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

Page 5 of 20 First ... 34567 ... Last

  1. Thursday, May 13, 2010

    Full-Body Hypertrophy Workout


    Off Season Weight 153.4 pounds

    DAY THREE

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

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

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

    Machine Chest Press
    3 x 6 x 160 pounds

    Side Laterals
    2 x 6 x 10 pound plates

    Bent Over Laterals
    2 x 6 x 10 pound plates

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

    Triceps Dip
    2 x 8 x body weight with static hold

    Sissy Squats
    2 x 12

    Seated Leg Curls
    2 x 12 x 110 pounds

    Calf Press
    3 x 25 x 115 pounds

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

    Machine Curls
    1 x 50 x 45 pound cable weight


    Plus 45 Minutes of Moderate Cardio on the afternoon

    Supplements:

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


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

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

    Old Navy


  2. Looking good Getting to 160 I see!
    •   
       


  3. Monday, May 24, 2010

    Off Season Weight: 153.2 pounds


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

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

    Supplements:

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


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

    Old Navy

  4. May 28, 2010

    Off Season Weight: 151.2 pounds

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

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

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

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

    Have a great Memorial Day weekend!

    Supplements:

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

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

    Old Navy

  5. I know its been said before and I am sure it will be said again, but you sir are a source of motivation to us all! I only hope I am in as good of shape as you when I am 67!
    •   
       


  6. Thanks for your interest and support. And, thanks for the props.

    Regards, Scott "Old Navy"

  7. Monday, May 31, 2010 Memorial Day (USA)

    Off Season Weight: 150.4 pounds


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

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

    Supplements:

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


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

    Old Navy
  8. Breaking Training


    Thursday, June 3, 2010

    Off-Season Weight: 150 pounds

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

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

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

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

    Old Navy

  9. italy is freaking money man, Ive never hit sicily but I would love too, take some pictures of the ruins out there and postem up!

  10. Friday, June 18, 2010

    Post Vacation Weight: 154.2 pounds

    Legs and Calves

    Machine Leg Presses
    3 x 8 x 225 pounds

    Machine Leg Extensions
    3 x 8 x 160 pounds

    Machine Hamstring Curls
    3 x 8 x 110 pounds

    Machine Adduction
    3 x 8 x 80 pounds

    Machine Abduction
    3 x 8 x 70 pounds

    Machine Calves Extensions
    3 x 20 x 150 pounds

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

    Abdominals
    4 x 25 crunches

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

    Supplements:

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

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

    Old Navy

  11. Monday, June 28, 2010

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

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

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

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

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

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

    Supplements:

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


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

    Old Navy
    Attached Images Attached Images   

  12. Wednesday, July 14, 2010

    Weight Training:

    My pre-contest weight today is: 154.3 pounds

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

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

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

    Supplements:

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

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

    Old Navy

  13. Monday, July 19, 2010

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

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

    Chest and Triceps

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

    Smith Machine Incline Bench Press
    3 x 8 x 145 pounds

    Smith Machine Flat Bench Press
    3 x 8 x 165 pounds

    Smith Machine Decline Bench Press
    3 x 8 x 155 pounds

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

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

    Seated Triceps Machine Press Down
    3 x 8 x 165 pounds

    Incline Bench Skull Crushers
    3 x 8 x 40 pound barbell

    Flat Bench Skull Crushers
    3 x 8 x 50 pound barbell

    Rope Pull Down
    3 x 8 x 50 pounds

    100 Slow Hard Crunches

    Supplements:

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

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

    Old Navy

  14. Wednesday, July 21, 2010

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

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

    Legs and Calves

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

    Machine Leg Press
    3 x 8 x 250 pounds

    Machine Leg Extensions
    3 x 8 x 145 pounds

    Machine Leg Curls
    3 x 8 x 125 pounds

    Machine Adductors
    3 x 8 x 100 pounds

    Machine Abductors
    3 x 8 x 120 pounds

    Seated Calf Raises
    3 x 20 x 150 pounds

    Standing Calf Raises
    3 x 20 x bodyweight

    100 Slow Hard Crunches

    Supplements:

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

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

    Old Navy

  15. Friday, July 23, 2010

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

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

    Back, Shoulders and Biceps

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

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

    T-Bar Upright Row
    3 x 8 x 100 pounds

    Hoist Machine Lat Pull Down
    3 x 8 x 125 pounds

    Hoist Machine Seated Row
    3 x 8 x 155 pounds

    Hoist Machine Shoulder Press
    3 x 8 x 125 pounds

    Hoist Machine Bicep Curl
    3 x 8 x 85 pounds

    Dumb Bell Curl
    3 x 8 x 25 pound dumb bells


    Bar Bell Curl

    1 x 8 x 30 pound fixed bar bell

    1 x 8 x 40 pound fixed bar bell

    1 x 8 x 50 pound fixed bar bell


    100 Slow Hard Crunches

    Supplements:

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

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

    Old Navy

  16. Monday, July 26, 2010

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

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

    Chest and Triceps

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

    Incline Dumb Bell Flys
    3 x 8 x 37.5 pounds

    Flat Bench Dumb Bell Flys
    3 x 8 x 47.5 pounds

    Decline Dumb Bell Flys
    3 x 8 x 42.5 pounds

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

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

    Triceps Push Down
    3 x 8 x 60 pounds

    Incline Bench Skull Crushers
    3 x 8 x 40 pound barbell

    Flat Bench Skull Crushers
    3 x 8 x 50 pound barbell

    Rope Pull Down
    3 x 8 x 50 pounds

    100 Slow Hard Crunches

    Supplements:

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

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

    Old Navy

  17. Wednesday, July 28, 2010

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

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

    Legs and Calves

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

    Machine Leg Press
    3 x 10 x 250 pounds

    Machine Leg Extensions
    3 x 10 x 150 pounds

    Machine Leg Curls
    3 x 10 x 130 pounds

    Machine Adductors
    3 x 10 x 110 pounds

    Machine Abductors
    3 x 10 x 125 pounds

    Seated Calf Raises
    3 x 20 x 155 pounds

    Standing Calf Raises
    3 x 20 x bodyweight

    100 Slow Hard Crunches

    Supplements:

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

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

    Old Navy

  18. Friday and Saturday, July 30 and 31, 2010

    2010 Atlanta Mania

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

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

    Protein Prospectives

    Low Back Considerations Functional Considerations

    Core Power

    Glutes, Guns and Guts

    The Core Starts From The Floor

    Myths, Misconceptions and Misinformation

    Sports Nutrition Promises and Pitfalls of Dietary Supplements

    Balance Training for Every Client

    Heavy Breathing The Science and Practice of Respiration During Resistance Training

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

    Supplements:

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

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

    Old Navy

  19. Monday, August 2, 2010

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

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

    Back, Shoulders and Biceps

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

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

    T-Bar Upright Row
    3 x 8 x 110 pounds

    Hoist Machine Lat Pull Down
    3 x 8 x 140 pounds

    Hoist Machine Seated Row
    3 x 8 x 160 pounds

    Hoist Machine Shoulder Press
    3 x 8 x 135 pounds

    Hoist Machine Bicep Curl
    3 x 8 x 95 pounds

    Dumb Bell Curl
    3 x 8 x 25 pound dumb bells

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

    100 Slow Hard Crunches

    Supplements:

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

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

    Old Navy

  20. Wednesday, August 4, 2010

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

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

    Pre-contest diet weight 154.6 pounds

    Legs and Calves

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

    Machine Leg Press
    3 x 10 x 270 pounds

    Machine Leg Extensions
    3 x 10 x 160 pounds

    Machine Leg Curls
    3 x 10 x 140 pounds

    Machine Adductors
    3 x 10 x 120 pounds

    Machine Abductors
    3 x 10 x 135 pounds

    Seated Calf Raises
    3 x 20 x 165 pounds

    Standing Calf Raises
    3 x 20 x bodyweight

    100 Slow Hard Crunches

    Supplements:

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

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

    Old Navy

  21. 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

  22. 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

  23. 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

  24. 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

  25. 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
  •   

      
     

Similar Forum Threads

  1. This is me now, and I want to be bigger...
    By martyiscrazy in forum Anabolics
    Replies: 41
    Last Post: 01-18-2013, 01:16 AM
  2. Replies: 34
    Last Post: 04-03-2011, 08:27 PM
  3. Bassgod's Quest to be the BEST!!!!
    By bassgod272 in forum Workout Logs
    Replies: 73
    Last Post: 12-13-2010, 08:31 PM
  4. Gonzo's Quest to be 'The One'
    By Gonzo14 in forum Supplement Logs
    Replies: 56
    Last Post: 09-30-2009, 07:53 PM
  5. Funny stuff! Ouch sucks to be in the Navy!
    By windwords7 in forum General Chat
    Replies: 10
    Last Post: 01-03-2003, 02:33 AM
Log in
Log in