean Mass Gain Regimen

    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 Bench Dumb Bell Press
    2 x 8 x 52.5 pound dumb bells
    1 x 8 x 60.0 pound dumb bells

    Flat Bench Dumb Bell Press
    2 x 8 x 52.5 pound dumb bells
    1 x 8 x 60.0 pound dumb bells
    1 x 8 x 65.0 pound dumb bells

    Hoist Machine Chest Press - Seat position changed with each set
    3 x 8 x 160 pounds
    3 x 8 x 175 pounds

    Standing Chest Cable Flies
    3 x 8 x 50 pounds
    3 x 8 x 55 pounds

    Triceps Push Downs
    3 x 8 x 60 pounds

    Triceps Rope Pull Downs
    3 x 8 x 50 pounds

    Reverse Grip Triceps Push Downs
    3 x 8 x 50 pounds

    V-Bar Push Triceps Push Downs
    3 x 8 x 60 pounds

    Abdominals
    1 x 200 crunches

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
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    Wednesday, November 10, 2010

    Body Weight: 145.5 Pounds

    Off Season Lean Mass Gain Regimen

    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.

    Hoist Machine Leg Presses
    3 x 10 x 300 pounds

    Hoist Machine Leg Extensions
    3 x 10 x 125 pounds

    Hoist Machine Hamstring Curls
    3 x 10 x 150 pounds

    Hoist Machine Hip Adductor's
    3 x 20 x 75 pounds

    Hoist Machine Hip Abductor's
    3 x 20 x 50 pounds

    Smith Machine Standing Calve Raises
    3 x 25 x 150

    Abdominals
    1 x 200 x crunches

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
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    Monday, November 15, 2010

    I had a really great time in Coral Springs, Florida this weekend hosting as Master of Ceremonies the 2010 NGA American International Pro Qualifier and Pro Universe Classic Bodybuilding, Figure and Bikini Championships. We had a large turn out of great athletes, including Layne Norton and Nicole Weeks in their respective Pro Classes.

    Body Weight: 148.0 Pounds (Still enjoying my post-competition season diet)

    Off Season Lean Mass Gain Regimen

    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. This session was a superset workout, with each chest set followed immediately by a triceps set. Fun.

    Flat Bench Dumb Bell Press
    2 x 10 x 42.5 pound dumb bells
    2 x 10 x 47.5 pound dumb bells
    2 x 10 x 52.5 pound dumb bells

    6 x 10 x 148 pounds (body weight dips)

    Hoist Machine Chest Press - Seat position changed with each set
    3 x 10 x 160 pounds
    3 x 10 x 175 pounds

    Hoist Machine Triceps Press Downs
    6 x 10 x 165 pounds

    Flat Bench Dumb Bell Extensions
    3 x 10 x 20 pound dumb bells

    Hands on One Bench, Feet on One Bench, Triceps Dips
    3 x 10 x 148 pounds (body weight dips)

    Abdominals
    1 x 200 crunches

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
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