Old Navy’s Quest

Thursday, November 5, 2009 – Week 15 of AAEFX Step-Load Progression Training

Weight: 160.0 pounds

Week 15 was tough, but fun.

Here is how Week 15 went:

Day 1 – Legs and Calves

Smith Machine Squats – 195 x 8 x 1 set, 205 x 8 x 1 set, 225 x 5 x 4 sets

Machine Leg Extensions – 160 x 8 x 3 sets

Machine Leg Curls – 100 x 8 x 3 sets

Hip Adductor – 140 x 15 x 3 sets

Hip Abductor – 200 x 15 x 3 sets

Seated Calf Raise – 230 x 25 x 3 sets (lowered the weight on this for better range-of-motion)

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, 205 x 5 x 4 sets

T-Bar Rows – 120 x 8 x 3 sets

Close Grip Pull Downs – 145 x 8 x 3 sets

Low Cable Rows – 130 x 8 x 3 sets

Dumb Bell Shrugs – 55’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 – 50’s x 8 x 1 set, 55’s x 8 x 1 set, 65’s x 5 x 4 sets

Dumb Bell Incline Press – 55’s x 8 x 3 sets

Bar Bell Military Press – 70 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 15th week. This is the third week of the 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 - 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