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

[Old Navy]

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

[John Smeton]

[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.

[Old Navy]

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

[Old Navy]

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

[Old Navy]

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

[Old Navy]

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

[vadox6466]

great!

[Old Navy]

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

[Old Navy]

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

[CleetusVanDam]

Awesome Log ON! You are truly inspiring man.

[Old Navy]

Awesome Log ON! You are truly inspiring man.

Thanks, Man. You are the awesome one at 250 pounds. Warrior Athlete!

Old Navy

[Old Navy]

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

[Old Navy]

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

[Old Navy]

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

[Old Navy]

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

[Old Navy]

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

[Old Navy]

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

[Old Navy]

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

[Old Navy]

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.

[Old Navy]

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