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

Black Jack - 21

Friday, February 24, 2012

Body Weight: 156.8 Pounds

Black Jack - 21's

After a couple of light warm up sets, three sets of 7 reps of several exercises lifting as heavy and slowly as you can.

Back, Shoulders and Biceps

Machine Lat Pull Down
3 x 7 x 135 pounds

Machine Low Row
3 x 7 x 135 pounds

Military Press
3 x 7 x 70 pound fixed barbell

Bent Over Dumb Bell Rows
3 x 7 x 50 pound dumb bells

Dumb Bell Bicep Curls
3 x 7 x 27.5 pound dumb bells

Olympic Barbell Curl - Slow Reps
3 x 7 x 45 pounds

Crunches
200 slow and hard - two sets of 100

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
 
Dirty Dozen's

Monday, February 27, 2012

Body Weight: 157.4 Pounds.

Dirty Dozens

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

Chest and Triceps.

Incline Bench Dumb Bell Press
2 x 12 x 60 pound dumb bells

Flat Bench Dumb Bell Press
2 x 12 x 65 pound dumb bells

Flat Bench Dumb Bell Flies
2 x 12 x 45 pound dumb bells

Machine Bench Press
2 x 12 x 190 pounds

Machine Cable Flies
2 x 12 x 90 pounds

V-Bar Triceps Press Down
2 x 12 x 70 pounds

Flat Bar Triceps Press Down
2 x 12 x 70 pounds

Rope Triceps Pull Down
2 x 12 x 50 pounds

Crunches
100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
20 Somethings Endurance Training

Wednesday, February 29, 2012

Body Weight: 156.0 Pounds

20-Somethings Endurance Training

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

Legs, Calves and Abs

Machine Leg Press
1 x 20 x 250 pounds

Hack Squats
1 x 20 x 135 pounds

Machine Leg Curls
1 x 20 x 135 pounds

Machine Leg Extensions
1 x 20 x 115 pounds

Machine Adductors
1 x 20 x 85 pounds

Machine Abductors
1 x 20 x 85 pounds

Seated Machine Calf Raises
3 x 25 x 100 pounds

Standing Calf Raises
3 x 25 x body weight

Crunches
100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Black Jack - 21

Friday, March 2, 2012

We had a power outage at our home caused by the heavy weather on Friday so I didn't have the opportunity to post my journal for Friday until today.


Body Weight: 156.0 Pounds

Black Jack - 21's

After a couple of light warm up sets, three sets of 7 reps of several exercises lifting as heavy and slowly as you can.

Back, Shoulders and Biceps

Machine Lat Pull Down
3 x 7 x 140 pounds

Machine Low Row
3 x 7 x 140 pounds

Military Press
3 x 7 x 70 pound fixed barbell

Bent Over Dumb Bell Rows
3 x 7 x 55 pound dumb bells

Dumb Bell Bicep Curls
3 x 7 x 27.5 pound dumb bells

Olympic Barbell Curl - Slow Reps
3 x 7 x 45 pounds

Crunches
200 slow and hard - two sets of 100

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Crazy Eights

Monday, March 5, 2012

Body Weight: 156.6 Pounds.

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

Chest and Triceps.

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

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

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

Machine Bench Press
3 x 8 x 185 pounds

Machine Cable Flies
3 x 8 x 85 pounds

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

Flat Bar Triceps Press Down
3 x 8 x 65 pounds

Rope Triceps Pull Down
3 x 8 x 50 pounds

Crunches
100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Black Jack - 21

Wednesday, March 7, 2012

Body Weight: 157.4 Pounds

Black Jack - 21

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

Legs, Calves and Abs

Machine Leg Press
3 x 7 x 300 pounds

Hack Squats
3 x 7 x 165 pounds

Machine Leg Curls
3 x 7 x 155 pounds

Machine Leg Extensions
3 x 7 x 130 pounds

Machine Adductors
3 x 7 x 100 pounds

Machine Abductors
3 x 7 x 100 pounds

Seated Machine Calf Raises
3 x 21 x 115 pounds

Standing Calf Raises
3 x 21 x body weight

Crunches
121 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Black Jack - 21 and TRX Suspension Training

Friday, March 9, 2012

Body Weight: 156.0 Pounds

Black Jack - 21's and TRX Suspension Trainng

After a couple of light warm up sets, three sets of 7 reps of several exercises lifting as heavy and slowly as you can.

Back, Shoulders and Biceps

Machine Lat Pull Down
3 x 7 x 140 pounds

Machine Low Row
3 x 7 x 140 pounds

Military Press
3 x 7 x 70 pound fixed barbell

Bent Over Dumb Bell Rows
3 x 7 x 55 pound dumb bells

Dumb Bell Bicep Curls
3 x 7 x 27.5 pound dumb bells

Olympic Barbell Curl - Slow Reps
3 x 7 x 45 pounds

We also did a full-upper body TRX Suspension Training workout (two sets of each exercise)

Crunches
200 slow and hard - two sets of 100

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Crazy Eights

Monday, March 12, 2012

Body Weight: 157.0 Pounds.

The hour lost because of daylight savings time hit me hard this morning. I was really beat after this session. I got up at 5:15, but my brain said it was 4:15.

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

Chest and Triceps.

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

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

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

Machine Bench Press
3 x 8 x 185 pounds

Machine Cable Flies
3 x 8 x 85 pounds

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

Flat Bar Triceps Press Down
3 x 8 x 65 pounds

Rope Triceps Pull Down
3 x 8 x 50 pounds

Crunches
100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
20 Somethings Endurance Training

Wednesday, March 14, 2012

Body Weight: 156.8 Pounds

20-Somethings Endurance Training

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

Legs, Calves and Abs

Machine Leg Press
1 x 20 x 250 pounds

Hack Squats
1 x 20 x 135 pounds

Machine Leg Curls
1 x 20 x 135 pounds

Machine Leg Extensions
1 x 20 x 115 pounds

Machine Adductors
1 x 20 x 85 pounds

Machine Abductors
1 x 20 x 85 pounds

Seated Machine Calf Raises
3 x 25 x 100 pounds

Standing Calf Raises
3 x 25 x body weight

Crunches
100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Crazy Eights

Monday, March 19, 2012

Body Weight: 157.0 Pounds.

Because I needed to focus on my 2011 Federal and State Tax Returns all weekend, I didn't have time to post my workout on Friday. I completed a strong back, biceps and shoulders session on Friday.

Monday

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

Chest and Triceps.

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

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

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

Machine Bench Press
3 x 8 x 185 pounds

Machine Cable Flies
3 x 8 x 85 pounds

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

Flat Bar Triceps Press Down
3 x 8 x 65 pounds

Rope Triceps Pull Down
3 x 8 x 50 pounds

Crunches
100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Dirty Dozen's

Wednesday, March 21, 2012

Body Weight: 158.0 Pounds

Dirty Dozen's

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

Legs, Calves and Abs

Machine Leg Press
3 x 12 x 270 pounds

Hack Squats
3 x 12 x 125 pounds

Machine Leg Curls
3 x 12 x 125 pounds

Machine Leg Extensions
3 x 12 x 120 pounds

Machine Adductors
3 x 12 x 85 pounds

Machine Abductors
3 x 12 x 85 pounds

Seated Machine Calf Raises
3 x 24 x 110 pounds

Standing Calf Raises
3 x 24 x body weight

Crunches
100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Dirty Dozen's

Friday, March 23, 2012

Body Weight: 157.4 Pounds

Dirty Dozen's

After a couple of light warm up sets, three sets of 12 reps of several exercises lifting as heavy and slowly as you can.

Back, Shoulders and Biceps

Machine Lat Pull Down
3 x 12 x 130 pounds

Machine Low Row
3 x 12 x 140 pounds

Military Press
3 x 12 x 60 pound fixed barbell

Bent Over Dumb Bell Rows
3 x 12 x 55 pound dumb bells

Dumb Bell Bicep Curls
3 x 12 x 25 pound dumb bells

Olympic Barbell Curl - Slow Reps
3 x 12 x 45 pounds

Crunches
200 slow and hard - two sets of 100

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Crazy Eights

Monday, March 26, 2012

Body Weight: 157.4 Pounds.

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

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

Chest and Triceps.

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

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

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

Machine Bench Press
3 x 8 x 185 pounds

Machine Cable Flies
3 x 8 x 85 pounds

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

Flat Bar Triceps Press Down
3 x 8 x 65 pounds

Rope Triceps Pull Down
3 x 8 x 50 pounds

Crunches
100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Dirty Dozen's

Wednesday, March 28, 2012

Body Weight: 155.8 Pounds - Started a cutting diet.

Dirty Dozens

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

Legs, Calves and Abs

Machine Leg Press
3 x 12 x 300 pounds

Hack Squats
3 x 12 x 130 pounds

Machine Leg Curls
3 x 12 x 130 pounds

Machine Leg Extensions
3 x 12 x 125 pounds

Machine Adductors
3 x 12 x 85 pounds

Machine Abductors
3 x 12 x 85 pounds

Seated Machine Calf Raises
3 x 24 x 115 pounds

Standing Calf Raises
3 x 24 x body weight

Crunches
100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Dirty Dozen's

Friday, March 30, 2012

Body Weight: 155.4 Pounds

Dirty Dozen's

After a couple of light warm up sets, three sets of 12 reps of several exercises lifting as heavy and slowly as you can.

Back, Shoulders and Biceps

Machine Lat Pull Down
3 x 12 x 135 pounds

Machine Low Row
3 x 12 x 145 pounds

Military Press
3 x 12 x 60 pound fixed barbell

Bent Over Dumb Bell Rows
3 x 12 x 55 pound dumb bells

Dumb Bell Bicep Curls
3 x 12 x 27.5 pound dumb bells

Olympic Barbell Curl - Slow Reps
3 x 12 x 45 pounds

Crunches
200 slow and hard - two sets of 100

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Crazy Eights

Monday, April 2, 2012

Body Weight: 157.4 Pounds. Bad weekend for eating, I added back two pounds that I had lost.

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

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

Chest and Triceps.

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

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

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

Machine Bench Press
3 x 8 x 185 pounds

Machine Cable Flies
3 x 8 x 85 pounds

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

Flat Bar Triceps Press Down
3 x 8 x 65 pounds

Rope Triceps Pull Down
3 x 8 x 50 pounds

Crunches
2 x 100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Dirty Dozen's

Wednesday, April 4, 2012

Body Weight: 155.6 Pounds - Back to where I was last Wednesday.

Dirty Dozens

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

Legs, Calves and Abs

Machine Leg Press
3 x 12 x 350 pounds

Hack Squats
3 x 12 x 135 pounds

Machine Leg Curls
3 x 12 x 130 pounds

Machine Leg Extensions
3 x 12 x 130 pounds

Machine Adductors
3 x 12 x 90 pounds

Machine Abductors
3 x 12 x 90 pounds

Seated Machine Calf Raises
3 x 24 x 115 pounds

Standing Calf Raises
3 x 24 x body weight

Crunches
100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
20 Somethings Endurance Training

Monday, April 9, 2012

Body Weight: 158.0 Pounds

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

Back, Shoulders and Biceps

Machine Lat Pull Down
1 x 20 x 135 pounds

Machine Low Row
1 x 20 x 130 pounds

Military Press
1 x 20 x 70 pound fixed barbell

Bent Over Dumb Bell Rows
1 x 20 x 50 pound dumb bells

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

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

Crunches
100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
20 Somethings Endurance Training

Wednesday, April 11, 2012

Body Weight: 157.0 Pounds

20-Somethings Endurance Training

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

Legs, Calves and Abs

Machine Leg Press
1 x 20 x 250 pounds

Hack Squats
1 x 20 x 135 pounds

Machine Leg Curls
1 x 20 x 135 pounds

Machine Leg Extensions
1 x 20 x 120 pounds

Machine Adductors
1 x 20 x 90 pounds

Machine Abductors
1 x 20 x 90 pounds

Seated Machine Calf Raises
3 x 25 x 100 pounds

Standing Calf Raises
3 x 25 x body weight

Crunches
100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Crazy Eights

Friday, April 13, 2012

Body Weight: 156.8 Pounds.

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

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

Chest and Triceps.

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

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

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

Machine Bench Press
3 x 8 x 185 pounds

Machine Cable Flies
3 x 8 x 85 pounds

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

Flat Bar Triceps Press Down
3 x 8 x 65 pounds

Rope Triceps Pull Down
3 x 8 x 50 pounds

Crunches
2 x 100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
20 Somethings Endurance Training

Monday, April 16, 2012

Body Weight: 158.0 Pounds.

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

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

Chest and Triceps.

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

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

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

Machine Bench Press
1 x 20 x 165 pounds

Machine Cable Flies
1 x 20 x 70 pounds

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

Flat Bar Triceps Press Down
1 x 20 x 55 pounds

Rope Triceps Pull Down
1 x 20 x 40 pounds

Crunches
2 x 100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
20 Somethings Endurance Training

Thursday, April 19, 2012

Body Weight: 158.0 Pounds

20-Somethings Endurance Training

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

Legs, Calves and Abs

Machine Leg Press
1 x 20 x 250 pounds

Hack Squats
1 x 20 x 135 pounds

Machine Leg Curls
1 x 20 x 135 pounds

Machine Leg Extensions
1 x 20 x 120 pounds

Machine Adductors
1 x 20 x 90 pounds

Machine Abductors
1 x 20 x 90 pounds

Seated Machine Calf Raises
3 x 25 x 100 pounds

Standing Calf Raises
3 x 25 x body weight

Crunches
100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Crazy Eights and TRX Suspension Training

Friday, April 20, 2012

Body Weight: 158.0 Pounds

Crazy Eights and TRX Suspension Training

Back, Shoulders and Biceps

Body Weight Pull Ups
3 x 8 x 158.0 pounds

Machine Lat Pull Down
3 x 8 x 145 pounds

Machine Low Row
3 x 8 x 165 pounds

Military Press
3 x 8 x 70 pound fixed barbell

Bench Lat Pulls
3 x 8 x 65 pound dumb bell

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

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

Crunches
100 slow and hard

Supplements: I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
20 Somethings Endurance Training

Monday, April 23, 2012

Body Weight: 158.4 Pounds.

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

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

Chest and Triceps.

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

Flat Bench Dumb Bell Press
1 x 20 x 55.0 pound dumb bells

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

Machine Bench Press
1 x 20 x 165 pounds

Machine Cable Flies
1 x 20 x 75 pounds

V-Bar Triceps Press Down
1 x 20 x 55 pounds

Flat Bar Triceps Press Down
1 x 20 x 60 pounds

Rope Triceps Pull Down
1 x 20 x 45 pounds

Crunches
2 x 100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy

 
Taking Stock

Thursday, April 27, 2012

Taking Stock

Every year on my Birthday, I take stock of where I am in terms of health and physical fitness. And, I always set a goal to be better on my next Birthday than I am on this one. Tomorrow I will be 69 years-old.

While I don't have any plans to enter my 41st bodybuilding competition this year, I am setting a goal on my Birthday to stay in shape and to start a serious contest prep about 15 weeks before I turn 70, when I'll look for a contest featuring a Men's Masters 70+ Class to enter before I then hang up my posing suit for good.

Thanks for all your support and encouragement during my past seven years of competitive bodybuilding. I love our Sport.

Regards,

Old Navy
 
Heavy Sixes

Monday, April 30, 2012

Body Weight: 160.0 Pounds. Birthday weekend, what can I say?

Heavy Sixes. Several six-rep sets, lifting slowly and as heavy as I can.

Chest and Triceps.

Incline Bench Dumb Bell Press
1 x 6 x 45 pound dumb bells
1 x 6 x 50 pound dumb bells
1 x 6 x 55 pound dumb bells

Flat Bench Dumb Bell Press
1 x 6 x 50 pound dumb bells
1 x 6 x 55 pound dumb bells
1 x 6 x 60 pound dumb bells

Decline Bench Press
1 x 6 fixed 70 pound bar bell
1 x 6 fixed 80 pound bar bell
1 x 6 fixed 90 pound bar bell

Cable Machine Fly
1 x 6 x 60 pounds
1 x 6 x 65 pounds
1 x 6 x 70 pounds

V-Bar Triceps Press Down
1 x 6 x 55 pounds
1 x 6 x 60 pounds
1 x 6 x 65 pounds

Flat Bar Triceps Press Down
1 x 6 x 60 pounds
1 x 6 x 65 pounds
1 x 6 x 70 pounds

Reverse Grip Triceps Press Down
1 x 6 x 50 pounds
1 x 6 x 55 pounds
1 x 6 x 60 pounds

Crunches
2 x 100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
20 Somethings Endurance Training

Wednesday, May 2, 2012

Body Weight: 159.0 Pounds

20-Somethings Endurance Training

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

Legs, Calves and Abs

Machine Leg Press
1 x 20 x 275 pounds

Hack Squats
1 x 20 x 145 pounds

Machine Leg Curls
1 x 20 x 140 pounds

Machine Leg Extensions
1 x 20 x 125 pounds

Machine Adductors
1 x 20 x 95 pounds

Machine Abductors
1 x 20 x 95 pounds

Seated Machine Calf Raises
3 x 25 x 110 pounds

Standing Calf Raises
3 x 25 x body weight

Crunches
100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Crazy Eights and TRX Suspension Training

Friday, May 4, 2012

Body Weight: 158.0 Pounds

Crazy Eights and TRX Suspension Training

Back, Shoulders and Biceps

Body Weight Pull Ups
3 x 8 x 158.0 pounds

Machine Lat Pull Down
3 x 8 x 145 pounds

Machine Low Row
3 x 8 x 165 pounds

Military Press
3 x 8 x 70 pound fixed barbell

Bench Lat Pulls
3 x 8 x 65 pound dumb bell

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

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

Crunches
100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
20 Somethings Endurance Training

Wednesday, May 16, 2012

Body Weight: 158.0 Pounds

20-Somethings Endurance Training

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

Legs, Calves and Abs

Machine Leg Press
1 x 20 x 285 pounds

Hack Squats
1 x 20 x 155 pounds

Machine Leg Curls
1 x 20 x 150 pounds

Machine Leg Extensions
1 x 20 x 135 pounds

Machine Adductors
1 x 20 x 100 pounds

Machine Abductors
1 x 20 x 100 pounds

Seated Machine Calf Raises
3 x 25 x 115 pounds

Standing Calf Raises
3 x 25 x body weight

Crunches
100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Crazy Eights

Friday, May 18, 2012

Body Weight: 156.0 Pounds

Crazy Eights

Back, Shoulders and Biceps

Body Weight Pull Ups
3 x 8 x 156.0 pounds

Machine Lat Pull Down
3 x 8 x 145 pounds

Machine Low Row
3 x 8 x 165 pounds

Military Press
3 x 8 x 70 pound fixed barbell

Bench Lat Pulls
3 x 8 x 65 pound dumb bell

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

Crunches
100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Crazy Eights

Monday, May 21, 2012

Body Weight: 158.0 Pounds.

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

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

Chest and Triceps.

Incline Bench Dumb Bell Press
3 x 8 x 50 pound dumb bells

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

Flat Bench Dumb Bell Flies
3 x 8 x 42.5 pound dumb bells

Machine Bench Press
3 x 8 x 165 pounds

Machine Cable Flies
3 x 8 x 65 pounds

V-Bar Triceps Press Down
3 x 8 x 50 pounds

Flat Bar Triceps Press Down
3 x 8 x 55 pounds

Rope Triceps Pull Down
3 x 8 x 40 pounds

Crunches
2 x 100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Old Navy,

I have been following you're posts for quite a while. You are very dilligent in your training. I notice that you primarily use volume training techniques. Have you ever given DC training a try. I'm currently 63 and have been stuck at 185 lbs for about 5-6 years. I recently switched from volume training to DC and started gaining again.
 
BBB said:
Old Navy,

I have been following you're posts for quite a while. You are very dilligent in your training. I notice that you primarily use volume training techniques. Have you ever given DC training a try. I'm currently 63 and have been stuck at 185 lbs for about 5-6 years. I recently switched from volume training to DC and started gaining again.
Click to expand...

Thanks for your message. I am the full-time Fitness Director at a large branch of the YMCA in Birmingham, Alabama. I spend more than 8 hours a day in the gym. In addition to my own workouts, when I lift heavy, medium and light weights, I spend a lot of time personal training where I rack and unrack weights, hand dumb bells to my clients and demonstrate proper form and technique. During the course of a day, I lift a lot of weight. I am in an off-season maintenance mode with no plans to do a contest prep for myself anytime soon.
 
Black Jack - 21

Wednesday, May 23, 2012

Body Weight: 156.4 Pounds

Black Jack - 21

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

Legs, Calves and Abs

Machine Leg Press
3 x 7 x 300 pounds

Hack Squats
3 x 7 x 165 pounds

Machine Leg Curls
3 x 7 x 155 pounds

Machine Leg Extensions
3 x 7 x 130 pounds

Machine Adductors
3 x 7 x 100 pounds

Machine Abductors
3 x 7 x 100 pounds

Seated Machine Calf Raises
3 x 21 x 115 pounds

Standing Calf Raises
3 x 21 x body weight

Crunches
121 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Crazy Eights

Friday, May 25, 2012

I will be in Montgomery, Alabama this weekend to host the 14th Annual Capital Classic Bodybuilding, Figure and Bikini Pro Am Championships. The Promoters expect more than 75 amateur and pro competitors. It should be a fun event.

Body Weight: 156.0 Pounds

Crazy Eights

Back, Shoulders and Biceps

Body Weight Pull Ups
3 x 8 x 156.0 pounds

Machine Lat Pull Down
3 x 8 x 150 pounds

Machine Low Row
3 x 8 x 160 pounds

Military Press
3 x 8 x 70 pound fixed barbell

Bench Lat Pulls
3 x 8 x 65 pound dumb bell

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

Crunches
100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Crazy Eights

Monday, May 28, 2012

Memorial Day

As a retired U. S. Navy Captain, I thank all of you for your support of our fighting men and women serving our Nation around the world.

Body Weight: 157.0 Pounds.

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

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

Chest and Triceps.

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

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

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

Machine Bench Press
3 x 8 x 165 pounds

Machine Cable Flies
3 x 8 x 65 pounds

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

Flat Bar Triceps Press Down
3 x 8 x 60 pounds

Rope Triceps Pull Down
3 x 8 x 40 pounds

Crunches
100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Blackjack - 21's

Wednesday, May 30, 2012

Body Weight: 158.0 Pounds

Black Jack - 21

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

Legs, Calves and Abs

Machine Leg Press
3 x 7 x 300 pounds

Hack Squats
3 x 7 x 165 pounds

Machine Leg Curls
3 x 7 x 155 pounds

Machine Leg Extensions
3 x 7 x 130 pounds

Machine Adductors
3 x 7 x 100 pounds

Machine Abductors
3 x 7 x 100 pounds

Seated Machine Calf Raises
3 x 21 x 115 pounds

Standing Calf Raises
3 x 21 x body weight

Crunches
121 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Crazy Eights

Friday, June 1, 2012

Body Weight: 157.0 Pounds

Crazy Eights

Back, Shoulders and Biceps

Body Weight Pull Ups
3 x 8 x 157.0 pounds

Machine Lat Pull Down
3 x 8 x 150 pounds

Machine Low Row
3 x 8 x 160 pounds

Military Press
3 x 8 x 70 pound fixed barbell

Bench Lat Pulls
3 x 8 x 65 pound dumb bell

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

Crunches
100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Crazy Eights

Monday, June 4, 2012

Body Weight: 157.4 Pounds.

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

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

Chest and Triceps.

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

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

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

Machine Bench Press
3 x 8 x 165 pounds

Machine Cable Flies
3 x 8 x 65 pounds

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

Flat Bar Triceps Press Down
3 x 8 x 60 pounds

Rope Triceps Pull Down
3 x 8 x 40 pounds

Crunches
100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Black Jack - 21

Wednesday, June 6 , 2012

Body Weight: 156.4 Pounds - looking a few pounds, finally.

Black Jack - 21

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

Legs, Calves and Abs

Machine Leg Press
3 x 7 x 300 pounds

Hack Squats
3 x 7 x 165 pounds

Machine Leg Curls
3 x 7 x 155 pounds

Machine Leg Extensions
3 x 7 x 130 pounds

Machine Adductors
3 x 7 x 100 pounds

Machine Abductors
3 x 7 x 100 pounds

Seated Machine Calf Raises
3 x 21 x 115 pounds

Standing Calf Raises
3 x 21 x body weight

Crunches
121 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Cable Chest Flys

Monday, June 11, 2012

Body Weight: 156.4 Pounds.

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

Chest and Triceps.

Incline Bench Cable Chest Flys
3 x 8 x 30 pound cable in each hand

Flat Bench Cable Chest Flys
3 x 8 x 30 pound cable in each hand

Machine Bench Press
3 x 8 x 165 pounds

Flat Bench Dumb Bell Triceps Extensions
3 x 8 x 20 pound dumb bells

Flat Bench Dumb Bell Triceps Kick Backs
3 x 8 x 60 pound dumb bells

Crunches
100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
20 Somethings Endurance Training

Wednesday, June 13, 2012

Body Weight: 154.8 Pounds

20-Somethings Endurance Training

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

Legs, Calves and Abs

Machine Leg Press
1 x 20 x 285 pounds

Hack Squats
1 x 20 x 155 pounds

Machine Leg Curls
1 x 20 x 150 pounds

Machine Leg Extensions
1 x 20 x 135 pounds

Machine Adductors
1 x 20 x 100 pounds

Machine Abductors
1 x 20 x 100 pounds

Seated Machine Calf Raises
3 x 25 x 115 pounds

Standing Calf Raises
3 x 25 x body weight

Crunches
100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Crazy Eights

Friday, June 15, 2012

Body Weight: 154.8 Pounds

Crazy Eights

Back, Shoulders and Biceps

Body Weight Pull Ups
3 x 8 x 154.8 pounds

Machine Lat Pull Down
3 x 8 x 150 pounds

Machine Low Row
3 x 8 x 160 pounds

Military Press
3 x 8 x 70 pound fixed barbell

Bench Lat Pulls
3 x 8 x 65 pound dumb bell

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

Crunches
100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Crazy Eights

Monday, June 18, 2012

Body Weight: 156.0 Pounds. Gained a couple of pounds over Father's Day Weekend.

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

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

Chest and Triceps.

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

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

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

Machine Bench Press
3 x 8 x 165 pounds

Machine Cable Flies
3 x 8 x 65 pounds

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

Flat Bar Triceps Press Down
3 x 8 x 60 pounds

Rope Triceps Pull Down
3 x 8 x 40 pounds

Crunches
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
 
Black Jack - 21

Wednesday, June 20, 2012

Body Weight: 156.4 Pounds

Black Jack - 21

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

Legs, Calves and Abs

Machine Leg Press
3 x 7 x 300 pounds

Hack Squats
3 x 7 x 165 pounds

Machine Leg Curls
3 x 7 x 155 pounds

Machine Leg Extensions
3 x 7 x 130 pounds

Machine Adductors
3 x 7 x 100 pounds

Machine Abductors
3 x 7 x 100 pounds

Seated Machine Calf Raises
3 x 21 x 115 pounds

Standing Calf Raises
3 x 21 x body weight

Crunches
121 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
TRX Suspension Training

Friday, June 22, 2012

Body Weight: 156.0 Pounds

TRX Suspension Training

60-minutes of full upper body TRX

Crunches

100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Rest Pause

Monday, June 25, 2012

Body Weight: 157.0 Pounds.

Rest Pause

Chest and Triceps

In this session, we use a Smith Machine, an incline bench and a flat bench. We position the bench in such a way and adjust the stops on the rails to allow the bar to rest a couple of inches above the chest. We bench press as heavy as we can, resting the bar on the stops for 8-10 seconds after each rep. This allows us to lift heavier without having to hold the weighted bar throughout the set.

Incline Rest Pause Bench Press
1 x 8 x 85 pounds
1 x 8 x 105 pounds
1 x 8 x 125 pounds

Flat Rest Pause Bench Press
1 x 8 x 105 pounds
1 x 8 x 125 pounds
1 x 8 x 145 pounds

Decline Rest Pause Bench Press
1 x 8 x 85 pounds
1 x 8 x 105 pounds
1 x 8 x 125 pounds

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

Flat Bar Triceps Press Down
3 x 8 x 60 pounds

Flat Bar Reverse Grip Press Down
3 x 8 x 50 pounds

Rope Triceps Pull Down
3 x 8 x 45 pounds

Crunches
100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Black Jack - 21

Wednesday, June 27, 2012

Body Weight: 157.4 Pounds

Black Jack - 21

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

Legs, Calves and Abs

Machine Leg Press
3 x 7 x 300 pounds

Hack Squats
3 x 7 x 165 pounds

Machine Leg Curls
3 x 7 x 155 pounds

Machine Leg Extensions
3 x 7 x 130 pounds

Machine Adductors
3 x 7 x 100 pounds

Machine Abductors
3 x 7 x 100 pounds

Seated Machine Calf Raises
3 x 21 x 115 pounds

Standing Calf Raises
3 x 21 x body weight

Crunches
121 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
Crazy Eights

Friday, June 29, 2012

Body Weight: 156.0 Pounds.

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

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

Chest and Triceps.

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

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

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

Machine Bench Press
3 x 8 x 185 pounds

Machine Cable Flies
3 x 8 x 85 pounds

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

Flat Bar Triceps Press Down
3 x 8 x 65 pounds

Rope Triceps Pull Down
3 x 8 x 50 pounds

Crunches
2 x 100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
TRX Suspension Training

Monday, July 2, 2012

Body Weight: 158.0 Pounds

My training partner is away for the week so I completed a solo 60-minutes full upper body TRX Suspension Training session

Crunches

100 slow and hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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

Old Navy
 
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