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

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    20 Somethings Endurance Training


    Wednesday, August 31, 2011

    Body Weight: 147.8 Pounds

    After a couple of warm up sets on lower weights, we did one set of 20 heavy reps of several legs and calves exercises.

    20 Somethings Legs and Calves

    Machine Leg Press
    1 x 20 x 300 pounds

    Hack Squats
    1 x 20 x 160 pounds

    Machine Leg Curls
    1 x 20 x 140 pounds

    Machine Leg Extensions
    1 x 20 x 140 pounds

    Machine Adductors
    1 x 20 x 110 pounds

    Machine Abductors
    1 x 20 x 110 pounds

    Seated Machine Calf Raises
    3 x 25 x 115 pounds

    Standing Calf Raises
    3 x 25 x body weight

    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

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    20 Somethings Endurance Training


    Friday, September 2, 2011

    Just four more weeks to get ready for my 50th High School Reunion on October 1st. I am going to be in the best shape of my life when I meet my classmates from Long Beach (California) Poly High School, Class of 1961, who are all about my age, 68. Rock and Roll!

    Body Weight: 149.0 Pounds

    20 Somethings - after a couple of light warm up sets, one set of 20 reps of several exercises lifting as heavy as I can for each set.

    Back, Shoulders and Biceps

    Machine Lat Pull Down
    1 x 20 x 115 pounds

    Machine Low Row
    1 x 20 x 115 pounds

    Military Press
    1 x 20 x 60 pound fixed barbell

    Bent Over Dumb Bell Rows
    1 x 20 x 45 pound dumb bells

    Dumb Bell Bicep Curls
    1 x 20 x 25 pound dumb bells

    Olympic Barbell Curl - Slow Reps
    1 x 20 x 45 pounds

    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
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    Crazy Eights


    Monday, September 5, 2011 Labor Day in the U.S.

    The gym was packed this morning with holiday exercisers. We actually had to wait to use benches. Glad to see so many "healthy" people in the gym.

    Body Weight: 149.0 Pounds

    Work out:

    Crazy Eights - after a couple of light warm up sets, three set of 8 reps of several exercises lifting as slowly and heavy as I could for each set.

    Chest and Triceps.

    Incline Bench Dumb Bell Press
    3 x 8 x 55 pound dumb bells

    Flat Bench Dumb Bell Press
    3 x 8 x 60 pound dumb bells

    Flat Bench Dumb Bell Flies
    3 x 8 x 47.5 pound dumb bells

    Machine Bench Press
    3 x 8 x 175 pounds

    Machine Cable Flies
    3 x 8 x 75 pounds

    V-Bar Triceps Press Down
    3 x 8 x 65 pounds

    Flat Bar Triceps Press Down
    3 x 8 x 65 pounds

    Rope Triceps Pull Down
    3 x 8 x 50 pounds

    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
    •   
       

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    No Power Workout


    Wednesday, September 7, 2011

    Now I know how it feels to live like a farmer in the 1800's, before electricity and other "comfort" services. We lost power at 6 PM on Monday and we still are without it as of this morning. Last night we went to bed at 7:30 pm and tried to read our Kindles by candlelight. We gave up about 8 pm, blew out the candles and went to sleep. In the old days, farmers went to bed around dark and got up at daylight. That's what we are doing. The power company says we might not have power until 10 pm on Saturday. It seems they sent most of their trucks to Vermont to help out there, leaving Alabama with minimum technical support. This morning we threw out everything in the freezer and refrigerator. Luckily, our two daughters live close by and they have power, so we are eating at one of their homes.

    Body Weight: 147.8 Pounds

    Work out:

    I made it to work yesterday and today and used the facilities at the Y to shower. I managed a light legs and calves workout this morning.

    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
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    TRX Suspension Training


    Friday, September 9, 2011

    We finally got our electricity back at home at around 1:00 pm yesterday, three days after it went out. We had a good night's sleep.

    Body Weight: 147.8 Pounds

    Work out:

    I did a full-body TRX Suspension Training workout today and took my clients through the same. They continue to like TRX and I'm learning how to teach it effectively.

    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
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    Crazy Eights


    Monday, September 12, 2011

    Body Weight: 149.0 Pounds

    Work out:

    Crazy Eights - after a couple of light warm up sets, three set of 8 reps of several exercises lifting as slowly and heavy as I could for each set.

    Chest and Triceps.

    Incline Bench Dumb Bell Press
    3 x 8 x 57.5 pound dumb bells

    Flat Bench Dumb Bell Press
    3 x 8 x 65 pound dumb bells

    Flat Bench Dumb Bell Flies
    3 x 8 x 52.5 pound dumb bells (tough)

    Machine Bench Press
    3 x 8 x 185 pounds

    Machine Cable Flies
    3 x 8 x 85 pounds

    V-Bar Triceps Press Down
    3 x 8 x 70 pounds

    Flat Bar Triceps Press Down
    3 x 8 x 65 pounds

    Rope Triceps Pull Down
    3 x 8 x 50 pounds

    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
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    TRX Suspension Training


    Friday, September 16, 2011

    Body Weight: 147.0 Pounds

    One more week until I act as Master of Ceremonies for the 2011 NGA 14th Annual WBFC/Pro & Amateur World Cup Championships at the Gwinnett Performing Arts Center in Duluth, GA. It's my third time MCing this show.

    Two more weeks until I fly from Birmingham, Alabama to Long Beach, California to attend my 50th High School Reunion. I graduated from Long Beach Polytechnic High School in 1961.

    On Wednesday, I attended an all-day training session at the Y. I did a strong legs and calves workout with one of my personal training clients on Thursday and did a good upper body TRX Suspension Training workout today.

    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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    Crazy Eights


    Monday, September 19, 2011

    Body Weight: 149.0 Pounds

    Work out:

    Crazy Eights - after a couple of light warm up sets, three set of 8 reps of several exercises lifting as slowly and heavy as I could for each set.

    Chest and Triceps.

    Incline Bench Dumb Bell Press
    3 x 8 x 60 pound dumb bells (tough sets)

    Flat Bench Dumb Bell Press
    3 x 8 x 65 pound dumb bells

    Flat Bench Dumb Bell Flies
    3 x 8 x 52.5 pound dumb bells (tough sets)

    Machine Bench Press
    3 x 8 x 185 pounds

    Machine Cable Flies
    3 x 8 x 85 pounds

    V-Bar Triceps Press Down
    3 x 8 x 70 pounds

    Flat Bar Triceps Press Down
    3 x 8 x 65 pounds

    Rope Triceps Pull Down
    3 x 8 x 50 pounds

    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
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    20 Somethings Endurance Training


    Wednesday, September 21, 2011

    Body Weight: 148.0 Pounds

    After a couple of warm up sets on lower weights, we did one set of 20 heavy reps of several legs and calves exercises.

    20 Somethings Legs and Calves

    Machine Leg Press
    1 x 20 x 300 pounds

    Hack Squats
    1 x 20 x 160 pounds

    Machine Leg Curls
    1 x 20 x 140 pounds

    Machine Leg Extensions
    1 x 20 x 140 pounds

    Machine Adductors
    1 x 20 x 110 pounds

    Machine Abductors
    1 x 20 x 110 pounds

    Seated Machine Calf Raises
    3 x 25 x 120 pounds

    Standing Calf Raises
    3 x 25 x body weight

    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
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    Circuit Training


    Friday, September 23, 2011

    Body Weight: 148.0 Pounds

    I'll be in Atlanta tonight preparing for my stint as Master of Ceremonies for the 2011 NGA 14th Annual WBFC/Pro & Amateur World Cup Championships at the Gwinnett Performing Arts Center in Duluth, GA on Saturday. It's my third time MCing this show.

    One week until I fly from Birmingham, Alabama to Long Beach, California to attend my 50th High School Reunion. I graduated from Long Beach Polytechnic High School in 1961.

    Today my training partner (client) and I did a strong back, biceps and shoulders workout using the Hoist circuit and dumb bells.

    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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    20 Somethings Endurance Training


    Monday, September 26, 2011

    Body Weight: 149.0 Pounds

    Work out:

    20 Somethings Endurance Training. After a few warm-up sets, we did one set of 20 reps of several exercises lifting as heavy as we could.

    Chest and Triceps.

    Incline Bench Dumb Bell Press
    1 x 20 x 42.5 pound dumb bells

    Flat Bench Dumb Bell Press
    1 x 20 x 47.5 pound dumb bells

    Flat Bench Dumb Bell Flies
    1 x 20 x 37.5 pound dumb bells (tough set)

    Machine Bench Press
    1 x 20 x 145 pounds

    Machine Cable Flies
    1 x 20 x 75 pounds

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

    Flat Bar Triceps Press Down
    1 x 20 x 60 pounds

    Rope Triceps Pull Down
    1 x 20 x 40 pounds

    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
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    5'7"  150 lbs.
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    20 Somethings Endurance Training


    Wednesday, September 28, 2011

    Just two more days to get ready for my 50th High School Reunion on October 1st. I am going to be in the best shape of my life when I meet my classmates from Long Beach (California) Poly High School, Class of 1961, who are all about my age, 68. Rock and Roll!

    Body Weight: 147.6 Pounds (Reunion goal is my stage weight, 145 pounds)

    20 Somethings - after a couple of light warm up sets, one set of 20 reps of several exercises lifting as heavy as I can for each set.

    Back, Shoulders and Biceps

    Machine Lat Pull Down
    1 x 20 x 120 pounds

    Machine Low Row
    1 x 20 x 120 pounds

    Military Press
    1 x 20 x 60 pound fixed barbell

    Bent Over Dumb Bell Rows
    1 x 20 x 45 pound dumb bells

    Dumb Bell Bicep Curls
    1 x 20 x 27.5 pound dumb bells

    Olympic Barbell Curl - Slow Reps
    1 x 20 x 50 pounds (tough set)

    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
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    20 Somethings Endurance Training


    Tuesday, October 4, 2011

    Body Weight: 149.0 Pounds

    On Friday I did a hard back and biceps workout at the Long Beach (CA) Marriott Hotel where I was staying to attend my 50th high school reunion. Nice well equipped gym.

    Monday's Work out:

    20 Somethings Endurance Training. After a few warm-up sets, we did one set of 20 reps of several exercises lifting as heavy as we could.

    Chest and Triceps.

    Incline Bench Dumb Bell Press
    1 x 20 x 42.5 pound dumb bells

    Flat Bench Dumb Bell Press
    1 x 20 x 47.5 pound dumb bells

    Flat Bench Dumb Bell Flies
    1 x 20 x 37.5 pound dumb bells

    Machine Bench Press
    1 x 20 x 145 pounds

    Machine Cable Flies
    1 x 20 x 75 pounds

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

    Flat Bar Triceps Press Down
    1 x 20 x 60 pounds

    Rope Triceps Pull Down
    1 x 20 x 40 pounds

    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
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    20 Somethings Endurance Training


    Wednesday, October 5, 2011

    Body Weight: 149.0 Pounds

    After a couple of warm up sets on lower weights, we did one set of 20 heavy reps of several legs and calves exercises.

    20 Somethings Legs and Calves

    Machine Leg Press
    1 x 20 x 300 pounds

    Hack Squats
    1 x 20 x 160 pounds

    Machine Leg Curls
    1 x 20 x 150 pounds

    Machine Leg Extensions
    1 x 20 x 140 pounds

    Machine Adductors
    1 x 20 x 110 pounds

    Machine Abductors
    1 x 20 x 110 pounds

    Seated Machine Calf Raises
    3 x 25 x 130 pounds

    Standing Calf Raises
    3 x 25 x body weight

    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
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    Crazy Eights


    Friday, October 7, 2011

    Body Weight: 150.0 Pounds

    Crazy Eights

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 150 pounds

    Machine Lat Pull Down
    3 x 8 x 125 pounds

    Machine Low Row
    3 x 8 x 155 pounds

    Military Press
    3 x 8 x 60 pound fixed barbell

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

    Dumb Bell Bicep Curls
    3 x 8 x 27.5 pound dumb bells

    Olympic Barbell Curl - Slow Reps
    3 x 8 x 45 pounds

    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
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    TRX Suspension Training


    Friday, October 14, 2011

    My wife and I are driving from Birmingham to Montgomery, Alabama after work to attend a concert of our favorite rock group, Chicago.

    Body Weight: 150.0 Pounds)


    Full Body Core Work

    We did the complete progression set for each body part of TRX Basic Training. Awesome!

    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
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    Crazy Eights


    Monday, October 17, 2011

    Body Weight: 153.0 Pounds (Too much coach potato football munchies)

    Work out:

    Crazy Eights - after a couple of light warm up sets, three set of 8 reps of several exercises lifting as slowly and heavy as I could for each set.

    Chest and Triceps.

    Incline Bench Dumb Bell Press
    3 x 8 x 60 pound dumb bells

    Flat Bench Dumb Bell Press
    3 x 8 x 65 pound dumb bells

    Flat Bench Dumb Bell Flies
    3 x 8 x 52.5 pound dumb bells (tough sets)

    Machine Bench Press
    3 x 8 x 185 pounds

    Machine Cable Flies
    3 x 8 x 85 pounds

    V-Bar Triceps Press Down
    3 x 8 x 70 pounds

    Flat Bar Triceps Press Down
    3 x 8 x 65 pounds

    Rope Triceps Pull Down
    3 x 8 x 50 pounds

    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
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    Crazy Eights and TRX Suspension Training


    Friday, October 21, 2011

    Body Weight: 150.0 Pounds (Back to my playing weight, just in time for coach potato football weekend)

    Crazy Eights and TRX Suspension Training

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 150 pounds

    Machine Lat Pull Down
    3 x 8 x 125 pounds

    Machine Low Row
    3 x 8 x 155 pounds

    Military Press
    3 x 8 x 60 pound fixed barbell

    Bench Lat Pulls
    3 x 8 x 55 pound dumb bells

    Dumb Bell Bicep Curls
    3 x 8 x 27.5 pound dumb bells

    Plus 1/2 hour of TRX Suspension Training hitting back, shoulders and biceps

    Crunches
    100 slow and hard

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  19. BBB
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    Old Navy,

    Assenior BB'er (62) I've been following your progress. You've been on this samesupplement regime for quite a while now and it doesn't seem like you've made agreat deal of progress from what I can see. Have you thought about tryinganother line of supplements?
  20. Registered User
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    Quote Originally Posted by BBB View Post
    Old Navy,

    Assenior BB'er (62) I've been following your progress. You've been on this samesupplement regime for quite a while now and it doesn't seem like you've made agreat deal of progress from what I can see. Have you thought about tryinganother line of supplements?
    Thanks for your interest in my training regimen. I am a small man, 5' 5.6" tall and I weigh 150 pounds and compete at around 145. I am a lightweight. I used to be a bantam weight, competing under 143 when I was an amateur. I have competed 40 times since 2005, have won more than 60 trophies and have earned pro cards in four different natural bodybuilding federations. Six of my 40 contests were Pro shows and I won two, placed 2nd in two and placed 3rd in two. My most recent show was last April in Pennsylvania where I won the Men's Open Lightweight Title. Over the years I have been a sponsored athlete for USP Labs, Beverly International and now AAEFX. My supplements are provided to me at no cost as part of my sponsorship. My goal is not to become huge, that's never going to happen and I don't want it too. But, at age 68, I am stronger, have more muscle, have more energy and have more stamina than I had when I was 40. At our age, we can't grow a lot of new muscle. I am a natural athlete, so I don't use steroids, don't do HRT or TRT, which are all banned in my pro federations (NGA, NPA, WNSO, IDFA-Canada). So for me, my EFX Supplements are helping me do hard work in the gym (I'm also the full-time Fitness Director at a large branch of the YMCA in Birmingham, Alabama) and work with my personal training clients and contest prep clients. I work at the YMCA 50 hours-a-week. It's not always about getting big.

    Regards, Old Navy
    www.BodyBuildingSenior.com
    www.NGAAlabamaOpen.com
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    Crazy Eights


    Monday, October 24, 2011

    Body Weight: 152.0 Pounds (All of my favorite football teams lost this weekend and I gained two pounds as a couch potato football muncher)

    Work out:

    Crazy Eights - after a couple of light warm up sets, three set of 8 reps of several exercises lifting as slowly and heavy as I could for each set.

    Chest and Triceps.

    Pretty much the same weights as last week. I am in more of a maintenance mode, not a growth mode at this time. I'll up the intensity again shortly.

    Incline Bench Dumb Bell Press
    3 x 8 x 60 pound dumb bells

    Flat Bench Dumb Bell Press
    3 x 8 x 65 pound dumb bells

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

    Machine Bench Press
    3 x 8 x 185 pounds

    Machine Cable Flies
    3 x 8 x 85 pounds

    V-Bar Triceps Press Down
    3 x 8 x 70 pounds

    Flat Bar Triceps Press Down
    3 x 8 x 65 pounds

    Rope Triceps Pull Down
    3 x 8 x 50 pounds

    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
  22. BBB
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    As longas you’re happy with your progress, that's all that matters. Keep up the goodwork your an inspiration.
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    20 Somethings Endurance Training


    Wednesday, October 26, 2011

    Body Weight: 152.0 Pounds

    After a couple of warm up sets on lower weights, we did one set of 20 heavy reps of several legs and calves exercises.

    20 Somethings Legs and Calves

    Machine Leg Press
    1 x 20 x 300 pounds (maxed the machine)

    Hack Squats
    1 x 20 x 170 pounds

    Machine Leg Curls
    1 x 20 x 155 pounds

    Machine Leg Extensions
    1 x 20 x 145 pounds

    Machine Adductors
    1 x 20 x 115 pounds

    Machine Abductors
    1 x 20 x 115 pounds

    Seated Machine Calf Raises
    3 x 25 x 140 pounds

    Standing Calf Raises
    3 x 25 x body weight

    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
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    I pick things up and I put them down!


    Friday, October 28, 2011

    Body Weight: 152.0 Pounds)


    Full Body Core Work

    This will make you laugh. My workout today consisted of moving stuff.

    I am the Fitness Director at a large branch of the YMCA in Birmingham, Alabama. Today we received a shipment of new dumb bells, 20's to 65's. I took all of the old dumb bells off the rack and replaced them with the new ones. We also received six new recumbent bikes and six new upright bikes. We removed the old bikes and replaced them with the new. It was a good workout.

    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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    Crazy Eights


    Monday, October 31, 2011

    Body Weight: 153.0 Pounds

    Work out:

    Crazy Eights - after a couple of light warm up sets, three set of 8 reps of several exercises lifting as slowly and heavy as I could for each set.

    Chest and Triceps.

    Pretty much the same weights as last week again. I am in a maintenance mode. I'll increase my intensity soon.

    Incline Bench Dumb Bell Press
    3 x 8 x 60 pound dumb bells

    Flat Bench Dumb Bell Press
    3 x 8 x 65 pound dumb bells

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

    Machine Bench Press
    3 x 8 x 185 pounds

    Machine Cable Flies
    3 x 8 x 85 pounds

    V-Bar Triceps Press Down
    3 x 8 x 70 pounds

    Flat Bar Triceps Press Down
    3 x 8 x 65 pounds

    Rope Triceps Pull Down
    3 x 8 x 50 pounds

    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
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    20 Somethings Endurance Training


    Wednesday, November 2, 2011

    Body Weight: 153.0 Pounds

    After a couple of warm up sets on lower weights, we did one set of 20 heavy reps of several legs and calves exercises.

    20 Somethings Legs and Calves

    Machine Leg Press
    1 x 20 x 300 pounds

    Hack Squats
    1 x 20 x 165 pounds

    Machine Leg Curls
    1 x 20 x 155 pounds

    Machine Leg Extensions
    1 x 20 x 145 pounds

    Machine Adductors
    1 x 20 x 115 pounds

    Machine Abductors
    1 x 20 x 115 pounds

    Seated Machine Calf Raises
    3 x 25 x 135 pounds

    Standing Calf Raises
    3 x 25 x body weight

    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
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    Crazy Eights


    Monday, November 7, 2011

    Looking forward to being Master of Ceremonies at the 2011 NGA Pro Am National Bodybuilding, Figure and Bikini Model Championships in Florida next Saturday. It's my third year in-a-row hosting this show.

    Work out:

    Body Weight: 150.0 Pounds. How to lose three pounds in two days? Catch the flu.

    Crazy Eights - after a couple of light warm up sets, three set of 8 reps of several exercises lifting as slowly and heavy as I could for each set.

    Chest and Triceps.

    Pretty much the same weights as last week again. I am in a maintenance mode.


    Incline Bench Dumb Bell Press
    3 x 8 x 60 pound dumb bells

    Flat Bench Dumb Bell Press
    3 x 8 x 65 pound dumb bells

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

    Machine Bench Press
    3 x 8 x 185 pounds

    Machine Cable Flies
    3 x 8 x 85 pounds

    V-Bar Triceps Press Down
    3 x 8 x 70 pounds

    Flat Bar Triceps Press Down
    3 x 8 x 65 pounds

    Rope Triceps Pull Down
    3 x 8 x 50 pounds

    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
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    Crazy Eights and TRX Suspension Training


    Wednesday, November 9, 2011

    Body Weight: 151.0 Pounds

    Crazy Eights and TRX Suspension Training

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 151 pounds

    Machine Lat Pull Down
    3 x 8 x 125 pounds

    Machine Low Row
    3 x 8 x 155 pounds

    Military Press
    3 x 8 x 60 pound fixed barbell

    Bench Lat Pulls
    3 x 8 x 55 pound dumb bells

    Dumb Bell Bicep Curls
    3 x 8 x 27.5 pound dumb bells

    Plus 1/2 hour of TRX Suspension Training hitting back, shoulders and biceps

    Crunches
    100 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
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    Crazy Eights


    Monday, November 14, 2011

    I really enjoyed being Master of Ceremonies for the 2011 NGA Pro Am National Bodybuilding, Figure Championships in Coral Springs, Florida on Saturday. We had a great group of amateur and professional men and women athletes. The show ran smoothly and started on time and ended early.

    I flew back from Ft. Lauderdale to Birmingham very early Sunday morning. That evening, my wife and I went to the theater to see a U.S. national tour presentation of My Fair Lady. Great cast and great musical and we had great seats. Nice time. With my long day on Sunday, it didn't keep me from meeting my training partner, who is also my personal training client, in the gym at 7:30 this morning.

    Work out:

    Body Weight: 152.0 Pounds.

    Crazy Eights - after a couple of light warm up sets, three set of 8 reps of several exercises lifting as slowly and heavy as I could for each set.

    Chest and Triceps.

    Pretty much the same weights as last week again. I'm kind of coasting through the holidays.


    Incline Bench Dumb Bell Press
    3 x 8 x 60 pound dumb bells

    Flat Bench Dumb Bell Press
    3 x 8 x 65 pound dumb bells

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

    Machine Bench Press
    3 x 8 x 185 pounds

    Machine Cable Flies
    3 x 8 x 85 pounds

    V-Bar Triceps Press Down
    3 x 8 x 70 pounds

    Flat Bar Triceps Press Down
    3 x 8 x 65 pounds

    Rope Triceps Pull Down
    3 x 8 x 50 pounds

    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
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    5'7"  150 lbs.
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    Legs and Calves


    Thursday, November 17, 2011

    Body Weight: 152.8 Pounds

    After a couple of warm up sets on lower weights, we did three sets of 10-reps of several legs and calves exercises.

    Legs, Calves and Abs

    Machine Leg Press
    3 x 10 x 300 pounds

    Hack Squats
    3 x 10 x 150 pounds

    Machine Leg Curls
    3 x 10 x 135 pounds

    Machine Leg Extensions
    3 x 10 x 135 pounds

    Machine Adductors
    3 x 10 x 100 pounds

    Machine Abductors
    3 x 10 x 100 pounds

    Seated Machine Calf Raises
    3 x 25 x 110 pounds

    Standing Calf Raises
    3 x 25 x body weight

    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
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    Crazy Eights and TRX Suspension Training


    Friday, November 18, 2011

    Body Weight: 152.8 Pounds

    Crazy Eights and TRX Suspension Training

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 152.8 pounds

    Machine Lat Pull Down
    3 x 8 x 130 pounds

    Machine Low Row
    3 x 8 x 160 pounds

    Military Press
    3 x 8 x 70 pound fixed barbell

    Bench Lat Pulls
    3 x 8 x 60 pound dumb bell

    Dumb Bell Bicep Curls
    3 x 8 x 27.5 pound dumb bells

    Plus 1/2 hour of TRX Suspension Training hitting back, shoulders and biceps

    Crunches
    100 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
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    Happy Thanksgiving


    Monday, November 21, 2011

    Body Weight: 153.0 Pounds

    I had a physical fitness weekend raking leaves, washing windows and helping clean the house for the Thanksgiving weekend. Using my muscles in a different way created some good soreness.

    My training partner and I are playing at working out this week. Our heart is just not into it. We did a short upper body workout this morning and then went to Starbucks. It's the holidays. What can I say?

    Happy Thanksgiving everyone!


    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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    5'7"  150 lbs.
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    20 Somethings Endurance Training


    Wednesday, November 23, 2011

    Body Weight: 153.8 Pounds

    20-Somethings Endurance Training (light workout)

    After a couple of warm up sets on lower weights, we did one set of 20-reps of several legs and calves exercises.

    Legs, Calves and Abs

    Machine Leg Press
    1 x 20 x 250 pounds

    Hack Squats
    1 x 20 x 135 pounds

    Machine Leg Curls
    1 x 20 x 135 pounds

    Machine Leg Extensions
    1 x 20 x 115 pounds

    Machine Adductors
    1 x 20 x 85 pounds

    Machine Abductors
    1 x 20 x 85 pounds

    Seated Machine Calf Raises
    3 x 25 x 100 pounds

    Standing Calf Raises
    3 x 25 x body weight

    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
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    5'7"  150 lbs.
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    Crazy Eights


    Monday, November 28, 2011

    Body Weight: 155.0 Pounds. I'm exactly 10 pounds over my ideal contest weight. I have maxed my off-season weight gain. I will hold at this weight through the end of the year, lift heavy and try to add a few pounds of new muscle next year. I will begin a gradual contest prep diet after the first of the year to get ready for a mid-year pro show.

    Crazy Eights - after a couple of light warm up sets, three set of 8 reps of several exercises lifting as slowly and heavy as I could for each set.

    Chest and Triceps.

    Incline Bench Dumb Bell Press
    3 x 8 x 60 pound dumb bells

    Flat Bench Dumb Bell Press
    3 x 8 x 65 pound dumb bells

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

    Machine Bench Press
    3 x 8 x 185 pounds

    Machine Cable Flies
    3 x 8 x 85 pounds

    V-Bar Triceps Press Down
    3 x 8 x 70 pounds

    Flat Bar Triceps Press Down
    3 x 8 x 65 pounds

    Rope Triceps Pull Down
    3 x 8 x 50 pounds

    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
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    Hungarian Oaks Legs Blast


    Wednesday, November 30, 2011

    Body Weight: 154.8 Pounds
    Today my workout partner and I established our starting weights for a legs program that I have completed three times in the past. After each of the three programs, I saw good improvement in my quads and ham strings. This program Rocks!

    Hungarian Oak Legs Blast:
    • One set of squats
    • Two sets of leg extensions
    • Three sets of leg curls

    That's it!
    But the efficacy isn’t to be found in the amount of sets or the exercise selection, rather it is in the way each exercise is being performed.

    Exercise 1) Full squat:

    For this first movement you pick a weight that is 30% of your one-rep max. For example if you are comfortable squatting 300 pounds, you would perform two warm-up sets with 90 pounds. 90 pounds is all you will use for your work. Once you feel properly warmed-up by doing 2 sets of 6-8 slow reps you will begin your work set from hell.

    You work this program for eight weeks. But here's the twist, your last week’s set of squats consists of squatting in non-stop fashion for 8 minutes straight! That's right. You don’t have to start there though. Begin the program by doing a set of squats for two minutes and gradually add time each subsequent session.

    Week 1
    Session 1.1: (Monday) 1 x 2:00 minutes; Session 1.2: (Wednesday) 1 x 2:20 minutes

    Week 2
    Session 2.1: (Monday) 1 x 2:40 minutes; Session 2.2: (Wednesday) 1 x 3:00 minutes

    Week 3
    Session 3.1: (Monday) 1 x 3:20 minutes; Session 3.2: (Wednesday) 1 x 3:40 minutes

    Week 4
    Session 4.1: (Monday) 1 x 4:00 minutes; Session 4.2: (Wednesday) 1 x 4:20 minutes

    Week 5
    Session 5.1: (Monday) 1 x 4:40 minutes; Session 5.2: (Wednesday) 1 x 5:00 minutes

    Week 6
    Session 6.1: (Monday) 1 x 5:30 minutes; Session 6.2: (Wednesday) 1 x 6:00 minutes

    Week 7
    Session 7.1: (Monday) 1 x 6:30 minutes; Session 7.2: (Wednesday) 1 x 7:00 minutes

    Week 8
    Session 8.1: (Monday) 1 x 7:30 minutes; Session 8.2: (Wednesday) 1 x 8:00 minutes

    Remember to keep using the same 90 pounds for the duration of the cycle. That weight represents around 30% of a 300 pound one-rep maximum squat. If you usually squat more than 300 pounds, just take 30% of that weight for the work. The reps are kept smooth and controlled but the lifting portion is performed explosively, at least as fast as your fatigue level allows.

    Exercise 2) Leg extensions:

    Honestly, after doing squats (especially when the sets get to be longer than 3 minutes), I have no idea how you even make it to the leg extension machine! But once seated perform 2 sets of 30 reps; each set do 10 reps with the legs turned inward, 10 reps with the legs straight, and 10 reps with the legs turned outward. Each rep is ''squeezed'' at the peak contraction point and held for a second or so. Go as heavy as you can for each set, but make sure you pick a weight you can do for two sets of 30 reps. Rest about a minute between sets.

    Leg Extensions, 2 sets x 30 reps

    Exercise 3) Leg curls (lying or seated):

    Three sets are performed in extended fashion. Perform 6-8 reps with the maximal weight possible for that number of reps (at that point, just being able to flex at the knee is impressive since the quads are so pumped!). Then, pause for 10-12 seconds and continue to failure. Rest about a minute between sets.

    Leg Curls, 3 x 6-8 (with a 10-12 second pause, and then continuing to failure)

    That's it!

    At its longest (week 8), this workout lasts around 20 minutes, the bulk of the time being spent puking and tumbling toward the different work stations!

    Calves are not part of the Hungarian Legs Blast, but I do them anyway as part of my legs workout:

    3 x 25 reps of seated calve raises at the heaviest weight I can take.
    3 x 25 reps of standing calve raises at my body weight.

    We will officially begin the eight-week program on Monday. Ideally you should do this program on Monday and Thursday, but because my training partner and I work out Monday, Wednesday and Friday, we are doing it during our first two sessions each week.

    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
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    Crazy Eights and TRX Suspension Training


    Friday, December 2, 2011

    Body Weight: 155.0 Pounds

    Crazy Eights and TRX Suspension Training

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 155 pounds

    Machine Lat Pull Down
    3 x 8 x 135 pounds

    Machine Low Row
    3 x 8 x 165 pounds

    Military Press
    3 x 8 x 70 pound fixed barbell

    Bench Lat Pulls
    3 x 8 x 65 pound dumb bell

    Dumb Bell Bicep Curls
    3 x 8 x 27.5 pound dumb bells

    Plus 1/2 hour of TRX Suspension Training hitting back, shoulders and biceps

    Crunches
    100 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
  37. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0

    Hungarian Oak Leg Blast


    Monday, December 5, 2011

    Body Weight: 156.0 Pounds

    Today my workout partner and I began an eight-week program called Hungarian Oak Leg Blast.

    Hungarian Oak Leg Blast:
    • One set of timed leg presses
    • Two sets of leg extensions
    • Three sets of leg curls

    Week 1
    Session 1.1: (Monday)

    Leg Presses, 2:00
    1 x 160 pounds x 55 reps

    Leg Extensions
    2 x 65 pounds x 30 reps

    Leg Curls
    3 x 115 pounds x 25 reps

    Calves are not part of the Hungarian Oak Leg Blast, but we did them anyway as part of our legs workout:

    3 x 110 pounds x 25 reps of seated calve raises
    3 x 25 reps of body weight standing calve raises

    We also did several exercises for Chest and Triceps to round out the session

    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
  38. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0

    Hungarian Oak Leg Blast


    Wednesday, December 7, 2011

    Body Weight: 154.8 Pounds

    Legs and Calves

    Hungarian Oak Leg Blast:
    • One set of timed leg presses
    • Two sets of leg extensions
    • Three sets of leg curls

    Week 1
    Session 1.2: (Wednesday)

    Leg Presses, 2:20
    1 x 160 pounds x 80 reps

    Leg Extensions
    2 x 65 pounds x 30 reps

    Leg Curls
    3 x 115 pounds x 25 reps

    Calves are not part of the Hungarian Oak Leg Blast, but we did them anyway as part of our legs workout:

    3 x 110 pounds x 25 reps of seated calve raises
    3 x 25 reps of body weight standing calve raises

    We also rounded out the session with 3 sets of 10 reps of Adductor and Abductor

    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
    Answers
    0

    Crazy Eights and TRX Suspension Training


    Friday, December 9, 2011

    Body Weight: 154.8 Pounds

    Crazy Eights and TRX Suspension Training

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 154.8 pounds

    Machine Lat Pull Down
    3 x 8 x 135 pounds

    Machine Low Row
    3 x 8 x 165 pounds

    Military Press
    3 x 8 x 70 pound fixed barbell

    Bench Lat Pulls
    3 x 8 x 65 pound dumb bell

    Dumb Bell Bicep Curls
    3 x 8 x 27.5 pound dumb bells

    Plus 1/2 hour of TRX Suspension Training hitting back, shoulders and biceps

    Crunches
    100 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
  40. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Answers
    0

    Hungarian Oak Leg Blast


    Monday, December 12, 2011

    Body Weight: 156.0 Pounds

    Hungarian Oak Leg Blast:

    • One set of timed leg presses
    • Two sets of leg extensions
    • Three sets of leg curls

    Week 2
    Session 2.1: (Monday)

    Leg Presses, 2:40
    1 x 160 pounds x 95 reps

    Leg Extensions
    2 x 65 pounds x 30 reps

    Leg Curls
    3 x 115 pounds x 30 reps

    Calves are not part of the Hungarian Oak Leg Blast, but we did them anyway as part of our legs workout:

    3 x 110 pounds x 25 reps of seated calve raises
    3 x 25 reps of body weight standing calve raises

    We also did several exercises for Chest and Triceps to round out the session

    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
  •   

      
     

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