Old Navy 
"After winning my 4th Pro Card at the 2009 NPA Nationals and Masters Universe in North Carolina on July 18, I am taking some time off from competiting to add 5-8 pounds of lean mass for my next Pro Show in 2010."
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| Created: | 11/13/2006 |
| Total Visits: | 9559 |
| Total Blog Entries: | |
| Total Comments: | 114 |
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November 20, 2009
Friday, November 20, 2009 - Week 17 of AAEFX Step-Load Progression Training
Weight: 160.0 pounds
Week 17 was tough. It’s the final push.
Here is how Week 17 went:
Day 1 - Legs and Calves
Smith Machine Squats - 200 x 8 x 1 set, 225 x 8 x 1 set, 250 x 5 x 3 sets
Machine Leg Extensions - 160 x 8 x 4 sets
Machine Leg Curls - 100 x 8 x 4 sets
Hip Adductor - 140 x 15 x 4 sets
Hip Abductor - 200 x 15 x 4 sets
Seated Calf Raise - 230 x 25 x 3 sets
Standing Calf Raise - 160 x 25 x 3 sets
Abs Crunches - 125 reps
Day 2 - Back, Biceps, Abs
Smith Machine Dead Lifts - 175 x 8 x 1 set, 200 x 8 x 1 set, 225 x 5 x 3 sets
T-Bar Rows - 120 x 8 x 4 sets
Close Grip Pull Downs - 145 x 8 x 4 sets
Low Cable Rows - 130 x 8 x 4 sets
Dumb Bell Shrugs - 55’s x 32 x 4 sets
Dumb Bell Curls - 30’s x 8 x 4 sets
Abs Crunches - 125 reps
Day 3 - Chest, Shoulders, Triceps and Abs
Dumb Bell Bench Press - 60’s x 8 x 1 set, 70’s x 8 x 1 set, 75’s x 5 x 3 sets
Dumb Bell Incline Press - 55’s x 8 x 4 sets
Bar Bell Military Press - 70 x 8 x 4 sets
Dumb Bell Side Rises - 25’s x 8 x 4 sets
Triceps V-Bar pushdowns - 70 x 8 x 4 sets
Unassisted Pull Ups - 10 x 4 sets
Abs Crunches - 125 Reps
It was a great 17th week. This is the final week of the final six-week cycle of this excellent program. Next week is a week of rest.
Then, we will start a new program called, "Escalation Density Training (EDT)."
Supplements:
I am using the "Flex Wheeler Signature Series""as part of my training regimen:
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
I completed this excellent AAEFX training program and as a result I am definitely Bigger, Badder and Better. No ****!
Posted in Training
November 14, 2009
Saturday, November 14, 2009 – Week 16 of AAEFX Step-Load Progression Training
Weight: 160.0 pounds
Week 16 was fun. I love lifting heavy.
Here is how Week 16 went:
Day 1 – Legs and Calves
Smith Machine Squats – 205 x 8 x 1 set, 225 x 8 x 1 set, 240 x 5 x 3 sets
Machine Leg Extensions – 160 x 8 x 3 sets
Machine Leg Curls – 100 x 8 x 3 sets
Hip Adductor – 140 x 15 x 3 sets
Hip Abductor – 200 x 15 x 3 sets
Seated Calf Raise – 230 x 25 x 3 sets
Standing Calf Raise – 160 x 25 x 3 sets
Abs Crunches – 125 reps
Day 2 – Back, Biceps, Abs
Smith Machine Dead Lifts – 175 x 8 x 1 set, 205 x 8 x 1 set, 225 x 5 x 3 sets
T-Bar Rows – 120 x 8 x 3 sets
Close Grip Pull Downs – 145 x 8 x 3 sets
Low Cable Rows – 130 x 8 x 3 sets
Dumb Bell Shrugs – 55’s x 32 x 3 sets
Dumb Bell Curls – 30’s x 8 x 3 sets
Abs Crunches – 125 reps
Day 3 – Chest, Shoulders, Triceps and Abs
Dumb Bell Bench Press – 55’s x 8 x 1 set, 65’s x 8 x 1 set, 70’s x 5 x 3 sets
Dumb Bell Incline Press – 55’s x 8 x 3 sets
Bar Bell Military Press – 70 x 8 x 3 sets
Dumb Bell Side Rises – 25’s x 8 x 3 sets
Triceps V-Bar push downs – 70 x 8 x 3 sets
Unassisted Pull Ups – 10 x 3 sets
Abs Crunches – 125 Reps
It was a great 16th week. This is the fourth week of the final six-week cycle of this excellent program.
Supplements:
I am using the “Flex Wheeler Signature Series” as part of my training regimen:
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
My training partner and I are in the zone with this program.
Posted in Training
November 5, 2009
I completed my training for the week today because I am leaving for Ft Lauderdale, Florida early Friday morning to be Master of Ceremonies on Saturday for the 2009 NGA Pro Universe Bodybuilding and Figure Championships, the NGA American International Bodybuilding Championships and the NGA Florida Natural Championships. The competition is in Coral Springs and it will be my fourth stint as a Master Ceremonies and the second time in a row I have hosted this show.
Thursday, November 5, 2009 – Week 15 of AAEFX Step-Load Progression Training
Weight: 160.0 pounds
Week 15 was tough, but fun.
Here is how Week 15 went:
Day 1 – Legs and Calves
Smith Machine Squats – 195 x 8 x 1 set, 205 x 8 x 1 set, 225 x 5 x 4 sets
Machine Leg Extensions – 160 x 8 x 3 sets
Machine Leg Curls – 100 x 8 x 3 sets
Hip Adductor – 140 x 15 x 3 sets
Hip Abductor – 200 x 15 x 3 sets
Seated Calf Raise – 230 x 25 x 3 sets (lowered the weight on this for better range-of-motion)
Standing Calf Raise – 160 x 25 x 3 sets
Abs Crunches – 125 reps
Day 2 – Back, Biceps, Abs
Smith Machine Dead Lifts – 155 x 8 x 1 set, 175 x 8 x 1 set, 205 x 5 x 4 sets
T-Bar Rows – 120 x 8 x 3 sets
Close Grip Pull Downs – 145 x 8 x 3 sets
Low Cable Rows – 130 x 8 x 3 sets
Dumb Bell Shrugs – 55’s x 32 x 3 sets
Dumb Bell Curls – 30’s x 8 x 3 sets
Abs Crunches – 125 reps
Day 3 – Chest, Shoulders, Triceps and Abs
Dumb Bell Bench Press – 50’s x 8 x 1 set, 55’s x 8 x 1 set, 65’s x 5 x 4 sets
Dumb Bell Incline Press – 55’s x 8 x 3 sets
Bar Bell Military Press – 70 x 8 x 3 sets
Dumb Bell Side Rises – 25’s x 8 x 3 sets
Triceps V-Bar pushdowns – 70 x 8 x 3 sets
Unassisted Pull Ups – 10 x 3 sets
Abs Crunches – 125 Reps
It was a great 15th week. This is the third week of the final six-week cycle of this excellent program.
Supplements:
I am using the “Flex Wheeler Signature Series” as part of my training regimen:
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
I’m not getting older, I’m getting stronger.
Posted in Training
October 30, 2009
Friday, October 30, 2009 – Week 14 of AAEFX Step-Load Progression Training
Weight: 161.0 pounds
Week 14 was fun. I’m enjoying the heavy lifting required in this final cycle.
Here is how Week 14 went:
Day 1 – Legs and Calves
Smith Machine Squats – 195 x 5 x 2 sets, 205 x 5 x 2 sets, 215 x 5 x 5 sets
Machine Leg Extensions – 160 x 8 x 2 sets
Machine Leg Curls – 100 x 8 x 2 sets
Hip Adductor – 140 x 15 x 2 sets
Hip Abductor – 200 x 15 x 2 sets
Seated Calf Raise – 260 x 25 x 3 sets (I think this was too heavy. I couldn’t get a full range-of-motion during the exercise)
Standing Calf Raise – 160 x 25 x 3 sets
Abs Crunches – 125 reps
Day 2 – Back, Biceps, Abs
Smith Machine Dead Lifts – 155 x 8 x 1 set, 175 x 8 x 1 set, 195 x 5 x 5 sets
T-Bar Rows – 120 x 8 x 2 sets
Close Grip Pull Downs – 145 x 8 x 2 sets
Low Cable Rows – 130 x 8 x 2 sets
Dumb Bell Shrugs – 55’s x 32 x 3 sets
Dumb Bell Curls – 30’s x 8 x 2 sets
Abs Crunches – 125 reps
Day 3 – Chest, Shoulders, Triceps and Abs
Dumb Bell Bench Press – 50’s x 8 x 1 set, 55’s x 8 x 1 set, 60’s x 5 x 5 sets
Dumb Bell Incline Press – 55’s x 8 x 2 sets
Bar Bell Military Press – 70 x 8 x 2 sets
Dumb Bell Side Rises – 25’s x 8 x 2 sets
Triceps V-Bar pushdowns – 70 x 8 x 2 sets
Unassisted Pull Ups – 10 x 3 sets
Abs Crunches – 125 Reps
It was a great 14th week. This is the second week of the third and final six-week cycle of this excellent program.
Supplements:
I am using the “Flex Wheeler Signature Series” as part of my training regimen:
Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO
NF-PRO
I’m leaving the gym each day tired, but not wasted. I seem have a good pool of reserve energy from which to pull.
Posted in Training
October 23, 2009
Friday, October 23, 2009 - Week 13 of AAEFX Step-Load Progression Training
Weight: 161.0 pounds
Week 13 was challenging. This was the first week of the final six week cycle of this excellent program
Here is how Week 13 went:
Day 1 - Legs and Calves
Smith Machine Squats - 195 x 5 x 1 set, 225 x 5 x 1 set, 250 x 5 x 1 set
Machine Leg Extensions - 160 x 8 x 2 sets
Machine Leg Curls - 100 x 8 x 2 sets
Hip Adductor - 140 x 15 x 2 sets
Hip Abductor - 200 x 15 x 2 sets
Seated Calf Raise - 260 x 25 x 3 sets
Standing Calf Raise - 160 x 25 x 3 sets
Abs Crunches - 125 reps
Day 2 - Back, Biceps, Abs
Smith Machine Dead Lifts - 190 x 5 x 1 set, 215 x 5 x 1 set, 225 x 5 x 1 set
T-Bar Rows - 100 x 8 x 2 sets
Close Grip Pull Downs - 145 x 8 x 2 sets
Low Cable Rows - 130 x 8 x 2 sets
Dumb Bell Shrugs - 45’s x 32 x 3 sets
Dumb Bell Curls - 30’s x 8 x 2 sets
Abs Crunches - 125 reps
Day 3 - Chest, Shoulders, Triceps and Abs
Dumb Bell Bench Press - 65’s x 8 x 1 set, 70’s x 8 x 1 set, 75’s x 5 x 1 set
Dumb Bell Incline Press - 55’s x 8 x 2 sets
Bar Bell Military Press - 70 x 8 x 2 sets
Dumb Bell Side Rises - 25’s x 8 x 2 sets
Triceps V-Bar push downs - 70 x 8 x 2 sets
Unassisted Pull Ups - 10 x 2 sets
Abs Crunches - 125 Reps
It was a great 13th week. This is the first week of the third and final six-week cycle of this excellent program.
Supplements:
I am using the "Flex Wheeler Signature Series" as part of my training regimen:
Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO
NF-PRO
I was glad to be back to lifting after a week off. I really like this plan. I have had little trouble increasing my weights each week as required.
Posted in Training
October 16, 2009
Friday, October 15, 2009, Week 12 of the AAEFX Step-Load Progression Plan
Weight - 163.0
AAEFX Step-Load Progression calls for a week off after five weeks on in order to rest, recover and aid in building muscle. This was the week off after the second five-week cycle. I will begin the final six weeks, including a final off-week on Monday.
I spent the week doing light cardio and bodyweight circuit training. I didn’t touch a weight, but did a lot of pull ups, push ups, dips, crunches, leg lifts and cardio, including skip rope and tread mill.
I’m feeling really great. My weight is up and my muscle tone is good.
Old Navy
Posted in Training
October 9, 2009
Friday, October 9, 2009 – Week 11 of AAEFX Step-Load Progression Training
Weight: 161.0 pounds (There was a little cheating going on this week with my 30th Wedding Anniversary)
Week 11 was challenging. We set new one rep max for Squats, Dead Lifts and Bench Press for the final cycle of this program.
Here is how Week 11 went:
Day 1 – Legs and Calves
Smith Machine Squats – 215 x 6 x 1, 225 x 6 x 1, 250 x 1 RM
Machine Leg Extensions – 150 x 8 x 4 sets
Machine Leg Curls – 90 x 8 x 4 sets
Hip Adductor – 130 x 15 x 4 sets
Hip Abductor – 190 x 15 x 4 sets
Seated Calf Raise – 250 x 25 x 3 sets
Standing Calf Raise – 160 x 25 x 3 sets
Abs Crunches – 125 reps
Day 2 – Back, Biceps, Abs
Smith Machine Dead Lifts – 190 x 4 x 1 set, 215 x 3 x 1 set, 225 x 1 RM
T-Bar Rows – 90 x 8 x 4 sets
Close Grip Pull Downs – 130 x 8 x 4 sets
Low Cable Rows – 115 x 8 x 4 sets
Dumb Bell Shrugs – 45’s x 32 x 3 sets
Dumb Bell Curls – 30’s x 8 x 4 sets
Abs Crunches – 125 reps
Day 3 – Chest, Shoulders, Triceps and Abs
Dumb Bell Bench Press – 65’s x 8 x 1 set, 70’s x 8 x 1 set, 75’s x 3 RM (This was fun!)
Dumb Bell Incline Press – 50’s x 8 x 4 sets
Bar Bell Military Press – 60 x 8 x 4 sets
Dumb Bell Side Rises – 25’s x 8 x 4 sets
Triceps V-Bar pushdowns – 70 x 8 x 4 sets
Unassisted Pull Ups – 10 x 4 sets
Abs Crunches – 125 Reps
It was a great 11th week. This is the fifth week of the second six-week cycle of this excellent program.
Supplements:
I am using the “Flex Wheeler Signature Series” as part of my training regimen:
Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO
NF-PRO
I felt another surge of strength on Friday while I was doing the Dumb Bell Bench Press. I was supposed to do one rep of 75’s for my new RM but instead did three. I could have gone to 80’s, but I didn’t want to push it since I still had a full workout to complete.
Posted in Training
October 2, 2009
Friday, October 2, 2009 – Week 10 of AAEFX Step-Load Progression Training
Weight: 159.0 pounds
Week 10 was tough. 215 pound Squats and 200 pound Dead Lifts left me breathless.
Here is how Week 10 went:
Day 1 – Legs and Calves
Smith Machine Squats – 215 x 8 x 3sets
Machine Leg Extensions – 150 x 8 x 3 sets
Machine Leg Curls – 90 x 8 x 3 sets
Hip Adductor – 130 x 15 x 3 sets
Hip Abductor – 190 x 15 x 3 sets
Seated Calf Raise – 210 x 25 x 3 sets
Standing Calf Raise – 160 x 25 x 3 sets
Abs Crunches – 125 reps
Day 2 – Back, Biceps, Abs
Smith Machine Dead Lifts – 215 x 8 x 3 sets
T-Bar Rows – 90 x 8 x 3 sets
Close Grip Pull Downs – 130 x 8 x 3 sets
Low Cable Rows – 115 x 8 x 3 sets
Dumb Bell Shrugs – 45’s x 32 x 3 sets
Dumb Bell Curls – 30’s x 8 x 3 sets
Abs Crunches – 125 reps
Day 3 – Chest, Shoulders, Triceps and Abs
Dumb Bell Bench Press – 60’s x 8 x 1 set, 65’s x 8 x 1 set, 70’s x 8 x 1 set (This was fun!)
Dumb Bell Incline Press – 50’s x 8 x 3 sets
Bar Bell Military Press – 60 x 8 x 3 sets
Dumb Bell Side Rises – 25’s x 8 x 3 sets
Triceps V-Bar pushdowns – 70 x 8 x 3 sets
Unassisted Pull Ups – 10 x 3 sets
Abs Crunches – 125 Reps
It was a great 10th week. This is the fourth week of the second six-week cycle of this excellent program.
Supplements:
I am using the “Flex Wheeler Signature Series” as part of my training regimen:
Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO
NF-PRO
I felt a surge of strength on Friday while I was doing the Dumb Bell Bench Press. I was supposed to do 60’s and round up doing a set of 65’s and another set of 70’s. Nice.
Posted in Training
October 2, 2009
Friday, October 2, 2009 – Week 10 of AAEFX Step-Load Progression Training
Weight: 159.0 pounds
Week 10 was tough. 215 pound Squats and 200 pound Dead Lifts left me breathless.
Here is how Week 10 went:
Day 1 – Legs and Calves
Smith Machine Squats – 215 x 8 x 3sets
Machine Leg Extensions – 150 x 8 x 3 sets
Machine Leg Curls – 90 x 8 x 3 sets
Hip Adductor – 130 x 15 x 3 sets
Hip Abductor – 190 x 15 x 3 sets
Seated Calf Raise – 210 x 25 x 3 sets
Standing Calf Raise – 160 x 25 x 3 sets
Abs Crunches – 125 reps
Day 2 – Back, Biceps, Abs
Smith Machine Dead Lifts – 215 x 8 x 3 sets
T-Bar Rows – 90 x 8 x 3 sets
Close Grip Pull Downs – 130 x 8 x 3 sets
Low Cable Rows – 115 x 8 x 3 sets
Dumb Bell Shrugs – 45’s x 32 x 3 sets
Dumb Bell Curls – 30’s x 8 x 3 sets
Abs Crunches – 125 reps
Day 3 – Chest, Shoulders, Triceps and Abs
Dumb Bell Bench Press – 60’s x 8 x 1 set, 65’s x 8 x 1 set, 70’s x 8 x 1 set (This was fun!)
Dumb Bell Incline Press – 50’s x 8 x 3 sets
Bar Bell Military Press – 60 x 8 x 3 sets
Dumb Bell Side Rises – 25’s x 8 x 3 sets
Triceps V-Bar pushdowns – 70 x 8 x 3 sets
Unassisted Pull Ups – 10 x 3 sets
Abs Crunches – 125 Reps
It was a great 10th week. This is the fourth week of the second six-week cycle of this excellent program.
Supplements:
I am using the “Flex Wheeler Signature Series” as part of my training regimen:
Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO
NF-PRO
I felt a surge of strength on Friday while I was doing the Dumb Bell Bench Press. I was supposed to do 60’s and round up doing a set of 65’s and another set of 70’s. Nice.
Posted in Training
September 25, 2009
Friday, September 25, 2009 – Week Nine of AAEFX Step-Load Progression Training
Weight: 161.0 pounds
Week Nine was fun. We upped the weights on several exercises and went to three sets for most of the work.
Here is how Week Nine went:
Day 1 – Legs and Calves
Smith Machine Squats – 215 x 8 x 4sets
Machine Leg Extensions – 150 x 8 x 3 sets
Machine Leg Curls – 90 x 8 x 3 sets
Hip Adductor – 130 x 15 x 3 sets
Hip Abductor – 190 x 15 x 3 sets
Seated Calf Raise – 210 x 25 x 3 sets
Standing Calf Raise – 160 x 25 x 3 sets
Abs Crunches – 125 reps
Day 2 – Back, Biceps, Abs
Smith Machine Dead Lifts – 185 x 8 x 4 sets
T-Bar Rows – 75 x 8 x 3 sets
Close Grip Pull Downs – 130 x 8 x 3 sets
Low Cable Rows – 115 x 8 x 3 sets
Dumb Bell Shrugs – 45’s x 32 x 3 sets
Dumb Bell Curls – 30’s x 8 x 3 sets
Abs Crunches – 125 reps
Day 3 – Chest, Shoulders, Triceps and Abs
Dumb Bell Bench Press – 60’s x 8 x 4 sets
Dumb Bell Incline Press – 50’s x 8 x 3 sets
Bar Bell Military Press – 60 x 8 x 3 sets
Dumb Bell Side Rises – 25’s x 8 x 3 sets
Triceps V-Bar pushdowns – 70 x 8 x 3 sets
Unassisted Pull Ups – 10 x 3 sets
Abs Crunches – 125 Reps
It was a great ninth week. This is the third week of the second six-week cycle of this excellent program.
Supplements:
I am using the “Flex Wheeler Signature Series” as part of my training regimen:
Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO
NF-PRO
I’m impressed with this stack. I am making good gains in strength and stamina.
I am on my way to Atlanta this afternoon to prepare for the 11th Annual NGA NOPI World Bodybuilding & Figure Championships on Saturday, where I will act as Master of Ceremonies for the Pro-Qualifier and Pro-Am event.
Posted in Training
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