Tuesday, April 26, 2011
Body Weight: 143.2 Pounds
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.
Legs, Calves and Abs
Machine Leg Press
4 x 6 x 325 pounds
Smith Machine Squats
4 x 6 x 165 pounds
Hack Squats
4 x 6 x 200 pounds
Machine Leg Curls
4 x 6 x 170 pounds
Machine Leg Extensions
4 x 6 x 170 pounds
Seated Machine Calf Raises
3 x 25 x 175 pounds
Standing Calf Raises
3 x 25 x body weight
Crunches
200 slow hard reps
Cardio:
After training 30 minutes, moderate pace
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
Wednesday, April 27, 2011
Body Weight: 143.3 Pounds, 4.8 % body fat
Hypertrophy Strength Training: Back and Biceps
Every exercise was performed slowly, with a one count up and three count down pace, emphasizing form and technique.
Reverse Grip Barbell Row
4 x 6 x 125 pounds
Medium Grip Lats Pull
4 x 6 x 155 pounds
Medium Grip Chin Ups
4 x 6 x body weight
Barbell Curl
4 x 6 x 60 pound fixed barbell
Dumb Bell Curl
4 x 6 x 37.5 pound dumb bells
"Hanging Chad"
Hanging on a bar for a 90 degree isometric bicep curl without raising or lowering my body. This builds bicep muscle peek.
1 x 143.5 pounds x 60 seconds
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
Setting a Goal for Wellness and Fitness
Today is my 68th birthday.
Today I achieved my yearly goal to be in the best shape of my life on my birthday. It all started when I turned 50 back in 1993. Then I was out of shape, out of breath, and physically unfit. I was a mess. My wake up call came when I went for my annual US Navy physical exam soon after my 50th birthday. I held the rank of Commander, the same as an Army, Air Force and Marine Corps Lieutenant Colonel. The navy corpsman who administered the exam told me I was generally OK, but I did have some disturbing symptoms of diabetes. At the conclusion of the physical he said I was to be classified as a pre-diabetic. That news got my attention because my dad and granddad both died at early ages from complications of diabetes. I didn’t want to go that route so I began a diet and weight training regimen to lose weight, add muscle and strength and to help me live a proper wellness and fitness lifestyle.
18 years later, I am still classified as pre-diabetic but I don’t have diabetes. I have managed, with my healthy diet and weight training regimen, to stave off the onset of that very bad disease that strikes so many men and women at all ages. In 2003, I retired from the US Navy as a Captain, the same rank as a full Colonel in the other armed services. I have a great retirement job. I am the full-time Fitness Director at a large branch of the YMCA in Birmingham, Alabama. I spend eight hours-a-day five days-a-week in a gym.
Each year, on my birthday, I take a hard look at my wellness and fitness to see where I am. I then set a goal to be in the best shape of my life on my next birthday. So far, each year since 1993, I have achieved that goal.
I entered my first bodybuilding competition in 2005 at age 61. On Saturday, April 16, 2011, I competed for the 32nd time and brought home four trophies, two in the Masters Classes, one in the Open class and my sixth Best Poser award. I weighed 145 pounds and carried less than 5% body fat.
I will be better by next April 28th. That’s a promise I’m making to my self.
Scott “Old Navy”
Happy Birthday to you! I’ve just read through a good portion of your log and I’m very impressed, you’re awesome. Keep it up and I have no doubt you’ll be even better next year.
Happy Birthday, Scott! Have an extra protein bar!
Thank you DDay and Cav. I appreciate you!
Like the new avatar. Is that from Saegertown?
[quote]Old Navy wrote:
[quote]cavalier wrote:
Didn’t realize where you had flown out of. I would have offered to drive you - I live next to the Pittsburgh airport.[/quote]
Thanks, Friend. As I said, I enjoyed meeting you and spending some time with you at the show.
Old Navy[/quote]
Cavalier – neat that you got to meet Old Navy. Reports? 
[quote]Old Navy wrote:
Each year, on my birthday, I take a hard look at my wellness and fitness to see where I am. I then set a goal to be in the best shape of my life on my next birthday. So far, each year since 1993, I have achieved that goal.
I entered my first bodybuilding competition in 2005 at age 61. On Saturday, April 16, 2011, I competed for the 32nd time and brought home four trophies, two in the Masters Classes, one in the Open class and my sixth Best Poser award. I weighed 145 pounds and carried less than 5% body fat.
[/quote]
Dang, I’m impressed.
And happy birthday too.
[quote]cavalier wrote:
Like the new avatar. Is that from Saegertown?[/quote]
Yep, the show photographer sent it to me. It’s one of the best shots ever taken of me on stage.
Old Navy
[quote]Elaikases wrote:
[quote]Old Navy wrote:
Each year, on my birthday, I take a hard look at my wellness and fitness to see where I am. I then set a goal to be in the best shape of my life on my next birthday. So far, each year since 1993, I have achieved that goal.
I entered my first bodybuilding competition in 2005 at age 61. On Saturday, April 16, 2011, I competed for the 32nd time and brought home four trophies, two in the Masters Classes, one in the Open class and my sixth Best Poser award. I weighed 145 pounds and carried less than 5% body fat.
[/quote]
Thanks, Friend. I appreciate you.
Old Navy
Dang, I’m impressed.
And happy birthday too.
[/quote]
Monday, May 2, 2011
Body Weight: 145.2 Pounds
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.
Legs, Calves and Abs
Machine Leg Press
4 x 6 x 300 pounds
Smith Machine Squats
4 x 6 x 200 pounds
Hack Squats
3 x 6 x 200 pounds
Machine Leg Curls
3 x 6 x 170 pounds
Machine Leg Extensions
3 x 6 x 170 pounds
Seated Machine Calf Raises
3 x 25 x 175 pounds
Standing Calf Raises
3 x 25 x body weight
Crunches
200 slow hard reps
Cardio:
After training 30 minutes, moderate pace
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
Wednesday, May 4, 2011
Body Weight: 144.5 Pounds
Hypertrophy Strength Training: Chest, Shoulders and Triceps
Every exercise was performed slowly, with a one count up and three count down pace, emphasizing form and technique.
Dips
4 x 6 x body weight + 25 pound plate
Incline Dumb Bell Flies
4 x 6 x 45 pound dumb bells
Seated Smith Machine Barbell Shoulder Press
4 x 6 x 95 pounds
Close Grip Bench Press
4 x 6 x 110 pounds
Triceps Press Down
4 x 6 x 70 pounds
Crunches
200 slow hard reps
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
Friday, May 6, 2011
Body Weight: 143.3 Pounds
Hypertrophy Strength Training: Back and Biceps
Every exercise was performed slowly, with a one count up and three count down pace, emphasizing form and technique.
Reverse Grip Barbell Row
4 x 8 x 125 pounds
Medium Grip Lats Pull
4 x 8 x 155 pounds
Medium Grip Chin Ups
4 x 8 x body weight
Barbell Curl
4 x 8 x 60 pound fixed barbell
Dumb Bell Curl
4 x 8 x 37.5 pound dumb bells
“Hanging Chad”
Hanging on a bar for a 90 degree isometric bicep curl without raising or lowering my body. This builds bicep muscle peek.
1 x 143.5 pounds x 70 seconds
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
Monday, May 9, 2011
Body Weight: 146.5 Pounds (+ 2 pounds for Mother’s Day Weekend)
Hypertrophy Strength Training
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.
Legs, Calves and Abs
Machine Leg Press
4 x 8 x 360 pounds
Smith Machine Squats
4 x 8 x 200 pounds
Hack Squats
3 x 8 x 200 pounds
Machine Leg Curls
3 x 8 x 170 pounds
Machine Leg Extensions
3 x 8 x 170 pounds
Seated Machine Calf Raises
3 x 25 x 175 pounds
Standing Calf Raises
3 x 25 x body weight
“Hanging Chad”
Hanging on a bar for a 90 degree isometric bicep curl without raising or lowering my body. This builds bicep muscle peek.
1 x 146.5 pounds x 80 seconds
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
Wednesday, May 4, 2011
Body Weight: 144.5 Pounds
Hypertrophy Strength Training: Chest, Shoulders and Triceps
Every exercise was performed slowly, with a one count up and three count down pace, emphasizing form and technique.
Dips
4 x 6 x body weight + 25 pound plate
Incline Dumb Bell Flies
4 x 6 x 45 pound dumb bells
Seated Smith Machine Barbell Shoulder Press
4 x 6 x 95 pounds
Close Grip Bench Press
4 x 6 x 110 pounds
Triceps Press Down
4 x 6 x 70 pounds
Crunches
200 slow hard reps
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
Friday, May 13, 2011
Body Weight: 145.0 Pounds, < 5 % body fat
Hypertrophy Strength Training: Back and Biceps
Every exercise was performed slowly, with a one count up and three count down pace, emphasizing form and technique.
Reverse Grip Barbell Row
4 x 8 x 125 pounds
Medium Grip Lats Pull
4 x 8 x 155 pounds
Medium Grip Chin Ups
4 x 8 x body weight
Barbell Curl
4 x 8 x 60 pound fixed barbell
Dumb Bell Curl
4 x 8 x 37.5 pound dumb bells
“Hanging Chad”
Hanging on a bar for a 90 degree isometric hold bicep curl without raising or lowering my body. This builds bicep muscle peek.
1 x 145.0 pounds x 75 seconds
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
Monday, May 16, 2011
Body Weight: 145.0 Pounds
Hypertrophy Strength Training
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.
Chest, Shoulders, Triceps and Abs
Incline Bench Dumb Bell Press
4 x 8 x 52.5 pound dumb bells
Flat Bench Dumb Bell Press
4 x 8 x 60 pound dumb bells
Wide Grip Lat Pull
4 x 8 x 175 pounds
Laterals
3 x 8 x 22.5 pound dumb bells
Extensions
3 x 8 x 22.5 pound dumb bells
Triceps Press Downs
4 x 8 x 70 pounds
Crunches
200 slow hard reps
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
Wednesday May 18, 2011
Body Weight: 143.7 Pounds
Hypertrophy Strength Training: Back and Biceps
Every exercise was performed slowly, with a one count up and three count down pace, emphasizing form and technique.
Reverse Grip Barbell Row
4 x 8 x 135 pounds
Medium Grip Lats Pull
4 x 8 x 160 pounds
Medium Grip Chin Ups
4 x 8 x body weight
Barbell Curl
4 x 6 x 67 pound fixed barbell
Dumb Bell Curl
4 x 8 x 37.5 pound dumb bells
“Hanging Chad”
Hanging on a bar for a 90 degree isometric bicep curl without raising or lowering my body. This builds bicep muscle peek.
1 x 143.7 pounds x 80 seconds
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
Friday, May 20, 2011
I didn’t do my own workout until noon today. Usually I train between 7:30 - 8:45 AM. Instead, at 7 AM I trained two Bikini Model ladies I am helping with their contest prep for my July 9 show in Birmingham. I took Lindsey and Tangie through a full-body workout to show them proper form, technique, pace, breathing and variety of exercises. We had fun. After our workout, the ladies decided they wanted more so I will train them as Buddies two times-a-week at 5 PM until the contest. I love my job.
Body Weight: 146.0 Pounds
Hypertrophy Strength Training
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.
Legs, Calves and Abs
Machine Leg Press
4 x 8 x 360 pounds
Smith Machine Squats
4 x 8 x 200 pounds
Hack Squats
3 x 8 x 200 pounds
Machine Leg Curls
4 x 8 x 170 pounds
Machine Leg Extensions
4 x 8 x 170 pounds
Seated Machine Calf Raises
3 x 25 x 175 pounds
Standing Calf Raises
3 x 25 x body weight
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