Two weeks until the 2011 NGA Alabama Natural Open Bodybuilding, Figure and Bikini Model Championships, Homewood (Birmingham), AL, a Super Pro Qualifier, July 9th.
Classes are filling up for this NGA Super Pro Qualifier competition where we will award NGA Pro Cards and NGA Master Pro Cards to the winners of each qualified Class, including Tall and Short for the Ladies. Five competitors make an Open Class “qualified” for a Pro Card and three competitors make a Masters Class “qualified.”
Deadline for completing and mailing in your entry forms and fees is July 1st. After that date, a $50 late fee will be assessed.
Since this is a Super Pro Qualifier, 100% of the athletes will be drug tested at check-in on Friday, July 8 from 4 - 8 PM. There will be no walk-ons allowed in this competition.
Every exercise was performed slowly, with a one-count up and three-count down pace, emphasizing form and technique. We did six or more reps of each exercise, lifting as heavy as we could.
Seated Machine Bench Press
3 x 6 x 165 pounds
Seated Machine Pec Flys
3 x 6 x 65 pounds
Incline Dumb Bell Bench Press
3 x 6 x 52.5 pound dumb bells
Flat Dumb Bell Bench Press
3 x 6 x 57.5 pound dumb bells
Triceps Pressdown - Bar
3 x 6 x 60 pounds
Triceps Pulldown - Rope
3 x 6 x 45 pounds
Triceps Pressdown - V-Bar
3 x 6 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
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
3 x 8 x 300 pounds
Smith Machine Squats
3 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
Machine Adductors
3 x 8 x 100 pounds
Machine Abductors
3 x 8 x 100
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
It’s been a nice week-off after promoting the 2011 NGA Alabama Natural Open Championships on Saturday in Birmingham. My wife and I have worked around the house doing some much needed maintanance. I got in two early morning workouts, Wedneday for chest and triceps and today for legs and calves. We went to the opening of the final Harry Potter movie this afternoon and really enjoyed it. My wife and I have read all six of the Potter books and have seen all seven of the movies. We enjoyed the Harry Potter series with our two daughters as they were growing up. It’s back to the Y on Monday for work and workouts.
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
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
3 x 8 x 300 pounds
Smith Machine Squats
3 x 8 x 200 pounds
Hack Squats
3 x 8 x 200 pounds
Machine Leg Curls
3 x 8 x 175 pounds
Machine Leg Extensions
3 x 8 x 175 pounds
Machine Adductors
3 x 8 x 100 pounds
Machine Abductors
3 x 8 x 100
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
Bent Over Dumb Bell Rows
3 x 8 x 45 pound dumb bells
Dumb Bell Bicep Curls
3 x 8 x 27.5 pound dumb bells
Olympic Barbell Curl - Slow Reps
3 x 8 x 45 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
Three sets of 20-reps of several legs and calves exercises.
Legs, Calves and Abs
Machine Leg Press
3 x 20 x 210 pounds
Hack Squats
3 x 20 x 100 pounds
Machine Leg Curls
3 x 20 x 125 pounds
Machine Leg Extensions
3 x 20 x 100 pounds
Machine Adductors
3 x 20 x 75 pounds
Machine Abductors
3 x 20 x 75 pounds
Seated Machine Calf Raises
3 x 25 x 185 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
Every exercise was performed slowly, with a one-count up and three-count down pace, emphasizing form and technique. We did eight or more reps of each exercise, lifting as heavy as we could.
Seated Machine Bench Press
3 x 8 x 165 pounds
Seated Machine Pec Flys
3 x 8 x 65 pounds
Incline Dumb Bell Bench Press
3 x 8 x 52.5 pound dumb bells
Flat Dumb Bell Bench Press
3 x 8 x 57.5 pound dumb bells
Triceps Pressdown - Bar
3 x 8 x 60 pounds
Triceps Pulldown - Rope
3 x 8 x 45 pounds
Triceps Pressdown - V-Bar
3 x 8 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
Today I began a modified contest prep to get ready for my 50th High School Reunion on October 1st. I am going to be in the best shape of my life when I meet my classmates from Long Beach (California) Poly High School, Class of 1961, who are all about my age, 68. Should be fun.
Body Weight: 150.0 Pounds
20 Somethings - after a couple of light warm up sets, one set of 20 reps of several exercises liftiing as heavy as I can for each set.
Back, Shoulders and Biceps
Machine Lat Pull Down
1 x 20 x 115 pounds
Machine Low Row
1 x 20 x 115 pounds
Military Press
1 x 20 x 60 pound fixed barbell
Bent Over Dumb Bell Rows
1 x 20 x 45 pound dumb bells
Dumb Bell Bicep Curls
1 x 20 x 22.5 pound dumb bells
Olympic Barbell Curl - Slow Reps
1 x 20 x 45 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
After a couple of warm up sets on lower weights, we did one set of 20-reps of several legs and calves exercises.
Legs, Calves and Abs
Machine Leg Press
1 x 20 x 250 pounds
Hack Squats
1 x 20 x 135 pounds
Machine Leg Curls
1 x 20 x 135 pounds
Machine Leg Extensions
1 x 20 x 115 pounds
Machine Adductors
1 x 20 x 85 pounds
Machine Abductors
1 x 20 x 85 pounds
Seated Machine Calf Raises
3 x 25 x 100 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
20 Somethings Endurance Training - Chest and Triceps
Every exercise was performed slowly, with a one-count up and three-count down pace, emphasizing form and technique. After a couple of light warm-up sets, we did one set of 20 heavy reps for several exercises.
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 45 pound dumb bells
Flat Dumb Bell Bench Press
1 x 20 x 47.5 pound dumb bells
Triceps Pressdown - Bar
1 x 20 x 60 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
Crazy Eights - after a couple of light warm up sets, three set of 8 reps of several exercises lifting as heavy as I can for each set.
Back, Shoulders and Biceps
Machine Lat Pull Down
3 x 8 x 115 pounds
Machine Low Rows
3 x 8 x 115 pounds
Military Press
3 x 8 x 60 pound fixed barbell
Bent Over Dumb Bell Rows
3 x 8 x 50 pound dumb bells
Dumb Bell Bicep Curls
3 x 8 x 25 pound dumb bells
Olympic Barbell Curl - Slow Reps
3 x 8 x 45 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
After a couple of warm up sets on lower weights, we did three sets of 8-reps of several legs and calves exercises.
Legs, Calves and Abs
Machine Leg Press
3 x 8 x 300 pounds
Hack Squats
3 x 8 x 150 pounds
Machine Leg Curls
3 x 8 x 135 pounds
Machine Leg Extensions
3 x 8 x 135 pounds
Machine Adductors
3 x 8 x 100 pounds
Machine Abductors
3 x 8 x 100 pounds
Seated Machine Calf Raises
3 x 25 x 110 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
After a couple of light warm-up sets, we did three sets of eight heavy reps for several exercises.
Seated Machine Bench Press
3 x 8 x 165 pounds
Seated Machine Pec Flys
3 x 8 x 70 pounds
Incline Dumb Bell Bench Press
3 x 8 x 47.5 pound dumb bells
Flat Dumb Bell Bench Press
3 x 8 x 52.5 pound dumb bells
Triceps Press Down - Bar
3 x 8 x 60 pounds
Triceps Pull Down - Rope
3 x 8 x 50 pounds
Triceps Press Down - V-Bar
3 x 8 x 65 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
I’m looking forward to judging the 2011 NGA Trojan Classic Bodybuilding, Figure and Bikini Model Championships on the campus of Troy University in Troy, Alabama on Saturday.
Body Weight: 150.0 Pounds
Crazy Eights - after a couple of light warm up sets, three set of 8 reps of several exercises lifting as heavy as I can for each set.
Back, Shoulders and Biceps
Machine Lat Pull Down
3 x 8 x 125 pounds
Machine Low Rows
3 x 8 x 125 pounds
Military Press
3 x 8 x 60 pound fixed barbell
Bent Over Dumb Bell Rows
3 x 8 x 55 pound dumb bells
Dumb Bell Bicep Curls
3 x 8 x 27.5 pound dumb bells
Olympic Barbell Curl - Slow Reps
3 x 8 x 45 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
I enjoyed my first stint as Head Judge for the 2011 NGA Trojan Classic Bodybuilding, Figure and Bikini Model Championships on the campus of Troy University in Troy, Alabama on Saturday. It was a good show and everyone had a great time. Three of the Athletes earned NGA Pro Cards.
On Sunday, I attended a full-day TRX Suspension Training Course and am now a Certified TRX Trainer. I purchased a TRX Suspension Trainer through TRX on line today and will begin using the system with my clients as soon as it arrives.
Body Weight: 150.0 Pounds
Work out:
Crazy Eights - after a couple of light warm up sets, three set of 8 reps of several exercises lifting as slowly and heavy as I could for each set.
Chest and Triceps.
Incline Bench Dumb Bell Press
3 x 8 x 52.5 pound dumb bells
Flat Bench Dumb Bell Press
3 x 8 x 60 pound dumb bells
Flat Bench Dumb Bell Flies
3 x 8 x 47.5 pound dumb bells
Machine Bench Press
3 x 8 x 175 pounds
Machine Cable Flies
3 x 8 x 75 pounds
V-Bar Triceps Press Down
3 x 8 x 65 pounds
Flat Bar Triceps Press Down
3 x 8 x 65 pounds
Rope Triceps Pull Down
3 x 8 x 50 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
After a couple of warm up sets on lower weights, we did three sets of 10-reps of several legs and calves exercises.
Legs, Calves and Abs
Machine Leg Press
3 x 10 x 300 pounds
Hack Squats
3 x 10 x 150 pounds
Machine Leg Curls
3 x 10 x 135 pounds
Machine Leg Extensions
3 x 10 x 135 pounds
Machine Adductors
3 x 10 x 100 pounds
Machine Abductors
3 x 10 x 100 pounds
Seated Machine Calf Raises
3 x 25 x 110 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
My TRX Suspension Training package arrived in the mail yesterday. I connected it to a Smith Machine at the Y and my training partner and I “learned” how to do some different back and biceps exercises. We like TRX as it does offer solid core training. We will now incorporate TRX into our weight training regimen.
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