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

Page 6 of 13 First ... 4567811 ... Last
  1. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Widow Maker Regimen - Week 4, Day 3


    Friday, January 21, 2011

    Body Weight: 156.0 Pounds

    Off Season Lean Mass Gain Regimen

    On Monday & Thursday I am doing the Hungarian Oak Leg Blast. On Wednesday & Friday, I am doing the Widow Maker upper body workouts.

    Yesterday I did the Hungarian Oak Leg Blast Regimen. The highlight was my timed squats, 85 pounds, 4:00 minutes, 175 reps.

    Widow-Maker Power Workout A Four-Week Plan

    The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:

    Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.

    On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!

    The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.

    Day 3:

    Reverse Grip Barbell Row 6 x 6 x 135 pounds, 1 x 20 x 115 pounds

    Medium Grip Pull Down 6 x 6 x 165 pounds, 1 x 20 x 145 pounds

    Dead Lifts 6 x 6 x 175 pounds, 1 x 30 x 135 pounds

    Barbell Curls 4 x 6 x 60 pounds

    Preacher Curls 4 x 10 x 60 pounds

    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

  2. BBB
    Senior Member
    BBB's Avatar
    Stats
    5'8"  192 lbs.
    Join Date
    Dec 2007
    Posts
    1,867
    Rep Power
    321366
    Level
    39
    Lv. Percent
    6.73%
    Achievements Activity ProPosting Pro

    Im 61 and sometimes get a little frustrated with my lack of progress. Its guys like you that keep me motivated. Hang in there you're an inspiration to us all.
  3. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Quote Originally Posted by BBB View Post
    Im 61 and sometimes get a little frustrated with my lack of progress. Its guys like you that keep me motivated. Hang in there you're an inspiration to us all.
    Fortunately, I didn't start competitive bodybuilding until I was 60. I did my first show at 61 and competed in my sixth pro show and 31st show overall last October at age 67. My next show is in April. I never played team sports as a youth or in college so I didn't do any damage to my body that prevents me from training hard now. I have been able to increase my lean mass these past six years, proving you can still grow muscles while being on Medicare and Social Security. LOL

    Regards, Old Navy
    •   
       

  4. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Monday, January 24, 2011

    Body Weight: 158.0 Pounds

    Off Season Lean Mass Gain Regimen

    Hungarian Oak Leg Blast

    One Set of Timed Squats
    Two Sets of Leg Extensions
    Three Sets of Leg Curls

    One Set of Smith Machine Squats
    4:20 x 85 pounds x 200 reps

    Two Sets of Leg Extensions
    2 sets x 125 pounds x 30 reps

    Three Sets of Seated Leg Curls
    3 sets x 165 pounds x 30 reps

    Also,

    Adductor
    3 sets x 75 pounds x 15 reps

    Abductor
    3 sets x 75 pounds x 15 reps

    Seated Calve Extensions
    3 sets x 125 pounds x 25 reps

    Standing Slant Board Calve Raises
    3 sets x bodyweight x 25 reps

    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
  5. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Hypertrophy Strength Training Regimen


    Wednesday, January 26, 2011

    Body Weight: 157.0 Pounds

    Off Season Lean Mass Gain Regimen

    We ended our Widow Maker Regimen and began a new program called Hypertrophy Strength Training.

    Hypertrophy Strength Training

    There are only 4, 5, or 6 reps in each set. This is a Heavy Lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

    We did Day 1

    Incline Bench Press 4 x 4 x 155 pounds
    Flat Dumb Bell Press 4 x 4 x 65 pound dumb bells
    Wide Grip Lat Pull 4 x 4 x 145 pounds
    Heavy Laterals 3 x 6 each way (side, bent) 20 pound dumb bells
    Triceps Press down 4 x 6 x 60 pounds

    Day 2 (We'll substitute with the Hungarian Oak Leg Blast Regimen)

    Leg Press 4 x 4
    Squats 4 x 6
    Hack Squat 4 x 5
    Leg Curl 4 x 5
    Leg Extension 3 x 4
    Calf Raises 3 x 10

    Day 3

    Dips 4 x 4 (add hanging weight as needed)
    Incline Dumb Bell Flies 3 x 4
    Shoulder Press 4 x 4
    Close Grip Bench Press 4 x 4
    Decline Triceps Extension 3 x 6

    Day 4

    Reverse Grip Barbell Row 4 x 4
    Medium Grip Lat Pull 4 x 4
    Medium Grip Chin-ups 4 x 6
    Barbell Curl 4 x 4
    Preacher or Dumb Bell Curl 4 x 6

    Cardio:
    After training 30 min. 4 X week, moderate pace at 70% VO2 Max

    We will do the non-leg workouts and substitute the Day 2 legs workout with the Hungarian Oak Leg Blast regimen until we complete this crazy plan in about three weeks.

    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. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Hypertrophy Strength Training Regimen


    Friday, January 28, 2011

    Body Weight: 155.5 Pounds

    Off Season Lean Mass Gain Regimen

    On Thursday I did the 9th session of Hungarian Oak Legs Blast. The highlight of this session was the squats: 4:40 minutes x 85 pounds x 225 reps. Just seven more sessions to go. The final one calls for 8:00 of squats. Whew.

    Hypertrophy Strength Training

    There are only 4, 5, or 6 reps in each set. This is a Heavy Lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

    We did a combo of Day 3 & Day 4

    Day 3 & Day 4

    Incline Dumb Bell Flies 3 x 4 x 52.5 pound dumb bells

    Seated Shoulder Press 4 x 4 x 95 pounds

    Reverse Grip Barbell Row 4 x 4 x 125 pounds

    Medium Grip Chin-ups 4 x 6 x body weight

    Barbell Curl 4 x 4 x 60 pound fixed bar bell

    Single Dumb Bell Curls on a Slant Board 4 x 6 x 30 pound dumb bell

    Cardio:
    After training 30 min. 4 X week, moderate pace at 70% VO2 Max

    We will do the non-leg workouts and substitute the Day 2 legs workout with the Hungarian Oak Leg Blast regimen until we complete this crazy plan in about three weeks.

    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. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Hungarian Oak Leg Blast - Session 10


    Monday, January 31, 2011

    Body Weight: 156.1 Pounds

    Off Season Lean Mass Gain Regimen

    Hungarian Oak Leg Blast

    One Set of Timed Squats
    Two Sets of Leg Extensions
    Three Sets of Leg Curls

    One Set of Smith Machine Squats
    5 minutes x 85 pounds x 235 reps

    Two Sets of Leg Extensions
    2 sets x 125 pounds x 30 reps

    Three Sets of Seated Leg Curls
    3 sets x 165 pounds x 30 reps

    Also,

    Adductor
    3 sets x 75 pounds x 15 reps

    Abductor
    3 sets x 75 pounds x 15 reps

    Seated Calve Extensions
    3 sets x 135 pounds x 25 reps

    Standing Slant Board Calve Raises
    3 sets x bodyweight x 25 reps

    Six more sessions remain of this great Legs Workout.

    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
  8. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Hypertrophy Strength Training Regimen


    Friday, February 4, 2011

    Body Weight: 153.0 Pounds

    Off Season Lean Mass Gain Regimen

    On Thursday I did the 11th session of Hungarian Oak Legs Blast. The highlight of this session was the squats: 5:30 minutes x 85 pounds x 245 reps. Just five more sessions to go. The final one calls for 8:00 of squats. Yes!

    Hypertrophy Strength Training

    There are only 4, 5, or 6 reps in each set. This is a Heavy Lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

    We did a combo of Day 3 & Day 4

    Incline Dumb Bell Flies 3 x 5 x 52.5 pound dumb bells

    Seated Shoulder Press 4 x 5 x 95 pounds

    Reverse Grip Barbell Row 4 x 5 x 125 pounds

    Medium Grip Chin-ups 4 x 6 x body weight

    Barbell Curl 4 x 5 x 60 pound fixed bar bell

    Work the Dumb Bell Rack for Biceps
    1 x 8 x 25, 22.5, 17.5, 15, 12, 10 pound dumb bells, each arm (48 slow reps each arm)

    Cardio:
    After training 30 min. 4 X week, moderate pace at 70% VO2 Max

    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. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Hungarian Oak Leg Blast Regimen - Session 12


    Monday, February 7, 2011

    Body Weight: 152.6 Pounds

    Off Season Lean Mass Gain Regimen

    Hungarian Oak Leg Blast

    One Set of Timed Squats
    Two Sets of Leg Extensions
    Three Sets of Leg Curls

    One Set of Smith Machine Squats
    6 minutes x 85 pounds x 260 reps

    Two Sets of Leg Extensions
    2 sets x 130 pounds x 30 reps

    Three Sets of Seated Leg Curls
    3 sets x 170 pounds x 30 reps

    Also,

    Adductor
    3 sets x 85 pounds x 15 reps

    Abductor
    3 sets x 85 pounds x 15 reps

    Seated Calve Extensions
    3 sets x 145 pounds x 25 reps

    Standing Slant Board Calve Raises
    3 sets x bodyweight x 25 reps

    Four more sessions remain of this great Legs Workout.

    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
  10. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Hypertrophy Strength Training Regimen


    Wednesday, February 9, 2011

    Body Weight: 152.2 Pounds

    Off Season Lean Mass Gain Regimen

    Hypertrophy Strength Training

    There are only 4, 5, or 6 reps in each set. This is a Heavy Lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

    Week 3, Day 1

    Incline Dumb Bell Bench Press
    1 x 5 x 55 pound dumb bells
    1 x 5 x 60 pound dumb bells
    1 x 10 x 65 pound dumb bells
    1 x 10 x 75 pound dumb bells

    Flat Dumb Bell Bench Press
    1 x 5 x 60 pound dumb bells
    2 x 5 x 65 pound dumb bells
    1 x 10 x 75 pound dumb bells

    Wide Grip Lat Pull
    4 x 5 x 145 pounds

    Heavy Laterals
    3 x 6 each way (side, bent) 22.5 pound dumb bells

    Triceps Press down 4 x 6 x 70 pounds

    Cardio:
    After training 30 min. 4 X week, moderate pace at 70% VO2 Max

    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. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Hypertrophy Strength Training Regimen


    Friday, February 11, 2011

    Body Weight: 152.0 Pounds

    Off Season Lean Mass Gain Regimen

    Hypertrophy Strength Training

    There are only 4, 5, or 6 reps in each set. This is a Heavy Lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

    We did a combo of Day 3 & Day 4

    Incline Dumb Bell Flies 3 x 6 x 52.5 pound dumb bells

    Seated Shoulder Press 4 x 6 x 95 pounds

    Reverse Grip Barbell Row 4 x 6 x 125 pounds

    Medium Grip Chin-ups 4 x 6 x body weight

    Barbell Curl 4 x 6 x 70 pound fixed bar bell

    Dumb Bell Curl 4 x 6 x 35 pound dumb bells

    Cardio:
    After training 30 min. 4 X week, moderate pace at 70% VO2 Max

    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. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Pennies for Pounds Lift-a-Thon for Charity


    Monday, February 14, 2011

    Weight: 151.2 pounds

    On Saturday, I took part in a Pennies for Pounds Lift-a-Thon at the YMCA in Birmingham, Alabama. The event was in support of the YMCA's Strong Kids scholarship program to allow kids who can't afford a Y membership, sports program or summer camp to have the opportunity to take part in these programs.

    Some of the participants did single rep Squats and some did single lift Bar Bell Bench Press. The best Squat was 525 pounds and the best Bench Press was 350 pounds.

    My event was the Dumb Bell Bench Press. I got 10 Y members to sponsor me at a penny a pound for every rep I completed. I committed to 5,000 pounds. I actually completed 10,000 pounds of dumb bell presses:

    40's x 20 reps = 1,600 pounds
    45's x 10 reps = 900 pounds
    50's x 10 reps = 1,000 pounds
    55's x 10 reps = 1,100 pounds
    60's x 10 reps = 1,200 pounds
    65's x 10 reps = 1,300 pounds
    70's x 10 reps = 1,400 pounds
    75's x 10 reps = 1,500 pounds

    Total lift = 90 reps = 10,000 pounds in one hour. My chest was a little sore yesterday.

    All fun stuff in the name of charity.

    Old Navy
  13. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Dumb Bell Bench Press - Repeat


    Wednesday, February 16, 2011

    Weight: 151.2 pounds

    My training partner thought what I did last Saturday was cool and he wanted to do some of the same work. So, we hit dumb bell bench presses.

    40's x 10 reps = 800 pounds
    45's x 10 reps = 900 pounds
    50's x 10 reps = 1,000 pounds
    55's x 10 reps = 1,100 pounds
    60's x 10 reps = 1,200 pounds
    75's x 10 reps = 1,500 pounds

    Total lift = 60 reps = 6,500 pounds

    We also did six sets of triceps push downs

    6 x 10 x 65 pounds

    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
  14. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Hypertrophy Strength Training Regimen


    Friday, February 18, 2011

    Body Weight: 151.2 Pounds

    Off Season Lean Mass Gain Regimen

    Hypertrophy Strength Training

    There are only 4, 5, or 6 reps in each set. This is a Heavy Lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

    We worked Back and Biceps

    Medium Grip Chin-ups
    4 x 6 x body weight

    Medium Grip Lats Pull Downs
    3 x 6 x 165 pounds

    Seated Back Rows
    3 x 6 x 165 pounds

    Smith Machine Dead Lifts
    3 x 8 x 220 pounds

    Barbell Curl 4 x 6 x 70 pound fixed bar bell

    Dumb Bell Curl 4 x 6 x 35 pound dumb bells

    Cardio:
    After training 30 min. 4 X week, moderate pace at 70% VO2 Max

    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. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Hungarian Oak Leg Blast - Final Week


    Monday, February 7, 2011

    Body Weight: 152.6 Pounds

    Off Season Lean Mass Gain Regimen

    Hungarian Oak Leg Blast

    One Set of Timed Squats
    Two Sets of Leg Extensions
    Three Sets of Leg Curls

    One Set of Smith Machine Squats
    6 minutes x 85 pounds x 260 reps

    Two Sets of Leg Extensions
    2 sets x 130 pounds x 30 reps

    Three Sets of Seated Leg Curls
    3 sets x 170 pounds x 30 reps

    Also,

    Adductor
    3 sets x 85 pounds x 15 reps

    Abductor
    3 sets x 85 pounds x 15 reps

    Seated Calve Extensions
    3 sets x 145 pounds x 25 reps

    Standing Slant Board Calve Raises
    3 sets x bodyweight x 25 reps

    Four more sessions remain of this great Legs Workout.

    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
  16. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Wednesday, February 23, 2011

    Body Weight: 151.5 Pounds

    Off Season Lean Mass Gain Regimen

    Chest and Triceps 20 Somethings

    Incline Bench Dumb Bell Flies
    3 x 20 x 32.5 pound dumb bells

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

    Incline Bench Dumb Bell Triceps Extensions
    3 x 20 x 20 pound dumb bells

    Flat Bench Dumb Bell Triceps Extensions
    2 x 20 x 25 pound dumb bells

    Flat Bench Dumb Bell Triceps Kick Backs
    3 x 20 x 12 pound dumb bells

    Triceps Rope Pull Downs
    1 x 20 x 40 pounds

    Triceps V-Bar Press Downs
    1 x 20 x 50 pounds

    Cardio:
    After training 30 min. 4 X week, moderate pace at 70% VO2 Max

    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. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Friday, February 25, 2011

    Body Weight: 150.5 Pounds

    Off Season Lean Mass Gain Regimen

    Back, Biceps and Shoulders

    Hammer Grip Pull Ups
    1 x 6 x body weight + 25 pound plate

    Medium Grip Pull Ups
    1 x 6 x body weight + 25 pound plate

    Medium Grip Chin Ups
    1 x 6 x body weight + 25 pound plate

    Medium Grip Lats Pull Downs
    3 x 6 x 165 pounds

    Seated Back Rows
    3 x 6 x 165 pounds

    Seated Smith Machine Shoulder Press
    3 x 8 x 110 pounds

    Barbell Curl 4 x 6 x 70 pound fixed bar bell

    Dumb Bell Curl 4 x 6 x 35 pound dumb bells

    Crunches
    200 slow hard reps

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

    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. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Step-Load Progression


    Monday, February 28, 2011

    Body Weight: 150.5 Pounds

    Step-Load Progression

    This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels

    Legs and Calves

    Machine Leg Press
    1 x 10 x 270 pounds
    1 x 10 x 350 pounds
    1 x 10 x 400 pounds (to set a Rep Max weight)

    Machine Leg Extensions - to Failure
    2 x 10 x 205 pounds

    Machine Leg Curls - to Failure
    2 x 10 x 185 pounds

    Smith Machine Standing Calf Raises - to Failure
    2 x 10 x 215 pounds

    Seated Calf Raises - to Failure
    3 x 10 x 200 pounds

    Crunches
    200 slow hard reps

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

    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. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Step Load Progression - Day 2


    Wednesday, March 2, 2011

    Body Weight: 150.2 Pounds

    Step-Load Progression

    This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels

    Back, Shoulders and Biceps

    Smith Machine Dead Lifts
    1 x 10 x 155 pounds
    1 x 10 x 175 pounds
    1 x 10 x 200 pounds (to set a Rep Max weight)

    Close Grip Pull Downs - to Failure
    2 x 10 x 145 pounds

    Low Seated Cable Rows - to Failure
    2 x 10 x 130 pounds

    Dumb Bell Shrugs - to Failure
    Each rep is a four-count moving the dumb bells: front, side, back, side
    2 x 10 x 35 pound dumb bells

    Bar Bell Curls - to Failure
    2 x 10 x 60 pounds fixed bar bell

    Dumb Bell Curls - to Failure
    2 x 10 x 35 pound dumb bells

    Crunches
    200 slow hard reps

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

    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. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Step Load Progression - Day 3


    Friday, March 4, 2011

    I am heading for Atlanta to be Master of Ceremonies on Saturday for the 2011 5th Annual NGA Muscle, Figure and Bikini Model Championships, a Pro Qualifier show.

    Body Weight: 150.0 Pounds

    Step-Load Progression

    This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels.

    Chest, Shoulders, Triceps and Abs

    Smith Machine Bench Press
    1 x 10 x 135 pounds
    1 x 10 x 145 pounds
    1 x 10 x 155 pounds (to set a Rep Max Set weight)

    Incline Bench Dumb Bell Flys
    2 x 10 x 52.5 pound dumb bells

    Smith Machine Shoulder Press
    2 x 10 x 85 pounds

    Dumb Bell Lateral Raises
    2 x 10 x 22.5 pound dumb bells

    Dumb Bell Triceps Extensions
    2 x 10 x 32.5 pounds dumb bells

    Dumb Bell Triceps Kick Backs
    2 x 10 x 27.5 pound dumb bells

    Crunches
    200 slow hard reps

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

    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. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Step Load Progression - Week 2, Day 1


    Monday, March 7, 2011

    Body Weight: 149.5 Pounds

    Six weeks out from my 32nd competition. Tracking well.

    Step-Load Progression

    This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels

    Legs and Calves

    Machine Leg Press - 85% of One Set Maximum weight
    5 x 10 x 340 pounds

    Machine Leg Extensions
    2 x 10 x 185 pounds

    Machine Leg Curls
    2 x 10 x 200 pounds

    Smith Machine Standing Calf Raises
    2 x 10 x 215 pounds

    Seated Calf Raises
    3 x 25 x 200 pounds

    Standing Slant Board Calf Raises
    3 x 25 x body weight

    Crunches
    200 slow hard reps

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

    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. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Step Load Progression - Week 2, Day 2


    Wednesday, March 9, 2011

    I am being interviewed on Pump TV Radio this evening in Prime Time. I have also been asked to be the subject for a story in the next issue of Pump TV Magazine on natural bodybuilding and senior athletics.

    Body Weight: 150.1 Pounds

    Step-Load Progression

    This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels

    Back, Shoulders and Biceps

    Smith Machine Dead Lifts 85% of One Set Max weight
    5 x 10 x 175 pounds

    Close Grip Pull Downs
    2 x 10 x 145 pounds

    Low Seated Cable Rows
    2 x 10 x 130 pounds

    Dumb Bell Shrugs
    Each rep is a four-count moving the dumb bells: front, side, back, side
    2 x 10 x 35 pound dumb bells

    Bar Bell Curls
    2 x 10 x 70 pounds fixed bar bell

    Dumb Bell Curls
    2 x 10 x 35 pound dumb bells

    Crunches
    200 slow hard reps

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

    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. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Step Load Progression - Week 2, Day 3


    Friday, March 4, 2011

    This workout was really tough today. I'm slammed. I'm five weeks out from my 32nd bodybuilding contest. I'm working on slowly leaning out. I'm about three pounds over where I want to be, but I'm not stressing over it. I'm happy. I'm looking good.

    Body Weight: 148.5 Pounds

    Step-Load Progression

    This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels.

    Chest, Shoulders, Triceps and Abs

    Smith Machine Bench Press - 85% of One Set Max weight
    5 x 10 x 135 pounds

    Incline Bench Dumb Bell Flys
    2 x 10 x 47.5 pound dumb bells

    Smith Machine Shoulder Press
    2 x 10 x 85 pounds

    Dumb Bell Lateral Raises
    2 x 10 x 22.5 pound dumb bells

    Dumb Bell Triceps Extensions
    2 x 10 x 32.5 pounds dumb bells

    Dumb Bell Triceps Kick Backs
    2 x 10 x 27.5 pound dumb bells

    Crunches
    200 slow hard reps

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

    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
  24. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Spring Break


    Monday, March 14, 2011

    This is Spring Break week for my training partner and his family. They are at the Beach on the Gulf of Mexico. I'm not. LOL

    I will take a hiatus from Step Load Progression and resume the regimen next week.

    Body Weight: 148.5 Pounds

    Back and Biceps

    Lat Pull Downs
    3 x 6 x 145 pounds

    Seated Rows
    3 x 6 x 175 pounds

    Bent Over Reverse Grip Bar Bell Rows
    3 x 6 x 100 pounds

    Dumb Bell Curls
    2 x 6 x 32.5 pound dumb bells
    2 x 6 x 37.5 pound dumb bells
    2 x 6 x 42.5 pound dumb bells

    Crunches
    200 slow hard reps

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

    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
  25. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Spring Break


    Wednesday, March 16, 2011

    Body Weight: 148.5 Pounds

    Spring Break Week so I'm still training solo.

    Legs and Calves

    Machine Leg Press
    3 x 10 x 270 pounds

    Machine Leg Extensions
    3 x 10 x 185 pounds

    Machine Leg Curls
    3 x 10 x 200 pounds

    Smith Machine Standing Calf Raises
    3 x 10 x 215 pounds

    Seated Calf Raises
    3 x 25 x 200 pounds

    Standing Slant Board Calf Raises
    3 x 25 x body weight

    Crunches
    200 slow hard reps

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

    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. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Spring Break - Last Day


    Friday, March 18, 2011

    Body Weight: 148.0 Pounds

    Final day of Spring Break. My training partner will be back on Monday morning and we will pick up on Step Load Progression.

    I'm four weeks out from my 32nd competition. I'm feeling fine, looking hard and enjoying the contest prep. I'm about three pounds over where I want to be on April 16. I'll try to be two pounds below where I want to be on that Thursday and carb up to my stage weight of 145 pounds on Friday night and Saturday morning.

    Chest and Triceps

    Incline Bench Dumb Bell Flies
    3 x 8 x 32.5 pound dumb bells

    Flat Bench Dumb Bell Flies
    3 x 8 x 37.5 pound dumb bells

    Incline Bench Dumb Bell Press
    3 x 8 x 47.5 pound dumb bells

    Flat Bench Dumb Bell Press
    3 x 8 x 52.5 pound dumb bells

    Incline Bench Triceps Extensions
    3 x 8 x 22.5 pound dumb bells

    Flat Bench Triceps Extensions
    3 x 8 x 25 pound dumb bells

    Triceps Push Downs
    3 x 8 x 60 pounds

    Triceps Rope Pull Downs
    3 x 8 x 40 pounds

    Crunches
    200 slow hard reps

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

    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. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Step Load Progression - Week 3, Day 1


    Monday, March 21, 2011

    Body Weight: 148.5 Pounds

    Four weeks out from my 32nd competition. Tracking well.

    Step-Load Progression

    This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels

    Legs and Calves

    Machine Leg Press - 90% of One Set Maximum weight
    4 x 10 x 360 pounds

    Machine Leg Extensions
    3 x 10 x 185 pounds

    Machine Leg Curls
    3 x 10 x 200 pounds

    Smith Machine Standing Calf Raises
    3 x 10 x 215 pounds

    Seated Calf Raises
    3 x 25 x 200 pounds

    Standing Slant Board Calf Raises
    3 x 25 x body weight

    Crunches
    200 slow hard reps

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

    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
  28. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Step Load Progression - Week 3, Day 2


    Wednesday, March 23, 2011

    Body Weight: 149.5 Pounds

    Step-Load Progression

    This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels

    Back, Shoulders and Biceps

    Smith Machine Dead Lifts
    4 x 10 x 180 pounds (80% of Rep Max weight)

    Close Grip Pull Downs
    3 x 10 x 145 pounds

    Low Seated Cable Rows
    3 x 10 x 130 pounds

    Dumb Bell Shrugs
    Each rep is a four-count moving the dumb bells: front, side, back, side
    3 x 10 x 35 pound dumb bells

    Bar Bell Curls
    2 x 10 x 70 pounds fixed bar bell
    1 x 10 x 60 pounds fixed bar bell (Could not do 70)

    Dumb Bell Curls
    3 x 10 x 35 pound dumb bells

    Crunches
    200 slow hard reps

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

    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
  29. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Step Load Progression - Week 3, Day 3


    Friday, March 25, 2011

    Three Weeks until the 2011 NMA Reach for the Rings Bodybuilding, Figure and Bikini Model Championships, Saegertown, PA, April 16.

    Body Weight: 148.5 Pounds

    Step-Load Progression

    This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels.

    Chest, Shoulders, Triceps and Abs

    Smith Machine Bench Press - 90% of One Set Max weight
    4 x 10 x 140 pounds

    Incline Bench Dumb Bell Flys
    3 x 10 x 47.5 pound dumb bells

    Smith Machine Shoulder Press
    3 x 10 x 75 pounds

    Dumb Bell Lateral Raises
    3 x 10 x 27.5 pound dumb bells

    Dumb Bell Triceps Extensions
    3 x 10 x 32.5 pounds dumb bells

    Dumb Bell Triceps Kick Backs
    3 x 10 x 27.5 pound dumb bell

    Crunches
    200 slow hard reps

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

    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
  30. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Step Load Progression - Week 4, Day 1


    Monday, March 28, 2011

    Body Weight: 148.0 Pounds

    Three weeks until my 32nd show, the 2011 NMA Reach for the Ring Bodybuilding, Figure and Bikini Model Championships, Saegertown, PA, April 16. I am entered in the Men's Masters 50+, Men's Masters 60+ and Open Men's Lightweight Classes.

    Step-Load Progression

    This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels

    Legs and Calves

    Machine Leg Press - 95% of One Set Maximum weight
    3 x 10 x 380 pounds

    Machine Leg Extensions
    3 x 10 x 185 pounds

    Machine Leg Curls
    3 x 10 x 200 pounds

    Smith Machine Standing Calf Raises
    3 x 10 x 215 pounds

    Seated Calf Raises
    3 x 25 x 200 pounds

    Standing Slant Board Calf Raises
    3 x 25 x body weight

    Crunches
    200 slow hard reps

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

    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
  31. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Step Load Progression - Week 4, Day 3


    Friday, April 1, 2011

    Two Weeks until the 2011 NMA Reach for the Rings Bodybuilding, Figure and Bikini Model Championships, Saegertown, PA, April 16.

    Body Weight: 147.6 Pounds

    Step-Load Progression

    This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels.

    Chest, Shoulders, Triceps and Abs

    Smith Machine Bench Press - 95% of One Set Max weight
    3 x 10 x 150 pounds

    Incline Bench Dumb Bell Flys
    3 x 10 x 47.5 pound dumb bells

    Smith Machine Shoulder Press
    3 x 10 x 75 pounds

    Dumb Bell Lateral Raises
    3 x 10 x 27.5 pound dumb bells

    Dumb Bell Triceps Extensions
    3 x 10 x 32.5 pounds dumb bells

    Dumb Bell Triceps Kick Backs
    3 x 10 x 27.5 pound dumb bell

    Crunches
    200 slow hard reps

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

    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
  32. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Hypertrophy Strength Training


    Monday, April 4, 2011

    Two Weeks until the 2011 NMA Reach for the Rings Bodybuilding, Figure and Bikini Model Championships, Saegertown, PA, April 16.

    Body Weight: 147.6 Pounds

    Hypertrophy Strength Training

    There are only 4, 5, or 6 reps in each set. This is a heavy lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

    Chest, Shoulders, Triceps and Abs

    Incline Bench Dumb Bell Press
    4 x 4 x 52.5 pound dumb bells

    Flat Bench Dumb Bell Press
    4 x 4 x 60 pound dumb bells

    Wide Grip Lat Pull
    4 x 4 x 165 pounds

    Laterals
    3 x 6 x 17.5 pound dumb bells (side)
    3 x 6 x 17.5 pound dumb bells (bent)

    Triceps Press Downs
    4 x 6 x 70 pounds

    Crunches
    200 slow hard reps

    Cardio:
    After training 30 minutes, moderate pace

    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
  33. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Hypertrophy Strength Training


    Wednesday, April 6, 2011

    Two Weeks until the 2011 NMA Reach for the Rings Bodybuilding, Figure and Bikini Model Championships, Saegertown, PA, April 16.

    Body Weight: 147.0 Pounds

    Hypertrophy Strength Training

    There are only 4, 5, or 6 reps in each set. This is a heavy lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

    Legs, Calves and Abs

    Machine Leg Press
    4 x 4 x 300 pounds

    Smith Machine Squats
    4 x 6 x 200 pounds

    Hack Squats
    4 x 5 x 165 pounds

    Machine Leg Curls
    4 x 5 x 150 pounds

    Machine Leg Extensions
    3 x 4 x 160 pounds

    Seated Machine Calf Raises
    3 x 25 x 150 pounds

    Standing Calf Raises
    3 x 25 x body weight

    Crunches
    200 slow hard reps

    Cardio:
    After training 30 minutes, moderate pace

    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
  34. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Five Days Out From My 32nd Contest


    Monday, April 11, 2011

    Five days until the 2011 NMA Reach for the Rings Bodybuilding, Figure and Bikini Model Championships, Saegertown, PA, April 16.

    Body Weight: 145.7 Pounds, 6% body fat

    Hypertrophy Strength Training: Chest, Shoulders and Triceps

    Every exercise was performed slowly, with a one count up and three count down pace, emphasizing form and technique.

    Dips
    4 x 4 x body weight + 25 pound plate

    Incline Dumb Bell Flies
    4 x 4 x 42.5 pound dumb bells

    Seated Smith Machine Barbell Shoulder Press
    4 x 4 x 90 pounds

    Close Grip Bench Press
    4 x 4 x 100 pounds

    Triceps Press Down
    4 x 4 x 70 pounds

    Crunches
    200 slow hard reps

    Cardio: Posing Practice
    2 x 20 minute sessions

    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
  35. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Three Days Until The NMA Reach For The Ring


    Wednesday, April 13, 2011

    Three days until the 2011 NMA Reach for the Rings Bodybuilding, Figure and Bikini Model Championships, Saegertown, PA, April 16.

    Body Weight: 144.5 Pounds, 5.6 % body fat

    Did a full-body shave and ex-foliation this morning to prepare for my first spray tan application this evening.

    Hypertrophy Strength Training: Back and Biceps

    Every exercise was performed slowly, with a one count up and three count down pace, emphasizing form and technique.

    Reverse Grip Barbell Row
    4 x 4 x 125 pounds

    Medium Grip Lats Pull
    4 x 4 x 155 pounds

    Medium Grip Chin Ups
    4 x 6 x body weight

    Barbell Curl
    4 x 4 x 60 pound fixed barbell

    Triceps Press Down
    4 x 4 x 70 pounds

    Dumb Bell Curl
    4 x 6 x 37.5 pound dumb blels

    Crunches
    200 slow and hard

    Cardio: Posing Practice
    2 x 20 minute sessions

    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
  36. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Getting There Was Half Of The Battle


    Tuesday, April 19, 2011

    2011 NMA The Reach for the Rings Bodybuilding, Figure and Bikini Championships, Saegertown, PA, April 16.

    Body Weight: 145.0 Pounds, Body Fat < 5%

    Personal Results:

    Men's Masters 50+ 2nd Place

    Men's Masters 60+ 2nd Place

    Open Men's Lightweight 1st Place. I had a blast in the Overall Judging and Pose down. The Middleweight won the show. Well deserved.



    Best Poser. I captured my sixth Best Poser Award in the last seven years (I have won Best Poser at age 61, 62, 63, 64, 65 and 67. I didn't compete in a contest that offered a Best Poser Award in my 67th year).

    Getting There Was Half Of The Battle!

    I was scheduled to fly from Birmingham, Alabama to Detroit and on to Pittsburgh at 11 am Friday to arrive at around 2:30. After picking up a rental car, the drive to Saegertown was 90-minutes. Due to crazy weather in the Southeast, my flights were delayed, canceled and changed. I finally arrived in Saegertown at 9:30 Friday night, missing my scheduled 8:30 polygraph drug test. I had called the promoter earlier and she graciously rescheduled me for 8 am Saturday morning. I had a great carb up dinner at a family owned restaurant called Chovy's Italian Casual near the hotel. Yum! The next morning I arrived in time for the toughest polygraph test I've ever taken. The tester was looking for cheaters and asked the same questions several times and in several different ways. At the end, he didn't say anything for 30-seconds and then said, "You passed." Ha, ha. The laugh was mine.

    The show was well run by Lisa and Jon Ketcham and the support staff was top notch. I enjoyed the competition and had a great time on stage.

    The coolest thing for me was personal. Russ Testo, an outstanding posing coach and choreographer, was the Guest Poser for the show and also held a posing clinic for the athletes after Pre-judging. I have worked with Russ on my posing and on six different 90-seconds posing routines. Russ was in the audience when I won my six Best Poser Award, doing a routine that Russ and I developed five-years ago. We enjoyed a post-contest dinner together at the same restaurant I went to on Friday. It was well worth a second visit.

    I got up at 4 am on Sunday to drive to Pittsburgh to catch a 7 am plane home. All my flights were on time and I got home at 9:30 am and made it to Church for the 11 am service, and took my usual seat in the choir. I sing bass.

    My 32nd show was very successful. I placed well, won an Open Weight Class, a Best Poser Award and brought the best conditioned physique I've ever had for a contest. I was pumped.

    I'll be 68 next week. I wonder what my 68th year will bring?

    I took Monday off and returned to training today:

    Hypertrophy Strength Training

    There are only 4, 5, or 6 reps in each set. This is a heavy lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

    Chest, Shoulders, Triceps and Abs

    Incline Bench Dumb Bell Press
    2 x 4 x 52.5 pound dumb bells
    2 x 4 x 60.0 pound dumb bells


    Flat Bench Dumb Bell Press
    4 x 6 x 60 pound dumb bells

    Wide Grip Lat Pull
    4 x 4 x 175 pounds

    Laterals
    3 x 6 x 20 pound dumb bells (side)
    3 x 6 x 20 pound dumb bells (bent)

    Triceps Press Downs
    4 x 6 x 70 pounds

    Crunches
    200 slow hard reps

    Cardio:
    After training 30 minutes, moderate pace

    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
  37. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Back To The Grind. Legs Today.


    Wednesday, April 20, 2011

    Body Weight: 144.5 Pounds

    Hypertrophy Strength Training

    There are only 4, 5, or 6 reps in each set. This is a heavy lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

    Legs, Calves and Abs

    Machine Leg Press
    4 x 6 x 300 pounds

    Smith Machine Squats
    4 x 6 x 200 pounds

    Hack Squats
    3 x 6 x 200 pounds

    Machine Leg Curls
    3 x 6 x 170 pounds

    Machine Leg Extensions
    3 x 6 x 170 pounds

    Seated Machine Calf Raises
    3 x 25 x 175 pounds

    Standing Calf Raises
    3 x 25 x body weight

    Crunches
    200 slow hard reps

    Cardio:
    After training 30 minutes, moderate pace

    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
  38. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Still Ready To Compete


    Friday, April 22, 2011

    Body Weight: 144.0 Pounds, 4.8 % body fat

    Hypertrophy Strength Training: Back and Biceps

    Every exercise was performed slowly, with a one count up and three count down pace, emphasizing form and technique.

    Reverse Grip Barbell Row
    4 x 6 x 125 pounds

    Medium Grip Lats Pull
    4 x 6 x 155 pounds

    Medium Grip Chin Ups
    4 x 6 x body weight

    Barbell Curl
    4 x 6 x 60 pound fixed barbell

    Triceps Press Down
    4 x 6 x 70 pounds

    Dumb Bell Curl
    4 x 6 x 37.5 pound dumb bells

    "Hanging Chad"
    Hanging on a bar for a 90 degree bicep curl without raising or lowering my body. This builds bicep muscles fast.
    1 x 144 pounds x 50 seconds

    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
  39. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Hypertrophy Strength Training


    Monday, April 25, 2011

    Body Weight: 145.2 Pounds

    I had a nice Easter weekend with my family. I ate more than usual, but didn't go crazy. I even skipped desert. I'm not a martyr, but it took a lot of diet and training since January to get me to my best physique ever for a contest and I just want to hold on to it for awhile. LOL

    Hypertrophy Strength Training

    There are only 4, 5, or 6 reps in each set. This is a heavy lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

    Chest, Shoulders, Triceps and Abs

    Incline Bench Dumb Bell Press
    4 x 6 x 52.5 pound dumb bells

    Flat Bench Dumb Bell Press
    4 x 6 x 60 pound dumb bells

    Wide Grip Lat Pull
    4 x 6 x 175 pounds

    Laterals
    3 x 6 x 22.5 pound dumb bells

    Extensions
    3 x 6 x 22.5 pound dumb bells

    Triceps Press Downs
    4 x 6 x 70 pounds

    Crunches
    200 slow hard reps

    Cardio:
    After training 30 minutes, moderate pace

    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
  40. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1102
    Level
    27
    Lv. Percent
    93.22%
    Achievements Posting Pro

    Hypertrophy Strength Training


    Wednesday, April 27, 2011

    Body Weight: 143.3 Pounds, 4.8 % body fat

    Hypertrophy Strength Training: Back and Biceps

    Every exercise was performed slowly, with a one count up and three count down pace, emphasizing form and technique.

    Reverse Grip Barbell Row
    4 x 6 x 125 pounds

    Medium Grip Lats Pull
    4 x 6 x 155 pounds

    Medium Grip Chin Ups
    4 x 6 x body weight

    Barbell Curl
    4 x 6 x 60 pound fixed barbell

    Dumb Bell Curl
    4 x 6 x 37.5 pound dumb bells

    "Hanging Chad"
    Hanging on a bar for a 90 degree isometric bicep curl without raising or lowering my body. This builds bicep muscle peek.
    1 x 143.5 pounds x 60 seconds

    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
  

  
 

Similar Forum Threads

  1. Which to believe? Quest Ultra E2 or Standard Quest E2?
    By pcgizzmo in forum Male Anti-Aging Medicine
    Replies: 2
    Last Post: 01-04-2012, 09:28 AM
  2. us navy
    By Bigguy851 in forum Weight Loss
    Replies: 17
    Last Post: 08-23-2010, 03:05 PM
  3. Need bigger but...not bigger legs.
    By Aviad in forum Female Fitness
    Replies: 26
    Last Post: 02-23-2010, 07:34 AM
  4. bigger badder stronger
    By djbombsquad in forum General Chat
    Replies: 4
    Last Post: 06-16-2008, 11:41 AM

Posting Permissions

  • You may not post new threads
  • You may not post replies
  • You may not post attachments
  • You may not edit your posts
  •  
Log in
Log in