Show Poster for the 2012 NGA Alabama Natural Open Bodybuilding, Figure and Bikini Model Championships, a Super Pro Qualifier, Homewood (Birmingham), Alabama, July 14, 2012. I am promoting this show for the fifth time.
Monday, November 14, 2011
I really enjoyed being Master of Ceremonies for the 2011 NGA Pro Am National Bodybuilding, Figure Championships in Coral Springs, Florida on Saturday. We had a great group of amateur and professional men and women athletes. The show ran smoothly and started on time and ended early.
I flew back from Ft. Lauderdale to Birmingham very early Sunday morning. That evening, my wife and I went to the theater to see a U.S. national tour presentation of My Fair Lady. Great cast and great musical and we had great seats. Nice time. With my long day on Sunday, it didn’t keep me from meeting my training partner, who is also my personal training client, in the gym at 7:30 this morning.
Work out:
Body Weight: 152.0 Pounds.
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’m kind of coasting through the holidays.
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 16, 2011
Body Weight: 152.8 Pounds
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
Old Navy
Friday, November 18, 2011
Body Weight: 152.8 Pounds
Crazy Eights and TRX Suspension Training
Back, Shoulders and Biceps
Body Weight Pull Ups
3 x 8 x 152.8 pounds
Machine Lat Pull Down
3 x 8 x 130 pounds
Machine Low Row
3 x 8 x 160 pounds
Military Press
3 x 8 x 70 pound fixed barbell
Bench Lat Pulls
3 x 8 x 60 pound dumb bell
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, November 21, 2011
Body Weight: 153.0 Pounds
I had a physical fitness weekend raking leaves, washing windows and helping clean the house for the Thanksgiving weekend. Using my muscles in a different way created some good soreness.
My training partner and I are playing at working out this week. Our heart is just not into it. We did a short upper body workout this morning and then went to Starbucks. It’s the holidays. What can I say?
Happy Thanksgiving everyone!
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
Hi Old Navy, I’m fairly new to TN, and just wanted to say I enjoy reading your log. I spend most of my time here checking out the Over 35 posts (I’m 49), and have noticed that most seem devoted to strength training rather than physique training–yours being one of the few exceptions I’ve found. And while I have nothing but respect, admiration and occasionally awe for the strength athletes here, my interests (and tendons/joints) are more geared to physique training. I will continue to follow your log with interest. Keep up the good work.
[quote]EyeDentist wrote:
Hi Old Navy, I’m fairly new to TN, and just wanted to say I enjoy reading your log. I spend most of my time here checking out the Over 35 posts (I’m 49), and have noticed that most seem devoted to strength training rather than physique training–yours being one of the few exceptions I’ve found. And while I have nothing but respect, admiration and occasionally awe for the strength athletes here, my interests (and tendons/joints) are more geared to physique training. I will continue to follow your log with interest. Keep up the good work.[/quote]
Thank you for your interest and kind words. I see you are from Louisiana. I promote a natural bodybuilding show in Birmingham, Alabama each July. I would like to see you come to my next show, the 2012 NGA Alabama Natural Open Bodybuilding, Figure and Bikini Model Championships, Homewood (Birmingham), Alabama, July 14, 2012.
If you are interested in competing or getting ready to compete, let me know and I will give you some help.
Regards, Old Navy
Wednesday, November 23, 2011
Body Weight: 153.8 Pounds
20-Somethings Endurance Training (light workout)
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
Old Navy
Monday, November 28, 2011
Body Weight: 155.0 Pounds. I’m exactly 10 pounds over my ideal contest weight. I have maxed my off-season weight gain. I will hold at this weight through the end of the year, lift heavy and try to add a few pounds of new muscle next year. I will begin a gradual contest prep diet after the first of the year to get ready for a mid-year pro show.
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
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
A special thanks to T Nation and Christian Thibaudeau, who posted the article, “Hungarian Oak Leg Blast, The Leg Program That Worked too well” a few years ago. I have used and taught the program to my personal training clients several times with good success.
Wednesday, November 30, 2011
Body Weight: 154.8 Pounds
Today my workout partner and I established our starting weights for a legs program that I have completed three times in the past. After each of the three programs, I saw good improvement in my quads and ham strings. This program Rocks!
Hungarian Oak Legs Blast:
â?¢ One set of squats
â?¢ Two sets of leg extensions
â?¢ Three sets of leg curls
That’s it!
But the efficacy isnâ??t to be found in the amount of sets or the exercise selection, rather it is in the way each exercise is being performed.
Exercise 1) Full squat:
For this first movement you pick a weight that is 30% of your one-rep max. For example if you are comfortable squatting 300 pounds, you would perform two warm-up sets with 90 pounds. 90 pounds is all you will use for your work. Once you feel properly warmed-up by doing 2 sets of 6-8 slow reps you will begin your work set from hell.
You work this program for eight weeks. But here’s the twist, your last weekâ??s set of squats consists of squatting in non-stop fashion for 8 minutes straight! That’s right. You donâ??t have to start there though. Begin the program by doing a set of squats for two minutes and gradually add time each subsequent session.
Week 1
Session 1.1: (Monday) 1 x 2:00 minutes; Session 1.2: (Wednesday) 1 x 2:20 minutes
Week 2
Session 2.1: (Monday) 1 x 2:40 minutes; Session 2.2: (Wednesday) 1 x 3:00 minutes
Week 3
Session 3.1: (Monday) 1 x 3:20 minutes; Session 3.2: (Wednesday) 1 x 3:40 minutes
Week 4
Session 4.1: (Monday) 1 x 4:00 minutes; Session 4.2: (Wednesday) 1 x 4:20 minutes
Week 5
Session 5.1: (Monday) 1 x 4:40 minutes; Session 5.2: (Wednesday) 1 x 5:00 minutes
Week 6
Session 6.1: (Monday) 1 x 5:30 minutes; Session 6.2: (Wednesday) 1 x 6:00 minutes
Week 7
Session 7.1: (Monday) 1 x 6:30 minutes; Session 7.2: (Wednesday) 1 x 7:00 minutes
Week 8
Session 8.1: (Monday) 1 x 7:30 minutes; Session 8.2: (Wednesday) 1 x 8:00 minutes
Remember to keep using the same 90 pounds for the duration of the cycle. That weight represents around 30% of a 300 pound one-rep maximum squat. If you usually squat more than 300 pounds, just take 30% of that weight for the work. The reps are kept smooth and controlled but the lifting portion is performed explosively, at least as fast as your fatigue level allows.
Exercise 2) Leg extensions:
Honestly, after doing squats (especially when the sets get to be longer than 3 minutes), I have no idea how you even make it to the leg extension machine! But once seated perform 2 sets of 30 reps; each set do 10 reps with the legs turned inward, 10 reps with the legs straight, and 10 reps with the legs turned outward. Each rep is ‘‘squeezed’’ at the peak contraction point and held for a second or so. Go as heavy as you can for each set, but make sure you pick a weight you can do for two sets of 30 reps. Rest about a minute between sets.
Leg Extensions, 2 sets x 30 reps
Exercise 3) Leg curls (lying or seated):
Three sets are performed in extended fashion. Perform 6-8 reps with the maximal weight possible for that number of reps (at that point, just being able to flex at the knee is impressive since the quads are so pumped!). Then, pause for 10-12 seconds and continue to failure. Rest about a minute between sets.
Leg Curls, 3 x 6-8 (with a 10-12 second pause, and then continuing to failure)
That’s it!
At its longest (week 8), this workout lasts around 20 minutes, the bulk of the time being spent puking and tumbling toward the different work stations!
Calves are not part of the Hungarian Legs Blast, but I do them anyway as part of my legs workout:
3 x 25 reps of seated calve raises at the heaviest weight I can take.
3 x 25 reps of standing calve raises at my body weight.
We will officially begin the eight-week program on Monday. Ideally you should do this program on Monday and Thursday, but because my training partner and I work out Monday, Wednesday and Friday, we are doing it during our first two sessions each week.
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
ON, that sounds hella hard! On the squats, one question–as the set-time extends, how do you make sure you’re getting more reps in? I could see someone (eg, me) filling the extra time by taking more mini-breaks rather than by actually doing more reps. So, do you count reps as a way to make sure you’re doing more each workout?
And I feel for you trying to do this on Wednesdays after having done it just two days previously, brother. That is gonna suck!
[quote]EyeDentist wrote:
ON, that sounds hella hard! On the squats, one question–as the set-time extends, how do you make sure you’re getting more reps in? I could see someone (eg, me) filling the extra time by taking more mini-breaks rather than by actually doing more reps. So, do you count reps as a way to make sure you’re doing more each workout?
And I feel for you trying to do this on Wednesdays after having done it just two days previously, brother. That is gonna suck![/quote]
Doing the Hungarian Oak Leg Blast with one day’s rest will suck. If we can’t do a good job with one day, we will transfer the second day to Friday. We count and record the rep totals after each set. The last time I did the program I started with about 48 reps for 2 minutes. I did more than 300 for 8 minutes, about 37 reps a minute…after eight weeks. It was really a bear, but I felt great after that accomplishment.
Friday, December 2, 2011
Body Weight: 155.0 Pounds
Crazy Eights and TRX Suspension Training
Back, Shoulders and Biceps
Body Weight Pull Ups
3 x 8 x 155 pounds
Machine Lat Pull Down
3 x 8 x 135 pounds
Machine Low Row
3 x 8 x 165 pounds
Military Press
3 x 8 x 70 pound fixed barbell
Bench Lat Pulls
3 x 8 x 65 pound dumb bell
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, December 5, 2011
Body Weight: 156.0 Pounds
Today my workout partner and I began an eight-week program called Hungarian Oak Leg Blast.
Hungarian Oak Leg Blast:
? One set of timed leg presses
? Two sets of leg extensions
? Three sets of leg curls
Week 1
Session 1.1: (Monday)
Leg Presses, 2:00
1 x 160 pounds x 55 reps
Leg Extensions
2 x 65 pounds x 30 reps
Leg Curls
3 x 115 pounds x 25 reps
Calves are not part of the Hungarian Oak Leg Blast, but we did them anyway as part of our legs workout:
3 x 110 pounds x 25 reps of seated calve raises
3 x 25 reps of body weight standing calve raises
We also did several exercises for Chest and Triceps to round out the session
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, December 7, 2011
Body Weight: 154.8 Pounds
Legs and Calves
Hungarian Oak Leg Blast:
? One set of timed leg presses
? Two sets of leg extensions
? Three sets of leg curls
Week 1
Session 1.2: (Wednesday)
Leg Presses, 2:20
1 x 160 pounds x 80 reps
Leg Extensions
2 x 65 pounds x 30 reps
Leg Curls
3 x 115 pounds x 25 reps
Calves are not part of the Hungarian Oak Leg Blast, but we did them anyway as part of our legs workout:
3 x 110 pounds x 25 reps of seated calve raises
3 x 25 reps of body weight standing calve raises
We also rounded out the session with 3 sets of 10 reps of Adductor and Abductor
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
Good job on the leg press reps. How did it feel doing the workout on such short rest?
[quote]EyeDentist wrote:
Good job on the leg press reps. How did it feel doing the workout on such short rest?[/quote]
It was OK. My legs were still a little sore from the Monday workout, but I got stronger as the Wednesday workout progressed. This is the fourth time I have done the Hungarian Oak Leg Blast regimen, so I’m kind of used to the work.
Friday, December 9, 2011
Body Weight: 154.8 Pounds
Crazy Eights and TRX Suspension Training
Back, Shoulders and Biceps
Body Weight Pull Ups
3 x 8 x 154.8 pounds
Machine Lat Pull Down
3 x 8 x 135 pounds
Machine Low Row
3 x 8 x 165 pounds
Military Press
3 x 8 x 70 pound fixed barbell
Bench Lat Pulls
3 x 8 x 65 pound dumb bell
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, December 12, 2011
Body Weight: 156.0 Pounds
Hungarian Oak Leg Blast:
? One set of timed leg presses
? Two sets of leg extensions
? Three sets of leg curls
Week 2
Session 2.1: (Monday)
Leg Presses, 2:40
1 x 160 pounds x 95 reps
Leg Extensions
2 x 65 pounds x 30 reps
Leg Curls
3 x 115 pounds x 30 reps
Calves are not part of the Hungarian Oak Leg Blast, but we did them anyway as part of our legs workout:
3 x 110 pounds x 25 reps of seated calve raises
3 x 25 reps of body weight standing calve raises
We also did several exercises for Chest and Triceps to round out the session
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, December 14, 2011
Body Weight: 155.6 Pounds
Legs and Calves
Hungarian Oak Leg Blast:
? One set of timed leg presses
? Two sets of leg extensions
? Three sets of leg curls
Week 2
Session 2.2: (Wednesday)
Leg Presses, 3:00
1 x 160 pounds x 130 reps
Leg Extensions
2 x 65 pounds x 30 reps
Leg Curls
3 x 115 pounds x 25 reps
Calves are not part of the Hungarian Oak Leg Blast, but we did them anyway as part of our legs workout:
3 x 110 pounds x 25 reps of seated calve raises
3 x 25 reps of body weight standing calve raises
We also rounded out the session with 3 sets of 15 reps of Adductor and Abductor exercises
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