Friday, January 20, 2012
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 7
Session: 7.2 (Friday)
Leg Presses, Time: 7:00
1 x 160 pounds x 245 reps - paced at 35 reps per minute
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 30 reps of seated calve raises
3 x 30 reps of body weight standing calve raises
We rounded out the session with 3 sets of 15 reps of adductor and abductor exercises.
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, January 23, 2012
Body Weight: 156.0 Pounds
Hungarian Oak Leg Blast: One More Session to Go After Today.
. One set of timed leg presses
. Two sets of leg extensions
. Three sets of leg curls
Week 8
Session: 8.1 (Monday)
Leg Presses, Time: 7:30
1 x 160 pounds x 270 reps - paced at 36 reps per minute
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 30 reps of seated calve raises
3 x 30 reps of body weight standing calve raises
We rounded out the session with 3 sets of 15 reps of adductor and abductor exercises.
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
Wednesday, January 25, 2012
Body Weight: 155.4 Pounds. I’m exactly 10.4 pounds over my ideal contest weight. I maxed my off-season weight gain of 15 pounds to 160 pounds on December 31st.
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
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
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
Friday, January 27, 2012
I SURVIVED THE HUNGARIAN OAK LEG BLAST WORKOUT!
Body Weight: 155.4 Pounds
Hungarian Oak Leg Blast: I completed the 16 session legs workout plan today.
. One set of timed leg presses
. Two sets of leg extensions
. Three sets of leg curls
Week 8
Session: 8.2 (Friday)
Leg Presses, Time: 8:00
1 x 160 pounds x 310 reps - paced at 38 reps per minute for 8 minutes + 6 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 30 reps of seated calve raises
3 x 30 reps of body weight standing calve raises
We rounded out the session with 3 sets of 15 reps of adductor and abductor exercises.
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, January 30, 2012
Body Weight: 156.0 Pounds
20 Somethings - after a couple of light warm up sets, one set of 20 reps of several exercises lifting as heavy as I can for each set.
Back, Shoulders and Biceps
Machine Lat Pull Down
1 x 20 x 120 pounds
Machine Low Row
1 x 20 x 120 pounds
Military Press
1 x 20 x 60 pound fixed barbell
Bent Over Dumb Bell Rows
1 x 20 x 50 pound dumb bells
Dumb Bell Bicep Curls
1 x 20 x 25 pound dumb bells
Olympic Barbell Curl - Slow Reps
1 x 20 x 45 pounds
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
Wednesday, February 1, 2012
Body Weight: 155.6 Pounds
20-Somethings Endurance Training
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
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
Friday, February 3, 2012
Body Weight: 155.6 Pounds
TRX Suspension Training
45-minute session on the TRX. Full body workout. Rock and Roll!
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, February 6, 2012
Body Weight: 156.0 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.
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
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
150 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, February 8, 2012
Body Weight: 155.6 Pounds
20-Somethings Endurance Training
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
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
Friday, February 10, 2012
Body Weight: 156.0 Pounds
20 Somethings - after a couple of light warm up sets, one set of 20 reps of several exercises lifting as heavy as I can for each set.
Back, Shoulders and Biceps
Machine Lat Pull Down
1 x 20 x 120 pounds
Machine Low Row
1 x 20 x 120 pounds
Military Press
1 x 20 x 60 pound fixed barbell
Bent Over Dumb Bell Rows
1 x 20 x 50 pound dumb bells
Dumb Bell Bicep Curls
1 x 20 x 25 pound dumb bells
Olympic Barbell Curl - Slow Reps
1 x 20 x 45 pounds
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, February 13, 2012
Body Weight: 156.8 Pounds.
Dirty Dozens
After a couple of warm up sets do two sets of 12 reps lifting as heavy and slowly as you can.
Chest and Triceps.
Incline Bench Dumb Bell Press
2 x 12 x 60 pound dumb bells
Flat Bench Dumb Bell Press
2 x 12 x 65 pound dumb bells
Flat Bench Dumb Bell Flies
2 x 12 x 45 pound dumb bells
Machine Bench Press
2 x 12 x 185 pounds
Machine Cable Flies
2 x 12 x 85 pounds
V-Bar Triceps Press Down
2 x 12 x 60 pounds
Flat Bar Triceps Press Down
2 x 12 x 60 pounds
Rope Triceps Pull Down
2 x 12 x 50 pounds
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
Wednesday, February 15, 2012
Body Weight: 157.0 Pounds
Black Jack - 21
After a couple of warm up sets on lower weights, we did three sets of 7-reps of several legs and calves exercises.
Legs, Calves and Abs
Machine Leg Press
3 x 7 x 270 pounds
Hack Squats
3 x 7 x 150 pounds
Machine Leg Curls
3 x 7 x 140 pounds
Machine Leg Extensions
3 x 7 x 120 pounds
Machine Adductors
3 x 7 x 90 pounds
Machine Abductors
3 x 7 x 90 pounds
Seated Machine Calf Raises
3 x 21 x 100 pounds
Standing Calf Raises
3 x 21 x body weight
Crunches
121 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, February 17, 2012
Body Weight: 157.8 Pounds
Black Jack - 21’s
After a couple of light warm up sets, three sets of 7 reps of several exercises lifting as heavy and slowly as you can.
Back, Shoulders and Biceps
Machine Lat Pull Down
3 x 7 x 130 pounds
Machine Low Row
3 x 7 x 130 pounds
Military Press
3 x 7 x 70 pound fixed barbell
Bent Over Dumb Bell Rows
3 x 7 x 50 pound dumb bells
Dumb Bell Bicep Curls
3 x 7 x 25 pound dumb bells
Olympic Barbell Curl - Slow Reps
3 x 7 x 45 pounds
Crunches
200 slow and hard - two sets of 100
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, February 20, 2012
Body Weight: 157.4 Pounds.
Dirty Dozens
After a couple of warm up sets do two sets of 12 reps lifting as heavy and slowly as you can.
Chest and Triceps.
Incline Bench Dumb Bell Press
2 x 12 x 60 pound dumb bells
Flat Bench Dumb Bell Press
2 x 12 x 65 pound dumb bells
Flat Bench Dumb Bell Flies
2 x 12 x 45 pound dumb bells
Machine Bench Press
2 x 12 x 185 pounds
Machine Cable Flies
2 x 12 x 85 pounds
V-Bar Triceps Press Down
2 x 12 x 60 pounds
Flat Bar Triceps Press Down
2 x 12 x 60 pounds
Rope Triceps Pull Down
2 x 12 x 50 pounds
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
Wednesday, February 22, 2012
Body Weight: 157.0 Pounds
Black Jack - 21
After a couple of warm up sets on lower weights, we did three sets of 7-reps of several legs and calves exercises.
Legs, Calves and Abs
Machine Leg Press
3 x 7 x 280 pounds
Hack Squats
3 x 7 x 160 pounds
Machine Leg Curls
3 x 7 x 150 pounds
Machine Leg Extensions
3 x 7 x 125 pounds
Machine Adductors
3 x 7 x 95 pounds
Machine Abductors
3 x 7 x 95 pounds
Seated Machine Calf Raises
3 x 21 x 110 pounds
Standing Calf Raises
3 x 21 x body weight
Crunches
121 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, February 24, 2012
Body Weight: 156.8 Pounds
Black Jack - 21’s
After a couple of light warm up sets, three sets of 7 reps of several exercises lifting as heavy and slowly as you can.
Back, Shoulders and Biceps
Machine Lat Pull Down
3 x 7 x 135 pounds
Machine Low Row
3 x 7 x 135 pounds
Military Press
3 x 7 x 70 pound fixed barbell
Bent Over Dumb Bell Rows
3 x 7 x 50 pound dumb bells
Dumb Bell Bicep Curls
3 x 7 x 27.5 pound dumb bells
Olympic Barbell Curl - Slow Reps
3 x 7 x 45 pounds
Crunches
200 slow and hard - two sets of 100
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, February 27, 2012
Body Weight: 157.4 Pounds.
Dirty Dozens
After a couple of warm up sets do two sets of 12 reps lifting as heavy and slowly as you can.
Chest and Triceps.
Incline Bench Dumb Bell Press
2 x 12 x 60 pound dumb bells
Flat Bench Dumb Bell Press
2 x 12 x 65 pound dumb bells
Flat Bench Dumb Bell Flies
2 x 12 x 45 pound dumb bells
Machine Bench Press
2 x 12 x 190 pounds
Machine Cable Flies
2 x 12 x 90 pounds
V-Bar Triceps Press Down
2 x 12 x 70 pounds
Flat Bar Triceps Press Down
2 x 12 x 70 pounds
Rope Triceps Pull Down
2 x 12 x 50 pounds
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
Wednesday, February 29, 2012
Body Weight: 156.0 Pounds
20-Somethings Endurance Training
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
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, March 5, 2012
Body Weight: 156.6 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.
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
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
Wednesday, March 7, 2012
Body Weight: 157.4 Pounds
Black Jack - 21
After a couple of warm up sets on lower weights, we did three sets of 7-reps of several legs and calves exercises.
Legs, Calves and Abs
Machine Leg Press
3 x 7 x 300 pounds
Hack Squats
3 x 7 x 165 pounds
Machine Leg Curls
3 x 7 x 155 pounds
Machine Leg Extensions
3 x 7 x 130 pounds
Machine Adductors
3 x 7 x 100 pounds
Machine Abductors
3 x 7 x 100 pounds
Seated Machine Calf Raises
3 x 21 x 115 pounds
Standing Calf Raises
3 x 21 x body weight
Crunches
121 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