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

Most of you know a little about me if you have read any of my articles or followed my previous seven journals posted here and on other bodybuilding and fitness web sites these past five years. My last journal, "Getting My Kicks on 'Route 66,'" covered my training and competitions this year, as a 66 year-old natural master professional bodybuilder. I ended that journal after my final contest of the year, the 2009 NPA Nationals and Masters Universe in Burlington, NC on July 18, where I placed First in the Open Men's Lightweight Class in the NPA Nationals and First in the Men's Masters 60+ Class in the NPA Masters Universe. I was awarded a Natural Physique Association (NPA) Pro Card at this event. I also hold Natural Pro Cards in the National Gym Association (NGA), the World Natural Sports Organization (WNSO-FAME) and in the International Drug Free Athletics (IDFA-Canada). I have competed in five Natural Pro Shows, placing 3rd in two, 2nd in two and 1st in one.

My goal this year was to add size and compete 10 pounds heavier than I did in 2008. I hit the stage on July 18 at 148.2, a little more than 10 pounds up from last year. Goal achieved.

Today, I start "Old Navy's Quest to be Bigger, Badder & Better in 2010." My goal is to hit the Pro Stage next year at 160 pounds of lean, hard muscle and stand up proudly as a 67 year-old professional athlete entered in my 30th competition.

I have lined up some good help.

Brian Andrews, President of All American EFX, has named me to "Team EFX" as a AAEFX Sponsored Athlete. I am going to be his first "Senior Natural Freak!" Very Cool!

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

I am also training with the AAEFX "Step-Load Progression" Principle and will report my progress over the next three cycles of the 18-weeks plan.

I will Train Hard and Train Natural in my Quest to be Bigger, Badder & Better in 2010 or my name isn't Old Navy!

Please visit my web site: www.BodyBuildingSenior.com. Thank you.

Old Navy

Sounds like an excellent quest Scott and I have no doubt that you are up to the challenge.

This will be an show to watch over the next year as we read of your progress.

Best of Success!

Lift

Thanks Lift.

I always appreciate the effort you put into reading our posts and then offering encouragement and advice.

Regards,

Old Navy

Friday, July 31, 2009 – Week One of Step-Load Progression Training

Weight: 150.0 pounds

I really like this program. It calls for heavy lifting and I love pushing weight. My training partner and I do this plan on Monday, Wednesday and Friday. Tuesdays and Thursdays are for cardio and muscle recovery.

Here is how Week One went:

Day 1 – Legs and Calves

Smith Machine Squats – 195 x 10 x1

Leg Extensions – 140 x 10 x 2

Standing Calf Raise – 190 x 10 x 3

Seated Calf Raise – 70 x 10 x 3

Abs Crunches – 125 reps


Day 2 – Back, Biceps, Abs

Smith Machine Dead Lifts – 175 x 10 x 1

T-Bar Rows – 60 x 10 x 2

Close Grip Pull Downs – 130 x 10 x 2

Low Cable Rows – 100 x 10 x 2

Shrugs – 42.5 x 40 x 2

Dumb Bell Curls – 32.5 x 10 x 2

Abs Crunches – 125 reps


Day 3 – Chest, Shoulders, Triceps and Abs

Smith Machine Bench Press – 155 x 10 x 1

Smith Machine Incline Press – 125 x 10 x 2

Seated Shoulder Press – 75 x 10 x 2

Dumb Bell Raises – 17.5 x 10 x 2

Lying Dumb Bell Triceps Extensions – 27.5 x 10 x 2

Abs Crunches – 125 Reps

It was a great first week. Each week, the work will become more difficult as we increase sets and increase weight loads. We are using the Smith Machine for much of the work to avoid rotator cuff problems.

I have only been on the AAEFX supplement stack for one week. I will report any changes or effects next week. So far, so good. Rocking & Rolling.

Friday, August 7, 2009 – Week Two of Step-Load Progression Training

Weight: 151.4 pounds

We kicked up the program in Week Two by doing five sets of the Major Exercises (Squats, Dead Lifts and Bench Press).

Here is how Week Two went:

Day 1 – Legs and Calves

Smith Machine Squats – 165 x 10 x 5 sets (85% of 100% Rep Max)

Machine Leg Extensions – 140 x 10 x 2 sets

Machine Leg Curls – 80 x 10 x 2 sets

Standing Calf Raise – 190 x 10 x 3 sets

Seated Calf Raise – 70 x 10 x 3 sets

Abs Crunches – 125 reps


Day 2 – Back, Biceps, Abs

Smith Machine Dead Lifts – 155 x 10 x 5 sets (85% of 100% Max) – This sucked!

T-Bar Rows – 60 x 10 x 2 sets

Close Grip Pull Downs – 130 x 10 x 2 sets

Low Cable Rows – 100 x 10 x 2 sets

Shrugs – 42.5 x 40 x 2 sets

Dumb Bell Curls – 32.5 x 10 x 2 sets

Abs Crunches – 125 reps


Day 3 – Chest, Shoulders, Triceps and Abs

Smith Machine Bench Press – 130 x 10 x 5 sets (85% of 100% Max)

Smith Machine Incline Press – 125 x 10 x 2 sets

Seated Shoulder Press – 75 x 10 x 2 sets

Dumb Bell Rises – 17.5 x 10 x 2 sets

Prone Dumb Bell Triceps Extensions – 27.5 x 10 x 2 sets

Skip Rope – 100 skips

Abs Crunches – 125 Reps

It was a great second week. Each week, the work will become more difficult as we increase sets and increase weight loads. We are using the Smith Machine for much of the work to avoid rotator cuff problems. This is Fun Stuff.

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

Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO

This is the second week I have been on this excellent stack. It’s still early, but I am feeling stronger during my workouts and my recovery time is a little shorter than before. I have high expectations that this supplement plan, coupled with my rigorous workout regimen, will prove to be very beneficial.

Friday, August 14, 2009 – Week Three of Step-Load Progression Training

Weight: 152.4 pounds

We kicked up the program in Week Three by adding a third set to all “Assistance Work.”

Here is how Week Three went:


Day 1 – Legs and Calves

Smith Machine Squats – 185 x 10 x 4 sets (90% of 100% Rep Max)

Machine Leg Extensions – 140 x 10 x 3 sets

Machine Leg Curls – 85 x 10 x 3 sets

Standing Calf Raise – 190 x 15 x 3 sets

Seated Calf Raise – 90 x 15 x 3 sets

Abs Crunches – 125 reps


Day 2 – Back, Biceps, Abs

Smith Machine Dead Lifts – 160 x 10 x 4 sets (90% of 100% Max)

T-Bar Rows – 60 x 10 x 3 sets

Close Grip Pull Downs – 130 x 10 x 3 sets

Low Cable Rows – 100 x 10 x 3 sets

Shrugs – 42.5 x 32 x 3 sets

Dumb Bell Curls – 32.5 x 10 x 3 sets

Abs Crunches – 125 reps


Day 3 – Chest, Shoulders, Triceps and Abs

Smith Machine Bench Press – 140 x 10 x 4 sets (90% of 100% Max)

Smith Machine Incline Press – 125 x 10 x 3 sets

Seated Shoulder Press – 75 x 10 x 3 sets

Dumb Bell Rises – 17.5 x 10 x 3 sets

Lying Dumb Bell Triceps Extensions – 27.5 x 10 x 3 sets

Unassisted Pull Ups – 10 x 2 sets

Abs Crunches – 125 Reps


It was a great third week. Each week, the work will become more difficult as we increase sets and increase weight loads. We are using the Smith Machine for much of the work to avoid rotator cuff problems. This is Tough Stuff.

Supplements:

I am using the AAEFX "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 added the AAEFX protein supplement, NF-PRO 100% Pro-Grade Whey Protein. It has excellent content, mixes well and tastes great! I have the chocolate. It also comes in vanilla.

This is the third week I have been on this excellent stack. I am definitely feeling strong during my workouts and my recovery time is shorter. I have continued to eat clean while adding 2.4 pounds of mostly lean body weight.

Old Navy

I had to share this cause 1) Its funny as hell and 2) it reinforces the fact that I need glasses..... which I fully expect all of you to shame me into getting from this point forth.

I scratched my head for about three minutes trying to figure out why you wanted to get "bigger, BALDER and better".... thats right, it took me a solid few minutes before I figured out it was BADDER.

LMFAO!

Old Navy getting Balder....thats funny...he only has about 3 hairs left from the looks of the pictures!

PS...sorry Scott he left you wide open and I couldn't resist!

Old Dawg wrote:
I guess you were a blond in your past life dude LOL...

Confucius says: "Man who loses hair, gains face."

Old Navy wrote:
and spend BIG money on fancy hat collection

Friday, August 21, 2009 - Week Four of Step-Load Progression Training

Weight: 153.4 pounds

We kicked up the program in Week Four by adding extra weight to some of the sets and adding a couple of exercises.

Here is how Week Four went:

Day 1 - Legs and Calves

Smith Machine Squats - 195 x 10 x 3 sets (100% of 100% Rep Max)

Machine Leg Extensions - 140 x 10 x 3 sets

Machine Leg Curls - 85 x 10 x 3 sets

Hip Adductor - 110 x 15 x 3 sets

Hip Abductor - 150 x 15 x 3 sets

Seated Calf Raise - 190 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 - 165 x 10 x 4 sets (95% of 100% Max)

T-Bar Rows - 60 x 10 x 3 sets

Close Grip Pull Downs - 130 x 10 x 3 sets

Low Cable Rows - 100 x 10 x 3 sets

Shrugs - 42.5 x 32 x 3 sets

Dumb Bell Curls - 32.5 x 10 x 3 sets

Abs Crunches - 125 reps


Day 3 - Chest, Shoulders, Triceps and Abs

Smith Machine Bench Press - 150 x 10 x 4 sets (95% of 100% Max)

Smith Machine Incline Press - 125 x 10 x 3 sets

Seated Shoulder Press - 75 x 10 x 3 sets

Dumb Bell Rises - 17.5 x 10 x 3 sets

Lying Dumb Bell Triceps Extensions - 27.5 x 10 x 3 sets

Unassisted Pull Ups - 10 x 2 sets

Abs Crunches - 125 Reps

It was a great fourth week. Next week we set new 100% Rep Max for Squats, Dead Lifts and Chest Press. We also add weight to each of the other exercises while dropping reps. The idea is to lift heavier in the next five-week cycle. This is an excellent training 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


This is the fourth week I have been on this excellent stack. I am looking forward to the next five-weeks of heavy lifting. I am confident my AAEFX stack will help me achieve my lifting goals during this training cycle. I am definitely feeling stronger.

Friday, August 28, 2009 – Week Five of Step-Load Progression Training

Weight: 154.4 pounds

We kicked up the program in Week Five by setting a new 100% Rep Max for Squats, Dead Lifts and Chest Press and by upping most other work to four sets.

Here is how Week Five went:

Day 1 – Legs and Calves

Smith Machine Squats – 195 x 10 x 1 set; 205 x 10 x 1 set; 225 x 8 x 1 set (New 100% Rep Max)

Machine Leg Extensions – 140 x 10 x 4 sets

Machine Leg Curls – 85 x 10 x 4 sets

Hip Adductor – 110 x 15 x 4 sets

Hip Abductor – 150 x 15 x 4 sets

Seated Calf Raise – 190 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 – 165 x 10 x 1 set; 175 x 10 x 1 set; 200 x 8 x 1 set (New 100% Max)

T-Bar Rows – 60 x 10 x 4 sets

Close Grip Pull Downs – 130 x 10 x 4 sets

Low Cable Rows – 100 x 10 x 4 sets

Dumb Bell Shrugs – 42.5’s x 32 x 3 sets

Dumb Bell Curls – 32.5’s x 10 x 4 sets

Abs Crunches – 125 reps


Day 3 – Chest, Shoulders, Triceps and Abs

Dumb Bell Bench Press – 55’s x 10 x 1 set; 60’s x 10 x 1 set; 65’s x 8 x 1 set (New 100% Max)

Dumb Bell Incline Press – 40’s x 10 x 1 set; 45’s x 10 x 1 set; 50’s x 8 x 1 set

Bar Bell Military Press – 70 x 10 x 4 sets

Dumb Bell Side Rises – 25’s x 10 x 4 sets

Triceps V-Bar pushdowns – 70 x 10 x 4 sets

Unassisted Pull Ups – 10 x 2 sets

Abs Crunches – 125 Reps

It was a great fifth week. Next week we take a week off from weight training and do body weight work. After that, we will begin cycle two of this three-cycle plan.

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


This is the fifth week I have been on this excellent stack. I have been able to increase my weights and finish my sets with a good deal of reserve strength.

Old Navy

Friday, September 4, 2009, Week Six of the AAEFX Step-Load Progression Plan

Weight - 154.0

This was my hardest week so far. As a weight trainer/bodybuilder, I love working out and lifting heavy. This was a programmed week off. I did nothing. I work as the Fitness Director at a local YMCA. I'm in the weight room several hours each day. To not lift while around all that heavy metal was hard. I'm having withdrawal anxiety. Not really, but it was different. I can't remember the last time I didn't train for a full week. Step-Load Progression calls for a week off after five weeks on in order to rest, recover and aid in building muscle. I will pick it up again on Monday, Labor Day.

Old Navy

Friday, September 11, 2009 – Week Seven of the AAEFX Step-Load Progression Training

Weight: 154.4 pounds

After our week off for recovery and repair, we kicked up the program in Week Seven by lifting a series of heavier weights as we began our second cycle of the AAEFX Step-Load Progression Training.

Here is how Week Seven went:

Day 1 – Legs and Calves

Smith Machine Squats – 195 x 8 x 5 sets

Machine Leg Extensions – 140 x 8 x 2 sets

Machine Leg Curls – 85 x 8 x 2 sets

Hip Adductor – 110 x 15 x 2 sets

Hip Abductor – 150 x 15 x 2 sets

Seated Calf Raise – 190 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 5 sets

T-Bar Rows – 70 x 8 x 2 sets

Close Grip Pull Downs – 130 x 8 x 2 sets

Low Cable Rows – 115 x 8 x 2 sets

Dumb Bell Shrugs – 42.5’s x 32 x 3 sets

Dumb Bell Curls – 32.5’s x 8 x 2 sets

Abs Crunches – 125 reps


Day 3 – Chest, Shoulders, Triceps and Abs

Dumb Bell Bench Press – 55’s x 8 x 5 sets

Dumb Bell Incline Press – 50’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 2 sets

Abs Crunches – 125 Reps

It was a great seventh week. This is the first week of the second six-week cycle. We are generally using heavier weights with less reps than we used in the first cycle.

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

This is the seventh week I have been on this excellent stack. I continue increasing my weights and completing my sets with a good deal of reserve strength.