Old Navy’s Quest

Friday, October 23, 2009 - Week 13 of AAEFX Step-Load Progression Training
 
Weight: 161.0 pounds 
 
Week 13 was challenging.  This was the first week of the final six week cycle of this excellent program
 
Here is how Week 13 went:
 
Day 1 - Legs and Calves
 
Smith Machine Squats - 195 x 5 x 1 set, 225 x 5 x 1 set, 250 x 5 x 1 set
 
Machine Leg Extensions - 160 x 8 x 2 sets
 
Machine Leg Curls - 100 x 8 x 2 sets
 
Hip Adductor - 140 x 15 x 2 sets
 
Hip Abductor - 200 x 15 x 2 sets
 
Seated Calf Raise - 260 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 - 190 x 5 x 1 set, 215 x 5 x 1 set, 225 x 5 x 1 set
 
T-Bar Rows - 100 x 8 x 2 sets
 
Close Grip Pull Downs - 145 x 8 x 2 sets
 
Low Cable Rows - 130 x 8 x 2 sets
 
Dumb Bell Shrugs - 45’s x 32 x 3 sets
 
Dumb Bell Curls - 30’s x 8 x 2 sets
 
Abs Crunches - 125 reps
 
 
Day 3 - Chest, Shoulders, Triceps and Abs
 
Dumb Bell Bench Press - 65’s x 8 x 1 set, 70’s x 8 x 1 set, 75’s x 5 x 1 set
 
Dumb Bell Incline Press - 55’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 push downs - 70 x 8 x 2 sets
 
Unassisted Pull Ups - 10 x 2 sets
 
Abs Crunches - 125 Reps
 
It was a great 13th week.  This is the first week of the third and final 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 was glad to be back to lifting after a week off. I really like this plan.  I have had little trouble increasing my weights each week as required.

Friday, October 15, 2009, Week 12 of the AAEFX Step-Load Progression Plan

Old Navy

Friday, October 9, 2009 – Week 11 of AAEFX Step-Load Progression Training

I felt another surge of strength on Friday while I was doing the Dumb Bell Bench Press. I was supposed to do one rep of 75’s for my new RM but instead did three. I could have gone to 80’s, but I didn’t want to push it since I still had a full workout to complete.

Friday, October 2, 2009 – Week 10 of AAEFX Step-Load Progression Training
 

Weight: 159.0 pounds
 

Week 10 was tough.  215 pound Squats and 200 pound Dead Lifts left me breathless.
 

Here is how Week 10 went:
 

Day 1 – Legs and Calves
 

Smith Machine Squats – 215 x 8 x 3sets
 

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 – 215 x 8 x 3 sets
 

T-Bar Rows – 90 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 1 set, 65’s x 8 x 1 set, 70’s x 8 x 1 set (This was fun!)
 

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 10th week.  This is the fourth 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 felt a surge of strength on Friday while I was doing the Dumb Bell Bench Press.  I was supposed to do 60’s and round up doing a set of 65’s and another set of 70’s.  Nice.

Friday, October 2, 2009 – Week 10 of AAEFX Step-Load Progression Training
 

Weight: 159.0 pounds
 

Week 10 was tough.  215 pound Squats and 200 pound Dead Lifts left me breathless.
 

Here is how Week 10 went:
 

Day 1 – Legs and Calves
 

Smith Machine Squats – 215 x 8 x 3sets
 

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 – 215 x 8 x 3 sets
 

T-Bar Rows – 90 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 1 set, 65’s x 8 x 1 set, 70’s x 8 x 1 set (This was fun!)
 

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 10th week.  This is the fourth 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 felt a surge of strength on Friday while I was doing the Dumb Bell Bench Press.  I was supposed to do 60’s and round up doing a set of 65’s and another set of 70’s.  Nice.