Blog Entry
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.
