Old Navy’s Quest

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.

I’m not getting older, I’m getting stronger.

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.

Friday, October 15, 2009, Week 12 of the AAEFX Step-Load Progression Plan

Old Navy

Friday, October 9, 2009 – Week 11 of AAEFX Step-Load Progression Training

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.

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.

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.

Friday, September 11, 2009 – Week Seven of the AAEFX Step-Load Progression Training
 
Weight: 154.4 pounds
 
After our week off for recovery and repair, we kicked up the program in Week Seven by lifting a series of heavier weights as we began our second cycle of the AAEFX Step-Load Progression Training.
 
Here is how Week Seven went:
 
Day 1 – Legs and Calves
 
Smith Machine Squats – 195 x 8 x 5 sets
 
Machine Leg Extensions – 140 x 8 x 2 sets
 
Machine Leg Curls – 85 x 8 x 2 sets
 
Hip Adductor – 110 x 15 x 2 sets
 
Hip Abductor – 150 x 15 x 2 sets
 
Seated Calf Raise – 190 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 5 sets
 
T-Bar Rows – 70 x 8 x 2 sets
 
Close Grip Pull Downs – 130 x 8 x 2 sets
 
Low Cable Rows – 115 x 8 x 2 sets
 
Dumb Bell Shrugs – 42.5’s x 32 x 3 sets
 
Dumb Bell Curls – 32.5’s x 8 x 2 sets
 
Abs Crunches – 125 reps
 
 
Day 3 – Chest, Shoulders, Triceps and Abs
 
Dumb Bell Bench Press – 55’s x 8 x 5 sets
 
Dumb Bell Incline Press – 50’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 2 sets
 
Abs Crunches – 125 Reps
 
It was a great seventh week.  This is the first week of the second six-week cycle.  We are generally using heavier weights with less reps than we used in the first cycle.
 
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
 
This is the seventh week I have been on this excellent stack.  I continue increasing my weights and completing my sets with a good deal of reserve strength.