Blog Entry
Friday, September 25, 2009 – Week Nine of AAEFX Step-Load Progression Training
Weight: 161.0 pounds
Week Nine was fun. We upped the weights on several exercises and went to three sets for most of the work.
Here is how Week Nine went:
Day 1 – Legs and Calves
Smith Machine Squats – 215 x 8 x 4sets
Machine Leg Extensions – 150 x 8 x 3 sets
Machine Leg Curls – 90 x 8 x 3 sets
Hip Adductor – 130 x 15 x 3 sets
Hip Abductor – 190 x 15 x 3 sets
Seated Calf Raise – 210 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 – 185 x 8 x 4 sets
T-Bar Rows – 75 x 8 x 3 sets
Close Grip Pull Downs – 130 x 8 x 3 sets
Low Cable Rows – 115 x 8 x 3 sets
Dumb Bell Shrugs – 45’s x 32 x 3 sets
Dumb Bell Curls – 30’s x 8 x 3 sets
Abs Crunches – 125 reps
Day 3 – Chest, Shoulders, Triceps and Abs
Dumb Bell Bench Press – 60’s x 8 x 4 sets
Dumb Bell Incline Press – 50’s x 8 x 3 sets
Bar Bell Military Press – 60 x 8 x 3 sets
Dumb Bell Side Rises – 25’s x 8 x 3 sets
Triceps V-Bar pushdowns – 70 x 8 x 3 sets
Unassisted Pull Ups – 10 x 3 sets
Abs Crunches – 125 Reps
It was a great ninth week. This is the third week of the second six-week cycle of this excellent program.
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
I’m impressed with this stack. I am making good gains in strength and stamina.
I am on my way to Atlanta this afternoon to prepare for the 11th Annual NGA NOPI World Bodybuilding & Figure Championships on Saturday, where I will act as Master of Ceremonies for the Pro-Qualifier and Pro-Am event.
Weight: 161.0 pounds
Week Nine was fun. We upped the weights on several exercises and went to three sets for most of the work.
Here is how Week Nine went:
Day 1 – Legs and Calves
Smith Machine Squats – 215 x 8 x 4sets
Machine Leg Extensions – 150 x 8 x 3 sets
Machine Leg Curls – 90 x 8 x 3 sets
Hip Adductor – 130 x 15 x 3 sets
Hip Abductor – 190 x 15 x 3 sets
Seated Calf Raise – 210 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 – 185 x 8 x 4 sets
T-Bar Rows – 75 x 8 x 3 sets
Close Grip Pull Downs – 130 x 8 x 3 sets
Low Cable Rows – 115 x 8 x 3 sets
Dumb Bell Shrugs – 45’s x 32 x 3 sets
Dumb Bell Curls – 30’s x 8 x 3 sets
Abs Crunches – 125 reps
Day 3 – Chest, Shoulders, Triceps and Abs
Dumb Bell Bench Press – 60’s x 8 x 4 sets
Dumb Bell Incline Press – 50’s x 8 x 3 sets
Bar Bell Military Press – 60 x 8 x 3 sets
Dumb Bell Side Rises – 25’s x 8 x 3 sets
Triceps V-Bar pushdowns – 70 x 8 x 3 sets
Unassisted Pull Ups – 10 x 3 sets
Abs Crunches – 125 Reps
It was a great ninth week. This is the third week of the second six-week cycle of this excellent program.
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
I’m impressed with this stack. I am making good gains in strength and stamina.
I am on my way to Atlanta this afternoon to prepare for the 11th Annual NGA NOPI World Bodybuilding & Figure Championships on Saturday, where I will act as Master of Ceremonies for the Pro-Qualifier and Pro-Am event.
