Old Navy's Quest to be Bigger, Badder & Better

Training Over 35 Lifter
181

Friday, November 19, 2010

Body Weight: 146.4 Pounds

Off Season Lean Mass Gain Regimen

Back, Lats, Shoulders and Biceps - Crazy Eights

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Pull Ups
3 x 8 + body weight

Smith Machine Bent Over Bar Bell Rows
3 x 8 x 125 pounds

Hoist Machine Lat Pull Down
3 x 8 x 165 pounds

Dumb Bell Bench Lat Pulls
3 x 8 x 60 pound dumb bell

Hoist Machine Seated Cable Row
3 x 8 x 165 pounds

Hoist Machine Shoulder Press
3 x 8 x 120 pounds

Bar Bell Military Press
3 x 8 x 50 pound bar bell

Dumb Bell Laterals
3 x 20 x 15 pound dumb bells

Dumb Bell Extensions
3 x 20 x 15 pound dumb bells

Preacher Curls
3 x 20 x 60 pounds

Bicep Curls
3 x 8 x 30 pound dumb bells

Cable Straight Bar Bicep Curls
3 x 8 x 60 pounds with bar

Abdominal Crunches
200 Slow and Hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

182

Monday, November 22, 2010

At around 10:30 AM, on Friday, November 22nd, I was sitting in my car listening to my radio and reviewing my notes for a History test at Long Beach (California) City College. I heard the first news flash that shots were fired at the presidential motorcade in Dallas. I never went to class that day, nor for the next four days as I and the rest of the nation watched the funeral of President John F. Kennedy. I know of no one who is old enough that doesn’t remember where they were and what they were doing on that day, 47 years ago.

Body Weight: 148.0 Pounds (Still enjoying my post-competition season diet)

Off Season Lean Mass Gain Regimen

Chest and Triceps

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Hoist Machine Chest Press - Seat position changed with each set
3 x 20 x 145 pounds

Hoist Machine Chest Flys - Seat position changed with each set
3 x 20 x 50 pounds

Cable Low To High Cross Overs
3 x 20 x 30 pounds each cable

Flat Bench Chest Pull Overs
3 x 10 x 50 pound dumb bell

Triceps Rope Pull Downs
3 x 20 x 40 pounds

Triceps Press Downs
3 x 20 x 50 pounds

Single Cable Triceps Press Downs
3 x 20 x 20 pounds - 10 x palms in grip, 10 x palms out grip

Feet Elevated Deep Push Ups
3 x 10

Abdominals
1 x 200 crunches

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

183

Wow you are consistent Old Navy. When did you last miss a workout?

Are those 200 crunches consecutive?

Keep up the great work!

184

[quote]FarmerBrett wrote:
Wow you are consistent Old Navy. When did you last miss a workout?

Are those 200 crunches consecutive?

Keep up the great work![/quote]

I weight train three days-a-week. The other two week days, I do a little cardio. I am the Fitness Director at the YMCA, so it’s easy to get my workouts in. The crunches are sets of 25 without rest between sets, just changing what I do. At my age, I gotta keep it up…or I’ll lose it. LOL

Old Navy

185

Wednesday, November 24, 2010

Body Weight: 147.0 Pounds

Off Season Lean Mass Gain Regimen

Because of Thanksgiving, my workout partner will not be here on Friday so he wanted to do Back & Biceps today. He will ride his bike on Friday for his legs workout. I work Friday, so I’ll do legs and calves alone.

Back, Lats, Shoulders and Biceps - 46’s (four-second push, six reps per set)

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Pull Ups
3 x 6 + body weight (four-seconds pull up for each rep)

Smith Machine Bent Over Bar Bell Rows
3 x 6 x 125 pounds

Hoist Machine Lat Pull Down
3 x 6 x 165 pounds

Dumb Bell Bench Lat Pulls
3 x 6 x 60 pound dumb bell (doing this slowly was tough)

Hoist Machine Seated Cable Row
3 x 6 x 165 pounds

Hoist Machine Shoulder Press
3 x 6 x 120 pounds

Bar Bell Military Press
3 x 6 x 50 pound bar bell

Work The Rack Seated Dumb Bell Curls
1 x 10 x 25’s, 20’s, 15’s, 10’s, 8’s each arm without stopping

Abdominal Crunches
200 Slow and Hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

186

Friday, November 26, 2010

Body Weight: 148.4 Pounds

OMG I pigged out yesterday. I had two full plates of Thanksgiving fare. I paid for my efforts by not being able to sleep well last night. I skipped my 7am workout and didn’t train until 8:30. Of course, I brought my lunch in to the YMCA today, turkey and mashed potatoes. LOL

Off Season Lean Mass Gain Regimen

Legs and Calves - Forty-Sixes (four-seconds press, six heavy reps per set)

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Hoist Machine Leg Presses
3 x 6 x 275 pounds

Free Weight Squat Rack
3 x 6 x 175 pounds

Hoist Machine Leg Extensions
3 x 6 x 145 pounds

Hoist Machine Hamstring Curls
3 x 6 x 155 pounds

Hoist Machine Hip Adductor’s
3 x 20 x 85 pounds

Hoist Machine Hip Abductor’s
3 x 20 x 60 pounds

Hoist Machine Sitting Calve Raises
3 x 25 x 160 pounds

Standing Calve Raises
3 x 25 x body weight

Abdominals
1 x 200 x crunches

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

187

Old Navy
I am curious how you balance family, work and competition training? Do you have a family? I am just wondering, how you balance it all.

188

[quote]ghost87 wrote:
Old Navy
I am curious how you balance family, work and competition training? Do you have a family? I am just wondering, how you balance it all. [/quote]

First, yes I have a family. I have been happily married for 31 years. I have two grown daughters and three grandchildren. My wife has always been very supportive of my hobby. And, because of my hobby, I have been able to make a decent living in the fitness industry.

Second, I am the Fitness Director at a very large branch of the YMCA in Birmingham, Alabama. I manage the personal trainers and the floor attendants. As a certified master fitness trainer, I train clients at the Y up to 12 hours-per-week. I mostly train athletes or bodybuilding and figure competitors. I am able to train myself at my job, so it becomes part of my work day.

I also sing in my church choir and bring “Communion” to the homebound after Church on Sunday.

I am balanced and am able to give my time appropriately to my family, my job and my community. And, I keep enough time for myself to maintain my bodybuilding lifestyle.’

Old Navy

189

Monday, November 29, 2010

Body Weight: 150.0 Pounds. That’s it. Holiday is over.

Off Season Lean Mass Gain Regimen

Chest and Triceps - Four Six’s (four-second reps, six reps per set)

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Flat Bench Dumb Bell Press
1 x 6 x 32.5 pound dumb bells
1 x 6 x 37.5 pound dumb bells
1 x 6 x 42.5 pound dumb bells
1 x 6 x 47.5 pound dumb bells
1 x 6 x 52.5 pound dumb bells

Hoist Machine Chest Press - Seat position changed with each set
3 x 6 x 160 pounds

Incline Bench Dumb Bell Flies
1 x 6 x 32.5 pound dumb bells
1 x 6 x 35.0 pound dumb bells
1 x 6 x 37.5 pound dumb bells

Cable Low To High Chest Pull (stiff arm, wrist curled back, focus on chest movement)
3 x 6 x 20 pounds each cable

Body Weight Dips
3 x 6 x body weight (four-seconds press, slow descend)

Triceps Rope Pull Downs
3 x 6 x 50 pounds

Triceps Press Downs
3 x 6 x 60 pounds

Behind-The-Head Seated Dumb Bell Triceps Extension
3 x 6 x 50 pound dumb bell

Abdominals
1 x 200 crunches - four-count and hold each rep

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

190

Thanks Old Navy. You are quite the inspiration. I still remember your cameo on “CBS Sunday Morning!”

191

[quote]ghost87 wrote:
Thanks Old Navy. You are quite the inspiration. I still remember your cameo on “CBS Sunday Morning!” [/quote]

Me and Jack LaLanne on the same network TV program. That was too cool.

192

Wednesday, December 1, 2010

Body Weight: 147.4 Pounds

Off Season Lean Mass Gain Regimen

Legs and Calves - Forty-Sixes (four-seconds press, six heavy reps per set)

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Machine Leg Presses
3 x 6 x 300 pounds

Hoist Machine Leg Extensions
3 x 6 x 155 pounds

Hoist Machine Hamstring Curls
3 x 6 x 165 pounds

Hoist Machine Hip Adductor’s
3 x 6 x 100 pounds

Hoist Machine Hip Abductor’s
3 x 6 x 100 pounds

Hoist Machine Sitting Calve Raises
3 x 25 x 165 pounds

Standing Calve Raises
3 x 25 x body weight

Abdominals
1 x 200 x crunches

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

193

Friday, December 3, 2010

Body Weight: 148.0 Pounds

Off Season Lean Mass Gain Regimen

Back, Lats, Shoulders and Biceps - 46’s (four-second push, six reps per set)

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Hoist Machine Lat Pull Down
3 x 6 x 165 pounds

Smith Machine Bent Over Bar Bell Rows
3 x 6 x 125 pounds

Dumb Bell Bench Lat Pulls
3 x 6 x 60 pound dumb bell (doing this slowly was tough)

Hoist Machine Seated Cable Row
3 x 6 x 175 pounds

Dumb Bell Shoulder Shrugs - Four Positions Per Rep
3 x 24 x 30 pound dumb bells

Seated Dumb Bell Curls
3 x 5 x 35 pound dumb bells

Bar Bell Curls - Press Down Resistance
3 x 6 x 30 pound bar bell

Abdominal Crunches
200 Slow and Hard

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

194

Monday, December 6, 2010

Body Weight: 150.0 Pounds. A little too much celebration after Auburn won the SEC.

Off Season Lean Mass Gain Regimen

Chest and Triceps - Sixty Six’s (six reps per set, six sets per exercise)

All reps done with an even pace, power stroke up, slow recovery.

Smith Machine Incline Bench Press
3 x 6 x 115 pounds
3 x 6 x 125 pounds

Flat Bench Dumb Bell Press
2 x 6 x 47.5 pound dumb bells
2 x 6 x 52.5 pound dumb bells
2 x 6 x 60.0 pound dumb bells

Decline Bench Dumb Bell Press
2 x 6 x 42.5 pound dumb bells
2 x 6 x 52.5 pound dumb bells
2 x 6 x 55.0 pound dumb bells

Triceps Rope Pull Downs
2 x 6 x 50 pounds

Triceps Press Downs
2 x 6 x 60 pounds

Reverse Grip Press Downs
2 x 6 x 50 pounds

Abdominals
1 x 200 crunches - four-count and hold each rep

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

195

Friday, December 10, 2010

Body Weight: 150.0 Pounds

Off Season Lean Mass Gain Regimen

Escalation Density Training (EDT)

EDT involves a workout where you measure how much work is done and then consistently and gradually increase the amount of work. Each workout consists of three 15-minute time frames separated by a 5-minute rest period. You perform two exercises for a total of six exercises per workout. In each time frame the exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.

Arms and Delts

First 15-minutes time limit

Incline Bench Dumb Bell Curls
8 x 8 x 20 pound dumb bells

Seated Shoulder Extensions
8 x 8 x 17.5 pound dumb bells

Second 15-minutes time limit

Preacher Curls
10 x 8 x 50 pounds

Press Downs
10 x 8 x 50 pounds

Third 15-minutes time limit

Lateral Dumb Bell Raises
12 x 8 x 17.5 pound dumb bells

Seated Bent Over Lateral Dumb Bell Raises
12 x 8 x 17.5 pound dumb bells

Abdominals
1 x 200 crunches - two-count and hold each rep

Cardio
20-minutes of moderate speed tread mill

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

196

Monday, December 13, 2010

Body Weight: 152.4 Pounds (10 pounds over contest weight)

Off Season Lean Mass Gain Regimen

Escalation Density Training (EDT)

EDT involves a workout where you measure how much work is done and then consistently and gradually increase the amount of work. Each workout consists of three 15-minute time frames separated by a 5-minute rest period. You perform two exercises for a total of six exercises per workout. In each time frame the exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.

Chest and Back

First number is sets, second number is reps, third number is weight

First 15-minutes time limit

Incline Bench Dumb Bell Press
12 x 8 x 37.5 pound dumb bells

Medium Grip Pull Down
12 x 8 x 85 pounds

Second 15-minutes time limit

Machine Chest Press (change seat position every two sets)
12 x 8 x 175 pounds (tough)

Seated Cable Rows
12 x 8 x 165 pounds

Third 15-minutes time limit

Flat Bench Dumb Bell Press
12 x 8 x 47.5 pound dumb bells (tough)

Bent Over Dumb Bell Rows
12 x 8 x 45 pound dumb bells

Abdominals
1 x 200 crunches - two-count and hold each rep

Cardio
20-minutes of moderate speed tread mill

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

197

Wednesday, December 15, 2010

Body Weight: 151.7 Pounds

Off Season Lean Mass Gain Regimen

Escalation Density Training (EDT)

EDT involves a workout where you measure how much work is done and then consistently and gradually increase the amount of work. Each workout consists of three 15-minute time frames separated by a 5-minute rest period. You perform two exercises for a total of six exercises per workout. In each time frame the exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.

Legs and Calves

First 15-minutes time limit

Machine Leg Press
12 x 8 x 220 pounds

Prone Hamstring Curl
12 x 8 x 80 pounds (tough)

Second 15-minutes time limit

Leg Extensions
14 x 8 x 115 pounds

Seated Hamstring Curls
14 x 8 x 140 pounds (tough)

Third 15-minutes time limit

Seated Calve Raises
15 x 12 x 110 pounds

Standing Calve Raises On A Slant Board
15 x 12 x body weight

Abdominals
1 x 200 crunches - two-count and hold each rep

Cardio
200 reps of skip rope

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

198

Friday, December 17, 2010

Body Weight: 151.4 Pounds

Off Season Lean Mass Gain Regimen

Escalation Density Training (EDT)

EDT involves a workout where you measure how much work is done and then consistently and gradually increase the amount of work. Each workout consists of three 15-minute time frames separated by a 5-minute rest period. You perform two exercises for a total of six exercises per workout. In each time frame the exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.

Arms and Delts

First 15-minutes time limit

Incline Bench Dumb Bell Curls
9 x 8 x 22.5 pound dumb bells

Seated Shoulder Extensions
9 x 8 x 20 pound dumb bells

Second 15-minutes time limit

Preacher Curls
10 x 8 x 55 pounds

Press Downs
10 x 8 x 55 pounds

Third 15-minutes time limit

Lateral Dumb Bell Raises
12 x 8 x 17.5 pound dumb bells (couldn’t improve on this)

Seated Bent Over Lateral Dumb Bell Raises
12 x 8 x 17.5 pound dumb bells (couldn’t improve on this)

Abdominals
1 x 200 crunches - two-count and hold each rep

Cardio
20-minutes of moderate speed tread mill

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

199

Monday, December 20, 2010

Body Weight: 154.0 Pounds (Can’t wait until the holidays are over. LOL)

Off Season Lean Mass Gain Regimen

Escalation Density Training (EDT)

EDT involves a workout where you measure how much work is done and then consistently and gradually increase the amount of work. Each workout consists of three 15-minute time frames separated by a 5-minute rest period. You perform two exercises for a total of six exercises per workout. In each time frame the exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.

Chest and Back

First number is sets, second number is reps, third number is weight

First 15-minutes time limit

Incline Bench Dumb Bell Press
10 x 8 x 40 pound dumb bells

Medium Grip Pull Down
10 x 8 x 90 pounds

Second 15-minutes time limit

Machine Chest Press (change seat position every two sets)
10 x 8 x 190 pounds (very tough)

Seated Cable Rows
10 x 8 x 175 pounds

Third 15-minutes time limit

Flat Bench Dumb Bell Press
10 x 8 x 50 pound dumb bells (tough)

Bent Over Dumb Bell Rows
10 x 8 x 50 pound dumb bells

Abdominals
1 x 200 crunches - two-count and hold each rep

Cardio
20-minutes of moderate speed tread mill

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

200

Wednesday, December 22, 2010

Body Weight: 154.5 Pounds

Off Season Lean Mass Gain Regimen

Escalation Density Training (EDT)

EDT involves a workout where you measure how much work is done and then consistently and gradually increase the amount of work. Each workout consists of three 15-minute time frames separated by a 5-minute rest period. You perform two exercises for a total of six exercises per workout. In each time frame the exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.

Legs and Calves

First 15-minutes time limit

Machine Leg Press
10 x 8 x 230 pounds

Prone Hamstring Curl
10 x 8 x 90 pounds (tough)

Second 15-minutes time limit

Leg Extensions
12 x 8 x 120 pounds

Seated Hamstring Curls
12 x 8 x 150 pounds (tough)

Third 15-minutes time limit

Seated Calve Raises
15 x 12 x 120 pounds

Standing Calve Raises On A Slant Board
15 x 12 x body weight

Abdominals
1 x 200 crunches - two-count and hold each rep

Cardio
200 reps of skip rope

Supplements:

I use the award winning AAEFX Flex Wheeler Signature Series

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
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein

Old Navy