Old Navy’s Quest

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.

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