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Post by oldnavy on Jul 27, 2009 16:42:36 GMT -5
Old Navy's Quest to be Bigger, Badder & Better in 2010Most of you know a little about me if you have read any of my articles or followed my previous seven journals posted here and on other bodybuilding and fitness web sites these past five years. My last journal, "Getting My Kicks on 'Route 66,'" covered my training and competitions this year, as a 66 year-old natural master professional bodybuilder. I ended that journal after my final contest of the year, the 2009 NPA Nationals and Masters Universe in Burlington, NC on July 18, where I placed First in the Open Men's Lightweight Class in the NPA Nationals and First in the Men's Masters 60+ Class in the NPA Masters Universe. I was awarded a Natural Physique Association (NPA) Pro Card at this event. I also hold Natural Pro Cards in the National Gym Association (NGA), the World Natural Sports Organization (WNSO-FAME) and in the International Drug Free Athletics (IDFA-Canada). I have competed in five Natural Pro Shows, placing 3rd in two, 2nd in two and 1st in one. My goal this year was to add size and compete 10 pounds heavier than I did in 2008. I hit the stage on July 18 at 148.2, a little more than 10 pounds up from last year. Goal achieved. Today, I start "Old Navy's Quest to be Bigger, Badder & Better in 2010." My goal is to hit the Pro Stage next year at 160 pounds of lean, hard muscle and stand up proudly as a 67 year-old professional athlete entered in my 30th competition. I have lined up some good help. Brian Andrews, President of All American EFX, has named me to "Team EFX" as a AAEFX Sponsored Athlete. I am going to be his first "Senior Natural Freak!" Very Cool! I am using the "Flex Wheeler Signature Series" as part of my training regimen: Kre-Alkalyn EFX PRO Nytric EFX PRO CELL RUSH LBA PRO LG5 PRO I am also training with the AAEFX "Step-Load Progression" Principle and will report my progress over the next three cycles of the 18-weeks plan. I will Train Hard and Train Natural in my Quest to be Bigger, Badder & Better in 2010 or my name isn't Old Navy! Please visit my web site: www.BodyBuildingSenior.com. Thank you. Old Navy
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Post by oldnavy on Jul 31, 2009 12:54:55 GMT -5
Friday, July 31, 2009 – Week One of Step-Load Progression Training
Weight: 150.0 pounds
I really like this program. It calls for heavy lifting and I love pushing weight. My training partner and I do this plan on Monday, Wednesday and Friday. Tuesdays and Thursdays are for cardio and muscle recovery.
Here is how Week One went:
Day 1 – Legs and Calves
Smith Machine Squats – 195 x 10 x1
Leg Extensions – 140 x 10 x 2
Standing Calf Raise – 190 x 10 x 3
Seated Calf Raise – 70 x 10 x 3
Abs Crunches – 125 reps
Day 2 – Back, Biceps, Abs
Smith Machine Dead Lifts – 175 x 10 x 1
T-Bar Rows – 60 x 10 x 2
Close Grip Pull Downs – 130 x 10 x 2
Low Cable Rows – 100 x 10 x 2
Shrugs – 42.5 x 40 x 2
Dumb Bell Curls – 32.5 x 10 x 2
Abs Crunches – 125 reps
Day 3 – Chest, Shoulders, Triceps and Abs
Smith Machine Bench Press – 155 x 10 x 1
Smith Machine Incline Press – 125 x 10 x 2
Seated Shoulder Press – 75 x 10 x 2
Dumb Bell Raises – 17.5 x 10 x 2
Lying Dumb Bell Triceps Extensions – 27.5 x 10 x 2
Abs Crunches – 125 Reps
It was a great first week. Each week, the work will become more difficult as we increase sets and increase weight loads. We are using the Smith Machine for much of the work to avoid rotator cuff problems.
I have only been on the AAEFX supplement stack for one week. I will report any changes or effects next week. So far, so good. Rocking & Rolling.
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Post by oldnavy on Aug 7, 2009 19:12:06 GMT -5
Friday, August 7, 2009 – Week Two of Step-Load Progression Training
Weight: 151.4 pounds
We kicked up the program in Week Two by doing five sets of the Major Exercises (Squats, Dead Lifts and Bench Press).
Here is how Week Two went:
Day 1 – Legs and Calves
Smith Machine Squats – 165 x 10 x 5 sets (85% of 100% Rep Max)
Machine Leg Extensions – 140 x 10 x 2 sets
Machine Leg Curls – 80 x 10 x 2 sets
Standing Calf Raise – 190 x 10 x 3 sets
Seated Calf Raise – 70 x 10 x 3 sets
Abs Crunches – 125 reps
Day 2 – Back, Biceps, Abs
Smith Machine Dead Lifts – 155 x 10 x 5 sets (85% of 100% Max) – This sucked!
T-Bar Rows – 60 x 10 x 2 sets
Close Grip Pull Downs – 130 x 10 x 2 sets
Low Cable Rows – 100 x 10 x 2 sets
Shrugs – 42.5 x 40 x 2 sets
Dumb Bell Curls – 32.5 x 10 x 2 sets
Abs Crunches – 125 reps
Day 3 – Chest, Shoulders, Triceps and Abs
Smith Machine Bench Press – 130 x 10 x 5 sets (85% of 100% Max)
Smith Machine Incline Press – 125 x 10 x 2 sets
Seated Shoulder Press – 75 x 10 x 2 sets
Dumb Bell Rises – 17.5 x 10 x 2 sets
Prone Dumb Bell Triceps Extensions – 27.5 x 10 x 2 sets
Skip Rope – 100 skips
Abs Crunches – 125 Reps
It was a great second week. Each week, the work will become more difficult as we increase sets and increase weight loads. We are using the Smith Machine for much of the work to avoid rotator cuff problems. This is Fun Stuff.
I am using the "Flex Wheeler Signature Series" supplements as part of my training regimen:
Kre-Alkalyn EFX PRO Nytric EFX PRO CELL RUSH LBA PRO LG5 PRO
This is the second week I have been on this excellent stack. It’s still early, but I am feeling stronger during my workouts and my recovery time is a little shorter than before. I have high expectations that this supplement plan, coupled with my rigorous workout regimen, will prove to be very beneficial.
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Post by Roger on Aug 8, 2009 10:59:21 GMT -5
Good work Scott
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Post by oldnavy on Aug 10, 2009 19:16:37 GMT -5
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Post by oldnavy on Aug 14, 2009 11:26:43 GMT -5
Friday, August 14, 2009 – Week Three of Step-Load Progression Training
Weight: 152.4 pounds
We kicked up the program in Week Three by adding a third set to all “Assistance Work.”
Here is how Week Three went:
Day 1 – Legs and Calves
Smith Machine Squats – 185 x 10 x 4 sets (90% of 100% Rep Max)
Machine Leg Extensions – 140 x 10 x 3 sets
Machine Leg Curls – 85 x 10 x 3 sets
Standing Calf Raise – 190 x 15 x 3 sets
Seated Calf Raise – 90 x 15 x 3 sets
Abs Crunches – 125 reps
Day 2 – Back, Biceps, Abs
Smith Machine Dead Lifts – 160 x 10 x 4 sets (90% of 100% Max)
T-Bar Rows – 60 x 10 x 3 sets
Close Grip Pull Downs – 130 x 10 x 3 sets
Low Cable Rows – 100 x 10 x 3 sets
Shrugs – 42.5 x 32 x 3 sets
Dumb Bell Curls – 32.5 x 10 x 3 sets
Abs Crunches – 125 reps
Day 3 – Chest, Shoulders, Triceps and Abs
Smith Machine Bench Press – 140 x 10 x 4 sets (90% of 100% Max)
Smith Machine Incline Press – 125 x 10 x 3 sets
Seated Shoulder Press – 75 x 10 x 3 sets
Dumb Bell Rises – 17.5 x 10 x 3 sets
Lying Dumb Bell Triceps Extensions – 27.5 x 10 x 3 sets
Unassisted Pull Ups – 10 x 2 sets
Abs Crunches – 125 Reps
It was a great third week. Each week, the work will become more difficult as we increase sets and increase weight loads. We are using the Smith Machine for much of the work to avoid rotator cuff problems. This is Tough Stuff.
Supplements:
I am using the AAEFX "Flex Wheeler Signature Series" as part of my training regimen:
Kre-Alkalyn EFX PRO Nytric EFX PRO CELL RUSH LBA PRO LG5 PRO NF-PRO
I added the AAEFX protein supplement, NF-PRO 100% Pro-Grade Whey Protein. It has excellent content, mixes well and tastes great! I have the chocolate. It also comes in vanilla.
This is the third week I have been on this excellent stack. I am definitely feeling strong during my workouts and my recovery time is shorter. I have continued to eat clean while adding 2.4 pounds of mostly lean body weight.
Old Navy
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Post by mrky03 on Aug 19, 2009 18:48:29 GMT -5
You're amazing Scott! You continue to inspire me!
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Post by oldnavy on Aug 21, 2009 9:39:07 GMT -5
You're amazing Scott! You continue to inspire me! And you me, my Frined.
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Post by oldnavy on Aug 21, 2009 9:39:35 GMT -5
Friday, August 21, 2009 - Week Four of Step-Load Progression Training
Weight: 153.4 pounds
We kicked up the program in Week Four by adding extra weight to some of the sets and adding a couple of exercises.
Here is how Week Four went:
Day 1 - Legs and Calves
Smith Machine Squats - 195 x 10 x 3 sets (100% of 100% Rep Max)
Machine Leg Extensions - 140 x 10 x 3 sets
Machine Leg Curls - 85 x 10 x 3 sets
Hip Adductor - 110 x 15 x 3 sets
Hip Abductor - 150 x 15 x 3 sets
Seated Calf Raise - 190 x 25 x 3 sets
Standing Calf Raise - 160 x 25 x 3 sets
Abs Crunches - 125 reps
Day 2 - Back, Biceps, Abs
Smith Machine Dead Lifts - 165 x 10 x 4 sets (95% of 100% Max)
T-Bar Rows - 60 x 10 x 3 sets
Close Grip Pull Downs - 130 x 10 x 3 sets
Low Cable Rows - 100 x 10 x 3 sets
Shrugs - 42.5 x 32 x 3 sets
Dumb Bell Curls - 32.5 x 10 x 3 sets
Abs Crunches - 125 reps
Day 3 - Chest, Shoulders, Triceps and Abs
Smith Machine Bench Press - 150 x 10 x 4 sets (95% of 100% Max)
Smith Machine Incline Press - 125 x 10 x 3 sets
Seated Shoulder Press - 75 x 10 x 3 sets
Dumb Bell Rises - 17.5 x 10 x 3 sets
Lying Dumb Bell Triceps Extensions - 27.5 x 10 x 3 sets
Unassisted Pull Ups - 10 x 2 sets
Abs Crunches - 125 Reps
It was a great fourth week. Next week we set new 100% Rep Max for Squats, Dead Lifts and Chest Press. We also add weight to each of the other exercises while dropping reps. The idea is to lift heavier in the next five-week cycle. This is an excellent training program.
Supplements:
I am using the "Flex Wheeler Signature Series" as part of my training regimen:
Kre-Alkalyn EFX PRO Nytric EFX PRO CELL RUSH LBA PRO LG5 PRO NF-PRO
This is the fourth week I have been on this excellent stack. I am looking forward to the next five-weeks of heavy lifting. I am confident my AAEFX stack will help me achieve my lifting goals during this training cycle. I am definitely feeling stronger.
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Post by RUBICON19 on Aug 21, 2009 11:36:07 GMT -5
You're amazing Scott! You continue to inspire me! YES!!!!!!!! What a guy!!! Go Scott, GO!!!!!!!!!!!!!!!!!
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Post by oldnavy on Aug 23, 2009 13:35:54 GMT -5
You're amazing Scott! You continue to inspire me! YES!!!!!!!! What a guy!!! Go Scott, GO!!!!!!!!!!!!!!!!! Thanks, Rub. You are "indestructible."
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Post by RUBICON19 on Aug 23, 2009 15:04:13 GMT -5
YES!!!!!!!! What a guy!!! Go Scott, GO!!!!!!!!!!!!!!!!! Thanks, Rub. You are "indestructible." No, NO my friend. YOU ARE!!!!!!!!!!!!!!!!!!!!!!!!!!
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Post by oldnavy on Aug 28, 2009 16:07:19 GMT -5
Friday, August 28, 2009 – Week Five of Step-Load Progression Training
Weight: 154.4 pounds
We kicked up the program in Week Five by setting a new 100% Rep Max for Squats, Dead Lifts and Chest Press and by upping most other work to four sets.
Here is how Week Five went:
Day 1 – Legs and Calves
Smith Machine Squats – 195 x 10 x 1 set; 205 x 10 x 1 set; 225 x 8 x 1 set (New 100% Rep Max)
Machine Leg Extensions – 140 x 10 x 4 sets
Machine Leg Curls – 85 x 10 x 4 sets
Hip Adductor – 110 x 15 x 4 sets
Hip Abductor – 150 x 15 x 4 sets
Seated Calf Raise – 190 x 25 x 3 sets
Standing Calf Raise – 160 x 25 x 3 sets
Abs Crunches – 125 reps
Day 2 – Back, Biceps, Abs
Smith Machine Dead Lifts – 165 x 10 x 1 set; 175 x 10 x 1 set; 200 x 8 x 1 set (New 100% Max)
T-Bar Rows – 60 x 10 x 4 sets
Close Grip Pull Downs – 130 x 10 x 4 sets
Low Cable Rows – 100 x 10 x 4 sets
Dumb Bell Shrugs – 42.5’s x 32 x 3 sets
Dumb Bell Curls – 32.5’s x 10 x 4 sets
Abs Crunches – 125 reps
Day 3 – Chest, Shoulders, Triceps and Abs
Dumb Bell Bench Press – 55’s x 10 x 1 set; 60’s x 10 x 1 set; 65’s x 8 x 1 set (New 100% Max)
Dumb Bell Incline Press – 40’s x 10 x 1 set; 45’s x 10 x 1 set; 50’s x 8 x 1 set
Bar Bell Military Press – 70 x 10 x 4 sets
Dumb Bell Side Rises – 25’s x 10 x 4 sets
Triceps V-Bar pushdowns – 70 x 10 x 4 sets
Unassisted Pull Ups – 10 x 2 sets
Abs Crunches – 125 Reps
It was a great fifth week. Next week we take a week off from weight training and do body weight work. After that, we will begin cycle two of this three-cycle plan.
Supplements:
I am using the "Flex Wheeler Signature Series" as part of my training regimen:
Kre-Alkalyn EFX PRO Nytric EFX PRO CELL RUSH LBA PRO LG5 PRO NF-PRO
This is the fifth week I have been on this excellent stack. I have been able to increase my weights and finish my sets with a good deal of reserve strength.
Old Navy
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Post by mrky03 on Aug 28, 2009 19:01:05 GMT -5
Excellent Scott! You are living proof that you can get stronger and improve your physique at any age! I really love the positive reinforcement that your journal gives us older guys! Heck this stuff keeps us young!
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Post by oldnavy on Aug 30, 2009 19:28:31 GMT -5
Excellent Scott! You are living proof that you can get stronger and improve your physique at any age! I really love the positive reinforcement that your journal gives us older guys! Heck this stuff keeps us young! Thanks, Joel. I enjoy reading your 2009 Contest Prep journal, too. Old Navy
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Post by oldnavy on Sept 4, 2009 13:03:06 GMT -5
Friday, September 4, 2009, Week Six of the AAEFX Step-Load Progression Plan
Weight - 154.0
This was my hardest week so far. As a weight trainer/bodybuilder, I love working out and lifting heavy. This was a programmed week off. I did nothing. I work as the Fitness Director at a local YMCA. I'm in the weight room several hours each day. To not lift while around all that heavy metal was hard. I'm having withdrawal anxiety. Not really, but it was different. I can't remember the last time I didn't train for a full week. Step-Load Progression calls for a week off after five weeks on in order to rest, recover and aid in building muscle. I will pick it up again on Monday, Labor Day.
Old Navy
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Post by oldnavy on Sept 11, 2009 17:07:14 GMT -5
Friday, September 11, 2009 – Week Seven of the AAEFX Step-Load Progression Training Weight: 154.4 pounds After our week off for recovery and repair, we kicked up the program in Week Seven by lifting a series of heavier weights as we began our second cycle of the AAEFX Step-Load Progression Training. Here is how Week Seven went: Day 1 – Legs and Calves Smith Machine Squats – 195 x 8 x 5 sets Machine Leg Extensions – 140 x 8 x 2 sets Machine Leg Curls – 85 x 8 x 2 sets Hip Adductor – 110 x 15 x 2 sets Hip Abductor – 150 x 15 x 2 sets Seated Calf Raise – 190 x 25 x 3 sets Standing Calf Raise – 160 x 25 x 3 sets Abs Crunches – 125 reps Day 2 – Back, Biceps, Abs Smith Machine Dead Lifts – 175 x 8 x 5 sets T-Bar Rows – 70 x 8 x 2 sets Close Grip Pull Downs – 130 x 8 x 2 sets Low Cable Rows – 115 x 8 x 2 sets Dumb Bell Shrugs – 42.5’s x 32 x 3 sets Dumb Bell Curls – 32.5’s x 8 x 2 sets Abs Crunches – 125 reps Day 3 – Chest, Shoulders, Triceps and Abs Dumb Bell Bench Press – 55’s x 8 x 5 sets Dumb Bell Incline Press – 50’s x 8 x 2 sets Bar Bell Military Press – 70 x 8 x 2 sets Dumb Bell Side Rises – 25’s x 8 x 2 sets Triceps V-Bar pushdowns – 70 x 8 x 2 sets Unassisted Pull Ups – 10 x 2 sets Abs Crunches – 125 Reps It was a great seventh week. This is the first week of the second six-week cycle. We are generally using heavier weights with less reps than we used in the first cycle. Supplements: I am using the "Flex Wheeler Signature Series" as part of my training regimen: Kre-Alkalyn EFX PRO Nytric EFX PRO CELL RUSH LBA PRO LG5 PRO NF-PRO This is the seventh week I have been on this excellent stack. I continue increasing my weights and completing my sets with a good deal of reserve strength.
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Post by oldnavy on Sept 18, 2009 5:59:55 GMT -5
Friday, September 18, 2009 – Week Eight of the AAEFX Step-Load Progression Training Weight: 158.0 pounds Week Eight was tough. We are continuing to increase our weights as we progress in this excellent program. Here is how Week Eight went: Day 1 – Legs and Calves Smith Machine Squats – 195 x 8 x 5 sets Machine Leg Extensions – 140 x 8 x 2 sets Machine Leg Curls – 85 x 8 x 2 sets Hip Adductor – 110 x 15 x 2 sets Hip Abductor – 150 x 15 x 2 sets Seated Calf Raise – 190 x 25 x 3 sets Standing Calf Raise – 160 x 25 x 3 sets Abs Crunches – 125 reps Day 2 – Back, Biceps, Abs Smith Machine Dead Lifts – 175 x 8 x 5 sets T-Bar Rows – 70 x 8 x 2 sets Close Grip Pull Downs – 130 x 8 x 2 sets Low Cable Rows – 115 x 8 x 2 sets Dumb Bell Shrugs – 42.5’s x 32 x 3 sets Dumb Bell Curls – 32.5’s x 8 x 2 sets Abs Crunches – 125 reps Day 3 – Chest, Shoulders, Triceps and Abs Dumb Bell Bench Press – 55’s x 8 x 5 sets Dumb Bell Incline Press – 50’s x 8 x 2 sets Bar Bell Military Press – 70 x 8 x 2 sets Dumb Bell Side Rises – 25’s x 8 x 2 sets Triceps V-Bar pushdowns – 70 x 8 x 2 sets Unassisted Pull Ups – 10 x 2 sets Abs Crunches – 125 Reps It was a great eighth week. This is the second week of the second six-week cycle. We are generally using heavier weights with fewer reps than we used in the first cycle. Supplements: I am using the "Flex Wheeler Signature Series" as part of my training regimen: Kre-Alkalyn EFX PRO Nytric EFX PRO CELL RUSH LBA PRO LG5 PRO NF-PRO I have been on this excellent stack for two months. I have gained ten pounds of mostly lean body weight. I’m pumped, to say the least.
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Post by RUBICON19 on Sept 22, 2009 21:07:06 GMT -5
Check your PM
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Post by oldnavy on Sept 25, 2009 9:49:53 GMT -5
Friday, September 25, 2009 – Week Nine of AAEFX Step-Load Progression Training Weight: 161.0 pounds Week Nine was fun. We upped the weights on several exercises and went to three sets for most of the work. Here is how Week Nine went: Day 1 – Legs and Calves Smith Machine Squats – 215 x 8 x 4sets Machine Leg Extensions – 150 x 8 x 3 sets Machine Leg Curls – 90 x 8 x 3 sets Hip Adductor – 130 x 15 x 3 sets Hip Abductor – 190 x 15 x 3 sets Seated Calf Raise – 210 x 25 x 3 sets Standing Calf Raise – 160 x 25 x 3 sets Abs Crunches – 125 reps Day 2 – Back, Biceps, Abs Smith Machine Dead Lifts – 185 x 8 x 4 sets T-Bar Rows – 75 x 8 x 3 sets Close Grip Pull Downs – 130 x 8 x 3 sets Low Cable Rows – 115 x 8 x 3 sets Dumb Bell Shrugs – 45’s x 32 x 3 sets Dumb Bell Curls – 30’s x 8 x 3 sets Abs Crunches – 125 reps Day 3 – Chest, Shoulders, Triceps and Abs Dumb Bell Bench Press – 60’s x 8 x 4 sets Dumb Bell Incline Press – 50’s x 8 x 3 sets Bar Bell Military Press – 60 x 8 x 3 sets Dumb Bell Side Rises – 25’s x 8 x 3 sets Triceps V-Bar pushdowns – 70 x 8 x 3 sets Unassisted Pull Ups – 10 x 3 sets Abs Crunches – 125 Reps It was a great ninth week. This is the third week of the second six-week cycle of this excellent program. Supplements: I am using the "Flex Wheeler Signature Series" as part of my training regimen: Kre-Alkalyn EFX PRO Nytric EFX PRO CELL RUSH LBA PRO LG5 PRO NF-PRO I’m impressed with this stack. I am making good gains in strength and stamina. I am on my way to Atlanta this afternoon to prepare for the 11th Annual NGA NOPI World Bodybuilding & Figure Championships on Saturday, where I will act as Master of Ceremonies for the Pro-Qualifier and Pro-Am event.
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