Old Navy’s Quest

Weight: 158.0 pounds

Week Eight was tough. We are continuing to increase our weights as we progress in this excellent program.

Here is how Week Eight 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 eighth week. This is the second week of the second six-week cycle. We are generally using heavier weights with fewer 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

Weight - 154.0

This was my hardest week so far. As a weight trainer/bodybuilder, I love working out and lifting heavy. This was a programmed week off. I did nothing. I work as the Fitness Director at a local YMCA. I’m in the weight room several hours each day. To not lift while around all that heavy metal was hard. I’m having withdrawal anxiety. Not really, but it was different. I can’t remember the last time I didn’t train for a full week. Step-Load Progression calls for a week off after five weeks on in order to rest, recover and aid in building muscle. I will pick it up again on Monday, Labor Day.