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

20 Somethings

Monday, May 23, 2011

Body Weight: 146.2 Pounds

20 Somethings - Chest and Triceps

Every exercise was performed slowly, with a one-count up and three-count down pace, emphasizing form and technique. We did 20 reps of one set of each exercise, lifting as heavy as we could.

Seated Machine Bench Press
1 x 20 x 160 pounds

Seated Machine Pec Flys
1 x 20 x 60 pounds

Incline Dumb Bell Bench Press
1 x 20 x 37.5 pound dumb bells

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

Triceps Pressdown - Bar
1 x 20 x 55 pounds

Triceps Pulldown - Rope
1 x 20 x 45 pounds

Triceps Pressdown - V-Bar
1 x 20 x 60 pounds

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
20 Somethings Endurance Training

Wednesday May 25, 2011

Body Weight: 144.2 Pounds

20 Somethings Endurance Workout

After a few warm-up sets with light weight, choose a weight that will tax you to complete 20 reps. Lift slowly with a power up and slow decline four-count pace keeping the weight under control throughout the set.

Legs, Calves and Abs

Machine Leg Press
1 x 20 x 270 pounds

Smith Machine Squats
1 x 20 x 125 pounds

Machine Leg Extensions
1 x 20 x 140 pounds

Machine Leg Curls
1 x 20 x 120 pounds

Machine Adductor
1 x 20 x 75 pounds

Machine Abductor
1 x 20 x 95 pounds

Seated Machine Calf Raises
3 x 25 x 175 pounds

Standing Calf Raises
3 x 25 x body weight

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
20 Somethings Endurance Training

Friday May 27, 2011

I'm driving from Birmingham to Montgomery, Alabama this afternoon to judge a show on Saturday, the 2011 SNBF Pro World Olympia and Amateur Capital Classic Bodybuilding and Figure Championship.

Body Weight: 144.2 Pounds

20 Somethings Endurance Workout

After a few warm-up sets with light weight, choose a weight that will tax you to complete 20 reps. Lift slowly with a power up and slow decline four-count pace keeping the weight under control throughout the set.

Back, Shoulders and Biceps

Machine Lat Pull Down
1 x 20 x 150 pounds

Machine Low Row
1 x 20 x 175 pounds

Machine Shoulder Press
1 x 20 x 160 pounds

Bent Over Dumb Bell Rows
1 x 20 x 30 pound dumb bells

Dumb Bell Bicep Curls
1 x 20 x 30 pound dumb bells

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
20 Somethings Endurance Training

Monday, May 30, 2011

I really enjoyed judging the 2011 SNBF Pro World Olympia and Amateur Capital Classic in Montgomery, Alabama on Saturday. We had more than 90 Pro and Amateur competitors. The evening show started at 6 pm and ended at 11:30. A big show making a long day.

Body Weight: 146.2 Pounds

20 Somethings - Chest and Triceps

Every exercise was performed slowly, with a one-count up and three-count down pace, emphasizing form and technique. We did 20 reps of one set of each exercise, lifting as heavy as we could.

Seated Machine Bench Press
1 x 20 x 165 pounds

Seated Machine Pec Flys
1 x 20 x 65 pounds

Incline Dumb Bell Bench Press
1 x 20 x 40 pound dumb bells

Flat Dumb Bell Bench Press
1 x 20 x 50 pound dumb bells

Triceps Pressdown - Bar
1 x 20 x 55 pounds

Triceps Pulldown - Rope
1 x 20 x 45 pounds

Triceps Pressdown - V-Bar
1 x 20 x 60 pounds

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
20 Somethings Endurance Training

Wednesday, June 1, 2011

Body Weight: 145.2 Pounds

20 Somethings Endurance Workout

After a few warm-up sets with light weight, choose a weight that will tax you to complete 20 reps. Lift slowly with a power up and slow decline four-count pace keeping the weight under control throughout the set.

Legs, Calves and Abs

Machine Leg Press
1 x 20 x 300 pounds

Smith Machine Squats
1 x 20 x 150 pounds

Machine Leg Extensions
1 x 20 x 150 pounds

Machine Leg Curls
1 x 20 x 130 pounds

Machine Adductor
1 x 20 x 85 pounds

Machine Abductor
1 x 20 x 100 pounds

Seated Machine Calf Raises
3 x 25 x 175 pounds

Standing Calf Raises
3 x 25 x body weight

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
20 Somethings Endurance Training

Friday June 3, 2011

I'm driving from Birmingham to Suwannee, GA this evening to be the Master of Ceremonies for a show on Saturday, the 2011 NGA 2nd Annual Ultimate Bodies Bodybuilding, Figure and Bikini Classic.

Body Weight: 146.2 Pounds

20 Somethings Endurance Workout

After a few warm-up sets with light weight, choose a weight that will tax you to complete 20 reps. Lift slowly with a power up and slow decline four-count pace keeping the weight under control throughout the set.

Back, Shoulders and Biceps

Machine Lat Pull Down
1 x 20 x 155 pounds

Machine Low Row
1 x 20 x 180 pounds

Machine Shoulder Press
1 x 20 x 165 pounds

Bent Over Dumb Bell Rows
1 x 20 x 35 pound dumb bells

Dumb Bell Bicep Curls
1 x 20 x 32.5 pound dumb bells (tough exercise)

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
20 Somethings Endurance Training

Monday, June 6, 2011

I really enjoyed MCing the 2011 NGA Ultimate Bodies Bodybuilding, Figure and Bikini Model Championships in Suwanee, Georgia on Saturday. We had a good turnout of quality competitors. I'm looking forward to our next show, the 2011 NGA Alabama Natural Open Bodybuilding, Figure and Bikini Model Championships, a Super Pro Qualifier in Birmingham, Alabama on July 9th. Show website: Invalid Link Removed

Body Weight: 146.4 Pounds

20 Somethings - Chest and Triceps

Every exercise was performed slowly, with a one-count up and three-count down pace, emphasizing form and technique. We did 20 reps of one set of each exercise, lifting as heavy as we could.

Seated Machine Bench Press
1 x 20 x 165 pounds

Seated Machine Pec Flys
1 x 20 x 65 pounds

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

Flat Dumb Bell Bench Press
1 x 20 x 52.5 pound dumb bells

Triceps Pressdown - Bar
1 x 20 x 55 pounds

Triceps Pulldown - Rope
1 x 20 x 45 pounds

Triceps Pressdown - V-Bar
1 x 20 x 60 pounds

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
20 Somethings Endurance Training

Wednesday, June 8, 2011

Body Weight: 145.4 Pounds

20 Somethings Endurance Workout

After a few warm-up sets with light weight, choose a weight that will tax you to complete 20 reps. Lift slowly with a power up and slow decline four-count pace keeping the weight under control throughout the set.

Legs, Calves and Abs

Machine Leg Press
1 x 30 x 300 pounds

Smith Machine Squats
1 x 20 x 155 pounds

Machine Leg Extensions
1 x 20 x 155 pounds

Machine Leg Curls
1 x 20 x 135 pounds

Machine Adductor
1 x 20 x 90 pounds

Machine Abductor
1 x 20 x 105 pounds

Seated Machine Calf Raises
3 x 25 x 180 pounds

Standing Calf Raises
3 x 25 x body weight

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
20 Somethings Endurance Training

Friday June 10, 2011

Body Weight: 144.6 Pounds

20 Somethings Endurance Workout

After a few warm-up sets with light weight, choose a weight that will tax you to complete 20 reps. Lift slowly with a power up and slow decline four-count pace keeping the weight under control throughout the set.

Back, Shoulders and Biceps

Machine Lat Pull Down
1 x 25 x 155 pounds

Machine Low Row
1 x 25 x 180 pounds

Machine Shoulder Press
1 x 25 x 165 pounds

Bent Over Dumb Bell Rows
1 x 25 x 35 pound dumb bells

Dumb Bell Bicep Curls
1 x 25 x 32.5 pound dumb bells (very tough exercise)

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
20 Somethings Endurance Training

Monday, June 13, 2011

Body Weight: 146.4 Pounds

My training partner was out of town last Friday and he very much wanted to work back and biceps today, so I repeated my workout from Friday, except I did five reps less for most exercises to go along with his rep count.

20 Somethings Endurance Workout

After a few warm-up sets with light weight, choose a weight that will tax you to complete 20 reps. Lift slowly with a power up and slow decline four-count pace keeping the weight under control throughout the set.

Back, Shoulders and Biceps

Machine Lat Pull Down
1 x 20 x 155 pounds

Machine Low Row
1 x 20 x 180 pounds

Machine Shoulder Press
1 x 20 x 165 pounds

Bent Over Dumb Bell Rows
1 x 20 x 35 pound dumb bells

Dumb Bell Bicep Curls
1 x 20 x 32.5 pound dumb bells (very tough exercise)

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
20 Somethings Endurance Training

Wednesday, June 16, 2011

Body Weight: 144.6 pounds

20 Somethings Endurance Workout

After a few warm-up sets with light weight, choose a weight that will tax you to complete 20 or more reps. Lift slowly with a power up and slow decline four-count pace keeping the weight under control throughout the set.

Legs, Calves and Abs

Machine Leg Press
1 x 30 x 300 pounds

Smith Machine Squats
1 x 25 x 155 pounds

Machine Leg Extensions
1 x 25 x 155 pounds

Machine Leg Curls
1 x 25 x 135 pounds

Machine Adductor
1 x 25 x 90 pounds

Machine Abductor
1 x 25 x 105 pounds

Seated Machine Calf Raises
3 x 25 x 180 pounds

Standing Calf Raises
3 x 25 x body weight

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
20 Somethings Endurance Training

Friday, June 17, 2011

Body Weight: 144.4 Pounds

20 Somethings - Chest and Triceps

Every exercise was performed slowly, with a one-count up and three-count down pace, emphasizing form and technique. We did 20 or more reps of one set of each exercise, lifting as heavy as we could.

Seated Machine Bench Press
1 x 25 x 165 pounds

Seated Machine Pec Flys
1 x 25 x 65 pounds

Incline Dumb Bell Bench Press
1 x 20 x 52.5 pound dumb bells

Flat Dumb Bell Bench Press
1 x 20 x 57.5 pound dumb bells

Triceps Pressdown - Bar
1 x 25 x 55 pounds

Triceps Pulldown - Rope
1 x 25 x 45 pounds

Triceps Pressdown - V-Bar
1 x 25 x 60 pounds

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Heavy Sixes

Monday, June 20, 2011

Body Weight: 146.5 Pounds

Heavy Sixes

This is a heavy lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

Legs, Calves and Abs

We will strive to increase these weight loads every week.

Machine Leg Press
3 x 6 x 300 pounds

Smith Machine Squats
3 x 6 x 200 pounds

Hack Squats
3 x 6 x 200 pounds

Machine Leg Curls
3 x 6 x 170 pounds

Machine Leg Extensions
3 x 6 x 170 pounds

Seated Machine Calf Raises
3 x 25 x 175 pounds

Standing Calf Raises
3 x 25 x body weight

"Hanging Chad"
Hanging on a bar for a 90 degree isometric bicep curl without raising or lowering my body. This builds bicep muscle peek.
1 x 146.5 pounds x 90 seconds

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Heavy Sixes

Monday, June 27, 2011

Body Weight: 146.0 Pounds

Heavy Sixes - Chest and Triceps

Every exercise was performed slowly, with a one-count up and three-count down pace, emphasizing form and technique. We did six or more reps of each exercise, lifting as heavy as we could.

Seated Machine Bench Press
3 x 6 x 165 pounds

Seated Machine Pec Flys
3 x 6 x 65 pounds

Incline Dumb Bell Bench Press
3 x 6 x 52.5 pound dumb bells

Flat Dumb Bell Bench Press
3 x 6 x 57.5 pound dumb bells

Triceps Pressdown - Bar
3 x 6 x 60 pounds

Triceps Pulldown - Rope
3 x 6 x 45 pounds

Triceps Pressdown - V-Bar
3 x 6 x 60 pounds

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Crazy Eights

Wednesday, June 29, 2011

Body Weight: 146.5 Pounds

Crazy Eights

This is a heavy lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

Legs, Calves and Abs

Machine Leg Press
3 x 8 x 300 pounds

Smith Machine Squats
3 x 8 x 200 pounds

Hack Squats
3 x 8 x 200 pounds

Machine Leg Curls
3 x 8 x 170 pounds

Machine Leg Extensions
3 x 8 x 170 pounds

Machine Adductors
3 x 8 x 100 pounds

Machine Abductors
3 x 8 x 100

Seated Machine Calf Raises
3 x 25 x 175 pounds

Standing Calf Raises
3 x 25 x body weight

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Vacation Week

Friday, July 15, 2011

Body Weight: 148.0 Pounds

It's been a nice week-off after promoting the 2011 NGA Alabama Natural Open Championships on Saturday in Birmingham. My wife and I have worked around the house doing some much needed maintanance. I got in two early morning workouts, Wedneday for chest and triceps and today for legs and calves. We went to the opening of the final Harry Potter movie this afternoon and really enjoyed it. My wife and I have read all six of the Potter books and have seen all seven of the movies. We enjoyed the Harry Potter series with our two daughters as they were growing up. It's back to the Y on Monday for work and workouts.

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
 
Crazy Eights

Wednesday, July 20, 2011

Body Weight: 147.5 Pounds

Crazy Eights

This is a heavy lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

Legs, Calves and Abs

Machine Leg Press
3 x 8 x 300 pounds

Smith Machine Squats
3 x 8 x 200 pounds

Hack Squats
3 x 8 x 200 pounds

Machine Leg Curls
3 x 8 x 175 pounds

Machine Leg Extensions
3 x 8 x 175 pounds

Machine Adductors
3 x 8 x 100 pounds

Machine Abductors
3 x 8 x 100

Seated Machine Calf Raises
3 x 25 x 180 pounds

Standing Calf Raises
3 x 25 x body weight

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
20 Somethings Endurance Training

Wednesday, July 27, 2011

Body Weight: 148 Pounds

20-Somethings

Three sets of 20-reps of several legs and calves exercises.

Legs, Calves and Abs

Machine Leg Press
3 x 20 x 210 pounds

Hack Squats
3 x 20 x 100 pounds

Machine Leg Curls
3 x 20 x 125 pounds

Machine Leg Extensions
3 x 20 x 100 pounds

Machine Adductors
3 x 20 x 75 pounds

Machine Abductors
3 x 20 x 75 pounds

Seated Machine Calf Raises
3 x 25 x 185 pounds

Standing Calf Raises
3 x 25 x body weight

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Crazy Eights

Saturday, July 30, 2011

Body Weight: 148.0 Pounds

Crazy Eigths - Chest and Triceps

Every exercise was performed slowly, with a one-count up and three-count down pace, emphasizing form and technique. We did eight or more reps of each exercise, lifting as heavy as we could.

Seated Machine Bench Press
3 x 8 x 165 pounds

Seated Machine Pec Flys
3 x 8 x 65 pounds

Incline Dumb Bell Bench Press
3 x 8 x 52.5 pound dumb bells

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

Triceps Pressdown - Bar
3 x 8 x 60 pounds

Triceps Pulldown - Rope
3 x 8 x 45 pounds

Triceps Pressdown - V-Bar
3 x 8 x 60 pounds

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
20 Somethings Endurance Training

Monday, August 1, 2011

Today I began a modified contest prep to get ready for my 50th High School Reunion on October 1st. I am going to be in the best shape of my life when I meet my classmates from Long Beach (California) Poly High School, Class of 1961, who are all about my age, 68. Should be fun.

Body Weight: 150.0 Pounds

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

Back, Shoulders and Biceps

Machine Lat Pull Down
1 x 20 x 115 pounds

Machine Low Row
1 x 20 x 115 pounds

Military Press
1 x 20 x 60 pound fixed barbell

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

Dumb Bell Bicep Curls
1 x 20 x 22.5 pound dumb bells

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

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
20 Somethings Endurance Training

Wednesday, August 3, 2011

Body Weight: 149 Pounds

20-Somethings Endurance Training

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

Legs, Calves and Abs

Machine Leg Press
1 x 20 x 250 pounds

Hack Squats
1 x 20 x 135 pounds

Machine Leg Curls
1 x 20 x 135 pounds

Machine Leg Extensions
1 x 20 x 115 pounds

Machine Adductors
1 x 20 x 85 pounds

Machine Abductors
1 x 20 x 85 pounds

Seated Machine Calf Raises
3 x 25 x 100 pounds

Standing Calf Raises
3 x 25 x body weight

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
20 Somethings Endurance Training

Friday, August 5, 2011

Body Weight: 148.0 Pounds

20 Somethings Endurance Training - Chest and Triceps

Every exercise was performed slowly, with a one-count up and three-count down pace, emphasizing form and technique. After a couple of light warm-up sets, we did one set of 20 heavy reps for several exercises.

Seated Machine Bench Press
1 x 20 x 165 pounds

Seated Machine Pec Flys
1 x 20 x 65 pounds

Incline Dumb Bell Bench Press
1 x 20 x 45 pound dumb bells

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

Triceps Pressdown - Bar
1 x 20 x 60 pounds

Triceps Pulldown - Rope
1 x 20 x 45 pounds

Triceps Pressdown - V-Bar
1 x 20 x 60 pounds

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Crazy Eights

Monday, August 8, 2011

Body Weight: 150.0 Pounds

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

Back, Shoulders and Biceps

Machine Lat Pull Down
3 x 8 x 115 pounds

Machine Low Rows
3 x 8 x 115 pounds

Military Press
3 x 8 x 60 pound fixed barbell

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

Dumb Bell Bicep Curls
3 x 8 x 25 pound dumb bells

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

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Crazy Eights

Wednesday, August 10, 2011

Body Weight: 149 Pounds

Crazy Eights

After a couple of warm up sets on lower weights, we did three sets of 8-reps of several legs and calves exercises.

Legs, Calves and Abs

Machine Leg Press
3 x 8 x 300 pounds

Hack Squats
3 x 8 x 150 pounds

Machine Leg Curls
3 x 8 x 135 pounds

Machine Leg Extensions
3 x 8 x 135 pounds

Machine Adductors
3 x 8 x 100 pounds

Machine Abductors
3 x 8 x 100 pounds

Seated Machine Calf Raises
3 x 25 x 110 pounds

Standing Calf Raises
3 x 25 x body weight

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Crazy Eights

Friday, August 12, 2011

Body Weight: 149.0 Pounds

Crazy Eights Weight Training - Chest and Triceps

After a couple of light warm-up sets, we did three sets of eight heavy reps for several exercises.

Seated Machine Bench Press
3 x 8 x 165 pounds

Seated Machine Pec Flys
3 x 8 x 70 pounds

Incline Dumb Bell Bench Press
3 x 8 x 47.5 pound dumb bells

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

Triceps Press Down - Bar
3 x 8 x 60 pounds

Triceps Pull Down - Rope
3 x 8 x 50 pounds

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

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Crazy Eights

Monday, August 15, 2011

I'm looking forward to judging the 2011 NGA Trojan Classic Bodybuilding, Figure and Bikini Model Championships on the campus of Troy University in Troy, Alabama on Saturday.

Body Weight: 150.0 Pounds

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

Back, Shoulders and Biceps

Machine Lat Pull Down
3 x 8 x 125 pounds

Machine Low Rows
3 x 8 x 125 pounds

Military Press
3 x 8 x 60 pound fixed barbell

Bent Over Dumb Bell Rows
3 x 8 x 55 pound dumb bells

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

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

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Crazy Eights

Monday, August 22, 2011

I enjoyed my first stint as Head Judge for the 2011 NGA Trojan Classic Bodybuilding, Figure and Bikini Model Championships on the campus of Troy University in Troy, Alabama on Saturday. It was a good show and everyone had a great time. Three of the Athletes earned NGA Pro Cards.

On Sunday, I attended a full-day TRX Suspension Training Course and am now a Certified TRX Trainer. I purchased a TRX Suspension Trainer through TRX on line today and will begin using the system with my clients as soon as it arrives.

Body Weight: 150.0 Pounds

Work out:

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

Chest and Triceps.

Incline Bench Dumb Bell Press
3 x 8 x 52.5 pound dumb bells

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

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

Machine Bench Press
3 x 8 x 175 pounds

Machine Cable Flies
3 x 8 x 75 pounds

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

Flat Bar Triceps Press Down
3 x 8 x 65 pounds

Rope Triceps Pull Down
3 x 8 x 50 pounds

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Legs and Calves

Wednesday, August 24, 2011

Body Weight: 149 Pounds

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

Legs, Calves and Abs

Machine Leg Press
3 x 10 x 300 pounds

Hack Squats
3 x 10 x 150 pounds

Machine Leg Curls
3 x 10 x 135 pounds

Machine Leg Extensions
3 x 10 x 135 pounds

Machine Adductors
3 x 10 x 100 pounds

Machine Abductors
3 x 10 x 100 pounds

Seated Machine Calf Raises
3 x 25 x 110 pounds

Standing Calf Raises
3 x 25 x body weight

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
TRX Suspension Training

Friday, August 26, 2011

Body Weight: 148.0 Pounds

TRX Suspension Training.

My TRX Suspension Training package arrived in the mail yesterday. I connected it to a Smith Machine at the Y and my training partner and I "learned" how to do some different back and biceps exercises. We like TRX as it does offer solid core training. We will now incorporate TRX into our weight training regimen.

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Crazy Eights

Monday, August 29, 2011

Body Weight: 149.0 Pounds

Work out:

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

Chest and Triceps.

Incline Bench Dumb Bell Press
3 x 8 x 52.5 pound dumb bells

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

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

Machine Bench Press
3 x 8 x 175 pounds

Machine Cable Flies
3 x 8 x 75 pounds

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

Flat Bar Triceps Press Down
3 x 8 x 65 pounds

Rope Triceps Pull Down
3 x 8 x 50 pounds

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
20 Somethings Endurance Training

Wednesday, August 31, 2011

Body Weight: 147.8 Pounds

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

20 Somethings Legs and Calves

Machine Leg Press
1 x 20 x 300 pounds

Hack Squats
1 x 20 x 160 pounds

Machine Leg Curls
1 x 20 x 140 pounds

Machine Leg Extensions
1 x 20 x 140 pounds

Machine Adductors
1 x 20 x 110 pounds

Machine Abductors
1 x 20 x 110 pounds

Seated Machine Calf Raises
3 x 25 x 115 pounds

Standing Calf Raises
3 x 25 x body weight

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
20 Somethings Endurance Training

Friday, September 2, 2011

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

Body Weight: 149.0 Pounds

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

Back, Shoulders and Biceps

Machine Lat Pull Down
1 x 20 x 115 pounds

Machine Low Row
1 x 20 x 115 pounds

Military Press
1 x 20 x 60 pound fixed barbell

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

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

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

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Crazy Eights

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

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

Body Weight: 149.0 Pounds

Work out:

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

Chest and Triceps.

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

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

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

Machine Bench Press
3 x 8 x 175 pounds

Machine Cable Flies
3 x 8 x 75 pounds

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

Flat Bar Triceps Press Down
3 x 8 x 65 pounds

Rope Triceps Pull Down
3 x 8 x 50 pounds

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
No Power Workout

Wednesday, September 7, 2011

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

Body Weight: 147.8 Pounds

Work out:

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

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
TRX Suspension Training

Friday, September 9, 2011

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

Body Weight: 147.8 Pounds

Work out:

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

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Crazy Eights

Monday, September 12, 2011

Body Weight: 149.0 Pounds

Work out:

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

Chest and Triceps.

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

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

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

Machine Bench Press
3 x 8 x 185 pounds

Machine Cable Flies
3 x 8 x 85 pounds

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

Flat Bar Triceps Press Down
3 x 8 x 65 pounds

Rope Triceps Pull Down
3 x 8 x 50 pounds

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
TRX Suspension Training

Friday, September 16, 2011

Body Weight: 147.0 Pounds

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

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

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

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Crazy Eights

Monday, September 19, 2011

Body Weight: 149.0 Pounds

Work out:

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

Chest and Triceps.

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

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

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

Machine Bench Press
3 x 8 x 185 pounds

Machine Cable Flies
3 x 8 x 85 pounds

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

Flat Bar Triceps Press Down
3 x 8 x 65 pounds

Rope Triceps Pull Down
3 x 8 x 50 pounds

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
20 Somethings Endurance Training

Wednesday, September 21, 2011

Body Weight: 148.0 Pounds

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

20 Somethings Legs and Calves

Machine Leg Press
1 x 20 x 300 pounds

Hack Squats
1 x 20 x 160 pounds

Machine Leg Curls
1 x 20 x 140 pounds

Machine Leg Extensions
1 x 20 x 140 pounds

Machine Adductors
1 x 20 x 110 pounds

Machine Abductors
1 x 20 x 110 pounds

Seated Machine Calf Raises
3 x 25 x 120 pounds

Standing Calf Raises
3 x 25 x body weight

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Circuit Training

Friday, September 23, 2011

Body Weight: 148.0 Pounds

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

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

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

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
20 Somethings Endurance Training

Monday, September 26, 2011

Body Weight: 149.0 Pounds

Work out:

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

Chest and Triceps.

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

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

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

Machine Bench Press
1 x 20 x 145 pounds

Machine Cable Flies
1 x 20 x 75 pounds

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

Flat Bar Triceps Press Down
1 x 20 x 60 pounds

Rope Triceps Pull Down
1 x 20 x 40 pounds

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
20 Somethings Endurance Training

Wednesday, September 28, 2011

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

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

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

Back, Shoulders and Biceps

Machine Lat Pull Down
1 x 20 x 120 pounds

Machine Low Row
1 x 20 x 120 pounds

Military Press
1 x 20 x 60 pound fixed barbell

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

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

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

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
20 Somethings Endurance Training

Tuesday, October 4, 2011

Body Weight: 149.0 Pounds

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

Monday's Work out:

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

Chest and Triceps.

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

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

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

Machine Bench Press
1 x 20 x 145 pounds

Machine Cable Flies
1 x 20 x 75 pounds

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

Flat Bar Triceps Press Down
1 x 20 x 60 pounds

Rope Triceps Pull Down
1 x 20 x 40 pounds

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
20 Somethings Endurance Training

Wednesday, October 5, 2011

Body Weight: 149.0 Pounds

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

20 Somethings Legs and Calves

Machine Leg Press
1 x 20 x 300 pounds

Hack Squats
1 x 20 x 160 pounds

Machine Leg Curls
1 x 20 x 150 pounds

Machine Leg Extensions
1 x 20 x 140 pounds

Machine Adductors
1 x 20 x 110 pounds

Machine Abductors
1 x 20 x 110 pounds

Seated Machine Calf Raises
3 x 25 x 130 pounds

Standing Calf Raises
3 x 25 x body weight

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Crazy Eights

Friday, October 7, 2011

Body Weight: 150.0 Pounds

Crazy Eights

Back, Shoulders and Biceps

Body Weight Pull Ups
3 x 8 x 150 pounds

Machine Lat Pull Down
3 x 8 x 125 pounds

Machine Low Row
3 x 8 x 155 pounds

Military Press
3 x 8 x 60 pound fixed barbell

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

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

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

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
TRX Suspension Training

Friday, October 14, 2011

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

Body Weight: 150.0 Pounds)


Full Body Core Work

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

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Crazy Eights

Monday, October 17, 2011

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

Work out:

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

Chest and Triceps.

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

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

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

Machine Bench Press
3 x 8 x 185 pounds

Machine Cable Flies
3 x 8 x 85 pounds

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

Flat Bar Triceps Press Down
3 x 8 x 65 pounds

Rope Triceps Pull Down
3 x 8 x 50 pounds

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Crazy Eights and TRX Suspension Training

Friday, October 21, 2011

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

Crazy Eights and TRX Suspension Training

Back, Shoulders and Biceps

Body Weight Pull Ups
3 x 8 x 150 pounds

Machine Lat Pull Down
3 x 8 x 125 pounds

Machine Low Row
3 x 8 x 155 pounds

Military Press
3 x 8 x 60 pound fixed barbell

Bench Lat Pulls
3 x 8 x 55 pound dumb bells

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

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

Crunches
100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Old Navy,

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

Assenior BB'er (62) I've been following your progress. You've been on this samesupplement regime for quite a while now and it doesn't seem like you've made agreat deal of progress from what I can see. Have you thought about tryinganother line of supplements?
Click to expand...

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

Regards, Old Navy
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