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

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  1. Monday, December 20, 2010

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

    Off Season Lean Mass Gain Regimen

    Escalation Density Training (EDT)

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

    Chest and Back

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

    First 15-minutes time limit

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

    Medium Grip Pull Down
    10 x 8 x 90 pounds

    Second 15-minutes time limit

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

    Seated Cable Rows
    10 x 8 x 175 pounds

    Third 15-minutes time limit

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

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

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

    Cardio
    20-minutes of moderate speed tread mill

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy


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


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

    Regards, Old Navy

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

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

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


  6. Wednesday, December 22, 2010

    Body Weight: 154.5 Pounds

    Off Season Lean Mass Gain Regimen

    Escalation Density Training (EDT)

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

    Legs and Calves

    First 15-minutes time limit

    Machine Leg Press
    10 x 8 x 230 pounds

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

    Second 15-minutes time limit

    Leg Extensions
    12 x 8 x 120 pounds

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

    Third 15-minutes time limit

    Seated Calve Raises
    15 x 12 x 120 pounds

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

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

    Cardio
    200 reps of skip rope

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy

  7. Looks like you've been on this program for about 4 1/2 months. You've gained 4.5 lbs thats about a lb/month. No bad but looks like a very expensive supplement program for someone that not sponsered.

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

    Old Navy

  9. Friday, December 24, 2010

    Body Weight: 154.5 Pounds

    Off Season Lean Mass Gain Regimen

    Escalation Density Training (EDT)

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

    Arms and Delts

    First 15-minutes time limit

    Incline Bench Dumb Bell Curls
    8 x 8 x 25 pound dumb bells

    Shoulder Shrugs
    8 x 8 x 47.5 pound dumb bells

    Second 15-minutes time limit

    Preacher Curls
    10 x 8 x 60 pounds

    Press Downs
    10 x 8 x 60 pounds

    Third 15-minutes time limit

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

    Seated Bent Over Lateral Dumb Bell Raises
    10 x 8 x 22.5 pound dumb bells

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

    Cardio
    20-minutes of moderate speed tread mill

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy

  10. Monday, December 27, 2010

    Body Weight: 156.0 Pounds

    Off Season Lean Mass Gain Regimen

    Hungarian Oak Leg Blast

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

    One Set of Smith Machine Squats
    2:00 x 85 pounds x 65 reps

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

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

    Also,

    Adductor
    3 sets x 60 pounds x 15 reps

    Abductor
    3 sets x 60 pounds x 15 reps

    Seated Calve Extensions
    3 sets x 100 pounds x 25 reps

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

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

    Cardio
    20-minutes of moderate speed tread mill

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy

  11. Wednesday, December 29, 2010

    Body Weight: 156.0 Pounds

    Off Season Lean Mass Gain Regimen

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

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

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

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

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

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

    Day 1:

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

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

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

    Heavy Laterals – 3 x 8

    Press Down – 4 x 10

    Decline Dumbbell or Barbell Extensions - 4 x 8

    Day 2:

    Leg Press – 6 x 6, 1 x 40

    Squats – 6 x 6, 1 x 30

    Hack Squat – 6 x 6, 1 x 20

    Leg Curls– 5 x 8

    Leg Extensions – 4 x 10

    Day 3:

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

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

    Dead Lifts – 6 x 6, 1 x 30

    Barbell Curls – 4 x 6

    Preacher Curls – 4 x 10

    Day 4:

    Lunges - 6 x 6, 1 x 20

    Seated Leg Curls - 6 x 6

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

    Dumbbell Stiff Leg Dead Lifts - 6 x 6

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


    Today I did Day One of the Widow Maker

    Day 1:

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

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

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

    Heavy Laterals – 3 x 8 x 17.5 pound dumb bells

    Press Down – 4 x 10 x 60 pounds

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



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

    Cardio
    20-minutes of moderate speed tread mill

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy

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

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

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


    Thursday, December 30, 2010

    Body Weight: 155.8 Pounds

    Off Season Lean Mass Gain Regimen

    Hungarian Oak Leg Blast

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

    One Set of Smith Machine Squats
    2:20 x 85 pounds x 80 reps

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

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

    Also,

    Adductor
    3 sets x 60 pounds x 15 reps

    Abductor
    3 sets x 60 pounds x 15 reps

    Seated Calve Extensions
    3 sets x 100 pounds x 25 reps

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

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

    Cardio
    20-minutes of moderate speed tread mill

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy

  15. Friday, December 31, 2010

    Body Weight: 157.0 Pounds

    Off Season Lean Mass Gain Regimen

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

    Widow-Maker Power Workout – A Four-Week Plan

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

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

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

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

    Day 3:

    Reverse Grip Barbell Row – 6 x 6 x 115 pounds, 1 x 20 x 100 pounds

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

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

    Barbell Curls – 4 x 6 x 50 pounds

    Preacher Curls – 4 x 10 x 60 pounds

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

    Cardio
    20-minutes of moderate speed tread mill

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  16. Hungarian Oak Leg Blast - Week 2, Session 3


    Monday, January 3, 2011

    Body Weight: 158.0 Pounds

    Off Season Lean Mass Gain Regimen

    Hungarian Oak Leg Blast

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

    One Set of Smith Machine Squats
    2:40 x 85 pounds x 120 reps

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

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

    Also,

    Adductor
    3 sets x 65 pounds x 15 reps

    Abductor
    3 sets x 65 pounds x 15 reps

    Seated Calve Extensions
    3 sets x 110 pounds x 25 reps

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

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

    Cardio
    20-minutes of moderate speed tread mill

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy

  17. Wednesday, January 5, 2011

    Body Weight: 158.0 Pounds

    Off Season Lean Mass Gain Regimen

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

    Widow-Maker Power Workout – A Four-Week Plan

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

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

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

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

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

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

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

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

    Heavy Laterals – 3 x 8 x 20 pound dumb bells

    Press Down – 4 x 10 x 65 pounds

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



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

    Cardio
    20-minutes of moderate speed tread mill

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy

  18. Thursday, January 6, 2011

    Body Weight: 156.6 Pounds

    Off Season Lean Mass Gain Regimen

    Hungarian Oak Leg Blast

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

    One Set of Smith Machine Squats
    3:00 x 85 pounds x 120 reps (couldn't do more than 120 reps)

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

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

    Also,

    Adductor
    3 sets x 65 pounds x 15 reps

    Abductor
    3 sets x 65 pounds x 15 reps

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

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

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

    Cardio
    20-minutes of moderate speed tread mill

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  19. War Eagle - Auburn 2010 National Champion


    Tuesday, January 11, 2011

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

    Body Weight: 157.4 Pounds

    Off Season Lean Mass Gain Regimen

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

    Widow-Maker Power Workout – A Four-Week Plan

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

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

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

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

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

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

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

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

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

    Heavy Laterals – 3 x 8 x 20 pound dumb bells

    Press Down – 4 x 10 x 65 pounds

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


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

    Cardio
    20-minutes of moderate speed tread mill

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  20. Hungarian Oak Leg Blast - Week 3, Session 5


    Wednesday, January 12, 2011

    Body Weight: 158.5 Pounds

    Off Season Lean Mass Gain Regimen

    Hungarian Oak Leg Blast

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

    One Set of Smith Machine Squats
    3:20 x 85 pounds x 147 reps

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

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

    Also,

    Adductor
    3 sets x 70 pounds x 15 reps

    Abductor
    3 sets x 70 pounds x 15 reps

    Seated Calve Extensions
    3 sets x 120 pounds x 25 reps

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

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

    Cardio
    20-minutes of moderate speed tread mill

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy

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

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

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

    Old Navy
  23. Combat Cardio


    Friday, January 14, 2011

    Body Weight: 156.0 Pounds

    Off Season Lean Mass Gain Regimen

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

    Five Cycles of the Following

    Jump Rope for Two Minutes

    30 Mountain Climbers

    30 Squat Thrusts

    30 Push Ups

    30 Side Straddle Hops

    Rest Two Minutes and Repeat

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

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  24. Hungarian Oak Leg Blast - Week 2, Session 6


    Sunday, January 16, 2011

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

    Body Weight: 157.4 Pounds

    Off Season Lean Mass Gain Regimen

    Hungarian Oak Leg Blast

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

    One Set of Smith Machine Squats
    3:40 x 85 pounds x 155 reps

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

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

    Also,

    Adductor
    3 sets x 70 pounds x 15 reps

    Abductor
    3 sets x 70 pounds x 15 reps

    Seated Calve Extensions
    3 sets x 120 pounds x 25 reps

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

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

    Cardio
    20-minutes of moderate speed tread mill

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy

  25. Wednesday, January 19, 2011

    Body Weight: 157.2 Pounds

    Off Season Lean Mass Gain Regimen

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

    Widow-Maker Power Workout – A Four-Week Plan

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

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

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

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

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

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

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

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

    Shrugs – 3 x 12 x 35 pound dumb bells

    Press Down – 4 x 10 x 70 pounds

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


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

    Cardio
    30-minutes of moderate speed tread mill

    Supplements:

    I use the award winning AAEFX Flex Wheeler Signature Series

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

    Old Navy
  •   

      
     

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