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

Training Over 35 Lifter
221

Wednesday, January 26, 2011

Body Weight: 157.0 Pounds

Off Season Lean Mass Gain Regimen

We ended our Widow Maker Regimen and began a new program called Hypertrophy Strength Training.

Hypertrophy Strength Training

There are only 4, 5, or 6 reps in each set. This is a Heavy Lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

We did Day 1

Incline Bench Press 4 x 4 x 155 pounds
Flat Dumb Bell Press 4 x 4 x 65 pound dumb bells
Wide Grip Lat Pull 4 x 4 x 145 pounds
Heavy Laterals 3 x 6 each way (side, bent) 20 pound dumb bells
Triceps Press down 4 x 6 x 60 pounds

Day 2 (We’ll substitute with the Hungarian Oak Leg Blast Regimen)

Leg Press 4 x 4
Squats 4 x 6
Hack Squat 4 x 5
Leg Curl 4 x 5
Leg Extension 3 x 4
Calf Raises 3 x 10

Day 3

Dips 4 x 4 (add hanging weight as needed)
Incline Dumb Bell Flies 3 x 4
Shoulder Press 4 x 4
Close Grip Bench Press 4 x 4
Decline Triceps Extension 3 x 6

Day 4

Reverse Grip Barbell Row 4 x 4
Medium Grip Lat Pull 4 x 4
Medium Grip Chin-ups 4 x 6
Barbell Curl 4 x 4
Preacher or Dumb Bell Curl 4 x 6

Cardio:
After training 30 min. 4 X week, moderate pace at 70% VO2 Max

We will do the non-leg workouts and substitute the Day 2 legs workout with the Hungarian Oak Leg Blast regimen until we complete this crazy plan in about three weeks.

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

222

Friday, January 28, 2011

Body Weight: 155.5 Pounds

Off Season Lean Mass Gain Regimen

On Thursday I did the 9th session of Hungarian Oak Legs Blast. The highlight of this session was the squats: 4:40 minutes x 85 pounds x 225 reps. Just seven more sessions to go. The final one calls for 8:00 of squats. Whew.

Hypertrophy Strength Training

There are only 4, 5, or 6 reps in each set. This is a Heavy Lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

We did a combo of Day 3 & Day 4

Day 3 & Day 4

Incline Dumb Bell Flies 3 x 4 x 52.5 pound dumb bells

Seated Shoulder Press 4 x 4 x 95 pounds

Reverse Grip Barbell Row 4 x 4 x 125 pounds

Medium Grip Chin-ups 4 x 6 x body weight

Barbell Curl 4 x 4 x 60 pound fixed bar bell

Single Dumb Bell Curls on a Slant Board 4 x 6 x 30 pound dumb bell

Cardio:
After training 30 min. 4 X week, moderate pace at 70% VO2 Max

We will do the non-leg workouts and substitute the Day 2 legs workout with the Hungarian Oak Leg Blast regimen until we complete this crazy plan in about three weeks.

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

223

Monday, January 31, 2011

Body Weight: 156.1 Pounds

Off Season Lean Mass Gain Regimen

Hungarian Oak Leg Blast

One Set of Timed Squats
Two Sets of Leg Extensions
Three Sets of Leg Curls

One Set of Smith Machine Squats
5 minutes x 85 pounds x 235 reps

Two Sets of Leg Extensions
2 sets x 125 pounds x 30 reps

Three Sets of Seated Leg Curls
3 sets x 165 pounds x 30 reps

Also,

Adductor
3 sets x 75 pounds x 15 reps

Abductor
3 sets x 75 pounds x 15 reps

Seated Calve Extensions
3 sets x 135 pounds x 25 reps

Standing Slant Board Calve Raises
3 sets x bodyweight x 25 reps

Six more sessions remain of this great Legs Workout.

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

224

Wednesday, February 2, 2011

Body Weight: 155.2 Pounds

Off Season Lean Mass Gain Regimen

Hypertrophy Strength Training

There are only 4, 5, or 6 reps in each set. This is a Heavy Lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

Week 2, Day 1

Incline Dumb Bell Bench Press
1 x 5 x 55 pound dumb bells
1 x 5 x 60 pound dumb bells
1 x 5 x 65 pound dumb bells
1 x 5 x 75 pound dumb bells

Flat Dumb Bell Bench Press
1 x 5 x 60 pound dumb bells
2 x 5 x 65 pound dumb bells
1 x 5 x 75 pound dumb bells

Wide Grip Lat Pull
4 x 5 x 145 pounds

Heavy Laterals
3 x 6 each way (side, bent) 22.5 pound dumb bells

Triceps Press down 4 x 6 x 70 pounds

Cardio:
After training 30 min. 4 X week, moderate pace at 70% VO2 Max

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

225

Hi, Old Navy! You must be awfully lonely over here in your own thread. Interesting program… when’s the meet? If this is the bulking phase, how lean are you at the moment?

226

[quote]cavalier wrote:
Hi, Old Navy! You must be awfully lonely over here in your own thread. Interesting program… when’s the meet? If this is the bulking phase, how lean are you at the moment?[/quote]

I actually began my cutting phase on Monday. My contest is in 10 weeks. Off season, I got to 162 pounds and around 12% body fat. I happened to test myself today and I am at 153 pounds and a little under 10% body fat. I’m shooting for 5-7% body fat for the stage. At my age (67), that’s about the best I can achieve without losing too much hard-earned muscle. I am 5’ 6.5" tall. I am a Lightweight.

Old Navy

227

Friday, February 4, 2011

Body Weight: 153.0 Pounds

Off Season Lean Mass Gain Regimen

On Thursday I did the 11th session of Hungarian Oak Legs Blast. The highlight of this session was the squats: 5:30 minutes x 85 pounds x 245 reps. Just five more sessions to go. The final one calls for 8:00 of squats. Yes!

Hypertrophy Strength Training

There are only 4, 5, or 6 reps in each set. This is a Heavy Lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

We did a combo of Day 3 & Day 4

Incline Dumb Bell Flies 3 x 5 x 52.5 pound dumb bells

Seated Shoulder Press 4 x 5 x 95 pounds

Reverse Grip Barbell Row 4 x 5 x 125 pounds

Medium Grip Chin-ups 4 x 6 x body weight

Barbell Curl 4 x 5 x 60 pound fixed bar bell

Work the Dumb Bell Rack for Biceps
1 x 8 x 25, 22.5, 17.5, 15, 12, 10 pound dumb bells, each arm (48 slow reps each arm)

Cardio:
After training 30 min. 4 X week, moderate pace at 70% VO2 Max

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

228

Monday, February 7, 2011

Body Weight: 152.6 Pounds

Off Season Lean Mass Gain Regimen

Hungarian Oak Leg Blast

One Set of Timed Squats
Two Sets of Leg Extensions
Three Sets of Leg Curls

One Set of Smith Machine Squats
6 minutes x 85 pounds x 260 reps

Two Sets of Leg Extensions
2 sets x 130 pounds x 30 reps

Three Sets of Seated Leg Curls
3 sets x 170 pounds x 30 reps

Also,

Adductor
3 sets x 85 pounds x 15 reps

Abductor
3 sets x 85 pounds x 15 reps

Seated Calve Extensions
3 sets x 145 pounds x 25 reps

Standing Slant Board Calve Raises
3 sets x bodyweight x 25 reps

Four more sessions remain of this great Legs Workout.

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

229

[quote]Old Navy wrote:

On Thursday I did the 11th session of Hungarian Oak Legs Blast. The highlight of this session was the squats: 5:30 minutes x 85 pounds x 245 reps. Just five more sessions to go. The final one calls for 8:00 of squats. Yes!
[/quote]

Wow 8 minutes of squatting. That must feel like forever. I take it you must have some short rest periods in there, it can’t be non-stop can it?

Great example you’re setting. I hope I’m still hitting it like you at 67.

230

[quote]FarmerBrett wrote:

[quote]Old Navy wrote:

On Thursday I did the 11th session of Hungarian Oak Legs Blast. The highlight of this session was the squats: 5:30 minutes x 85 pounds x 245 reps. Just five more sessions to go. The final one calls for 8:00 of squats. Yes!
[/quote]

Wow 8 minutes of squatting. That must feel like forever. I take it you must have some short rest periods in there, it can’t be non-stop can it?

Great example you’re setting. I hope I’m still hitting it like you at 67.[/quote]

I knock off the first 100 squats without stopping. I rest for about 20 seconds and then go for 50 squats without stopping, etc. I’m on a Smith Machine so it’s not a matter of balancing a free-weight bar bell. The rails give me some support so I can do the work.

231

Wednesday, February 9, 2011

Body Weight: 152.2 Pounds

Off Season Lean Mass Gain Regimen

Hypertrophy Strength Training

There are only 4, 5, or 6 reps in each set. This is a Heavy Lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

Week 3, Day 1

Incline Dumb Bell Bench Press
1 x 5 x 55 pound dumb bells
1 x 5 x 60 pound dumb bells
1 x 10 x 65 pound dumb bells
1 x 10 x 75 pound dumb bells

Flat Dumb Bell Bench Press
1 x 5 x 60 pound dumb bells
2 x 5 x 65 pound dumb bells
1 x 10 x 75 pound dumb bells

Wide Grip Lat Pull
4 x 5 x 145 pounds

Heavy Laterals
3 x 6 each way (side, bent) 22.5 pound dumb bells

Triceps Press down 4 x 6 x 70 pounds

Cardio:
After training 30 min. 4 X week, moderate pace at 70% VO2 Max

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

232

Friday, February 11, 2011

Body Weight: 152.0 Pounds

Off Season Lean Mass Gain Regimen

Hypertrophy Strength Training

There are only 4, 5, or 6 reps in each set. This is a Heavy Lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

We did a combo of Day 3 & Day 4

Incline Dumb Bell Flies 3 x 6 x 52.5 pound dumb bells

Seated Shoulder Press 4 x 6 x 95 pounds

Reverse Grip Barbell Row 4 x 6 x 125 pounds

Medium Grip Chin-ups 4 x 6 x body weight

Barbell Curl 4 x 6 x 70 pound fixed bar bell

Dumb Bell Curl 4 x 6 x 35 pound dumb bells

Cardio:
After training 30 min. 4 X week, moderate pace at 70% VO2 Max

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

233

Pennies for Pounds Lift-a-Thon for Charity

Monday, February 14, 2011

Weight: 151.2 pounds

On Saturday, I took part in a Pennies for Pounds Lift-a-Thon at the YMCA in Birmingham, Alabama. The event was in support of the YMCA’s Strong Kids scholarship program to allow kids who can’t afford a Y membership, sports program or summer camp to have the opportunity to take part in these programs.

Some of the participants did single rep Squats and some did single lift Bar Bell Bench Press. The best Squat was 525 pounds and the best Bench Press was 350 pounds.

My event was the Dumb Bell Bench Press. I got 10 Y members to sponsor me at a penny a pound for every rep I completed. I committed to 5,000 pounds. I actually completed 10,000 pounds of dumb bell presses:

40’s x 20 reps = 1,600 pounds
45’s x 10 reps = 900 pounds
50’s x 10 reps = 1,000 pounds
55’s x 10 reps = 1,100 pounds
60’s x 10 reps = 1,200 pounds
65’s x 10 reps = 1,300 pounds
70’s x 10 reps = 1,400 pounds
75’s x 10 reps = 1,500 pounds

Total lift = 90 reps = 10,000 pounds in one hour. My chest was a little sore yesterday.

All fun stuff in the name of charity.

Old Navy

234

If that’s what it takes to get your chest “a little sore”, you must be one tough bird!

235

[quote]cavalier wrote:
If that’s what it takes to get your chest “a little sore”, you must be one tough bird![/quote]

Ha, ha. Not really. My favorite body part to train is chest, so it helps that I do a lot of exercises for that body part.

Old Navy

236

Wednesday, February 16, 2011

Weight: 151.2 pounds

My training partner thought what I did last Saturday was cool and he wanted to do some of the same work. So, we hit dumb bell bench presses.

40’s x 10 reps = 800 pounds
45’s x 10 reps = 900 pounds
50’s x 10 reps = 1,000 pounds
55’s x 10 reps = 1,100 pounds
60’s x 10 reps = 1,200 pounds
75’s x 10 reps = 1,500 pounds

Total lift = 60 reps = 6,500 pounds

We also did six sets of triceps push downs

6 x 10 x 65 pounds

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

237

Friday, February 18, 2011

Body Weight: 151.2 Pounds

Off Season Lean Mass Gain Regimen

Hypertrophy Strength Training

There are only 4, 5, or 6 reps in each set. This is a Heavy Lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.

We worked Back and Biceps

Medium Grip Chin-ups
4 x 6 x body weight

Medium Grip Lats Pull Downs
3 x 6 x 165 pounds

Seated Back Rows
3 x 6 x 165 pounds

Smith Machine Dead Lifts
3 x 8 x 220 pounds

Barbell Curl 4 x 6 x 70 pound fixed bar bell

Dumb Bell Curl 4 x 6 x 35 pound dumb bells

Cardio:
After training 30 min. 4 X week, moderate pace at 70% VO2 Max

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

238

Monday, February 7, 2011

Body Weight: 152.6 Pounds

Off Season Lean Mass Gain Regimen

Hungarian Oak Leg Blast

One Set of Timed Squats
Two Sets of Leg Extensions
Three Sets of Leg Curls

One Set of Smith Machine Squats
6 minutes x 85 pounds x 260 reps

Two Sets of Leg Extensions
2 sets x 130 pounds x 30 reps

Three Sets of Seated Leg Curls
3 sets x 170 pounds x 30 reps

Also,

Adductor
3 sets x 85 pounds x 15 reps

Abductor
3 sets x 85 pounds x 15 reps

Seated Calve Extensions
3 sets x 145 pounds x 25 reps

Standing Slant Board Calve Raises
3 sets x bodyweight x 25 reps

Four more sessions remain of this great Legs Workout.

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

239

Why the Smith machine, if you don’t mind me asking? Why not regular squats & deads?

240

[quote]cavalier wrote:
Why the Smith machine, if you don’t mind me asking? Why not regular squats & deads?[/quote]

Because at my age, 67, I count on the rails of the Smith Machine to give me extra stability. It allows me to lift heavier with more control. I know I am missing some smaller stabilizer and connector muscle development, but I’m going for safety and injury prevention. I’m not trying to set any records but I am trying to stay in the game.

Old Navy