Old Navy's Quest to be Bigger, Badder and Better in 2010

[Old Navy]

Originally Posted by kickboy

Awsome job Old Navy, I just want you to know that your logs are a true inspiration to me. At the age of 48 most of us are looking to hold on to what we have. You still progress and bring bigger lean packages to the stage each year. Keep rolling bigger leaner and stronger.

Thanks for the Props, Kickboy. I appreciate you following my journal and posting comments.

[Old Navy]

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.

[Old Navy]

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.

[Old Navy]

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.

[Old Navy]

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 ****!

[kickboy]

Great work man keep working !!