[quote]Old Navy wrote:
[quote]Elaikases wrote:
[quote]Old Navy wrote:
Wednesday, August 11, 2010
125 Slow Hard Crunches
Old Navy
[/quote]
Ok, I’m impressed.
[/quote]
I need my abs to show.
[/quote]
Heck, with that kind of work out they are going to go on tour by themselves 
Friday, August 27, 2010
Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.
7 weeks out my pre-contest weight today is: 147.9 pounds
Back, Shoulders and Biceps 20 Somethings
All reps are performed slowly with a pause at the top of each rep and a slow negative recover stroke.
Hoist Machine Lat Pull Down
2 x 20 x 150 pounds
Hoist Machine Seated Row
2 x 20 x 170 pounds
Hoist Machine Shoulder Press
2 x 20 x 145 pounds
Dumb Bell Curl
2 x 20 x 20 pound dumb bells
Bar Bell Curl
2 x 20 x 30 pound fixed bar bell
125 Slow Hard Crunches
30 minutes of moderate tread mill
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
Wednesday, September 1, 2010
Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.
7 weeks out my pre-contest weight today is: 148.0 pounds
Legs and Calves
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.
Machine Leg Press
2 x 20 x 260 pounds
Machine Leg Extensions
2 x 20 x 150 pounds
Machine Leg Curls
2 x 20 x 140 pounds
Machine Adductors
2 x 20 x 125 pounds
Machine 3pounds
Seated Calf Raises
3 x 20 x 165 pounds
Standing Calf Raises
3 x 20 x bodyweight
140 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
Friday, September 3, 2010
Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.
6 weeks out my pre-contest weight today is: 148.0 pounds
Back, Shoulders and Biceps
All reps are performed slowly with a pause at the top of each rep and a slow negative recover stroke.
Hoist Machine Lat Pull Down
3 x 10 x 150 pounds
Hoist Machine Seated Row
3 x 10 x 170 pounds
Hoist Machine Shoulder Press
3 x 10 x 145 pounds
Dumb Bell Curl
3 x 10 x 25 pound dumb bells
Bar Bell Curl
3 x 10 x 40 pound fixed bar bell
140 Slow Hard Crunches
30 minutes of moderate tread mill
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
Monday, September 6, 2010
Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.
6 weeks out my pre-contest weight today is: 150.0 pounds
Before doing a strong back and shoulders workout, I had my body fat and body composition measured. The last time I did this was on August 20.
Here are the results of the 7 Site Skinfold (Polar) computer based test:
Biometrics
Age - 67
Height - 67"
Weight on 4/09 - 152 pounds
Weight on 8/20 - 151 pounds
Weight on 9/06 - 150 pounds
Body Mass Index (BMI) on 4/09 - 23.8
Body Mass Index (BMI) on 8/20 - 23.6
Body Mass Index (BMI) on 9/06 - 23.5
Body Composition
7 Site Skinfold on 4/09 - 10.3% body fat
7 Site Skinfold on 8/20 - 08.7% body fat
7 Site Skinfold on 9/06 - 08.3% body fat
Lean Body Mass on 4/09 - 136 pounds
Lean Body Mass on 8/20 - 138 pounds
Lean Body Mass on 9/06 - 138 pounds
I am pleased that I lost a pound of body weight, .4% of my body fat and kept my lean mass. With six weeks to go before my next Pro Show, I’m satisfied with my progress.
I will increase my cardio starting today. I would like to be below 7% body fat when I measure again in two weeks. The hardest part of this, of course, is keeping muscle while losing body fat. I am carrying 12 pounds of body fat.
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
Wednesday, September 8, 2010
Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.
6 weeks out my pre-contest weight today is: 149.4 pounds
Legs and Calves
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.
Machine Leg Press
2 x 20 x 260 pounds
Machine Leg Extensions
2 x 20 x 150 pounds
Machine Leg Curls
2 x 20 x 140 pounds
Machine Adductors
2 x 20 x 125 pounds
Machine Abductors
2 x 20 x 125 pounds
Seated Calf Raises
3 x 20 x 165 pounds
Standing Calf Raises
3 x 20 x bodyweight
150 Slow Hard Crunches
30 Minutes of Moderate Speed Treadmill
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
Friday, September 10, 2010
Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.
5 weeks out my pre-contest weight today is: 149.0 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.
Incline Bench Press
3 x 10 x 52.5 pound dumb bells
Flat Bench Press
3 x 10 x 60 pound dumb bells
Seated Machine Chest Press
3 x 10 x 175 pounds (changed seat position for each set)
Cable Cross
3 x 10 x 45 pounds on each cable (wrists cocked open)
Seated Triceps Machine Press Down
3 x 10 x 170 pounds
Incline Bench Triceps Extensions
3 x 10 x 25 pound dumb bells
Flat Bench Triceps Extensions
3 x 10 x 25 pound dumb bells
Rope Pull Down
3 x 10 x 55 pounds
140 Slow Hard Crunches
30 Minutes of Moderate Tread Mill
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
Monday, September 13, 2010
Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.
5 weeks out my pre-contest weight today is: 148.6 pounds.
Back, Shoulders and Biceps
All exercises begin with one or two warm up sets and then all reps are performed slowly with a pause at the top of each rep and a slow negative recover stroke.
Body Weight Pull Ups
5 x 8 x 148.6 pounds (body weight)
T-Bar Upright Row
3 x 8 x 115 pounds
Hoist Machine Lat Pull Down
3 x 8 x 150 pounds
Hoist Machine Seated Row
3 x 8 x 170 pounds
Hoist Machine Shoulder Press
3 x 8 x 145 pounds
Hoist Machine Bicep Curl
3 x 8 x 95 pounds
Dumb Bell Curl
3 x 8 x 27.5 pound dumb bells
Bar Bell Curl
3 x 8 x 50 pound fixed bar bell
125 Slow Hard Crunches
30 Minutes of Moderate Speed Tread Mill
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
Monday, September 20, 2010
Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.
4 weeks out my pre-contest weight today is: 147.0 pounds.
Back, Shoulders and Biceps
All exercises begin with one or two warm up sets and then all reps are performed slowly with a pause at the top of each rep and a slow negative recover stroke.
Body Weight Pull Ups
5 x 10 x 147.0 pounds (body weight)
T-Bar Upright Row
3 x 10 x 115 pounds
Hoist Machine Lat Pull Down
3 x 10 x 150 pounds
Hoist Machine Seated Row
3 x 10 x 170 pounds
Hoist Machine Shoulder Press
3 x 10 x 145 pounds
Hoist Machine Bicep Curl
3 x 10 x 95 pounds
Dumb Bell Curl
3 x 10 x 27.5 pound dumb bells
Bar Bell Curl
3 x 10 x 50 pound fixed bar bell
125 Slow Hard Crunches
30 Minutes of Moderate Speed Tread Mill
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
Wednesday, September 22, 2010
Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.
4 weeks out my pre-contest weight today is: 146.5 pounds
Legs and Calves
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.
Machine Leg Press
3 x 8 x 270 pounds
Machine Leg Extensions
3 x 8 x 160 pounds
Machine Prone Leg Curls
3 x 8 x 70 pounds
Machine Seated Leg Curls
3 x 8 x 80
Seated Calf Raises
3 x 25 x 165 pounds
Standing Calf Raises
3 x 25 x body weight
150 Slow Hard Crunches
30 Minutes of Moderate Speed Treadmill
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
I’ve been gone for a while Old Navy, but your training remains impressive sir.
I’m really looking forward to a report in October on how it goes.
Thanks, Friends. I’m pumped about my next pro show. It’s the only contest I’m entering this year. I will be harder, leaner and a little bigger than I was last year. I’ll keep you posted.
Friday, September 24, 2010
Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.
3 weeks out my pre-contest weight today is: 145.6 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.
Incline Bench Press
3 x 10 x 52.5 pound dumb bells
Flat Bench Press
3 x 10 x 60 pound dumb bells
Seated Machine Chest Press
3 x 10 x 175 pounds (changed seat position for each set)
Cable Cross
3 x 10 x 45 pounds on each cable (wrists cocked open)
Seated Triceps Machine Press Down
3 x 10 x 170 pounds
Incline Bench Triceps Extensions
3 x 10 x 25 pound dumb bells
Flat Bench Triceps Extensions
3 x 10 x 25 pound dumb bells
Rope Pull Down
3 x 10 x 55 pounds
150 Slow Hard Crunches
30 Minutes of Moderate Tread Mill
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
Monday, September 27, 2010
Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.
3 weeks out my pre-contest weight today is: 145.6 pounds.
Back, Shoulders and Biceps
All exercises begin with one or two warm up sets and then all reps are performed slowly with a pause at the top of each rep and a slow negative recover stroke.
Body Weight Pull Ups
5 x 10 x 145.6 pounds (body weight)
T-Bar Upright Row
3 x 10 x 120 pounds
Hoist Machine Lat Pull Down
3 x 10 x 160 pounds
Hoist Machine Seated Row
3 x 10 x 175 pounds
Hoist Machine Shoulder Press
3 x 10 x 150 pounds
Hoist Machine Bicep Curl
3 x 10 x 95 pounds
Dumb Bell Curl
3 x 10 x 27.5 pound dumb bells
Bar Bell Curl
3 x 10 x 50 pound fixed bar bell
150 Slow Hard Crunches
30 Minutes of Moderate Speed Tread Mill
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
Wednesday, September 29, 2010
Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.
17 days out my pre-contest weight today is: 144.5 pounds
Legs and Calves
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.
Machine Leg Press
3 x 10 x 300 pounds
Machine Leg Extensions
3 x 10 x 165 pounds
Machine Leg Curls
3 x 10 x 155 pounds
Machine Adductors
3 x 10 x 135 pounds
Machine Abductors
3 x 10 x 145 pounds
Seated Calf Raises
3 x 25 x 175 pounds
Standing Calf Raises
3 x 25 x body weight
150 Slow Hard Crunches
30 Minutes of Moderate Tread Mill
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
Friday, October 1, 2010
Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.
15 days out my pre-contest weight today is: 144.0 pounds
I have lost five pounds in two weeks. I am hard and lean, but I look smaller than I want to be on stage. With two weeks to go I am going to increase my carbs, look in the mirror and trust my eyes and not the scale to get me where I need to be.
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
Monday, October 4, 2010
Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.
12 days out my pre-contest weight today is: 144.0 pounds.
I am basically ready for my contest. I only needed to lose about 10 pounds of body weight and a few percentage points of body fat. I have done that and I am now holding on to my leanness, cuts and definition. I could apply my tan and hit the stage today. During the next 12 days, I will try to get a little harder without losing size. This is a going to be challenging.
Back, Shoulders and Biceps
All exercises begin with one or two warm up sets and then all reps are performed slowly with a pause at the top of each rep and a slow negative recover stroke.
Body Weight Pull Ups
5 x 10 x 144.0 pounds (body weight)
T-Bar Upright Row
2 x 15 x 120 pounds
Hoist Machine Lat Pull Down
2 x 15 x 160 pounds
Hoist Machine Seated Row
2 x 15 x 175 pounds
Hoist Machine Shoulder Press
2 x 15 x 150 pounds
Hoist Machine Bicep Curl
2 x 15 x 95 pounds
Dumb Bell Curl
2 x 15 x 27.5 pound dumb bells
Bar Bell Curl
2 x 15 x 50 pound fixed bar bell
150 Slow Hard Crunches
30 Minutes of Moderate Speed Tread Mill
30 Minutes of Posing Practice
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
Wednesday, October 6, 2010
Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.
10 days out my pre-contest weight today is: 144.0 pounds
Legs and Calves - This is the last time for Legs before the contest
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.
Machine Leg Press
3 x 15 x 250 pounds
Machine Leg Extensions
3 x 15 x 150 pounds
Machine Leg Curls
3 x 15 x 140 pounds
Machine Adductors
3 x 15 x 130 pounds
Machine Abductors
3 x 15 x 140 pounds
Seated Calf Raises
3 x 25 x 175 pounds
Standing Calf Raises
3 x 25 x body weight
150 Slow Hard Crunches
30 Minutes of Moderate Tread Mill
30 Minutes of Posing Practice
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
Friday, October 8, 2010
Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.
8 Days out my pre-contest weight today is: 143.0 pounds
I begin my final week of contest prep tomorrow. I am very close to being as hard and lean as I have ever been for a show. This will be my 31st contest and 6th Pro Show. I really want to represent. I want to step onto the stage at 67 years old looking better than I have ever looked. I’m in the zone to make it happen.
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.
Incline Bench Press
3 x 15 x 52.5 pound dumb bells
Flat Bench Press
3 x 15 x 60 pound dumb bells
Seated Machine Chest Press
3 x 15 x 175 pounds (changed seat position for each set)
Cable Cross
3 x 15 x 45 pounds on each cable (wrists ****ed open)
Seated Triceps Machine Press Down
3 x 15 x 170 pounds
Incline Bench Triceps Extensions
3 x 15 x 25 pound dumb bells
Flat Bench Triceps Extensions
3 x 15 x 25 pound dumb bells
Rope Pull Down
3 x 10 x 55 pounds
150 Slow Hard Crunches
30 Minutes of Moderate Tread Mill
30 Minutes of Posing Practice
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