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Post by oldnavy on Feb 15, 2010 22:05:54 GMT -5
Monday, February 15, 2010
Weight: 155.0
“The Phoenix,” A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY ONE of Weight Training
Pull Ups, medium grip: 5 x 10
Dumbbell Row: 2 x 6 x 37.5 pound dumbbells, 1 x 20 x 32.5 pounders
Pull Down with V bar: 3 x 6 x 135 pounds
Rack Dead Lifts: 2 x 6 x 135, 1 x 30 x 115
Curls: 2 x 6 x 30 pound dumbbells, 1 x 20 x 25 pound dumb bells
Preacher Curl: 2 x 8 x 60 with 1/4 reps
Dumbbell Bench/Flies: 3 x 12 x 32.5 pound dumbbells
Upright Row, medium grip: 2 X 12 x 105
Seated Triceps Extension: 2 x 12 x 45 pounds
Leg Extension: 1 x 100 x 50 pounds (had to pause a couple of times)
Seated Leg Curl: 1 X 100 x 50 pounds
Seated Calf press: 3 x 25 x 75 pounds
Abdominals: 5 x 20 reps
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 am watching the Winter Olympics and really respect all of the athletes.
Old Navy
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Post by oldnavy on Feb 19, 2010 21:47:17 GMT -5
Wednesday, February 17, 2010
Weight: 154.0
"The Phoenix," A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY TWO of Weight Training
Squats: 4 x 8 x 175 1 x 30 x 150
Hack Squat: last set with static hold in the 1/2 position for 30 sec. 3 x 6 x 170
Lunges: last set do a drop to failure 2 x 6 x 35 pound dumb bells 1 x 20 x 25 both legs
Leg Curls: last set do slow 8-10 seconds of negative 3 x 6 x 150
Seated Calf Rises: hold bottom and top 2 seconds 3 x 10 x 150
Standing Calf Rises: drop set on 2nd set to failure 2 X 30 x 50 pound dumb bells (did 40 reps on the drop set)
Lat Pull Downs: 2 X 12 x 140
Cable Rows: 2 X 12 x 155
Cable Curls: 2 X 12 x 70
Peck Deck: 1 X 50 x 45
Machine Laterals: 1 X 50 x 22.5
Machine Triceps Extensions: 1 x 50 x 125
Friday, February 19, 2010
Weight: 153.0
DAY THREE of Weight Training
Incline Dumbbell Press: 2 x 6 x 40 and drop 1 x 20 x 37.5
Dips: 3 x 6 x bodyweight with 1/4 pump at mid-range
Dumb Bell Flat Bench: 2 x 6 x 55
Push Press (chest machine): 3 x 6 x 175
Side Laterals (seated): 2 x 6 x 20
Bent Over Laterals: 2 x 6 x 25
Decline Dumb Bell Triceps Extensions: 3 x 6 x 25 with slow negatives
Triceps Dip: 2 X 8 x bodyweight with static hold (5-seconds)
Sissy Squats: 2 X 12 slow hold at the bottom
Seated Leg Curls: 2 X 12 x 155
Calf Press: 3 X 20 x 115 (feet straight, toes in, heels in)
Straight Arm Pull Down: 1 X 100 x 40
Machine Curls:1 x 50 x 55
Cardio Workout on Thursday
Combat Cardio: 5 cycles of the following:
Jump Rope - 2 minutes
30 Mountain Climbers - to an elevated platform
30 Squat Thrusts - From a squat to an explosive leap up
30 Push Ups - slow and full
30 Side Straddle Hops - done quickly
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 is the second week of The Phoenix. I added a small amount of weight to most exercises.
Old Navy
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Post by oldnavy on Feb 22, 2010 16:54:35 GMT -5
Monday, February 22, 2010
Weight: 154.0
“The Phoenix,” A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY ONE of Weight Training
Pull Ups, medium grip: 5 x 10
Dumbbell Row: 2 x 6 x 40.0 pound dumbbells, 1 x 20 x 35 pounders (whew)
Pull Down with V bar: 3 x 6 x 140 pounds
Rack Dead Lifts: 2 x 6 x 140, 1 x 30 x 125
Curls: 2 x 6 x 30 pound dumbbells, 1 x 20 x 25 pound dumb bells
Preacher Curl: 2 x 8 x 60 with 1/4 reps
Dumbbell Bench/Flies: 3 x 12 x 35 pound dumbbells
Upright Row, medium grip: 2 X 12 x 105
Seated Triceps Extension: 2 x 12 x 50 pounds
Leg Extension: 1 x 100 x 50 pounds (made it. I'll up the weight next time)
Seated Leg Curl: 1 X 100 x 50 pounds (same here)
Seated Calf press: 3 x 25 x 80 pounds
Abdominals: 5 x 20 reps
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
Excellent work out. It's good to change what you are doing from time to time. Keeps it interesting.
Old Navy
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Post by oldnavy on Feb 26, 2010 19:58:11 GMT -5
Wednesday, February 24, 2010
Weight: 153.0
"The Phoenix," A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY TWO of Weight Training
Squats: 4 x 8 x 180 1 x 30 x 155
Hack Squat: last set with static hold in the 1/2 position for 30 sec. 3 x 6 x 175
Lunges: last set do a drop to failure 2 x 6 x 40 pound dumb bells 1 x 20 x 30 both legs
Leg Curls: last set do slow 8-10 seconds of negative 3 x 6 x 155
Seated Calf Rises: hold bottom and top 2 seconds 3 x 10 x 155
Standing Calf Rises: drop set on 2nd set to failure 2 X 30 x 50 pound dumb bells (did 40 reps on the drop set)
Lat Pull Downs: 2 X 12 x 145
Cable Rows: 2 X 12 x 155
Cable Curls: 2 X 12 x 70
Peck Deck: 1 X 50 x 45
Machine Laterals: 1 X 50 x 22.5
Machine Triceps Extensions: 1 x 50 x 125
Friday, February 26, 2010
Weight: 153.0
DAY THREE of Weight Training
Incline Dumbbell Press: 2 x 6 x 45 and drop 1 x 20 x 40
Dips: 3 x 6 x bodyweight with 1/4 pump at mid-range
Dumb Bell Flat Bench: 2 x 6 x 60
Push Press (chest machine): 3 x 6 x 180
Side Laterals (seated): 2 x 6 x 22.5
Bent Over Laterals: 2 x 6 x 25
Decline Dumb Bell Triceps Extensions: 3 x 6 x 30 with slow negatives
Triceps Dip: 2 X 8 x bodyweight with static hold (5-seconds)
Sissy Squats: 2 X 12 slow hold at the bottom
Seated Leg Curls: 2 X 12 x 155
Calf Press: 3 X 20 x 115 (feet straight, toes in, heels in)
Straight Arm Pull Down: 1 X 100 x 40
Machine Curls:1 x 50 x 55
Cardio Workout on Thursday
Combat Cardio: 5 cycles of the following:
Jump Rope - 2 minutes
30 Mountain Climbers - to an elevated platform
30 Squat Thrusts - From a squat to an explosive leap up
30 Push Ups - slow and full
30 Side Straddle Hops - done quickly
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 is the third week of The Phoenix. I tried to add a small amount of weight to most exercises.
Old Navy
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Post by oldnavy on Mar 2, 2010 18:01:14 GMT -5
Monday, March 1, 2010
Weight: 153.0
“The Phoenix,” A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY ONE of Weight Training
Pull Ups, medium grip: 5 x 12 (kicked it up 2 reps)
Dumbbell Row: 2 x 6 x 42.5 pound dumbbells, 1 x 20 x 37.5 pounders (whew)
Pull Down with V bar: 3 x 6 x 145 pounds
Rack Dead Lifts: 2 x 6 x 145, 1 x 30 x 130
Curls: 2 x 6 x 30 pound dumbbells, 1 x 20 x 25 pound dumb bells (maxed)
Preacher Curl: 2 x 8 x 60 with 1/4 reps (maxed)
Dumbbell Bench/Flies: 3 x 12 x 35 pound dumbbells (maxed, lose form)
Upright Row, medium grip: 2 X 12 x 105 (maxed - slight shoulder issue)
Seated Triceps Extension: 2 x 12 x 55 pounds
Leg Extension: 1 x 100 x 55 pounds
Seated Leg Curl: 1 X 100 x 55 pounds
Seated Calf press: 3 x 25 x 85 pounds
Abdominals: 5 x 25 reps
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
It gets tougher each week. But, on March 1st I came in like a Lion and I am going out like a Lion on March 31st. No Lamb for me.
Old Navy
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Post by oldnavy on Mar 3, 2010 18:13:35 GMT -5
Wednesday, March 3, 2010
Weight: 151.8 pounds
20-Somethings
My training partner had to go out of town today so I decided to take a break from The Phoenix and have fun with something else. I did a leg and calves workout I call 20-Somethings. You can actually do 20-Somethings with any body part.
I did three slow sets of 20 reps of several legs and calves exercises. I tried to lift each set as heavy as I could for as long as I could and then dropped the weight one plate to finish the 20-rep set.
Leg Press 3 x 20 reps
Leg Extension 3 x 20 reps
Seated Leg Curls 3 x 20 reps
Abductors 3 x 20 reps
Adductors 3 x 20 reps
Seated Calf Raises 3 x 20 reps
Standing Calf Raises 3 x 20 reps
Total 20-Somethings Heavy Reps 420 in 60-minutes
Gotta Love It
Old Navy
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Post by oldnavy on Mar 8, 2010 11:52:09 GMT -5
Monday, March 8, 2010
Weight: 154.2 (Up a little. Bad weekend.)
“The Phoenix,” A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY ONE of Weight Training
Pull Ups, medium grip: 5 x 12 (kicked it up 2 reps)
Dumbbell Row: 2 x 6 x 45.0 pound dumbbells, 1 x 20 x 40 pounders (tough)
Pull Down with V bar: 3 x 6 x 145 pounds
Rack Dead Lifts: 2 x 6 x 150, 1 x 30 x 135
Curls: 2 x 6 x 30 pound dumbbells, 1 x 20 x 25 pound dumb bells (maxed)
Preacher Curl: 2 x 8 x 60 with 1/4 reps (maxed)
Dumbbell Bench/Flies: 3 x 12 x 35 pound dumbbells (maxed, lose form)
Upright Row, medium grip: 2 X 12 x 105 (maxed - slight shoulder issue)
Seated Triceps Extension: 2 x 12 x 60 pounds (maxed)
Leg Extension: 1 x 100 x 55 pounds
Seated Leg Curl: 1 X 100 x 55 pounds
Seated Calf press: 3 x 25 x 90 pounds
Abdominals: 5 x 25 reps
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 maxing most of the exercises in this plan. It's a good feeling, though.
Old Navy
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Post by oldnavy on Mar 11, 2010 11:38:06 GMT -5
Wednesday, March 10, 2010
Weight: 153.0
"The Phoenix," A Full-Body Hypertrophy Workout
Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.
DAY TWO of Weight Training
Squats: 4 x 8 x 200 1 x 30 x 160 (had to stop and rest at 15)
Hack Squat: last set with static hold in the 1/2 position for 30 sec. 3 x 6 x 180 (legs were shaking at the 1/2 position hold)
Lunges: last set do a drop to failure 2 x 6 x 45 pound dumb bells 1 x 20 x 35 both legs
Leg Curls: last set do slow 8-10 seconds of negative 3 x 6 x 155 (maxed)
Seated Calf Rises: hold bottom and top 2 seconds 3 x 10 x 160
Standing Calf Rises: drop set on 2nd set to failure 2 X 30 x 50 pound dumb bells (did 40 reps on the drop set)
Lat Pull Downs: 2 X 12 x 145 (maxed)
Cable Rows: 2 X 12 x 155 (maxed)
Cable Curls: 2 X 12 x 70 (maxed)
Peck Deck: 1 X 50 x 45 (maxed and crashed)
Machine Laterals: 1 X 50 x 22.5 (maxed and crashed and burned)
Machine Triceps Extensions: 1 x 50 x 125
Cardio Workout on Thursday, March 11
Combat Cardio: 5 cycles of the following:
Jump Rope - 2 minutes
30 Mountain Climbers - to an elevated platform
30 Squat Thrusts - From a squat to an explosive leap up
30 Push Ups - slow and full
30 Side Straddle Hops - done quickly
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 am rapping up this stupid program (ha, it really rocks, it's just hard).
Old Navy
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Post by oldnavy on Mar 12, 2010 13:41:39 GMT -5
Friday, March 12, 2010
Off-Season Weight: 152.0
On Monday I will begin training my clients and myself using a new plan designed to BUILD MUSCLE.
Hypertrophy Strength Training
Day 1: Incline Bench Press – 4 x 4 Flat Dumb Bell Press – 4 x 4 Wide Grip Lat Pull – 4 x 4 Heavy Laterals – 3 x 6 each way (side, bent) Triceps Press down – 4 x 6
Day 2: Leg Press – 4 x 4 Squats – 4 x 6 Hack Squat – 4 x 5 Leg Curl – 4 x 5 Leg Extension – 3 x 4 Calf Raises – 3 x 10
Day 3: Dips – 4 x 4 (add hanging weight as needed) Incline Dumb Bell Flies 3 x 4 Shoulder Press – 4 x 4 Close Grip Bench Press – 4 x 4 Decline Triceps Extension – 3 x 6
Day 4: Reverse Grip Barbell Row – 4 x 4 Medium Grip Lat Pull – 4 x 4 Medium Grip Chin-ups – 4 x 6 Barbell Curl – 4 x 4 Preacher or Dumb Bell Curl – 4 x 6
Cardio: After training 30 min. 4 X week, moderate pace at 70% VO2 Max
Notice there are only 4, 5, or 6 reps in each set. This is a Heavy Lifting plan, so pick a weight where you will come close to failure at the end of each set. Be deliberate in your pace. Squeeze the muscle at the top of the lift. Lower the weight slowly for negative effect. Try for a four-count rep. One count, power up, then, two, three and four count, a slow decent.
Do Day 1 and Day 2, rest a day, and then do Day 3 and Day 4. Take the weekend off.
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
Tomorrow I am driving from Birmigham to Trinity, Alabama near Huntsville, to conduct a posing clinic and contest prep seminar at The Rock Fitness Center for four bodybuilders and two figure competitors. They are all training for upcoming shows.
Old Navy
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Post by oldnavy on Mar 12, 2010 14:37:33 GMT -5
Here are stage photos of Tena Cirel, a 45 year-old natural Master Figure competitor I trained and coached for the Arnold Classic. We worked together three days-a-week for five months to get her ready to compete. In addition to her weight training, I managed her diet and contest prep. The Lady Rocks!Attachments:
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Post by oldnavy on Mar 12, 2010 14:38:48 GMT -5
Tena at the Arnold. We had a great time training for this show. Attachments:
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Post by oldnavy on Mar 15, 2010 10:15:39 GMT -5
Monday, March 15, 2010
Off-Season Weight: 152.0
Hypertrophy Strength Training
Day One
Incline Bench Press 4 x 4 x 52.5 pound dumb bells
Flat Dumb Bell Press 4 x 4 x 52.5 pound dumb bells
Wide Grip Lat Pull 4 x 4 x 136 pounds
Heavy Laterals Side 3 x 6 x 17.5 pound dumb bells
Heavy Laterals Bent 3 x 6 x 20 pound dumb bells
Triceps Press down 4 x 6 x 50 pounds
Every rep was performed with a four count. 1, power lift, 2, 3, 4 controlled decent for the negative effect. The muscle group exercised in each lift stayed fully engaged. Great workout.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator Nytric EFX PRO Vascularity and Muscle-Pump Intensifier CELL RUSH Post Workout Muscle Cell Re-fueling System LBA PRO Liquid Amino Acid and Protein Complex LG5 PRO Liquid Glutamine and Cell Volumizer NF-PRO 100% Pro-Grade Whey Protein
Old Navy
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Post by oldnavy on Mar 17, 2010 10:21:28 GMT -5
Wednesday, March 17, 2010 Happy St. Patrick's Day
Off-Season Weight: 153.0
Hypertrophy Strength Training
Day Two
Leg Press 4 x 6 x 300 pounds
Squats 4 x 6 x 200 pounds
Hack Squat 4 x 5 x 150 pounds
Leg Curl 4 x 5 x 150 pounds
Leg Extension 3 x 4 x 125 pounds
Calf Raises 3 x 10 x 150 pounds
Each rep was done with a one-count push and a three-count negative.
Cardio:
After training 30-minutes of moderate speed treadmill.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator Nytric EFX PRO Vascularity and Muscle-Pump Intensifier CELL RUSH Post Workout Muscle Cell Re-fueling System LBA PRO Liquid Amino Acid and Protein Complex LG5 PRO Liquid Glutamine and Cell Volumizer NF-PRO 100% Pro-Grade Whey Protein
Doing the work by controlling the pace of each rep gives me an excellent pump.
Old Navy
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Post by oldnavy on Mar 22, 2010 11:45:40 GMT -5
Monday, March 22, 2010
Off-Season Weight: 149.0
Weight loss breakthrough. Lose five pounds in two days. How? Contract a stomach virus. I did just that last Wednesday and spent Thursday and Friday with my head in the toilet and Saturday and Sunday in bed, recovering from the illness. I hit the gym this morning wondering how I would train. I did better than I had hoped.
Hypertrophy Strength Training
Back and Biceps
Reverse Grip Barbell Row 4 x 4 x 125 pounds
Medium Grip Lat Pull 4 x 4 x 130 pounds
Medium Grip Chin-ups 4 x 6 x bodyweight
Barbell Curl 4 x 4 x 60 pounds
Dumb Bell Curl 4 x 6 x 27.5 pounds
Each rep in this workout was performed with a slow four-count, squeezing the muscle at the top of the rep and lowering the weight for three counts to control the negative.
Cardio: 30 minutes, moderate pace at 70% VO2 Max
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator Nytric EFX PRO Vascularity and Muscle-Pump Intensifier CELL RUSH Post Workout Muscle Cell Re-fueling System LBA PRO Liquid Amino Acid and Protein Complex LG5 PRO Liquid Glutamine and Cell Volumizer NF-PRO 100% Pro-Grade Whey Protein
Old Navy
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Post by oldnavy on Mar 24, 2010 10:20:25 GMT -5
Wednesday, March 24, 2010
Off-Season Weight: 151.8 pounds
Hypertrophy Strength Training
Legs and Calves
Leg Press 4 x 6 x 310 pounds
Squats 4 x 6 x 210 pounds
Hack Squat 4 x 5 x 160 pounds
Leg Curl 4 x 5 x 155 pounds
Leg Extension 3 x 4 x 130 pounds
Calf Raises 3 x 10 x 155 pounds
Each rep was done with a one-count push and a three-count negative.
Cardio:
After training 30-minutes of moderate speed treadmill.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator Nytric EFX PRO Vascularity and Muscle-Pump Intensifier CELL RUSH Post Workout Muscle Cell Re-fueling System LBA PRO Liquid Amino Acid and Protein Complex LG5 PRO Liquid Glutamine and Cell Volumizer NF-PRO 100% Pro-Grade Whey Protein
Doing the work by controlling the pace of each rep gives me an excellent pump.
Old Navy
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Post by oldnavy on Mar 26, 2010 12:28:28 GMT -5
Friday, March 26, 2010
Off-Season Weight: 151.0
Hypertrophy Strength Training
Chest, Shoulders and Triceps:
Dips 4 x 4 x 35 pound hanging plate
Incline Dumb Bell Flies 3 x 4 x 37.5 pounds
Shoulder Press 4 x 4 x 37.5 pound dumb bells (Arnold's)
Seated Behind-the-Head Tricep Extensions 4 x 4 x 55 pound dumb bell
Decline Triceps Extension (skull crushers) 3 x 6 x 60 pound barbell
All reps were performed slowly, power up, slow negative.
Cardio: After training 30 minutes of moderate pace at 70% VO2 Max
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 Planet Muscle’s 2010 Platinum “Best of The Best” Award
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier Planet Muscle's 2010 Gold Award (For Nitric Oxide-Based Products)
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 fully recovered from my bout of stomach flu and will hit it heavy on Monday.
Old Navy
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Post by oldnavy on Mar 31, 2010 11:23:40 GMT -5
Monday, March 29, 2010
Off-Season Weight: 152.0
Hypertrophy Strength Training
Chest, Shoulders and Triceps:
Incline Bench Press 4 x 4 x 55 pound dumb bells
Flat Dumb Bell Press 4 x 4 x 60 pound dumb bells
Wide Grip Lat Pull 4 x 4 x 146 pounds
Heavy Laterals Side 3 x 6 x 17.5 pound dumb bells
Heavy Laterals Bent 3 x 6 x 20 pound dumb bells
Triceps Press down 4 x 6 x 60 pounds - burn baby
Every rep was performed with a four count. 1, power lift, 2, 3, 4 controlled decent for the negative effect. The muscle group exercised in each lift stayed fully engaged. Great workout.
Cardio:
After training 30-minutes of moderate speed treadmill.
Wednesday, March 31, 2010
Off-Season Weight: 151.8 pounds
Hypertrophy Strength Training
Legs and Calves
Leg Press 4 x 6 x 310 pounds
Squats 4 x 6 x 210 pounds
Hack Squat 4 x 5 x 160 pounds
Leg Curl 4 x 5 x 155 pounds
Leg Extension 3 x 4 x 130 pounds
Calf Raises 3 x 10 x 155 pounds
Each rep was done with a one-count push and a three-count negative.
Cardio:
After training 30-minutes of moderate speed treadmill.
Supplements:
I am using the Flex Wheeler Signature Series as part of my training regimen:
Kre-Alkalyn EFX PRO Pre-Workout Energy and Muscle Activator Planet Muscle’s 2010 Platinum “Best of The Best” Award
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier Planet Muscle's 2010 Gold Award (For Nitric Oxide-Based Products)
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 really like this workout plan. It's intense.
Old Navy
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Post by oldnavy on Apr 2, 2010 19:18:53 GMT -5
Friday, April 2, 2010
Off-Season Weight: 150.8
Hypertrophy Strength Training
Chest, Shoulders and Triceps:
Dips 4 x 4 x 45 pound hanging plate. This was a little intense.
Incline Dumb Bell Flies 3 x 4 x 40 pounds
Shoulder Press 4 x 4 x 40 pound dumb bells (Arnold's)
Seated Behind-the-Head Tricep Extensions 4 x 4 x 60 pound dumb bell
Decline Triceps Extension (skull crushers) 3 x 6 x 60 pound barbell
All reps were performed slowly, power up, slow negative.
Cardio:
After training 30 minutes of moderate pace at 70% VO2 Max
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 Planet Muscle’s 2010 Platinum “Best of The Best” Award
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier Planet Muscle's 2010 Gold Award (For Nitric Oxide-Based Products)
CELL RUSH Post Workout Muscle Cell Re-fueling System LBA PRO Liquid Amino Acid and Protein Complex LG5 PRO Liquid Glutamine and Cell Volumizer NF-PRO 100% Pro-Grade Whey Protein
This was a great week of strength training. I'm winding down from this plan and am getting another one ready to tackle.
Old Navy
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Post by oldnavy on Apr 5, 2010 16:06:51 GMT -5
Monday, April 5, 2010
Off-Season Weight: 152.5
Hypertrophy Strength Training
Back and Biceps
Reverse Grip Barbell Row 4 x 4 x 135 pounds
Medium Grip Lat Pull 4 x 4 x 145 pounds
Medium Grip Chin-ups 4 x 6 x bodyweight
Barbell Curl 3 x 4 x 60 pounds 1 x 4 x 70 pounds
Dumb Bell Curl 4 x 6 x 32.5 pounds
Each rep in this workout was performed with a slow four-count, squeezing the muscle at the top of the rep and lowering the weight for three counts to control the negative.
Cardio:
30 minutes, moderate pace at 70% VO2 Max
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 Planet Muscle’s 2010 Platinum “Best of The Best” Award
Nytric EFX PRO Vascularity and Muscle-Pump Intensifier Planet Muscle's 2010 Gold Award (For Nitric Oxide-Based Products)
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 is the last week of this workout plan. I will began a new plan on Monday.
Old Navy
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Post by masterschamp on Apr 6, 2010 7:28:36 GMT -5
Hey Scott, Training looks great....keep it up buddy!
Keith
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