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