Old Navy’s Quest

Friday, October 2, 2009 – Week 10 of AAEFX Step-Load Progression Training
 

Weight: 159.0 pounds
 

Week 10 was tough.  215 pound Squats and 200 pound Dead Lifts left me breathless.
 

Here is how Week 10 went:
 

Day 1 – Legs and Calves
 

Smith Machine Squats – 215 x 8 x 3sets
 

Machine Leg Extensions – 150 x 8 x 3 sets
 

Machine Leg Curls – 90 x 8 x 3 sets
 

Hip Adductor – 130 x 15 x 3 sets
 

Hip Abductor – 190 x 15 x 3 sets
 

Seated Calf Raise – 210 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 – 215 x 8 x 3 sets
 

T-Bar Rows – 90 x 8 x 3 sets
 

Close Grip Pull Downs – 130 x 8 x 3 sets
 

Low Cable Rows – 115 x 8 x 3 sets
 

Dumb Bell Shrugs – 45’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 – 60’s x 8 x 1 set, 65’s x 8 x 1 set, 70’s x 8 x 1 set (This was fun!)
 

Dumb Bell Incline Press – 50’s x 8 x 3 sets
 

Bar Bell Military Press – 60 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 10th week.  This is the fourth 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
 

I felt a surge of strength on Friday while I was doing the Dumb Bell Bench Press.  I was supposed to do 60’s and round up doing a set of 65’s and another set of 70’s.  Nice.

Friday, October 2, 2009 – Week 10 of AAEFX Step-Load Progression Training
 

Weight: 159.0 pounds
 

Week 10 was tough.  215 pound Squats and 200 pound Dead Lifts left me breathless.
 

Here is how Week 10 went:
 

Day 1 – Legs and Calves
 

Smith Machine Squats – 215 x 8 x 3sets
 

Machine Leg Extensions – 150 x 8 x 3 sets
 

Machine Leg Curls – 90 x 8 x 3 sets
 

Hip Adductor – 130 x 15 x 3 sets
 

Hip Abductor – 190 x 15 x 3 sets
 

Seated Calf Raise – 210 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 – 215 x 8 x 3 sets
 

T-Bar Rows – 90 x 8 x 3 sets
 

Close Grip Pull Downs – 130 x 8 x 3 sets
 

Low Cable Rows – 115 x 8 x 3 sets
 

Dumb Bell Shrugs – 45’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 – 60’s x 8 x 1 set, 65’s x 8 x 1 set, 70’s x 8 x 1 set (This was fun!)
 

Dumb Bell Incline Press – 50’s x 8 x 3 sets
 

Bar Bell Military Press – 60 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 10th week.  This is the fourth 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
 

I felt a surge of strength on Friday while I was doing the Dumb Bell Bench Press.  I was supposed to do 60’s and round up doing a set of 65’s and another set of 70’s.  Nice.

Friday, September 11, 2009 – Week Seven of the AAEFX Step-Load Progression Training
 
Weight: 154.4 pounds
 
After our week off for recovery and repair, we kicked up the program in Week Seven by lifting a series of heavier weights as we began our second cycle of the AAEFX Step-Load Progression Training.
 
Here is how Week Seven went:
 
Day 1 – Legs and Calves
 
Smith Machine Squats – 195 x 8 x 5 sets
 
Machine Leg Extensions – 140 x 8 x 2 sets
 
Machine Leg Curls – 85 x 8 x 2 sets
 
Hip Adductor – 110 x 15 x 2 sets
 
Hip Abductor – 150 x 15 x 2 sets
 
Seated Calf Raise – 190 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 5 sets
 
T-Bar Rows – 70 x 8 x 2 sets
 
Close Grip Pull Downs – 130 x 8 x 2 sets
 
Low Cable Rows – 115 x 8 x 2 sets
 
Dumb Bell Shrugs – 42.5’s x 32 x 3 sets
 
Dumb Bell Curls – 32.5’s x 8 x 2 sets
 
Abs Crunches – 125 reps
 
 
Day 3 – Chest, Shoulders, Triceps and Abs
 
Dumb Bell Bench Press – 55’s x 8 x 5 sets
 
Dumb Bell Incline Press – 50’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 2 sets
 
Abs Crunches – 125 Reps
 
It was a great seventh week.  This is the first week of the second six-week cycle.  We are generally using heavier weights with less reps than we used in the first cycle.
 
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
 
This is the seventh week I have been on this excellent stack.  I continue increasing my weights and completing my sets with a good deal of reserve strength.

Friday, August 21, 2009 – Week Four of Step-Load Progression Training
 

Weight: 153.4  pounds
 

We kicked up the program in Week Four by adding extra weight to some of the sets and adding a couple of exercises.
 

Here is how Week Four went:
 

Day 1 – Legs and Calves
 

Smith Machine Squats – 195 x 10 x 3 sets (100% of 100% Rep Max)
 

Machine Leg Extensions – 140 x 10 x 3 sets
 

Machine Leg Curls – 85 x 10 x 3 sets
 

Hip Adductor – 110 x 15 x 3 sets
 

Hip Abductor – 150 x 15 x 3 sets
 

Seated Calf Raise – 190 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 – 165 x 10 x 4 sets (95% of 100% Max)
 

T-Bar Rows – 60 x 10 x 3 sets
 

Close Grip Pull Downs – 130 x 10 x 3 sets
 

Low Cable Rows – 100 x 10 x 3 sets
 

Shrugs – 42.5 x 32 x 3 sets
 

Dumb Bell Curls – 32.5 x 10 x 3 sets
 

Abs Crunches – 125 reps
 

Day 3 – Chest, Shoulders, Triceps and Abs
 

Smith Machine Bench Press – 150 x 10 x 4 sets (95% of 100% Max)
 

Smith Machine Incline Press – 125 x 10 x 3 sets
 

Seated Shoulder Press – 75 x 10 x 3 sets
 

Dumb Bell Rises – 17.5 x 10 x 3 sets
 

Lying Dumb Bell Triceps Extensions – 27.5 x 10 x 3 sets
 

Unassisted Pull Ups – 10 x 2 sets
 

Abs Crunches – 125 Reps
 

It was a great fourth week.  Next week we set new 100% Rep Max for Squats, Dead Lifts and Chest Press.  We also add weight to each of the other exercises while dropping reps.  The idea is to lift heavier in the next five-week cycle.  This is an excellent training 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
 

This is the fourth week I have been on this excellent stack.  I am looking forward to the next five-weeks of heavy lifting.  I am confident my AAEFX stack will help me achieve my lifting goals during this training cycle.  I am definitely feeling stronger.   

Friday, August 21, 2009 – Week Four of Step-Load Progression Training
 

Weight: 153.4  pounds
 

We kicked up the program in Week Four by adding extra weight to some of the sets and adding a couple of exercises.
 

Here is how Week Four went:
 

Day 1 – Legs and Calves
 

Smith Machine Squats – 195 x 10 x 3 sets (100% of 100% Rep Max)
 

Machine Leg Extensions – 140 x 10 x 3 sets
 

Machine Leg Curls – 85 x 10 x 3 sets
 

Hip Adductor – 110 x 15 x 3 sets
 

Hip Abductor – 150 x 15 x 3 sets
 

Seated Calf Raise – 190 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 – 165 x 10 x 4 sets (95% of 100% Max)
 

T-Bar Rows – 60 x 10 x 3 sets
 

Close Grip Pull Downs – 130 x 10 x 3 sets
 

Low Cable Rows – 100 x 10 x 3 sets
 

Shrugs – 42.5 x 32 x 3 sets
 

Dumb Bell Curls – 32.5 x 10 x 3 sets
 

Abs Crunches – 125 reps
 

Day 3 – Chest, Shoulders, Triceps and Abs
 

Smith Machine Bench Press – 150 x 10 x 4 sets (95% of 100% Max)
 

Smith Machine Incline Press – 125 x 10 x 3 sets
 

Seated Shoulder Press – 75 x 10 x 3 sets
 

Dumb Bell Rises – 17.5 x 10 x 3 sets
 

Lying Dumb Bell Triceps Extensions – 27.5 x 10 x 3 sets
 

Unassisted Pull Ups – 10 x 2 sets
 

Abs Crunches – 125 Reps
 

It was a great fourth week.  Next week we set new 100% Rep Max for Squats, Dead Lifts and Chest Press.  We also add weight to each of the other exercises while dropping reps.  The idea is to lift heavier in the next five-week cycle.  This is an excellent training 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
 

This is the fourth week I have been on this excellent stack.  I am looking forward to the next five-weeks of heavy lifting.  I am confident my AAEFX stack will help me achieve my lifting goals during this training cycle.  I am definitely feeling stronger.