Blog Entry
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.
