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

[mrky03]

Scott, you are amazing! Every time I read your journal I get inspired!

I've always meant to look into competing in one of the natural organizations. I don't know if they have any competitions in Ky. But it would be kind of nice to travel to the south to compete someday!

[oldnavy]

Sept 26, 2009 10:29:37 GMT -5 mrky03 said:

Scott, you are amazing! Every time I read your journal I get inspired!

I've always meant to look into competing in one of the natural organizations. I don't know if they have any competitions in Ky. But it would be kind of nice to travel to the south to compete someday!

Thanks. There is a very good NGA show in Nashville in June and my NGA show in Alabama is in July. I am judging the Nashville show and am the Promoter/Master of Ceremonies at my show.

Come on down!!!!

Old Navy

[oldnavy]

Friday, October 2, 2009 – Week 10 of AAEFX Step-Load Progression Training

Weight: 159.0 pounds

Week 10 was tough. 215 pound Squats and 200 pound Dead Lifts left me breathless.

Here is how Week 10 went:

Day 1 – Legs and Calves

Smith Machine Squats – 215 x 8 x 3sets

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 – 215 x 8 x 3 sets

T-Bar Rows – 90 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 1 set, 65’s x 8 x 1 set, 70’s x 8 x 1 set (This was fun!)

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 10th week. This is the fourth 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 felt a surge of strength on Friday while I was doing the Dumb Bell Bench Press. I was supposed to do 60’s and round up doing a set of 65’s and another set of 70’s. Nice.

[oldnavy]

Friday, October 9, 2009 – Week 11 of AAEFX Step-Load Progression Training

Weight: 161.0 pounds (There was a little cheating going on this week with my 30th Wedding Anniversary)

Week 11 was challenging. We set new one rep max for Squats, Dead Lifts and Bench Press for the final cycle of this program.

Here is how Week 11 went:

Day 1 – Legs and Calves

Smith Machine Squats – 215 x 6 x 1, 225 x 6 x 1, 250 x 1 RM

Machine Leg Extensions – 150 x 8 x 4 sets

Machine Leg Curls – 90 x 8 x 4 sets

Hip Adductor – 130 x 15 x 4 sets

Hip Abductor – 190 x 15 x 4 sets

Seated Calf Raise – 250 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 – 190 x 4 x 1 set, 215 x 3 x 1 set, 225 x 1 RM

T-Bar Rows – 90 x 8 x 4 sets

Close Grip Pull Downs – 130 x 8 x 4 sets

Low Cable Rows – 115 x 8 x 4 sets

Dumb Bell Shrugs – 45’s x 32 x 3 sets

Dumb Bell Curls – 30’s x 8 x 4 sets

Abs Crunches – 125 reps


Day 3 – Chest, Shoulders, Triceps and Abs

Dumb Bell Bench Press – 65’s x 8 x 1 set, 70’s x 8 x 1 set, 75’s x 3 RM (This was fun!)

Dumb Bell Incline Press – 50’s x 8 x 4 sets

Bar Bell Military Press – 60 x 8 x 4 sets

Dumb Bell Side Rises – 25’s x 8 x 4 sets

Triceps V-Bar pushdowns – 70 x 8 x 4 sets

Unassisted Pull Ups – 10 x 4 sets

Abs Crunches – 125 Reps

It was a great 11th week. This is the fifth 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 felt another surge of strength on Friday while I was doing the Dumb Bell Bench Press. I was supposed to do one rep of 75’s for my new RM but instead did three. I could have gone to 80’s, but I didn’t want to push it since I still had a full workout to complete.

[nwtrnr]

Incredible job congrats on your accomplishments!

[oldnavy]

Oct 14, 2009 14:11:30 GMT -5 nwtrnr said:

Incredible job congrats on your accomplishments!

Thanks. Are you training to compete?

[oldnavy]

Friday, October 15, 2009, Week 12 of the AAEFX Step-Load Progression Plan

Weight - 163.0

AAEFX Step-Load Progression calls for a week off after five weeks on in order to rest, recover and aid in building muscle. This was the week off after the second five-week cycle. I will begin the final six weeks, including a final off-week on Monday.

I spent the week doing light cardio and bodyweight circuit training. I didn’t touch a weight, but did a lot of pull ups, push ups, dips, crunches, leg lifts and cardio, including skip rope and tread mill.

I’m feeling really great. My weight is up and my muscle tone is good.

Old Navy

[mrky03]

Oct 16, 2009 16:24:40 GMT -5 oldnavy said:

Friday, October 15, 2009, Week 12 of the AAEFX Step-Load Progression Plan

Weight - 163.0

AAEFX Step-Load Progression calls for a week off after five weeks on in order to rest, recover and aid in building muscle. This was the week off after the second five-week cycle. I will begin the final six weeks, including a final off-week on Monday.

I spent the week doing light cardio and bodyweight circuit training. I didn’t touch a weight, but did a lot of pull ups, push ups, dips, crunches, leg lifts and cardio, including skip rope and tread mill.

I’m feeling really great. My weight is up and my muscle tone is good.

Old Navy

Good training! I think the week off is a good move. I've used this approach for years on Max OT training and now with DC I'll also be using this approach. You simply have to recover to grow!

KEEP UP THE GOOD WORK!

[oldnavy]

Oct 16, 2009 19:24:36 GMT -5 mrky03 said:

Oct 16, 2009 16:24:40 GMT -5 oldnavy said:

Friday, October 15, 2009, Week 12 of the AAEFX Step-Load Progression Plan

Weight - 163.0

AAEFX Step-Load Progression calls for a week off after five weeks on in order to rest, recover and aid in building muscle. This was the week off after the second five-week cycle. I will begin the final six weeks, including a final off-week on Monday.

I spent the week doing light cardio and bodyweight circuit training. I didn’t touch a weight, but did a lot of pull ups, push ups, dips, crunches, leg lifts and cardio, including skip rope and tread mill.

I’m feeling really great. My weight is up and my muscle tone is good.

Old Navy

Good training! I think the week off is a good move. I've used this approach for years on Max OT training and now with DC I'll also be using this approach. You simply have to recover to grow!

KEEP UP THE GOOD WORK!

Thanks, Warior. I hope you come and compete in my NGA Super Pro Qualifier in Birmingham next July.

[oldnavy]

Friday, October 23, 2009 - Week 13 of AAEFX Step-Load Progression Training

Weight: 161.0 pounds

Week 13 was challenging. This was the first week of the final six week cycle of this excellent program

Here is how Week 13 went:

Day 1 - Legs and Calves

Smith Machine Squats - 195 x 5 x 1 set, 225 x 5 x 1 set, 250 x 5 x 1 set

Machine Leg Extensions - 160 x 8 x 2 sets

Machine Leg Curls - 100 x 8 x 2 sets

Hip Adductor - 140 x 15 x 2 sets

Hip Abductor - 200 x 15 x 2 sets

Seated Calf Raise - 260 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 - 190 x 5 x 1 set, 215 x 5 x 1 set, 225 x 5 x 1 set

T-Bar Rows - 100 x 8 x 2 sets

Close Grip Pull Downs - 145 x 8 x 2 sets

Low Cable Rows - 130 x 8 x 2 sets

Dumb Bell Shrugs - 45's x 32 x 3 sets

Dumb Bell Curls - 30's x 8 x 2 sets

Abs Crunches - 125 reps


Day 3 - Chest, Shoulders, Triceps and Abs

Dumb Bell Bench Press - 65's x 8 x 1 set, 70's x 8 x 1 set, 75's x 5 x 1 set

Dumb Bell Incline Press - 55'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 push downs - 70 x 8 x 2 sets

Unassisted Pull Ups - 10 x 2 sets

Abs Crunches - 125 Reps

It was a great 13th week. This is the first week of the third and final 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 was glad to be back to lifting after a week off. I really like this plan. I have had little trouble increasing my weights each week as required.

[oldnavy]

Friday, October 30, 2009 – Week 14 of AAEFX Step-Load Progression Training

Weight: 161.0 pounds

Week 14 was fun. I’m enjoying the heavy lifting required in this final cycle.

Here is how Week 14 went:

Day 1 – Legs and Calves

Smith Machine Squats – 195 x 5 x 2 sets, 205 x 5 x 2 sets, 215 x 5 x 5 sets

Machine Leg Extensions – 160 x 8 x 2 sets

Machine Leg Curls – 100 x 8 x 2 sets

Hip Adductor – 140 x 15 x 2 sets

Hip Abductor – 200 x 15 x 2 sets

Seated Calf Raise – 260 x 25 x 3 sets (I think this was too heavy. I couldn't get a full range-of-motion during the exercise)

Standing Calf Raise – 160 x 25 x 3 sets

Abs Crunches – 125 reps


Day 2 – Back, Biceps, Abs

Smith Machine Dead Lifts – 155 x 8 x 1 set, 175 x 8 x 1 set, 195 x 5 x 5 sets

T-Bar Rows – 120 x 8 x 2 sets

Close Grip Pull Downs – 145 x 8 x 2 sets

Low Cable Rows – 130 x 8 x 2 sets

Dumb Bell Shrugs – 55’s x 32 x 3 sets

Dumb Bell Curls – 30’s x 8 x 2 sets

Abs Crunches – 125 reps


Day 3 – Chest, Shoulders, Triceps and Abs

Dumb Bell Bench Press – 50’s x 8 x 1 set, 55’s x 8 x 1 set, 60’s x 5 x 5 sets

Dumb Bell Incline Press – 55’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 3 sets

Abs Crunches – 125 Reps

It was a great 14th week. This is the second week of the third and final 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 leaving the gym each day tired, but not wasted. I seem to have a good pool of reserve energy from which to pull.

[oldnavy]

I completed my training for the week today because I am leaving for Ft Lauderdale, Florida early Friday morning to be Master of Ceremonies on Saturday for the 2009 NGA Pro Universe Bodybuilding and Figure Championships, the NGA American International Bodybuilding Championships and the NGA Florida Natural Championships. The competition is in Coral Springs and it will be my fourth stint as a Master Ceremonies and the second time in a row I have hosted this show.

Thursday, November 5, 2009 – Week 15 of AAEFX Step-Load Progression Training

Weight: 160.0 pounds

Week 15 was tough, but fun.

Here is how Week 15 went:


Day 1 – Legs and Calves

Smith Machine Squats – 195 x 8 x 1 set, 205 x 8 x 1 set, 225 x 5 x 4 sets

Machine Leg Extensions – 160 x 8 x 3 sets

Machine Leg Curls – 100 x 8 x 3 sets

Hip Adductor – 140 x 15 x 3 sets

Hip Abductor – 200 x 15 x 3 sets

Seated Calf Raise – 230 x 25 x 3 sets (lowered the weight on this for better range-of-motion)

Standing Calf Raise – 160 x 25 x 3 sets

Abs Crunches – 125 reps


Day 2 – Back, Biceps, Abs

Smith Machine Dead Lifts – 155 x 8 x 1 set, 175 x 8 x 1 set, 205 x 5 x 4 sets

T-Bar Rows – 120 x 8 x 3 sets

Close Grip Pull Downs – 145 x 8 x 3 sets

Low Cable Rows – 130 x 8 x 3 sets

Dumb Bell Shrugs – 55’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 – 50’s x 8 x 1 set, 55’s x 8 x 1 set, 65’s x 5 x 4 sets

Dumb Bell Incline Press – 55’s x 8 x 3 sets

Bar Bell Military Press – 70 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 15th week. This is the third week of the final 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 - 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 not getting older, I’m getting stronger.

[oldnavy]

Saturday, November 14, 2009 – Week 16 of AAEFX Step-Load Progression Training

Weight: 160.0 pounds

Week 16 was fun. I love lifting heavy.

Here is how Week 16 went:


Day 1 – Legs and Calves

Smith Machine Squats – 205 x 8 x 1 set, 225 x 8 x 1 set, 240 x 5 x 3 sets

Machine Leg Extensions – 160 x 8 x 3 sets

Machine Leg Curls – 100 x 8 x 3 sets

Hip Adductor – 140 x 15 x 3 sets

Hip Abductor – 200 x 15 x 3 sets

Seated Calf Raise – 230 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 1 set, 205 x 8 x 1 set, 225 x 5 x 3 sets

T-Bar Rows – 120 x 8 x 3 sets

Close Grip Pull Downs – 145 x 8 x 3 sets

Low Cable Rows – 130 x 8 x 3 sets

Dumb Bell Shrugs – 55’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 – 55’s x 8 x 1 set, 65’s x 8 x 1 set, 70’s x 5 x 3 sets

Dumb Bell Incline Press – 55’s x 8 x 3 sets

Bar Bell Military Press – 70 x 8 x 3 sets

Dumb Bell Side Rises – 25’s x 8 x 3 sets

Triceps V-Bar push downs – 70 x 8 x 3 sets

Unassisted Pull Ups – 10 x 3 sets

Abs Crunches – 125 Reps

It was a great 16th week. This is the fourth week of the final 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 - 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

My training partner and I are in the zone with this program.

[oldnavy]

Friday, November 20, 2009 - Week 17 of AAEFX Step-Load Progression Training

Weight: 160.0 pounds

Week 17 was tough. It's the final push.

Here is how Week 17 went:

Day 1 - Legs and Calves

Smith Machine Squats - 200 x 8 x 1 set, 225 x 8 x 1 set, 250 x 5 x 3 sets

Machine Leg Extensions - 160 x 8 x 4 sets

Machine Leg Curls - 100 x 8 x 4 sets

Hip Adductor - 140 x 15 x 4 sets

Hip Abductor - 200 x 15 x 4 sets

Seated Calf Raise - 230 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 1 set, 200 x 8 x 1 set, 225 x 5 x 3 sets

T-Bar Rows - 120 x 8 x 4 sets

Close Grip Pull Downs - 145 x 8 x 4 sets

Low Cable Rows - 130 x 8 x 4 sets

Dumb Bell Shrugs - 55's x 32 x 4 sets

Dumb Bell Curls - 30's x 8 x 4 sets

Abs Crunches - 125 reps


Day 3 - Chest, Shoulders, Triceps and Abs

Dumb Bell Bench Press - 60's x 8 x 1 set, 70's x 8 x 1 set, 75's x 5 x 3 sets

Dumb Bell Incline Press - 55's x 8 x 4 sets

Bar Bell Military Press - 70 x 8 x 4 sets

Dumb Bell Side Rises - 25's x 8 x 4 sets

Triceps V-Bar pushdowns - 70 x 8 x 4 sets

Unassisted Pull Ups - 10 x 4 sets

Abs Crunches - 125 Reps

It was a great 17th week. This is the final week of the final six-week cycle of this excellent program. Next week is a week of rest.
Then, we will start a new program called, "Escalation Density Training (EDT)."

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 completed this excellent AAEFX training program and as a result I am definitely Bigger, Badder and Better. No ****!

[oldnavy]

Friday, November 27, 2009, Week 18 of the AAEFX Step-Load Progression Plan

Weight - 158.0

AAEFX Step-Load Progression calls for a week off after five weeks on in order to rest, recover and aid in building muscle. This was the week off after the third and final five-week cycle. I spent the week doing light cardio and bodyweight circuit training. I didn’t touch a weight, but did a lot of pull ups, push ups, dips, crunches, leg lifts and cardio, including skip rope and tread mill.

I’m feeling really great. My weight is steady and my muscle tone is good.

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

AAEFX has helped me complete this very difficult training regimen. I was able to lift heavier loads each week with comparative ease. I’m looking forward to continuing using the Flex Wheeler Signature Series as I begin my new workout routine, Escalation Density Training, next week.

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

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

Procedure

• Each workout consists of three 15-minute time frames separated by a short (5 minute) rest period. In each time frame, you perform two exercises, for a total of 6 exercises per workout.

• In each time frame, the two exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.

• After warming up the first 2 exercises, select a load that approximates a 10-12 RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.

• Sets, reps, and rest intervals: Generally, most athletes find it more effective to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to less reps per set and longer rests as fatigue accumulates. For example, begin by performing sets of 8 with very short (15-20 second) rests. As you begin to fatigue, increase your rest intervals as you drop down to sets of 6, then 4, and as the 15-minute time limit approaches, crank out a few singles in an effort of accomplish as many repetitions as possible in 15 minutes.

NOTE: Do not perform early sets to failure, or even near failure. Do 70% or so of what is possible (e.g., 8 reps with a 12-RM weight) at the beginning of the time frame. As the time limit approaches, work at or near failure as you attempt to break your rep record
.
• Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. Apply the 20/5 rule: as soon as you can increase the total number of reps by 20% or more, start the next workout with 5% more weight and start over.
That's essentially EDT. No pre-ordained numbers of sets, reps, or rest periods. It's entirely up to you. Your job is to complete the 15-minute work period, and then improve on it the next time. Oh, and be ready to feel some pain.

You will train four days per week using a three way split and rotate in order.

Example:

Day #1 workout A
Day #2 workout B
Day #3 workout C
Day #4 workout A

The following week start where you left off with workout B and repeat the cycle:

Day #1 workout B
Day #2 workout C
Day #3 workout A
Day # 4 workout B

It's OK to substitute exercises as long as you train the same body part. For instance, you may want to use barbells instead of dumb bells, squat rack instead of leg press. No problem.

Workout A: Chest & Back

First 15-minute time limit
A1- Incline press
A2- Medium grip pull down
(5-minute rest)

Second 15-minute time limit
B1- Dips
B2- Cable rows
(5-minute rest)

Third 15-minute time limit
C1- Hammer Machine Incline
C2- Hammer Machine rows
(5-minute rest)

Workout B: Legs

First 15-minutes time limit
A1- Leg Press
A2- Leg Curl
(5-minutes rest)

Second 15-minutes time limit
B1- Leg Extensions
B2- Seated Leg curls
(5-minutes rest)

Third 15-minutes time limit
C1-Seated calve raises
C2- Standing calve raises
(5-minutes rest)

Workout C: Arms and Delts

First 15-minutes time limit
A1- Incline dumb bell curls
A2- Seated shoulder extensions
(5-minutes rest)

Second 15-minute time limit
B1- Preacher curls
B2- Press downs
(5-minutes rest)

Third 15-minutes time limit
C1- Lateral Raise
C2- Bent Lateral Raise
(5-minutes rest)

Do cardio five days per week.

On Monday, Wednesday and Friday, do moderate cardio after EDT (if possible) for 30 minutes. On Tuesday and Thursday, Do a HITT session on a stationary bike, stair master, inclined treadmill or jump rope.

I’m going to have some fun with this plan. Each week will be tougher by design. I’m Getting Bigger, Badder and Better!

Old Navy

[oldnavy]

Monday, November 30, 2009

Weight: 158.2 pounds

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

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

Workout A: Chest & Back

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

Flat Bench Dumb Bell Press
37.5 pound dumb bells x 8 reps x 10 sets

Close Grip Pull Down
100 pounds x 8 reps x 10 sets
(5-minute rest)

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

Dips
Bodyweight x 8 reps x 10 sets

Cable rows
100 pounds x 8 reps x 10 sets
(5-minute rest)

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

Precor Machine Incline Barbell Press
75 pounds x 8 reps x 10 sets

Bent Over Barbell Rows
65 pounds x 8 reps x 10 sets
(5-minute rest)

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

Supplements:

I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

This new workout was intense. My heart rate was up the entire time. Fun Stuff.

[mrbeefy]

Lookin' good Brother!

I like the lay out of your journal. Complete, detailed, informative.

Makes it easy to read, follow, and can assume, make adjustments as needed.

[oldnavy]

Nov 30, 2009 15:18:01 GMT -5 mrbeefy said:

Lookin' good Brother!

I like the lay out of your journal. Complete, detailed, informative.

Makes it easy to read, follow, and can assume, make adjustments as needed.

Thank you. I appreciate the props and your interest in my training. Old Navy

[oldnavy]

Wednesday, December 2, 2009

Weight: 158.6 pounds

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

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

Workout B: Legs

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

Machine Leg Press
200 pounds x 8 reps x 10 sets

Prone Leg Curls
70 pounds x 8 reps x 10 sets

(5-minute rest)

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

Machine Leg Extensions
110 pounds x 8 reps x 10 sets

Seated Leg Curls
70 pounds x 8 reps x 10 sets

(5-minute rest)

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

Seated Calf Raises
75 pounds x 8 reps x 10 sets

Standing Calf Raises
Bodyweight plus 60 pounds x 8 reps x 10 sets

(5-minute rest)

20 minutes of moderate speed, moderate elevation tread mill
100 Abdominal Crunches

Supplements:

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

Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
CELL RUSH Post Workout Muscle Cell Re-fueling System
LBA PRO Liquid Amino Acid and Protein Complex
LG5 PRO Liquid Glutamine and Cell Volumizer
NF-PRO 100% Pro-Grade Whey Protein

Yesterday I did a HITT Cardio session and a few abs crunches. My upper body still hurts from Monday’s workout.

Old Navy

[mrky03]

Holy cow Scott! That's a lot of work brother!