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

Training Over 35 Lifter
101

Wednesday, April 28, 2010

Off-Season Weight: 151.4 pounds

Hypertrophy Strength Training

Legs and Calves

Leg Press
4 x 6 x 325 pounds

Squats
4 x 6 x 225 pounds

Hack Squat
4 x 6 x 175 pounds

Leg Curl
4 x 6 x 160 pounds

Leg Extension
4 x 6 x 135 pounds

Calf Raises
3 x 20 x 160 pounds

Each rep was done with a one-count push and a three-count negative.

Cardio:

After training 30-minutes of moderate speed 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

Real Men do Squats on their Birthday! Ha, ha, ha.

Old Navy

102

Tuesday, May 4, 2010

Off Season Weight: 152.8

Lots to report since my last post on my birthday (April 28). On Friday, I flew to Chicago with three other executives of the Birmingham Metro YMCA to meet with executives of the YMCA USA to discuss a new initiative of the YMCA USA, the CDC and a very large Health Provider that will identify men and women who are diagnosed as Pre-Diabetic and then send these people to the Birmingham YMCA or Y’s in nine other cities that will enroll them in a 16-week program on nutrition and weight control. The goal is to stave off the onset of Type II diabetes with education and mentoring. I’m looking forward to helping establish the program at my Branch. I have been pre-diabetic for 17 years and have myself staved off the onset on the disease with my own program of diet, exercise and weight control.

On Saturday, May 1, I held a three-hour posing clinic in my home studio and will hold another clinic next Saturday. On May 22, I will travel to Nashville (if it’s dried out) to hold a posing clinic there. Then, on May 29th, I’m judging the 2010 SNBF RayFlex Capital Classic Bodybuilding, Figure and Fitness ProAm in Montgomery, Alabama.

Today, a group of U.S. Navy Seals are coming to my Y for Navy Day at the YMCA, where they will hold a Navy Seals Fitness Challenge of swimming, running, push ups, pull ups and sit ups with our members. The Navy is bringing a ride simulator for Flight, Submarine and Seal activities. And, the Navy rock bank, Navy Pride will perform by the pool.

I did manage to get a workout in on Thursday before I left for Chicago the next day. And, I did some circuit training with my training partner yesterday. We are due for a good legs workout tomorrow.

This is all so cool!

Old Navy

103


Wednesday, May 5, 2010

Weight: 151.4 pounds

One Set Max of 20-Somethings

We did one slow-paced set of 20 reps of several legs and calves exercises. We tried to lift each set as heavy as we could for as long as we could without dropping the weight.

Leg Press 1 x 20 x 300

Leg Extension 1 x 20 x 160

Seated Leg Curls 1 x 20 x 140

Abductors 1 x 20 x 75

Adductors 1 x 20 x 75

Seated Calf Raises 3 x 25 x 110

Standing Calf Raises 3 x 25 x Bodyweight

Gotta Love It.

This early morning session followed yesterday evening’s U.S. Navy Day at my YMCA where I am the Fitness Director. I participated in the U.S. Navy Seals Fitness Challenge which included a 250 yards swim, a mile and-a-half run (12:30), 2-minutes of sit ups (67), 2-minutes of push ups (40) and full pull ups, full extension down and chin over the bar (11). I won the 60 years and older class.

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

104

Full-Body Hypertrophy Workout

DAY 1

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 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
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DAY 2

Squats: 4 X 4-8, 1 X 30

Hack Squat 3 X 4-6 last set with static hold in the 1/2 position for 30 seconds

Lunges 3 X 4-6, last set do a drop

Leg Curl 3 X 4-6 last set do slow 8-10 seconds of negative

Hyperextensions or Glute Ham rise: 2 X 4-6

Seated Calf Raises: 2 X 8-10 hold bottom and top 2 seconds

Standing calf: 2 X 20-30 drop sets

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 30-50

Machine triceps extension: 1 X 30-50
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DAY 3

Incline press: 3 X 4-6 with last set a drop

Dips: 3 X 4-6 last set do burns (1/4 movements at the midrange)

Dumb Bell Flat Bench: 2 X 4-6

Push Press: 3 X 4-6

Side Laterals: 2 X 4-6

Bent Over Laterals: 2 X 4-6

Decline Dumb Bell Triceps Extensions: 3 X 4-6 with slow negatives

Triceps Dip: 2 X 6-8 with static hold

Sissy Squats: 2 X 12

Seated Leg Curls: 2 X 12

Calf Press: 2 X 15

Straight Arm Pull Down: 1 X 50-100

Machine Curls: 1 X 30-50
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Do Cardio Between Workout Days:

DAY 1

30 min intervals on Stairmaster or treadmill, 2 minutes of medium and 1 minute of all out gut buster, then back down.

DAY 2

Combat cardio: 5 cycles of the following

Jump Rope 2 min
30 Mountain Climbers
30 Squat Thrust
30 Push-Ups
30 Side Straddle Hops

Puke Once and Repeat

DAY 3

45 Minutes of Moderate Cardio

My training partner and I will start this plan on Monday.

105

Monday, May 10, 2010

Full-Body Hypertrophy Workout

Off Season Weight 154.2 pounds

DAY ONE

Pull Ups, Medium Grip
5 x 10 x bodyweight

Dumbbell Row
3 x 6 x 40 pound dumb bells
1 x 15 x 35 pound dumb bells drop set

Pull Down with V bar
3 X 6 x 130 pounds

Rack Dead Lifts
2 x 6 x 155 pounds
1 x 30 x 105 pounds

Dumb Bell Curls
3 x 6 x 25 pound dumb bells
1 x 15 x 20 pound dumb bells drop set

Preacher Curl
2 x 8 x 35 pounds
1 x 20 x 35 pounds short pump reps for a burn

Dumbbell Bench Press/Flies with the positive stroke as a press, negative stroke as a fly
3 x 12 x 35 pound dumb bells (this was tough)

Upright Cable Row, medium grip
2 x 12 x 50 pounds

Seated Triceps Cable Extension
2 x 12 x 50 pounds

Leg Extension
1 x 50 x 55 pounds (burn baby, burn)

Seated Leg Curl
1 x 50 x 95 pounds (too easy)

Calf press
1 X 75 x 115
â??
Cardio
30 minutes of tread mill with some HITT speed work thrown in

Supplements:

I am using the award winning 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 was the first day of our new training regimen. By moving quickly, we managed to finish the session in 60-minutes.

Old Navy

106

Thursday, May 13, 2010

Full-Body Hypertrophy Workout

Off Season Weight 153.4 pounds

DAY THREE

Incline Dumb Bell Bench Press
3 x 6 x 50 pound dumb bells
1 x 15 x 45 pound dumb bells drop set

Dips
3 x 6 with the last set doing burns (1/4 movements at the midrange)

Dumb Bell Flat Bench:
2 x 6 x 60 pound dumb bells

Machine Chest Press
3 x 6 x 160 pounds

Side Laterals
2 x 6 x 10 pound plates

Bent Over Laterals
2 x 6 x 10 pound plates

Decline Dumb Bell Triceps Extensions
3 x 6 x 20 pound dumb bells with slow negatives

Triceps Dip
2 x 8 x body weight with static hold

Sissy Squats
2 x 12

Seated Leg Curls
2 x 12 x 110 pounds

Calf Press
3 x 25 x 115 pounds

Straight Arm Pull Down
1 x 50 x 50 pound cable weight

Machine Curls
1 x 50 x 45 pound cable weight

Plus 45 Minutes of Moderate Cardio on the afternoon

Supplements:

I am using the award winning 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 like this plan. We had to skip Day Two (mostly legs) because my training partner is playing in a big tennis tournament this weekend and didn’t want to play with sore leg muscles. We did some simple circuit training instead.

Old Navy

107

Monday, May 24, 2010

Off Season Weight: 153.2 pounds

I have been too busy to post my training regimen. Between driving from Birmingham to Huntsville to attend the Chicago the Band concert (excellent), running a posing clinic in my home studio, driving to Nashville to run a posing clinic at a local gym, processing registrations for my show, the 2010 NGA Alabama Natural Open Bodybuilding, Figure and Fitness Model Championships, training three athletes for a contest in Montgomery, Alabama next Saturday, training six athletes for my show, and preparing to leave for Sicily in two weeks, I’m slammed. Not to mention I am the full-time Fitness Director at a large branch of the YMCA in Birmingham where I manage 13 personal trainers and six floor staff attendants.

That said, I have followed my training plan and have not missed a session. I’m lifting hard and varying my exercises. And, I’m having a blast.

Supplements:

I am using the award winning 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

108

May 28, 2010

Off Season Weight: 151.2 pounds

I’m trying to get down to a solid 150.0 pounds by next Friday so I can leave for Sicily, Italy where I plan to add five pounds worth of pasta, pastries, cappuccinos and red wine during my 10-day vacation.

My off-season weight training continues to go well. I am lifting heavy and working each body part in different ways. I’m having fun and I look pretty hard and lean, even with 10 pounds of extra off-season weight.

I am judging the 2010 SNBF Pro World Olympia and Amateur Capital Classic Bodybuilding and Figure Championships in Montgomery, Alabama on Saturday. Several of my “clients” that will be competing in my show, the 2010 NGA Alabama Natural Open Bodybuilding, Figure and Fitness Model Championships, Super Pro Qualifier, on July 10 are coming to Montgomery to watch and to learn.

I’ll post a report on the show when I get back.

Have a great Memorial Day weekend!

Supplements:

I am using the award winning 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

109

Monday, May 31, 2010 Memorial Day (USA)

Off Season Weight: 150.4 pounds

My training partner and I had a strong chest and triceps workout today. We used a combination of machines and dumb bells and did a series of 8 rep exercises, lifting as heavy as we could. In each case, rep number 7 was close to failure and 8 was failure.

On Saturday I judged the 2010 SNBF Natural Pro World Olympia and Amateur Bodybuilding and Figure Championship in Montgomery, Alabama. This was the 10th year of this competition and 86 outstanding men and women Pro and amateur athletes showed up for the contest. Every class was tightly contested and the judging was difficult. It was tough to place number five, let alone one through four. I love judging. It’s cool to have been on the stage side of the lights 30 times. This was my 15th judging stint on the other side of the lights. I can’t wait to put on my posing suit and step back up on the stage side of the lights again in my next Pro Show in October.

Supplements:

I am using the award winning 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

110

Thursday, June 3, 2010

Off-Season Weight: 150 pounds

That’s it. I’m heading to Sicily, Italy tomorrow morning for 10 days of fun, sun, pasta and vino. My wife and I fly from Birmingham, Alabama to Atlanta and then on to Rome and finally arrive Saturday morning in Palermo, Sicily, where we will begin our vacation-tour of this fabulous Island located off the Tip of the Boot of the Italian mainland.

We plan to visit all parts of the island and enjoy a variety of cuisines that are part of the multi-cultural history of this special place.

I do plan to take an exercise band with me and I promise to use it between meals. LOL

I will also bring a posing suit to wear under my swim trunks. If the European men show up at the resort pool in their Speedo, I will drop my trunks and show them a 100% Natural American Master Pro Bodybuilder. You know why I would wear a posing suit around a swimming pool? Because I can! Ha.

Old Navy

111

Wednesday, June 16, 2010

Post Vacation Weight: 155.0 pounds

We got back from Sicily, Italy on Monday evening after a 10-day vacation of eating and drinking our way around this beautiful island. My wife and I had a wonderful time exploring this ancient area, including taking a jeep excursion to Mount Etna, a very active volcano. The time difference is seven hours and we are having a tough time readjusting to our time at home. We woke up at 3 AM this morning. Hopefully, we will be back to normal in a couple of days.

I was at the gym at 7 AM this morning and my training partner and I had a strong upper body workout. We used a combination of machines and dumb bells and did a series of 8 rep exercises, lifting as heavy as we could. In each case, rep number 7 was close to failure and 8 was failure.

Although we did a lot of walking in Sicily, I didn’t do any formal excercising so I am glad to be back in the gym hitting the heavy metal.

Supplements:

I am using the award winning 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

112

Friday, June 18, 2010

Post Vacation Weight: 154.2 pounds

Legs and Calves

Machine Leg Presses
3 x 8 x 225 pounds

Machine Leg Extensions
3 x 8 x 160 pounds

Machine Hamstring Curls
3 x 8 x 110 pounds

Machine Adduction
3 x 8 x 80 pounds

Machine Abduction
3 x 8 x 70 pounds

Machine Calves Extensions
3 x 20 x 150 pounds

Standing Calves Raises
3 x 20 x body weight on a slant board

Abdominals
4 x 25 crunches

All reps of each exercise were performed slowly, with a squeeze at the top of each rep.

Supplements:

I am using the award winning 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

113

Any changes to body comp from the vacation?

114

[quote]sfp wrote:
Any changes to body comp from the vacation?[/quote]

Yes, I’m carrying around about 5 pounds of Italian food. LOL

115

Wednesday, June 23, 2010

Post Vacation Weight: 154.2 pounds

On Monday my training partner and I worked Back and Biceps and today we had another solid Legs and Calves workout.

Legs and Calves

Machine Leg Presses
3 x 12 x 225 pounds

Machine Leg Extensions
3 x 12 x 160 pounds

Machine Hamstring Curls
3 x 12 x 110 pounds

Machine Adduction
3 x 12 x 80 pounds

Machine Abduction
3 x 12 x 70 pounds

Machine Calves Extensions
3 x 20 x 160 pounds

Standing Calves Raises
3 x 20 x body weight on a slant board

Abdominals
4 x 25 crunches

All reps of each exercise were performed slowly, with a squeeze at the top of each rep.

Supplements:

I am using the award winning 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 working hard to put together a great 2010 NGA Alabama Natural Open Bodybuilding, Figure and Fitness Model Championships, a Super Pro Qualifier, on July 10 in Birmingham, Alabama. As of today, we have 40 athletes registered. With a little more than two weeks to go, I expect several more to sign up before the July 1 deadline.

Old Navy

116

492×719 52.5 KB

Monday, June 28, 2010

I just learned the date of my first NPA Pro Show and my sixth Pro Show overall. I will compete in the NPA Si-Flex Pro Classic Bodybuilding & Figure Championships
(Qualified NPA Pro Athletes Only) on Saturday, October 16 at the Virginia State University in Petersburg, VA, near Richmond. Harry Silas is the President of the Natural Physique Association (NPA) and the show’s promoter. In addition to the NPA, I hold Pro Cards in the NGA, WNSO-FAME and IDFA (Canada). I turned 67 a few months back.

We continue working hard to put together a great 2010 NGA Alabama Natural Open Bodybuilding, Figure and Fitness Model Championships, a Super Pro Qualifier, on July 10 in Birmingham, Alabama. As of today, we have 42 athletes registered. With two weeks to go I expect several more to sign up this week. With the exception of the open middleweight class (a surprise), all other classes have enough competitors entered to make the classes pro qualifiers. We will award NGA Pro Cards to the winners of the Figure Tall, Figure Short, Master Figure, Women’s Open Bodybuilding, Men’s Masters 40+, 50+ and 60+ , Open Men’s Lightweight, Middleweight and Heavyweight. We will also award NGA Pro Cards to the winner of the Overall in each event. We hope two more middleweights enter so we can have a 100% pro qualifier competition.

My pre-pro contest weight today is: 154.3. I will come in a hard, lean, muscular 145.0. I won my Pro Card at the NPA show last year at 148.0. I want to be a little leaner.

I started a heavy lifting regimen today. Every set was 8 reps of heavy weights. We focused on back and biceps. I will be sore tomorrow.

I began training a Figure competitor today, Caroline, three days-a-week at my YMCA. She is getting ready for a show at the end of September. I am handling her workouts, diet and contest prep, including her posing. Caroline is a Fun Lady who likes to train hard and train natural.

Here is a shot of Caroline from her last show.

Supplements:

I am using the award winning AAEFX 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

117

Friday, July 2, 2010

One week to go until check-in for the 2010 NGA Alabama Natural Open Bodybuilding, Figure and Fitness Model Championships, a Super Pro Qualifier, on July 10 in Hoover, Alabama. I am the co-promoter and Master of Ceremonies for the show.

I’m happy to announce that every class has enough competitors entered to make the class a Pro Qualifier and for us to award NGA Pro Cards to the winners of each class.

We have 50 contestants, 65 with cross-overs. It is going to be a super fun event.

Our national sponsors include AAEFX supplements, Beverly International, Cherry Bombs Attitude Gear and National Federation of Professional Trainers (NFPT).

Weight Training:

My pre-pro contest weight today is: 153.3 pounds

On Wednesday, we did a heavy-lifting legs and calves workout, includng squats and hack squats, and today we did a tough chest, triceps and shoulders regimen. It’s all good.

Supplements:

I am using the award winning AAEFX 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

118

Wednesday, July 14, 2010

Weight Training:

My pre-contest weight today is: 154.3 pounds

I worked Back and Biceps on Monday and Legs and Calves on Wednesday last week, then took Friday off to prepare for my show, the 2010 NGA Alabama Natural Open Championships which was a great success for the athletes and for my business partner and I who promoted the event.

On Monday my training partner and I had a strong Chest and Triceps workout and today we kicked ourselves in the butt with a heavy Legs and Calves session: leg presses, hack squats, extensions, leg curls, abductors, adductors and seated calf raises. It was all good.

Now that our show is over I will focus on contest prep for my next Pro Show in Virginia on September 25.

Supplements:

I am using the award winning AAEFX 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

119


Saturday, July 17, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

My pre-contest weight today is: 153.4 pounds

On Monday my training partner and I had a strong chest and triceps workout, on Wednesday we kicked ourselves in the butt with a heavy legs and calves session: leg presses, hack squats, extensions, leg curls, abductors, adductors and seated calf raises. And on Friday, we ended the week with a heavy back, biceps and shoulders session. It was all good.

Supplements:

I am using the award winning AAEFX 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 of the athletes I trained for the 2010 NGA Alabama Open Championships on July 10 sent me a thank you note with a couple of shots. JC began training with me last August. In his first show he placed 2nd out of six in Men’s 50+ and 4th out of seven in Open Men’s Lightweight

Old Navy

120

Monday, July 19, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

13 weeks out my pre-contest weight today is: 154.0 pounds

Chest and Triceps

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Smith Machine Incline Bench Press
3 x 8 x 145 pounds

Smith Machine Flat Bench Press
3 x 8 x 165 pounds

Smith Machine Decline Bench Press
3 x 8 x 155 pounds

Cable Cross
3 x 8 x 30 pounds on each cable (wrists cocked open)

Machine Bench Press
3 x 8 x 160 pounds (changed seat position for each set)

Seated Triceps Machine Press Down
3 x 8 x 165 pounds

Incline Bench Skull Crushers
3 x 8 x 40 pound barbell

Flat Bench Skull Crushers
3 x 8 x 50 pound barbell

Rope Pull Down
3 x 8 x 50 pounds

100 Slow Hard Crunches

Supplements:

I am using the award winning AAEFX 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