Friday, March 9, 2012
Body Weight: 156.0 Pounds
Black Jack - 21’s and TRX Suspension Trainng
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 140 pounds
Machine Low Row
3 x 7 x 140 pounds
Military Press
3 x 7 x 70 pound fixed barbell
Bent Over Dumb Bell Rows
3 x 7 x 55 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
We also did a full-upper body TRX Suspension Training workout (two sets of each exercise)
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, March 12, 2012
Body Weight: 157.0 Pounds.
The hour lost because of daylight savings time hit me hard this morning. I was really beat after this session. I got up at 5:15, but my brain said it was 4:15.
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 14, 2012
Body Weight: 156.8 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 19, 2012
Body Weight: 157.0 Pounds.
Because I needed to focus on my 2011 Federal and State Tax Returns all weekend, I didn’t have time to post my workout on Friday. I completed a strong back, biceps and shoulders session on Friday.
Monday
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
Hi Old Navy, I was wondering if your Machine Leg Curls and Leg Extensions are the seated type of the type where you lay prone? Thank you!
[quote]Reconstruction wrote:
Hi Old Navy, I was wondering if your Machine Leg Curls and Leg Extensions are the seated type of the type where you lay prone? Thank you![/quote]
We have two types of seated leg extensions, one type of seated leg curls and one type prone leg curls machine at my YMCA. I mix it up and use all types. I adjust the weight loads accordingly. I also do smith machine lunges and walking dumb bell lunges. I do the same thing when I’m training clients. I believe in variety in equipment, in reps, in weight loads and in sets. Keeps it interesting.
Old Navy
Wednesday, March 21, 2012
Body Weight: 158.0 Pounds
Dirty Dozen’s
After a couple of warm up sets on lower weights, we did three set of 12-reps of several legs and calves exercises.
Legs, Calves and Abs
Machine Leg Press
3 x 12 x 270 pounds
Hack Squats
3 x 12 x 125 pounds
Machine Leg Curls
3 x 12 x 125 pounds
Machine Leg Extensions
3 x 12 x 120 pounds
Machine Adductors
3 x 12 x 85 pounds
Machine Abductors
3 x 12 x 85 pounds
Seated Machine Calf Raises
3 x 24 x 110 pounds
Standing Calf Raises
3 x 24 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, March 23, 2012
Body Weight: 157.4 Pounds
Dirty Dozen’s
After a couple of light warm up sets, three sets of 12 reps of several exercises lifting as heavy and slowly as you can.
Back, Shoulders and Biceps
Machine Lat Pull Down
3 x 12 x 130 pounds
Machine Low Row
3 x 12 x 140 pounds
Military Press
3 x 12 x 60 pound fixed barbell
Bent Over Dumb Bell Rows
3 x 12 x 55 pound dumb bells
Dumb Bell Bicep Curls
3 x 12 x 25 pound dumb bells
Olympic Barbell Curl - Slow Reps
3 x 12 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, March 26, 2012
Body Weight: 157.4 Pounds.
I’m still training in a non-contest prep, normal off-season maintenance mode so my weight loads are fairly constant week-to-week.
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
[quote]Old Navy wrote:
[quote]Reconstruction wrote:
Hi Old Navy, I was wondering if your Machine Leg Curls and Leg Extensions are the seated type of the type where you lay prone? Thank you![/quote]
We have two types of seated leg extensions, one type of seated leg curls and one type prone leg curls machine at my YMCA. I mix it up and use all types. I adjust the weight loads accordingly. I also do smith machine lunges and walking dumb bell lunges. I do the same thing when I’m training clients. I believe in variety in equipment, in reps, in weight loads and in sets. Keeps it interesting.
Old Navy
[/quote]
Thank you Old Navy. I am finding the seated leg curl machine quite awkward now that my weight is increasing- my yoga pants slide on the seat etc. I just can’t imagine being able to use #120 like you do and not have to totally arch my back. I was just very curious that.
I also believe in variety- the experts say that is what increases bone mass the most- attacking it from a variety of angles etc.
Thanx again 
[quote]Reconstruction wrote:
[quote]Old Navy wrote:
[quote]Reconstruction wrote:
Hi Old Navy, I was wondering if your Machine Leg Curls and Leg Extensions are the seated type of the type where you lay prone? Thank you![/quote]
We have two types of seated leg extensions, one type of seated leg curls and one type prone leg curls machine at my YMCA. I mix it up and use all types. I adjust the weight loads accordingly. I also do smith machine lunges and walking dumb bell lunges. I do the same thing when I’m training clients. I believe in variety in equipment, in reps, in weight loads and in sets. Keeps it interesting.
Old Navy
[/quote]
Thank you Old Navy. I am finding the seated leg curl machine quite awkward now that my weight is increasing- my yoga pants slide on the seat etc. I just can’t imagine being able to use #120 like you do and not have to totally arch my back. I was just very curious that.
I also believe in variety- the experts say that is what increases bone mass the most- attacking it from a variety of angles etc.
Thanx again :)[/quote]
My pleasure. Scott
Wednesday, March 28, 2012
Body Weight: 155.8 Pounds - Started a cutting diet.
Dirty Dozens
After a couple of warm up sets on lower weights, we did three set of 12-reps of several legs and calves exercises.
Legs, Calves and Abs
Machine Leg Press
3 x 12 x 300 pounds
Hack Squats
3 x 12 x 130 pounds
Machine Leg Curls
3 x 12 x 130 pounds
Machine Leg Extensions
3 x 12 x 125 pounds
Machine Adductors
3 x 12 x 85 pounds
Machine Abductors
3 x 12 x 85 pounds
Seated Machine Calf Raises
3 x 24 x 115 pounds
Standing Calf Raises
3 x 24 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, March 30, 2012
Body Weight: 155.4 Pounds
Dirty Dozen’s
After a couple of light warm up sets, three sets of 12 reps of several exercises lifting as heavy and slowly as you can.
Back, Shoulders and Biceps
Machine Lat Pull Down
3 x 12 x 135 pounds
Machine Low Row
3 x 12 x 145 pounds
Military Press
3 x 12 x 60 pound fixed barbell
Bent Over Dumb Bell Rows
3 x 12 x 55 pound dumb bells
Dumb Bell Bicep Curls
3 x 12 x 27.5 pound dumb bells
Olympic Barbell Curl - Slow Reps
3 x 12 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, April 2, 2012
Body Weight: 157.4 Pounds. Bad weekend for eating, I added back two pounds that I had lost.
I’m still training in a non-contest prep, normal off-season maintenance mode so my weight loads are fairly constant week-to-week.
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
2 x 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, April 4, 2012
Body Weight: 155.6 Pounds - Back to where I was last Wednesday.
Dirty Dozens
After a couple of warm up sets on lower weights, we did three set of 12-reps of several legs and calves exercises.
Legs, Calves and Abs
Machine Leg Press
3 x 12 x 350 pounds
Hack Squats
3 x 12 x 135 pounds
Machine Leg Curls
3 x 12 x 130 pounds
Machine Leg Extensions
3 x 12 x 130 pounds
Machine Adductors
3 x 12 x 90 pounds
Machine Abductors
3 x 12 x 90 pounds
Seated Machine Calf Raises
3 x 24 x 115 pounds
Standing Calf Raises
3 x 24 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, April 9, 2012
Body Weight: 158.0 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 135 pounds
Machine Low Row
1 x 20 x 130 pounds
Military Press
1 x 20 x 70 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, April 11, 2012
Body Weight: 157.0 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 120 pounds
Machine Adductors
1 x 20 x 90 pounds
Machine Abductors
1 x 20 x 90 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, April 13, 2012
Body Weight: 156.8 Pounds.
I’m training in a non-contest prep, normal off-season maintenance mode so my training weight loads are fairly constant week-to-week.
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
2 x 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, April 16, 2012
Body Weight: 158.0 Pounds.
I’m training in a non-contest prep, normal off-season maintenance mode so my training weight loads are fairly constant week-to-week.
20-Somethings Endurance Training - after a couple of light warm up sets, one set of 20 reps of several exercises lifting as slowly and heavy as I could for each set.
Chest and Triceps.
Incline Bench Dumb Bell Press
1 x 20 x 50 pound dumb bells
Flat Bench Dumb Bell Press
1 x 20 x 55 pound dumb bells
Flat Bench Dumb Bell Flies
1 x 20 x 32.5 pound dumb bells
Machine Bench Press
1 x 20 x 165 pounds
Machine Cable Flies
1 x 20 x 70 pounds
V-Bar Triceps Press Down
1 x 20 x 50 pounds
Flat Bar Triceps Press Down
1 x 20 x 55 pounds
Rope Triceps Pull Down
1 x 20 x 40 pounds
Crunches
2 x 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
Hi Scott, I think I see a pattern wrt your workout and it is really interesting! I see how you are increasing the weight! The day of 1x20 is very interesting. Thank you for posting. I can relate to your routine.