Old Navy's Quest to be Bigger, Badder & Better

Training Over 35 Lifter
541

Friday, October 12, 2012

Body Weight: 156.8 Pounds

I dusted off and resurrected an old plan that I have worked from time-to-time called The Widow Maker. My PT clients and I will follow this plan for the next four-six weeks. Today we did Day 3, Back and Biceps.

Widow-Maker Power Workout - A Strength Gaining Plan

The purpose of this plan, devised by Coach Sean “Sully” Sullivan of Cape Cod, Massachusetts, is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:

Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don’t lower it even if it means 2-3 reps total on the last set.

On the high rep sets don’t just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!

The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise

Stretch the working muscle between sets for 20-30 seconds.

Day 3, Back and Biceps:

Reverse Grip Barbell Row, 60 pound fixed barbell, 6 x 6 and 1 x 20

Medium Grip Pull Down, 100 pounds, 6 x 6 and 85 pounds, 1 x 20 (couldn’t do 100 pounds)

Dead Lifts, 125 pounds, 6 x 6 and 1 x 30 (tough)

Barbell Curls, 50 pounds fixed barbell, 4 x 6 (good form, done slowly)

Dumb Bell Curls, 20 pound dumb bells, 4 x 10

Abs:

100 hard, slow crunches

Old Navy

542

Monday, October 15, 2012

Body Weight: 158.0 Pounds (Bad weekend for eating)

Widow-Maker Power Workout - A Strength Gaining Plan

The purpose of this plan, devised by Coach Sean “Sully” Sullivan of Cape Cod, Massachusetts, is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:

Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don’t lower it even if it means 2-3 reps total on the last set.

On the high rep sets don’t just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!

The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise

Stretch the working muscle between sets for 20-30 seconds.

Day 1:

Incline Bench Dumbbell Press, 45 pound dumb bells, 6 x 6, 1 X 20 (35 pound dumb bells)

Flat Bench Dumbbell Press, 50 pound dumb bells, 6 x 6, 1 X 20 (45 pound dumb bells)

High Pulls (wide grip upright row, but you pull to the forehead), 60 pound bar bell, 4 x 4

Heavy Laterals, 20 pound dumb bells, 3 x 8

Press Down, 60 pounds, 4 x 10 (four different triceps exercises)

Decline Dumbbell Extensions, 20 pound dumb bells, 4 X 8

Abs

100 slow, hard crunches

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

543

Saturday, October 20, 20126

Body Weight: 154.6 Pounds

For the past week, I have been up to my elbows working on my personal training department revenue and expense budget for 2013. I have also helped install new fitness equipment that arrived at my YMCA branch on Monday. Although I did the Widow Maker Power Workout on Wednesday and Friday, I didn’t have time to post a complete log. My budget is done and the equipment is installed. I will post my usual log on Monday.

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

544

Monday, October 22, 2012

Body Weight: 156.0 Pounds

Widow-Maker Power Workout - A Strength Gaining Plan

The purpose of this plan, devised by Coach Sean “Sully” Sullivan of Cape Cod, Massachusetts, is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:

Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don’t lower it even if it means 2-3 reps total on the last set.

On the high rep sets don’t just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!

The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise

Stretch the working muscle between sets for 20-30 seconds.

Day 1:

Incline Bench Dumbbell Press, 45 pound dumb bells, 6 x 6, 1 X 20 (40 pound dumb bells)

Flat Bench Dumbbell Press, 55 pound dumb bells, 6 x 6, 1 X 20 (45 pound dumb bells)

High Pulls (wide grip upright row, but you pull to the forehead), 60 pound bar bell, 4 x 4

Heavy Laterals, 20 pound dumb bells, 3 x 8

Press Down, 60 pounds, 4 x 10 (four different triceps exercises)

Decline Dumbbell Extensions, 20 pound dumb bells, 4 X 8

Abs

100 slow, hard crunches

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

545

Wednesday, October 24, 2012

Body Weight: 156.2 Pounds

Widow-Maker Power Workout - A Strength Gaining Plan

The purpose of this plan, devised by Coach Sean “Sully” Sullivan of Cape Cod, Massachusetts, is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:

Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don’t lower it even if it means 2-3 reps total on the last set.

On the high rep sets don’t just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!

The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise

Stretch the working muscle between sets for 20-30 seconds.

Day 4: Legs and Calves

Lunges, 75 pounds, 6 X 6, 1 X 20

Seated Leg Curls, 80 pounds, 6 x 6

Wide stance Squats (feet out wide, toes pointed out), 100 pounds, 6 X 6, 1 X 50

Dumbbell Stiff Leg Dead Lifts, 30 pound dumb bells, 6 X 6

Step Ups (Step up, one leg at a time, on a high bench or aerobic step), body weight 6 X 6 each leg

Calves:

3 x 25 sitting and 3 x 25 standing

Abs:

100 hard, slow crunches

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

546

Friday, October 26, 2012

Body Weight: 156.2 Pounds

My training partner and I decided to take a day off from the Widow Maker Power Workout and instead did a Crazy Eights session.

Back, Shoulders and Biceps

Body Weight Pull Ups
3 x 8 x 156.2 pounds

Machine Lat Pull Down
3 x 8 x 155 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 30 pound dumb bells

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

547

Monday, October 29, 2012

Body Weight: 156.4 Pounds

Widow-Maker Power Workout - A Strength Gaining Plan

Chest and Triceps

Incline Bench Dumbbell Press, 50 pound dumb bells, 6 x 6, 1 X 20 (45 pound dumb bells)

Flat Bench Dumbbell Press, 60 pound dumb bells, 6 x 6, 1 X 20 (50 pound dumb bells)

High Pulls (wide grip upright row, but you pull to the forehead), 70 pound bar bell, 4 x 4

Heavy Laterals, 20 pound dumb bells, 3 x 8

Press Down, 60 pounds, 4 x 10 (four different triceps exercises)

Decline Dumbbell Extensions, 25 pound dumb bells, 4 X 8

Abs

100 slow, hard crunches

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

548

Wednesday, October 31, 2012

Body Weight: 156.6 Pounds

Widow-Maker Power Workout - A Strength Gaining Plan

I had planned to end this program this week, but all of my clients like it and want me to continue coaching the Widow Maker workout for a few more weeks.

Legs and Calves

Lunges, 75 pounds, 6 X 6, 1 X 20

Seated Leg Curls, 80 pounds, 6 x 6

Wide stance Squats (feet out wide, toes pointed out), 100 pounds, 6 X 6, 1 X 50

Dumbbell Stiff Leg Dead Lifts, 30 pound dumb bells, 6 X 6

Step Ups (Step up, one leg at a time, on a high bench or aerobic step), body weight 6 X 6 each leg

Calves:

3 x 25 sitting and 3 x 25 standing

Abs:

100 hard, slow crunches

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

549

Friday, November 2, 2012

Body Weight: 157.0 Pounds

Widow-Maker Power Workout ? A Strength Gaining Plan

Back and Biceps:

Reverse Grip Barbell Row, 70 pound fixed barbell, 6 x 6 and 1 x 20

Medium Grip Pull Down, 100 pounds, 6 x 6 and 85 pounds, 1 x 20

Dead Lifts, 125 pounds, 6 x 6 and 1 x 30

Barbell Curls, 50 pounds fixed barbell, 4 x 6 (good form, done slowly)

Dumb Bell Curls, 25 pound dumb bells, 4 x 10

Abs:

100 hard, slow crunches

Old Navy

550

Wednesday, November 7, 2012

Body Weight: 158.0 Pounds

Dirty Dozens

After a couple of warm up sets on lower weights, we did two sets of 12-reps of several legs and three sets of 12 calves exercises.

Legs, Calves and Abs

Machine Leg Press
2 x 12 x 350 pounds

Hack Squats
2 x 12 x 135 pounds

Machine Leg Curls
2 x 12 x 130 pounds

Machine Leg Extensions
2 x 12 x 130 pounds

Machine Adductors
2 x 12 x 90 pounds

Machine Abductors
2 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

551

Monday, November 12, 2012

Body Weight: 159.0 Pounds

I had a great time as the Master of Ceremonies for the 2012 NGA Pro Universe, NGA National and NGA Florida Natural Championships on Saturday in Coral Springs, Florida. Of the 100 athletes entered, seven were from Italy, one was from France and one was from Canada. The rest, Americans, came from Georgia, Alabama, Florida, Utah, New York, New Jersey, New Hampshire and several other states. This was a very good competition.

My training partner wanted to do a back, shoulders and biceps workout so we did Crazy Eights.

Back, Shoulders and Biceps

Body Weight Pull Ups
3 x 8 x 159.0 pounds

Machine Lat Pull Down
3 x 8 x 155 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 30 pound dumb bells

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

552

Wednesday, November 14, 2012

Body Weight: 159.2 Pounds

Widow-Maker Power Workout - A Strength Gaining Plan

Legs and Calves

Lunges, 75 pounds, 6 X 6, 1 X 20

Seated Leg Curls, 80 pounds, 6 x 6

Wide stance Squats (feet out wide, toes pointed out), 100 pounds, 6 X 6, 1 X 50

Dumbbell Stiff Leg Dead Lifts, 30 pound dumb bells, 6 X 6

Step Ups (Step up, one leg at a time, on a high bench or aerobic step), body weight 6 X 6 each leg

Calves:

3 x 25 sitting and 3 x 25 standing

Abs:

100 hard, slow crunches

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

553

Friday, November 16, 2012

Body Weight: 158.0 Pounds

Widow-Maker Power Workout - A Strength Gaining Plan

Chest and Triceps

Incline Bench Dumbbell Press, 50 pound dumb bells, 6 x 6, 1 X 20 (45 pound dumb bells)

Flat Bench Dumbbell Press, 60 pound dumb bells, 6 x 6, 1 X 20 (50 pound dumb bells)

High Pulls (wide grip upright row, but you pull to the forehead), 70 pound bar bell, 4 x 4

Heavy Laterals, 20 pound dumb bells, 3 x 8

Press Down, 60 pounds, 4 x 10 (four different triceps exercises)

Decline Dumbbell Extensions, 25 pound dumb bells, 4 X 8

Abs

100 slow, hard crunches

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

554

Wednesday, November 21, 2012

Body Weight: 158.4 Pounds

I didn’t have the time to post my workout on Monday when we did a Back and Biceps Widow Maker Power Workout, but here is today’s effort:

Dirty Dozens

After a couple of warm up sets on lower weights, we did two sets of 12-reps of several legs and three sets of 12 calves exercises.

Legs, Calves and Abs

Machine Leg Press
2 x 12 x 350 pounds

Hack Squats
2 x 12 x 135 pounds

Machine Leg Curls
2 x 12 x 130 pounds

Machine Leg Extensions
2 x 12 x 130 pounds

Machine Adductors
2 x 12 x 90 pounds

Machine Abductors
2 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

555

Friday, November 23, 2012

Body Weight: 159.00 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
1 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

556

Monday, November 26, 2012

Body Weight: 159.0 Pounds

Widow-Maker Power Workout - A Strength Gaining Plan

Chest and Triceps

Incline Bench Dumbbell Press, 55 pound dumb bells, 6 x 6, 1 X 20 (50 pound dumb bells) Tough Exercise

Flat Bench Dumbbell Press, 60 pound dumb bells, 6 x 6, 1 X 20 (55 pound dumb bells) Tough Exercise

High Pulls (wide grip upright row, but you pull to the forehead), 70 pound bar bell, 4 x 4

Heavy Laterals, 20 pound dumb bells, 3 x 8

Press Down, 60 pounds, 4 x 10 (four different triceps exercises)

Decline Dumbbell Extensions, 25 pound dumb bells, 4 X 8

Abs

100 slow, hard crunches

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

557

Wednesday, November 28, 2012

Body Weight: 158.8 Pounds

Legs, Calves and Abs, Dirty Dozens

After a couple of warm up sets on lower weights, we did two sets of 12-reps of several legs and three sets of 24 reps of calves exercises.

Machine Leg Press
2 x 12 x 350 pounds

Hack Squats
2 x 12 x 135 pounds

Machine Leg Curls
2 x 12 x 130 pounds

Machine Leg Extensions
2 x 12 x 130 pounds

Machine Adductors
2 x 12 x 90 pounds

Machine Abductors
2 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

558

Wednesday, December 5, 2012

Body Weight: 159.4 Pounds

Widow-Maker Power Workout - A Strength Gaining Plan

Legs and Calves

Lunges, 75 pounds, 6 X 6, 1 X 20

Seated Leg Curls, 80 pounds, 6 x 6

Wide stance Squats (feet out wide, toes pointed out), 100 pounds, 6 X 6, 1 X 50

Dumbbell Stiff Leg Dead Lifts, 30 pound dumb bells, 6 X 6

Step Ups (Step up, one leg at a time, on a high bench or aerobic step), body weight 6 X 6 each leg

Calves:

3 x 25 sitting and 3 x 25 standing

Abs:

100 hard, slow crunches

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

559

Friday, December 7, 2012

Body Weight: 160.0 Pounds

Crazy Eights

Back, Shoulders and Biceps

Body Weight Pull Ups
3 x 8 x 160.0 pounds

Machine Lat Pull Down
3 x 8 x 155 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 30 pound dumb bells

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

560

Friday, December 14, 2012

Body Weight: 159.4 Pounds

On Monday and Wednesday, I worked out with my training partner doing Chest and Triceps on Monday and Legs and Calves on Wednesday. This is a very busy time at the Y where I work as the Fitness Director and I didn’t have time to post my workouts. Here is today’s training.

Crazy Eights

Back, Shoulders and Biceps

Body Weight Pull Ups
3 x 8 x 159.4 pounds

Machine Lat Pull Down
3 x 8 x 155 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 30 pound dumb bells

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