Monday, October 10, 2011
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 60 pound dumb bells
Flat Bench Dumb Bell Press
3 x 8 x 65 pound dumb bells
Flat Bench Dumb Bell Flies
3 x 8 x 52.5 pound dumb bells (tough sets)
Machine Bench Press
3 x 8 x 185 pounds
Machine Cable Flies
3 x 8 x 85 pounds
V-Bar Triceps Press Down
3 x 8 x 70 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
Old Navy
Friday, October 14, 2011
My wife and I are driving from Birmingham to Montgomery, Alabama after work to attend a concert of our favorite rock group, Chicago.
Body Weight: 150.0 Pounds)
Full Body Core Work
We did the complete progression set for each body part of TRX Basic Training. Awesome!
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, October 17, 2011
Body Weight: 153.0 Pounds (Too much coach potato football munchies)
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 60 pound dumb bells
Flat Bench Dumb Bell Press
3 x 8 x 65 pound dumb bells
Flat Bench Dumb Bell Flies
3 x 8 x 52.5 pound dumb bells (tough sets)
Machine Bench Press
3 x 8 x 185 pounds
Machine Cable Flies
3 x 8 x 85 pounds
V-Bar Triceps Press Down
3 x 8 x 70 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
Old Navy
Friday, October 21, 2011
Body Weight: 150.0 Pounds (Back to my playing weight, just in time for coach potato football weekend)
Crazy Eights and TRX Suspension Training
Back, Shoulders and Biceps
Body Weight Pull Ups
3 x 8 x 150 pounds
Machine Lat Pull Down
3 x 8 x 125 pounds
Machine Low Row
3 x 8 x 155 pounds
Military Press
3 x 8 x 60 pound fixed barbell
Bench Lat Pulls
3 x 8 x 55 pound dumb bells
Dumb Bell Bicep Curls
3 x 8 x 27.5 pound dumb bells
Plus 1/2 hour of TRX Suspension Training hitting back, shoulders and biceps
Crunches
100 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, October 24, 2011
Body Weight: 152.0 Pounds (All of my favorite football teams lost this weekend and I gained two pounds as a couch potato football muncher)
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.
Pretty much the same weights as last week. I am in more of a maintenance mode, not a growth mode at this time. I’ll up the intensity again shortly.
Incline Bench Dumb Bell Press
3 x 8 x 60 pound dumb bells
Flat Bench Dumb Bell Press
3 x 8 x 65 pound dumb bells
Flat Bench Dumb Bell Flies
3 x 8 x 52.5 pound dumb bells
Machine Bench Press
3 x 8 x 185 pounds
Machine Cable Flies
3 x 8 x 85 pounds
V-Bar Triceps Press Down
3 x 8 x 70 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
Old Navy
Wednesday, October 26, 2011
Body Weight: 152.0 Pounds
After a couple of warm up sets on lower weights, we did one set of 20 heavy reps of several legs and calves exercises.
20 Somethings Legs and Calves
Machine Leg Press
1 x 20 x 300 pounds (maxed the machine)
Hack Squats
1 x 20 x 170 pounds
Machine Leg Curls
1 x 20 x 155 pounds
Machine Leg Extensions
1 x 20 x 145 pounds
Machine Adductors
1 x 20 x 115 pounds
Machine Abductors
1 x 20 x 115 pounds
Seated Machine Calf Raises
3 x 25 x 140 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
Friday, October 28, 2011
Body Weight: 152.0 Pounds)
Full Body Core Work
This will make you laugh. My workout today consisted of moving stuff.
I am the Fitness Director at a large branch of the YMCA in Birmingham, Alabama. Today we received a shipment of new dumb bells, 20’s to 65’s. I took all of the old dumb bells off the rack and replaced them with the new ones. We also received six new recumbent bikes and six new upright bikes. We removed the old bikes and replaced them with the new. It was a good workout.
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
Sounds like a good workout!
Do you do much in the way of barbell stuff nowadays? Looks like mostly machines.
[quote]cavalier wrote:
Sounds like a good workout!
Do you do much in the way of barbell stuff nowadays? Looks like mostly machines.[/quote]
I use a lot of dumb bells and machines. I try to stay away from barbells except for a little shoulder press and barbell curls. I don’t want to injure my rotators doing barbell bench press.
Old Navy
Monday, October 31, 2011
Body Weight: 153.0 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.
Pretty much the same weights as last week again. I am in a maintenance mode. I’ll increase my intensity soon.
Incline Bench Dumb Bell Press
3 x 8 x 60 pound dumb bells
Flat Bench Dumb Bell Press
3 x 8 x 65 pound dumb bells
Flat Bench Dumb Bell Flies
3 x 8 x 52.5 pound dumb bells
Machine Bench Press
3 x 8 x 185 pounds
Machine Cable Flies
3 x 8 x 85 pounds
V-Bar Triceps Press Down
3 x 8 x 70 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
Old Navy
Have you had rotator injuries? Seems a pity you can’t use real mass building lifts.
[quote]cavalier wrote:
Have you had rotator injuries? Seems a pity you can’t use real mass building lifts.[/quote]
Never had a rotator injury. Never want one. I use pronated dumb bells for my chest work. Also cables and machines. I don’t do barbell bench press. Most lifters who do barbell bench use their shoulders and back for their lifts instead of their chest. That’s why many lifters have rotator problems. I have a nice V-shape, which means my chest and lats are bigger than my waist. I’m happy with my dumb bell, cable, machine-built chest.
Old Navy
Wednesday, November 2, 2011
Body Weight: 153.0 Pounds
After a couple of warm up sets on lower weights, we did one set of 20 heavy reps of several legs and calves exercises.
20 Somethings Legs and Calves
Machine Leg Press
1 x 20 x 300 pounds
Hack Squats
1 x 20 x 165 pounds
Machine Leg Curls
1 x 20 x 155 pounds
Machine Leg Extensions
1 x 20 x 145 pounds
Machine Adductors
1 x 20 x 115 pounds
Machine Abductors
1 x 20 x 115 pounds
Seated Machine Calf Raises
3 x 25 x 135 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
Hello Old Navy, is that you in the picture? If so, you look very nice!
[quote]Reconstruction wrote:
Hello Old Navy, is that you in the picture? If so, you look very nice![/quote]
Yep, all 68 years-old of me. I see you are from Canada. I competed as an amateur and as a pro in Montreal and Toronto with the WNSO-FAME organization. I really enjoyed my five contests in your country.
Old Navy
Monday, November 7, 2011
Looking forward to being Master of Ceremonies at the 2011 NGA Pro Am National Bodybuilding, Figure and Bikini Model Championships in Florida next Saturday. It’s my third year in-a-row hosting this show.
Work out:
Body Weight: 150.0 Pounds. How to lose three pounds in two days? Catch the flu.
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.
Pretty much the same weights as last week again. I am in a maintenance mode.
Incline Bench Dumb Bell Press
3 x 8 x 60 pound dumb bells
Flat Bench Dumb Bell Press
3 x 8 x 65 pound dumb bells
Flat Bench Dumb Bell Flies
3 x 8 x 52.5 pound dumb bells
Machine Bench Press
3 x 8 x 185 pounds
Machine Cable Flies
3 x 8 x 85 pounds
V-Bar Triceps Press Down
3 x 8 x 70 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
Old Navy
Wednesday, November 9, 2011
Body Weight: 151.0 Pounds
Crazy Eights and TRX Suspension Training
Back, Shoulders and Biceps
Body Weight Pull Ups
3 x 8 x 151 pounds
Machine Lat Pull Down
3 x 8 x 125 pounds
Machine Low Row
3 x 8 x 155 pounds
Military Press
3 x 8 x 60 pound fixed barbell
Bench Lat Pulls
3 x 8 x 55 pound dumb bells
Dumb Bell Bicep Curls
3 x 8 x 27.5 pound dumb bells
Plus 1/2 hour of TRX Suspension Training hitting back, shoulders and biceps
Crunches
100 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
Hey OldNavy! It’s been a long time since I’ve popped into your thread - glad to see you’re still hittin’ it hard!
[quote]Old Navy wrote:
[quote]Reconstruction wrote:
Hello Old Navy, is that you in the picture? If so, you look very nice![/quote]
Yep, all 68 years-old of me. I see you are from Canada. I competed as an amateur and as a pro in Montreal and Toronto with the WNSO-FAME organization. I really enjoyed my five contests in your country.
Old Navy
[/quote]
yes, you could pass for 40 no problems! (you give me hope 
) I was born and raised in Montreal- I miss the food. ttyl
Thanks, Johnny-Long Torso and Reconstruction. I appreciate your interest and support.
Old Navy
