Old Navy's Quest

Blog Entry

Old Navy — Thu, 05 Nov 2009 17:31:34 +0000

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.

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

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

Blog Entry

Old Navy — Sat, 31 Oct 2009 04:16:44 +0000

Friday, October 30, 2009 – Week 14 of AAEFX Step-Load Progression Training

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

I’m leaving the gym each day tired, but not wasted. I seem have a good pool of reserve energy from which to pull.

Blog Entry

Old Navy — Fri, 23 Oct 2009 17:44:24 +0000

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.

Blog Entry

Old Navy — Fri, 16 Oct 2009 23:00:10 +0000

Friday, October 15, 2009, Week 12 of the AAEFX Step-Load Progression Plan

Weight - 163.0

AAEFX Step-Load Progression calls for a week off after five weeks on in order to rest, recover and aid in building muscle. This was the week off after the second five-week cycle. I will begin the final six weeks, including a final off-week on Monday.

I spent the week doing light cardio and bodyweight circuit training. I didn’t touch a weight, but did a lot of pull ups, push ups, dips, crunches, leg lifts and cardio, including skip rope and tread mill.

I’m feeling really great. My weight is up and my muscle tone is good.

Old Navy

Blog Entry

Old Navy — Fri, 09 Oct 2009 17:34:49 +0000

Friday, October 9, 2009 – Week 11 of AAEFX Step-Load Progression Training

Weight: 161.0 pounds (There was a little cheating going on this week with my 30th Wedding Anniversary)

Week 11 was challenging. We set new one rep max for Squats, Dead Lifts and Bench Press for the final cycle of this program.

Here is how Week 11 went:

Day 1 – Legs and Calves

Smith Machine Squats – 215 x 6 x 1, 225 x 6 x 1, 250 x 1 RM

Machine Leg Extensions – 150 x 8 x 4 sets

Machine Leg Curls – 90 x 8 x 4 sets

Hip Adductor – 130 x 15 x 4 sets

Hip Abductor – 190 x 15 x 4 sets

Seated Calf Raise – 250 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 4 x 1 set, 215 x 3 x 1 set, 225 x 1 RM

T-Bar Rows – 90 x 8 x 4 sets

Close Grip Pull Downs – 130 x 8 x 4 sets

Low Cable Rows – 115 x 8 x 4 sets

Dumb Bell Shrugs – 45’s x 32 x 3 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 – 65’s x 8 x 1 set, 70’s x 8 x 1 set, 75’s x 3 RM (This was fun!)

Dumb Bell Incline Press – 50’s x 8 x 4 sets

Bar Bell Military Press – 60 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 11th week. This is the fifth 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 another surge of strength on Friday while I was doing the Dumb Bell Bench Press. I was supposed to do one rep of 75’s for my new RM but instead did three. I could have gone to 80’s, but I didn’t want to push it since I still had a full workout to complete.

Blog Entry

Old Navy — Fri, 02 Oct 2009 19:34:03 +0000

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.

Blog Entry

Old Navy — Fri, 02 Oct 2009 19:33:36 +0000

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.

Blog Entry

Old Navy — Fri, 25 Sep 2009 17:27:19 +0000

Friday, September 25, 2009 – Week Nine of AAEFX Step-Load Progression Training

Weight: 161.0 pounds

Week Nine was fun. We upped the weights on several exercises and went to three sets for most of the work.

Here is how Week Nine went:

Day 1 – Legs and Calves

Smith Machine Squats – 215 x 8 x 4sets

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 – 185 x 8 x 4 sets

T-Bar Rows – 75 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 4 sets

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 ninth week. This is the third 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’m impressed with this stack. I am making good gains in strength and stamina.

I am on my way to Atlanta this afternoon to prepare for the 11^th Annual NGA NOPI World Bodybuilding & Figure Championships on Saturday, where I will act as Master of Ceremonies for the Pro-Qualifier and Pro-Am event.

Blog Entry

Old Navy — Fri, 18 Sep 2009 14:40:09 +0000

Friday, September 18, 2009 – Week Eight of the AAEFX Step-Load Progression Training

Weight: 158.0 pounds

Week Eight was tough. We are continuing to increase our weights as we progress in this excellent program.

Here is how Week Eight 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 eighth week. This is the second week of the second six-week cycle. We are generally using heavier weights with fewer 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

I have been on this excellent stack for two months. I have gained ten pounds of mostly lean body weight. I’m pumped, to say the least.

Blog Entry

Old Navy — Sat, 12 Sep 2009 00:57:15 +0000

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.