Old Navy’s Quest

Weight: 151.4 pounds

We kicked up the program in Week Two by doing five sets of the Major Exercises (Squats, Dead Lifts and Bench Press).

Here is how Week Two went:

Day 1 – Legs and Calves

Smith Machine Squats – 165 x 10 x 5 sets (85% of 100% Rep Max)

Machine Leg Extensions – 140 x 10 x 2 sets

Machine Leg Curls – 80 x 10 x 2 sets

Standing Calf Raise – 190 x 10 x 3 sets

Seated Calf Raise – 70 x 10 x 3 sets

Abs Crunches – 125 reps

Day 2 – Back, Biceps, Abs

Smith Machine Dead Lifts – 155 x 10 x 5 sets (85% of 100% Max) – This sucked!

T-Bar Rows – 60 x 10 x 2 sets

Close Grip Pull Downs – 130 x 10 x 2 sets

Low Cable Rows – 100 x 10 x 2 sets

Shrugs – 42.5 x 40 x 2 sets

Dumb Bell Curls – 32.5 x 10 x 2 sets

Abs Crunches – 125 reps

Day 3 – Chest, Shoulders, Triceps and Abs

Smith Machine Bench Press – 130 x 10 x 5 sets (85% of 100% Max)

Smith Machine Incline Press – 125 x 10 x 2 sets

Seated Shoulder Press – 75 x 10 x 2 sets

Dumb Bell Rises – 17.5 x 10 x 2 sets

Prone Dumb Bell Triceps Extensions – 27.5 x 10 x 2 sets

Skip Rope – 100 skips

Abs Crunches – 125 Reps

It was a great second week. Each week, the work will become more difficult as we increase sets and increase weight loads. We are using the Smith Machine for much of the work to avoid rotator cuff problems. This is Fun Stuff.

I am using the “Flex Wheeler Signature Series” supplements as part of my training regimen:

Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO