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

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  1. Wednesday, December 22, 2010

    Body Weight: 154.5 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
    10 x 8 x 230 pounds

    Prone Hamstring Curl
    10 x 8 x 90 pounds (tough)

    Second 15-minutes time limit

    Leg Extensions
    12 x 8 x 120 pounds

    Seated Hamstring Curls
    12 x 8 x 150 pounds (tough)

    Third 15-minutes time limit

    Seated Calve Raises
    15 x 12 x 120 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
    200 reps of skip rope

    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. Looks like you've been on this program for about 4 1/2 months. You've gained 4.5 lbs thats about a lb/month. No bad but looks like a very expensive supplement program for someone that not sponsered.
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  3. Quote Originally Posted by BBB View Post
    Looks like you've been on this program for about 4 1/2 months. You've gained 4.5 lbs thats about a lb/month. No bad but looks like a very expensive supplement program for someone that not sponsered.
    I am a senior athlete. At 67 years-of-age, I never achieve results as much or as quickly as a younger athlete. I am very happy with that fact I can add some good muscle at my age. Most men peak in their early 20's. I'm way past that but am still able to grow. I weighed 144 on stage on October 16. I am around 155 today. Of course, all of the additional weight is not muscle. I am enjoying my off season. I will get it back "on" after January 1. My next contest is April 16. I will be harder and leaner than I was at my 6th pro show last October.

    Old Navy

  4. Friday, December 24, 2010

    Body Weight: 154.5 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 25 pound dumb bells

    Shoulder Shrugs
    8 x 8 x 47.5 pound dumb bells

    Second 15-minutes time limit

    Preacher Curls
    10 x 8 x 60 pounds

    Press Downs
    10 x 8 x 60 pounds

    Third 15-minutes time limit

    Lateral Dumb Bell Raises
    10 x 8 x 22.5 pound dumb bells

    Seated Bent Over Lateral Dumb Bell Raises
    10 x 8 x 22.5 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

  5. Monday, December 27, 2010

    Body Weight: 156.0 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
    2:00 x 85 pounds x 65 reps

    Two Sets of Leg Extensions
    2 sets x 90 pounds x 30 reps

    Three Sets of Leg Curls
    3 sets x 115 pounds x 30 reps

    Also,

    Adductor
    3 sets x 60 pounds x 15 reps

    Abductor
    3 sets x 60 pounds x 15 reps

    Seated Calve Extensions
    3 sets x 100 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
    •   
       


  6. Wednesday, December 29, 2010

    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.

    Widow-Maker Power Workout – A Four-Week Plan (Here is the entire workout regimen)

    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 1:

    Incline Bench Dumbbell Press – 6 x 6, 1 x 20

    Flat Bench Dumbbell Press – 6 x 6, 1 x 20

    High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4

    Heavy Laterals – 3 x 8

    Press Down – 4 x 10

    Decline Dumbbell or Barbell Extensions - 4 x 8

    Day 2:

    Leg Press – 6 x 6, 1 x 40

    Squats – 6 x 6, 1 x 30

    Hack Squat – 6 x 6, 1 x 20

    Leg Curls– 5 x 8

    Leg Extensions – 4 x 10

    Day 3:

    Reverse Grip Barbell Row – 6 x 6, 1 x 20

    Medium Grip Pull Down – 6 x 6, 1 x 20

    Dead Lifts – 6 x 6, 1 x 30

    Barbell Curls – 4 x 6

    Preacher Curls – 4 x 10

    Day 4:

    Lunges - 6 x 6, 1 x 20

    Seated Leg Curls - 6 x 6

    Wide stance Squats (feet out wide, toes pointed out) - 6 x 6, 1 x 50

    Dumbbell Stiff Leg Dead Lifts - 6 x 6

    Step Ups (Step up, one leg at a time, on a high bench or aerobic step) 6 x 6


    Today I did Day One of the Widow Maker

    Day 1:

    Incline Bench Dumbbell Press – 6 x 6 x 47.5 dumb bells, 1 x 20 x 42.5 dumb bells

    Flat Bench Dumbbell Press – 6 x 6 x 52.5 dumb bells, 1 x 20 x 47.5 dumb bells

    High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4 x 55 pounds

    Heavy Laterals – 3 x 8 x 17.5 pound dumb bells

    Press Down – 4 x 10 x 60 pounds

    Decline Dumbbell or Barbell Extensions - 4 x 8 x 50 pound barbell (skull crushers)



    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

  7. Quote Originally Posted by Old Navy View Post
    I am a senior athlete. At 67 years-of-age, I never achieve results as much or as quickly as a younger athlete. I am very happy with that fact I can add some good muscle at my age. Most men peak in their early 20's. I'm way past that but am still able to grow. I weighed 144 on stage on October 16. I am around 155 today. Of course, all of the additional weight is not muscle. I am enjoying my off season. I will get it back "on" after January 1. My next contest is April 16. I will be harder and leaner than I was at my 6th pro show last October.

    Old Navy
    In the end how much muscle do you hope to have gained? What is your body fat like now as compared to contest time?

  8. My weight today is 156 and my body fat is around 8%, which means I have about 143.5 pounds of lean mass. I will continue to lift heavy while keeping my clean carbs up and hopefully come in at my next show at around 5% body fat and hopefully keep a good part of the lean mass I have now. I am not concerned about "making weight" As a natural Master Pro, I compete in age classes, not weight classes. During the last three weeks of contest prep, I don't step on a scale. I use a mirror to judge my conditioning and readiness. That's the plan.
  9. Week One, Day Two of the Hungarian Oak Leg Blast Regemin


    Thursday, December 30, 2010

    Body Weight: 155.8 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
    2:20 x 85 pounds x 80 reps

    Two Sets of Leg Extensions
    2 sets x 90 pounds x 30 reps

    Three Sets of Leg Curls
    3 sets x 115 pounds x 30 reps

    Also,

    Adductor
    3 sets x 60 pounds x 15 reps

    Abductor
    3 sets x 60 pounds x 15 reps

    Seated Calve Extensions
    3 sets x 100 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

  10. Friday, December 31, 2010

    Body Weight: 157.0 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.

    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 115 pounds, 1 x 20 x 100 pounds

    Medium Grip Pull Down – 6 x 6 x 145 pounds, 1 x 20 x 125 pounds

    Dead Lifts – 6 x 6 x 155 pounds, 1 x 30 x 125 pounds

    Barbell Curls – 4 x 6 x 50 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
  11. Hungarian Oak Leg Blast - Week 2, Session 3


    Monday, January 3, 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
    2:40 x 85 pounds x 120 reps

    Two Sets of Leg Extensions
    2 sets x 100 pounds x 30 reps

    Three Sets of Leg Curls
    3 sets x 150 pounds x 30 reps

    Also,

    Adductor
    3 sets x 65 pounds x 15 reps

    Abductor
    3 sets x 65 pounds x 15 reps

    Seated Calve Extensions
    3 sets x 110 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

  12. Wednesday, January 5, 2011

    Body Weight: 158.0 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.

    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.

    Today I did Week Two, Day One of the Widow Maker

    Incline Bench Dumbbell Press – 6 x 6 x 52.5 dumb bells, 1 x 20 x 47.5 dumb bells

    Flat Bench Dumbbell Press – 6 x 6 x 55 dumb bells, 1 x 20 x 52.5 dumb bells

    High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4 x 60 pounds

    Heavy Laterals – 3 x 8 x 20 pound dumb bells

    Press Down – 4 x 10 x 65 pounds

    Decline Dumbbell or Barbell Extensions - 4 x 8 x 60 pound barbell (skull crushers)



    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

  13. Thursday, January 6, 2011

    Body Weight: 156.6 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
    3:00 x 85 pounds x 120 reps (couldn't do more than 120 reps)

    Two Sets of Leg Extensions
    2 sets x 115 pounds x 30 reps (upped this by 15 pounds)

    Three Sets of Seated Leg Curls
    3 sets x 160 pounds x 30 reps (upped this by 10 pounds)

    Also,

    Adductor
    3 sets x 65 pounds x 15 reps

    Abductor
    3 sets x 65 pounds x 15 reps

    Seated Calve Extensions
    3 sets x 115 pounds x 25 reps (upped this by 5 pounds)

    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
  14. War Eagle - Auburn 2010 National Champion


    Tuesday, January 11, 2011

    My YMCA workplace was closed on Monday due to icy conditions on the roads in Birmingham, Alabama so I stayed home with my wife and "chilled." I couldn't do my Hungarian Oak Leg Blast regimen on Monday so I will pick that up tomorrow. I did Wednesday's Widow Maker training regimen today.

    Body Weight: 157.4 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.

    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.

    Today I did Week Three, Day One of the Widow Maker

    I was training without my workout partner so I just repeated last week's weights.

    Incline Bench Dumbbell Press – 6 x 6 x 52.5 dumb bells, 1 x 20 x 47.5 dumb bells

    Flat Bench Dumbbell Press – 6 x 6 x 55 dumb bells, 1 x 20 x 52.5 dumb bells

    High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4 x 60 pounds

    Heavy Laterals – 3 x 8 x 20 pound dumb bells

    Press Down – 4 x 10 x 65 pounds

    Decline Dumbbell or Barbell Extensions - 4 x 8 x 60 pound barbell (skull crushers)


    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
  15. Hungarian Oak Leg Blast - Week 3, Session 5


    Wednesday, January 12, 2011

    Body Weight: 158.5 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
    3:20 x 85 pounds x 147 reps

    Two Sets of Leg Extensions
    2 sets x 120 pounds x 30 reps

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

    Also,

    Adductor
    3 sets x 70 pounds x 15 reps

    Abductor
    3 sets x 70 pounds x 15 reps

    Seated Calve Extensions
    3 sets x 120 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

  16. Wow, I've never heard of anything like that happening before. Crazy. Anyway, I was wondering if you have any special tips for keeping motivated during the Winter? Training mostly in the gym in the Winter gets old to me, any ideas on how to switch it up? I admit I'm kind of a sissy about the cold.

  17. Quote Originally Posted by Emma View Post
    Wow, I've never heard of anything like that happening before. Crazy. Anyway, I was wondering if you have any special tips for keeping motivated during the Winter? Training mostly in the gym in the Winter gets old to me, any ideas on how to switch it up? I admit I'm kind of a sissy about the cold.

    Before I can suggest what you might do in the gym, tell me what you are doing now.

    Old Navy
  18. Combat Cardio


    Friday, January 14, 2011

    Body Weight: 156.0 Pounds

    Off Season Lean Mass Gain Regimen

    We had some fun taking a break from Hungarian Oak Leg Blast and Widow Maker to do some Combat Cardio.

    Five Cycles of the Following

    Jump Rope for Two Minutes

    30 Mountain Climbers

    30 Squat Thrusts

    30 Push Ups

    30 Side Straddle Hops

    Rest Two Minutes and Repeat

    Abdominals
    1 x 200 crunches - two-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
  19. Hungarian Oak Leg Blast - Week 2, Session 6


    Sunday, January 16, 2011

    My training partner and I worked on Sunday afternoon because my YMCA is closed on Monday for MLK Day.

    Body Weight: 157.4 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
    3:40 x 85 pounds x 155 reps

    Two Sets of Leg Extensions
    2 sets x 120 pounds x 30 reps

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

    Also,

    Adductor
    3 sets x 70 pounds x 15 reps

    Abductor
    3 sets x 70 pounds x 15 reps

    Seated Calve Extensions
    3 sets x 120 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

  20. Wednesday, January 19, 2011

    Body Weight: 157.2 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.

    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.

    Today I did Week Four, Day One of the Widow Maker

    Incline Bench Dumbbell Press – 6 x 6 x 55 dumb bells, 1 x 20 x 52.5 dumb bells

    Flat Bench Dumbbell Press – 6 x 6 x 60 dumb bells, 1 x 20 x 55 dumb bells

    High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4 x 60 pounds

    Shrugs – 3 x 12 x 35 pound dumb bells

    Press Down – 4 x 10 x 70 pounds

    Decline Dumbbell or Barbell Extensions - 4 x 8 x 65 pound barbell (skull crushers)


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

    Cardio
    30-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. 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

  22. I’m 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.

  23. Quote Originally Posted by BBB View Post
    I’m 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

  24. 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
  25. 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
  26. 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
  27. 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
  28. 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
  29. 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
  30. 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
  •   

      
     

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