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

Training Over 35 Lifter
301

Monday, May 23, 2011

Body Weight: 146.2 Pounds

20 Somethings - Chest and Triceps

Every exercise was performed slowly, with a one-count up and three-count down pace, emphasizing form and technique. We did 20 reps of one set of each exercise, lifting as heavy as we could.

Seated Machine Bench Press
1 x 20 x 160 pounds

Seated Machine Pec Flys
1 x 20 x 60 pounds

Incline Dumb Bell Bench Press
1 x 20 x 37.5 pound dumb bells

Flat Dumb Bell Bench Press
1 x 20 x 47.5 pound dumb bells

Triceps Pressdown - Bar
1 x 20 x 55 pounds

Triceps Pulldown - Rope
1 x 20 x 45 pounds

Triceps Pressdown - V-Bar
1 x 20 x 60 pounds

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

302

Wednesday May 25, 2011

Body Weight: 144.2 Pounds

20 Somethings Endurance Workout

After a few warm-up sets with light weight, choose a weight that will tax you to complete 20 reps. Lift slowly with a power up and slow decline four-count pace keeping the weight under control throughout the set.

Legs, Calves and Abs

Machine Leg Press
1 x 20 x 270 pounds

Smith Machine Squats
1 x 20 x 125 pounds

Machine Leg Extensions
1 x 20 x 140 pounds

Machine Leg Curls
1 x 20 x 120 pounds

Machine Adductor
1 x 20 x 75 pounds

Machine Abductor
1 x 20 x 95 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

303

Friday May 27, 2011

I’m driving from Birmingham to Montgomery, Alabama this afternoon to judge a show on Saturday, the 2011 SNBF Pro World Olympia and Amateur Capital Classic Bodybuilding and Figure Championship.

Body Weight: 144.2 Pounds

20 Somethings Endurance Workout

After a few warm-up sets with light weight, choose a weight that will tax you to complete 20 reps. Lift slowly with a power up and slow decline four-count pace keeping the weight under control throughout the set.

Back, Shoulders and Biceps

Machine Lat Pull Down
1 x 20 x 150 pounds

Machine Low Row
1 x 20 x 175 pounds

Machine Shoulder Press
1 x 20 x 160 pounds

Bent Over Dumb Bell Rows
1 x 20 x 30 pound dumb bells

Dumb Bell Bicep Curls
1 x 20 x 30 pound dumb bells

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

304

Monday, May 30, 2011

I really enjoyed judging the 2011 SNBF Pro World Olympia and Amateur Capital Classic in Montgomery, Alabama on Saturday. We had more than 90 Pro and Amateur competitors. The evening show started at 6 pm and ended at 11:30. A big show making a long day.

Body Weight: 146.2 Pounds

20 Somethings - Chest and Triceps

Every exercise was performed slowly, with a one-count up and three-count down pace, emphasizing form and technique. We did 20 reps of one set of each exercise, lifting as heavy as we could.

Seated Machine Bench Press
1 x 20 x 165 pounds

Seated Machine Pec Flys
1 x 20 x 65 pounds

Incline Dumb Bell Bench Press
1 x 20 x 40 pound dumb bells

Flat Dumb Bell Bench Press
1 x 20 x 50 pound dumb bells

Triceps Pressdown - Bar
1 x 20 x 55 pounds

Triceps Pulldown - Rope
1 x 20 x 45 pounds

Triceps Pressdown - V-Bar
1 x 20 x 60 pounds

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

305

Is the Pro World Olympia any relation to Joe Weider’s Olympia?

306

[quote]cavalier wrote:
Is the Pro World Olympia any relation to Joe Weider’s Olympia?[/quote]

No. The Pro World Olympia is “natural” and tested and Joe Weider’s shows aren’t.

307

Wednesday, June 1, 2011

Body Weight: 145.2 Pounds

20 Somethings Endurance Workout

After a few warm-up sets with light weight, choose a weight that will tax you to complete 20 reps. Lift slowly with a power up and slow decline four-count pace keeping the weight under control throughout the set.

Legs, Calves and Abs

Machine Leg Press
1 x 20 x 300 pounds

Smith Machine Squats
1 x 20 x 150 pounds

Machine Leg Extensions
1 x 20 x 150 pounds

Machine Leg Curls
1 x 20 x 130 pounds

Machine Adductor
1 x 20 x 85 pounds

Machine Abductor
1 x 20 x 100 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

308

Friday June 3, 2011

I’m driving from Birmingham to Suwannee, GA this evening to be the Master of Ceremonies for a show on Saturday, the 2011 NGA 2nd Annual Ultimate Bodies Bodybuilding, Figure and Bikini Classic.

Body Weight: 146.2 Pounds

20 Somethings Endurance Workout

After a few warm-up sets with light weight, choose a weight that will tax you to complete 20 reps. Lift slowly with a power up and slow decline four-count pace keeping the weight under control throughout the set.

Back, Shoulders and Biceps

Machine Lat Pull Down
1 x 20 x 155 pounds

Machine Low Row
1 x 20 x 180 pounds

Machine Shoulder Press
1 x 20 x 165 pounds

Bent Over Dumb Bell Rows
1 x 20 x 35 pound dumb bells

Dumb Bell Bicep Curls
1 x 20 x 32.5 pound dumb bells (tough exercise)

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

309

Monday, June 6, 2011

I really enjoyed MCing the 2011 NGA Ultimate Bodies Bodybuilding, Figure and Bikini Model Championships in Suwanee, Georgia on Saturday. We had a good turnout of quality competitors. I’m looking forward to our next show, the 2011 NGA Alabama Natural Open Bodybuilding, Figure and Bikini Model Championships, a Super Pro Qualifier in Birmingham, Alabama on July 9th. Show website: www.NGAAlabamaOpen.com

Body Weight: 146.4 Pounds

20 Somethings - Chest and Triceps

Every exercise was performed slowly, with a one-count up and three-count down pace, emphasizing form and technique. We did 20 reps of one set of each exercise, lifting as heavy as we could.

Seated Machine Bench Press
1 x 20 x 165 pounds

Seated Machine Pec Flys
1 x 20 x 65 pounds

Incline Dumb Bell Bench Press
1 x 20 x 47.5 pound dumb bells

Flat Dumb Bell Bench Press
1 x 20 x 52.5 pound dumb bells

Triceps Pressdown - Bar
1 x 20 x 55 pounds

Triceps Pulldown - Rope
1 x 20 x 45 pounds

Triceps Pressdown - V-Bar
1 x 20 x 60 pounds

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

310

Wednesday, June 8, 2011

Body Weight: 145.4 Pounds

20 Somethings Endurance Workout

After a few warm-up sets with light weight, choose a weight that will tax you to complete 20 reps. Lift slowly with a power up and slow decline four-count pace keeping the weight under control throughout the set.

Legs, Calves and Abs

Machine Leg Press
1 x 30 x 300 pounds

Smith Machine Squats
1 x 20 x 155 pounds

Machine Leg Extensions
1 x 20 x 155 pounds

Machine Leg Curls
1 x 20 x 135 pounds

Machine Adductor
1 x 20 x 90 pounds

Machine Abductor
1 x 20 x 105 pounds

Seated Machine Calf Raises
3 x 25 x 180 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

311

Friday June 10, 2011

Body Weight: 144.6 Pounds

20 Somethings Endurance Workout

After a few warm-up sets with light weight, choose a weight that will tax you to complete 20 reps. Lift slowly with a power up and slow decline four-count pace keeping the weight under control throughout the set.

Back, Shoulders and Biceps

Machine Lat Pull Down
1 x 25 x 155 pounds

Machine Low Row
1 x 25 x 180 pounds

Machine Shoulder Press
1 x 25 x 165 pounds

Bent Over Dumb Bell Rows
1 x 25 x 35 pound dumb bells

Dumb Bell Bicep Curls
1 x 25 x 32.5 pound dumb bells (very tough exercise)

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

312

Is it meaningful to measure bodyweight in tenths of pounds?

313

[quote]cavalier wrote:
Is it meaningful to measure bodyweight in tenths of pounds?[/quote]

No, but my scale is digital so I just report exactly what I weigh. It’s somewhat important if you are in a contest prep and are keeping close tabs on your stage weight goal progress.

314

Monday, June 13, 2011

Body Weight: 146.4 Pounds

My training partner was out of town last Friday and he very much wanted to work back and biceps today, so I repeated my workout from Friday, except I did five reps less for most exercises to go along with his rep count.

20 Somethings Endurance Workout

After a few warm-up sets with light weight, choose a weight that will tax you to complete 20 reps. Lift slowly with a power up and slow decline four-count pace keeping the weight under control throughout the set.

Back, Shoulders and Biceps

Machine Lat Pull Down
1 x 20 x 155 pounds

Machine Low Row
1 x 20 x 180 pounds

Machine Shoulder Press
1 x 20 x 165 pounds

Bent Over Dumb Bell Rows
1 x 20 x 35 pound dumb bells

Dumb Bell Bicep Curls
1 x 20 x 32.5 pound dumb bells (very tough exercise)

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

315

Wednesday, June 16, 2011

Body Weight: 144.6 pounds

20 Somethings Endurance Workout

After a few warm-up sets with light weight, choose a weight that will tax you to complete 20 or more reps. Lift slowly with a power up and slow decline four-count pace keeping the weight under control throughout the set.

Legs, Calves and Abs

Machine Leg Press
1 x 30 x 300 pounds

Smith Machine Squats
1 x 25 x 155 pounds

Machine Leg Extensions
1 x 25 x 155 pounds

Machine Leg Curls
1 x 25 x 135 pounds

Machine Adductor
1 x 25 x 90 pounds

Machine Abductor
1 x 25 x 105 pounds

Seated Machine Calf Raises
3 x 25 x 180 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

316

Hi Old Navy,

I’ve just been catching up on your log. I had a Q for you. It looks like your weight has stayed consistent around the 144-146 range (which I believe is your stage weight). Are you competing again soon or do you just prefer to stay pretty close to contest weight year round? I ask because BB’ers generally use the anabolic rebound post-diet to gain some additional weight for their next show.

317

Such an inspiration Old Navy. Keep up the good work.

318

[quote]ddot76 wrote:
Hi Old Navy,

I’ve just been catching up on your log. I had a Q for you. It looks like your weight has stayed consistent around the 144-146 range (which I believe is your stage weight). Are you competing again soon or do you just prefer to stay pretty close to contest weight year round? I ask because BB’ers generally use the anabolic rebound post-diet to gain some additional weight for their next show.[/quote].

Thanks DDay.

dot76. Right now I am training four Bikini Models and three Bodybuilders for an upcoming show (mine, the 2011 NGA Alabama Natural Open Bodybuilding, Figure and Bikini Model Championships in Birmingham, Alabama on July 9) so I am staying pretty close to contest shape as I coach them for their contest diet prep and on-stage posing. I am also MCing the show so I want to look tight in my tux on stage. I don’t have any firm plans for competing again any time soon. I have done 32 shows and these days, I only do one or two a year. I did two last year and one this year. I judge shows, MC shows and of course promote shows. I am also the full time Fitness Director for a large branch of the YMCA in Birmingham and in addition to running the personal training department, I train my own clients about 12 hours a week. It’s easy to maintain my conditioning. I was 4.5 % body fat on stage in April. I’m about 7 % today.

319

Friday, June 17, 2011

Body Weight: 144.4 Pounds

20 Somethings - Chest and Triceps

Every exercise was performed slowly, with a one-count up and three-count down pace, emphasizing form and technique. We did 20 or more reps of one set of each exercise, lifting as heavy as we could.

Seated Machine Bench Press
1 x 25 x 165 pounds

Seated Machine Pec Flys
1 x 25 x 65 pounds

Incline Dumb Bell Bench Press
1 x 20 x 52.5 pound dumb bells

Flat Dumb Bell Bench Press
1 x 20 x 57.5 pound dumb bells

Triceps Pressdown - Bar
1 x 25 x 55 pounds

Triceps Pulldown - Rope
1 x 25 x 45 pounds

Triceps Pressdown - V-Bar
1 x 25 x 60 pounds

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

320

Monday, June 20, 2011

Body Weight: 146.5 Pounds

Heavy Sixes

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

We will strive to increase these weight loads every week.

Machine Leg Press
3 x 6 x 300 pounds

Smith Machine Squats
3 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

“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 90 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