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

Training Over 35 Lifter
61

Wednesday, January 27, 2010

Weight: 155.8 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 I did Legs and Calves:

Leg Press, 6 x 6 x 290 pounds, 1 X 40 x 250 pounds

Squats, 6 x 6 x 195 pounds, 1 X 30 x 155 pounds

Hack Squat, 6 x 6 x 180 pounds, 1 X 20 x 155 pounds

Seated Leg Curls, 5 x 8 x 165 pounds

Leg Extensions, 4 x 10 x 130 pounds

Seated Calve Raises, 3 x 20 x 165 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

Man, I didn’t think adding 5 pounds to every exercise was a big deal. My legs were toast after this session.

Old Navy

62

Friday, January 29, 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.

Today was Chest, Triceps and Shoulders

Incline Bench Dumbbell Press 6 x 6 x 55.0 pound dumb bells, 1 X 20 x 50 pound dumb bells. This exercise got my attention.

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

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

After upping the weights on the first two exercises, I didn’t have enough left to up the weights for any of the others. This plan is ending soon. Maybe not soon enough. Ha.

Old Navy

63

Monday, February 1, 2010

Weight: 155.0 pounds

Widow-Maker Power Workout: A Four-Week Plan, Final Week

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 I did Legs and Calves:

Leg Press, 6 x 6 x 200 pounds, 1 X 40 x 250 pounds

Squats, 6 x 6 x 200 pounds, 1 X 30 x 150 pounds

Hack Squat, 6 x 6 x 185 pounds, 1 X 20 x 160 pounds

Seated Leg Curls, 5 x 8 x 165 pounds

Leg Extensions, 4 x 10 x 135 pounds

Seated Calve Raises, 3 x 20 x 165 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

I’m glad this great plan is nearly done. It was very tough.

Stand by next week for “The Phoenix,” A Full-Body Hypertrophy Workout

Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.

Old Navy

64

Friday, February 5, 2010

Weight: 154.0

We completed The Widow Maker program on Wednesday and did circuit training today to finish the week. The circuit training consisted of 8 sets of 8 reps of unassisted pull ups, unassisted dips, hanging leg lifts, crunches, push ups and 8 x 25 of skip rope. My training partner and I got through the eight sets and then spent 15 minutes boxing, with me holding the pads and my partner wearing the gloves. It was an aerobic session.

On Monday, we start a new program called The Phoenix. Here it is:

“The Phoenix,” A Full-Body Hypertrophy Workout

Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.

DAY ONE of Weight Training

Pull Ups, medium grip: as many sets as needed to get in 50 reps.

Dumbbell Row: 3 X 4-6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure).

Pull Down with V bar: 3 X 6.

Rack Dead Lifts: 2 X 4-6, 1 X 30.

Curls: 3 X 4-6 with last set as a drop.

Preacher Curl: 2 X 6-8 with burns on last set (burns are 1/4 reps at the mid point).

Dumbbell Bench/Flies: 3 X 10-12, Positive stroke is a press, negative stroke is a fly.

Upright Row, medium grip: 2 X 10-12.

Seated Triceps Extension: 2 X 10-12.

Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns).

Seated Leg Curl: 1 X 50-100.

Calf press: 1 X 50-100.

In each case, try to do the higher reps for each set.

This is a great change-of-pace plan and you should look forward to adding weights to every exercise over the four-weeks of The Phoenix.

DAY TWO of Weight Training

Squats:
4 x 8
1 x 30

Hack Squat: last set with static hold in the 1/2 position for 30 sec.
3 x 6

Lunges: last set do a drop to failure
3 x 6

Leg Curls: last set do slow 8-10 seconds of negative
3 x 6

Glute Ham Rises: If you don’t have this equipment, you can substitute another ham string exercise
2 X 6

Seated Calf Rises: hold bottom and top 2 seconds
3 x 10

Standing Calf Rises: drop set on 2nd set to failure
2 X 30

Lat Pull Downs:
2 X 12

Cable Rows:
2 X 12

Cable Curls:
2 X 12

Peck Deck:
1 X 50-100

Machine Laterals:
1 X 50

Machine Triceps Extensions:
1 x 50

DAY THREE of Weight Training

Incline Dumbbell Press: 3 X 6 with last set a drop

Dips:

3 X 6 last set do burns (1/4 movements at the mid-range)

Dumb Bell Flat Bench:

2 X 6

Push Press: (chest machine)

3 X 6

Side Laterals:

2 x 6 (Seated)

Bent Over Laterals:

2 X 6

Decline Dumb Bell Triceps Extensions:

3 X 6 with slow negatives

Triceps Dip:

2 X 8 with static hold (5-seconds)

Sissy Squats:

2 X 12

Seated Leg Curls:

2 X 12

Calf Press:

3 X 15 (feet straight, toes in, heels in)

Straight Arm Pull Down:

1 X 100

Machine Curls:

1 x 50

Experiment with different weight levels and strive to add weights to each exercise each week. You will add endurance and strength. The Phoenix Full Body Hypertrophy Workout is an excellent program.

Cardio Workout

Combat Cardio: 5 cycles of the following:

Jump Rope - 2 minutes

30 Mountain Climbers - to an elevated platform

30 Squat Thrusts - From a squat to an explosive leap up

30 Push Ups - slow and full

30 Side Straddle Hops - done quickly

Puke once and repeat!

Do Day 1 of Weight Training, Combat Cardio, Day 2 of Weight Training, Combat Cardio and Day 3 of Weight Training, Combat Cardio. Fun Stuff.

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

Old Navy

65

Monday, February 8, 2010

Weight: 155.0

“The Phoenix,” A Full-Body Hypertrophy Workout

Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.

DAY ONE of Weight Training

Pull Ups, medium grip: as many sets as needed to get in 50 reps.
I did 3 x 10. I can usually do 50, but after watchng the Super Bowl last night, I was beat.

Dumbbell Row: 3 X 4-6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure).
2 x 6 x 35 pound dumbbells1 x 20 x 30 pounders

Pull Down with V bar: 3 X 6.
3 x 6 x 130 pounds

Rack Dead Lifts: 2 X 4-6, 1 X 30.
Didn’t do these today.

Curls: 3 X 4-6 with last set as a drop.
2 x 6 x 30 pound dumbbells,

Preacher Curl: 2 X 6-8 with burns on last set (burns are 1/4 reps at the mid point).
2 x 8 x 60 with 1/4 reps

Dumbbell Bench/Flies: 3 X 10-12, Positive stroke is a press, negative stroke is a fly.
3 x 12 x 30 pound dumbbells

Upright Row, medium grip: 2 X 10-12.
Didn’t do this today

Seated Triceps Extension: 2 X 10-12.
2 x 12 x 40 pounds

Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns).
1 x 50 x 60 pounds (I will hit 100 next time)

Seated Leg Curl: 1 X 50-100.
1 x 50 x 60 pounds (I will hit 100 next time)

Seated Calf press: 1 X 50-100.
3 x 25 x 70 pounds

Abdominals
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

This is a lengthy program. I did not have enough time to do all of the exercises today. I will try to pick up the pace between exercises.

Old Navy

66

Wednesday, February 10, 2010

Weight: 154.0

“The Phoenix,” A Full-Body Hypertrophy Workout

Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.

DAY TWO of Weight Training

Squats:
4 x 8 x 155 (too easy)
1 x 30 x 125 (too easy)

Hack Squat: last set with static hold in the 1/2 position for 30 sec.
3 x 6 x 160

Lunges: last set do a drop to failure
3 x 6 x 30 pound dumb bells

Leg Curls: last set do slow 8-10 seconds of negative
3 x 6 x 140

Seated Calf Rises: hold bottom and top 2 seconds
3 x 10 x 140

Standing Calf Rises: drop set on 2nd set to failure
2 X 30 x 40 pound dumb bells (did 40 reps on the drop set)

Lat Pull Downs:
2 X 12 x 135 (tough)

Cable Rows:
2 X 12 x 155 (tough)

Cable Curls:
2 X 12 x 70

Peck Deck:
1 X 50 x 40

Machine Laterals:
1 X 50 x 20

Machine Triceps Extensions:
1 x 50 x 120

On Tuesday (February 9) I did Combat Cardio

Combat Cardio: 5 cycles of the following:

Jump Rope - 2 minutes

30 Mountain Climbers - to an elevated platform

30 Squat Thrusts - From a squat to an explosive leap up

30 Push Ups - slow and full

30 Side Straddle Hops - done quickly

I didn’t puke, but after the fourth cycle, going into the fifth cycle, I felt like it.

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

Old Navy

67

Friday, February 12, 2010

Weight: 153.0

“The Phoenix,” A Full-Body Hypertrophy Workout

Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.

DAY THREE of Weight Training

Incline Dumbbell Press: 2 x 6 x 37.5 and drop 1 x 20 x 32.5

Dips: 3 x 6 x bodyweight with 1/4 pump at mid-range

Dumb Bell Flat Bench: 2 x 6 x 52.5

Push Press (chest machine): 3 x 6 x 175

Side Laterals (seated): 2 x 6 x 17.5

Bent Over Laterals: 2 x 6 x 22.5

Decline Dumb Bell Triceps Extensions: 3 x 6 x 22.5 with slow negatives

Triceps Dip: 2 X 8 x bodyweight with static hold (5-seconds)

Sissy Squats: 2 X 12 slow hold at the bottom

Seated Leg Curls: 2 X 12 x 150

Calf Press: 3 X 20 x 110 (feet straight, toes in, heels in)

Straight Arm Pull Down: 1 X 100 x 40

Machine Curls:1 x 50 x 55

Cardio Workout on Thursday

Combat Cardio: 5 cycles of the following:

Jump Rope - 2 minutes

30 Mountain Climbers - to an elevated platform

30 Squat Thrusts - From a squat to an explosive leap up

30 Push Ups - slow and full

30 Side Straddle Hops - done quickly

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 first full week of The Phoenix. Great plan. It will get harder. So will I.

Old Navy

68

Monday, February 15, 2010

Weight: 155.0

â??The Phoenix,â?? A Full-Body Hypertrophy Workout

Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.

DAY ONE of Weight Training

Pull Ups, medium grip: 5 x 10

Dumbbell Row: 2 x 6 x 37.5 pound dumbbells, 1 x 20 x 32.5 pounders

Pull Down with V bar: 3 x 6 x 135 pounds

Rack Dead Lifts: 2 x 6 x 135, 1 x 30 x 115

Curls: 2 x 6 x 30 pound dumbbells, 1 x 20 x 25 pound dumb bells

Preacher Curl: 2 x 8 x 60 with 1/4 reps

Dumbbell Bench/Flies: 3 x 12 x 32.5 pound dumbbells

Upright Row, medium grip: 2 X 12 x 105

Seated Triceps Extension: 2 x 12 x 45 pounds

Leg Extension: 1 x 100 x 50 pounds (had to pause a couple of times)

Seated Leg Curl: 1 X 100 x 50 pounds

Seated Calf press: 3 x 25 x 75 pounds

Abdominals: 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

I am watching the Winter Olympics and really respect all of the athletes.

Old Navy

69

Old Navy,
You are my hero… I just turned 50 and only hope to be in half as good of shape as you are in at 66. :slight_smile:

70

[quote]KNB wrote:
Old Navy,
You are my hero… I just turned 50 and only hope to be in half as good of shape as you are in at 66. :)[/quote]

Thanks, Warrior. Make the second half of your life Strong. I’m no hero. I’m just fortunate that I have a job as Fitness Director at a very large YMCA in Birmingham, AL that gives me a great place to train. I live in the gym 8-10 hours a day. Nice place to work and workout.

Old Navy

71

Wednesday, February 17, 2010

Weight: 154.0

“The Phoenix,” A Full-Body Hypertrophy Workout

Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.

DAY TWO of Weight Training

Squats:
4 x 8 x 175
1 x 30 x 150

Hack Squat: last set with static hold in the 1/2 position for 30 sec.
3 x 6 x 170

Lunges: last set do a drop to failure
2 x 6 x 35 pound dumb bells 1 x 20 x 25 both legs

Leg Curls: last set do slow 8-10 seconds of negative
3 x 6 x 150

Seated Calf Rises: hold bottom and top 2 seconds
3 x 10 x 150

Standing Calf Rises: drop set on 2nd set to failure
2 X 30 x 50 pound dumb bells (did 40 reps on the drop set)

Lat Pull Downs:
2 X 12 x 140

Cable Rows:
2 X 12 x 155

Cable Curls:
2 X 12 x 70

Peck Deck:
1 X 50 x 45

Machine Laterals:
1 X 50 x 22.5

Machine Triceps Extensions:
1 x 50 x 125

Friday, February 19, 2010

Weight: 153.0

DAY THREE of Weight Training

Incline Dumbbell Press: 2 x 6 x 40 and drop 1 x 20 x 37.5

Dips: 3 x 6 x bodyweight with 1/4 pump at mid-range

Dumb Bell Flat Bench: 2 x 6 x 55

Push Press (chest machine): 3 x 6 x 175

Side Laterals (seated): 2 x 6 x 20

Bent Over Laterals: 2 x 6 x 25

Decline Dumb Bell Triceps Extensions: 3 x 6 x 25 with slow negatives

Triceps Dip: 2 X 8 x bodyweight with static hold (5-seconds)

Sissy Squats: 2 X 12 slow hold at the bottom

Seated Leg Curls: 2 X 12 x 155

Calf Press: 3 X 20 x 115 (feet straight, toes in, heels in)

Straight Arm Pull Down: 1 X 100 x 40

Machine Curls:1 x 50 x 55

Cardio Workout on Thursday

Combat Cardio: 5 cycles of the following:

Jump Rope - 2 minutes

30 Mountain Climbers - to an elevated platform

30 Squat Thrusts - From a squat to an explosive leap up

30 Push Ups - slow and full

30 Side Straddle Hops - done quickly

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 second week of The Phoenix. I added a small amount of weight to most exercises.

Old Navy

72

270×611 27 KB

Monday, February 22, 2010

Weight: 154.0

“The Phoenix,” A Full-Body Hypertrophy Workout

Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.

DAY ONE of Weight Training

Pull Ups, medium grip: 5 x 10

Dumbbell Row: 2 x 6 x 40.0 pound dumbbells, 1 x 20 x 35 pounders (whew)

Pull Down with V bar: 3 x 6 x 140 pounds

Rack Dead Lifts: 2 x 6 x 140, 1 x 30 x 125

Curls: 2 x 6 x 30 pound dumbbells, 1 x 20 x 25 pound dumb bells

Preacher Curl: 2 x 8 x 60 with 1/4 reps

Dumbbell Bench/Flies: 3 x 12 x 35 pound dumbbells

Upright Row, medium grip: 2 X 12 x 105

Seated Triceps Extension: 2 x 12 x 50 pounds

Leg Extension: 1 x 100 x 50 pounds (made it. I’ll up the weight next time)

Seated Leg Curl: 1 X 100 x 50 pounds (same here)

Seated Calf press: 3 x 25 x 80 pounds

Abdominals: 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

Excellent work out. It’s good to change what you are doing from time to time. Keeps it interesting.

Old Navy

Off Season progress photo taken yesterday. Contest weight is 148. Current weight is 154. 66 years-old (67 in two months). 5’ 7" Last contest was in July, 09. Next one is in October.

73

How do you feel your mass compares to a year ago with your new routine?

74

299×618 30.3 KB

[quote]Elaikases wrote:
How do you feel your mass compares to a year ago with your new routine?[/quote]

It doesn’t really show well in the above photo, but my legs are bigger and my upper body is thicker.

Here is a relax shot.

I am 20 weeks out and ten pounds heavy for my next contest. I wanted to check progress. I’m happy about what’s going on with my soon to be 67 year-old body.

Old Navy

75

Wednesday, February 24, 2010

Weight: 153.0

“The Phoenix,” A Full-Body Hypertrophy Workout

Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.

DAY TWO of Weight Training

Squats:
4 x 8 x 180
1 x 30 x 155

Hack Squat: last set with static hold in the 1/2 position for 30 sec.
3 x 6 x 175

Lunges: last set do a drop to failure
2 x 6 x 40 pound dumb bells 1 x 20 x 30 both legs

Leg Curls: last set do slow 8-10 seconds of negative
3 x 6 x 155

Seated Calf Rises: hold bottom and top 2 seconds
3 x 10 x 155

Standing Calf Rises: drop set on 2nd set to failure
2 X 30 x 50 pound dumb bells (did 40 reps on the drop set)

Lat Pull Downs:
2 X 12 x 145

Cable Rows:
2 X 12 x 155

Cable Curls:
2 X 12 x 70

Peck Deck:
1 X 50 x 45

Machine Laterals:
1 X 50 x 22.5

Machine Triceps Extensions:
1 x 50 x 125

Friday, February 26, 2010

Weight: 153.0

DAY THREE of Weight Training

Incline Dumbbell Press: 2 x 6 x 45 and drop 1 x 20 x 40

Dips: 3 x 6 x bodyweight with 1/4 pump at mid-range

Dumb Bell Flat Bench: 2 x 6 x 60

Push Press (chest machine): 3 x 6 x 180

Side Laterals (seated): 2 x 6 x 22.5

Bent Over Laterals: 2 x 6 x 25

Decline Dumb Bell Triceps Extensions: 3 x 6 x 30 with slow negatives

Triceps Dip: 2 X 8 x bodyweight with static hold (5-seconds)

Sissy Squats: 2 X 12 slow hold at the bottom

Seated Leg Curls: 2 X 12 x 155

Calf Press: 3 X 20 x 115 (feet straight, toes in, heels in)

Straight Arm Pull Down: 1 X 100 x 40

Machine Curls:1 x 50 x 55

Cardio Workout on Thursday

Combat Cardio: 5 cycles of the following:

Jump Rope - 2 minutes

30 Mountain Climbers - to an elevated platform

30 Squat Thrusts - From a squat to an explosive leap up

30 Push Ups - slow and full

30 Side Straddle Hops - done quickly

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 third week of The Phoenix. I tried to add a small amount of weight to most exercises.

Old Navy

76

Monday, March 1, 2010

Weight: 153.0

“The Phoenix,” A Full-Body Hypertrophy Workout

Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.

DAY ONE of Weight Training

Pull Ups, medium grip: 5 x 12 (kicked it up 2 reps)

Dumbbell Row: 2 x 6 x 42.5 pound dumbbells, 1 x 20 x 37.5 pounders (whew)

Pull Down with V bar: 3 x 6 x 145 pounds

Rack Dead Lifts: 2 x 6 x 145, 1 x 30 x 130

Curls: 2 x 6 x 30 pound dumbbells, 1 x 20 x 25 pound dumb bells (maxed)

Preacher Curl: 2 x 8 x 60 with 1/4 reps (maxed)

Dumbbell Bench/Flies: 3 x 12 x 35 pound dumbbells (maxed, lose form)

Upright Row, medium grip: 2 X 12 x 105 (maxed - slight shoulder issue)

Seated Triceps Extension: 2 x 12 x 55 pounds

Leg Extension: 1 x 100 x 55 pounds

Seated Leg Curl: 1 X 100 x 55 pounds

Seated Calf press: 3 x 25 x 85 pounds

Abdominals: 5 x 25 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

It gets tougher each week. But, on March 1st I came in like a Lion and I am going out like a Lion on March 31st. No Lamb for me.

Old Navy

77

Wednesday, March 3, 2010

Weight: 151.8 pounds

20-Somethings

My training partner had to go out of town today so I decided to take a break from The Phoenix and have fun with something else. I did a leg and calves workout I call 20-Somethings. You can actually do 20-Somethings with any body part.

I did three slow sets of 20 reps of several legs and calves exercises. I tried to lift each set as heavy as I could for as long as I could and then dropped the weight one plate to finish the 20-rep set.

Leg Press 3 x 20 reps

Leg Extension 3 x 20 reps

Seated Leg Curls 3 x 20 reps

Abductors 3 x 20 reps

Adductors 3 x 20 reps

Seated Calf Raises 3 x 20 reps

Standing Calf Raises 3 x 20 reps

Total 20-Somethings Heavy Reps 420 in 60-minutes

Gotta Love It

Old Navy

78

Friday, March 5, 2010

Weight: 151.6

“The Phoenix,” A Full-Body Hypertrophy Workout

Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.

DAY THREE of Weight Training

Incline Dumbbell Press: 2 x 6 x 47.5 and drop 1 x 20 x 42.5

Dips: 3 x 6 x bodyweight with 1/4 pump at mid-range

Dumb Bell Flat Bench: 2 x 6 x 60

Push Press (chest machine): 3 x 6 x 180

Side Laterals (seated): 2 x 6 x 22.5

Bent Over Laterals: 2 x 6 x 25

Decline Dumb Bell Triceps Extensions: 3 x 6 x 32.5 with slow negatives

Triceps Dip: 2 X 8 x bodyweight with static hold (5-seconds)

Sissy Squats: 2 X 12 slow hold at the bottom

Seated Leg Curls: 2 X 12 x 160

Calf Press: 3 X 20 x 120 (feet straight, toes in, heels in)

Straight Arm Pull Down: 1 X 100 x 42.5

Machine Curls:1 x 50 x 55

Cardio Workout on Thursday

Combat Cardio: 5 cycles of the following:

Jump Rope - 2 minutes

30 Mountain Climbers - to an elevated platform

30 Squat Thrusts - From a squat to an explosive leap up

30 Push Ups - slow and full

30 Side Straddle Hops - done quickly

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 starting to max out on more exercises. I can lift just so much while keeping my form and technique in check. I leave my ego in the parking lot.

Old Navy

79

Monday, March 8, 2010

Weight: 154.2 (Up a little. Bad weekend.)

“The Phoenix,” A Full-Body Hypertrophy Workout

Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.

DAY ONE of Weight Training

Pull Ups, medium grip: 5 x 12 (kicked it up 2 reps)

Dumbbell Row: 2 x 6 x 45.0 pound dumbbells, 1 x 20 x 40 pounders (tough)

Pull Down with V bar: 3 x 6 x 145 pounds

Rack Dead Lifts: 2 x 6 x 150, 1 x 30 x 135

Curls: 2 x 6 x 30 pound dumbbells, 1 x 20 x 25 pound dumb bells (maxed)

Preacher Curl: 2 x 8 x 60 with 1/4 reps (maxed)

Dumbbell Bench/Flies: 3 x 12 x 35 pound dumbbells (maxed, lose form)

Upright Row, medium grip: 2 X 12 x 105 (maxed - slight shoulder issue)

Seated Triceps Extension: 2 x 12 x 60 pounds (maxed)

Leg Extension: 1 x 100 x 55 pounds

Seated Leg Curl: 1 X 100 x 55 pounds

Seated Calf press: 3 x 25 x 90 pounds

Abdominals: 5 x 25 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

I’m maxing most of the exercises in this plan. It’s a good feeling, though.

Old Navy

80

Wednesday, March 10, 2010

Weight: 153.0

“The Phoenix,” A Full-Body Hypertrophy Workout

Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.

DAY TWO of Weight Training

Squats:
4 x 8 x 200
1 x 30 x 160 (had to stop and rest at 15)

Hack Squat: last set with static hold in the 1/2 position for 30 sec.
3 x 6 x 180 (legs were shaking at the 1/2 position hold)

Lunges: last set do a drop to failure
2 x 6 x 45 pound dumb bells 1 x 20 x 35 both legs

Leg Curls: last set do slow 8-10 seconds of negative
3 x 6 x 155 (maxed)

Seated Calf Rises: hold bottom and top 2 seconds
3 x 10 x 160

Standing Calf Rises: drop set on 2nd set to failure
2 X 30 x 50 pound dumb bells (did 40 reps on the drop set)

Lat Pull Downs:
2 X 12 x 145 (maxed)

Cable Rows:
2 X 12 x 155 (maxed)

Cable Curls:
2 X 12 x 70 (maxed)

Peck Deck:
1 X 50 x 45 (maxed and crashed)

Machine Laterals:
1 X 50 x 22.5 (maxed and crashed and burned)

Machine Triceps Extensions:
1 x 50 x 125

Cardio Workout on Thursday, March 11

Combat Cardio: 5 cycles of the following:

Jump Rope - 2 minutes

30 Mountain Climbers - to an elevated platform

30 Squat Thrusts - From a squat to an explosive leap up

30 Push Ups - slow and full

30 Side Straddle Hops - done quickly

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 rapping up this stupid program (ha, it really rocks, it’s just hard).

Old Navy