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Post by oldnavy on Oct 2, 2012 8:58:43 GMT -5
Tuesday, October 2, 2012
Body Weight: 156.6 Pounds
We arrived in Birmingham, Alabama from London, England late Sunday night. My wife and I enjoyed ten eventful days in the south of England and in London. I spent Monday at work catching up with business and preparing the end-of-the-month payroll for my personal trainers at the Y. I have fully recovered by my bronchitis and resumed my weight training with a good chest and triceps workout. I'm back on track and ready to start a vigorous weight-training regimen that will take me to the end of the year and give me a great start for 2013.
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
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 K-OTIC Hardcore Psychoactive Performance Igniter NF-PRO 100% Pro-Grade Whey Protein
Old Navy
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Post by oldnavy on Oct 8, 2012 14:34:58 GMT -5
Monday, October 8, 2012 Body Weight: 156.0 Pounds
Widow-Maker Power Workout – A Strength Gaining Plan
The purpose of this plan, devised by Coach Sean “Sully” Sullivan of Cape Cod, Massachusetts, 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.
Day 1:
Incline Bench Dumbbell Press, 35 pound dumb bells, 6 x 6, 1 X 20
Flat Bench Dumbbell Press, 40 pound dumb bells, 6 x 6, 1 X 20
High Pulls (wide grip upright row, but you pull to the forehead), 50 pound bar bell, 4 x 4
Heavy Laterals, 17.5 pound dumb bells, 3 x 8
Press Down, 60 pounds, 4 x 10
Decline Dumbbell Extensions, 20 pound dumb bells, 4 X 8
Abs
100 slow, hard crunches
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
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 K-OTIC Hardcore Psychoactive Performance Igniter NF-PRO 100% Pro-Grade Whey Protein
Old Navy
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Post by oldnavy on Oct 10, 2012 9:57:16 GMT -5
Wednesday, October 10, 2012
Body Weight: 156.0 Pounds
I dusted off and resurrected an old plan that I have worked from time-to-time called The Widow Maker. My PT clients and I will follow this plan for the next four-six weeks.
Widow-Maker Power Workout – A Strength Gaining Plan
The purpose of this plan, devised by Coach Sean “Sully” Sullivan of Cape Cod, Massachusetts, 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.
Day 4: Legs and Calves
Lunges, 75 pounds, 6 X 6, 1 X 20
Seated Leg Curls, 80 pounds, 6 x 6
Wide stance Squats (feet out wide, toes pointed out), 100 pounds, 6 X 6, 1 X 50
Dumbbell Stiff Leg Dead Lifts, 30 pound dumb bells, 6 X 6
Step Ups (Step up, one leg at a time, on a high bench or aerobic step), body weight 6 X 6 each leg
Calves:
3 x 25 sitting and 3 x 25 standing
Abs:
100 hard, slow crunches
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
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 K-OTIC Hardcore Psychoactive Performance Igniter NF-PRO 100% Pro-Grade Whey Protein
Old Navy
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Post by oldnavy on Oct 12, 2012 14:56:54 GMT -5
Friday, October 12, 2012 Body Weight: 156.8 Pounds
I dusted off and resurrected an old plan that I have worked from time-to-time called The Widow Maker. My PT clients and I will follow this plan for the next four-six weeks. Today we did Day 3, Back and Biceps.
Widow-Maker Power Workout – A Strength Gaining Plan
The purpose of this plan, devised by Coach Sean "Sully" Sullivan of Cape Cod, Massachusetts, 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.
Day 3, Back and Biceps:
Reverse Grip Barbell Row, 60 pound fixed barbell, 6 x 6 and 1 x 20
Medium Grip Pull Down, 100 pounds, 6 x 6 and 85 pounds, 1 x 20 (couldn't do 100 pounds)
Dead Lifts, 125 pounds, 6 x 6 and 1 x 30 (tough)
Barbell Curls, 50 pounds fixed barbell, 4 x 6 (good form, done slowly)
Dumb Bell Curls, 20 pound dumb bells, 4 x 10
Abs:
100 hard, slow crunches
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
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 K-OTIC Hardcore Psychoactive Performance Igniter NF-PRO 100% Pro-Grade Whey Protein
Old Navy
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Post by oldnavy on Oct 15, 2012 9:46:34 GMT -5
Monday, October 15, 2012 Body Weight: 158.0 Pounds (Bad weekend for eating)
Widow-Maker Power Workout - A Strength Gaining Plan
The purpose of this plan, devised by Coach Sean "Sully" Sullivan of Cape Cod, Massachusetts, 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.
Day 1:
Incline Bench Dumbbell Press, 45 pound dumb bells, 6 x 6, 1 X 20 (35 pound dumb bells)
Flat Bench Dumbbell Press, 50 pound dumb bells, 6 x 6, 1 X 20 (45 pound dumb bells)
High Pulls (wide grip upright row, but you pull to the forehead), 60 pound bar bell, 4 x 4
Heavy Laterals, 20 pound dumb bells, 3 x 8
Press Down, 60 pounds, 4 x 10 (four different triceps exercises)
Decline Dumbbell Extensions, 20 pound dumb bells, 4 X 8
Abs
100 slow, hard crunches
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
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 K-OTIC Hardcore Psychoactive Performance Igniter NF-PRO 100% Pro-Grade Whey Protein
Old Navy
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Post by oldnavy on Oct 20, 2012 10:34:42 GMT -5
Saturday, October 20, 20126 Body Weight: 154.6 Pounds
For the past week, I have been up to my elbows working on my personal training department revenue and expense budget for 2013. I have also helped install new fitness equipment that arrived at my YMCA branch on Monday. Although I did the Widow Maker Power Workout on Wednesday and Friday, I didn't have time to post a complete log. My budget is done and the equipment is installed. I will post my usual log on Monday.
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
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 K-OTIC Hardcore Psychoactive Performance Igniter NF-PRO 100% Pro-Grade Whey Protein
Old Navy
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Post by oldnavy on Oct 22, 2012 10:09:21 GMT -5
Monday, October 22, 2012
Body Weight: 156.0 Pounds
Widow-Maker Power Workout - A Strength Gaining Plan
The purpose of this plan, devised by Coach Sean "Sully" Sullivan of Cape Cod, Massachusetts, 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.
Day 1:
Incline Bench Dumbbell Press, 45 pound dumb bells, 6 x 6, 1 X 20 (40 pound dumb bells)
Flat Bench Dumbbell Press, 55 pound dumb bells, 6 x 6, 1 X 20 (45 pound dumb bells)
High Pulls (wide grip upright row, but you pull to the forehead), 60 pound bar bell, 4 x 4
Heavy Laterals, 20 pound dumb bells, 3 x 8
Press Down, 60 pounds, 4 x 10 (four different triceps exercises)
Decline Dumbbell Extensions, 20 pound dumb bells, 4 X 8
Abs
100 slow, hard crunches
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
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 K-OTIC Hardcore Psychoactive Performance Igniter NF-PRO 100% Pro-Grade Whey Protein
Old Navy
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Post by oldnavy on Oct 24, 2012 9:15:02 GMT -5
Wednesday, October 24, 2012
Body Weight: 156.2 Pounds
Widow-Maker Power Workout – A Strength Gaining Plan
The purpose of this plan, devised by Coach Sean "Sully" Sullivan of Cape Cod, Massachusetts, 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.
Day 4: Legs and Calves
Lunges, 75 pounds, 6 X 6, 1 X 20
Seated Leg Curls, 80 pounds, 6 x 6
Wide stance Squats (feet out wide, toes pointed out), 100 pounds, 6 X 6, 1 X 50
Dumbbell Stiff Leg Dead Lifts, 30 pound dumb bells, 6 X 6
Step Ups (Step up, one leg at a time, on a high bench or aerobic step), body weight 6 X 6 each leg
Calves:
3 x 25 sitting and 3 x 25 standing
Abs:
100 hard, slow crunches
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
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 K-OTIC Hardcore Psychoactive Performance Igniter NF-PRO 100% Pro-Grade Whey Protein
Old Navy
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Post by oldnavy on Oct 26, 2012 14:05:09 GMT -5
Friday, October 26, 2012 Body Weight: 156.2 Pounds
My training partner and I decided to take a day off from the Widow Maker Power Workout and instead did a Crazy Eights session.
Back, Shoulders and Biceps
Body Weight Pull Ups 3 x 8 x 156.2 pounds
Machine Lat Pull Down 3 x 8 x 155 pounds
Machine Low Row 3 x 8 x 165 pounds
Military Press 3 x 8 x 70 pound fixed barbell
Bench Lat Pulls 3 x 8 x 65 pound dumb bell
Dumb Bell Bicep Curls 3 x 8 x 30 pound dumb bells
Crunches 100 slow and hard
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
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 K-OTIC Hardcore Psychoactive Performance Igniter NF-PRO 100% Pro-Grade Whey Protein
Old Navy
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Post by oldnavy on Oct 29, 2012 12:48:13 GMT -5
Monday, October 29, 2012 Body Weight: 156.4 Pounds
Widow-Maker Power Workout - A Strength Gaining Plan
Chest and Triceps
Incline Bench Dumbbell Press, 50 pound dumb bells, 6 x 6, 1 X 20 (45 pound dumb bells)
Flat Bench Dumbbell Press, 60 pound dumb bells, 6 x 6, 1 X 20 (50 pound dumb bells)
High Pulls (wide grip upright row, but you pull to the forehead), 70 pound bar bell, 4 x 4
Heavy Laterals, 20 pound dumb bells, 3 x 8
Press Down, 60 pounds, 4 x 10 (four different triceps exercises)
Decline Dumbbell Extensions, 25 pound dumb bells, 4 X 8
Abs
100 slow, hard crunches
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
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 K-OTIC Hardcore Psychoactive Performance Igniter NF-PRO 100% Pro-Grade Whey Protein
Old Navy
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Post by oldnavy on Oct 31, 2012 11:36:20 GMT -5
Wednesday, October 31, 2012
Body Weight: 156.6 Pounds
Widow-Maker Power Workout - A Strength Gaining Plan
I had planned to end this program this week, but all of my clients like it and want me to continue coaching the Widow Maker workout for a few more weeks.
Legs and Calves
Lunges, 75 pounds, 6 X 6, 1 X 20
Seated Leg Curls, 80 pounds, 6 x 6
Wide stance Squats (feet out wide, toes pointed out), 100 pounds, 6 X 6, 1 X 50
Dumbbell Stiff Leg Dead Lifts, 30 pound dumb bells, 6 X 6
Step Ups (Step up, one leg at a time, on a high bench or aerobic step), body weight 6 X 6 each leg
Calves:
3 x 25 sitting and 3 x 25 standing
Abs:
100 hard, slow crunches
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
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 K-OTIC Hardcore Psychoactive Performance Igniter NF-PRO 100% Pro-Grade Whey Protein
Old Navy
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Post by oldnavy on Nov 7, 2012 11:07:34 GMT -5
Wednesday, November 7, 2012 Body Weight: 158.0 Pounds
Dirty Dozens
After a couple of warm up sets on lower weights, we did two sets of 12-reps of several legs and three sets of 12 calves exercises.
Legs, Calves and Abs
Machine Leg Press 2 x 12 x 350 pounds
Hack Squats 2 x 12 x 135 pounds
Machine Leg Curls 2 x 12 x 130 pounds
Machine Leg Extensions 2 x 12 x 130 pounds
Machine Adductors 2 x 12 x 90 pounds
Machine Abductors 2 x 12 x 90 pounds
Seated Machine Calf Raises 3 x 24 x 115 pounds
Standing Calf Raises 3 x 24 x body weight
Crunches 100 slow and hard
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
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 K-OTIC Hardcore Psychoactive Performance Igniter NF-PRO 100% Pro-Grade Whey Protein
Old Navy
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Post by oldnavy on Nov 12, 2012 15:19:51 GMT -5
Monday, November 12, 2012 Body Weight: 159.0 Pounds
I had a great time as the Master of Ceremonies for the 2012 NGA Pro Universe, NGA National and NGA Florida Natural Championships on Saturday in Coral Springs, Florida. Of the 100 athletes entered, seven were from Italy, one was from France and one was from Canada. The rest, Americans, came from Georgia, Alabama, Florida, Utah, New York, New Jersey, New Hampshire and several other states. This was a very good competition.
My training partner wanted to do a back, shoulders and biceps workout so we did Crazy Eights.
Back, Shoulders and Biceps
Body Weight Pull Ups 3 x 8 x 159.0 pounds
Machine Lat Pull Down 3 x 8 x 155 pounds
Machine Low Row 3 x 8 x 165 pounds
Military Press 3 x 8 x 70 pound fixed barbell
Bench Lat Pulls 3 x 8 x 65 pound dumb bell
Dumb Bell Bicep Curls 3 x 8 x 30 pound dumb bells
Crunches 100 slow and hard
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
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 K-OTIC Hardcore Psychoactive Performance Igniter NF-PRO 100% Pro-Grade Whey Protein
Old Navy
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Post by oldnavy on Nov 14, 2012 8:35:35 GMT -5
Wednesday, November 14, 2012
Body Weight: 159.2 Pounds
Widow-Maker Power Workout - A Strength Gaining Plan
Legs and Calves
Lunges, 75 pounds, 6 X 6, 1 X 20
Seated Leg Curls, 80 pounds, 6 x 6
Wide stance Squats (feet out wide, toes pointed out), 100 pounds, 6 X 6, 1 X 50
Dumbbell Stiff Leg Dead Lifts, 30 pound dumb bells, 6 X 6
Step Ups (Step up, one leg at a time, on a high bench or aerobic step), body weight 6 X 6 each leg
Calves:
3 x 25 sitting and 3 x 25 standing
Abs:
100 hard, slow crunches
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
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 K-OTIC Hardcore Psychoactive Performance Igniter NF-PRO 100% Pro-Grade Whey Protein
Old Navy
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Post by oldnavy on Nov 16, 2012 19:55:21 GMT -5
Friday, November 16, 2012
Body Weight: 158.0 Pounds
Widow-Maker Power Workout - A Strength Gaining Plan
Chest and Triceps
Incline Bench Dumbbell Press, 50 pound dumb bells, 6 x 6, 1 X 20 (45 pound dumb bells)
Flat Bench Dumbbell Press, 60 pound dumb bells, 6 x 6, 1 X 20 (50 pound dumb bells)
High Pulls (wide grip upright row, but you pull to the forehead), 70 pound bar bell, 4 x 4
Heavy Laterals, 20 pound dumb bells, 3 x 8
Press Down, 60 pounds, 4 x 10 (four different triceps exercises)
Decline Dumbbell Extensions, 25 pound dumb bells, 4 X 8
Abs
100 slow, hard crunches
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
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 K-OTIC Hardcore Psychoactive Performance Igniter NF-PRO 100% Pro-Grade Whey Protein
Old Navy
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Post by oldnavy on Nov 21, 2012 13:19:59 GMT -5
Wednesday, November 21, 2012
Body Weight: 158.4 Pounds
I didn't have the time to post my workout on Monday when we did a Back and Biceps Widow Maker Power Workout, but here is today's effort:
Dirty Dozens
After a couple of warm up sets on lower weights, we did two sets of 12-reps of several legs and three sets of 12 calves exercises.
Legs, Calves and Abs
Machine Leg Press 2 x 12 x 350 pounds
Hack Squats 2 x 12 x 135 pounds
Machine Leg Curls 2 x 12 x 130 pounds
Machine Leg Extensions 2 x 12 x 130 pounds
Machine Adductors 2 x 12 x 90 pounds
Machine Abductors 2 x 12 x 90 pounds
Seated Machine Calf Raises 3 x 24 x 115 pounds
Standing Calf Raises 3 x 24 x body weight
Crunches 100 slow and hard
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
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 K-OTIC Hardcore Psychoactive Performance Igniter NF-PRO 100% Pro-Grade Whey Protein
Old Navy
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Post by oldnavy on Nov 23, 2012 14:01:05 GMT -5
Friday, November 23, 2012
Body Weight: 159.00 Pounds.
I'm training in a non-contest prep, normal off-season maintenance mode so my training weight loads are fairly constant week-to-week.
Crazy Eights - after a couple of light warm up sets, three set of 8 reps of several exercises lifting as slowly and heavy as I could for each set.
Chest and Triceps.
Incline Bench Dumb Bell Press 3 x 8 x 60 pound dumb bells
Flat Bench Dumb Bell Press 3 x 8 x 65 pound dumb bells
Flat Bench Dumb Bell Flies 3 x 8 x 52.5 pound dumb bells
Machine Bench Press 3 x 8 x 185 pounds
Machine Cable Flies 3 x 8 x 85 pounds
V-Bar Triceps Press Down 3 x 8 x 70 pounds
Flat Bar Triceps Press Down 3 x 8 x 65 pounds
Rope Triceps Pull Down 3 x 8 x 50 pounds
Crunches 1 x 100 slow and hard
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
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 K-OTIC Hardcore Psychoactive Performance Igniter NF-PRO 100% Pro-Grade Whey Protein
Old Navy
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Post by oldnavy on Nov 26, 2012 11:59:17 GMT -5
Monday, November 26, 2012 Body Weight: 159.0 Pounds
Widow-Maker Power Workout - A Strength Gaining Plan
Chest and Triceps
Incline Bench Dumbbell Press, 55 pound dumb bells, 6 x 6, 1 X 20 (50 pound dumb bells) Tough Exercise
Flat Bench Dumbbell Press, 60 pound dumb bells, 6 x 6, 1 X 20 (55 pound dumb bells) Tough Exercise
High Pulls (wide grip upright row, but you pull to the forehead), 70 pound bar bell, 4 x 4
Heavy Laterals, 20 pound dumb bells, 3 x 8
Press Down, 60 pounds, 4 x 10 (four different triceps exercises)
Decline Dumbbell Extensions, 25 pound dumb bells, 4 X 8
Abs
100 slow, hard crunches
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
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 K-OTIC Hardcore Psychoactive Performance Igniter NF-PRO 100% Pro-Grade Whey Protein
Old Navy
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Post by oldnavy on Nov 28, 2012 15:40:22 GMT -5
Wednesday, November 28, 2012
Body Weight: 158.8 Pounds
Legs, Calves and Abs, Dirty Dozens
After a couple of warm up sets on lower weights, we did two sets of 12-reps of several legs and three sets of 24 reps of calves exercises.
Machine Leg Press 2 x 12 x 350 pounds
Hack Squats 2 x 12 x 135 pounds
Machine Leg Curls 2 x 12 x 130 pounds
Machine Leg Extensions 2 x 12 x 130 pounds
Machine Adductors 2 x 12 x 90 pounds
Machine Abductors 2 x 12 x 90 pounds
Seated Machine Calf Raises 3 x 24 x 115 pounds
Standing Calf Raises 3 x 24 x body weight
Crunches 100 slow and hard
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
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 K-OTIC Hardcore Psychoactive Performance Igniter NF-PRO 100% Pro-Grade Whey Protein
Old Navy
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Post by oldnavy on Dec 5, 2012 11:21:32 GMT -5
Wednesday, December 5, 2012Body Weight: 159.4 Pounds
Widow-Maker Power Workout - A Strength Gaining Plan
Legs and Calves
Lunges, 75 pounds, 6 X 6, 1 X 20
Seated Leg Curls, 80 pounds, 6 x 6
Wide stance Squats (feet out wide, toes pointed out), 100 pounds, 6 X 6, 1 X 50
Dumbbell Stiff Leg Dead Lifts, 30 pound dumb bells, 6 X 6
Step Ups (Step up, one leg at a time, on a high bench or aerobic step), body weight 6 X 6 each leg
Calves:
3 x 25 sitting and 3 x 25 standing
Abs:
100 hard, slow crunches
Supplements:
I use the award winning AAEFX Flex Wheeler Signature Series
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 K-OTIC Hardcore Psychoactive Performance Igniter NF-PRO 100% Pro-Grade Whey Protein
Old Navy
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