Old Navy’s Quest

Weight: 152.4 pounds

We kicked up the program in Week Three by adding a third set to all “Assistance Work.”

Here is how Week Three went:

Day 1 – Legs and Calves

Smith Machine Squats – 185 x 10 x 4 sets (90% of 100% Rep Max)

Machine Leg Extensions – 140 x 10 x 3 sets

Machine Leg Curls – 85 x 10 x 3 sets

Standing Calf Raise – 190 x 15 x 3 sets

Seated Calf Raise – 90 x 15 x 3 sets

Abs Crunches – 125 reps

Day 2 – Back, Biceps, Abs

Smith Machine Dead Lifts – 160 x 10 x 4 sets (90% of 100% Max)

T-Bar Rows – 60 x 10 x 3 sets

Close Grip Pull Downs – 130 x 10 x 3 sets

Low Cable Rows – 100 x 10 x 3 sets

Shrugs – 42.5 x 32 x 3 sets

Dumb Bell Curls – 32.5 x 10 x 3 sets

Abs Crunches – 125 reps

Day 3 – Chest, Shoulders, Triceps and Abs

Smith Machine Bench Press – 140 x 10 x 4 sets (90% of 100% Max)

Smith Machine Incline Press – 125 x 10 x 3 sets

Seated Shoulder Press – 75 x 10 x 3 sets

Dumb Bell Rises – 17.5 x 10 x 3 sets

Lying Dumb Bell Triceps Extensions – 27.5 x 10 x 3 sets

Unassisted Pull Ups – 10 x 2 sets

Abs Crunches – 125 Reps

It was a great third 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 Tough Stuff.

Supplements:

I am using the AAEFX “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 added the AAEFX protein supplement, NF-PRO 100% Pro-Grade Whey Protein. It has excellent content, mixes well and tastes great! I have the chocolate. It also comes in vanilla.

This is the third week I have been on this excellent stack. I am definitely feeling strong during my workouts and my recovery time shorter. I have continued to eat clean while adding 2.4 pounds of mostly lean body weight.