Old Navy’s Quest

Weight: 161.0 pounds (There was a little cheating going on this week with my 30th Wedding Anniversary)

Week 11 was challenging. We set new one rep max for Squats, Dead Lifts and Bench Press for the final cycle of this program.

Here is how Week 11 went:

Day 1 – Legs and Calves

Smith Machine Squats – 215 x 6 x 1, 225 x 6 x 1, 250 x 1 RM

Machine Leg Extensions – 150 x 8 x 4 sets

Machine Leg Curls – 90 x 8 x 4 sets

Hip Adductor – 130 x 15 x 4 sets

Hip Abductor – 190 x 15 x 4 sets

Seated Calf Raise – 250 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 4 x 1 set, 215 x 3 x 1 set, 225 x 1 RM

T-Bar Rows – 90 x 8 x 4 sets

Close Grip Pull Downs – 130 x 8 x 4 sets

Low Cable Rows – 115 x 8 x 4 sets

Dumb Bell Shrugs – 45’s x 32 x 3 sets

Dumb Bell Curls – 30’s x 8 x 4 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 3 RM (This was fun!)

Dumb Bell Incline Press – 50’s x 8 x 4 sets

Bar Bell Military Press – 60 x 8 x 4 sets

Dumb Bell Side Rises – 25’s x 8 x 4 sets

Triceps V-Bar pushdowns – 70 x 8 x 4 sets

Unassisted Pull Ups – 10 x 4 sets

Abs Crunches – 125 Reps

It was a great 11th week. This is the fifth 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