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

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  1. 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


  2. 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
    •   
       


  3. 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

  4. 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

  5. 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
    •   
       


  6. 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

  7. 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

  8. 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

  9. 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

  10. 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

  11. Wednesday, November 17, 2010

    Body Weight: 147.7 Pounds

    Off Season Lean Mass Gain Regimen

    Legs and Calves - Crazy Eights (8 reps per set)

    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 8 x 300 pounds

    Free Weight Squat Rack
    3 x 8 x 205 pounds

    Hoist Machine Leg Extensions
    3 x 8 x 125 pounds

    Hoist Machine Hamstring Curls
    3 x 8 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

    Hoist Machine Sitting Calve Raises
    3 x 25 x 150

    Standing Calve Raises
    3 x 25 x body weight

    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

  12. Friday, November 19, 2010

    Body Weight: 146.4 Pounds

    Off Season Lean Mass Gain Regimen

    Back, Lats, Shoulders and Biceps - Crazy Eights

    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 + body weight

    Smith Machine Bent Over Bar Bell Rows
    3 x 8 x 125 pounds

    Hoist Machine Lat Pull Down
    3 x 8 x 165 pounds

    Dumb Bell Bench Lat Pulls
    3 x 8 x 60 pound dumb bell

    Hoist Machine Seated Cable Row
    3 x 8 x 165 pounds

    Hoist Machine Shoulder Press
    3 x 8 x 120 pounds

    Bar Bell Military Press
    3 x 8 x 50 pound bar bell

    Dumb Bell Laterals
    3 x 20 x 15 pound dumb bells

    Dumb Bell Extensions
    3 x 20 x 15 pound dumb bells

    Preacher Curls
    3 x 20 x 60 pounds

    Bicep Curls
    3 x 8 x 30 pound dumb bells

    Cable Straight Bar Bicep Curls
    3 x 8 x 60 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

  13. Monday, November 22, 2010

    At around 10:30 AM, on Friday, November 22nd, I was sitting in my car listening to my radio and reviewing my notes for a History test at Long Beach (California) City College. I heard the first news flash that shots were fired at the presidential motorcade in Dallas. I never went to class that day, nor for the next four days as I and the rest of the nation watched the funeral of President John F. Kennedy. I know of no one who is old enough that doesn't remember where they were and what they were doing on that day, 47 years ago.

    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.

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

    Hoist Machine Chest Flys - Seat position changed with each set
    3 x 20 x 50 pounds

    Cable Low To High Cross Overs
    3 x 20 x 30 pounds each cable

    Flat Bench Chest Pull Overs
    3 x 10 x 50 pound dumb bell

    Triceps Rope Pull Downs
    3 x 20 x 40 pounds

    Triceps Press Downs
    3 x 20 x 50 pounds

    Single Cable Triceps Press Downs
    3 x 20 x 20 pounds - 10 x palms in grip, 10 x palms out grip

    Feet Elevated Deep Push Ups
    3 x 10

    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

  14. Wednesday, November 24, 2010

    Body Weight: 147.0 Pounds

    Off Season Lean Mass Gain Regimen

    Because of Thanksgiving, my workout partner will not be here on Friday so he wanted to do Back & Biceps today. He will ride his bike on Friday for his legs workout. I work Friday, so I'll do legs and calves alone.

    Back, Lats, Shoulders and Biceps - 46's (four-second push, six reps per set)

    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 6 + body weight (four-seconds pull up for each rep)

    Smith Machine Bent Over Bar Bell Rows
    3 x 6 x 125 pounds

    Hoist Machine Lat Pull Down
    3 x 6 x 165 pounds

    Dumb Bell Bench Lat Pulls
    3 x 6 x 60 pound dumb bell (doing this slowly was tough)

    Hoist Machine Seated Cable Row
    3 x 6 x 165 pounds

    Hoist Machine Shoulder Press
    3 x 6 x 120 pounds

    Bar Bell Military Press
    3 x 6 x 50 pound bar bell

    Work The Rack Seated Dumb Bell Curls
    1 x 10 x 25's, 20's, 15's, 10's, 8's each arm without stopping

    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

  15. Friday, November 26, 2010

    Body Weight: 148.4 Pounds

    OMG I pigged out yesterday. I had two full plates of Thanksgiving fare. I paid for my efforts by not being able to sleep well last night. I skipped my 7am workout and didn't train until 8:30. Of course, I brought my lunch in to the YMCA today, turkey and mashed potatoes. LOL

    Off Season Lean Mass Gain Regimen

    Legs and Calves - Forty-Sixes (four-seconds press, six heavy reps per set)

    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 6 x 275 pounds

    Free Weight Squat Rack
    3 x 6 x 175 pounds

    Hoist Machine Leg Extensions
    3 x 6 x 145 pounds

    Hoist Machine Hamstring Curls
    3 x 6 x 155 pounds

    Hoist Machine Hip Adductor's
    3 x 20 x 85 pounds

    Hoist Machine Hip Abductor's
    3 x 20 x 60 pounds

    Hoist Machine Sitting Calve Raises
    3 x 25 x 160 pounds

    Standing Calve Raises
    3 x 25 x body weight

    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

  16. Monday, November 29, 2010

    Body Weight: 150.0 Pounds. That's it. Holiday is over.

    Off Season Lean Mass Gain Regimen

    Chest and Triceps - Four Six's (four-second reps, six reps per set)

    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.

    Flat Bench Dumb Bell Press
    1 x 6 x 32.5 pound dumb bells
    1 x 6 x 37.5 pound dumb bells
    1 x 6 x 42.5 pound dumb bells
    1 x 6 x 47.5 pound dumb bells
    1 x 6 x 52.5 pound dumb bells

    Hoist Machine Chest Press - Seat position changed with each set
    3 x 6 x 160 pounds

    Incline Bench Dumb Bell Flies
    1 x 6 x 32.5 pound dumb bells
    1 x 6 x 35.0 pound dumb bells
    1 x 6 x 37.5 pound dumb bells

    Cable Low To High Chest Pull (stiff arm, wrist curled back, focus on chest movement)
    3 x 6 x 20 pounds each cable

    Body Weight Dips
    3 x 6 x body weight (four-seconds press, slow descend)

    Triceps Rope Pull Downs
    3 x 6 x 50 pounds

    Triceps Press Downs
    3 x 6 x 60 pounds

    Behind-The-Head Seated Dumb Bell Triceps Extension
    3 x 6 x 50 pound dumb bell

    Abdominals
    1 x 200 crunches - four-count and hold each rep

    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

  17. Wednesday, December 1, 2010

    Body Weight: 147.4 Pounds

    Off Season Lean Mass Gain Regimen

    Legs and Calves - Forty-Sixes (four-seconds press, six heavy reps per set)

    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 Presses
    3 x 6 x 300 pounds

    Hoist Machine Leg Extensions
    3 x 6 x 155 pounds

    Hoist Machine Hamstring Curls
    3 x 6 x 165 pounds

    Hoist Machine Hip Adductor's
    3 x 6 x 100 pounds

    Hoist Machine Hip Abductor's
    3 x 6 x 100 pounds

    Hoist Machine Sitting Calve Raises
    3 x 25 x 165 pounds

    Standing Calve Raises
    3 x 25 x body weight

    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

  18. Friday, December 3, 2010

    Body Weight: 148.0 Pounds

    Off Season Lean Mass Gain Regimen

    Back, Lats, Shoulders and Biceps - 46's (four-second push, six reps per set)

    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 Lat Pull Down
    3 x 6 x 165 pounds

    Smith Machine Bent Over Bar Bell Rows
    3 x 6 x 125 pounds

    Dumb Bell Bench Lat Pulls
    3 x 6 x 60 pound dumb bell (doing this slowly was tough)

    Hoist Machine Seated Cable Row
    3 x 6 x 175 pounds

    Dumb Bell Shoulder Shrugs - Four Positions Per Rep
    3 x 24 x 30 pound dumb bells

    Seated Dumb Bell Curls
    3 x 5 x 35 pound dumb bells

    Bar Bell Curls - Press Down Resistance
    3 x 6 x 30 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
    K-OTIC Hardcore Psychoactive Performance Igniter
    NF-PRO 100% Pro-Grade Whey Protein

    Old Navy

  19. Monday, December 6, 2010

    Body Weight: 150.0 Pounds. A little too much celebration after Auburn won the SEC.

    Off Season Lean Mass Gain Regimen

    Chest and Triceps - Sixty Six's (six reps per set, six sets per exercise)

    All reps done with an even pace, power stroke up, slow recovery.

    Smith Machine Incline Bench Press
    3 x 6 x 115 pounds
    3 x 6 x 125 pounds

    Flat Bench Dumb Bell Press
    2 x 6 x 47.5 pound dumb bells
    2 x 6 x 52.5 pound dumb bells
    2 x 6 x 60.0 pound dumb bells

    Decline Bench Dumb Bell Press
    2 x 6 x 42.5 pound dumb bells
    2 x 6 x 52.5 pound dumb bells
    2 x 6 x 55.0 pound dumb bells

    Triceps Rope Pull Downs
    2 x 6 x 50 pounds

    Triceps Press Downs
    2 x 6 x 60 pounds

    Reverse Grip Press Downs
    2 x 6 x 50 pounds

    Abdominals
    1 x 200 crunches - four-count and hold each rep

    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

  20. Wednesday, December 8, 2010

    Body Weight: 149.4 Pounds

    Off Season Lean Mass Gain Regimen

    Escalation Density Training (EDT)

    EDT involves a workout where you measure how much work is done and then consistently and gradually increase the amount of work. Each workout consists of three 15-minute time frames separated by a 5-minute rest period. You perform two exercises for a total of six exercises per workout. In each time frame the exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.

    Legs and Calves

    First 15-minutes time limit

    Machine Leg Press
    12 x 8 x 200 pounds

    Prone Hamstring Curl
    12 x 8 x 75 pounds

    Second 15-minutes time limit

    Leg Extensions
    14 x 8 x 110 pounds

    Seated Hamstring Curls
    14 x 8 x 135 pounds

    Third 15-minutes time limit

    Seated Calve Raises
    15 x 12 x 100 pounds

    Standing Calve Raises On A Slant Board
    15 x 12 x body weight

    Abdominals
    1 x 200 crunches - two-count and hold each rep

    Cardio
    20-minutes of moderate speed tread mill

    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

  21. Friday, December 10, 2010

    Body Weight: 150.0 Pounds

    Off Season Lean Mass Gain Regimen

    Escalation Density Training (EDT)

    EDT involves a workout where you measure how much work is done and then consistently and gradually increase the amount of work. Each workout consists of three 15-minute time frames separated by a 5-minute rest period. You perform two exercises for a total of six exercises per workout. In each time frame the exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.

    Arms and Delts

    First 15-minutes time limit

    Incline Bench Dumb Bell Curls
    8 x 8 x 20 pound dumb bells

    Seated Shoulder Extensions
    8 x 8 x 17.5 pound dumb bells

    Second 15-minutes time limit

    Preacher Curls
    10 x 8 x 50 pounds

    Press Downs
    10 x 8 x 50 pounds

    Third 15-minutes time limit

    Lateral Dumb Bell Raises
    12 x 8 x 17.5 pound dumb bells

    Seated Bent Over Lateral Dumb Bell Raises
    12 x 8 x 17.5 pound dumb bells

    Abdominals
    1 x 200 crunches - two-count and hold each rep

    Cardio
    20-minutes of moderate speed tread mill

    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

  22. Monday, December 13, 2010

    Body Weight: 152.4 Pounds (10 pounds over contest weight)

    Off Season Lean Mass Gain Regimen

    Escalation Density Training (EDT)

    EDT involves a workout where you measure how much work is done and then consistently and gradually increase the amount of work. Each workout consists of three 15-minute time frames separated by a 5-minute rest period. You perform two exercises for a total of six exercises per workout. In each time frame the exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.

    Chest and Back

    First number is sets, second number is reps, third number is weight

    First 15-minutes time limit

    Incline Bench Dumb Bell Press
    12 x 8 x 37.5 pound dumb bells

    Medium Grip Pull Down
    12 x 8 x 85 pounds

    Second 15-minutes time limit

    Machine Chest Press (change seat position every two sets)
    12 x 8 x 175 pounds (tough)

    Seated Cable Rows
    12 x 8 x 165 pounds

    Third 15-minutes time limit

    Flat Bench Dumb Bell Press
    12 x 8 x 47.5 pound dumb bells (tough)

    Bent Over Dumb Bell Rows
    12 x 8 x 45 pound dumb bells

    Abdominals
    1 x 200 crunches - two-count and hold each rep

    Cardio
    20-minutes of moderate speed tread mill

    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

  23. ON, If you had to rate the K-otic vs. other preworkout supps youve tried, how would it stand up?

  24. Other than Creatine and Nitric Oxide, I haven't used many pre-workout supplements. I am getting a good "rush" from K-OTIC. I am lifting heavy and I am recovering quickly between sets. I'm doing a lot of work during my sessions. I'm about through with my first container of K-OTIC and I'm looking forward to a "refill" of this excellent "Hardcore Psychoactive Performance Igniter."

    Old Navy

  25. Friday, December 17, 2010

    Body Weight: 151.4 Pounds

    Off Season Lean Mass Gain Regimen

    Escalation Density Training (EDT)

    EDT involves a workout where you measure how much work is done and then consistently and gradually increase the amount of work. Each workout consists of three 15-minute time frames separated by a 5-minute rest period. You perform two exercises for a total of six exercises per workout. In each time frame the exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.

    Arms and Delts

    First 15-minutes time limit

    Incline Bench Dumb Bell Curls
    9 x 8 x 22.5 pound dumb bells

    Seated Shoulder Extensions
    9 x 8 x 20 pound dumb bells

    Second 15-minutes time limit

    Preacher Curls
    10 x 8 x 55 pounds

    Press Downs
    10 x 8 x 55 pounds

    Third 15-minutes time limit

    Lateral Dumb Bell Raises
    12 x 8 x 17.5 pound dumb bells (couldn't improve on this)

    Seated Bent Over Lateral Dumb Bell Raises
    12 x 8 x 17.5 pound dumb bells (couldn't improve on this)

    Abdominals
    1 x 200 crunches - two-count and hold each rep

    Cardio
    20-minutes of moderate speed tread mill

    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

  26. Monday, December 20, 2010

    Body Weight: 154.0 Pounds (Can't wait until the holidays are over. LOL)

    Off Season Lean Mass Gain Regimen

    Escalation Density Training (EDT)

    EDT involves a workout where you measure how much work is done and then consistently and gradually increase the amount of work. Each workout consists of three 15-minute time frames separated by a 5-minute rest period. You perform two exercises for a total of six exercises per workout. In each time frame the exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.

    Chest and Back

    First number is sets, second number is reps, third number is weight

    First 15-minutes time limit

    Incline Bench Dumb Bell Press
    10 x 8 x 40 pound dumb bells

    Medium Grip Pull Down
    10 x 8 x 90 pounds

    Second 15-minutes time limit

    Machine Chest Press (change seat position every two sets)
    10 x 8 x 190 pounds (very tough)

    Seated Cable Rows
    10 x 8 x 175 pounds

    Third 15-minutes time limit

    Flat Bench Dumb Bell Press
    10 x 8 x 50 pound dumb bells (tough)

    Bent Over Dumb Bell Rows
    10 x 8 x 50 pound dumb bells

    Abdominals
    1 x 200 crunches - two-count and hold each rep

    Cardio
    20-minutes of moderate speed tread mill

    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

  27. WOW, as somewhat of a newbie I bet there is a lot that I could learn from you. 30 years of competing, that's impressive. Have you been natural the whole time?

  28. Quote Originally Posted by Emma View Post
    WOW, as somewhat of a newbie I bet there is a lot that I could learn from you. 30 years of competing, that's impressive. Have you been natural the whole time?
    Absolutely. 100% natural. Would have it no other way. Not 30 years of competing, just 30 contests, actually 31. Five years of competing. If you need some help, email me: [email protected].

    Regards, Old Navy

  29. Do you or anyone else know anything about this guy Anthony Roberts, i heard he's supposed to be some expert in AS, but just got his website siezed? - I heard there is a story about him on steroidtimes.com with some crazy cartoon. Anyone know more details?

  30. Quote Originally Posted by Emma View Post
    Do you or anyone else know anything about this guy Anthony Roberts, i heard he's supposed to be some expert in AS, but just got his website siezed? - I heard there is a story about him on steroidtimes.com with some crazy cartoon. Anyone know more details?
    This notice is posted on his site:

    "This website domain has been seized by the United States Marshal's Service pending judicial sale to satisfy a civil judgment against Anthony Roberts in Civil Action No. H-09-1929, Dynamic Sports Nutrition, Inc. v. Anthony Roberts, Pending in the Houston Division of the United States District Court for the Southern District of Texas."
  •   

      
     

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