[quote]Reconstruction wrote:
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.[/quote]
Thanks, Reconstruction. Since I work full-time in a gym and train several clients each week, I need to vary my workouts or I would quickly become bored. I try to keep it interesting for my clients and for me.
Old Navy
Thursday, April 19, 2012
Body Weight: 158.0 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 20, 2012
Body Weight: 158.0 Pounds
Crazy Eights and TRX Suspension Training
Back, Shoulders and Biceps
Body Weight Pull Ups
3 x 8 x 158.0 pounds
Machine Lat Pull Down
3 x 8 x 145 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
[quote]Old Navy wrote:
Friday, April 20, 2012
Body Weight: 158.0 Pounds
[/quote]
Closing on that 160 lb goal.
[quote]Elaikases wrote:
[quote]Old Navy wrote:
Friday, April 20, 2012
Body Weight: 158.0 Pounds
[/quote]
Closing on that 160 lb goal.
[/quote]
LOL, I’m looking to go the other way.
Monday, April 23, 2012
Body Weight: 158.4 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 52.5 pound dumb bells
Flat Bench Dumb Bell Press
1 x 20 x 55.0 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 75 pounds
V-Bar Triceps Press Down
1 x 20 x 55 pounds
Flat Bar Triceps Press Down
1 x 20 x 60 pounds
Rope Triceps Pull Down
1 x 20 x 45 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
Very interesting log. Good to see a mature lifter doing so well.
[quote]thebruce13 wrote:
Very interesting log. Good to see a mature lifter doing so well.[/quote]
Thank you. I’ve had the pleasure of competing in Toronto and Montreal. I have done one show with the IDFA and four with the WNSO/FAME/Body Proud.
Old Navy
Wednesday, April 25, 2012
Body Weight: 157.2 Pounds
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
April 27, 2012
Taking Stock
Every year on my Birthday, I take stock of where I am in terms of health and physical fitness. And, I always set a goal to be better on my next Birthday than I am on this one. Tomorrow I will be 69 years-old.
While I don’t have any plans to enter my 41st bodybuilding competition this year, I am setting a goal on my Birthday to stay in shape and to start a serious contest prep about 15 weeks before I turn 70, when I’ll look for a contest featuring a Men’s Masters 70+ Class to enter before I then hang up my posing suit for good.
Thanks for all your support and encouragement during my past seven years of competitive bodybuilding. I love our Sport.
Regards,
Old Navy
Happy Birthday Scott! I’m glad you plan to compete next year 
Monday, April 30, 2012
Body Weight: 160.0 Pounds. Birthday weekend, what can I say?
Heavy Sixes. Several six-rep sets, lifting slowly and as heavy as I can.
Chest and Triceps.
Incline Bench Dumb Bell Press
1 x 6 x 45 pound dumb bells
1 x 6 x 50 pound dumb bells
1 x 6 x 55 pound dumb bells
Flat Bench Dumb Bell Press
1 x 6 x 50 pound dumb bells
1 x 6 x 55 pound dumb bells
1 x 6 x 60 pound dumb bells
Decline Bench Press
1 x 6 fixed 70 pound bar bell
1 x 6 fixed 80 pound bar bell
1 x 6 fixed 90 pound bar bell
Cable Machine Fly
1 x 6 x 60 pounds
1 x 6 x 65 pounds
1 x 6 x 70 pounds
V-Bar Triceps Press Down
1 x 6 x 55 pounds
1 x 6 x 60 pounds
1 x 6 x 65 pounds
Flat Bar Triceps Press Down
1 x 6 x 60 pounds
1 x 6 x 65 pounds
1 x 6 x 70 pounds
Reverse Grip Triceps Press Down
1 x 6 x 50 pounds
1 x 6 x 55 pounds
1 x 6 x 60 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
[quote]Reconstruction wrote:
Happy Birthday Scott! I’m glad you plan to compete next year [/quote]
Looking forward to the contest prep. Thanks, Scott
Wednesday, May 2, 2012
Body Weight: 159.0 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 275 pounds
Hack Squats
1 x 20 x 145 pounds
Machine Leg Curls
1 x 20 x 140 pounds
Machine Leg Extensions
1 x 20 x 125 pounds
Machine Adductors
1 x 20 x 95 pounds
Machine Abductors
1 x 20 x 95 pounds
Seated Machine Calf Raises
3 x 25 x 110 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
You keep increasing the weight! I was going to try to catch up to you (in the legs only) but not any more I am planning to top out at 100 pounds (extensions, curls, abd/adductors).
But I am wondering, do you have any goals as to when you will stop increasing the weight? thanx Not sure if that is a nosey question, please excuse me if it is!
Old Navy -
I have been seriously impressed with your training since you started logging on this site. Just amazing work.
I have a question about the amino acid and protein complex you list. How does that fit into your training? Do you use that during training? Throughout the day? etc.
Thanks much!
d
Happy birthday, Scott!
[quote]SteelyD wrote:
Old Navy -
I have been seriously impressed with your training since you started logging on this site. Just amazing work.
I have a question about the amino acid and protein complex you list. How does that fit into your training? Do you use that during training? Throughout the day? etc.
Thanks much!
d
[/quote]
I’ll answer your questions in depth shortly. Scott
[quote]cavalier wrote:
Happy birthday, Scott![/quote]
Thanks for the good wishes, Friend.
Scott
Friday, May 4, 2012
Body Weight: 158.0 Pounds
Crazy Eights and TRX Suspension Training
Back, Shoulders and Biceps
Body Weight Pull Ups
3 x 8 x 158.0 pounds
Machine Lat Pull Down
3 x 8 x 145 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