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

Old Navy · Jan 21, 2011

Widow Maker Regimen - Week 4, Day 3

Friday, January 21, 2011

Body Weight: 156.0 Pounds

Off Season Lean Mass Gain Regimen

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

Yesterday I did the Hungarian Oak Leg Blast Regimen. The highlight was my timed squats, 85 pounds, 4:00 minutes, 175 reps.

Widow-Maker Power Workout – A Four-Week Plan

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

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

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

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

Day 3:

Reverse Grip Barbell Row – 6 x 6 x 135 pounds, 1 x 20 x 115 pounds

Medium Grip Pull Down – 6 x 6 x 165 pounds, 1 x 20 x 145 pounds

Dead Lifts – 6 x 6 x 175 pounds, 1 x 30 x 135 pounds

Barbell Curls – 4 x 6 x 60 pounds

Preacher Curls – 4 x 10 x 60 pounds

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

Cardio
20-minutes of moderate speed tread mill

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy

BBB · Jan 21, 2011

I’m 61 and sometimes get a little frustrated with my lack of progress. Its guys like you that keep me motivated. Hang in there you're an inspiration to us all.

Old Navy · Jan 21, 2011

BBB said:
I’m 61 and sometimes get a little frustrated with my lack of progress. Its guys like you that keep me motivated. Hang in there you're an inspiration to us all.

Fortunately, I didn't start competitive bodybuilding until I was 60. I did my first show at 61 and competed in my sixth pro show and 31st show overall last October at age 67. My next show is in April. I never played team sports as a youth or in college so I didn't do any damage to my body that prevents me from training hard now. I have been able to increase my lean mass these past six years, proving you can still grow muscles while being on Medicare and Social Security. LOL

Regards, Old Navy

Old Navy · Jan 24, 2011

Monday, January 24, 2011

Body Weight: 158.0 Pounds

Off Season Lean Mass Gain Regimen

Hungarian Oak Leg Blast

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

One Set of Smith Machine Squats
4:20 x 85 pounds x 200 reps

Two Sets of Leg Extensions
2 sets x 125 pounds x 30 reps

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

Also,

Adductor
3 sets x 75 pounds x 15 reps

Abductor
3 sets x 75 pounds x 15 reps

Seated Calve Extensions
3 sets x 125 pounds x 25 reps

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

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

Cardio
20-minutes of moderate speed tread mill

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy

Old Navy · Jan 26, 2011

Hypertrophy Strength Training Regimen

Wednesday, January 26, 2011

Body Weight: 157.0 Pounds

Off Season Lean Mass Gain Regimen

We ended our Widow Maker Regimen and began a new program called Hypertrophy Strength Training.

Hypertrophy Strength Training

There are only 4, 5, or 6 reps in each set. This is a Heavy Lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

We did Day 1

Incline Bench Press 4 x 4 x 155 pounds
Flat Dumb Bell Press 4 x 4 x 65 pound dumb bells
Wide Grip Lat Pull 4 x 4 x 145 pounds
Heavy Laterals 3 x 6 each way (side, bent) 20 pound dumb bells
Triceps Press down 4 x 6 x 60 pounds

Day 2 (We'll substitute with the Hungarian Oak Leg Blast Regimen)

Leg Press 4 x 4
Squats 4 x 6
Hack Squat 4 x 5
Leg Curl 4 x 5
Leg Extension 3 x 4
Calf Raises 3 x 10

Day 3

Dips 4 x 4 (add hanging weight as needed)
Incline Dumb Bell Flies 3 x 4
Shoulder Press 4 x 4
Close Grip Bench Press 4 x 4
Decline Triceps Extension 3 x 6

Day 4

Reverse Grip Barbell Row 4 x 4
Medium Grip Lat Pull 4 x 4
Medium Grip Chin-ups 4 x 6
Barbell Curl 4 x 4
Preacher or Dumb Bell Curl 4 x 6

Cardio:
After training 30 min. 4 X week, moderate pace at 70% VO2 Max

We will do the non-leg workouts and substitute the Day 2 legs workout with the Hungarian Oak Leg Blast regimen until we complete this crazy plan in about three weeks.

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 · Jan 28, 2011

Hypertrophy Strength Training Regimen

Friday, January 28, 2011

Body Weight: 155.5 Pounds

Off Season Lean Mass Gain Regimen

On Thursday I did the 9th session of Hungarian Oak Legs Blast. The highlight of this session was the squats: 4:40 minutes x 85 pounds x 225 reps. Just seven more sessions to go. The final one calls for 8:00 of squats. Whew.

Hypertrophy Strength Training

There are only 4, 5, or 6 reps in each set. This is a Heavy Lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

We did a combo of Day 3 & Day 4

Day 3 & Day 4

Incline Dumb Bell Flies 3 x 4 x 52.5 pound dumb bells

Seated Shoulder Press 4 x 4 x 95 pounds

Reverse Grip Barbell Row 4 x 4 x 125 pounds

Medium Grip Chin-ups 4 x 6 x body weight

Barbell Curl 4 x 4 x 60 pound fixed bar bell

Single Dumb Bell Curls on a Slant Board 4 x 6 x 30 pound dumb bell

Cardio:
After training 30 min. 4 X week, moderate pace at 70% VO2 Max

We will do the non-leg workouts and substitute the Day 2 legs workout with the Hungarian Oak Leg Blast regimen until we complete this crazy plan in about three weeks.

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 · Jan 31, 2011

Hungarian Oak Leg Blast - Session 10

Monday, January 31, 2011

Body Weight: 156.1 Pounds

Off Season Lean Mass Gain Regimen

Hungarian Oak Leg Blast

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

One Set of Smith Machine Squats
5 minutes x 85 pounds x 235 reps

Two Sets of Leg Extensions
2 sets x 125 pounds x 30 reps

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

Also,

Adductor
3 sets x 75 pounds x 15 reps

Abductor
3 sets x 75 pounds x 15 reps

Seated Calve Extensions
3 sets x 135 pounds x 25 reps

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

Six more sessions remain of this great Legs Workout.

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

Cardio
20-minutes of moderate speed tread mill

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy

Old Navy · Feb 4, 2011

Hypertrophy Strength Training Regimen

Friday, February 4, 2011

Body Weight: 153.0 Pounds

Off Season Lean Mass Gain Regimen

On Thursday I did the 11th session of Hungarian Oak Legs Blast. The highlight of this session was the squats: 5:30 minutes x 85 pounds x 245 reps. Just five more sessions to go. The final one calls for 8:00 of squats. Yes!

Hypertrophy Strength Training

There are only 4, 5, or 6 reps in each set. This is a Heavy Lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

We did a combo of Day 3 & Day 4

Incline Dumb Bell Flies 3 x 5 x 52.5 pound dumb bells

Seated Shoulder Press 4 x 5 x 95 pounds

Reverse Grip Barbell Row 4 x 5 x 125 pounds

Medium Grip Chin-ups 4 x 6 x body weight

Barbell Curl 4 x 5 x 60 pound fixed bar bell

Work the Dumb Bell Rack for Biceps
1 x 8 x 25, 22.5, 17.5, 15, 12, 10 pound dumb bells, each arm (48 slow reps each arm)

Cardio:
After training 30 min. 4 X week, moderate pace at 70% VO2 Max

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 · Feb 7, 2011

Hungarian Oak Leg Blast Regimen - Session 12

Monday, February 7, 2011

Body Weight: 152.6 Pounds

Off Season Lean Mass Gain Regimen

Hungarian Oak Leg Blast

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

One Set of Smith Machine Squats
6 minutes x 85 pounds x 260 reps

Two Sets of Leg Extensions
2 sets x 130 pounds x 30 reps

Three Sets of Seated Leg Curls
3 sets x 170 pounds x 30 reps

Also,

Adductor
3 sets x 85 pounds x 15 reps

Abductor
3 sets x 85 pounds x 15 reps

Seated Calve Extensions
3 sets x 145 pounds x 25 reps

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

Four more sessions remain of this great Legs Workout.

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

Cardio
20-minutes of moderate speed tread mill

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy

Old Navy · Feb 9, 2011

Hypertrophy Strength Training Regimen

Wednesday, February 9, 2011

Body Weight: 152.2 Pounds

Off Season Lean Mass Gain Regimen

Hypertrophy Strength Training

There are only 4, 5, or 6 reps in each set. This is a Heavy Lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

Week 3, Day 1

Incline Dumb Bell Bench Press
1 x 5 x 55 pound dumb bells
1 x 5 x 60 pound dumb bells
1 x 10 x 65 pound dumb bells
1 x 10 x 75 pound dumb bells

Flat Dumb Bell Bench Press
1 x 5 x 60 pound dumb bells
2 x 5 x 65 pound dumb bells
1 x 10 x 75 pound dumb bells

Wide Grip Lat Pull
4 x 5 x 145 pounds

Heavy Laterals
3 x 6 each way (side, bent) 22.5 pound dumb bells

Triceps Press down 4 x 6 x 70 pounds

Cardio:
After training 30 min. 4 X week, moderate pace at 70% VO2 Max

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 · Feb 11, 2011

Hypertrophy Strength Training Regimen

Friday, February 11, 2011

Body Weight: 152.0 Pounds

Off Season Lean Mass Gain Regimen

Hypertrophy Strength Training

There are only 4, 5, or 6 reps in each set. This is a Heavy Lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

We did a combo of Day 3 & Day 4

Incline Dumb Bell Flies 3 x 6 x 52.5 pound dumb bells

Seated Shoulder Press 4 x 6 x 95 pounds

Reverse Grip Barbell Row 4 x 6 x 125 pounds

Medium Grip Chin-ups 4 x 6 x body weight

Barbell Curl 4 x 6 x 70 pound fixed bar bell

Dumb Bell Curl 4 x 6 x 35 pound dumb bells

Cardio:
After training 30 min. 4 X week, moderate pace at 70% VO2 Max

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 · Feb 14, 2011

Pennies for Pounds Lift-a-Thon for Charity

Monday, February 14, 2011

Weight: 151.2 pounds

On Saturday, I took part in a Pennies for Pounds Lift-a-Thon at the YMCA in Birmingham, Alabama. The event was in support of the YMCA's Strong Kids scholarship program to allow kids who can't afford a Y membership, sports program or summer camp to have the opportunity to take part in these programs.

Some of the participants did single rep Squats and some did single lift Bar Bell Bench Press. The best Squat was 525 pounds and the best Bench Press was 350 pounds.

My event was the Dumb Bell Bench Press. I got 10 Y members to sponsor me at a penny a pound for every rep I completed. I committed to 5,000 pounds. I actually completed 10,000 pounds of dumb bell presses:

40's x 20 reps = 1,600 pounds
45's x 10 reps = 900 pounds
50's x 10 reps = 1,000 pounds
55's x 10 reps = 1,100 pounds
60's x 10 reps = 1,200 pounds
65's x 10 reps = 1,300 pounds
70's x 10 reps = 1,400 pounds
75's x 10 reps = 1,500 pounds

Total lift = 90 reps = 10,000 pounds in one hour. My chest was a little sore yesterday.

All fun stuff in the name of charity.

Old Navy

Old Navy · Feb 16, 2011

Dumb Bell Bench Press - Repeat

Wednesday, February 16, 2011

Weight: 151.2 pounds

My training partner thought what I did last Saturday was cool and he wanted to do some of the same work. So, we hit dumb bell bench presses.

40's x 10 reps = 800 pounds
45's x 10 reps = 900 pounds
50's x 10 reps = 1,000 pounds
55's x 10 reps = 1,100 pounds
60's x 10 reps = 1,200 pounds
75's x 10 reps = 1,500 pounds

Total lift = 60 reps = 6,500 pounds

We also did six sets of triceps push downs

6 x 10 x 65 pounds

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

Cardio
20-minutes of moderate speed tread mill

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy

Old Navy · Feb 18, 2011

Hypertrophy Strength Training Regimen

Friday, February 18, 2011

Body Weight: 151.2 Pounds

Off Season Lean Mass Gain Regimen

Hypertrophy Strength Training

There are only 4, 5, or 6 reps in each set. This is a Heavy Lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

We worked Back and Biceps

Medium Grip Chin-ups
4 x 6 x body weight

Medium Grip Lats Pull Downs
3 x 6 x 165 pounds

Seated Back Rows
3 x 6 x 165 pounds

Smith Machine Dead Lifts
3 x 8 x 220 pounds

Barbell Curl 4 x 6 x 70 pound fixed bar bell

Dumb Bell Curl 4 x 6 x 35 pound dumb bells

Cardio:
After training 30 min. 4 X week, moderate pace at 70% VO2 Max

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 · Feb 21, 2011

Hungarian Oak Leg Blast - Final Week

Monday, February 7, 2011

Body Weight: 152.6 Pounds

Off Season Lean Mass Gain Regimen

Hungarian Oak Leg Blast

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

One Set of Smith Machine Squats
6 minutes x 85 pounds x 260 reps

Two Sets of Leg Extensions
2 sets x 130 pounds x 30 reps

Three Sets of Seated Leg Curls
3 sets x 170 pounds x 30 reps

Also,

Adductor
3 sets x 85 pounds x 15 reps

Abductor
3 sets x 85 pounds x 15 reps

Seated Calve Extensions
3 sets x 145 pounds x 25 reps

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

Four more sessions remain of this great Legs Workout.

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

Cardio
20-minutes of moderate speed tread mill

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy

Old Navy · Feb 23, 2011

Wednesday, February 23, 2011

Body Weight: 151.5 Pounds

Off Season Lean Mass Gain Regimen

Chest and Triceps 20 Somethings

Incline Bench Dumb Bell Flies
3 x 20 x 32.5 pound dumb bells

Flat Bench Dumb Bell Flies
3 x 20 x 35 pound dumb bells

Incline Bench Dumb Bell Triceps Extensions
3 x 20 x 20 pound dumb bells

Flat Bench Dumb Bell Triceps Extensions
2 x 20 x 25 pound dumb bells

Flat Bench Dumb Bell Triceps Kick Backs
3 x 20 x 12 pound dumb bells

Triceps Rope Pull Downs
1 x 20 x 40 pounds

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

Cardio:
After training 30 min. 4 X week, moderate pace at 70% VO2 Max

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 · Feb 25, 2011

Friday, February 25, 2011

Body Weight: 150.5 Pounds

Off Season Lean Mass Gain Regimen

Back, Biceps and Shoulders

Hammer Grip Pull Ups
1 x 6 x body weight + 25 pound plate

Medium Grip Pull Ups
1 x 6 x body weight + 25 pound plate

Medium Grip Chin Ups
1 x 6 x body weight + 25 pound plate

Medium Grip Lats Pull Downs
3 x 6 x 165 pounds

Seated Back Rows
3 x 6 x 165 pounds

Seated Smith Machine Shoulder Press
3 x 8 x 110 pounds

Barbell Curl 4 x 6 x 70 pound fixed bar bell

Dumb Bell Curl 4 x 6 x 35 pound dumb bells

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace at 70% VO2 Max

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 · Feb 28, 2011

Step-Load Progression

Monday, February 28, 2011

Body Weight: 150.5 Pounds

Step-Load Progression

This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels

Legs and Calves

Machine Leg Press
1 x 10 x 270 pounds
1 x 10 x 350 pounds
1 x 10 x 400 pounds (to set a Rep Max weight)

Machine Leg Extensions - to Failure
2 x 10 x 205 pounds

Machine Leg Curls - to Failure
2 x 10 x 185 pounds

Smith Machine Standing Calf Raises - to Failure
2 x 10 x 215 pounds

Seated Calf Raises - to Failure
3 x 10 x 200 pounds

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace at 70% VO2 Max

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 · Mar 2, 2011

Step Load Progression - Day 2

Wednesday, March 2, 2011

Body Weight: 150.2 Pounds

Step-Load Progression

This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels

Back, Shoulders and Biceps

Smith Machine Dead Lifts
1 x 10 x 155 pounds
1 x 10 x 175 pounds
1 x 10 x 200 pounds (to set a Rep Max weight)

Close Grip Pull Downs - to Failure
2 x 10 x 145 pounds

Low Seated Cable Rows - to Failure
2 x 10 x 130 pounds

Dumb Bell Shrugs - to Failure
Each rep is a four-count moving the dumb bells: front, side, back, side
2 x 10 x 35 pound dumb bells

Bar Bell Curls - to Failure
2 x 10 x 60 pounds fixed bar bell

Dumb Bell Curls - to Failure
2 x 10 x 35 pound dumb bells

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace at 70% VO2 Max

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 · Mar 4, 2011

Step Load Progression - Day 3

Friday, March 4, 2011

I am heading for Atlanta to be Master of Ceremonies on Saturday for the 2011 5th Annual NGA Muscle, Figure and Bikini Model Championships, a Pro Qualifier show.

Body Weight: 150.0 Pounds

Step-Load Progression

This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels.

Chest, Shoulders, Triceps and Abs

Smith Machine Bench Press
1 x 10 x 135 pounds
1 x 10 x 145 pounds
1 x 10 x 155 pounds (to set a Rep Max Set weight)

Incline Bench Dumb Bell Flys
2 x 10 x 52.5 pound dumb bells

Smith Machine Shoulder Press
2 x 10 x 85 pounds

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

Dumb Bell Triceps Extensions
2 x 10 x 32.5 pounds dumb bells

Dumb Bell Triceps Kick Backs
2 x 10 x 27.5 pound dumb bells

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace at 70% VO2 Max

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 · Mar 7, 2011

Step Load Progression - Week 2, Day 1

Monday, March 7, 2011

Body Weight: 149.5 Pounds

Six weeks out from my 32nd competition. Tracking well.

Step-Load Progression

This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels

Legs and Calves

Machine Leg Press - 85% of One Set Maximum weight
5 x 10 x 340 pounds

Machine Leg Extensions
2 x 10 x 185 pounds

Machine Leg Curls
2 x 10 x 200 pounds

Smith Machine Standing Calf Raises
2 x 10 x 215 pounds

Seated Calf Raises
3 x 25 x 200 pounds

Standing Slant Board Calf Raises
3 x 25 x body weight

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace at 70% VO2 Max

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 · Mar 9, 2011

Step Load Progression - Week 2, Day 2

Wednesday, March 9, 2011

I am being interviewed on Pump TV Radio this evening in Prime Time. I have also been asked to be the subject for a story in the next issue of Pump TV Magazine on natural bodybuilding and senior athletics.

Body Weight: 150.1 Pounds

Step-Load Progression

This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels

Back, Shoulders and Biceps

Smith Machine Dead Lifts 85% of One Set Max weight
5 x 10 x 175 pounds

Close Grip Pull Downs
2 x 10 x 145 pounds

Low Seated Cable Rows
2 x 10 x 130 pounds

Dumb Bell Shrugs
Each rep is a four-count moving the dumb bells: front, side, back, side
2 x 10 x 35 pound dumb bells

Bar Bell Curls
2 x 10 x 70 pounds fixed bar bell

Dumb Bell Curls
2 x 10 x 35 pound dumb bells

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace at 70% VO2 Max

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 · Mar 11, 2011

Step Load Progression - Week 2, Day 3

Friday, March 4, 2011

This workout was really tough today. I'm slammed. I'm five weeks out from my 32nd bodybuilding contest. I'm working on slowly leaning out. I'm about three pounds over where I want to be, but I'm not stressing over it. I'm happy. I'm looking good.

Body Weight: 148.5 Pounds

Step-Load Progression

This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels.

Chest, Shoulders, Triceps and Abs

Smith Machine Bench Press - 85% of One Set Max weight
5 x 10 x 135 pounds

Incline Bench Dumb Bell Flys
2 x 10 x 47.5 pound dumb bells

Smith Machine Shoulder Press
2 x 10 x 85 pounds

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

Dumb Bell Triceps Extensions
2 x 10 x 32.5 pounds dumb bells

Dumb Bell Triceps Kick Backs
2 x 10 x 27.5 pound dumb bells

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace at 70% VO2 Max

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 · Mar 14, 2011

Spring Break

Monday, March 14, 2011

This is Spring Break week for my training partner and his family. They are at the Beach on the Gulf of Mexico. I'm not. LOL

I will take a hiatus from Step Load Progression and resume the regimen next week.

Body Weight: 148.5 Pounds

Back and Biceps

Lat Pull Downs
3 x 6 x 145 pounds

Seated Rows
3 x 6 x 175 pounds

Bent Over Reverse Grip Bar Bell Rows
3 x 6 x 100 pounds

Dumb Bell Curls
2 x 6 x 32.5 pound dumb bells
2 x 6 x 37.5 pound dumb bells
2 x 6 x 42.5 pound dumb bells

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace at 70% VO2 Max

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 · Mar 16, 2011

Spring Break

Wednesday, March 16, 2011

Body Weight: 148.5 Pounds

Spring Break Week so I'm still training solo.

Legs and Calves

Machine Leg Press
3 x 10 x 270 pounds

Machine Leg Extensions
3 x 10 x 185 pounds

Machine Leg Curls
3 x 10 x 200 pounds

Smith Machine Standing Calf Raises
3 x 10 x 215 pounds

Seated Calf Raises
3 x 25 x 200 pounds

Standing Slant Board Calf Raises
3 x 25 x body weight

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace at 70% VO2 Max

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 · Mar 18, 2011

Spring Break - Last Day

Friday, March 18, 2011

Body Weight: 148.0 Pounds

Final day of Spring Break. My training partner will be back on Monday morning and we will pick up on Step Load Progression.

I'm four weeks out from my 32nd competition. I'm feeling fine, looking hard and enjoying the contest prep. I'm about three pounds over where I want to be on April 16. I'll try to be two pounds below where I want to be on that Thursday and carb up to my stage weight of 145 pounds on Friday night and Saturday morning.

Chest and Triceps

Incline Bench Dumb Bell Flies
3 x 8 x 32.5 pound dumb bells

Flat Bench Dumb Bell Flies
3 x 8 x 37.5 pound dumb bells

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

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

Incline Bench Triceps Extensions
3 x 8 x 22.5 pound dumb bells

Flat Bench Triceps Extensions
3 x 8 x 25 pound dumb bells

Triceps Push Downs
3 x 8 x 60 pounds

Triceps Rope Pull Downs
3 x 8 x 40 pounds

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace at 70% VO2 Max

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 · Mar 21, 2011

Step Load Progression - Week 3, Day 1

Monday, March 21, 2011

Body Weight: 148.5 Pounds

Four weeks out from my 32nd competition. Tracking well.

Step-Load Progression

This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels

Legs and Calves

Machine Leg Press - 90% of One Set Maximum weight
4 x 10 x 360 pounds

Machine Leg Extensions
3 x 10 x 185 pounds

Machine Leg Curls
3 x 10 x 200 pounds

Smith Machine Standing Calf Raises
3 x 10 x 215 pounds

Seated Calf Raises
3 x 25 x 200 pounds

Standing Slant Board Calf Raises
3 x 25 x body weight

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace at 70% VO2 Max

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 · Mar 23, 2011

Step Load Progression - Week 3, Day 2

Wednesday, March 23, 2011

Body Weight: 149.5 Pounds

Step-Load Progression

This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels

Back, Shoulders and Biceps

Smith Machine Dead Lifts
4 x 10 x 180 pounds (80% of Rep Max weight)

Close Grip Pull Downs
3 x 10 x 145 pounds

Low Seated Cable Rows
3 x 10 x 130 pounds

Dumb Bell Shrugs
Each rep is a four-count moving the dumb bells: front, side, back, side
3 x 10 x 35 pound dumb bells

Bar Bell Curls
2 x 10 x 70 pounds fixed bar bell
1 x 10 x 60 pounds fixed bar bell (Could not do 70)

Dumb Bell Curls
3 x 10 x 35 pound dumb bells

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace at 70% VO2 Max

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 · Mar 25, 2011

Step Load Progression - Week 3, Day 3

Friday, March 25, 2011

Three Weeks until the 2011 NMA Reach for the Rings Bodybuilding, Figure and Bikini Model Championships, Saegertown, PA, April 16.

Body Weight: 148.5 Pounds

Step-Load Progression

This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels.

Chest, Shoulders, Triceps and Abs

Smith Machine Bench Press - 90% of One Set Max weight
4 x 10 x 140 pounds

Incline Bench Dumb Bell Flys
3 x 10 x 47.5 pound dumb bells

Smith Machine Shoulder Press
3 x 10 x 75 pounds

Dumb Bell Lateral Raises
3 x 10 x 27.5 pound dumb bells

Dumb Bell Triceps Extensions
3 x 10 x 32.5 pounds dumb bells

Dumb Bell Triceps Kick Backs
3 x 10 x 27.5 pound dumb bell

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace at 70% VO2 Max

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 · Mar 28, 2011

Step Load Progression - Week 4, Day 1

Monday, March 28, 2011

Body Weight: 148.0 Pounds

Three weeks until my 32nd show, the 2011 NMA Reach for the Ring Bodybuilding, Figure and Bikini Model Championships, Saegertown, PA, April 16. I am entered in the Men's Masters 50+, Men's Masters 60+ and Open Men's Lightweight Classes.

Step-Load Progression

This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels

Legs and Calves

Machine Leg Press - 95% of One Set Maximum weight
3 x 10 x 380 pounds

Machine Leg Extensions
3 x 10 x 185 pounds

Machine Leg Curls
3 x 10 x 200 pounds

Smith Machine Standing Calf Raises
3 x 10 x 215 pounds

Seated Calf Raises
3 x 25 x 200 pounds

Standing Slant Board Calf Raises
3 x 25 x body weight

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace at 70% VO2 Max

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 · Apr 1, 2011

Step Load Progression - Week 4, Day 3

Friday, April 1, 2011

Two Weeks until the 2011 NMA Reach for the Rings Bodybuilding, Figure and Bikini Model Championships, Saegertown, PA, April 16.

Body Weight: 147.6 Pounds

Step-Load Progression

This plan brings about overload by gradually increasing weight loads over a fixed period of time, based on my own strength levels.

Chest, Shoulders, Triceps and Abs

Smith Machine Bench Press - 95% of One Set Max weight
3 x 10 x 150 pounds

Incline Bench Dumb Bell Flys
3 x 10 x 47.5 pound dumb bells

Smith Machine Shoulder Press
3 x 10 x 75 pounds

Dumb Bell Lateral Raises
3 x 10 x 27.5 pound dumb bells

Dumb Bell Triceps Extensions
3 x 10 x 32.5 pounds dumb bells

Dumb Bell Triceps Kick Backs
3 x 10 x 27.5 pound dumb bell

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace at 70% VO2 Max

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 · Apr 4, 2011

Hypertrophy Strength Training

Monday, April 4, 2011

Two Weeks until the 2011 NMA Reach for the Rings Bodybuilding, Figure and Bikini Model Championships, Saegertown, PA, April 16.

Body Weight: 147.6 Pounds

Hypertrophy Strength Training

There are only 4, 5, or 6 reps in each set. This is a heavy lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

Chest, Shoulders, Triceps and Abs

Incline Bench Dumb Bell Press
4 x 4 x 52.5 pound dumb bells

Flat Bench Dumb Bell Press
4 x 4 x 60 pound dumb bells

Wide Grip Lat Pull
4 x 4 x 165 pounds

Laterals
3 x 6 x 17.5 pound dumb bells (side)
3 x 6 x 17.5 pound dumb bells (bent)

Triceps Press Downs
4 x 6 x 70 pounds

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace

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 · Apr 6, 2011

Hypertrophy Strength Training

Wednesday, April 6, 2011

Two Weeks until the 2011 NMA Reach for the Rings Bodybuilding, Figure and Bikini Model Championships, Saegertown, PA, April 16.

Body Weight: 147.0 Pounds

Hypertrophy Strength Training

There are only 4, 5, or 6 reps in each set. This is a heavy lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

Legs, Calves and Abs

Machine Leg Press
4 x 4 x 300 pounds

Smith Machine Squats
4 x 6 x 200 pounds

Hack Squats
4 x 5 x 165 pounds

Machine Leg Curls
4 x 5 x 150 pounds

Machine Leg Extensions
3 x 4 x 160 pounds

Seated Machine Calf Raises
3 x 25 x 150 pounds

Standing Calf Raises
3 x 25 x body weight

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace

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 · Apr 11, 2011

Five Days Out From My 32nd Contest

Monday, April 11, 2011

Five days until the 2011 NMA Reach for the Rings Bodybuilding, Figure and Bikini Model Championships, Saegertown, PA, April 16.

Body Weight: 145.7 Pounds, 6% body fat

Hypertrophy Strength Training: Chest, Shoulders and Triceps

Every exercise was performed slowly, with a one count up and three count down pace, emphasizing form and technique.

Dips
4 x 4 x body weight + 25 pound plate

Incline Dumb Bell Flies
4 x 4 x 42.5 pound dumb bells

Seated Smith Machine Barbell Shoulder Press
4 x 4 x 90 pounds

Close Grip Bench Press
4 x 4 x 100 pounds

Triceps Press Down
4 x 4 x 70 pounds

Crunches
200 slow hard reps

Cardio: Posing Practice
2 x 20 minute sessions

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 · Apr 13, 2011

Three Days Until The NMA Reach For The Ring

Wednesday, April 13, 2011

Three days until the 2011 NMA Reach for the Rings Bodybuilding, Figure and Bikini Model Championships, Saegertown, PA, April 16.

Body Weight: 144.5 Pounds, 5.6 % body fat

Did a full-body shave and ex-foliation this morning to prepare for my first spray tan application this evening.

Hypertrophy Strength Training: Back and Biceps

Every exercise was performed slowly, with a one count up and three count down pace, emphasizing form and technique.

Reverse Grip Barbell Row
4 x 4 x 125 pounds

Medium Grip Lats Pull
4 x 4 x 155 pounds

Medium Grip Chin Ups
4 x 6 x body weight

Barbell Curl
4 x 4 x 60 pound fixed barbell

Triceps Press Down
4 x 4 x 70 pounds

Dumb Bell Curl
4 x 6 x 37.5 pound dumb blels

Crunches
200 slow and hard

Cardio: Posing Practice
2 x 20 minute sessions

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 · Apr 19, 2011

Getting There Was Half Of The Battle

Tuesday, April 19, 2011

2011 NMA The Reach for the Rings Bodybuilding, Figure and Bikini Championships, Saegertown, PA, April 16.

Body Weight: 145.0 Pounds, Body Fat < 5%

Personal Results:

Men's Masters 50+ 2nd Place

Men's Masters 60+ 2nd Place

Open Men's Lightweight 1st Place. I had a blast in the Overall Judging and Pose down. The Middleweight won the show. Well deserved.

Best Poser. I captured my sixth Best Poser Award in the last seven years (I have won Best Poser at age 61, 62, 63, 64, 65 and 67. I didn't compete in a contest that offered a Best Poser Award in my 67th year).

Getting There Was Half Of The Battle!

I was scheduled to fly from Birmingham, Alabama to Detroit and on to Pittsburgh at 11 am Friday to arrive at around 2:30. After picking up a rental car, the drive to Saegertown was 90-minutes. Due to crazy weather in the Southeast, my flights were delayed, canceled and changed. I finally arrived in Saegertown at 9:30 Friday night, missing my scheduled 8:30 polygraph drug test. I had called the promoter earlier and she graciously rescheduled me for 8 am Saturday morning. I had a great carb up dinner at a family owned restaurant called Chovy's Italian Casual near the hotel. Yum! The next morning I arrived in time for the toughest polygraph test I've ever taken. The tester was looking for cheaters and asked the same questions several times and in several different ways. At the end, he didn't say anything for 30-seconds and then said, "You passed." Ha, ha. The laugh was mine.

The show was well run by Lisa and Jon Ketcham and the support staff was top notch. I enjoyed the competition and had a great time on stage.

The coolest thing for me was personal. Russ Testo, an outstanding posing coach and choreographer, was the Guest Poser for the show and also held a posing clinic for the athletes after Pre-judging. I have worked with Russ on my posing and on six different 90-seconds posing routines. Russ was in the audience when I won my six Best Poser Award, doing a routine that Russ and I developed five-years ago. We enjoyed a post-contest dinner together at the same restaurant I went to on Friday. It was well worth a second visit.

I got up at 4 am on Sunday to drive to Pittsburgh to catch a 7 am plane home. All my flights were on time and I got home at 9:30 am and made it to Church for the 11 am service, and took my usual seat in the choir. I sing bass.

My 32nd show was very successful. I placed well, won an Open Weight Class, a Best Poser Award and brought the best conditioned physique I've ever had for a contest. I was pumped.

I'll be 68 next week. I wonder what my 68th year will bring?

I took Monday off and returned to training today:

Hypertrophy Strength Training

There are only 4, 5, or 6 reps in each set. This is a heavy lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

Chest, Shoulders, Triceps and Abs

Incline Bench Dumb Bell Press
2 x 4 x 52.5 pound dumb bells
2 x 4 x 60.0 pound dumb bells

Flat Bench Dumb Bell Press
4 x 6 x 60 pound dumb bells

Wide Grip Lat Pull
4 x 4 x 175 pounds

Laterals
3 x 6 x 20 pound dumb bells (side)
3 x 6 x 20 pound dumb bells (bent)

Triceps Press Downs
4 x 6 x 70 pounds

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace

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 · Apr 20, 2011

Back To The Grind. Legs Today.

Wednesday, April 20, 2011

Body Weight: 144.5 Pounds

Hypertrophy Strength Training

There are only 4, 5, or 6 reps in each set. This is a heavy lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

Legs, Calves and Abs

Machine Leg Press
4 x 6 x 300 pounds

Smith Machine Squats
4 x 6 x 200 pounds

Hack Squats
3 x 6 x 200 pounds

Machine Leg Curls
3 x 6 x 170 pounds

Machine Leg Extensions
3 x 6 x 170 pounds

Seated Machine Calf Raises
3 x 25 x 175 pounds

Standing Calf Raises
3 x 25 x body weight

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace

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 · Apr 22, 2011

Still Ready To Compete

Friday, April 22, 2011

Body Weight: 144.0 Pounds, 4.8 % body fat

Hypertrophy Strength Training: Back and Biceps

Every exercise was performed slowly, with a one count up and three count down pace, emphasizing form and technique.

Reverse Grip Barbell Row
4 x 6 x 125 pounds

Medium Grip Lats Pull
4 x 6 x 155 pounds

Medium Grip Chin Ups
4 x 6 x body weight

Barbell Curl
4 x 6 x 60 pound fixed barbell

Triceps Press Down
4 x 6 x 70 pounds

Dumb Bell Curl
4 x 6 x 37.5 pound dumb bells

"Hanging Chad"
Hanging on a bar for a 90 degree bicep curl without raising or lowering my body. This builds bicep muscles fast.
1 x 144 pounds x 50 seconds

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy

Old Navy · Apr 25, 2011

Hypertrophy Strength Training

Monday, April 25, 2011

Body Weight: 145.2 Pounds

I had a nice Easter weekend with my family. I ate more than usual, but didn't go crazy. I even skipped desert. I'm not a martyr, but it took a lot of diet and training since January to get me to my best physique ever for a contest and I just want to hold on to it for awhile. LOL

Hypertrophy Strength Training

There are only 4, 5, or 6 reps in each set. This is a heavy lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

Chest, Shoulders, Triceps and Abs

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

Flat Bench Dumb Bell Press
4 x 6 x 60 pound dumb bells

Wide Grip Lat Pull
4 x 6 x 175 pounds

Laterals
3 x 6 x 22.5 pound dumb bells

Extensions
3 x 6 x 22.5 pound dumb bells

Triceps Press Downs
4 x 6 x 70 pounds

Crunches
200 slow hard reps

Cardio:
After training 30 minutes, moderate pace

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 · Apr 27, 2011

Hypertrophy Strength Training

Wednesday, April 27, 2011

Body Weight: 143.3 Pounds, 4.8 % body fat

Hypertrophy Strength Training: Back and Biceps

Every exercise was performed slowly, with a one count up and three count down pace, emphasizing form and technique.

Reverse Grip Barbell Row
4 x 6 x 125 pounds

Medium Grip Lats Pull
4 x 6 x 155 pounds

Medium Grip Chin Ups
4 x 6 x body weight

Barbell Curl
4 x 6 x 60 pound fixed barbell

Dumb Bell Curl
4 x 6 x 37.5 pound dumb bells

"Hanging Chad"
Hanging on a bar for a 90 degree isometric bicep curl without raising or lowering my body. This builds bicep muscle peek.
1 x 143.5 pounds x 60 seconds

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy

Old Navy · Apr 28, 2011

Setting a Goal for Wellness and Fitness

Today is my 68th birthday.

Today I achieved my yearly goal to be in the best shape of my life on my birthday. It all started when I turned 50 back in 1993. Then I was out of shape, out of breath, and physically unfit. I was a mess. My wake up call came when I went for my annual US Navy physical exam soon after my 50th birthday. I held the rank of Commander, the same as an Army, Air Force and Marine Corps Lieutenant Colonel. The navy corpsman who administered the exam told me I was generally OK, but I did have some disturbing symptoms of diabetes. At the conclusion of the physical he said I was to be classified as a pre-diabetic. That news got my attention because my dad and granddad both died at early ages from complications of diabetes. I didn’t want to go that route so I began a diet and weight training regimen to lose weight, add muscle and strength and to help me live a proper wellness and fitness lifestyle.

18 years later, I am still classified as pre-diabetic but I don’t have diabetes. I have managed, with my healthy diet and weight training regimen, to stave off the onset of that very bad disease that strikes so many men and women at all ages. In 2003, I retired from the US Navy as a Captain, the same rank as a full Colonel in the other armed services. I have a great retirement job. I am the full-time Fitness Director at a large branch of the YMCA in Birmingham, Alabama. I spend eight hours-a-day five days-a-week in a gym.

Each year, on my birthday, I take a hard look at my wellness and fitness to see where I am. I then set a goal to be in the best shape of my life on my next birthday. So far, each year since 1993, I have achieved that goal.

I entered my first bodybuilding competition in 2005 at age 61. On Saturday, April 16, 2011, I competed for the 32nd time and brought home four trophies, two in the Masters Classes, one in the Open class and my sixth Best Poser award. I weighed 145 pounds and carried less than 5% body fat.

I will be better by next April 28th. That’s a promise I’m making to my self.

Scott “Old Navy”

Old Navy · Apr 29, 2011

Friday, April 29, 2011

The first day of my GOAL to be in the best shape of my life on my next birthday, a year from now.

Body Weight: 145.0 Pounds

Hypertrophy Strength Training: Chest, Shoulders and Triceps

Every exercise was performed slowly, with a one count up and three count down pace, emphasizing form and technique.

Dips
4 x 6 x body weight + 25 pound plate

Incline Dumb Bell Flies
4 x 6 x 42.5 pound dumb bells

Seated Smith Machine Barbell Shoulder Press
4 x 6 x 90 pounds

Close Grip Bench Press
4 x 6 x 100 pounds

Triceps Press Down
4 x 6 x 70 pounds

Crunches
200 slow hard reps

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 · May 4, 2011

Hypertrophy Strength Training

Wednesday, May 4, 2011

Body Weight: 144.5 Pounds

Hypertrophy Strength Training: Chest, Shoulders and Triceps

Every exercise was performed slowly, with a one count up and three count down pace, emphasizing form and technique.

Dips
4 x 6 x body weight + 25 pound plate

Incline Dumb Bell Flies
4 x 6 x 45 pound dumb bells

Seated Smith Machine Barbell Shoulder Press
4 x 6 x 95 pounds

Close Grip Bench Press
4 x 6 x 110 pounds

Triceps Press Down
4 x 6 x 70 pounds

Crunches
200 slow hard reps

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 · May 6, 2011

Hypertrophy Strength Training

Friday, May 6, 2011

Body Weight: 143.3 Pounds

Hypertrophy Strength Training: Back and Biceps

Every exercise was performed slowly, with a one count up and three count down pace, emphasizing form and technique.

Reverse Grip Barbell Row
4 x 8 x 125 pounds

Medium Grip Lats Pull
4 x 8 x 155 pounds

Medium Grip Chin Ups
4 x 8 x body weight

Barbell Curl
4 x 8 x 60 pound fixed barbell

Dumb Bell Curl
4 x 8 x 37.5 pound dumb bells

"Hanging Chad"
Hanging on a bar for a 90 degree isometric bicep curl without raising or lowering my body. This builds bicep muscle peek.
1 x 143.5 pounds x 70 seconds

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy

Old Navy · May 9, 2011

Hypertrophy Strength Training

Monday, May 9, 2011

Body Weight: 146.5 Pounds (+ 2 pounds for Mother's Day Weekend)

Hypertrophy Strength Training

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

Legs, Calves and Abs

Machine Leg Press
4 x 8 x 360 pounds

Smith Machine Squats
4 x 8 x 200 pounds

Hack Squats
3 x 8 x 200 pounds

Machine Leg Curls
3 x 8 x 170 pounds

Machine Leg Extensions
3 x 8 x 170 pounds

Seated Machine Calf Raises
3 x 25 x 175 pounds

Standing Calf Raises
3 x 25 x body weight

"Hanging Chad"
Hanging on a bar for a 90 degree isometric bicep curl without raising or lowering my body. This builds bicep muscle peek.
1 x 146.5 pounds x 80 seconds

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy

Old Navy · May 11, 2011

Hypertrophy Strength Training

Wednesday, May 4, 2011

Body Weight: 144.5 Pounds

Hypertrophy Strength Training: Chest, Shoulders and Triceps

Every exercise was performed slowly, with a one count up and three count down pace, emphasizing form and technique.

Dips
4 x 6 x body weight + 25 pound plate

Incline Dumb Bell Flies
4 x 6 x 45 pound dumb bells

Seated Smith Machine Barbell Shoulder Press
4 x 6 x 95 pounds

Close Grip Bench Press
4 x 6 x 110 pounds

Triceps Press Down
4 x 6 x 70 pounds

Crunches
200 slow hard reps

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 · May 13, 2011

Hypertrophy Strength Training

Friday, May 13, 2011

Body Weight: 145.0 Pounds, < 5 % body fat

Hypertrophy Strength Training: Back and Biceps

Every exercise was performed slowly, with a one count up and three count down pace, emphasizing form and technique.

Reverse Grip Barbell Row
4 x 8 x 125 pounds

Medium Grip Lats Pull
4 x 8 x 155 pounds

Medium Grip Chin Ups
4 x 8 x body weight

Barbell Curl
4 x 8 x 60 pound fixed barbell

Dumb Bell Curl
4 x 8 x 37.5 pound dumb bells

"Hanging Chad"
Hanging on a bar for a 90 degree isometric hold bicep curl without raising or lowering my body. This builds bicep muscle peek.
1 x 145.0 pounds x 75 seconds

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy

Old Navy · May 16, 2011

Hypertrophy Strength Training

Monday, May 16, 2011

Body Weight: 145.0 Pounds

Hypertrophy Strength Training

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

Chest, Shoulders, Triceps and Abs

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

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

Wide Grip Lat Pull
4 x 8 x 175 pounds

Laterals
3 x 8 x 22.5 pound dumb bells

Extensions
3 x 8 x 22.5 pound dumb bells

Triceps Press Downs
4 x 8 x 70 pounds

Crunches
200 slow hard reps

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 · May 18, 2011

Hypertrophy Strength Training

Wednesday May 18, 2011

Body Weight: 143.7 Pounds

Hypertrophy Strength Training: Back and Biceps

Every exercise was performed slowly, with a one count up and three count down pace, emphasizing form and technique.

Reverse Grip Barbell Row
4 x 8 x 135 pounds

Medium Grip Lats Pull
4 x 8 x 160 pounds

Medium Grip Chin Ups
4 x 8 x body weight

Barbell Curl
4 x 6 x 67 pound fixed barbell

Dumb Bell Curl
4 x 8 x 37.5 pound dumb bells

"Hanging Chad"
Hanging on a bar for a 90 degree isometric bicep curl without raising or lowering my body. This builds bicep muscle peek.
1 x 143.7 pounds x 80 seconds

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy

Old Navy · May 20, 2011

Hypertrophy Strength Training

Friday, May 20, 2011

I didn't do my own workout until noon today. Usually I train between 7:30 - 8:45 AM. Instead, at 7 AM I trained two Bikini Model ladies I am helping with their contest prep for my July 9 show in Birmingham. I took Lindsey and Tangie through a full-body workout to show them proper form, technique, pace, breathing and variety of exercises. We had fun. After our workout, the ladies decided they wanted more so I will train them as Buddies two times-a-week at 5 PM until the contest. I love my job.

Body Weight: 146.0 Pounds

Hypertrophy Strength Training

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

Legs, Calves and Abs

Machine Leg Press
4 x 8 x 360 pounds

Smith Machine Squats
4 x 8 x 200 pounds

Hack Squats
3 x 8 x 200 pounds

Machine Leg Curls
4 x 8 x 170 pounds

Machine Leg Extensions
4 x 8 x 170 pounds

Seated Machine Calf Raises
3 x 25 x 175 pounds

Standing Calf Raises
3 x 25 x body weight

Crunches
200 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy

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

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