Old Navy’s Quest

Friday, November 20, 2009 - Week 17 of AAEFX Step-Load Progression Training

Weight: 160.0 pounds 

Week 17 was tough.  It’s the final push. 

Here is how Week 17 went:

Day 1 - Legs and Calves

Smith Machine Squats - 200 x 8 x 1 set, 225 x 8 x 1 set, 250 x 5 x 3 sets
 
Machine Leg Extensions - 160 x 8 x 4 sets

Machine Leg Curls - 100 x 8 x 4 sets

Hip Adductor - 140 x 15 x 4 sets

Hip Abductor - 200 x 15 x 4 sets

Seated Calf Raise - 230 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 - 175 x 8 x 1 set, 200 x 8 x 1 set, 225 x 5 x 3 sets

T-Bar Rows - 120 x 8 x 4 sets

Close Grip Pull Downs - 145 x 8 x 4 sets

Low Cable Rows - 130 x 8 x 4 sets

Dumb Bell Shrugs - 55’s x 32 x 4 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 - 60’s x 8 x 1 set, 70’s x 8 x 1 set, 75’s x 5 x 3 sets

Dumb Bell Incline Press - 55’s x 8 x 4 sets

Bar Bell Military Press - 70 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 17th week.  This is the final week of the final six-week cycle of this excellent program.  Next week is a week of rest.
Then, we will start a new program called, "Escalation Density Training (EDT)."

Supplements:

I am using the "Flex Wheeler Signature Series""as part of my training regimen:

Kre-Alkalyn EFX PRO - Pre-Workout Energy and Muscle Activator
Nytric EFX PRO - Vascularity and Muscle-Pump Intensifier
CELL RUSH - Post Workout Muscle Cell Re-fueling System
LBA PRO - Liquid Amino Acid and Protein Complex
LG5 PRO - Liquid Glutamine and Cell Volumizer
NF-PRO - 100% Pro-Grade Whey Protein

I completed this excellent AAEFX training program and as a result I am definitely Bigger, Badder and Better.  No ****!

I completed my training for the week today because I am leaving for Ft Lauderdale, Florida early Friday morning to be Master of Ceremonies on Saturday for the 2009 NGA Pro Universe Bodybuilding and Figure Championships, the NGA American International Bodybuilding Championships and the NGA Florida Natural Championships. The competition is in Coral Springs and it will be my fourth stint as a Master Ceremonies and the second time in a row I have hosted this show.

I’m not getting older, I’m getting stronger.