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

Training Over 35 Lifter
41

Friday, December 18, 2009

Weight: 160.0 pounds

Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan, Week Three

EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you’ll have a leaner, more muscular body. There’s a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you’ll end up sore. In other words EDT provides plenty of pain.

Workout C: Arms and Delts

First 15-minute time limit, going back and forth between the two exercises

Incline Dumb Bell Curls
27.5 pounds x 10 reps x 10 sets

Seated Dumb Bell Shoulder Extensions
22.5 pounds x 10 reps x 10 sets

(5-minute rest)

Second 15-minute time limit, going back and forth between the two exercises

Preacher Curls
60 pounds x 10 reps x 8 sets

Cable Press Downs (Rope, Straight Bar and V-Bar)
60 pounds x 10 reps x 8 sets (tough exercise)

(5-minute rest)

Third 15-minute time limit, going back and forth between the two exercises

Dumb Bell Lateral Raises
15 pounds x 12 reps x 10 sets

Bent Over Cable Cross Raises
40 pounds x 12 reps x 10 sets (20 pounds on each side)

(5-minute rest)

Plus, 20 minutes of moderate speed, moderate elevation tread mill
125 Abdominal Crunches

Supplements:

I am using the Flex Wheeler Signature Series as part of my training regimen:

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
NF-PRO 100% Pro-Grade Whey Protein

One more week to go with this plan. Then, after Christmas, something new.

Old Navy

42

[quote]FISCHER613 wrote:
Daughter is 3.5 yrs old. Picture was at 2.75 yrs old.

Man people do not stop and think at how much volume is done on EDT, they just look at the weight and say ho-hum that looks easy…Right!!

Lift Strong.

Fischer [/quote]

Beautiful girl. My granddaughter is two and my grandson is one. Two daughters, one grandchild from each.

43

[quote]Old Navy wrote:

[quote]FISCHER613 wrote:
Daughter is 3.5 yrs old. Picture was at 2.75 yrs old.

Man people do not stop and think at how much volume is done on EDT, they just look at the weight and say ho-hum that looks easy…Right!!

Lift Strong.

Fischer [/quote]

Beautiful girl. My granddaughter is two and my grandson is one. Two daughters, one grandchild from each.
[/quote]

Congrats.

44

Monday, December 21, 2009

Weight: 159.0 pounds

Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan, Week Four

EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you’ll have a leaner, more muscular body. There’s a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you’ll end up sore. In other words EDT provides plenty of pain.

Workout A: Chest & Back

First 15-minute time limit, going back and forth between the two exercises

Flat Bench Dumb Bell Press

45.0 pound dumb bells x 10 reps x 10 sets

Close Grip Pull Down

120 pounds x 10 reps x 10 sets (tough)

(5-minute rest)

Second 15-minute time limit, going back and forth between the two exercises

Dips

Bodyweight x 10 reps x 10 sets

Cable rows

120 pounds x 10 reps x 10 sets

(5-minute rest)

Third 15-minute time limit, going back and forth between the two exercises

Precor Machine Barbell Incline Press

90 pounds x 10 reps x 10 sets

Bent Over Dumb Bell Rows

35 pound dumb bells x 10 reps x 10 sets

(5-minute rest)

Plus, 20 minutes of moderate speed, moderate elevation tread mill

125 Abdominal Crunches

Supplements:

I am using the Flex Wheeler Signature Series as part of my training regimen:

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
NF-PRO 100% Pro-Grade Whey Protein

This is the last week of this workout. I am glad it is almost over. Tough.

45

Wednesday, December 23, 2009

Weight: 159.0 pounds

Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan, Week Four

EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you’ll have a leaner, more muscular body. There’s a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you’ll end up sore. In other words EDT provides plenty of pain.

Workout B: Legs
First 15-minute time limit, going back and forth between the two exercises

Machine Leg Press
245 pounds x 10 reps x 10 sets

Prone Leg Curls
75 pounds x 10 reps x 10 sets

(5-minute rest)

Second 15-minute time limit, going back and forth between the two exercises
Machine Leg Extensions

125 pounds x 10 reps x 10 sets
Seated Leg Curls

85 pounds x 10 reps x 10 sets

(5-minute rest)

Third 15-minute time limit, going back and forth between the two exercises

Seated Calf Raises
120 pounds x 10 reps x 10 sets

Standing Calf Raises
Bodyweight plus 60 pounds x 10 reps x 10 sets

(5-minute rest)

Plus, 20 minutes of moderate speed, moderate elevation tread mill
125 Abdominal Crunches

Supplements:

I am using the Flex Wheeler Signature Series as part of my training regimen:

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
NF-PRO 100% Pro-Grade Whey Protein

We are wrapping it up. One more session of EDT and we will complete this excellent program.

46

Saturday, December 26, 2009

Weight: 160.0 pounds

Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan, Week Four

EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you’ll have a leaner, more muscular body. There’s a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you’ll end up sore. In other words EDT provides plenty of pain.

Workout C: Arms and Delts

First 15-minute time limit, going back and forth between the two exercises

Incline Dumb Bell Curls
30 pounds x 10 reps x 10 sets

Seated Dumb Bell Shoulder Extensions
25 pounds x 10 reps x 10 sets

(5-minute rest)

Second 15-minute time limit, going back and forth between the two exercises

Preacher Curls
60 pounds x 10 reps x 10 sets

Cable Press Downs (Rope, Straight Bar and V-Bar)
60 pounds x 10 reps x 10 sets (tough exercise)

(5-minute rest)

Third 15-minute time limit, going back and forth between the two exercises

Dumb Bell Lateral Raises
17.5 pounds x 10 reps x 10 sets

Bent Over Cable Cross Raises
40 pounds x 12 reps x 10 sets (20 pounds on each side)

(5-minute rest)

Plus, 20 minutes of moderate speed, moderate elevation tread mill
125 Abdominal Crunches

Supplements:

I am using the Flex Wheeler Signature Series as part of my training regimen:

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
NF-PRO 100% Pro-Grade Whey Protein

This is the last session of this excellent program. I enjoyed the work and I know I got good results. On Monday, I start a plan called The Widowmaker.

I hope everyone had a great Christmas.

Old Navy

47

Monday, December 28, 2009

Weight: 161.0

Today I begin a new training plan, one that I have worked before and really enjoyed:

Widow-Maker Power Workout A Four-Week Plan

The purpose of this plan 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 6 x 6, 1 X 20

Flat Bench Dumbbell Press 6 x 6, 1 X 20

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

Heavy Laterals 3 x 8

Press Down 4 x 10

Decline Dumbbell Extensions 4 X 8

Day 2:

Leg Press 6 x 6, 1 X 40

Squats 6 x 6, 1 X 30

Hack Squat 6 x 6, 1 X 20

Leg Curls 5 x 8

Leg Extensions 4 x 10

Day 3:

Reverse Grip Barbell Row 6 x 6, 1 X 20

Medium Grip Pull Down 6 x 6, 1 X 20

Dead Lifts 6 x 6, 1 X 30

Barbell Curls 4 x 6

Preacher Curls 4 x 10

Day 4:

Lunges 6 X 6, 1 X 20

Seated Leg Curls 6 x 6

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

Dumbbell Stiff Leg Dead Lifts 6 X 6

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

Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.

Do Cardio on off days from weights, 20 minutes of HITT or intervals.
Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 minutes being interval or HITT.

Today I did Day 1

Day 1:

Incline Bench Dumbbell Press 6 x 6 x 42.5 pound dumb bells, 1 X 20 x 37.5 pound dumb bells

Flat Bench Dumbbell Press 6 x 6 x 47.5 pound dumb bells, 1 X 20 x 42.5 pound dumb bells

High Pulls (wide grip upright row, but you pull to the forehead) 4 x 4 x 75 pounds

Heavy Laterals 3 x 8 x 17.5 pound dumb bells

Press Down 4 x 10 x 60 pounds (rope, v-bar, straight bar)

Decline Dumbbell or Barbell Extensions 4 X 8 x 50 pound fixed barbell

Supplements:

I am using the Flex Wheeler Signature Series as part of my training regimen:

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
NF-PRO 100% Pro-Grade Whey Protein

I am off and running, looking to grow in the New Year.

Old Navy

48

Wednesday, December 30, 2009

Weight: 158.4

Widow-Maker Power Workout â?? A Four-Week Plan

The purpose of this plan 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 2: Legs and Calves

Leg Press 6 x 6 x 240 pounds, 1 X 40 x 225 pounds

Squats 6 x 6 x 165 pounds, 1 X 30 x 125 pounds

Hack Squat 6 x 6 x 150 pounds, 1 X 20 x 125 pounds

Leg Curls 5 x 8 x 150 pounds

Leg Extensions 4 x 10 x 100 pounds

Seated Calve Raises 3 x 20 x 150 pounds

Crunches 5 x 20 reps

I did Cardio on Tuesday, 20 minutes of HITT and 20 minutes of moderate trreadmill.

Supplements:

I am using the Flex Wheeler Signature Series as part of my training regimen:

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
NF-PRO 100% Pro-Grade Whey Protein

Each week I will up the weights for each set. It’s all good.

Old Navy

49

Friday, January 1, 2010 Happy New Year. A Great Way to Start the Year.

Weight: 158.0

Widow-Maker Power Workout: A Four-Week Plan

The purpose of this plan 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 6 x 6 x 135 pounds, 1 X 20 x 105 pounds

Medium Grip Pull Down 6 x 6 x 115 pounds, 1 X 20 x 100 pounds

Dead Lifts 6 x 6 x 185 pounds, 1 X 30 x 105 pounds

Barbell Curls 4 x 6 x 50 pounds

Preacher Curls 4 x 10 x 50 pounds

20 minutes of moderate cardio and 125 crunches

Supplements:

I am using the Flex Wheeler Signature Series as part of my training regimen:

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
NF-PRO 100% Pro-Grade Whey Protein

The YMCA was full of Resolutioners. The next six weeks will be crowded.

Old Navy

50

Monday, January 4, 2010 (Posted Late)

Weight: 158.8

Widow-Maker Power Workout: A Four-Week Plan

The purpose of this plan 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

Lunges 6 x 6 x 125 pounds, 1 x 20 x 105 pounds (reps are both legs)

Seated Leg Curls 6 x 6 x 125 pounds

Wide Stance Squats 6 x 6 x 175 pounds, 1 x 50 x 150 pounds

Dumbbell Stiff Leg Dead Lifts 6 x 6 x 30 pound dumbbells

Step Ups (Step up, one leg at a time, on a high bench or aerobic step) 6 x 6

Seated Calves 3 x 15 x 100 pounds

Plus 20-minutes of moderate speed cardio and 125 crunches

Supplements:

I am using the Flex Wheeler Signature Series as part of my training regimen:

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
NF-PRO 100% Pro-Grade Whey Protein

This is the end of the first week of this plan. It’s tough, but fun

Old Navy

51

Wednesday, January 6, 2010

Weight: 158.4 pounds

Widow-Maker Power Workout: A Four-Week Plan

The purpose of this plan 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.

Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.

Do Cardio on off days from weights, 20 minutes of HITT or intervals.
Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 minutes being interval or HITT.

Chest, Triceps and Shoulders

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

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

High Pulls (wide grip upright row, but you pull to the forehead) â?? 4 x 4 x 75 pounds

Heavy Laterals â?? 3 x 8 x 20 pound dumb bells

Press Down â?? 4 x 10 x 70 pounds (rope, v-bar, straight bar)

Decline Dumbbell or Barbell Extensions - 4 X 8 x 50 pound fixed barbell

Supplements:

I am using the Flex Wheeler Signature Series as part of my training regimen:

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
NF-PRO 100% Pro-Grade Whey Protein

I added five pounds to most sets. It’s going to get tougher.

Old Navy

52

Friday, January 8, 2010

Weight: 157.8

Widow-Maker Power Workout â?? A Four-Week Plan

The purpose of this plan 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.

Today I did Legs and Calves:

Leg Press 6 x 6 x 270 pounds, 1 X 40 x 230 pounds

Squats 6 x 6 x 175 pounds, 1 X 30 x 135 pounds

Hack Squat 6 x 6 x 165 pounds, 1 X 20 x 135 pounds

Leg Curls 5 x 8 x 160 pounds

Leg Extensions 4 x 10 x 110 pounds

Seated Calve Raises 3 x 20 x 150 pounds

Crunches 5 x 20 reps

I did Cardio on Thursday, 20 minutes of HITT and 20 minutes of moderate treadmill.

Supplements:

I am using the Flex Wheeler Signature Series as part of my training regimen:

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
NF-PRO 100% Pro-Grade Whey Protein

I was up very late last night watching the Alabama Crimson Tide win the National Championship against Texas. I still got up at 5:00 AM to meet my personal training client at the gym at 7:00. If you are going to Hoot with the Owls, you’ve got to Soar with the Eagles.

Old Navy

53

Monday, January 11, 2010

Weight: 158.0

Widow-Maker Power Workout: A Four-Week Plan

The purpose of this plan 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.

Today I did Back and Biceps

Reverse Grip Barbell Row 6 x 6 x 145 pounds, 1 X 20 x 120 pounds

Medium Grip Pull Down 6 x 6 x 120 pounds, 1 X 20 x 115 pounds

Dead Lifts 6 x 6 x 200 pounds, 1 X 30 x 115 pounds

Barbell Curls 4 x 6 x 50 pounds

Preacher Curls 4 x 10 x 50 pounds

20 minutes of moderate cardio and 125 crunches

Supplements:

I am using the Flex Wheeler Signature Series as part of my training regimen:

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
NF-PRO 100% Pro-Grade Whey Protein

I like this plan. It gets tougher each week.

Old Navy

54

Wednesday, January 13, 2010

Weight: 157.4 pounds

Widow-Maker Power Workout: A Four-Week Plan

The purpose of this plan 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.

Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.

Do Cardio on off days from weights, 20 minutes of HITT or intervals.
Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 minutes being interval or HITT.

Today it was Chest, Triceps and Shoulders

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

Flat Bench Dumbbell Press 6 x 6 x 52.5 pound dumb bells, 1 X 20 x 45 pound dumb bells

High Pulls (wide grip upright row, but you pull to the forehead) 4 x 4 x 75 pounds

Heavy Laterals 3 x 8 x 22.5 pound dumb bells

Press Down 4 x 10 x 70 pounds (rope, v-bar, straight bar)

Decline Dumbbell or Barbell Extensions - 4 X 8 x 50 pound fixed barbell

Supplements:

I am using the Flex Wheeler Signature Series as part of my training regimen:

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
NF-PRO 100% Pro-Grade Whey Protein

I’m getting close to max on a few exercises. I’ll keep pushing.

Old Navy

55

Friday, January 15, 2010

Weight: 157.0

Widow-Maker Power Workout: A Four-Week Plan

The purpose of this plan 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.

Today I did Legs and Calves:

Leg Press 6 x 6 x 275 pounds, 1 X 40 x 240 pounds

Squats 6 x 6 x 185 pounds, 1 X 30 x 145 pounds

Hack Squat 6 x 6 x 170 pounds, 1 X 20 x 145 pounds

Seated Leg Curls 5 x 8 x 160 pounds

Leg Extensions 4 x 10 x 115 pounds

Seated Calve Raises 3 x 20 x 150 pounds

Crunches 5 x 20 reps

I did Cardio on Thursday, 20 minutes of HITT and 20 minutes of moderate treadmill.

Supplements:

I am using the Flex Wheeler Signature Series as part of my training regimen:

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
NF-PRO 100% Pro-Grade Whey Protein

I worked today with a slight muscle pull in my lower back due to the Dead Lifts I did earlier in the week. Hopefully a weekend off from weight training will make it better.

Old Navy

56

Tuesday, January 19 and Wednesday, January 20, 2010

Weight: 156.0 pounds

Widow-Maker Power Workout: A Four-Week Plan

The purpose of this plan 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.

Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.

Do Cardio on off days from weights, 20 minutes of HITT or intervals.
Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 minutes being interval or HITT.

Tuesday was Chest, Triceps and Shoulders

Incline Bench Dumbbell Press 6 x 6 x 52.5 pound dumb bells, 1 X 20 x 47.5 pound dumb bells

Flat Bench Dumbbell Press 6 x 6 x 55 pound dumb bells, 1 X 20 x 47.5 pound dumb bells

High Pulls (wide grip upright row, but you pull to the forehead), 4 x 4 x 80 pounds

Heavy Laterals, 3 x 8 x 25.0 pound dumb bells

Press Down, 4 x 10 x 70 pounds (rope, v-bar, straight bar)

Decline Dumbbell or Barbell Extensions, 4 X 8 x 50 pound fixed barbell

Wednesday I did Legs and Calves:

Leg Press 6 x 6 x 285 pounds, 1 X 40 x 245 pounds

Squats 6 x 6 x 190 pounds, 1 X 30 x 150 pounds

Hack Squat 6 x 6 x 175 pounds, 1 X 20 x 150 pounds

Seated Leg Curls, 5 x 8 x 160 pounds

Leg Extensions, 4 x 10 x 120 pounds

Seated Calve Raises, 3 x 20 x 160 pounds

Crunches, 5 x 20 reps

Supplements:

I am using the Flex Wheeler Signature Series as part of my training regimen:

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
NF-PRO 100% Pro-Grade Whey Protein

The YMCA was closed on Monday for the MLK Jr. Holiday so I trained Tuesday and Wednesday. I’ll do cardio tomorrow and pick up the plan again on Friday.

Old Navy

57

Friday, January 22, 2010

Weight: 156.0

Widow-Maker Power Workout: A Four-Week Plan

The purpose of this plan 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.

Today I did Legs and Calves

Lunges 6 x 6 x 135 pounds, 1 x 20 x 115 pounds (reps are both legs)

Seated Leg Curls 6 x 6 x 135 pounds

Wide Stance Squats 6 x 6 x 175 pounds, 1 x 50 x 150 pounds (Same weight as last time. Tough)

Dumbbell Stiff Leg Dead Lifts 6 x 6 x 35 pound dumbbells

Step Ups (Step up, one leg at a time, on a high bench or aerobic step) 6 x 6

Seated Calves 3 x 15 x 100 pounds

Plus 20-minutes of moderate speed cardio and 125 crunches

Supplements:

I am using the Flex Wheeler Signature Series as part of my training regimen:

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
NF-PRO 100% Pro-Grade Whey Protein

I’m feeling a little under the weather with a head cold. I toughed it out anyway.

Old Navy

58

Impressive training here Old Navy! Keep up the great work!

59

[quote]SteelyD wrote:
Impressive training here Old Navy! Keep up the great work![/quote]

Thank you. I’m hanging in there, one rep at a time. LOL

Old Navy

60

Monday, January 25, 2010

Weight: 156.0

Widow-Maker Power Workout: A Four-Week Plan

The purpose of this plan 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.

Today I did Back and Biceps

Reverse Grip Barbell Row, 6 x 6 x 150 pounds, 1 X 20 x 125 pounds

Medium Grip Pull Down, 6 x 6 x 125 pounds, 1 X 20 x 120 pounds

Dead Lifts 6 x 6, 1 X 30
I didn’t do this exercise today as I am still nursing a slightly sore back.

Instead I did bent-over dumb bell rows.

Bent-Over Dumb Bell Rows, 6 x 6 x 35 pounders, 1 x 30 x 30 pounders

Barbell Curls, 4 x 6 x 50 pounds

Preacher Curls, 4 x 10 x 50 pounds

20 minutes of moderate cardio and 125 crunches

Supplements:

I am using the Flex Wheeler Signature Series as part of my training regimen:

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
NF-PRO 100% Pro-Grade Whey Protein

I am lifting heavy and staying strong. Good training plan.

Old Navy