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

Friday, October 20, 2010

Body Weight: 144.6 Pounds

Off Season Lean Mass Gain Regimen

I'm feeling good and motivated as I focus on building muscle to add some size. I don't think I will let my weight go any higher than 150 off season. Last year I topped at 160 and 10% body fat (16 pounds of fat, 144 pounds of lean mass) and it was some work to cut for my contest. I think I lost too much lean mass as I was burning fat to get to 142 and 6.5% body fat (9.2 pounds of fat, 133 pounds of lean mass.) I looked the best I have ever looked on stage, but I was a little small in my opinion. My ideal weight would be 150 pounds, 6.5% body fat (9.75 pounds of fat, 140 pounds of lean mass). I will try to lift heavy, keep doing moderate cardio and eat clean and watch the scale once a day to monitor my progress. Anybody that has any advice or thoughts about this, I would welcome your input.

Back, Shoulders and Biceps

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Lat Pull Down
1 x 8 x 115 Pounds
1 x 8 x 130 Pounds
1 x 8 x 145 Pounds

Seated Cable Row
1 x 8 x 100 Pounds
1 x 8 x 115 Pounds
1 x 8 x 130 Pounds

Body Weight Pull Ups
3 x 8 x Body Weight

Single Dumb Bell Bench Lat Pull
3 x 8 x 50 Pounds - Each Side

Bar Bell Raise into a Military Press
3 x 8 x 50 Pounds

Hoist Machine Shoulder Press
3 x 8 x 100 Pounds

Dumb Bell Shrugs
3 x 32 x 47.5 Pound Dumb Bells

Bicep Curls
3 x 8 x 30 Pound Dumb Bells

Bar Bell Curls
3 x 8 x 50 Pound Bar Bell

Abdominal 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
NF-PRO 100% Pro-Grade Whey Protein

Old Navy
 
Monday, October 25, 2010

Body Weight: 145.4 Pounds

Off Season Lean Mass Gain Regimen

I have a very interesting workout regimen going on. I am the full-time Fitness Director at a large branch of the YMCA in Birmingham, Alabama. I am allowed to do a maximum of 12 hours of personal training each week. Two of my early morning clients pay the Y for their personal training sessions and I train with each one as their training partner, leading the workout, while doing my exercises as they rest between sets. We train Monday, Wednesday and Friday. Here's a question. I train the same body parts each day with both of these clients. One trains between 7:00 and 7:30 AM. The other trains between 9:00 and 10:00 AM. While working the same body parts, I do different exercises with each client. What effect, positive or negative does the 90-minute break between sessions have on my workout? I'm lifting heavy in both sessions.

Chest and Triceps

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

First Workout 7:00 - 7:30 am

Incline Bench Dumb Bell Press
1 x 8 x 42.5 pound dumb bells
1 x 8 x 47.5 pound dumb bells
1 x 8 x 52.5 pound dumb bells

Flat Bench Dumb Bell Press
1 x 8 x 47.5 pound dumb bells
2 x 8 x 52.5 pound dumb bells

Decline Bench Dumb Bell Press
1 x 8 x 47.5 pound dumb bells
2 x 8 x 52.5 pound dumb bells

Dumb Bell Triceps Extensions
3 x 8 x 25 pound dumb bells

Body Weight Dips
3 x 8 x body weight

Bar Bell Skull Crushers
3 x 8 x 50 pound bar bell

Abdominals
1 x 100 x crunches

Second Workout 9:00 - 10:00 am

Smith Machine Rest Pause Incline Bench Press
1 x 8 x 115 pounds
1 x 8 x 135 pounds
1 x 8 x 155 pounds

Smith Machine Rest Pause Flat Bench Press
1 x 8 x 135 pounds
1 x 8 x 155 pounds
1 x 8 x 165 pounds

Smith Machine Rest Pause Decline Bench Press
1 x 8 x 135 pounds
1 x 8 x 155 pounds
1 x 8 x 165 pounds

Hoist Machine Chest Press - Seat position changed with each set
3 x 8 x 145 pounds

Push Ups
3 x 8 x body weight

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

Rope Press Down
3 x 8 x 50 pounds

Body Weight Dips
3 x 8 x body weight

Hanging Leg Lifts
3 x 10 x body weight

Supplements:

I started using a new AAEFX supplement today. 20 minutes before my second workout, I took a scoop of K-OTIC Hardcore Psychoactive Performance Igniter in 8 ounces of water. No question I was strong and felt like I could lift more than usual. I'll let you know how this progresses.

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
NF-PRO 100% Pro-Grade Whey Protein

Old Navy
 
Thursday, October 28, 2010

Body Weight: 144.6 Pounds

Off Season Lean Mass Gain Regimen

I had a problem at my gym on Tuesday. Once a year we re-surface our basketball court. We used a bunch of chemicals and polyurethane to do the floor and the fumes gave me a migraine-like headache that was so bad I didn't sleep at all on Tuesday night. The gym was still full of fumes on Wednesday, so I took the day off. I guess I am very sensitive to the product they used on the floors. We had to open all of our outside doors during the day for two days until the air was cleared. Next year, I'm taking the day off when they resurface our court and the polyurethane is applied.

Legs and Calves

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Smith Machine Squats
1 x 8 x 175 pounds
1 x 8 x 205 pounds
1 x 8 x 235 pounds

Machine Leg Extensions
3 x 8 x 150 pounds

Machine Hamstring Curls
3 x 8 x 150 pounds

Hip Adductor's
3 x 8 x 75 pounds

Hip Abductor's
3 x 8 x 75 pounds

Seated Calve Raises
3 x 25 x 90 pounds

Standing Calve Raises
3 x 25 x body weight

Abdominals
1 x 300 x crunches

Supplements:

I started using a new AAEFX supplement this week. 20 minutes before my workout, I took a scoop of K-OTIC Hardcore Psychoactive Performance Igniter in 8 ounces of water. No question I was strong and felt like I could lift more than usual. I'll let you know how this progresses.

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, October 29, 2010

Body Weight: 146.0 Pounds

Off Season Lean Mass Gain Regimen

My wife and I went to the hospital at 5:00 AM today to be there for the birth of our third grandchild. Our oldest daughter, Chrissy, gave birth to a beautiful girl, Gemma Nicole, who weighed in at 7 pounds, 15 onces. Mom and Daughter are doing great. Chrissy also has a 2 1/2 year-old girl, Gianna and my younger daughter, Dani, has a two-year-old son, Jayden. We are two happy grandparents.

Back, Shoulders and Biceps

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Pull Ups
3 x 8 + 1 (25) body weight

Smith Machine Dead Lifts
3 x 8 x 175 pounds

Hoist Machine Lat Pull Down
3 x 8 x 145 pounds

Hoist Machine Seated Cable Row
3 x 8 x 155 pounds

Hoist Machine Shoulder Press
3 x 8 x 110 pounds

Preacher Curls
3 x 8 x 50 pounds

Bicep Curls
3 x 8 x 30 pound dumb bells

Cable Straight Bar Bicep Curls
3 x 8 x 40 pounds with bar

Cross Cable Bicep Curls
3 x 8 x 40 pounds each bicep

Abdominal 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
NF-PRO 100% Pro-Grade Whey Protein

Old Navy
 
Monday, November 1, 2010

Body Weight: 145.0 Pounds

Off Season Lean Mass Gain Regimen

Chest and Triceps - 20 Somethings

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

First Workout 7:00 - 7:30 am

Incline Bench Dumb Bell Press
1 x 20 x 42.5 pound dumb bells
1 x 20 x 47.5 pound dumb bells

Flat Bench Dumb Bell Press
1 x 20 x 47.5 pound dumb bells
1 x 20 x 52.5 pound dumb bells

Single Arm Cable Triceps Pull Downs
2 x 20 x 30 pounds each arm

Seated Behind The Head Triceps Extensions
1 x 20 x 35 pound dumb bell
1 x 20 x 40 pound dumb bell

Abdominals
1 x 100 x crunches

Second Workout 8:30 - 9:30 am

Incline Dumb Bell Flies
2 x 20 x 30 pound dumb bells

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

Hoist Machine Chest Press - Seat position changed with each set
2 x 20 x 145 pounds

Hoist Machine Chest Cable Flies
2 x 20 x 45 pounds

Bar Bell Triceps Extensions
2 x 20 x 45 pound bar bell

Body Weight Push Ups
2 x 20 x body weight

Abdominals
1 x 100 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, November 3, 2010

Body Weight: 144.6 Pounds

Off Season Lean Mass Gain Regimen

Legs and Calves - 20 Somethings, which is what I call this workout.

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Hoist Machine Leg Presses
2 x 20 x 300 pounds - Tough

Hoist Machine Leg Extensions
2 x 20 x 125 pounds

Hoist Machine Hamstring Curls
2 x 20 x 150 pounds

Hoist Machine Hip Adductor's
2 x 20 x 75 pounds

Hoist Machine Hip Abductor's
2 x 20 x 50 pounds

Hoist Machine Seated Calve Raises
3 x 25 x 100 pounds

Standing Calve Raises
3 x 25 x body weight

Abdominals
1 x 300 x 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 5, 2010

Body Weight: 144.7 Pounds

Off Season Lean Mass Gain Regimen - 90-Minute Workout

My friend, John Rossman, who is also the co-promoter for our NGA shows in Alabama, and I are going to Gainesville, Georgia this weekend to work with some of our athletes who are competing in the SNBF Pro Am Championships. We are looking forward to being back stage to catch a whiff of posing oil and Pam. I'm sure we will want to don our posing suits and step up. Both John and I are natural pros.

Back, Lats, Shoulders and Biceps

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Pull Ups
3 x 10 + body weight

Smith Machine Bent Over Bar Bell Rows
3 x 10 x 105 pounds

Hoist Machine Lat Pull Down
3 x 10 x 145 pounds

Dumb Bell Bench Lat Pulls
3 x 10 x 60 pound dumb bell - Tough Exercise

Hoist Machine Seated Cable Row
3 x 10 x 155 pounds

Hoist Machine Shoulder Press
3 x 10 x 110 pounds

Bar Bell Military Press
3 x 10 x 50 pound bar bell

Dumb Bell Laterals
3 x 20 x 12 pound dumb bells

Dumb Bell Extensions
3 x 20 x 12 pound dumb bells

Preacher Curls
3 x 10 x 50 pounds

Bicep Curls
3 x 10 x 25 pound dumb bells
1 x 10 x 30 pound dumb bells

Cable Straight Bar Bicep Curls
3 x 10 x 50 pounds with bar

Abdominal 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
 
Monday, November 8, 2010

Body Weight: 146.4 Pounds

Off Season Lean Mass Gain Regimen

Chest and Triceps

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Incline Bench Dumb Bell Press
2 x 8 x 52.5 pound dumb bells
1 x 8 x 60.0 pound dumb bells

Flat Bench Dumb Bell Press
2 x 8 x 52.5 pound dumb bells
1 x 8 x 60.0 pound dumb bells
1 x 8 x 65.0 pound dumb bells

Hoist Machine Chest Press - Seat position changed with each set
3 x 8 x 160 pounds
3 x 8 x 175 pounds

Standing Chest Cable Flies
3 x 8 x 50 pounds
3 x 8 x 55 pounds

Triceps Push Downs
3 x 8 x 60 pounds

Triceps Rope Pull Downs
3 x 8 x 50 pounds

Reverse Grip Triceps Push Downs
3 x 8 x 50 pounds

V-Bar Push Triceps Push Downs
3 x 8 x 60 pounds

Abdominals
1 x 200 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, November 10, 2010

Body Weight: 145.5 Pounds

Off Season Lean Mass Gain Regimen

Legs and Calves

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Hoist Machine Leg Presses
3 x 10 x 300 pounds

Hoist Machine Leg Extensions
3 x 10 x 125 pounds

Hoist Machine Hamstring Curls
3 x 10 x 150 pounds

Hoist Machine Hip Adductor's
3 x 20 x 75 pounds

Hoist Machine Hip Abductor's
3 x 20 x 50 pounds

Smith Machine Standing Calve Raises
3 x 25 x 150

Abdominals
1 x 200 x 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 15, 2010

I had a really great time in Coral Springs, Florida this weekend hosting as Master of Ceremonies the 2010 NGA American International Pro Qualifier and Pro Universe Classic Bodybuilding, Figure and Bikini Championships. We had a large turn out of great athletes, including Layne Norton and Nicole Weeks in their respective Pro Classes.

Body Weight: 148.0 Pounds (Still enjoying my post-competition season diet)

Off Season Lean Mass Gain Regimen

Chest and Triceps

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke. This session was a superset workout, with each chest set followed immediately by a triceps set. Fun.

Flat Bench Dumb Bell Press
2 x 10 x 42.5 pound dumb bells
2 x 10 x 47.5 pound dumb bells
2 x 10 x 52.5 pound dumb bells

6 x 10 x 148 pounds (body weight dips)

Hoist Machine Chest Press - Seat position changed with each set
3 x 10 x 160 pounds
3 x 10 x 175 pounds

Hoist Machine Triceps Press Downs
6 x 10 x 165 pounds

Flat Bench Dumb Bell Extensions
3 x 10 x 20 pound dumb bells

Hands on One Bench, Feet on One Bench, Triceps Dips
3 x 10 x 148 pounds (body weight dips)

Abdominals
1 x 200 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, November 17, 2010

Body Weight: 147.7 Pounds

Off Season Lean Mass Gain Regimen

Legs and Calves - Crazy Eights (8 reps per set)

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Hoist Machine Leg Presses
3 x 8 x 300 pounds

Free Weight Squat Rack
3 x 8 x 205 pounds

Hoist Machine Leg Extensions
3 x 8 x 125 pounds

Hoist Machine Hamstring Curls
3 x 8 x 150 pounds

Hoist Machine Hip Adductor's
3 x 20 x 75 pounds

Hoist Machine Hip Abductor's
3 x 20 x 50 pounds

Hoist Machine Sitting Calve Raises
3 x 25 x 150

Standing Calve Raises
3 x 25 x body weight

Abdominals
1 x 200 x 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 19, 2010

Body Weight: 146.4 Pounds

Off Season Lean Mass Gain Regimen

Back, Lats, Shoulders and Biceps - Crazy Eights

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Pull Ups
3 x 8 + body weight

Smith Machine Bent Over Bar Bell Rows
3 x 8 x 125 pounds

Hoist Machine Lat Pull Down
3 x 8 x 165 pounds

Dumb Bell Bench Lat Pulls
3 x 8 x 60 pound dumb bell

Hoist Machine Seated Cable Row
3 x 8 x 165 pounds

Hoist Machine Shoulder Press
3 x 8 x 120 pounds

Bar Bell Military Press
3 x 8 x 50 pound bar bell

Dumb Bell Laterals
3 x 20 x 15 pound dumb bells

Dumb Bell Extensions
3 x 20 x 15 pound dumb bells

Preacher Curls
3 x 20 x 60 pounds

Bicep Curls
3 x 8 x 30 pound dumb bells

Cable Straight Bar Bicep Curls
3 x 8 x 60 pounds with bar

Abdominal 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
 
Monday, November 22, 2010

At around 10:30 AM, on Friday, November 22nd, I was sitting in my car listening to my radio and reviewing my notes for a History test at Long Beach (California) City College. I heard the first news flash that shots were fired at the presidential motorcade in Dallas. I never went to class that day, nor for the next four days as I and the rest of the nation watched the funeral of President John F. Kennedy. I know of no one who is old enough that doesn't remember where they were and what they were doing on that day, 47 years ago.

Body Weight: 148.0 Pounds (Still enjoying my post-competition season diet)

Off Season Lean Mass Gain Regimen

Chest and Triceps

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Hoist Machine Chest Press - Seat position changed with each set
3 x 20 x 145 pounds

Hoist Machine Chest Flys - Seat position changed with each set
3 x 20 x 50 pounds

Cable Low To High Cross Overs
3 x 20 x 30 pounds each cable

Flat Bench Chest Pull Overs
3 x 10 x 50 pound dumb bell

Triceps Rope Pull Downs
3 x 20 x 40 pounds

Triceps Press Downs
3 x 20 x 50 pounds

Single Cable Triceps Press Downs
3 x 20 x 20 pounds - 10 x palms in grip, 10 x palms out grip

Feet Elevated Deep Push Ups
3 x 10

Abdominals
1 x 200 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, November 24, 2010

Body Weight: 147.0 Pounds

Off Season Lean Mass Gain Regimen

Because of Thanksgiving, my workout partner will not be here on Friday so he wanted to do Back & Biceps today. He will ride his bike on Friday for his legs workout. I work Friday, so I'll do legs and calves alone.

Back, Lats, Shoulders and Biceps - 46's (four-second push, six reps per set)

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Pull Ups
3 x 6 + body weight (four-seconds pull up for each rep)

Smith Machine Bent Over Bar Bell Rows
3 x 6 x 125 pounds

Hoist Machine Lat Pull Down
3 x 6 x 165 pounds

Dumb Bell Bench Lat Pulls
3 x 6 x 60 pound dumb bell (doing this slowly was tough)

Hoist Machine Seated Cable Row
3 x 6 x 165 pounds

Hoist Machine Shoulder Press
3 x 6 x 120 pounds

Bar Bell Military Press
3 x 6 x 50 pound bar bell

Work The Rack Seated Dumb Bell Curls
1 x 10 x 25's, 20's, 15's, 10's, 8's each arm without stopping

Abdominal 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
 
Friday, November 26, 2010

Body Weight: 148.4 Pounds

OMG I pigged out yesterday. I had two full plates of Thanksgiving fare. I paid for my efforts by not being able to sleep well last night. I skipped my 7am workout and didn't train until 8:30. Of course, I brought my lunch in to the YMCA today, turkey and mashed potatoes. LOL

Off Season Lean Mass Gain Regimen

Legs and Calves - Forty-Sixes (four-seconds press, six heavy reps per set)

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Hoist Machine Leg Presses
3 x 6 x 275 pounds

Free Weight Squat Rack
3 x 6 x 175 pounds

Hoist Machine Leg Extensions
3 x 6 x 145 pounds

Hoist Machine Hamstring Curls
3 x 6 x 155 pounds

Hoist Machine Hip Adductor's
3 x 20 x 85 pounds

Hoist Machine Hip Abductor's
3 x 20 x 60 pounds

Hoist Machine Sitting Calve Raises
3 x 25 x 160 pounds

Standing Calve Raises
3 x 25 x body weight

Abdominals
1 x 200 x 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 29, 2010

Body Weight: 150.0 Pounds. That's it. Holiday is over.

Off Season Lean Mass Gain Regimen

Chest and Triceps - Four Six's (four-second reps, six reps per set)

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Flat Bench Dumb Bell Press
1 x 6 x 32.5 pound dumb bells
1 x 6 x 37.5 pound dumb bells
1 x 6 x 42.5 pound dumb bells
1 x 6 x 47.5 pound dumb bells
1 x 6 x 52.5 pound dumb bells

Hoist Machine Chest Press - Seat position changed with each set
3 x 6 x 160 pounds

Incline Bench Dumb Bell Flies
1 x 6 x 32.5 pound dumb bells
1 x 6 x 35.0 pound dumb bells
1 x 6 x 37.5 pound dumb bells

Cable Low To High Chest Pull (stiff arm, wrist curled back, focus on chest movement)
3 x 6 x 20 pounds each cable

Body Weight Dips
3 x 6 x body weight (four-seconds press, slow descend)

Triceps Rope Pull Downs
3 x 6 x 50 pounds

Triceps Press Downs
3 x 6 x 60 pounds

Behind-The-Head Seated Dumb Bell Triceps Extension
3 x 6 x 50 pound dumb bell

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

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 1, 2010

Body Weight: 147.4 Pounds

Off Season Lean Mass Gain Regimen

Legs and Calves - Forty-Sixes (four-seconds press, six heavy reps per set)

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Machine Leg Presses
3 x 6 x 300 pounds

Hoist Machine Leg Extensions
3 x 6 x 155 pounds

Hoist Machine Hamstring Curls
3 x 6 x 165 pounds

Hoist Machine Hip Adductor's
3 x 6 x 100 pounds

Hoist Machine Hip Abductor's
3 x 6 x 100 pounds

Hoist Machine Sitting Calve Raises
3 x 25 x 165 pounds

Standing Calve Raises
3 x 25 x body weight

Abdominals
1 x 200 x 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, December 3, 2010

Body Weight: 148.0 Pounds

Off Season Lean Mass Gain Regimen

Back, Lats, Shoulders and Biceps - 46's (four-second push, six reps per set)

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Hoist Machine Lat Pull Down
3 x 6 x 165 pounds

Smith Machine Bent Over Bar Bell Rows
3 x 6 x 125 pounds

Dumb Bell Bench Lat Pulls
3 x 6 x 60 pound dumb bell (doing this slowly was tough)

Hoist Machine Seated Cable Row
3 x 6 x 175 pounds

Dumb Bell Shoulder Shrugs - Four Positions Per Rep
3 x 24 x 30 pound dumb bells

Seated Dumb Bell Curls
3 x 5 x 35 pound dumb bells

Bar Bell Curls - Press Down Resistance
3 x 6 x 30 pound bar bell

Abdominal 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
 
Monday, December 6, 2010

Body Weight: 150.0 Pounds. A little too much celebration after Auburn won the SEC.

Off Season Lean Mass Gain Regimen

Chest and Triceps - Sixty Six's (six reps per set, six sets per exercise)

All reps done with an even pace, power stroke up, slow recovery.

Smith Machine Incline Bench Press
3 x 6 x 115 pounds
3 x 6 x 125 pounds

Flat Bench Dumb Bell Press
2 x 6 x 47.5 pound dumb bells
2 x 6 x 52.5 pound dumb bells
2 x 6 x 60.0 pound dumb bells

Decline Bench Dumb Bell Press
2 x 6 x 42.5 pound dumb bells
2 x 6 x 52.5 pound dumb bells
2 x 6 x 55.0 pound dumb bells

Triceps Rope Pull Downs
2 x 6 x 50 pounds

Triceps Press Downs
2 x 6 x 60 pounds

Reverse Grip Press Downs
2 x 6 x 50 pounds

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

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 8, 2010

Body Weight: 149.4 Pounds

Off Season Lean Mass Gain Regimen

Escalation Density Training (EDT)

EDT involves a workout where you measure how much work is done and then consistently and gradually increase the amount of work. Each workout consists of three 15-minute time frames separated by a 5-minute rest period. You perform two exercises for a total of six exercises per workout. In each time frame the exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.

Legs and Calves

First 15-minutes time limit

Machine Leg Press
12 x 8 x 200 pounds

Prone Hamstring Curl
12 x 8 x 75 pounds

Second 15-minutes time limit

Leg Extensions
14 x 8 x 110 pounds

Seated Hamstring Curls
14 x 8 x 135 pounds

Third 15-minutes time limit

Seated Calve Raises
15 x 12 x 100 pounds

Standing Calve Raises On A Slant Board
15 x 12 x body weight

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
 
Friday, December 10, 2010

Body Weight: 150.0 Pounds

Off Season Lean Mass Gain Regimen

Escalation Density Training (EDT)

EDT involves a workout where you measure how much work is done and then consistently and gradually increase the amount of work. Each workout consists of three 15-minute time frames separated by a 5-minute rest period. You perform two exercises for a total of six exercises per workout. In each time frame the exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.

Arms and Delts

First 15-minutes time limit

Incline Bench Dumb Bell Curls
8 x 8 x 20 pound dumb bells

Seated Shoulder Extensions
8 x 8 x 17.5 pound dumb bells

Second 15-minutes time limit

Preacher Curls
10 x 8 x 50 pounds

Press Downs
10 x 8 x 50 pounds

Third 15-minutes time limit

Lateral Dumb Bell Raises
12 x 8 x 17.5 pound dumb bells

Seated Bent Over Lateral Dumb Bell Raises
12 x 8 x 17.5 pound dumb bells

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
 
Monday, December 13, 2010

Body Weight: 152.4 Pounds (10 pounds over contest weight)

Off Season Lean Mass Gain Regimen

Escalation Density Training (EDT)

EDT involves a workout where you measure how much work is done and then consistently and gradually increase the amount of work. Each workout consists of three 15-minute time frames separated by a 5-minute rest period. You perform two exercises for a total of six exercises per workout. In each time frame the exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.

Chest and Back

First number is sets, second number is reps, third number is weight

First 15-minutes time limit

Incline Bench Dumb Bell Press
12 x 8 x 37.5 pound dumb bells

Medium Grip Pull Down
12 x 8 x 85 pounds

Second 15-minutes time limit

Machine Chest Press (change seat position every two sets)
12 x 8 x 175 pounds (tough)

Seated Cable Rows
12 x 8 x 165 pounds

Third 15-minutes time limit

Flat Bench Dumb Bell Press
12 x 8 x 47.5 pound dumb bells (tough)

Bent Over Dumb Bell Rows
12 x 8 x 45 pound dumb bells

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
 
Other than Creatine and Nitric Oxide, I haven't used many pre-workout supplements. I am getting a good "rush" from K-OTIC. I am lifting heavy and I am recovering quickly between sets. I'm doing a lot of work during my sessions. I'm about through with my first container of K-OTIC and I'm looking forward to a "refill" of this excellent "Hardcore Psychoactive Performance Igniter."

Old Navy
 
Friday, December 17, 2010

Body Weight: 151.4 Pounds

Off Season Lean Mass Gain Regimen

Escalation Density Training (EDT)

EDT involves a workout where you measure how much work is done and then consistently and gradually increase the amount of work. Each workout consists of three 15-minute time frames separated by a 5-minute rest period. You perform two exercises for a total of six exercises per workout. In each time frame the exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.

Arms and Delts

First 15-minutes time limit

Incline Bench Dumb Bell Curls
9 x 8 x 22.5 pound dumb bells

Seated Shoulder Extensions
9 x 8 x 20 pound dumb bells

Second 15-minutes time limit

Preacher Curls
10 x 8 x 55 pounds

Press Downs
10 x 8 x 55 pounds

Third 15-minutes time limit

Lateral Dumb Bell Raises
12 x 8 x 17.5 pound dumb bells (couldn't improve on this)

Seated Bent Over Lateral Dumb Bell Raises
12 x 8 x 17.5 pound dumb bells (couldn't improve on this)

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
 
Monday, December 20, 2010

Body Weight: 154.0 Pounds (Can't wait until the holidays are over. LOL)

Off Season Lean Mass Gain Regimen

Escalation Density Training (EDT)

EDT involves a workout where you measure how much work is done and then consistently and gradually increase the amount of work. Each workout consists of three 15-minute time frames separated by a 5-minute rest period. You perform two exercises for a total of six exercises per workout. In each time frame the exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.

Chest and Back

First number is sets, second number is reps, third number is weight

First 15-minutes time limit

Incline Bench Dumb Bell Press
10 x 8 x 40 pound dumb bells

Medium Grip Pull Down
10 x 8 x 90 pounds

Second 15-minutes time limit

Machine Chest Press (change seat position every two sets)
10 x 8 x 190 pounds (very tough)

Seated Cable Rows
10 x 8 x 175 pounds

Third 15-minutes time limit

Flat Bench Dumb Bell Press
10 x 8 x 50 pound dumb bells (tough)

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

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
 
WOW, as somewhat of a newbie I bet there is a lot that I could learn from you. 30 years of competing, that's impressive. Have you been natural the whole time?
 
Emma said:
WOW, as somewhat of a newbie I bet there is a lot that I could learn from you. 30 years of competing, that's impressive. Have you been natural the whole time?
Click to expand...

Absolutely. 100% natural. Would have it no other way. Not 30 years of competing, just 30 contests, actually 31. Five years of competing. If you need some help, email me: [email protected].

Regards, Old Navy
 
Do you or anyone else know anything about this guy Anthony Roberts, i heard he's supposed to be some expert in AS, but just got his website siezed? - I heard there is a story about him on steroidtimes.com with some crazy cartoon. Anyone know more details?
 
Emma said:
Do you or anyone else know anything about this guy Anthony Roberts, i heard he's supposed to be some expert in AS, but just got his website siezed? - I heard there is a story about him on steroidtimes.com with some crazy cartoon. Anyone know more details?
Click to expand...

This notice is posted on his site:

"This website domain has been seized by the United States Marshal's Service pending judicial sale to satisfy a civil judgment against Anthony Roberts in Civil Action No. H-09-1929, Dynamic Sports Nutrition, Inc. v. Anthony Roberts, Pending in the Houston Division of the United States District Court for the Southern District of Texas."
 
Wednesday, December 22, 2010

Body Weight: 154.5 Pounds

Off Season Lean Mass Gain Regimen

Escalation Density Training (EDT)

EDT involves a workout where you measure how much work is done and then consistently and gradually increase the amount of work. Each workout consists of three 15-minute time frames separated by a 5-minute rest period. You perform two exercises for a total of six exercises per workout. In each time frame the exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.

Legs and Calves

First 15-minutes time limit

Machine Leg Press
10 x 8 x 230 pounds

Prone Hamstring Curl
10 x 8 x 90 pounds (tough)

Second 15-minutes time limit

Leg Extensions
12 x 8 x 120 pounds

Seated Hamstring Curls
12 x 8 x 150 pounds (tough)

Third 15-minutes time limit

Seated Calve Raises
15 x 12 x 120 pounds

Standing Calve Raises On A Slant Board
15 x 12 x body weight

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

Cardio
200 reps of skip rope

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
 
Looks like you've been on this program for about 4 1/2 months. You've gained 4.5 lbs thats about a lb/month. No bad but looks like a very expensive supplement program for someone that not sponsered.
 
BBB said:
Looks like you've been on this program for about 4 1/2 months. You've gained 4.5 lbs thats about a lb/month. No bad but looks like a very expensive supplement program for someone that not sponsered.
Click to expand...

I am a senior athlete. At 67 years-of-age, I never achieve results as much or as quickly as a younger athlete. I am very happy with that fact I can add some good muscle at my age. Most men peak in their early 20's. I'm way past that but am still able to grow. I weighed 144 on stage on October 16. I am around 155 today. Of course, all of the additional weight is not muscle. I am enjoying my off season. I will get it back "on" after January 1. My next contest is April 16. I will be harder and leaner than I was at my 6th pro show last October.

Old Navy
 
Friday, December 24, 2010

Body Weight: 154.5 Pounds

Off Season Lean Mass Gain Regimen

Escalation Density Training (EDT)

EDT involves a workout where you measure how much work is done and then consistently and gradually increase the amount of work. Each workout consists of three 15-minute time frames separated by a 5-minute rest period. You perform two exercises for a total of six exercises per workout. In each time frame the exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.

Arms and Delts

First 15-minutes time limit

Incline Bench Dumb Bell Curls
8 x 8 x 25 pound dumb bells

Shoulder Shrugs
8 x 8 x 47.5 pound dumb bells

Second 15-minutes time limit

Preacher Curls
10 x 8 x 60 pounds

Press Downs
10 x 8 x 60 pounds

Third 15-minutes time limit

Lateral Dumb Bell Raises
10 x 8 x 22.5 pound dumb bells

Seated Bent Over Lateral Dumb Bell Raises
10 x 8 x 22.5 pound dumb bells

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
 
Monday, December 27, 2010

Body Weight: 156.0 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
2:00 x 85 pounds x 65 reps

Two Sets of Leg Extensions
2 sets x 90 pounds x 30 reps

Three Sets of Leg Curls
3 sets x 115 pounds x 30 reps

Also,

Adductor
3 sets x 60 pounds x 15 reps

Abductor
3 sets x 60 pounds x 15 reps

Seated Calve Extensions
3 sets x 100 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
 
Wednesday, December 29, 2010

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.

Widow-Maker Power Workout – A Four-Week Plan (Here is the entire workout regimen)

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 1:

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

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

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

Heavy Laterals – 3 x 8

Press Down – 4 x 10

Decline Dumbbell or Barbell Extensions - 4 x 8

Day 2:

Leg Press – 6 x 6, 1 x 40

Squats – 6 x 6, 1 x 30

Hack Squat – 6 x 6, 1 x 20

Leg Curls– 5 x 8

Leg Extensions – 4 x 10

Day 3:

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

Medium Grip Pull Down – 6 x 6, 1 x 20

Dead Lifts – 6 x 6, 1 x 30

Barbell Curls – 4 x 6

Preacher Curls – 4 x 10

Day 4:

Lunges - 6 x 6, 1 x 20

Seated Leg Curls - 6 x 6

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

Dumbbell Stiff Leg Dead Lifts - 6 x 6

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


Today I did Day One of the Widow Maker

Day 1:

Incline Bench Dumbbell Press – 6 x 6 x 47.5 dumb bells, 1 x 20 x 42.5 dumb bells

Flat Bench Dumbbell Press – 6 x 6 x 52.5 dumb bells, 1 x 20 x 47.5 dumb bells

High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4 x 55 pounds

Heavy Laterals – 3 x 8 x 17.5 pound dumb bells

Press Down – 4 x 10 x 60 pounds

Decline Dumbbell or Barbell Extensions - 4 x 8 x 50 pound barbell (skull crushers)



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 said:
I am a senior athlete. At 67 years-of-age, I never achieve results as much or as quickly as a younger athlete. I am very happy with that fact I can add some good muscle at my age. Most men peak in their early 20's. I'm way past that but am still able to grow. I weighed 144 on stage on October 16. I am around 155 today. Of course, all of the additional weight is not muscle. I am enjoying my off season. I will get it back "on" after January 1. My next contest is April 16. I will be harder and leaner than I was at my 6th pro show last October.

Old Navy
Click to expand...
In the end how much muscle do you hope to have gained? What is your body fat like now as compared to contest time?
 
My weight today is 156 and my body fat is around 8%, which means I have about 143.5 pounds of lean mass. I will continue to lift heavy while keeping my clean carbs up and hopefully come in at my next show at around 5% body fat and hopefully keep a good part of the lean mass I have now. I am not concerned about "making weight" As a natural Master Pro, I compete in age classes, not weight classes. During the last three weeks of contest prep, I don't step on a scale. I use a mirror to judge my conditioning and readiness. That's the plan.
 
Week One, Day Two of the Hungarian Oak Leg Blast Regemin

Thursday, December 30, 2010

Body Weight: 155.8 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
2:20 x 85 pounds x 80 reps

Two Sets of Leg Extensions
2 sets x 90 pounds x 30 reps

Three Sets of Leg Curls
3 sets x 115 pounds x 30 reps

Also,

Adductor
3 sets x 60 pounds x 15 reps

Abductor
3 sets x 60 pounds x 15 reps

Seated Calve Extensions
3 sets x 100 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
 
Friday, December 31, 2010

Body Weight: 157.0 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.

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 115 pounds, 1 x 20 x 100 pounds

Medium Grip Pull Down – 6 x 6 x 145 pounds, 1 x 20 x 125 pounds

Dead Lifts – 6 x 6 x 155 pounds, 1 x 30 x 125 pounds

Barbell Curls – 4 x 6 x 50 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
 
Hungarian Oak Leg Blast - Week 2, Session 3

Monday, January 3, 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
2:40 x 85 pounds x 120 reps

Two Sets of Leg Extensions
2 sets x 100 pounds x 30 reps

Three Sets of Leg Curls
3 sets x 150 pounds x 30 reps

Also,

Adductor
3 sets x 65 pounds x 15 reps

Abductor
3 sets x 65 pounds x 15 reps

Seated Calve Extensions
3 sets x 110 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
 
Wednesday, January 5, 2011

Body Weight: 158.0 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.

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.

Today I did Week Two, Day One of the Widow Maker

Incline Bench Dumbbell Press – 6 x 6 x 52.5 dumb bells, 1 x 20 x 47.5 dumb bells

Flat Bench Dumbbell Press – 6 x 6 x 55 dumb bells, 1 x 20 x 52.5 dumb bells

High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4 x 60 pounds

Heavy Laterals – 3 x 8 x 20 pound dumb bells

Press Down – 4 x 10 x 65 pounds

Decline Dumbbell or Barbell Extensions - 4 x 8 x 60 pound barbell (skull crushers)



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
 
Thursday, January 6, 2011

Body Weight: 156.6 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
3:00 x 85 pounds x 120 reps (couldn't do more than 120 reps)

Two Sets of Leg Extensions
2 sets x 115 pounds x 30 reps (upped this by 15 pounds)

Three Sets of Seated Leg Curls
3 sets x 160 pounds x 30 reps (upped this by 10 pounds)

Also,

Adductor
3 sets x 65 pounds x 15 reps

Abductor
3 sets x 65 pounds x 15 reps

Seated Calve Extensions
3 sets x 115 pounds x 25 reps (upped this by 5 pounds)

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
 
War Eagle - Auburn 2010 National Champion

Tuesday, January 11, 2011

My YMCA workplace was closed on Monday due to icy conditions on the roads in Birmingham, Alabama so I stayed home with my wife and "chilled." I couldn't do my Hungarian Oak Leg Blast regimen on Monday so I will pick that up tomorrow. I did Wednesday's Widow Maker training regimen today.

Body Weight: 157.4 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.

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.

Today I did Week Three, Day One of the Widow Maker

I was training without my workout partner so I just repeated last week's weights.

Incline Bench Dumbbell Press – 6 x 6 x 52.5 dumb bells, 1 x 20 x 47.5 dumb bells

Flat Bench Dumbbell Press – 6 x 6 x 55 dumb bells, 1 x 20 x 52.5 dumb bells

High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4 x 60 pounds

Heavy Laterals – 3 x 8 x 20 pound dumb bells

Press Down – 4 x 10 x 65 pounds

Decline Dumbbell or Barbell Extensions - 4 x 8 x 60 pound barbell (skull crushers)


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
 
Hungarian Oak Leg Blast - Week 3, Session 5

Wednesday, January 12, 2011

Body Weight: 158.5 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
3:20 x 85 pounds x 147 reps

Two Sets of Leg Extensions
2 sets x 120 pounds x 30 reps

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

Also,

Adductor
3 sets x 70 pounds x 15 reps

Abductor
3 sets x 70 pounds x 15 reps

Seated Calve Extensions
3 sets x 120 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
 
Wow, I've never heard of anything like that happening before. Crazy. Anyway, I was wondering if you have any special tips for keeping motivated during the Winter? Training mostly in the gym in the Winter gets old to me, any ideas on how to switch it up? I admit I'm kind of a sissy about the cold.
 
Emma said:
Wow, I've never heard of anything like that happening before. Crazy. Anyway, I was wondering if you have any special tips for keeping motivated during the Winter? Training mostly in the gym in the Winter gets old to me, any ideas on how to switch it up? I admit I'm kind of a sissy about the cold.
Click to expand...


Before I can suggest what you might do in the gym, tell me what you are doing now.

Old Navy
 
Combat Cardio

Friday, January 14, 2011

Body Weight: 156.0 Pounds

Off Season Lean Mass Gain Regimen

We had some fun taking a break from Hungarian Oak Leg Blast and Widow Maker to do some Combat Cardio.

Five Cycles of the Following

Jump Rope for Two Minutes

30 Mountain Climbers

30 Squat Thrusts

30 Push Ups

30 Side Straddle Hops

Rest Two Minutes and Repeat

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

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
 
Hungarian Oak Leg Blast - Week 2, Session 6

Sunday, January 16, 2011

My training partner and I worked on Sunday afternoon because my YMCA is closed on Monday for MLK Day.

Body Weight: 157.4 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
3:40 x 85 pounds x 155 reps

Two Sets of Leg Extensions
2 sets x 120 pounds x 30 reps

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

Also,

Adductor
3 sets x 70 pounds x 15 reps

Abductor
3 sets x 70 pounds x 15 reps

Seated Calve Extensions
3 sets x 120 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
 
Wednesday, January 19, 2011

Body Weight: 157.2 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.

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.

Today I did Week Four, Day One of the Widow Maker

Incline Bench Dumbbell Press – 6 x 6 x 55 dumb bells, 1 x 20 x 52.5 dumb bells

Flat Bench Dumbbell Press – 6 x 6 x 60 dumb bells, 1 x 20 x 55 dumb bells

High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4 x 60 pounds

Shrugs – 3 x 12 x 35 pound dumb bells

Press Down – 4 x 10 x 70 pounds

Decline Dumbbell or Barbell Extensions - 4 x 8 x 65 pound barbell (skull crushers)


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

Cardio
30-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
 
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