Old Navy’s Quest

Weight: 161.0 pounds

Week 14 was fun. I’m enjoying the heavy lifting required in this final cycle.

Here is how Week 14 went:

Day 1 – Legs and Calves

Smith Machine Squats – 195 x 5 x 2 sets, 205 x 5 x 2 sets, 215 x 5 x 5 sets

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 (I think this was too heavy. I couldn’t get a full range-of-motion during the exercise)

Standing Calf Raise – 160 x 25 x 3 sets

Abs Crunches – 125 reps

Day 2 – Back, Biceps, Abs

Smith Machine Dead Lifts – 155 x 8 x 1 set, 175 x 8 x 1 set, 195 x 5 x 5 sets

T-Bar Rows – 120 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 – 55’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 – 50’s x 8 x 1 set, 55’s x 8 x 1 set, 60’s x 5 x 5 sets

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 pushdowns – 70 x 8 x 2 sets

Unassisted Pull Ups – 10 x 3 sets

Abs Crunches – 125 Reps

It was a great 14th week. This is the second 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