Wednesday May 22, 2013
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Old Navy

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About Me

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Gender
Male
Birthday
28/04/1943
About Me
I am a 68 years-old retired U.S. Navy Captain and a professional natural bodybuilder. I have competed more than 30 times and have won pro cards in four natural bodybuilding organizations. I am the full-time Fitness Director at a large branch of the YMCA in Birmingham, Alabama. I have been married for 31 years and have two daughters and three grandchildren. To me, age is a statistic, not a burden. And, there is no reason a man or woman can't get into and maintain the best shape of their lives, even with medical ailments, if they just have the desire and dedication to do so.

Old Navy
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  • Old Navy replied to the topic 'Crazy Eights' in the forum.
    Friday, December 14, 2012

    Body Weight: 159.4 Pounds

    On Monday and Wednesday, I worked out with my training partner doing Chest and Triceps on Monday and Legs and Calves on Wednesday. This is a very busy time at the Y where I work as the Fitness Director and I didn't have time to post my workouts. Here is today's training.

    Crazy Eights

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 159.4 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
    Read More...
    kunena.post 158 days ago
  • Old Navy replied to the topic 'Crazy Eights' in the forum.
    Friday, December 7, 2012

    Body Weight: 160.0 Pounds

    Crazy Eights

    Back, Shoulders and Biceps

    Body Weight Pull Ups
    3 x 8 x 160.0 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
    Read More...
    kunena.post 165 days ago
  • Old Navy replied to the topic 'Widow-Maker Power Workout' in the forum.
    Wednesday, December 5, 2012

    Body 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
    Read More...
    kunena.post 167 days ago
  • Old Navy replied to the topic 'Dirty Dozen's' in the forum.
    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
    Read More...
    kunena.post 174 days ago
  • Old Navy replied to the topic 'Widow-Maker Power Workout' in the forum.
    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
    Read More...
    kunena.post 176 days ago
  • Old Navy replied to the topic 'Crazy Eights' in the forum.
    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
    Read More...
    kunena.post 179 days ago
  • Old Navy replied to the topic 'Dirty Dozen's' in the forum.
    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
    Read More...
    kunena.post 181 days ago
  • Old Navy replied to the topic 'Widow-Maker Power Workout' in the forum.
    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
    Read More...
    kunena.post 186 days ago
  • Old Navy replied to the topic 'Widow-Maker Power Workout' in the forum.
    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
    Read More...
    kunena.post 188 days ago

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