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

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


    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

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    Hey Scott welcome to AAEFX.
  3. Registered User
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    Quote Originally Posted by Hoopie View Post
    Hey Scott welcome to AAEFX.
    Thanks, Man. I'm pumped in more ways than one.
    •   
       

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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.
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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.
  6. Registered User
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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
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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
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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!
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    Quote Originally Posted by TaPo31 View Post
    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.
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    Quote Originally Posted by Old Navy View Post
    [B]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!!
  11. Registered User
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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
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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
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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.
  14. Registered User
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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.
  15. New Member
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    Nicve job, Navy!! Glad to see that the EFX supps are helping EVERYONE! Ten pounds, too. Very impressive.
  16. Registered User
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    Quote Originally Posted by rantorcha View Post
    Nicve job, Navy!! Glad to see that the EFX supps are helping EVERYONE! Ten pounds, too. Very impressive.
    Yep, I'm impressed with all of the AAEFX supps.
  17. Registered User
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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.
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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.
  19. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1103
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    27
    Lv. Percent
    93.67%
    Achievements Posting Pro

    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.
  20. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1103
    Level
    27
    Lv. Percent
    93.67%
    Achievements Posting Pro

    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
  21. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
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    Rep Power
    1103
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    27
    Lv. Percent
    93.67%
    Achievements Posting Pro

    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.
  22. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
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    71
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    Lv. Percent
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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.
  23. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1103
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    27
    Lv. Percent
    93.67%
    Achievements Posting Pro

    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.
  24. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1103
    Level
    27
    Lv. Percent
    93.67%
    Achievements Posting Pro

    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.
  25. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
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    71
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    1,406
    Rep Power
    1103
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    27
    Lv. Percent
    93.67%
    Achievements Posting Pro

    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 ****!
  26. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
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    1,406
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    1103
    Level
    27
    Lv. Percent
    93.67%
    Achievements Posting Pro

    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
  27. Registered User
    Old Navy's Avatar
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    5'7"  150 lbs.
    Join Date
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    71
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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.
  28. Registered User
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    5'7"  150 lbs.
    Join Date
    Dec 2006
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    71
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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
  29. Registered User
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    5'7"  150 lbs.
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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
  30. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1103
    Level
    27
    Lv. Percent
    93.67%
    Achievements Posting Pro

    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
  31. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1103
    Level
    27
    Lv. Percent
    93.67%
    Achievements Posting Pro

    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
  32. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1103
    Level
    27
    Lv. Percent
    93.67%
    Achievements Posting Pro

    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
  33. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1103
    Level
    27
    Lv. Percent
    93.67%
    Achievements Posting Pro

    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.
  34. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1103
    Level
    27
    Lv. Percent
    93.67%
    Achievements Posting Pro

    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.
  35. New Member
    n87's Avatar
    Stats
    5'10"  185 lbs.
    Join Date
    Jun 2007
    Posts
    407
    Rep Power
    12920
    Level
    17
    Lv. Percent
    35.25%

    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.
  36. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
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    1103
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    Achievements Posting Pro

    Quote Originally Posted by n87 View Post
    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.
  37. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1103
    Level
    27
    Lv. Percent
    93.67%
    Achievements Posting Pro

    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
  38. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1103
    Level
    27
    Lv. Percent
    93.67%
    Achievements Posting Pro

    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.
  39. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1103
    Level
    27
    Lv. Percent
    93.67%
    Achievements Posting Pro

    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.
  40. Registered User
    Old Navy's Avatar
    Stats
    5'7"  150 lbs.
    Join Date
    Dec 2006
    Age
    71
    Posts
    1,406
    Rep Power
    1103
    Level
    27
    Lv. Percent
    93.67%
    Achievements Posting Pro

    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
  

  
 

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