bigguyn10ec
Active member
Interested in the supps you run. Great log. You are a beast
Old Navy's Quest to be Bigger, Badder & Better in 2010
- Thread starter Old Navy
- Start date
Old Navy
Registered User
Thanks. I'm lucky because I work full-time in a gym as the Fitness Director for the Y. It gives me a lot of opportunities to work out.
Old Navy
Old Navy
Registered User
Widow-Maker Power Workout
Wednesday, October 31, 2012
Body Weight: 156.6 Pounds
Widow-Maker Power Workout - A Strength Gaining Plan
I had planned to end this program this week, but all of my clients like it and want me to continue coaching the Widow Maker workout for a few more weeks.
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
Wednesday, October 31, 2012
Body Weight: 156.6 Pounds
Widow-Maker Power Workout - A Strength Gaining Plan
I had planned to end this program this week, but all of my clients like it and want me to continue coaching the Widow Maker workout for a few more weeks.
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
Registered User
Widow-Maker Power Workout
Friday, November 2, 2012
Body Weight: 157.0 Pounds
Widow-Maker Power Workout – A Strength Gaining Plan
Back and Biceps:
Reverse Grip Barbell Row, 70 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
Dead Lifts, 125 pounds, 6 x 6 and 1 x 30
Barbell Curls, 50 pounds fixed barbell, 4 x 6 (good form, done slowly)
Dumb Bell Curls, 25 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
Friday, November 2, 2012
Body Weight: 157.0 Pounds
Widow-Maker Power Workout – A Strength Gaining Plan
Back and Biceps:
Reverse Grip Barbell Row, 70 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
Dead Lifts, 125 pounds, 6 x 6 and 1 x 30
Barbell Curls, 50 pounds fixed barbell, 4 x 6 (good form, done slowly)
Dumb Bell Curls, 25 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
Registered User
Dirty Dozen's
Wednesday, November 7, 2012
Body Weight: 158.0 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
Wednesday, November 7, 2012
Body Weight: 158.0 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
Registered User
Crazy Eights
Monday, November 12, 2012
Body Weight: 159.0 Pounds
I had a great time as the Master of Ceremonies for the 2012 NGA Pro Universe, NGA National and NGA Florida Natural Championships on Saturday in Coral Springs, Florida. Of the 100 athletes entered, seven were from Italy, one was from France and one was from Canada. The rest, Americans, came from Georgia, Alabama, Florida, Utah, New York, New Jersey, New Hampshire and several other states. This was a very good competition.
My training partner wanted to do a back, shoulders and biceps workout so we did Crazy Eights.
Back, Shoulders and Biceps
Body Weight Pull Ups
3 x 8 x 159.0 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
Monday, November 12, 2012
Body Weight: 159.0 Pounds
I had a great time as the Master of Ceremonies for the 2012 NGA Pro Universe, NGA National and NGA Florida Natural Championships on Saturday in Coral Springs, Florida. Of the 100 athletes entered, seven were from Italy, one was from France and one was from Canada. The rest, Americans, came from Georgia, Alabama, Florida, Utah, New York, New Jersey, New Hampshire and several other states. This was a very good competition.
My training partner wanted to do a back, shoulders and biceps workout so we did Crazy Eights.
Back, Shoulders and Biceps
Body Weight Pull Ups
3 x 8 x 159.0 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
Registered User
Widow-Maker Power Workout
Friday, November 16, 2012
Body Weight: 158.0 Pounds
Widow-Maker Power Workout - A Strength Gaining Plan
Chest and Triceps
Incline Bench Dumbbell Press, 50 pound dumb bells, 6 x 6, 1 X 20 (45 pound dumb bells)
Flat Bench Dumbbell Press, 60 pound dumb bells, 6 x 6, 1 X 20 (50 pound dumb bells)
High Pulls (wide grip upright row, but you pull to the forehead), 70 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, 25 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
Friday, November 16, 2012
Body Weight: 158.0 Pounds
Widow-Maker Power Workout - A Strength Gaining Plan
Chest and Triceps
Incline Bench Dumbbell Press, 50 pound dumb bells, 6 x 6, 1 X 20 (45 pound dumb bells)
Flat Bench Dumbbell Press, 60 pound dumb bells, 6 x 6, 1 X 20 (50 pound dumb bells)
High Pulls (wide grip upright row, but you pull to the forehead), 70 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, 25 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
Registered User
Dirty Dozen's
Wednesday, November 21, 2012
Body Weight: 158.4 Pounds
I didn't have the time to post my workout on Monday when we did a Back and Biceps Widow Maker Power Workout, but here is today's effort:
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
Wednesday, November 21, 2012
Body Weight: 158.4 Pounds
I didn't have the time to post my workout on Monday when we did a Back and Biceps Widow Maker Power Workout, but here is today's effort:
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
Registered User
Widow-Maker Power Workout
Monday, November 26, 2012
Body Weight: 159.0 Pounds
Widow-Maker Power Workout - A Strength Gaining Plan
Chest and Triceps
Incline Bench Dumbbell Press, 55 pound dumb bells, 6 x 6, 1 X 20 (50 pound dumb bells) Tough Exercise
Flat Bench Dumbbell Press, 60 pound dumb bells, 6 x 6, 1 X 20 (55 pound dumb bells) Tough Exercise
High Pulls (wide grip upright row, but you pull to the forehead), 70 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, 25 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
Monday, November 26, 2012
Body Weight: 159.0 Pounds
Widow-Maker Power Workout - A Strength Gaining Plan
Chest and Triceps
Incline Bench Dumbbell Press, 55 pound dumb bells, 6 x 6, 1 X 20 (50 pound dumb bells) Tough Exercise
Flat Bench Dumbbell Press, 60 pound dumb bells, 6 x 6, 1 X 20 (55 pound dumb bells) Tough Exercise
High Pulls (wide grip upright row, but you pull to the forehead), 70 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, 25 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
bigguyn10ec
Active member
U not here alone. Still watching
Old Navy
Registered User
Glad to know that. Thanks, Old Navy
Old Navy
Registered User
Dirty Dozen's
Wednesday, November 28, 2012
Body Weight: 158.8 Pounds
Legs, Calves and Abs, 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 24 reps of calves exercises.
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
Wednesday, November 28, 2012
Body Weight: 158.8 Pounds
Legs, Calves and Abs, 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 24 reps of calves exercises.
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
Registered User
Widow-Maker Power Workout
Wednesday, December 5, 2012
Body Weight: 159.4 Pounds
Widow-Maker Power Workout - A Strength Gaining Plan
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
Wednesday, December 5, 2012
Body Weight: 159.4 Pounds
Widow-Maker Power Workout - A Strength Gaining Plan
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
Registered User
Crazy Eights
Friday, December 7, 2012
Body Weight: 160.0 Pounds
Crazy Eights
Back, Shoulders and Biceps
Body Weight Pull Ups
3 x 8 x 160.0 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
Friday, December 7, 2012
Body Weight: 160.0 Pounds
Crazy Eights
Back, Shoulders and Biceps
Body Weight Pull Ups
3 x 8 x 160.0 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
Registered User
Crazy Eights
Friday, December 14, 2012
Body Weight: 159.4 Pounds
On Monday and Wednesday, I worked out with my training partner doing Chest and Triceps on Monday and Legs and Calves on Wednesday. This is a very busy time at the Y where I work as the Fitness Director and I didn't have time to post my workouts. Here is today's training.
Crazy Eights
Back, Shoulders and Biceps
Body Weight Pull Ups
3 x 8 x 159.4 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
Friday, December 14, 2012
Body Weight: 159.4 Pounds
On Monday and Wednesday, I worked out with my training partner doing Chest and Triceps on Monday and Legs and Calves on Wednesday. This is a very busy time at the Y where I work as the Fitness Director and I didn't have time to post my workouts. Here is today's training.
Crazy Eights
Back, Shoulders and Biceps
Body Weight Pull Ups
3 x 8 x 159.4 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
Registered User
Crazy Eights
Friday, December 21, 2012
Body Weight: 160 Pounds
I spent the week trying to say NO THANK YOU! to all the offerings of candy and cookies that members brought to the Y for the staff. I wasn't very successful saying No and managed to consume my share of the treats. I did manage to do three strong Crazy Eights workouts on Monday, Wednesday and Friday.
I will become a "Resolutioner" after January 1st when I will begin working towards my goal of shedding my 10 off-season added pounds in order to get back into contest shape by my 70th birthday on April 28th.
Merry Christmas, Friends.
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
Friday, December 21, 2012
Body Weight: 160 Pounds
I spent the week trying to say NO THANK YOU! to all the offerings of candy and cookies that members brought to the Y for the staff. I wasn't very successful saying No and managed to consume my share of the treats. I did manage to do three strong Crazy Eights workouts on Monday, Wednesday and Friday.
I will become a "Resolutioner" after January 1st when I will begin working towards my goal of shedding my 10 off-season added pounds in order to get back into contest shape by my 70th birthday on April 28th.
Merry Christmas, Friends.
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
Active member
good that you can turn that stuff down.
Old Navy
Registered User
Should have turned more of it down. LOL
Old Navy
Registered User
Recovery
Friday, December 28, 2012
Body Weight: 162 Pounds
It seems the older I get the less my immune system keeps me well. This week I have been suffering from a sinus infection and a case of bronchitis. I went to my doctor yesterday for a chest and sinus xray and two shots in the butt, one of which hurt like hell. I'm also on an antibiotic and cough medicine. The good news is I have stopped coughing and I'm on the fast track to recovery. I'm on vacation this week, but did come in today to train a client and will train a couple more on Saturday morning. I don't like to not be there for my personal training clients.
Getting ready to make my 'famous' black-eyed peas for New Years. Happy New Year, Friends.
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
Friday, December 28, 2012
Body Weight: 162 Pounds
It seems the older I get the less my immune system keeps me well. This week I have been suffering from a sinus infection and a case of bronchitis. I went to my doctor yesterday for a chest and sinus xray and two shots in the butt, one of which hurt like hell. I'm also on an antibiotic and cough medicine. The good news is I have stopped coughing and I'm on the fast track to recovery. I'm on vacation this week, but did come in today to train a client and will train a couple more on Saturday morning. I don't like to not be there for my personal training clients.
Getting ready to make my 'famous' black-eyed peas for New Years. Happy New Year, Friends.
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
Registered User
Dirty Dozen's
Monday, January 7, 2013
Body Weight: 160.0 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.
Dirty Dozens-Chest and Triceps.
Incline Bench Dumb Bell Press
3 x 12 x 40 pound dumb bells
Flat Bench Dumb Bell Press
3 x 12 x 45 pound dumb bells
Flat Bench Dumb Bell Flies
3 x 12 x 30 pound dumb bells
Machine Bench Press
3 x 12 x 175 pounds
Machine Cable Flies
3 x 12 x 30 pounds
V-Bar Triceps Press Down
3 x 12 x 50 pounds
Flat Bar Triceps Press Down
3 x 12 x 55 pounds
Rope Triceps Pull Down
3 x 12 x 40 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
Monday, January 7, 2013
Body Weight: 160.0 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.
Dirty Dozens-Chest and Triceps.
Incline Bench Dumb Bell Press
3 x 12 x 40 pound dumb bells
Flat Bench Dumb Bell Press
3 x 12 x 45 pound dumb bells
Flat Bench Dumb Bell Flies
3 x 12 x 30 pound dumb bells
Machine Bench Press
3 x 12 x 175 pounds
Machine Cable Flies
3 x 12 x 30 pounds
V-Bar Triceps Press Down
3 x 12 x 50 pounds
Flat Bar Triceps Press Down
3 x 12 x 55 pounds
Rope Triceps Pull Down
3 x 12 x 40 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
Registered User
Dirty Dozen's
Wednesday, January 9, 2013
Body Weight: 158.0 Pounds
Legs, Calves and Abs, Dirty Dozen's
After a couple of warm up sets on lower weights, we did two sets of 12-reps of several legs and three sets of 24 reps of calves exercises.
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
Wednesday, January 9, 2013
Body Weight: 158.0 Pounds
Legs, Calves and Abs, Dirty Dozen's
After a couple of warm up sets on lower weights, we did two sets of 12-reps of several legs and three sets of 24 reps of calves exercises.
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
Registered User
Escalation Density Training (EDT)
Friday, January 11, 2013
Body Weight: 159.0 Pounds
Today I introduced Escalation Density Training (EDT) to my personal training clients. I will be doing the same workouts with my training partner.
Escalation Density Training-A Six-Week Workout Plan
EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Escalation Density Training (EDT) with HITT Cardio
Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.
Procedure
• Each workout consists of three 15-minute time frames separated by a short (5 minute) rest period. In each time frame, you perform two exercises, for a total of 6 exercises per workout.
• In each time frame, the two exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.
• After warming up the first 2 exercises, select a load that approximates a 10-12 RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.
• Sets, reps, and rest intervals: Generally, most athletes find it more effective to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to less reps per set and longer rests as fatigue accumulates. For example, begin by performing sets of 8 with very short (15-20 second) rests. As you begin to fatigue, increase your rest intervals as you drop down to sets of 6, then 4, and as the 15-minute time limit approaches, crank out a few singles in an effort of accomplish as many repetitions as possible in 15 minutes.
NOTE: Do not perform early sets to failure, or even near failure. Do 70% or so of what is possible (e.g., 8 reps with a 12-RM weight) at the beginning of the time frame. As the time limit approaches, work at or near failure as you attempt to break your rep record.
• Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. Apply the 20/5 rule: as soon as you can increase the total number of reps by 20% or more, start the next workout withy 5% more weight and start over.
That's essentially EDT. No pre-ordained numbers of sets, reps, or rest periods. It's entirely up to you. Your job is to complete the 15-minute work period, and then improve on it the next time. Oh, and be ready to feel some pain.
You will train four days per week using a three way split and rotate in order.
Example:
Day #1 workout A
Day #2 workout B
Day #3 workout C
Day #4 workout A
The following week start where you left off with workout B and repeat the cycle:
Day #1 workout B
Day #2 workout C
Day #3 workout A
Day # 4 workout B
Workout A: Chest & Back
First 15-minute time limit
A1- Incline bench dumb bell press
A2- Medium grip pull down
(5-minute rest)
Second 15-minute time limit
B1- Flat bench dumb bell press
B2- Seated cable rows
(5-minute rest)
Third 15-minute time limit
C1- Machine Chest Press
C2- Bent over dumb bell rows
(5-minute rest)
Workout B: Legs
First 15-minutes time limit
A1- Machine leg press
A2- Prone or seated leg curl
(5-minutes rest)
Second 15-minutes time limit
B1- Leg extensions
B2- Dumb bell lunges
(5-minutes rest)
Third 15-minutes time limit
C1-Seated calve raises
C2- Standing calve raises
(5-minutes rest)
Workout C: Arms and Delts
First 15-minutes time limit
A1- Standing or seated dumb bell curls
A2- Standing or seated dumb bell shoulder extensions
(5-minutes rest)
Second 15-minute time limit
B1- Preacher curls (or bar bell curls)
B2- Triceps press downs
(5-minutes rest)
Third 15-minutes time limit
C1- Standing or seated dumb bell lateral raises
C2- Bent over dumb bell lateral raise
(5-minutes rest)
Do cardio five days per week.
On Monday, Wednesday and Friday, do moderate cardio after EDT (if possible) for 30 minutes.
On Tuesday and Thursday, Do a HITT session on a stationary bike, stair master, inclined treadmill or jump rope.
After every EDT session do 100 slow and 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
Friday, January 11, 2013
Body Weight: 159.0 Pounds
Today I introduced Escalation Density Training (EDT) to my personal training clients. I will be doing the same workouts with my training partner.
Escalation Density Training-A Six-Week Workout Plan
EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Escalation Density Training (EDT) with HITT Cardio
Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.
Procedure
• Each workout consists of three 15-minute time frames separated by a short (5 minute) rest period. In each time frame, you perform two exercises, for a total of 6 exercises per workout.
• In each time frame, the two exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.
• After warming up the first 2 exercises, select a load that approximates a 10-12 RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.
• Sets, reps, and rest intervals: Generally, most athletes find it more effective to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to less reps per set and longer rests as fatigue accumulates. For example, begin by performing sets of 8 with very short (15-20 second) rests. As you begin to fatigue, increase your rest intervals as you drop down to sets of 6, then 4, and as the 15-minute time limit approaches, crank out a few singles in an effort of accomplish as many repetitions as possible in 15 minutes.
NOTE: Do not perform early sets to failure, or even near failure. Do 70% or so of what is possible (e.g., 8 reps with a 12-RM weight) at the beginning of the time frame. As the time limit approaches, work at or near failure as you attempt to break your rep record.
• Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. Apply the 20/5 rule: as soon as you can increase the total number of reps by 20% or more, start the next workout withy 5% more weight and start over.
That's essentially EDT. No pre-ordained numbers of sets, reps, or rest periods. It's entirely up to you. Your job is to complete the 15-minute work period, and then improve on it the next time. Oh, and be ready to feel some pain.
You will train four days per week using a three way split and rotate in order.
Example:
Day #1 workout A
Day #2 workout B
Day #3 workout C
Day #4 workout A
The following week start where you left off with workout B and repeat the cycle:
Day #1 workout B
Day #2 workout C
Day #3 workout A
Day # 4 workout B
Workout A: Chest & Back
First 15-minute time limit
A1- Incline bench dumb bell press
A2- Medium grip pull down
(5-minute rest)
Second 15-minute time limit
B1- Flat bench dumb bell press
B2- Seated cable rows
(5-minute rest)
Third 15-minute time limit
C1- Machine Chest Press
C2- Bent over dumb bell rows
(5-minute rest)
Workout B: Legs
First 15-minutes time limit
A1- Machine leg press
A2- Prone or seated leg curl
(5-minutes rest)
Second 15-minutes time limit
B1- Leg extensions
B2- Dumb bell lunges
(5-minutes rest)
Third 15-minutes time limit
C1-Seated calve raises
C2- Standing calve raises
(5-minutes rest)
Workout C: Arms and Delts
First 15-minutes time limit
A1- Standing or seated dumb bell curls
A2- Standing or seated dumb bell shoulder extensions
(5-minutes rest)
Second 15-minute time limit
B1- Preacher curls (or bar bell curls)
B2- Triceps press downs
(5-minutes rest)
Third 15-minutes time limit
C1- Standing or seated dumb bell lateral raises
C2- Bent over dumb bell lateral raise
(5-minutes rest)
Do cardio five days per week.
On Monday, Wednesday and Friday, do moderate cardio after EDT (if possible) for 30 minutes.
On Tuesday and Thursday, Do a HITT session on a stationary bike, stair master, inclined treadmill or jump rope.
After every EDT session do 100 slow and 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
Registered User
Escalation Density Training (EDT)
Friday, January 18, 2013
Body Weight: 158.0 Pounds
This week I introduced Escalation Density Training (EDT) to my personal training clients. I did the same workouts with my training partner.
Escalation Density Training-A Six-Week Workout Plan
EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Escalation Density Training (EDT) with HITT Cardio
Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.
Procedure
• Each workout consists of three 15-minute time frames separated by a short (5 minute) rest period. In each time frame, you perform two exercises, for a total of 6 exercises per workout.
• In each time frame, the two exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.
• After warming up the first 2 exercises, select a load that approximates a 10-12 RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.
• Sets, reps, and rest intervals: Generally, most athletes find it more effective to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to less reps per set and longer rests as fatigue accumulates. For example, begin by performing sets of 8 with very short (15-20 second) rests. As you begin to fatigue, increase your rest intervals as you drop down to sets of 6, then 4, and as the 15-minute time limit approaches, crank out a few singles in an effort of accomplish as many repetitions as possible in 15 minutes.
NOTE: Do not perform early sets to failure, or even near failure. Do 70% or so of what is possible (e.g., 8 reps with a 12-RM weight) at the beginning of the time frame. As the time limit approaches, work at or near failure as you attempt to break your rep record.
• Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. Apply the 20/5 rule: as soon as you can increase the total number of reps by 20% or more, start the next workout withy 5% more weight and start over.
That's essentially EDT. No pre-ordained numbers of sets, reps, or rest periods. It's entirely up to you. Your job is to complete the 15-minute work period, and then improve on it the next time. Oh, and be ready to feel some pain.
After every EDT session do 100 slow and hard crunches
We only did three 12-minute sessions in the hour instead of 15-minutes because we needed to decide what weights we were going to use and set up the equipment. We managed to complete between 10 and 17 eight-rep sets per 12-minute session. All-in-all, it was a good week and my clients and I enjoyed the work.
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
Friday, January 18, 2013
Body Weight: 158.0 Pounds
This week I introduced Escalation Density Training (EDT) to my personal training clients. I did the same workouts with my training partner.
Escalation Density Training-A Six-Week Workout Plan
EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Escalation Density Training (EDT) with HITT Cardio
Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.
Procedure
• Each workout consists of three 15-minute time frames separated by a short (5 minute) rest period. In each time frame, you perform two exercises, for a total of 6 exercises per workout.
• In each time frame, the two exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.
• After warming up the first 2 exercises, select a load that approximates a 10-12 RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.
• Sets, reps, and rest intervals: Generally, most athletes find it more effective to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to less reps per set and longer rests as fatigue accumulates. For example, begin by performing sets of 8 with very short (15-20 second) rests. As you begin to fatigue, increase your rest intervals as you drop down to sets of 6, then 4, and as the 15-minute time limit approaches, crank out a few singles in an effort of accomplish as many repetitions as possible in 15 minutes.
NOTE: Do not perform early sets to failure, or even near failure. Do 70% or so of what is possible (e.g., 8 reps with a 12-RM weight) at the beginning of the time frame. As the time limit approaches, work at or near failure as you attempt to break your rep record.
• Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. Apply the 20/5 rule: as soon as you can increase the total number of reps by 20% or more, start the next workout withy 5% more weight and start over.
That's essentially EDT. No pre-ordained numbers of sets, reps, or rest periods. It's entirely up to you. Your job is to complete the 15-minute work period, and then improve on it the next time. Oh, and be ready to feel some pain.
After every EDT session do 100 slow and hard crunches
We only did three 12-minute sessions in the hour instead of 15-minutes because we needed to decide what weights we were going to use and set up the equipment. We managed to complete between 10 and 17 eight-rep sets per 12-minute session. All-in-all, it was a good week and my clients and I enjoyed the work.
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
Registered User
Escalation Density Training (EDT)
Wednesday, January 23, 2013
Body Weight: 158.4 Pounds
Escalation Density Training-A Six-Week Workout Plan
EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Escalation Density Training (EDT) with HITT Cardio
Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.
Procedure
• Each workout consists of three 15-minute time frames separated by a short (5 minute) rest period. In each time frame, you perform two exercises, for a total of 6 exercises per workout.
• In each time frame, the two exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.
• After warming up the first 2 exercises, select a load that approximates a 10-12 RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.
• Sets, reps, and rest intervals: Generally, most athletes find it more effective to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to less reps per set and longer rests as fatigue accumulates. For example, begin by performing sets of 8 with very short (15-20 second) rests. As you begin to fatigue, increase your rest intervals as you drop down to sets of 6, then 4, and as the 15-minute time limit approaches, crank out a few singles in an effort of accomplish as many repetitions as possible in 15 minutes.
NOTE: Do not perform early sets to failure, or even near failure. Do 70% or so of what is possible (e.g., 8 reps with a 12-RM weight) at the beginning of the time frame. As the time limit approaches, work at or near failure as you attempt to break your rep record.
• Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. Apply the 20/5 rule: as soon as you can increase the total number of reps by 20% or more, start the next workout withy 5% more weight and start over.
That's essentially EDT. No pre-ordained numbers of sets, reps, or rest periods. It's entirely up to you. Your job is to complete the 15-minute work period, and then improve on it the next time. Oh, and be ready to feel some pain.
After every EDT session do 100 slow and hard crunches
The Y was closed on Monday in honor of Martin Luther King so I trained my clients yesterday and today. On Tuesday we did Chest and Back. We kept the weight the same as last week for back, but we upped the chest weight by five pounds. We 12 sets of 8 reps for each of the three 12-minute sessions. Tough but fun. Today we did legs and calves and added five pounds to both body parts and completed the same number of reps and sets as we did last week.
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
Wednesday, January 23, 2013
Body Weight: 158.4 Pounds
Escalation Density Training-A Six-Week Workout Plan
EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Escalation Density Training (EDT) with HITT Cardio
Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.
Procedure
• Each workout consists of three 15-minute time frames separated by a short (5 minute) rest period. In each time frame, you perform two exercises, for a total of 6 exercises per workout.
• In each time frame, the two exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.
• After warming up the first 2 exercises, select a load that approximates a 10-12 RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.
• Sets, reps, and rest intervals: Generally, most athletes find it more effective to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to less reps per set and longer rests as fatigue accumulates. For example, begin by performing sets of 8 with very short (15-20 second) rests. As you begin to fatigue, increase your rest intervals as you drop down to sets of 6, then 4, and as the 15-minute time limit approaches, crank out a few singles in an effort of accomplish as many repetitions as possible in 15 minutes.
NOTE: Do not perform early sets to failure, or even near failure. Do 70% or so of what is possible (e.g., 8 reps with a 12-RM weight) at the beginning of the time frame. As the time limit approaches, work at or near failure as you attempt to break your rep record.
• Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. Apply the 20/5 rule: as soon as you can increase the total number of reps by 20% or more, start the next workout withy 5% more weight and start over.
That's essentially EDT. No pre-ordained numbers of sets, reps, or rest periods. It's entirely up to you. Your job is to complete the 15-minute work period, and then improve on it the next time. Oh, and be ready to feel some pain.
After every EDT session do 100 slow and hard crunches
The Y was closed on Monday in honor of Martin Luther King so I trained my clients yesterday and today. On Tuesday we did Chest and Back. We kept the weight the same as last week for back, but we upped the chest weight by five pounds. We 12 sets of 8 reps for each of the three 12-minute sessions. Tough but fun. Today we did legs and calves and added five pounds to both body parts and completed the same number of reps and sets as we did last week.
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
Registered User
2013 NGA Alabama Natural Open Pro Am, July 13th
Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier
And the
2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic
Saturday, July 13, 2013
2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships
Eligible: Open to all natural amateur athletes who hold a current National Gym Association (NGA) membership card. NGA card ($50.00) can be purchased in advance or at check-in on Friday.
Drug Test: All athletes are required to take a pre-contest drug test on Friday at check-in. Fee for the drug test ($35.00) can be paid in advance or by cash only at check-in.
Location: The competition on Saturday will be held at Homewood High School, 1901 Lakeshore Drive South, Homewood, Alabama 35209. Homewood is located in Birmingham.
Time: Saturday prejudging check-in at 9:30 AM. Prejudging begins at 11:00 AM. Evening Show check-in at 5:00 PM – show begins at 6:00 PM.
Music: Bodybuilders must bring a pre-recorded CD with a maximum of 90-seconds of music for your posing routine. Bikini competitors can bring a pre-recorded CD with a maximum of 75 seconds of music for your evening presentation or you can use house music. Figure competitors and Physique competitors will compete to house music.
Awards: This event is a Tier IV Super Pro Qualifier. An NGA Pro Card will be awarded to the winner of each Men’s and Women’s Open class with at least five athletes competing, making the class a Pro Qualifier. An NGA Masters Pro Card will be awarded to the winner of each Men’s and Women’s Masters Class with at least three athletes competing, making the class a Masters Pro Qualifier.
Trophies: Niels Andersen Sculpture trophies will be awarded to the first five places for each class and Overall winners. Teen, Novice and Physique trophies will be awarded to the first five place winners for each class and Best Poser trophies will be awarded for Men’s and for Women’s Bodybuilding.
Fees: NGA membership card $50.00; One Class $60.00; Each Crossover Class $40.00; Drug Test $35.00 (in advance or cash only at check-in).
Deadline: Entry form and payment by check or money order must be in by July 1, 2013. After July 1, a late fee of $50.00 will be imposed. Promotes have the option not to accept late entries. No walk-on entries will be allowed on the day of the event.
Check-in: All athletes must check-in and take a drug test on Friday, July 12 from 5-8 PM at the Vestavia Express YMCA, 2086 Columbiana Road, Birmingham, AL 35216. 205 823-0144. Bodybuilders must wear their posing suit during the weigh-in.
2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic, Principal Sponsor, All American EFX
Eligible: Open to all natural professional athletes who hold a current National Gym Association (NGA) Master Pro membership card. NGA Open Professional bodybuilders who have reached the age of 40 and NGA Open Professional Figure athletes who have reached the age of 35 can compete in this Master Pro event. NGA Pro card ($70.00) can be purchased in advance or at check-in on Friday. Master Pro Bodybuilders and Master Pro Figure competitors holding Pro Cards from recongized natural (drug testing) federations can also compete in this show as long as they purchase an NGA Master Pro Card.
Drug Test: All Pro athletes are required to take a pre-contest drug test on Friday at check-in. Fee for the drug test ($35.00) can be paid in advance or by cash only at check-in.
Awards: Cash prizes and merchandise will be awarded to the first five places in the Master Pro Bodybuilding Class and the Master Pro Figure Class as follows:
1st Place $500, 2nd Place $400, 3rd Place $300, 4th Place $200, 5th Place $100
Fees: NGA Pro membership card $70.00; Master Pro Class $100; Drug Test $35.00 (in advance or cash only at check-in).
Deadline: Entry form and payment by check or money order must be in by July 1, 2013. After July 1, a late fee of $50.00 will be imposed. Promotes have the option not to accept late entries. No walk-on entries will be allowed on the day of the event.
Contact: Scott Hults 205 901-8520 or John Rossman 205 370-5202
Visit the show's web site for more information and to download an entry form.
Web Site: Invalid Link Removed
Email: [email protected]
Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier
And the
2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic
Saturday, July 13, 2013
2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships
Eligible: Open to all natural amateur athletes who hold a current National Gym Association (NGA) membership card. NGA card ($50.00) can be purchased in advance or at check-in on Friday.
Drug Test: All athletes are required to take a pre-contest drug test on Friday at check-in. Fee for the drug test ($35.00) can be paid in advance or by cash only at check-in.
Location: The competition on Saturday will be held at Homewood High School, 1901 Lakeshore Drive South, Homewood, Alabama 35209. Homewood is located in Birmingham.
Time: Saturday prejudging check-in at 9:30 AM. Prejudging begins at 11:00 AM. Evening Show check-in at 5:00 PM – show begins at 6:00 PM.
Music: Bodybuilders must bring a pre-recorded CD with a maximum of 90-seconds of music for your posing routine. Bikini competitors can bring a pre-recorded CD with a maximum of 75 seconds of music for your evening presentation or you can use house music. Figure competitors and Physique competitors will compete to house music.
Awards: This event is a Tier IV Super Pro Qualifier. An NGA Pro Card will be awarded to the winner of each Men’s and Women’s Open class with at least five athletes competing, making the class a Pro Qualifier. An NGA Masters Pro Card will be awarded to the winner of each Men’s and Women’s Masters Class with at least three athletes competing, making the class a Masters Pro Qualifier.
Trophies: Niels Andersen Sculpture trophies will be awarded to the first five places for each class and Overall winners. Teen, Novice and Physique trophies will be awarded to the first five place winners for each class and Best Poser trophies will be awarded for Men’s and for Women’s Bodybuilding.
Fees: NGA membership card $50.00; One Class $60.00; Each Crossover Class $40.00; Drug Test $35.00 (in advance or cash only at check-in).
Deadline: Entry form and payment by check or money order must be in by July 1, 2013. After July 1, a late fee of $50.00 will be imposed. Promotes have the option not to accept late entries. No walk-on entries will be allowed on the day of the event.
Check-in: All athletes must check-in and take a drug test on Friday, July 12 from 5-8 PM at the Vestavia Express YMCA, 2086 Columbiana Road, Birmingham, AL 35216. 205 823-0144. Bodybuilders must wear their posing suit during the weigh-in.
2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic, Principal Sponsor, All American EFX
Eligible: Open to all natural professional athletes who hold a current National Gym Association (NGA) Master Pro membership card. NGA Open Professional bodybuilders who have reached the age of 40 and NGA Open Professional Figure athletes who have reached the age of 35 can compete in this Master Pro event. NGA Pro card ($70.00) can be purchased in advance or at check-in on Friday. Master Pro Bodybuilders and Master Pro Figure competitors holding Pro Cards from recongized natural (drug testing) federations can also compete in this show as long as they purchase an NGA Master Pro Card.
Drug Test: All Pro athletes are required to take a pre-contest drug test on Friday at check-in. Fee for the drug test ($35.00) can be paid in advance or by cash only at check-in.
Awards: Cash prizes and merchandise will be awarded to the first five places in the Master Pro Bodybuilding Class and the Master Pro Figure Class as follows:
1st Place $500, 2nd Place $400, 3rd Place $300, 4th Place $200, 5th Place $100
Fees: NGA Pro membership card $70.00; Master Pro Class $100; Drug Test $35.00 (in advance or cash only at check-in).
Deadline: Entry form and payment by check or money order must be in by July 1, 2013. After July 1, a late fee of $50.00 will be imposed. Promotes have the option not to accept late entries. No walk-on entries will be allowed on the day of the event.
Contact: Scott Hults 205 901-8520 or John Rossman 205 370-5202
Visit the show's web site for more information and to download an entry form.
Web Site: Invalid Link Removed
Email: [email protected]
Attachments
Old Navy
Registered User
Escalation Density Training (EDT)
Wednesday, February 13, 2013
Body Weight: 161.0 Pounds
Escalation Density Training-A Six-Week Workout Plan
We are in our fourth week of EDT and continue to increase the amount of work we do in each session.
I have also begun marketing my show, the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.
Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: Invalid Link Removed
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
Wednesday, February 13, 2013
Body Weight: 161.0 Pounds
Escalation Density Training-A Six-Week Workout Plan
We are in our fourth week of EDT and continue to increase the amount of work we do in each session.
I have also begun marketing my show, the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.
Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: Invalid Link Removed
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
Registered User
Eight, Eight and 20's
Friday, February 15, 2013
Body Weight: 159.6 Pounds
Eight, Eight and 20's
Today we took a break from Escalation Density Training (EDT) and did a program I call 8-8-20. It's a heavy weight program consisting of two sets of 8 reps followed by one set of 20 reps using the same weight that is used for the two 8 rep sets. Good endurance work. Fun!
Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.
Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: Invalid Link Removed
All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.
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
Friday, February 15, 2013
Body Weight: 159.6 Pounds
Eight, Eight and 20's
Today we took a break from Escalation Density Training (EDT) and did a program I call 8-8-20. It's a heavy weight program consisting of two sets of 8 reps followed by one set of 20 reps using the same weight that is used for the two 8 rep sets. Good endurance work. Fun!
Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.
Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: Invalid Link Removed
All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.
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
Registered User
Eight, Eight and 20's
Friday, February 22, 2013
Body Weight: 158.6 Pounds
Eight, Eight and 20's
This week we continued a program I call 8-8-20. It's a heavy weight program consisting of two sets of 8 reps followed by one set of 20 reps using the same weight that is used for the two 8 rep sets. Good endurance work. Fun! My clients and I like this program. The 20-reps sets rock.
Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.
Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: Invalid Link Removed
All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.
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
Friday, February 22, 2013
Body Weight: 158.6 Pounds
Eight, Eight and 20's
This week we continued a program I call 8-8-20. It's a heavy weight program consisting of two sets of 8 reps followed by one set of 20 reps using the same weight that is used for the two 8 rep sets. Good endurance work. Fun! My clients and I like this program. The 20-reps sets rock.
Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.
Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: Invalid Link Removed
All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.
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
Registered User
Eight, Eight and 20's
Monday, February 25, 2013
Body Weight: 159.2 Pounds
Eight, Eight and 20's
Chest and Triceps
This week we continued a program I call 8-8-20. It's a heavy weight program consisting of two sets of 8 reps followed by one set of 20 reps using the same weight that is used for the two 8 rep sets. Good endurance work. Fun! My clients and I like this program. The 20-reps sets rock.
We did machine chest press, incline chest press, flat bench chest/flies, standing cable chest press, triceps push downs, v-bar push downs, rope pulls, and single cable pulls.
100 crunches rounded out the workout.
Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.
Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: Invalid Link Removed
All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.
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
Monday, February 25, 2013
Body Weight: 159.2 Pounds
Eight, Eight and 20's
Chest and Triceps
This week we continued a program I call 8-8-20. It's a heavy weight program consisting of two sets of 8 reps followed by one set of 20 reps using the same weight that is used for the two 8 rep sets. Good endurance work. Fun! My clients and I like this program. The 20-reps sets rock.
We did machine chest press, incline chest press, flat bench chest/flies, standing cable chest press, triceps push downs, v-bar push downs, rope pulls, and single cable pulls.
100 crunches rounded out the workout.
Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.
Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: Invalid Link Removed
All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.
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
Registered User
Eight, Eight and 20's
Friday, March 1, 2013
Body Weight: 158.8 Pounds
Eight, Eight and 20's
Back and Biceps
This week we continued a program I call 8-8-20. It's a heavy weight program consisting of two sets of 8 reps followed by one set of 20 reps using the same weight that is used for the two 8 rep sets. Good endurance work. Fun! My clients and I like this program. The 20-reps sets rock.
We did Lats Pull Down, Seated Machine Rows, Bent Over Dumb Bell Rows, Reverse Grip Bent Over Bar Bell Rows, Pull Ups, Dumb Bell Curls and Cable Biceps Curls.
100 crunches rounded out the workout.
Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.
Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: Invalid Link Removed
All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.
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
Friday, March 1, 2013
Body Weight: 158.8 Pounds
Eight, Eight and 20's
Back and Biceps
This week we continued a program I call 8-8-20. It's a heavy weight program consisting of two sets of 8 reps followed by one set of 20 reps using the same weight that is used for the two 8 rep sets. Good endurance work. Fun! My clients and I like this program. The 20-reps sets rock.
We did Lats Pull Down, Seated Machine Rows, Bent Over Dumb Bell Rows, Reverse Grip Bent Over Bar Bell Rows, Pull Ups, Dumb Bell Curls and Cable Biceps Curls.
100 crunches rounded out the workout.
Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.
Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: Invalid Link Removed
All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.
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
Registered User
Allergies Test
Monday, March 11, 2013
Body Weight: 159.0 Pounds
I've had some chronic sinus problems for the past six months (for the first time in my life) so the doctor put me on a week of strong antibiotics to clear up my sinus' so I can go in today for a full-blown allergy test to see if we can find out what's going on. Because of the particular antibiotic I was on the doc said I couldn't do any heavy lifting because it could cause tendon damage. So, other than working with my PT clients, I took last week off from heavy training.
Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.
Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: Invalid Link Removed
All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.
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
Monday, March 11, 2013
Body Weight: 159.0 Pounds
I've had some chronic sinus problems for the past six months (for the first time in my life) so the doctor put me on a week of strong antibiotics to clear up my sinus' so I can go in today for a full-blown allergy test to see if we can find out what's going on. Because of the particular antibiotic I was on the doc said I couldn't do any heavy lifting because it could cause tendon damage. So, other than working with my PT clients, I took last week off from heavy training.
Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.
Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: Invalid Link Removed
All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.
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
Registered User
Allergies Test Results
Friday, March 15, 2013
Body Weight: 158.0 Pounds
LAST POST: I've had some chronic sinus problems for the past six months (for the first time in my life) so the doctor put me on a week of strong antibiotics to clear up my sinus' so I can go in today for a full-blown allergy test to see if we can find out what's going on. Because of the particular antibiotic I was on the doc said I couldn't do any heavy lifting because it could cause tendon damage. So, other than working with my PT clients, I took last week off from heavy training.
RESULTS: After being 'stuck' with 32 needles and than shot with 32 more, my results came back NEGATIVE for any and all chemicals, trees, grass, bugs, cats, dogs and cockroaches. LOL. I have zero allergies. But, that leads to the questions of what's going on with my sinuses. So yesterday I went for a CatScan of my sinuses to see if there is any blockage that could be causing me problems. I'll see my ENT doc on Monday and go over the results.
Meanwhile, I did do a strong back and biceps workout today with my training partner. It felt good to be lifting again.
Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.
Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: Invalid Link Removed
All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.
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
Friday, March 15, 2013
Body Weight: 158.0 Pounds
LAST POST: I've had some chronic sinus problems for the past six months (for the first time in my life) so the doctor put me on a week of strong antibiotics to clear up my sinus' so I can go in today for a full-blown allergy test to see if we can find out what's going on. Because of the particular antibiotic I was on the doc said I couldn't do any heavy lifting because it could cause tendon damage. So, other than working with my PT clients, I took last week off from heavy training.
RESULTS: After being 'stuck' with 32 needles and than shot with 32 more, my results came back NEGATIVE for any and all chemicals, trees, grass, bugs, cats, dogs and cockroaches. LOL. I have zero allergies. But, that leads to the questions of what's going on with my sinuses. So yesterday I went for a CatScan of my sinuses to see if there is any blockage that could be causing me problems. I'll see my ENT doc on Monday and go over the results.
Meanwhile, I did do a strong back and biceps workout today with my training partner. It felt good to be lifting again.
Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.
Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: Invalid Link Removed
All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.
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
Registered User
Judging Shows
Thursday, April 4, 2013
Body Weight: 158.0 Pounds
I always look forward to the start of the bodybuilding contest season when Bruce and Carol Johnson present their first-of-the year show in Georgia, on the first Saturday in April, the Georgia State SNBF Championships. This was the very first natural show I entered back in 2005. Over the years I competed in several SNBF shows and enjoyed each one.
On Saturday, I am judging the 2013 Georgia State SNBF Championships. How Cool.
The following Saturday, April 13, I will be the Head Judge for the 2013 NGA Georgia Open Championships in Atlanta.
Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.
Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: Invalid Link Removed
All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.
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
Thursday, April 4, 2013
Body Weight: 158.0 Pounds
I always look forward to the start of the bodybuilding contest season when Bruce and Carol Johnson present their first-of-the year show in Georgia, on the first Saturday in April, the Georgia State SNBF Championships. This was the very first natural show I entered back in 2005. Over the years I competed in several SNBF shows and enjoyed each one.
On Saturday, I am judging the 2013 Georgia State SNBF Championships. How Cool.
The following Saturday, April 13, I will be the Head Judge for the 2013 NGA Georgia Open Championships in Atlanta.
Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.
Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: Invalid Link Removed
All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.
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
Registered User
Chest & Triceps
Monday, April 8, 2013
Body Weight: 158.0 Pounds
My workout partner and I completed a strong chest and triceps workout today. I like heavy lifting.
I thoroughly enjoyed sharing the judging duties with four other pros at the 2013 Georgia State SNBF Championships Saturday in Suwanee, GA. Although we had 110 bodybuilding, physique, bikini and figure athletes (160+ with crossovers), the show ran smoothly and the competitors had a great time showing in front of a very enthusiastic and supportive sold-out audience.
Next Saturday, April 13, I will be the Head Judge for the 2013 NGA Georgia Open Championships in Atlanta.
Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.
Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: Invalid Link Removed
All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.
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
Monday, April 8, 2013
Body Weight: 158.0 Pounds
My workout partner and I completed a strong chest and triceps workout today. I like heavy lifting.
I thoroughly enjoyed sharing the judging duties with four other pros at the 2013 Georgia State SNBF Championships Saturday in Suwanee, GA. Although we had 110 bodybuilding, physique, bikini and figure athletes (160+ with crossovers), the show ran smoothly and the competitors had a great time showing in front of a very enthusiastic and supportive sold-out audience.
Next Saturday, April 13, I will be the Head Judge for the 2013 NGA Georgia Open Championships in Atlanta.
Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.
Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: Invalid Link Removed
All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.
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
Registered User
Back, Biceps & Shoulders
Friday, April 12, 2013
Body Weight: 158.0 Pounds
My workout partner and I completed a strong back, biceps and shoulder workout today. We did several heavy 8 rep sets.
Tomorrow, April 13, I will be the Head Judge for the 2013 NGA Georgia Natural Open Championships in Atlanta.
Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.
Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: Invalid Link Removed
All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.
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
Friday, April 12, 2013
Body Weight: 158.0 Pounds
My workout partner and I completed a strong back, biceps and shoulder workout today. We did several heavy 8 rep sets.
Tomorrow, April 13, I will be the Head Judge for the 2013 NGA Georgia Natural Open Championships in Atlanta.
Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.
Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: Invalid Link Removed
All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.
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
Registered User
Chest & Triceps
Monday, April 15, 2013
Body Weight: 159.0 Pounds
My workout partner and I completed a strong chest & triceps workout today. We did several heavy 8 rep sets using dumb bells and machines.
I had a great time as Head Judge and Master of Ceremonies on Saturday at the 2013 NGA Georgia Natural Open Bodybuilding, Figure, Physique and Bikini Championships in Atlanta. It was a fun show and the competitors and audience thoroughly enjoyed the event.
Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.
Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: Invalid Link Removed
All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.
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
Monday, April 15, 2013
Body Weight: 159.0 Pounds
My workout partner and I completed a strong chest & triceps workout today. We did several heavy 8 rep sets using dumb bells and machines.
I had a great time as Head Judge and Master of Ceremonies on Saturday at the 2013 NGA Georgia Natural Open Bodybuilding, Figure, Physique and Bikini Championships in Atlanta. It was a fun show and the competitors and audience thoroughly enjoyed the event.
Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.
Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: Invalid Link Removed
All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.
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
Registered User
Turning 70 next week
Wednesday, April 24, 2013
Body Weight: 161.0 Pounds
My workout partner and I completed a strong legs and calves workout on Monday and chest & triceps workout today. We did three sets of heavy lifting with 8 rep, 8 rep and 20 rep sets for each exercise.
Looking forward to turning 70 on Sunday, April 28th.
Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.
Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: Invalid Link Removed
All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.
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
Wednesday, April 24, 2013
Body Weight: 161.0 Pounds
My workout partner and I completed a strong legs and calves workout on Monday and chest & triceps workout today. We did three sets of heavy lifting with 8 rep, 8 rep and 20 rep sets for each exercise.
Looking forward to turning 70 on Sunday, April 28th.
Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.
Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: Invalid Link Removed
All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.
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
Registered User
Judging a Pro Am this Weekend
Friday, May 24, 2013
Body Weight: 158.0 Pounds
I am on my way this afternoon to Montgomery, Alabama to judge the 2013 NANBF Capital Classic, a Bodybuilding, Figure, Bikini and Physique IFPA Pro Qualifier and an IFPA Pro Show.
Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.
Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: Invalid Link Removed
All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.
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
Friday, May 24, 2013
Body Weight: 158.0 Pounds
I am on my way this afternoon to Montgomery, Alabama to judge the 2013 NANBF Capital Classic, a Bodybuilding, Figure, Bikini and Physique IFPA Pro Qualifier and an IFPA Pro Show.
Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.
Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: Invalid Link Removed
All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.
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