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

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  1. 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


  2. 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
    •   
       


  3. 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

  4. 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

  5. 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
    •   
       


  6. Friday, April 2, 2010

    Off-Season Weight: 150.8

    Hypertrophy Strength Training

    Chest, Shoulders and Triceps:


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

    Incline Dumb Bell Flies
    3 x 4 x 40 pounds

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

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

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

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

    Cardio:

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

    Supplements:

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


    Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
    Planet Muscle’s 2010 Platinum “Best of The Best” Award

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

    CELL RUSH Post Workout Muscle Cell Re-fueling System
    LBA PRO Liquid Amino Acid and Protein Complex
    LG5 PRO Liquid Glutamine and Cell Volumizer
    NF-PRO 100% Pro-Grade Whey Protein

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

    Old Navy

  7. Quote Originally Posted by Old Navy View Post
    [SIZE="3"]Friday, April 2, 2010



    All reps were performed slowly, power up, slow negative.
    Best way to train that stimulates the most muscle mass. Nice work.
    Millennium Sport Technologies Representative
    Mind and Muscle Code AM10
    Facebook Great Physique Fitness

  8. Quote Originally Posted by smeton_yea View Post
    Best way to train that stimulates the most muscle mass. Nice work.
    That's the way I do it and that's the way I have all of my personal training clients do it. Thanks. Old Navy

  9. Monday, April 5, 2010

    Off-Season Weight: 152.5

    Hypertrophy Strength Training

    Back and Biceps


    Reverse Grip Barbell Row
    4 x 4 x 135 pounds

    Medium Grip Lat Pull
    4 x 4 x 145 pounds

    Medium Grip Chin-ups
    4 x 6 x bodyweight

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

    Dumb Bell Curl
    4 x 6 x 32.5 pounds

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

    Cardio:

    30 minutes, moderate pace at 70% VO2 Max

    Supplements:

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

    Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
    Planet Muscle’s 2010 Platinum “Best of The Best” Award

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

    CELL RUSH Post Workout Muscle Cell Re-fueling System
    LBA PRO Liquid Amino Acid and Protein Complex
    LG5 PRO Liquid Glutamine and Cell Volumizer
    NF-PRO 100% Pro-Grade Whey Protein

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

    Old Navy

  10. Wednesday, April 7, 2010

    Weight: 150.4 pounds

    20-Somethings

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

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

    Leg Press 3 x 20 x 200

    Leg Extension 3 x 20 x 140

    Seated Leg Curls 3 x 20 x 100

    Abductors 3 x 20 x 70

    Adductors 3 x 20 reps x 70

    Seated Calf Raises 3 x 20 reps x 100

    Standing Calf Raises 3 x 20 x bodyweight

    Total 20-Somethings Heavy Reps 420 in 60-minutes

    Gotta Love It

    Cardio:

    30 minutes, moderate pace at 70% VO2 Max

    Supplements:

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

    Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
    Planet Muscle’s 2010 Platinum “Best of The Best” Award

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

    CELL RUSH Post Workout Muscle Cell Re-fueling System
    LBA PRO Liquid Amino Acid and Protein Complex
    LG5 PRO Liquid Glutamine and Cell Volumizer
    NF-PRO 100% Pro-Grade Whey Protein

    Old Navy

  11. Friday, April 9, 2010

    Off-Season Weight: 152.0

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

    2009 Weight 157 pounds
    2010 Weight 152 pounds

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

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


    Hypertrophy Strength Training

    Chest, Shoulders and Triceps:


    Incline Bench Press
    4 x 4 x 60 pound dumb bells

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

    Wide Grip Lat Pull
    4 x 4 x 150 pounds

    Heavy Laterals Side
    3 x 6 x 20 pound dumb bells

    Heavy Laterals Bent
    3 x 6 x 25 pound dumb bells

    Triceps Press down
    4 x 6 x 65 pounds - burn baby

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

    Cardio:

    After training 30-minutes of moderate speed treadmill.

    Supplements:

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


    Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
    Planet Muscle’s 2010 Platinum “Best of The Best” Award

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

    CELL RUSH Post Workout Muscle Cell Re-fueling System
    LBA PRO Liquid Amino Acid and Protein Complex
    LG5 PRO Liquid Glutamine and Cell Volumizer
    NF-PRO 100% Pro-Grade Whey Protein

    Old Navy
  12. vadox6466
    vadox6466's Avatar

    great!

  13. Monday, April 12, 2010

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

    Hypertrophy Strength Training

    Chest, Shoulders and Triceps:


    Dips
    4 x 6 x 45 pound hanging plate.

    Incline Dumb Bell Flies
    3 x 4 x 45 pounds

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

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

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

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

    Cardio:

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

    Supplements:

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


    Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
    Planet Muscle’s 2010 Platinum “Best of The Best” Award

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

    CELL RUSH Post Workout Muscle Cell Re-fueling System
    LBA PRO Liquid Amino Acid and Protein Complex
    LG5 PRO Liquid Glutamine and Cell Volumizer
    NF-PRO 100% Pro-Grade Whey Protein

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

    Old Navy

  14. Wednesday, April 14, 2010

    Off-Season Weight: 151.8 pounds

    Hypertrophy Strength Training

    Legs and Calves


    Leg Press
    4 x 6 x 325 pounds

    Squats
    4 x 6 x 225 pounds

    Hack Squat
    4 x 5 x 175 pounds

    Leg Curl
    4 x 5 x 160 pounds

    Leg Extension
    3 x 4 x 135 pounds

    Calf Raises
    3 x 10 x 160 pounds

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

    Cardio:

    After training 30-minutes of moderate speed treadmill.

    Supplements:

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


    Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
    Planet Muscle’s 2010 Platinum “Best of The Best” Award

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

    CELL RUSH Post Workout Muscle Cell Re-fueling System
    LBA PRO Liquid Amino Acid and Protein Complex
    LG5 PRO Liquid Glutamine and Cell Volumizer
    NF-PRO 100% Pro-Grade Whey Protein

    We added weight to every exercise.

    Old Navy

  15. Awesome Log ON! You are truly inspiring man.

  16. Quote Originally Posted by CleetusVanDam View Post
    Awesome Log ON! You are truly inspiring man.
    Thanks, Man. You are the awesome one at 250 pounds. Warrior Athlete!

    Old Navy

  17. Friday, April 16, 2010

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

    Off-Season Weight: 152.0

    Hypertrophy Strength Training

    Back and Biceps


    Reverse Grip Barbell Row
    4 x 4 x 140 pounds

    Medium Grip Lat Pull
    4 x 4 x 150 pounds

    Medium Grip Chin-ups
    4 x 6 x bodyweight

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

    Dumb Bell Curl
    4 x 6 x 32.5 pounds

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

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

    Supplements:

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


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

    Old Navy

  18. Monday, April 19, 2010

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

    Off-Season Weight: 152.0

    Hypertrophy Strength Training

    Back and Biceps


    Reverse Grip Barbell Row
    4 x 4 x 155 pounds

    Medium Grip Lat Pull
    4 x 4 x 160 pounds

    Medium Grip Chin-ups
    4 x 6 x bodyweight

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

    Dumb Bell Curl
    4 x 6 x 35 pounds

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

    Cardio:

    30 minutes, moderate pace at 70% VO2 Max

    Supplements:

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


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

    Old Navy

  19. Wednesday, April 21, 2010

    Off-Season Weight: 151.4 pounds

    Hypertrophy Strength Training

    Legs and Calves


    Leg Press
    4 x 6 x 325 pounds

    Squats
    4 x 6 x 225 pounds

    Hack Squat
    4 x 6 x 175 pounds

    Leg Curl
    4 x 6 x 160 pounds

    Leg Extension
    4 x 6 x 135 pounds

    Calf Raises
    3 x 20 x 160 pounds

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

    Cardio:

    After training 30-minutes of moderate speed treadmill.

    Supplements:

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


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

    Slamming, jamming legs workout!

    Old Navy

  20. Saturday, April 24, 2010

    Off-Season Weight: 152.0

    Hypertrophy Strength Training

    Chest, Shoulders and Triceps:


    Incline Bench Press
    4 x 6 x 60 pound dumb bells

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

    Wide Grip Lat Pull
    4 x 6 x 160 pounds

    Heavy Laterals Side
    4 x 6 x 22.5 pound dumb bells

    Heavy Laterals Bent
    4 x 6 x 25 pound dumb bells

    Triceps Press down
    4 x 6 x 65 pounds

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

    Cardio:

    After training 30-minutes of moderate speed treadmill.

    Supplements:

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


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

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

    Old Navy Captain

  21. Monday, April 26, 2010

    Off-Season Weight: 152.0

    Hypertrophy Strength Training

    Back, Shoulders and Biceps


    Reverse Grip Barbell Row
    4 x 6 x 155 pounds

    Medium Grip Lat Pull
    4 x 6 x 160 pounds

    Medium Grip Chin-ups
    4 x 6 x bodyweight

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

    Bar Bell Shoulder Presses
    4 x 6 x 60 pounds

    Barbell Curl
    4 x 6 x 60 pounds

    Dumb Bell Curl
    4 x 6 x 35 pounds

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

    Cardio:

    30 minutes, moderate pace at 70% VO2 Max

    Supplements:

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


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

    We are still winding down from this plan. The problem of quitting is that we like doing this work. We will start something new on May 1st.

    Old Navy

  22. Wednesday, April 28, 2010

    Off-Season Weight: 151.4 pounds

    Hypertrophy Strength Training

    Legs and Calves


    Leg Press
    4 x 6 x 325 pounds

    Squats
    4 x 6 x 225 pounds

    Hack Squat
    4 x 6 x 175 pounds

    Leg Curl
    4 x 6 x 160 pounds

    Leg Extension
    4 x 6 x 135 pounds

    Calf Raises
    3 x 20 x 160 pounds

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

    Cardio:

    After training 30-minutes of moderate speed treadmill.

    Supplements:

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


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

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

    Old Navy

  23. Wednesday, May 5, 2010

    Weight: 151.4 pounds

    One Set Max of 20-Somethings

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

    Leg Press 1 x 20 x 300

    Leg Extension 1 x 20 x 160

    Seated Leg Curls 1 x 20 x 140

    Abductors 1 x 20 x 75

    Adductors 1 x 20 x 75

    Seated Calf Raises 3 x 25 x 110

    Standing Calf Raises 3 x 25 x Bodyweight

    Gotta Love It.

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

    Supplements:

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


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

    Old Navy
    Attached Images Attached Images  
  24. Old Navy's New Training Regimen


    Full-Body Hypertrophy Workout

    DAY 1

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

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

    Pull Down with V bar: 3 X 6

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

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

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

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

    Upright Row, medium grip: 2 X 10-12

    Seated Triceps Extension: 2 X 10-12

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

    Seated Leg Curl: 1 X 50-100

    Calf press: 1 X 50-100

    DAY 2

    Squats: 4 X 4-8, 1 X 30

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

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

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

    Hyperextensions or Glute Ham rise: 2 X 4-6

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

    Standing calf: 2 X 20-30 drop sets

    Lat Pull Downs: 2 X 12

    Cable rows: 2 X 12

    Cable curls: 2 X 12

    Peck deck: 1 X 50-100

    Machine laterals: 1 X 30-50

    Machine triceps extension: 1 X 30-50

    DAY 3

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

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

    Dumb Bell Flat Bench: 2 X 4-6

    Push Press: 3 X 4-6

    Side Laterals: 2 X 4-6

    Bent Over Laterals: 2 X 4-6

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

    Triceps Dip: 2 X 6-8 with static hold

    Sissy Squats: 2 X 12

    Seated Leg Curls: 2 X 12

    Calf Press: 2 X 15

    Straight Arm Pull Down: 1 X 50-100

    Machine Curls: 1 X 30-50

    Do Cardio Between Workout Days:

    DAY 1

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

    DAY 2

    Combat cardio: 5 cycles of the following

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

    Puke Once and Repeat

    DAY 3

    45 Minutes of Moderate Cardio

    My training partner and I will start this plan on Monday.

  25. Monday, May 10, 2010

    Full-Body Hypertrophy Workout

    Off Season Weight 154.2 pounds

    DAY ONE


    Pull Ups, Medium Grip
    5 x 10 x bodyweight

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

    Pull Down with V bar
    3 X 6 x 130 pounds

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

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

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

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

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

    Seated Triceps Cable Extension
    2 x 12 x 50 pounds

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

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

    Calf press
    1 X 75 x 115

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



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

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

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

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

    Old Navy
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