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

Old Navy

Old Navy

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

Most of you know a little about me if you have read any of my articles or followed my previous seven journals posted here and on other bodybuilding and fitness web sites these past five years. My last journal, "Getting My Kicks on 'Route 66,'" covered my training and competitions this year, as a 66 year-old natural master professional bodybuilder. I ended that journal after my final contest of the year, the 2009 NPA Nationals and Masters Universe in Burlington, NC on July 18, where I placed First in the Open Men's Lightweight Class in the NPA Nationals and First in the Men's Masters 60+ Class in the NPA Masters Universe. I was awarded a Natural Physique Association (NPA) Pro Card at this event. I also hold Natural Pro Cards in the National Gym Association (NGA), the World Natural Sports Organization (WNSO-FAME) and in the International Drug Free Athletics (IDFA-Canada). I have competed in five Natural Pro Shows, placing 3rd in two, 2nd in two and 1st in one.

My goal this year was to add size and compete 10 pounds heavier than I did in 2008. I hit the stage on July 18 at 148.2, a little more than 10 pounds up from last year. Goal achieved.

Today, I start "Old Navy's Quest to be Bigger, Badder & Better in 2010." My goal is to hit the Pro Stage next year at 160 pounds of lean, hard muscle and stand up proudly as a 67 year-old professional athlete entered in my 30th competition.

I have lined up some good help.

Brian Andrews, President of All American EFX, has named me to "Team EFX" as a AAEFX Sponsored Athlete. I am going to be his first "Senior Natural Freak!" Very Cool!

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

Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO

I am also training with the AAEFX "Step-Load Progression" Principle and will report my progress over the next three cycles of the 18-weeks plan.

I will Train Hard and Train Natural in my Quest to be Bigger, Badder & Better in 2010 or my name isn't Old Navy!

Please visit my web site: BodyBuildingSenior.com | I can do it. You can do it. We can do it.. Thank you.

Old Navy
 
Old Navy

Old Navy

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Friday, July 31, 2009 – Week One of Step-Load Progression Training

Weight: 150.0 pounds

I really like this program. It calls for heavy lifting and I love pushing weight. My training partner and I do this plan on Monday, Wednesday and Friday. Tuesdays and Thursdays are for cardio and muscle recovery.

Here is how Week One went:

Day 1 – Legs and Calves

Smith Machine Squats – 195 x 10 x1

Leg Extensions – 140 x 10 x 2

Standing Calf Raise – 190 x 10 x 3

Seated Calf Raise – 70 x 10 x 3

Abs Crunches – 125 reps


Day 2 – Back, Biceps, Abs

Smith Machine Dead Lifts – 175 x 10 x 1

T-Bar Rows – 60 x 10 x 2

Close Grip Pull Downs – 130 x 10 x 2

Low Cable Rows – 100 x 10 x 2

Shrugs – 42.5 x 40 x 2

Dumb Bell Curls – 32.5 x 10 x 2

Abs Crunches – 125 reps


Day 3 – Chest, Shoulders, Triceps and Abs

Smith Machine Bench Press – 155 x 10 x 1

Smith Machine Incline Press – 125 x 10 x 2

Seated Shoulder Press – 75 x 10 x 2

Dumb Bell Raises – 17.5 x 10 x 2

Lying Dumb Bell Triceps Extensions – 27.5 x 10 x 2

Abs Crunches – 125 Reps

It was a great first week. Each week, the work will become more difficult as we increase sets and increase weight loads. We are using the Smith Machine for much of the work to avoid rotator cuff problems.

I have only been on the AAEFX supplement stack for one week. I will report any changes or effects next week. So far, so good. Rocking & Rolling.
 
Old Navy

Old Navy

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Friday, August 7, 2009 – Week Two of Step-Load Progression Training

Weight: 151.4 pounds

We kicked up the program in Week Two by doing five sets of the Major Exercises (Squats, Dead Lifts and Bench Press).

Here is how Week Two went:

Day 1 – Legs and Calves

Smith Machine Squats – 165 x 10 x 5 sets (85% of 100% Rep Max)

Machine Leg Extensions – 140 x 10 x 2 sets

Machine Leg Curls – 80 x 10 x 2 sets

Standing Calf Raise – 190 x 10 x 3 sets

Seated Calf Raise – 70 x 10 x 3 sets

Abs Crunches – 125 reps


Day 2 – Back, Biceps, Abs

Smith Machine Dead Lifts – 155 x 10 x 5 sets (85% of 100% Max) – This sucked!

T-Bar Rows – 60 x 10 x 2 sets

Close Grip Pull Downs – 130 x 10 x 2 sets

Low Cable Rows – 100 x 10 x 2 sets

Shrugs – 42.5 x 40 x 2 sets

Dumb Bell Curls – 32.5 x 10 x 2 sets

Abs Crunches – 125 reps


Day 3 – Chest, Shoulders, Triceps and Abs

Smith Machine Bench Press – 130 x 10 x 5 sets (85% of 100% Max)

Smith Machine Incline Press – 125 x 10 x 2 sets

Seated Shoulder Press – 75 x 10 x 2 sets

Dumb Bell Rises – 17.5 x 10 x 2 sets

Prone Dumb Bell Triceps Extensions – 27.5 x 10 x 2 sets

Skip Rope – 100 skips

Abs Crunches – 125 Reps

It was a great second week. Each week, the work will become more difficult as we increase sets and increase weight loads. We are using the Smith Machine for much of the work to avoid rotator cuff problems. This is Fun Stuff.

I am using the "Flex Wheeler Signature Series" supplements as part of my training regimen:

Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO

This is the second week I have been on this excellent stack. It’s still early, but I am feeling stronger during my workouts and my recovery time is a little shorter than before. I have high expectations that this supplement plan, coupled with my rigorous workout regimen, will prove to be very beneficial.
 
Old Navy

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Friday, August 14, 2009 – Week Three of Step-Load Progression Training

Weight: 152.4 pounds

We kicked up the program in Week Three by adding a third set to all “Assistance Work.”

Here is how Week Three went:


Day 1 – Legs and Calves

Smith Machine Squats – 185 x 10 x 4 sets (90% of 100% Rep Max)

Machine Leg Extensions – 140 x 10 x 3 sets

Machine Leg Curls – 85 x 10 x 3 sets

Standing Calf Raise – 190 x 15 x 3 sets

Seated Calf Raise – 90 x 15 x 3 sets

Abs Crunches – 125 reps


Day 2 – Back, Biceps, Abs

Smith Machine Dead Lifts – 160 x 10 x 4 sets (90% of 100% Max)

T-Bar Rows – 60 x 10 x 3 sets

Close Grip Pull Downs – 130 x 10 x 3 sets

Low Cable Rows – 100 x 10 x 3 sets

Shrugs – 42.5 x 32 x 3 sets

Dumb Bell Curls – 32.5 x 10 x 3 sets

Abs Crunches – 125 reps


Day 3 – Chest, Shoulders, Triceps and Abs

Smith Machine Bench Press – 140 x 10 x 4 sets (90% of 100% Max)

Smith Machine Incline Press – 125 x 10 x 3 sets

Seated Shoulder Press – 75 x 10 x 3 sets

Dumb Bell Rises – 17.5 x 10 x 3 sets

Lying Dumb Bell Triceps Extensions – 27.5 x 10 x 3 sets

Unassisted Pull Ups – 10 x 2 sets

Abs Crunches – 125 Reps


It was a great third week. Each week, the work will become more difficult as we increase sets and increase weight loads. We are using the Smith Machine for much of the work to avoid rotator cuff problems. This is Tough Stuff.

Supplements:

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

Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO
NF-PRO

I added the AAEFX protein supplement, NF-PRO 100% Pro-Grade Whey Protein. It has excellent content, mixes well and tastes great! I have the chocolate. It also comes in vanilla.

This is the third week I have been on this excellent stack. I am definitely feeling strong during my workouts and my recovery time shorter. I have continued to eat clean while adding 2.4 pounds of mostly lean body weight.

Old Navy
 
Old Navy

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Friday, August 21, 2009 – Week Four of Step-Load Progression Training

Weight: 153.4 pounds

We kicked up the program in Week Four by adding extra weight to some of the sets and adding a couple of exercises.

Here is how Week Four went:

Day 1 – Legs and Calves

Smith Machine Squats – 195 x 10 x 3 sets (100% of 100% Rep Max)

Machine Leg Extensions – 140 x 10 x 3 sets

Machine Leg Curls – 85 x 10 x 3 sets

Hip Adductor – 110 x 15 x 3 sets

Hip Abductor – 150 x 15 x 3 sets

Seated Calf Raise – 190 x 25 x 3 sets

Standing Calf Raise – 160 x 25 x 3 sets

Abs Crunches – 125 reps


Day 2 – Back, Biceps, Abs

Smith Machine Dead Lifts – 165 x 10 x 4 sets (95% of 100% Max)

T-Bar Rows – 60 x 10 x 3 sets

Close Grip Pull Downs – 130 x 10 x 3 sets

Low Cable Rows – 100 x 10 x 3 sets

Shrugs – 42.5 x 32 x 3 sets

Dumb Bell Curls – 32.5 x 10 x 3 sets

Abs Crunches – 125 reps


Day 3 – Chest, Shoulders, Triceps and Abs

Smith Machine Bench Press – 150 x 10 x 4 sets (95% of 100% Max)

Smith Machine Incline Press – 125 x 10 x 3 sets

Seated Shoulder Press – 75 x 10 x 3 sets

Dumb Bell Rises – 17.5 x 10 x 3 sets

Lying Dumb Bell Triceps Extensions – 27.5 x 10 x 3 sets

Unassisted Pull Ups – 10 x 2 sets

Abs Crunches – 125 Reps

It was a great fourth week. Next week we set new 100% Rep Max for Squats, Dead Lifts and Chest Press. We also add weight to each of the other exercises while dropping reps. The idea is to lift heavier in the next five-week cycle. This is an excellent training program.

Supplements:

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

Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO
NF-PRO


This is the fourth week I have been on this excellent stack. I am looking forward to the next five-weeks of heavy lifting. I am confident my AAEFX stack will help me achieve my lifting goals during this training cycle. I am definitely feeling stronger.

Old Navy
 

TaPo31

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Nice job ON! Isn't the NF-Pro whey awesome? I actually like the vanilla more myself, although the chocolate is still very good. Keep pushing, things are looking great so far!
 
Old Navy

Old Navy

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Nice job ON! Isn't the NF-Pro whey awesome? I actually like the vanilla more myself, although the chocolate is still very good. Keep pushing, things are looking great so far!

Thanks. I'm a "chocalholic" myself, but I will try the vanilla NF-PRO next time.:147:
 
rantorcha

rantorcha

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It was a great fourth week. Next week we set new 100% Rep Max for Squats, Dead Lifts and Chest Press. We also add weight to each of the other exercises while dropping reps. The idea is to lift heavier in the next five-week cycle. This is an excellent training program.


This sounds cool! Looking forward to seeing how ya do!!
 
Old Navy

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Friday, August 28, 2009 – Week Five of Step-Load Progression Training

Weight: 154.4 pounds

We kicked up the program in Week Five by setting a new 100% Rep Max for Squats, Dead Lifts and Chest Press and by upping most other work to four sets.

Here is how Week Five went:

Day 1 – Legs and Calves

Smith Machine Squats – 195 x 10 x 1 set; 205 x 10 x 1 set; 225 x 8 x 1 set (New 100% Rep Max)

Machine Leg Extensions – 140 x 10 x 4 sets

Machine Leg Curls – 85 x 10 x 4 sets

Hip Adductor – 110 x 15 x 4 sets

Hip Abductor – 150 x 15 x 4 sets

Seated Calf Raise – 190 x 25 x 3 sets

Standing Calf Raise – 160 x 25 x 3 sets

Abs Crunches – 125 reps


Day 2 – Back, Biceps, Abs

Smith Machine Dead Lifts – 165 x 10 x 1 set; 175 x 10 x 1 set; 200 x 8 x 1 set (New 100% Max)

T-Bar Rows – 60 x 10 x 4 sets

Close Grip Pull Downs – 130 x 10 x 4 sets

Low Cable Rows – 100 x 10 x 4 sets

Dumb Bell Shrugs – 42.5’s x 32 x 3 sets

Dumb Bell Curls – 32.5’s x 10 x 4 sets

Abs Crunches – 125 reps


Day 3 – Chest, Shoulders, Triceps and Abs

Dumb Bell Bench Press – 55’s x 10 x 1 set; 60’s x 10 x 1 set; 65’s x 8 x 1 set (New 100% Max)

Dumb Bell Incline Press – 40’s x 10 x 1 set; 45’s x 10 x 1 set; 50’s x 8 x 1 set

Bar Bell Military Press – 70 x 10 x 4 sets

Dumb Bell Side Rises – 25’s x 10 x 4 sets

Triceps V-Bar pushdowns – 70 x 10 x 4 sets

Unassisted Pull Ups – 10 x 2 sets

Abs Crunches – 125 Reps

It was a great fifth week. Next week we take a week off from weight training and do body weight work. After that, we will begin cycle two of this three-cycle plan.

Supplements:

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

Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO
NF-PRO


This is the fifth week I have been on this excellent stack. I have been able to increase my weights and finish my sets with a good deal of reserve strength.

Old Navy
 
Old Navy

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Friday, September 4, 2009, Week Six of the AAEFX Step-Load Progression Plan

Weight - 154.0

This was my hardest week so far. As a weight trainer/bodybuilder, I love working out and lifting heavy. This was a programmed week off. I did nothing. I work as the Fitness Director at a local YMCA. I'm in the weight room several hours each day. To not lift while around all that heavy metal was hard. I'm having withdrawal anxiety. Not really, but it was different. I can't remember the last time I didn't train for a full week. Step-Load Progression calls for a week off after five weeks on in order to rest, recover and aid in building muscle. I will pick it up again on Monday, Labor Day.

Old Navy
 
Old Navy

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Friday, September 11, 2009 – Week Seven of the AAEFX Step-Load Progression Training

Weight: 154.4 pounds

After our week off for recovery and repair, we kicked up the program in Week Seven by lifting a series of heavier weights as we began our second cycle of the AAEFX Step-Load Progression Training.

Here is how Week Seven went:

Day 1 – Legs and Calves

Smith Machine Squats – 195 x 8 x 5 sets

Machine Leg Extensions – 140 x 8 x 2 sets

Machine Leg Curls – 85 x 8 x 2 sets

Hip Adductor – 110 x 15 x 2 sets

Hip Abductor – 150 x 15 x 2 sets

Seated Calf Raise – 190 x 25 x 3 sets

Standing Calf Raise – 160 x 25 x 3 sets

Abs Crunches – 125 reps


Day 2 – Back, Biceps, Abs

Smith Machine Dead Lifts – 175 x 8 x 5 sets

T-Bar Rows – 70 x 8 x 2 sets

Close Grip Pull Downs – 130 x 8 x 2 sets

Low Cable Rows – 115 x 8 x 2 sets

Dumb Bell Shrugs – 42.5’s x 32 x 3 sets

Dumb Bell Curls – 32.5’s x 8 x 2 sets

Abs Crunches – 125 reps


Day 3 – Chest, Shoulders, Triceps and Abs

Dumb Bell Bench Press – 55’s x 8 x 5 sets

Dumb Bell Incline Press – 50’s x 8 x 2 sets

Bar Bell Military Press – 70 x 8 x 2 sets

Dumb Bell Side Rises – 25’s x 8 x 2 sets

Triceps V-Bar pushdowns – 70 x 8 x 2 sets

Unassisted Pull Ups – 10 x 2 sets

Abs Crunches – 125 Reps

It was a great seventh week. This is the first week of the second six-week cycle. We are generally using heavier weights with less reps than we used in the first cycle.

Supplements:

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

Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO
NF-PRO

This is the seventh week I have been on this excellent stack. I continue increasing my weights and completing my sets with a good deal of reserve strength.
 
Old Navy

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Friday, September 18, 2009 – Week Eight of the AAEFX Step-Load Progression Training

Weight: 158.0 pounds

Week Eight was tough. We are continuing to increase our weights as we progress in this excellent program.

Here is how Week Eight went:

Day 1 – Legs and Calves

Smith Machine Squats – 195 x 8 x 5 sets

Machine Leg Extensions – 140 x 8 x 2 sets

Machine Leg Curls – 85 x 8 x 2 sets

Hip Adductor – 110 x 15 x 2 sets

Hip Abductor – 150 x 15 x 2 sets

Seated Calf Raise – 190 x 25 x 3 sets

Standing Calf Raise – 160 x 25 x 3 sets

Abs Crunches – 125 reps


Day 2 – Back, Biceps, Abs

Smith Machine Dead Lifts – 175 x 8 x 5 sets

T-Bar Rows – 70 x 8 x 2 sets

Close Grip Pull Downs – 130 x 8 x 2 sets

Low Cable Rows – 115 x 8 x 2 sets

Dumb Bell Shrugs – 42.5’s x 32 x 3 sets

Dumb Bell Curls – 32.5’s x 8 x 2 sets

Abs Crunches – 125 reps


Day 3 – Chest, Shoulders, Triceps and Abs

Dumb Bell Bench Press – 55’s x 8 x 5 sets

Dumb Bell Incline Press – 50’s x 8 x 2 sets

Bar Bell Military Press – 70 x 8 x 2 sets

Dumb Bell Side Rises – 25’s x 8 x 2 sets

Triceps V-Bar pushdowns – 70 x 8 x 2 sets

Unassisted Pull Ups – 10 x 2 sets

Abs Crunches – 125 Reps

It was a great eighth week. This is the second week of the second six-week cycle. We are generally using heavier weights with fewer reps than we used in the first cycle.

Supplements:

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

Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO
NF-PRO


I have been on this excellent stack for two months. I have gained ten pounds of mostly lean body weight. I’m pumped, to say the least.
 
rantorcha

rantorcha

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Nicve job, Navy!! Glad to see that the EFX supps are helping EVERYONE! Ten pounds, too. Very impressive.
 
Old Navy

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Friday, September 25, 2009 – Week Nine of AAEFX Step-Load Progression Training

Weight: 161.0 pounds

Week Nine was fun. We upped the weights on several exercises and went to three sets for most of the work.

Here is how Week Nine went:

Day 1 – Legs and Calves

Smith Machine Squats – 215 x 8 x 4sets

Machine Leg Extensions – 150 x 8 x 3 sets

Machine Leg Curls – 90 x 8 x 3 sets

Hip Adductor – 130 x 15 x 3 sets

Hip Abductor – 190 x 15 x 3 sets

Seated Calf Raise – 210 x 25 x 3 sets

Standing Calf Raise – 160 x 25 x 3 sets

Abs Crunches – 125 reps


Day 2 – Back, Biceps, Abs

Smith Machine Dead Lifts – 185 x 8 x 4 sets

T-Bar Rows – 75 x 8 x 3 sets

Close Grip Pull Downs – 130 x 8 x 3 sets

Low Cable Rows – 115 x 8 x 3 sets

Dumb Bell Shrugs – 45’s x 32 x 3 sets

Dumb Bell Curls – 30’s x 8 x 3 sets

Abs Crunches – 125 reps


Day 3 – Chest, Shoulders, Triceps and Abs

Dumb Bell Bench Press – 60’s x 8 x 4 sets

Dumb Bell Incline Press – 50’s x 8 x 3 sets

Bar Bell Military Press – 60 x 8 x 3 sets

Dumb Bell Side Rises – 25’s x 8 x 3 sets

Triceps V-Bar pushdowns – 70 x 8 x 3 sets

Unassisted Pull Ups – 10 x 3 sets

Abs Crunches – 125 Reps

It was a great ninth week. This is the third week of the second six-week cycle of this excellent program.

Supplements:

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

Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO
NF-PRO

I’m impressed with this stack. I am making good gains in strength and stamina.

I am on my way to Atlanta this afternoon to prepare for the 11th Annual NGA NOPI World Bodybuilding & Figure Championships on Saturday, where I will act as Master of Ceremonies for the Pro-Qualifier and Pro-Am event.
 
Old Navy

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Friday, October 2, 2009 – Week 10 of AAEFX Step-Load Progression Training

Weight: 159.0 pounds

Week 10 was tough. 215 pound Squats and 200 pound Dead Lifts left me breathless.

Here is how Week 10 went:

Day 1 – Legs and Calves

Smith Machine Squats – 215 x 8 x 3sets

Machine Leg Extensions – 150 x 8 x 3 sets

Machine Leg Curls – 90 x 8 x 3 sets

Hip Adductor – 130 x 15 x 3 sets

Hip Abductor – 190 x 15 x 3 sets

Seated Calf Raise – 210 x 25 x 3 sets

Standing Calf Raise – 160 x 25 x 3 sets

Abs Crunches – 125 reps


Day 2 – Back, Biceps, Abs

Smith Machine Dead Lifts – 215 x 8 x 3 sets

T-Bar Rows – 90 x 8 x 3 sets

Close Grip Pull Downs – 130 x 8 x 3 sets

Low Cable Rows – 115 x 8 x 3 sets

Dumb Bell Shrugs – 45’s x 32 x 3 sets

Dumb Bell Curls – 30’s x 8 x 3 sets

Abs Crunches – 125 reps


Day 3 – Chest, Shoulders, Triceps and Abs

Dumb Bell Bench Press – 60’s x 8 x 1 set, 65’s x 8 x 1 set, 70’s x 8 x 1 set (This was fun!)

Dumb Bell Incline Press – 50’s x 8 x 3 sets

Bar Bell Military Press – 60 x 8 x 3 sets

Dumb Bell Side Rises – 25’s x 8 x 3 sets

Triceps V-Bar pushdowns – 70 x 8 x 3 sets

Unassisted Pull Ups – 10 x 3 sets

Abs Crunches – 125 Reps

It was a great 10th week. This is the fourth week of the second six-week cycle of this excellent program.

Supplements:

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

Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO
NF-PRO

I felt a surge of strength on Friday while I was doing the Dumb Bell Bench Press. I was supposed to do 60’s and round up doing a set of 65’s and another set of 70’s. Nice.
 
Old Navy

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Friday, October 9, 2009 – Week 11 of AAEFX Step-Load Progression Training

Weight: 161.0 pounds (There was a little cheating going on this week with my 30th Wedding Anniversary)

Week 11 was challenging. We set new one rep max for Squats, Dead Lifts and Bench Press for the final cycle of this program.

Here is how Week 11 went:

Day 1 – Legs and Calves

Smith Machine Squats – 215 x 6 x 1, 225 x 6 x 1, 250 x 1 RM

Machine Leg Extensions – 150 x 8 x 4 sets

Machine Leg Curls – 90 x 8 x 4 sets

Hip Adductor – 130 x 15 x 4 sets

Hip Abductor – 190 x 15 x 4 sets

Seated Calf Raise – 250 x 25 x 3 sets

Standing Calf Raise – 160 x 25 x 3 sets

Abs Crunches – 125 reps


Day 2 – Back, Biceps, Abs

Smith Machine Dead Lifts – 190 x 4 x 1 set, 215 x 3 x 1 set, 225 x 1 RM

T-Bar Rows – 90 x 8 x 4 sets

Close Grip Pull Downs – 130 x 8 x 4 sets

Low Cable Rows – 115 x 8 x 4 sets

Dumb Bell Shrugs – 45’s x 32 x 3 sets

Dumb Bell Curls – 30’s x 8 x 4 sets

Abs Crunches – 125 reps


Day 3 – Chest, Shoulders, Triceps and Abs

Dumb Bell Bench Press – 65’s x 8 x 1 set, 70’s x 8 x 1 set, 75’s x 3 RM (This was fun!)

Dumb Bell Incline Press – 50’s x 8 x 4 sets

Bar Bell Military Press – 60 x 8 x 4 sets

Dumb Bell Side Rises – 25’s x 8 x 4 sets

Triceps V-Bar pushdowns – 70 x 8 x 4 sets

Unassisted Pull Ups – 10 x 4 sets

Abs Crunches – 125 Reps

It was a great 11th week. This is the fifth week of the second six-week cycle of this excellent program.

Supplements:

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

Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO
NF-PRO

I felt another surge of strength on Friday while I was doing the Dumb Bell Bench Press. I was supposed to do one rep of 75’s for my new RM but instead did three. I could have gone to 80’s, but I didn’t want to push it since I still had a full workout to complete.
 
Old Navy

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Friday, October 15, 2009, Week 12 of the AAEFX Step-Load Progression Plan

Weight - 163.0

AAEFX Step-Load Progression calls for a week off after five weeks on in order to rest, recover and aid in building muscle. This was the week off after the second five-week cycle. I will begin the final six weeks, including a final off-week on Monday.

I spent the week doing light cardio and bodyweight circuit training. I didn’t touch a weight, but did a lot of pull ups, push ups, dips, crunches, leg lifts and cardio, including skip rope and tread mill.

I’m feeling really great. My weight is up and my muscle tone is good.

Old Navy
 
Old Navy

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Friday, October 23, 2009 – Week 13 of AAEFX Step-Load Progression Training

Weight: 161.0 pounds

Week 13 was challenging. This was the first week of the final six week cycle of this excellent program

Here is how Week 13 went:

Day 1 – Legs and Calves

Smith Machine Squats – 195 x 5 x 1 set, 225 x 5 x 1 set, 250 x 5 x 1 set

Machine Leg Extensions – 160 x 8 x 2 sets

Machine Leg Curls – 100 x 8 x 2 sets

Hip Adductor – 140 x 15 x 2 sets

Hip Abductor – 200 x 15 x 2 sets

Seated Calf Raise – 260 x 25 x 3 sets

Standing Calf Raise – 160 x 25 x 3 sets

Abs Crunches – 125 reps


Day 2 – Back, Biceps, Abs

Smith Machine Dead Lifts – 190 x 5 x 1 set, 215 x 5 x 1 set, 225 x 5 x 1 set

T-Bar Rows – 100 x 8 x 2 sets

Close Grip Pull Downs – 145 x 8 x 2 sets

Low Cable Rows – 130 x 8 x 2 sets

Dumb Bell Shrugs – 45’s x 32 x 3 sets

Dumb Bell Curls – 30’s x 8 x 2 sets

Abs Crunches – 125 reps


Day 3 – Chest, Shoulders, Triceps and Abs

Dumb Bell Bench Press – 65’s x 8 x 1 set, 70’s x 8 x 1 set, 75’s x 5 x 1 set

Dumb Bell Incline Press – 55’s x 8 x 2 sets

Bar Bell Military Press – 70 x 8 x 2 sets

Dumb Bell Side Rises – 25’s x 8 x 2 sets

Triceps V-Bar push downs – 70 x 8 x 2 sets

Unassisted Pull Ups – 10 x 2 sets

Abs Crunches – 125 Reps

It was a great 13th week. This is the first week of the third and final six-week cycle of this excellent program.

Supplements:

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

Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO
NF-PRO

I was glad to be back to lifting after a week off. I really like this plan. I have had little trouble increasing my weights each week as required.
 
Old Navy

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Friday, October 30, 2009 – Week 14 of AAEFX Step-Load Progression Training

Weight: 161.0 pounds

Week 14 was fun. I’m enjoying the heavy lifting required in this final cycle.

Here is how Week 14 went:

Day 1 – Legs and Calves

Smith Machine Squats – 195 x 5 x 2 sets, 205 x 5 x 2 sets, 215 x 5 x 5 sets

Machine Leg Extensions – 160 x 8 x 2 sets

Machine Leg Curls – 100 x 8 x 2 sets

Hip Adductor – 140 x 15 x 2 sets

Hip Abductor – 200 x 15 x 2 sets

Seated Calf Raise – 260 x 25 x 3 sets (I think this was too heavy. I couldn't get a full range-of-motion during the exercise)

Standing Calf Raise – 160 x 25 x 3 sets

Abs Crunches – 125 reps


Day 2 – Back, Biceps, Abs

Smith Machine Dead Lifts – 155 x 8 x 1 set, 175 x 8 x 1 set, 195 x 5 x 5 sets

T-Bar Rows – 120 x 8 x 2 sets

Close Grip Pull Downs – 145 x 8 x 2 sets

Low Cable Rows – 130 x 8 x 2 sets

Dumb Bell Shrugs – 55’s x 32 x 3 sets

Dumb Bell Curls – 30’s x 8 x 2 sets

Abs Crunches – 125 reps


Day 3 – Chest, Shoulders, Triceps and Abs

Dumb Bell Bench Press – 50’s x 8 x 1 set, 55’s x 8 x 1 set, 60’s x 5 x 5 sets

Dumb Bell Incline Press – 55’s x 8 x 2 sets

Bar Bell Military Press – 70 x 8 x 2 sets

Dumb Bell Side Rises – 25’s x 8 x 2 sets

Triceps V-Bar pushdowns – 70 x 8 x 2 sets

Unassisted Pull Ups – 10 x 3 sets

Abs Crunches – 125 Reps

It was a great 14th week. This is the second week of the third and final six-week cycle of this excellent program.

Supplements:

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

Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO
NF-PRO

I’m leaving the gym each day tired, but not wasted. I seem to have a good pool of reserve energy from which to pull.
 
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I completed my training for the week today because I am leaving for Ft Lauderdale, Florida early Friday morning to be Master of Ceremonies on Saturday for the 2009 NGA Pro Universe Bodybuilding and Figure Championships, the NGA American International Bodybuilding Championships and the NGA Florida Natural Championships. The competition is in Coral Springs and it will be my fourth stint as a Master Ceremonies and the second time in a row I have hosted this show.

Thursday, November 5, 2009 – Week 15 of AAEFX Step-Load Progression Training

Weight: 160.0 pounds

Week 15 was tough, but fun.

Here is how Week 15 went:


Day 1 – Legs and Calves

Smith Machine Squats – 195 x 8 x 1 set, 205 x 8 x 1 set, 225 x 5 x 4 sets

Machine Leg Extensions – 160 x 8 x 3 sets

Machine Leg Curls – 100 x 8 x 3 sets

Hip Adductor – 140 x 15 x 3 sets

Hip Abductor – 200 x 15 x 3 sets

Seated Calf Raise – 230 x 25 x 3 sets (lowered the weight on this for better range-of-motion)

Standing Calf Raise – 160 x 25 x 3 sets

Abs Crunches – 125 reps


Day 2 – Back, Biceps, Abs

Smith Machine Dead Lifts – 155 x 8 x 1 set, 175 x 8 x 1 set, 205 x 5 x 4 sets

T-Bar Rows – 120 x 8 x 3 sets

Close Grip Pull Downs – 145 x 8 x 3 sets

Low Cable Rows – 130 x 8 x 3 sets

Dumb Bell Shrugs – 55’s x 32 x 3 sets

Dumb Bell Curls – 30’s x 8 x 3 sets

Abs Crunches – 125 reps


Day 3 – Chest, Shoulders, Triceps and Abs

Dumb Bell Bench Press – 50’s x 8 x 1 set, 55’s x 8 x 1 set, 65’s x 5 x 4 sets

Dumb Bell Incline Press – 55’s x 8 x 3 sets

Bar Bell Military Press – 70 x 8 x 3 sets

Dumb Bell Side Rises – 25’s x 8 x 3 sets

Triceps V-Bar pushdowns – 70 x 8 x 3 sets

Unassisted Pull Ups – 10 x 3 sets

Abs Crunches – 125 Reps

It was a great 15th week. This is the third week of the final six-week cycle of this excellent program.


Supplements:

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

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

I’m not getting older, I’m getting stronger.
 
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Saturday, November 14, 2009 – Week 16 of AAEFX Step-Load Progression Training

Weight: 160.0 pounds

Week 16 was fun. I love lifting heavy.

Here is how Week 16 went:


Day 1 – Legs and Calves

Smith Machine Squats – 205 x 8 x 1 set, 225 x 8 x 1 set, 240 x 5 x 3 sets

Machine Leg Extensions – 160 x 8 x 3 sets

Machine Leg Curls – 100 x 8 x 3 sets

Hip Adductor – 140 x 15 x 3 sets

Hip Abductor – 200 x 15 x 3 sets

Seated Calf Raise – 230 x 25 x 3 sets

Standing Calf Raise – 160 x 25 x 3 sets

Abs Crunches – 125 reps


Day 2 – Back, Biceps, Abs

Smith Machine Dead Lifts – 175 x 8 x 1 set, 205 x 8 x 1 set, 225 x 5 x 3 sets

T-Bar Rows – 120 x 8 x 3 sets

Close Grip Pull Downs – 145 x 8 x 3 sets

Low Cable Rows – 130 x 8 x 3 sets

Dumb Bell Shrugs – 55’s x 32 x 3 sets

Dumb Bell Curls – 30’s x 8 x 3 sets

Abs Crunches – 125 reps


Day 3 – Chest, Shoulders, Triceps and Abs

Dumb Bell Bench Press – 55’s x 8 x 1 set, 65’s x 8 x 1 set, 70’s x 5 x 3 sets

Dumb Bell Incline Press – 55’s x 8 x 3 sets

Bar Bell Military Press – 70 x 8 x 3 sets

Dumb Bell Side Rises – 25’s x 8 x 3 sets

Triceps V-Bar push downs – 70 x 8 x 3 sets

Unassisted Pull Ups – 10 x 3 sets

Abs Crunches – 125 Reps

It was a great 16th week. This is the fourth week of the final six-week cycle of this excellent program.


Supplements:

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

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

My training partner and I are in the zone with this program.
 
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Friday, November 20, 2009 – Week 17 of AAEFX Step-Load Progression Training

Weight: 160.0 pounds

Week 17 was tough. It’s the final push.

Here is how Week 17 went:

Day 1 – Legs and Calves

Smith Machine Squats – 200 x 8 x 1 set, 225 x 8 x 1 set, 250 x 5 x 3 sets

Machine Leg Extensions – 160 x 8 x 4 sets

Machine Leg Curls – 100 x 8 x 4 sets

Hip Adductor – 140 x 15 x 4 sets

Hip Abductor – 200 x 15 x 4 sets

Seated Calf Raise – 230 x 25 x 3 sets

Standing Calf Raise – 160 x 25 x 3 sets

Abs Crunches – 125 reps


Day 2 – Back, Biceps, Abs

Smith Machine Dead Lifts – 175 x 8 x 1 set, 200 x 8 x 1 set, 225 x 5 x 3 sets

T-Bar Rows – 120 x 8 x 4 sets

Close Grip Pull Downs – 145 x 8 x 4 sets

Low Cable Rows – 130 x 8 x 4 sets

Dumb Bell Shrugs – 55’s x 32 x 4 sets

Dumb Bell Curls – 30’s x 8 x 4 sets

Abs Crunches – 125 reps


Day 3 – Chest, Shoulders, Triceps and Abs

Dumb Bell Bench Press – 60’s x 8 x 1 set, 70’s x 8 x 1 set, 75’s x 5 x 3 sets

Dumb Bell Incline Press – 55’s x 8 x 4 sets

Bar Bell Military Press – 70 x 8 x 4 sets

Dumb Bell Side Rises – 25’s x 8 x 4 sets

Triceps V-Bar pushdowns – 70 x 8 x 4 sets

Unassisted Pull Ups – 10 x 4 sets

Abs Crunches – 125 Reps

It was a great 17th week. This is the final week of the final six-week cycle of this excellent program. Next week is a week of rest.
Then, we will start a new program called, “Escalation Density Training (EDT).”

Supplements:

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

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

I completed this excellent AAEFX training program and as a result I am definitely Bigger, Badder and Better. No ****!
 
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Friday, November 27, 2009, Week 18 of the AAEFX Step-Load Progression Plan

Weight - 158.0

AAEFX Step-Load Progression calls for a week off after five weeks on in order to rest, recover and aid in building muscle. This was the week off after the third and final five-week cycle. I spent the week doing light cardio and bodyweight circuit training. I didn’t touch a weight, but did a lot of pull ups, push ups, dips, crunches, leg lifts and cardio, including skip rope and tread mill.

I’m feeling really great. My weight is steady and my muscle tone is good.

Supplements:

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

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

AAEFX has helped me complete this very difficult training regimen. I was able to lift heavier loads each week with comparative ease. I’m looking forward to continuing using the Flex Wheeler Signature Series as I begin my new workout routine, Escalation Density Training, next week.

Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan

EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.

Procedure

• Each workout consists of three 15-minute time frames separated by a short (5 minute) rest period. In each time frame, you perform two exercises, for a total of 6 exercises per workout.

• In each time frame, the two exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.

• After warming up the first 2 exercises, select a load that approximates a 10-12 RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.

• Sets, reps, and rest intervals: Generally, most athletes find it more effective to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to less reps per set and longer rests as fatigue accumulates. For example, begin by performing sets of 8 with very short (15-20 second) rests. As you begin to fatigue, increase your rest intervals as you drop down to sets of 6, then 4, and as the 15-minute time limit approaches, crank out a few singles in an effort of accomplish as many repetitions as possible in 15 minutes.

NOTE: Do not perform early sets to failure, or even near failure. Do 70% or so of what is possible (e.g., 8 reps with a 12-RM weight) at the beginning of the time frame. As the time limit approaches, work at or near failure as you attempt to break your rep record
.
• Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. Apply the 20/5 rule: as soon as you can increase the total number of reps by 20% or more, start the next workout with 5% more weight and start over.
That's essentially EDT. No pre-ordained numbers of sets, reps, or rest periods. It's entirely up to you. Your job is to complete the 15-minute work period, and then improve on it the next time. Oh, and be ready to feel some pain.

You will train four days per week using a three way split and rotate in order.

Example:

Day #1 workout A
Day #2 workout B
Day #3 workout C
Day #4 workout A

The following week start where you left off with workout B and repeat the cycle:

Day #1 workout B
Day #2 workout C
Day #3 workout A
Day # 4 workout B

It's OK to substitute exercises as long as you train the same body part. For instance, you may want to use barbells instead of dumb bells, squat rack instead of leg press. No problem.

Workout A: Chest & Back

First 15-minute time limit
A1- Incline press
A2- Medium grip pull down
(5-minute rest)

Second 15-minute time limit
B1- Dips
B2- Cable rows
(5-minute rest)

Third 15-minute time limit
C1- Hammer Machine Incline
C2- Hammer Machine rows
(5-minute rest)

Workout B: Legs

First 15-minutes time limit
A1- Leg Press
A2- Leg Curl
(5-minutes rest)

Second 15-minutes time limit
B1- Leg Extensions
B2- Seated Leg curls
(5-minutes rest)

Third 15-minutes time limit
C1-Seated calve raises
C2- Standing calve raises
(5-minutes rest)

Workout C: Arms and Delts

First 15-minutes time limit
A1- Incline dumb bell curls
A2- Seated shoulder extensions
(5-minutes rest)

Second 15-minute time limit
B1- Preacher curls
B2- Press downs
(5-minutes rest)

Third 15-minutes time limit
C1- Lateral Raise
C2- Bent Lateral Raise
(5-minutes rest)

Do cardio five days per week.

On Monday, Wednesday and Friday, do moderate cardio after EDT (if possible) for 30 minutes. On Tuesday and Thursday, Do a HITT session on a stationary bike, stair master, inclined treadmill or jump rope.

I’m going to have some fun with this plan. Each week will be tougher by design. I’m Getting Bigger, Badder and Better!

Old Navy
 
Old Navy

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Monday, November 30, 2009

Weight: 158.2 pounds

Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan

EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.

Workout A: Chest & Back

First 15-minute time limit, going back and forth between the two exercises

Flat Bench Dumb Bell Press
37.5 pound dumb bells x 8 reps x 10 sets

Close Grip Pull Down
100 pounds x 8 reps x 10 sets
(5-minute rest)

Second 15-minute time limit, going back and forth between the two exercises

Dips
Bodyweight x 8 reps x 10 sets

Cable rows
100 pounds x 8 reps x 10 sets
(5-minute rest)

Third 15-minute time limit, going back and forth between the two exercises

Precor Machine Incline Barbell Press
75 pounds x 8 reps x 10 sets

Bent Over Barbell Rows
65 pounds x 8 reps x 10 sets
(5-minute rest)

Plus, 20 minutes of moderate speed, moderate elevation tread mill
100 Abdominal Crunches

Supplements:

I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

This new workout was intense. My heart rate was up the entire time. Fun Stuff.
 
Old Navy

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Wednesday, December 2, 2009

Weight: 158.6 pounds

Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan

EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.

Workout B: Legs

First 15-minute time limit, going back and forth between the two exercises

Machine Leg Press
200 pounds x 8 reps x 10 sets

Prone Leg Curls
70 pounds x 8 reps x 10 sets

(5-minute rest)

Second 15-minute time limit, going back and forth between the two exercises

Machine Leg Extensions
110 pounds x 8 reps x 10 sets

Seated Leg Curls
70 pounds x 8 reps x 10 sets

(5-minute rest)

Third 15-minute time limit, going back and forth between the two exercises

Seated Calf Raises
75 pounds x 8 reps x 10 sets

Standing Calf Raises
Bodyweight plus 60 pounds x 8 reps x 10 sets

(5-minute rest)

20 minutes of moderate speed, moderate elevation tread mill
100 Abdominal Crunches

Supplements:

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

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

Yesterday I did a HITT Cardio session and a few abs crunches. My upper body still hurts from Monday’s workout.

Old Navy
 
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Friday, December 4, 2009

Weight: 158.4 pounds

Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan


EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.

Workout C: Arms and Delts

First 15-minute time limit, going back and forth between the two exercises

Incline Dumb Bell Curls
17.5 pounds x 10 reps x 10 sets

Seated Dumb Bell Shoulder Extensions
20 pounds x 10 reps x 10 sets

(5-minute rest)

Second 15-minute time limit, going back and forth between the two exercises

Preacher Curls
45 pounds x 10 reps x 10 sets

Cable Press Downs (Rope, Straight Bar and V-Bar)
50 pounds x 10 reps x 10 sets

(5-minute rest)

Third 15-minute time limit, going back and forth between the two exercises

Dumb Bell Lateral Raises
12 pounds x 10 reps x 10 sets

Bent Over Cable Cross Raises
40 pounds x 10 reps x 10 sets (20 pounds on each side)

(5-minute rest)

20 minutes of moderate speed, moderate elevation tread mill
100 Abdominal Crunches

Supplements:

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

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

Thursday I did a HITT Cardio session and a few abs crunches. My legs are killing me from Wednesday.

Old Navy
 
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Monday, December 7, 2009

Weight: 160.2 pounds

Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan, Week Two


EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.

Workout A: Chest & Back

First 15-minute time limit, going back and forth between the two exercises


Flat Bench Dumb Bell Press
42.5 pound dumb bells x 10 reps x 8 sets

Close Grip Pull Down
115 pounds x 10 reps x 8 sets

(5-minute rest)

Second 15-minute time limit, going back and forth between the two exercises

Dips
Bodyweight x 10 reps x 8 sets

Cable rows
115 pounds x 10 reps x 8 sets

(5-minute rest)

Third 15-minute time limit, going back and forth between the two exercises

Precor Machine Barbell Incline Press
85 pounds x 10 reps x 8 sets

Bent Over Dumb Bell Rows
30 pound dumb bells x 10 reps x 8 sets

(5-minute rest)

20 minutes of moderate speed, moderate elevation tread mill
125 Abdominal Crunches

Supplements:

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

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

Today we upped the weight, upped the reps and lowered the sets. It’s still very intense.

Old Navy
 
Old Navy

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Wednesday, December 9, 2009

Weight: 158.4 pounds

Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan, Week Two.


EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.

Workout B: Legs

First 15-minute time limit, going back and forth between the two exercises



Machine Leg Press

210 pounds x 10 reps x 10 sets

Prone Leg Curls

75 pounds x 8 reps x 10 sets

(5-minute rest)


Second 15-minute time limit, going back and forth between the two exercises

Machine Leg Extensions

115 pounds x 10 reps x 10 sets

Seated Leg Curls

75 pounds x 8 reps x 10 sets

(5-minute rest)


Third 15-minute time limit, going back and forth between the two exercises

Seated Calf Raises

100 pounds x 10 reps x 10 sets

Standing Calf Raises

Bodyweight plus 60 pounds x 10 reps x 10 sets


(5-minute rest)


Plus 20 minutes of moderate speed, moderate elevation tread mill

125 Abdominal Crunches


Supplements:

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

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

Today we increased the weight and the reps for each set. This session was Hard Core.

Old Navy
 
Old Navy

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Friday, December 11, 2009

Weight: 158.0 pounds

Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan, Week Two


EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.

Workout C: Arms and Delts

First 15-minute time limit, going back and forth between the two exercises


Incline Dumb Bell Curls
22.5 pounds x 10 reps x 10 sets

Seated Dumb Bell Shoulder Extensions
20 pounds x 12 reps x 10 sets

(5-minute rest)

Second 15-minute time limit, going back and forth between the two exercises

Preacher Curls
50 pounds x 10 reps x 10 sets

Cable Press Downs (Rope, Straight Bar and V-Bar)
55 pounds x 10 reps x 10 sets

(5-minute rest)

Third 15-minute time limit, going back and forth between the two exercises

Dumb Bell Lateral Raises
15 pounds x 10 reps x 10 sets

Bent Over Cable Cross Raises
40 pounds x 12 reps x 10 sets (20 pounds on each side)

(5-minute rest)

Plus, 20 minutes of moderate speed, moderate elevation tread mill
125 Abdominal Crunches

Supplements:

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

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

My legs were so sore from Wednesday that both my hammies cramped in the middle of the night. I drank lots of water and that helped. Tough stuff.

Old Navy
 
Old Navy

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Monday, December 14, 2009

Weight: 159.8 pounds

Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan, Week Three


EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.

Workout A: Chest & Back

First 15-minute time limit, going back and forth between the two exercises


Flat Bench Dumb Bell Press

42.5 pound dumb bells x 10 reps x 10 sets


Close Grip Pull Down

115 pounds x 10 reps x 10 sets

(5-minute rest)



Second 15-minute time limit, going back and forth between the two exercises

Dips

Bodyweight x 10 reps x 10 sets


Cable rows

115 pounds x 10 reps x 10 sets

(5-minute rest)


Third 15-minute time limit, going back and forth between the two exercises

Precor Machine Barbell Incline Press

85 pounds x 10 reps x 10 sets


Bent Over Dumb Bell Rows

30 pound dumb bells x 10 reps x 10 sets

(5-minute rest)


Plus, 20 minutes of moderate speed, moderate elevation tread mill

125 Abdominal Crunches

Supplements:

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

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

Today we kept the weight and reps the same and upped the sets. I was toast after the workout.
 
Old Navy

Old Navy

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  • Established
Wednesday, December 16, 2009

Weight: 159.0 pounds

Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan


EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.

Workout B: Legs

First 15-minute time limit, going back and forth between the two exercises


Machine Leg Press
225 pounds x 10 reps x 10 sets
Prone Leg Curls
70 pounds x 10 reps x 10 sets
(5-minute rest)

Second 15-minute time limit, going back and forth between the two exercises

Machine Leg Extensions
120 pounds x 10 reps x 10 sets
Seated Leg Curls
80 pounds x 10 reps x 10 sets
(5-minute rest)

Third 15-minute time limit, going back and forth between the two exercises

Seated Calf Raises
115 pounds x 10 reps x 10 sets
Standing Calf Raises
Bodyweight plus 60 pounds x 10 reps x 10 sets
(5-minute rest)

Plus, 20 minutes of moderate speed, moderate elevation tread mill
124 Abdominal Crunches

Supplements:

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

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

Today we increased the weight on each set. Fun.
 

n87

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Looks good! You sir are an inspiration for me and I am sure for a lot of guys in this community as well! Keep it up.
 
Old Navy

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:veryhappy:
Looks good! You sir are an inspiration for me and I am sure for a lot of guys in this community as well! Keep it up.

Thanks for the props. Being old enough to be on Medicare, I just don't want to need it. :veryhappy:
 
Old Navy

Old Navy

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Friday, December 18, 2009

Weight: 160.0 pounds

Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan, Week Three


EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.

Workout C: Arms and Delts

First 15-minute time limit, going back and forth between the two exercises


Incline Dumb Bell Curls
27.5 pounds x 10 reps x 10 sets

Seated Dumb Bell Shoulder Extensions
22.5 pounds x 10 reps x 10 sets

(5-minute rest)

Second 15-minute time limit, going back and forth between the two exercises

Preacher Curls
60 pounds x 10 reps x 8 sets

Cable Press Downs (Rope, Straight Bar and V-Bar)
60 pounds x 10 reps x 8 sets (tough exercise)

(5-minute rest)

Third 15-minute time limit, going back and forth between the two exercises

Dumb Bell Lateral Raises
15 pounds x 12 reps x 10 sets

Bent Over Cable Cross Raises
40 pounds x 12 reps x 10 sets (20 pounds on each side)

(5-minute rest)

Plus, 20 minutes of moderate speed, moderate elevation tread mill
125 Abdominal Crunches

Supplements:

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

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

One more week to go with this plan. Then, after Christmas, something new.

Old Navy
 
Old Navy

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Monday, December 21, 2009

Weight: 159.0 pounds

Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan, Week Four


EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.

Workout A: Chest & Back

First 15-minute time limit, going back and forth between the two exercises


Flat Bench Dumb Bell Press

45.0 pound dumb bells x 10 reps x 10 sets

Close Grip Pull Down

120 pounds x 10 reps x 10 sets (tough)

(5-minute rest)


Second 15-minute time limit, going back and forth between the two exercises

Dips

Bodyweight x 10 reps x 10 sets

Cable rows

120 pounds x 10 reps x 10 sets

(5-minute rest)


Third 15-minute time limit, going back and forth between the two exercises

Precor Machine Barbell Incline Press

90 pounds x 10 reps x 10 sets


Bent Over Dumb Bell Rows

35 pound dumb bells x 10 reps x 10 sets

(5-minute rest)


Plus, 20 minutes of moderate speed, moderate elevation tread mill

125 Abdominal Crunches

Supplements:

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

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

This is the last week of this workout plan. I am glad it is almost over. Tough.
 
Old Navy

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Wednesday, December 23, 2009

Weight: 159.0 pounds

Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan, Week Four


EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.

Workout B: Legs

First 15-minute time limit, going back and forth between the two exercises


Machine Leg Press
245 pounds x 10 reps x 10 sets

Prone Leg Curls
75 pounds x 10 reps x 10 sets

(5-minute rest)

Second 15-minute time limit, going back and forth between the two exercises
Machine Leg Extensions


125 pounds x 10 reps x 10 sets
Seated Leg Curls

85 pounds x 10 reps x 10 sets

(5-minute rest)

Third 15-minute time limit, going back and forth between the two exercises

Seated Calf Raises
120 pounds x 10 reps x 10 sets

Standing Calf Raises
Bodyweight plus 60 pounds x 10 reps x 10 sets

(5-minute rest)

Plus, 20 minutes of moderate speed, moderate elevation tread mill
125 Abdominal Crunches

Supplements:

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

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

We are wrapping it up. One more session of EDT and we will complete this excellent program.
 
Old Navy

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Saturday, December 26, 2009

Weight: 160.0 pounds

Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan, Week Four


EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.

Workout C: Arms and Delts

First 15-minute time limit, going back and forth between the two exercises


Incline Dumb Bell Curls
30 pounds x 10 reps x 10 sets

Seated Dumb Bell Shoulder Extensions
25 pounds x 10 reps x 10 sets

(5-minute rest)

Second 15-minute time limit, going back and forth between the two exercises

Preacher Curls
60 pounds x 10 reps x 10 sets

Cable Press Downs (Rope, Straight Bar and V-Bar)
60 pounds x 10 reps x 10 sets (tough exercise)

(5-minute rest)

Third 15-minute time limit, going back and forth between the two exercises

Dumb Bell Lateral Raises
17.5 pounds x 10 reps x 10 sets

Bent Over Cable Cross Raises
40 pounds x 12 reps x 10 sets (20 pounds on each side)

(5-minute rest)

Plus, 20 minutes of moderate speed, moderate elevation tread mill
125 Abdominal Crunches

Supplements:

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

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

This is the last session of this excellent program. I enjoyed the work and I know I got good results. On Monday, I start a plan called The Widowmaker.

I hope everyone had a great Christmas.

Old Navy
 
Old Navy

Old Navy

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Monday, December 28, 2009

Weight: 161.0

Today I begin a new training plan, one that I have worked before and really enjoyed:

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 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 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 Curl s– 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


Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.

Do Cardio on off days from weights, 20 minutes of HITT or intervals.
Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 minutes being interval or HITT.


Today I did Day 1

Day 1:


Incline Bench Dumbbell Press – 6 x 6 x 42.5 pound dumb bells, 1 X 20 x 37.5 pound dumb bells

Flat Bench Dumbbell Press – 6 x 6 x 47.5 pound dumb bells, 1 X 20 x 42.5 pound dumb bells

High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4 x 75 pounds

Heavy Laterals – 3 x 8 x 17.5 pound dumb bells

Press Down – 4 x 10 x 60 pounds (rope, v-bar, straight bar)

Decline Dumbbell or Barbell Extensions - 4 X 8 x 50 pound fixed barbell


Supplements:

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

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

I am off and running, looking to grow in the New Year.

Old Navy
 
Old Navy

Old Navy

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Wednesday, December 30, 2009

Weight: 158.4

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 2: Legs and Calves

Leg Press 6 x 6 x 240 pounds, 1 X 40 x 225 pounds

Squats 6 x 6 x 165 pounds, 1 X 30 x 125 pounds

Hack Squat 6 x 6 x 150 pounds, 1 X 20 x 125 pounds

Leg Curls 5 x 8 x 150 pounds

Leg Extensions 4 x 10 x 100 pounds

Seated Calve Raises 3 x 20 x 150 pounds

Crunches 5 x 20 reps

I did Cardio on Tuesday, 20 minutes of HITT and 20 minutes of moderate trreadmill.

Supplements:

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

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

Each week I will up the weights for each set. It's all good.

Old Navy
 
Old Navy

Old Navy

Registered User
Awards
1
  • Established
Friday, January 1, 2010 Happy New Year. A Great Way to Start the Year.

Weight: 158.0

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: Back and Biceps

Reverse Grip Barbell Row 6 x 6 x 135 pounds, 1 X 20 x 105 pounds

Medium Grip Pull Down 6 x 6 x 115 pounds, 1 X 20 x 100 pounds

Dead Lifts 6 x 6 x 185 pounds, 1 X 30 x 105 pounds

Barbell Curls 4 x 6 x 50 pounds

Preacher Curls 4 x 10 x 50 pounds

20 minutes of moderate cardio and 125 crunches

Supplements:

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

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

The YMCA was full of Resolutioners. The next six weeks will be crowded.

Old Navy
 
Old Navy

Old Navy

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Awards
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  • Established
Monday, January 4, 2010 (Posted Late)

Weight: 158.8

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 4: Legs

Lunges 6 x 6 x 125 pounds, 1 x 20 x 105 pounds (reps are both legs)

Seated Leg Curls 6 x 6 x 125 pounds

Wide Stance Squats 6 x 6 x 175 pounds, 1 x 50 x 150 pounds

Dumbbell Stiff Leg Dead Lifts 6 x 6 x 30 pound dumbbells

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

Seated Calves 3 x 15 x 100 pounds


Plus 20-minutes of moderate speed cardio and 125 crunches

Supplements:

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

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

This is the end of the first week of this plan. It's tough, but fun

Old Navy
 
John Smeton

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Friday, January 1, 2010 Happy New Year. A Great Way to Start the Year.

Weight: 158.0

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: Back and Biceps

Reverse Grip Barbell Row 6 x 6 x 135 pounds, 1 X 20 x 105 pounds

Medium Grip Pull Down 6 x 6 x 115 pounds, 1 X 20 x 100 pounds

Dead Lifts 6 x 6 x 185 pounds, 1 X 30 x 105 pounds

Barbell Curls 4 x 6 x 50 pounds

Preacher Curls 4 x 10 x 50 pounds

20 minutes of moderate cardio and 125 crunches

Supplements:

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

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

The YMCA was full of Resolutioners. The next six weeks will be crowded.

Old Navy
I see it every year and three months later 80 % or more of the people are gone. We are good examples of dedication.=)

keep it up Scott you are doing phenomenal for any age. I hope to do the NGA Nashville and maybe NGA Atlanta and/or NGA Alabama if I have the money.
 
Old Navy

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I see it every year and three months later 80 % or more of the people are gone. We are good examples of dedication.=)

keep it up Scott you are doing phenomenal for any age. I hope to do the NGA Nashville and maybe NGA Atlanta and/or NGA Alabama if I have the money.
Thanks. I would do the NGA Night of the Champions in Nashville in late June and then, two weeks later, do my show, the 2010 NGA Alabama Natural Open Bodybuilding, Figure and Fitness Model Championships on July 11. Mine is a Super Pro Qualifier. The winner of every class with five or more contestants entering and competing will be awarded an NGA Pro Card. Pro Cards will also be awarded to the Overall winners. www.NGAAlabamaOpen.com

Old Navy
 
Old Navy

Old Navy

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Wednesday, January 6, 2010

Weight: 158.4 pounds

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.

Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.

Do Cardio on off days from weights, 20 minutes of HITT or intervals.
Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 minutes being interval or HITT.

Chest, Triceps and Shoulders

Incline Bench Dumbbell Press 6 x 6 x 45 pound dumb bells, 1 X 20 x 40 pound dumb bells

Flat Bench Dumbbell Press 6 x 6 x 50 pound dumb bells, 1 X 20 x 45 pound dumb bells

High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4 x 75 pounds

Heavy Laterals – 3 x 8 x 20 pound dumb bells

Press Down – 4 x 10 x 70 pounds (rope, v-bar, straight bar)

Decline Dumbbell or Barbell Extensions - 4 X 8 x 50 pound fixed barbell



Supplements:

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

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

I added five pounds to most sets. It's going to get tougher.

Old Navy
 
Old Navy

Old Navy

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  • Established
Friday, January 8, 2010

Weight: 157.8

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 Legs and Calves:

Leg Press 6 x 6 x 270 pounds, 1 X 40 x 230 pounds

Squats 6 x 6 x 175 pounds, 1 X 30 x 135 pounds

Hack Squat 6 x 6 x 165 pounds, 1 X 20 x 135 pounds

Leg Curls 5 x 8 x 160 pounds

Leg Extensions 4 x 10 x 110 pounds

Seated Calve Raises 3 x 20 x 150 pounds

Crunches 5 x 20 reps

I did Cardio on Thursday, 20 minutes of HITT and 20 minutes of moderate treadmill.

Supplements:

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

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

I was up very late last night watching the Alabama Crimson Tide win the National Championship against Texas. I still got up at 5:00 AM to meet my personal training client at the gym at 7:00. If you are going to Hoot with the Owls, you've got to Soar with the Eagles.

Old Navy
 
Old Navy

Old Navy

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  • Established
Monday, January 11, 2010

Weight: 158.0

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 Back and Biceps

Reverse Grip Barbell Row 6 x 6 x 145 pounds, 1 X 20 x 120 pounds

Medium Grip Pull Down 6 x 6 x 120 pounds, 1 X 20 x 115 pounds

Dead Lifts 6 x 6 x 200 pounds, 1 X 30 x 115 pounds

Barbell Curls 4 x 6 x 50 pounds

Preacher Curls 4 x 10 x 50 pounds

20 minutes of moderate cardio and 125 crunches

Supplements:

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

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

I like this plan. It gets tougher each week.

Old Navy
 

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