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

[Old Navy]

20 Somethings Endurance Training

Wednesday, July 4, 2012 Independence Day USA

Body Weight: 157.0 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 290 pounds

Hack Squats
1 x 20 x 160 pounds

Machine Leg Curls
1 x 20 x 155 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 125 pounds

Standing Calf Raises
3 x 25 x body weight

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]

Crazy Eights

Friday, July 6, 2012

Body Weight: 155.0 Pounds.

I'm training in a non-contest prep, normal off-season maintenance mode so my training weight loads are fairly constant week-to-week.

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

Chest and Triceps.

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

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

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

Machine Bench Press
3 x 8 x 185 pounds

Machine Cable Flies
3 x 8 x 85 pounds

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

Flat Bar Triceps Press Down
3 x 8 x 65 pounds

Rope Triceps Pull Down
3 x 8 x 50 pounds

Crunches
2 x 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]

Dirty Dozen's

Monday, July 9, 2012

Body Weight: 158.0 Pounds.

Dirty Dozens

After a couple of warm up sets do two sets of 12 reps lifting as heavy and slowly as you can.
Chest and Triceps.

Incline Bench Dumb Bell Press
2 x 12 x 50 pound dumb bells

Flat Bench Dumb Bell Press
2 x 12 x 55 pound dumb bells

Flat Bench Dumb Bell Flies
2 x 12 x 35 pound dumb bells

Machine Bench Press
2 x 12 x 185 pounds

Machine Cable Flies
2 x 12 x 85 pounds

V-Bar Triceps Press Down
2 x 12 x 60 pounds

Flat Bar Triceps Press Down
2 x 12 x 60 pounds

Rope Triceps Pull Down
2 x 12 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

 

[Old Navy]

Black Jack - 21

Wednesday, July 11, 2012

Body Weight: 155.8 Pounds

Black Jack - 21

After a couple of warm up sets on lower weights, we did three sets of 7-reps of several legs and calves exercises.

Legs, Calves and Abs

Machine Leg Press
3 x 7 x 300 pounds

Hack Squats
3 x 7 x 165 pounds

Machine Leg Curls
3 x 7 x 155 pounds

Machine Leg Extensions
3 x 7 x 130 pounds

Machine Adductors
3 x 7 x 100 pounds

Machine Abductors
3 x 7 x 100 pounds

Seated Machine Calf Raises
3 x 21 x 115 pounds

Standing Calf Raises
3 x 21 x body weight

Crunches
121 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]

Back on Track

Wednesday, July 18, 2012

Body Weight: 155.2 Pounds

As most of you know, I am the co-promoter of the NGA Alabama Natural Open Bodybuilding, Figure, Male Physique and Bikini Super Pro Qualifier Championships held annually in Birmingham, Alabama. Our show was last weekend so I didn't have time to post my last few workout sessions. I should be back on track by this Friday. I did miss last Friday, but did a chest and triceps workout on Monday and Legs and Calves 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

 

[Old Navy]

Crazy Eights

Friday, July 20, 2012

Body Weight: 155.4 Pounds

Crazy Eights

Back, Shoulders and Biceps

Body Weight Pull Ups
3 x 8 x 155.8 pounds

Machine Lat Pull Down
3 x 8 x 150 pounds

Machine Low Row
3 x 8 x 160 pounds

Military Press
3 x 8 x 70 pound fixed barbell

Bench Lat Pulls
3 x 8 x 65 pound dumb bell

Dumb Bell Bicep Curls
3 x 8 x 30 pound dumb bells

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]

Crazy Eights

Monday, July 23, 2012

Body Weight: 158.5 Pounds. Gained a couple of pounds this weekend. My Bad.

I'm training in a non-contest prep, normal off-season maintenance mode so my training weight loads are fairly constant week-to-week.

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 45 pound dumb bells

Machine Bench Press
3 x 8 x 165 pounds

Machine Cable Flies
3 x 8 x 65 pounds

V-Bar Triceps Press Down
3 x 8 x 55 pounds

Flat Bar Triceps Press Down
3 x 8 x 60 pounds

Rope Triceps Pull Down
3 x 8 x 40 pounds

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]

20 Somethings Endurance Training

Wednesday, July 25, 2012

Body Weight: 157.0 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 290 pounds

Hack Squats
1 x 20 x 160 pounds

Machine Leg Curls
1 x 20 x 155 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 125 pounds

Standing Calf Raises
3 x 25 x body weight

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]

TRX Suspension Training

Friday, July 27, 2012

Body Weight: 157.0 Pounds

TRX Suspension Training

60-minutes of full upper body TRX

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]

20 Somethings Endurance Training

Monday, July 30, 2012

Body Weight: 158.0 Pounds.

I'm training in a non-contest prep, normal off-season maintenance mode so my training weight loads are fairly constant week-to-week.

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

Chest and Triceps.

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

Flat Bench Dumb Bell Press
1 x 20 x 55 pound dumb bells

Flat Bench Dumb Bell Flies
1 x 20 x 32.5 pound dumb bells

Machine Bench Press
1 x 20 x 165 pounds

Machine Cable Flies
1 x 20 x 70 pounds

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

Flat Bar Triceps Press Down
1 x 20 x 55 pounds

Rope Triceps Pull Down
1 x 20 x 40 pounds

Crunches
1 x 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]

Blackjack - 21's

Wednesday, August 1, 2012

Body Weight: 157.4 Pounds

Black Jack - 21

After a couple of warm up sets on lower weights, we did three sets of 7-reps of several legs and calves exercises.

Legs, Calves and Abs

Machine Leg Press
3 x 7 x 300 pounds

Hack Squats
3 x 7 x 165 pounds

Machine Leg Curls
3 x 7 x 155 pounds

Machine Leg Extensions
3 x 7 x 130 pounds

Machine Adductors
3 x 7 x 100 pounds

Machine Abductors
3 x 7 x 100 pounds

Seated Machine Calf Raises
3 x 21 x 115 pounds

Standing Calf Raises
3 x 21 x body weight

Crunches
121 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]

Crazy Eights and TRX Suspension Training

Friday, August 3, 2012

Body Weight: 158.0 Pounds

Crazy Eights and 20-minutes of TRX Suspension Training

Back, Shoulders and Biceps

Body Weight Pull Ups
3 x 8 x 158 pounds

Machine Lat Pull Down
3 x 8 x 150 pounds

Machine Low Row
3 x 8 x 160 pounds

Military Press
3 x 8 x 70 pound fixed barbell

Bench Lat Pulls
3 x 8 x 65 pound dumb bell

Dumb Bell Bicep Curls
3 x 8 x 30 pound dumb bells

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

 

[howwedo107]

Friday, August 3, 2012

Body Weight: 158.0 Pounds

Crazy Eights and 20-minutes of TRX Suspension Training

Back, Shoulders and Biceps

Body Weight Pull Ups
3 x 8 x 158 pounds

Machine Lat Pull Down
3 x 8 x 150 pounds

Machine Low Row
3 x 8 x 160 pounds

Military Press
3 x 8 x 70 pound fixed barbell

Bench Lat Pulls
3 x 8 x 65 pound dumb bell

Dumb Bell Bicep Curls
3 x 8 x 30 pound dumb bells

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

Nice lat PDs

 

[Old Navy]

Nice lat PDs

Thanks. Slow and steady pull works for me.

 

[Old Navy]

Black Jack - 21

Monday, August 6, 2012

Body Weight: 159.0 Pounds

I am officially on a 9-pound weight loss plan with a target date of September 20, the day I leave for my 10-day England vacation.

My training partner can only work with me one day this week and wanted to do legs...so, we did legs.

Black Jack - 21

After a couple of warm up sets on lower weights, we did three sets of 7-reps of several legs and calves exercises.

Legs, Calves and Abs

Machine Leg Press
3 x 7 x 300 pounds

Hack Squats
3 x 7 x 165 pounds

Machine Leg Curls
3 x 7 x 155 pounds

Machine Leg Extensions
3 x 7 x 130 pounds

Machine Adductors
3 x 7 x 100 pounds

Machine Abductors
3 x 7 x 100 pounds

Seated Machine Calf Raises
3 x 21 x 115 pounds

Standing Calf Raises
3 x 21 x body weight

Crunches
121 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]

Crazy Eights

Wednesday, August 8, 2012

Body Weight: 157.2 Pounds. Target weight is 150 by September 20, when I begin my vacation in England.

I'm training in a non-contest prep, normal off-season maintenance mode so my training weight loads are fairly constant week-to-week.

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 45 pound dumb bells

Machine Bench Press
3 x 8 x 165 pounds

Machine Cable Flies
3 x 8 x 65 pounds

V-Bar Triceps Press Down
3 x 8 x 55 pounds

Flat Bar Triceps Press Down
3 x 8 x 60 pounds

Rope Triceps Pull Down
3 x 8 x 40 pounds

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]

20 Somethings Endurance Training

Friday, August 10, 2012

Body Weight: 157.0 Pounds. I've lost two of the nine pounds I want to shed by September 20, when I'm leaving for my vacation in England.

I'm training in a non-contest prep, normal off-season maintenance mode so my training weight loads are fairly constant week-to-week.

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

Chest and Triceps.

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

Flat Bench Dumb Bell Press
1 x 20 x 55 pound dumb bells

Flat Bench Dumb Bell Flies
1 x 20 x 32.5 pound dumb bells

Machine Bench Press
1 x 20 x 165 pounds

Machine Cable Flies
1 x 20 x 70 pounds

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

Flat Bar Triceps Press Down
1 x 20 x 55 pounds

Rope Triceps Pull Down
1 x 20 x 40 pounds

Crunches
1 x 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]

Crazy Eights

Monday, August 13, 2012

Body Weight: 159.0 Pounds. Target weight is 150 by September 20, when I begin my vacation in England. I fell off the wagon this weekend watching the Olympics. I'm back today.

I'm training in a non-contest prep, normal off-season maintenance mode so my training weight loads are fairly constant week-to-week.

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 45 pound dumb bells

Machine Bench Press
3 x 8 x 165 pounds

Machine Cable Flies
3 x 8 x 65 pounds

V-Bar Triceps Press Down
3 x 8 x 55 pounds

Flat Bar Triceps Press Down
3 x 8 x 60 pounds

Rope Triceps Pull Down
3 x 8 x 40 pounds

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]

Dirty Dozen's

Wednesday, August 15, 2012

Body Weight: 158.0 Pounds

Dirty Dozens

After a couple of warm up sets on lower weights, we did three set of 12-reps of several legs and calves exercises.

Legs, Calves and Abs

Machine Leg Press
3 x 12 x 350 pounds

Hack Squats
3 x 12 x 135 pounds

Machine Leg Curls
3 x 12 x 130 pounds

Machine Leg Extensions
3 x 12 x 130 pounds

Machine Adductors
3 x 12 x 90 pounds

Machine Abductors
3 x 12 x 90 pounds

Seated Machine Calf Raises
3 x 24 x 115 pounds

Standing Calf Raises
3 x 24 x body weight

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]

Crazy Eights

Friday, August 17, 2012

Body Weight: 158.0 Pounds

Crazy Eights

Back, Shoulders and Biceps

Body Weight Pull Ups
3 x 8 x 158 pounds

Machine Lat Pull Down
3 x 8 x 150 pounds

Machine Low Row
3 x 8 x 160 pounds

Military Press
3 x 8 x 70 pound fixed barbell

Bench Lat Pulls
3 x 8 x 65 pound dumb bell

Dumb Bell Bicep Curls
3 x 8 x 30 pound dumb bells

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]

Advice for Seniors

Friday, August 24, 2012

Body Weight: 158.8 Pounds

Advice for us older athletes: I began having sinus problems several weeks ago. I decided to self-medicate with cough drops, honey, Vicks and an over-the-counter sinus medication. Yesterday, after suffering and showing no improvement for a month, and missing a day's work, I finally went to the doctor. After an examination and blood draw to see what's going on, I do have a sinus infection that has dug in. The doc gave me a steroid shot (ha, me on steroids), prescription cough medicine and an antibiotic. I'm already feeling better and am on the road to recovery. Lesson learned is, especially if you are older, if you are ailing, don't wait to seek treatment and don't try to self-medicate.

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]

Crazy Eights

Monday August 27, 2012

Body Weight: 158.4 Pounds.

I'm training in a non-contest prep, normal off-season maintenance mode so my training weight loads are fairly constant week-to-week.

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 50 pound dumb bells

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

Flat Bench Dumb Bell Flies
3 x 8 x 45 pound dumb bells

Machine Bench Press
3 x 8 x 175 pounds

Machine Cable Flies
3 x 8 x 80 pounds

V-Bar Triceps Press Down
3 x 8 x 60 pounds

Flat Bar Triceps Press Down
3 x 8 x 60 pounds

Rope Triceps Pull Down
3 x 8 x 50 pounds

Crunches
2 x 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]

Dirty Dozen's

Wednesday, August 29, 2012

Body Weight: 155.8 Pounds

Dirty Dozens

After a couple of warm up sets on lower weights, we did three set of 12-reps of several legs and calves exercises.

Legs, Calves and Abs

Machine Leg Press
3 x 12 x 350 pounds

Hack Squats
3 x 12 x 135 pounds

Machine Leg Curls
3 x 12 x 130 pounds

Machine Leg Extensions
3 x 12 x 130 pounds

Machine Adductors
3 x 12 x 90 pounds

Machine Abductors
3 x 12 x 90 pounds

Seated Machine Calf Raises
3 x 24 x 115 pounds

Standing Calf Raises
3 x 24 x body weight

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]

Crazy Eights

Friday, August 31, 2012

Body Weight: 157.0 Pounds

Crazy Eights

Back, Shoulders and Biceps

Body Weight Pull Ups
3 x 8 x 157 pounds

Machine Lat Pull Down
3 x 8 x 150 pounds

Machine Low Row
3 x 8 x 160 pounds

Military Press
3 x 8 x 70 pound fixed barbell

Bench Lat Pulls
3 x 8 x 65 pound dumb bell

Dumb Bell Bicep Curls
3 x 8 x 30 pound dumb bells

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]

Crazy Eights

Monday September 3, 2012

Body Weight: 157.2 Pounds. Looking to be at 150 pounds by September 20, when I leave for my vacation in England.

I'm training in a non-contest prep, normal off-season maintenance mode so my training weight loads are fairly constant week-to-week.

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 50 pound dumb bells

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

Flat Bench Dumb Bell Flies
3 x 8 x 45 pound dumb bells

Machine Bench Press
3 x 8 x 175 pounds

Machine Cable Flies
3 x 8 x 80 pounds

V-Bar Triceps Press Down
3 x 8 x 60 pounds

Flat Bar Triceps Press Down
3 x 8 x 60 pounds

Rope Triceps Pull Down
3 x 8 x 50 pounds

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]

Dirty Dozen's

Wednesday, September 5, 2012

Body Weight: 155.8 Pounds

Dirty Dozens

After a couple of warm up sets on lower weights, we did two sets of 12-reps of several legs and three sets of 12 calves exercises.

Legs, Calves and Abs

Machine Leg Press
2 x 12 x 350 pounds

Hack Squats
2 x 12 x 135 pounds

Machine Leg Curls
2 x 12 x 130 pounds

Machine Leg Extensions
2 x 12 x 130 pounds

Machine Adductors
2 x 12 x 90 pounds

Machine Abductors
2 x 12 x 90 pounds

Seated Machine Calf Raises
3 x 24 x 115 pounds

Standing Calf Raises
3 x 24 x body weight

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]

Crazy Eights

Friday, September 7, 2012

Body Weight: 155 Pounds

Crazy Eights

Back, Shoulders and Biceps

Body Weight Pull Ups
3 x 8 x 155 pounds

Machine Lat Pull Down
3 x 8 x 155 pounds

Machine Low Row
3 x 8 x 165 pounds

Military Press
3 x 8 x 70 pound fixed barbell

Bench Lat Pulls
3 x 8 x 65 pound dumb bell

Dumb Bell Bicep Curls
3 x 8 x 30 pound dumb bells

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]

20 Somethings Endurance Training

Wednesday, September 12, 2012

Body Weight: 155.6 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 120 pounds

Machine Adductors
1 x 20 x 90 pounds

Machine Abductors
1 x 20 x 90 pounds

Seated Machine Calf Raises
3 x 25 x 100 pounds

Standing Calf Raises
3 x 25 x body weight

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]

Bummer

Friday, September 14, 2012

Body Weight: 156.0 Pounds

Bummer.

I have a touch of bronchitis and the antibiotics the doctor has me on will not let me weight train until I complete the ten days of doses. The doctor said this particular antibiotic could cause tendon damage if I do any weight training. It's a good thing I'm leaving for England for 10 days next week. I do not plan on visiting any gyms while I am in England.

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]

Update

Monday, September 17, 2012

Body Weight: 157.0 Pounds

I had a great time acting as Master of Ceremonies for the 2012 NGA Georgia Natural Bodybuilding, Figure and Bikini Championships in Newnan, Georgia on Saturday. It was a fun show, the first annual NGA Georgia contest where everyone had a good time.

I'm continuing laying off of weight training as I recover from a case of bronchitis. Doctor's orders. My personal training clients are picking their own weights from the racks as I watch and coach their lifts. That's a change...

Getting ready to leave for England on Thursday for a 10-day vacation. Looking forward to a great trip.

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]

Update

Wednesday, September 19, 2012

Body Weight: 157.0 Pounds

Bags packed, currency exchanged, reservations confirmed. My wife and I are leaving for England for vacation tomorrow and will return home on Sunday, September 30th

I'll begin serious weight training on Monday, October 1 with the goal of returning to my contest physique form by the end of the year.

I will resume posting my journal on Monday.

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]

I'm Back!

Tuesday, October 2, 2012

Body Weight: 156.6 Pounds

We arrived in Birmingham, Alabama from London, England late Sunday night. My wife and I enjoyed ten eventful days in the south of England and in London. I spent Monday at work catching up with business and preparing the end-of-the-month payroll for my personal trainers at the Y. I have fully recovered by my bronchitis and resumed my weight training with a good chest and triceps workout. I'm back on track and ready to start a vigorous weight-training regimen that will take me to the end of the year and give me a great start for 2013.

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]

Widow-Maker Power Workout

Saturday, October 6, 2012

Body Weight: 156.0 Pounds

I dusted off and resurrected an old plan that I have worked from time-to-time called The Widow Maker. My PT clients and I will follow this plan for the next four-six weeks. We did the Back and Biceps workout (Day 3) on Wednesday and Legs and Calves (Day 2) on Friday. We will do Chest, Shoulders and Triceps (Day 1) on Monday. We are all sore from the first two workouts.

Widow-Maker Power Workout – A Strength Gaining Plan

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

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

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

The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise

Stretch the working muscle between sets for 20-30 seconds.


Day 1:

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

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

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

Heavy Laterals – 3 x 8

Press Down – 4 x 10

Decline Dumbbell Extensions - 4 X 8


Day 2:

Leg Press – 6 x 6, 1 X 40

Squats – 6 x 6, 1 X 30

Hack Squat – 6 x 6, 1 X 20

Leg Curls– 5 x 8

Leg Extensions – 4 x 10


Day 3:

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

Medium Grip Pull Down – 6 x 6, 1 X 20

Dead Lifts – 6 x 6, 1 X 30

Barbell Curls – 4 x 6

Preacher Curls – 4 x 10


Day 4:

Lunges - 6 X 6, 1 X 20

Seated Leg Curls - 6 x 6

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

Dumbbell Stiff Leg Dead Lifts - 6 X 6

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


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

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


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]

Widow-Maker Power Workout

Monday, October 8, 2012

Body Weight: 156.0 Pounds

Widow-Maker Power Workout – A Strength Gaining Plan

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

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

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

The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise

Stretch the working muscle between sets for 20-30 seconds.


Day 1:

Incline Bench Dumbbell Press, 35 pound dumb bells, 6 x 6, 1 X 20

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

High Pulls (wide grip upright row, but you pull to the forehead), 50 pound bar bell, 4 x 4

Heavy Laterals, 17.5 pound dumb bells, 3 x 8

Press Down, 60 pounds, 4 x 10

Decline Dumbbell Extensions, 20 pound dumb bells, 4 X 8


Abs

100 slow, hard crunches


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

 

[BBB]

Old Navy,

You've been on this program for quite a while. Are you planning on an overall evaluation anytime soon?

 

[Old Navy]

Old Navy,

You've been on this program for quite a while. Are you planning on an overall evaluation anytime soon?

I just started a new workout program this week. If you are asking about my supplements, I continue to use the AAEFX stack with great success. I am strong, I have high energy and good recovery. I especially like the NF-PRO 100% Pro Grade Protein, the Chocolate. Remember, I am 69 years-old. I'm not going to grow a lot of new muscle. My goal is to keep what I have and continue to be healthy and strong.

Old Navy

 

[Old Navy]

Widow-Maker Power Workout

Wednesday, October 10, 2012

Body Weight: 156.0 Pounds

I dusted off and resurrected an old plan that I have worked from time-to-time called The Widow Maker. My PT clients and I will follow this plan for the next four-six weeks.

Widow-Maker Power Workout – A Strength Gaining Plan

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

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

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

The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise

Stretch the working muscle between sets for 20-30 seconds.


Day 4: Legs and Calves

Lunges, 75 pounds, 6 X 6, 1 X 20

Seated Leg Curls, 80 pounds, 6 x 6

Wide stance Squats (feet out wide, toes pointed out), 100 pounds, 6 X 6, 1 X 50

Dumbbell Stiff Leg Dead Lifts, 30 pound dumb bells, 6 X 6

Step Ups (Step up, one leg at a time, on a high bench or aerobic step), body weight 6 X 6 each leg


Calves:

3 x 25 sitting and 3 x 25 standing

Abs:

100 hard, slow crunches



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

 

[bigguyn10ec]

Very detailed log.

 

[Old Navy]

Very detailed log.

Thanks. I am a retired U.S. Navy Captain. I wrote my share of Navy Logs and know the drill. Regards, Old Navy

 

[bigguyn10ec]

Wished I would have seen this long time ago.

Also thank you for your service and duties. I support all serving and previous military. THANK YOU SOLDER.

 

[BBB]

I just started a new workout program this week. If you are asking about my supplements, I continue to use the AAEFX stack with great success. I am strong, I have high energy and good recovery. I especially like the NF-PRO 100% Pro Grade Protein, the Chocolate. Remember, I am 69 years-old. I'm not going to grow a lot of new muscle. My goal is to keep what I have and continue to be healthy and strong.

Old Navy

If your hormones are properly balanced you can grow at any age.

 

[Old Navy]

If your hormones are properly balanced you can grow at any age.

Of course you are correct. I entered my first bodybuilding competition in 2005 (NPC Northern Kentucky). I weighed around 138 and my body fat was around 8% (didn't know what I was doing yet). My 40th show last April, I was 148 and my body fat was around 5%. I was 61 the first time and 68 the last time I stepped on stage. I placed last in the Open Men's Bantam Weight Class at my first show and won the Men's Open Lightweight Class at my last show.

My Avitar on this site is from my last show.

Old Navy

 

[Old Navy]

Widow-Maker Power Workout

Friday, October 12, 2012

Body Weight: 156.8 Pounds

I dusted off and resurrected an old plan that I have worked from time-to-time called The Widow Maker. My PT clients and I will follow this plan for the next four-six weeks. Today we did Day 3, Back and Biceps.

Widow-Maker Power Workout – A Strength Gaining Plan

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

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

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

The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise

Stretch the working muscle between sets for 20-30 seconds.

Day 3, Back and Biceps:

Reverse Grip Barbell Row, 60 pound fixed barbell, 6 x 6 and 1 x 20

Medium Grip Pull Down, 100 pounds, 6 x 6 and 85 pounds, 1 x 20 (couldn't do 100 pounds)

Dead Lifts, 125 pounds, 6 x 6 and 1 x 30 (tough)

Barbell Curls, 50 pounds fixed barbell, 4 x 6 (good form, done slowly)

Dumb Bell Curls, 20 pound dumb bells, 4 x 10

Abs:

100 hard, slow crunches

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]

Widow-Maker Power Workout

Monday, October 15, 2012

Body Weight: 158.0 Pounds (Bad weekend for eating)

Widow-Maker Power Workout - A Strength Gaining Plan

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

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

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

The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise

Stretch the working muscle between sets for 20-30 seconds.


Day 1:

Incline Bench Dumbbell Press, 45 pound dumb bells, 6 x 6, 1 X 20 (35 pound dumb bells)

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

High Pulls (wide grip upright row, but you pull to the forehead), 60 pound bar bell, 4 x 4

Heavy Laterals, 20 pound dumb bells, 3 x 8

Press Down, 60 pounds, 4 x 10 (four different triceps exercises)

Decline Dumbbell Extensions, 20 pound dumb bells, 4 X 8


Abs

100 slow, hard crunches


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

 

[BBB]

You're still a kid. I workout (from time to time) with a 72 year old power house. This guy didn't start lifting until he was in his early 50's. He began at at 172 lbs and is now weighs around 205 and he's a stud man. He's an endo and a power lifter. I'm guessing his body fat at 12-13%. He can lift around 1200 lbs (total) on all three power lifts. He is on TRT however.

 

[Old Navy]

You're still a kid. I workout (from time to time) with a 72 year old power house. This guy didn't start lifting until he was in his early 50's. He began at at 172 lbs and is now weighs around 205 and he's a stud man. He's an endo and a power lifter. I'm guessing his body fat at 12-13%. He can lift around 1200 lbs (total) on all three power lifts. He is on TRT however.

You are right. I won't be 70 until next April. Your guy is a freak (meant in the best way).

Old Navy

 

[Old Navy]

Widow-Maker Power Workout

Saturday, October 20, 20126

Body Weight: 154.6 Pounds

For the past week, I have been up to my elbows working on my personal training department revenue and expense budget for 2013. I have also helped install new fitness equipment that arrived at my YMCA branch on Monday. Although I did the Widow Maker Power Workout on Wednesday and Friday, I didn't have time to post a complete log. My budget is done and the equipment is installed. I will post my usual log on Monday.

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]

Widow-Maker Power Workout

Monday, October 22, 2012

Body Weight: 156.0 Pounds

Widow-Maker Power Workout - A Strength Gaining Plan

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

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

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

The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise

Stretch the working muscle between sets for 20-30 seconds.


Day 1:

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

Flat Bench Dumbbell Press, 55 pound dumb bells, 6 x 6, 1 X 20 (45 pound dumb bells)

High Pulls (wide grip upright row, but you pull to the forehead), 60 pound bar bell, 4 x 4

Heavy Laterals, 20 pound dumb bells, 3 x 8

Press Down, 60 pounds, 4 x 10 (four different triceps exercises)

Decline Dumbbell Extensions, 20 pound dumb bells, 4 X 8


Abs

100 slow, hard crunches


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]

Widow-Maker Power Workout

Wednesday, October 24, 2012

Body Weight: 156.2 Pounds

Widow-Maker Power Workout – A Strength Gaining Plan

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

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

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

The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise

Stretch the working muscle between sets for 20-30 seconds.


Day 4: Legs and Calves

Lunges, 75 pounds, 6 X 6, 1 X 20

Seated Leg Curls, 80 pounds, 6 x 6

Wide stance Squats (feet out wide, toes pointed out), 100 pounds, 6 X 6, 1 X 50

Dumbbell Stiff Leg Dead Lifts, 30 pound dumb bells, 6 X 6

Step Ups (Step up, one leg at a time, on a high bench or aerobic step), body weight 6 X 6 each leg


Calves:

3 x 25 sitting and 3 x 25 standing

Abs:

100 hard, slow crunches

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]

Crazy Eights

Friday, October 26, 2012

Body Weight: 156.2 Pounds

My training partner and I decided to take a day off from the Widow Maker Power Workout and instead did a Crazy Eights session.

Back, Shoulders and Biceps

Body Weight Pull Ups
3 x 8 x 156.2 pounds

Machine Lat Pull Down
3 x 8 x 155 pounds

Machine Low Row
3 x 8 x 165 pounds

Military Press
3 x 8 x 70 pound fixed barbell

Bench Lat Pulls
3 x 8 x 65 pound dumb bell

Dumb Bell Bicep Curls
3 x 8 x 30 pound dumb bells

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

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