Friday, September 18, 2009 – Week Eight of the AAEFX Step-Load Progression Training

Weight: 158.0 pounds

Week Eight was tough. We are continuing to increase our weights as we progress in this excellent program.

Here is how Week Eight 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 eighth week. This is the second week of the second six-week cycle. We are generally using heavier weights with fewer 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


I have been on this excellent stack for two months. I have gained ten pounds of mostly lean body weight. I’m pumped, to say the least.

I'm excited for you Scott, sounds like some very impressive results from this stack. I'll look into it.

Lift

Friday, September 25, 2009 – Week Nine of AAEFX Step-Load Progression Training

Weight: 161.0 pounds

Week Nine was fun. We upped the weights on several exercises and went to three sets for most of the work.

Here is how Week Nine went:

Day 1 – Legs and Calves

Smith Machine Squats – 215 x 8 x 4sets

Machine Leg Extensions – 150 x 8 x 3 sets

Machine Leg Curls – 90 x 8 x 3 sets

Hip Adductor – 130 x 15 x 3 sets

Hip Abductor – 190 x 15 x 3 sets

Seated Calf Raise – 210 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 – 185 x 8 x 4 sets

T-Bar Rows – 75 x 8 x 3 sets

Close Grip Pull Downs – 130 x 8 x 3 sets

Low Cable Rows – 115 x 8 x 3 sets

Dumb Bell Shrugs – 45’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 – 60’s x 8 x 4 sets

Dumb Bell Incline Press – 50’s x 8 x 3 sets

Bar Bell Military Press – 60 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 ninth week. This is the third week of the second 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 impressed with this stack. I am making good gains in strength and stamina.

I am on my way to Atlanta this afternoon to prepare for the 11th Annual NGA NOPI World Bodybuilding & Figure Championships on Saturday, where I will act as Master of Ceremonies for the Pro-Qualifier and Pro-Am event.

Friday, October 2, 2009 – Week 10 of AAEFX Step-Load Progression Training

Weight: 159.0 pounds

Week 10 was tough. 215 pound Squats and 200 pound Dead Lifts left me breathless.

Here is how Week 10 went:

Day 1 – Legs and Calves

Smith Machine Squats – 215 x 8 x 3sets

Machine Leg Extensions – 150 x 8 x 3 sets

Machine Leg Curls – 90 x 8 x 3 sets

Hip Adductor – 130 x 15 x 3 sets

Hip Abductor – 190 x 15 x 3 sets

Seated Calf Raise – 210 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 – 215 x 8 x 3 sets

T-Bar Rows – 90 x 8 x 3 sets

Close Grip Pull Downs – 130 x 8 x 3 sets

Low Cable Rows – 115 x 8 x 3 sets

Dumb Bell Shrugs – 45’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 – 60’s x 8 x 1 set, 65’s x 8 x 1 set, 70’s x 8 x 1 set (This was fun!)

Dumb Bell Incline Press – 50’s x 8 x 3 sets

Bar Bell Military Press – 60 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 10th week. This is the fourth week of the second 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 felt a surge of strength on Friday while I was doing the Dumb Bell Bench Press. I was supposed to do 60’s and round up doing a set of 65’s and another set of 70’s. Nice.

Friday, October 9, 2009 – Week 11 of AAEFX Step-Load Progression Training

Weight: 161.0 pounds (There was a little cheating going on this week with my 30th Wedding Anniversary)

Week 11 was challenging. We set new one rep max for Squats, Dead Lifts and Bench Press for the final cycle of this program.

Here is how Week 11 went:

Day 1 – Legs and Calves

Smith Machine Squats – 215 x 6 x 1, 225 x 6 x 1, 250 x 1 RM

Machine Leg Extensions – 150 x 8 x 4 sets

Machine Leg Curls – 90 x 8 x 4 sets

Hip Adductor – 130 x 15 x 4 sets

Hip Abductor – 190 x 15 x 4 sets

Seated Calf Raise – 250 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 – 190 x 4 x 1 set, 215 x 3 x 1 set, 225 x 1 RM

T-Bar Rows – 90 x 8 x 4 sets

Close Grip Pull Downs – 130 x 8 x 4 sets

Low Cable Rows – 115 x 8 x 4 sets

Dumb Bell Shrugs – 45’s x 32 x 3 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 – 65’s x 8 x 1 set, 70’s x 8 x 1 set, 75’s x 3 RM (This was fun!)

Dumb Bell Incline Press – 50’s x 8 x 4 sets

Bar Bell Military Press – 60 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 11th week. This is the fifth week of the second 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 felt another surge of strength on Friday while I was doing the Dumb Bell Bench Press. I was supposed to do one rep of 75’s for my new RM but instead did three. I could have gone to 80’s, but I didn’t want to push it since I still had a full workout to complete.

Friday, October 15, 2009, Week 12 of the AAEFX Step-Load Progression Plan

Weight - 163.0

AAEFX Step-Load Progression calls for a week off after five weeks on in order to rest, recover and aid in building muscle. This was the week off after the second five-week cycle. I will begin the final six weeks, including a final off-week on Monday.

I spent the week doing light cardio and bodyweight circuit training. I didn’t touch a weight, but did a lot of pull ups, push ups, dips, crunches, leg lifts and cardio, including skip rope and tread mill.

I’m feeling really great. My weight is up and my muscle tone is good.

Old Navy

Friday, October 23, 2009 - Week 13 of AAEFX Step-Load Progression Training

Weight: 161.0 pounds

Week 13 was challenging. This was the first week of the final six week cycle of this excellent program

Here is how Week 13 went:

Day 1 - Legs and Calves

Smith Machine Squats - 195 x 5 x 1 set, 225 x 5 x 1 set, 250 x 5 x 1 set

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

Standing Calf Raise - 160 x 25 x 3 sets

Abs Crunches - 125 reps


Day 2 - Back, Biceps, Abs

Smith Machine Dead Lifts - 190 x 5 x 1 set, 215 x 5 x 1 set, 225 x 5 x 1 set

T-Bar Rows - 100 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 - 45'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 - 65's x 8 x 1 set, 70's x 8 x 1 set, 75's x 5 x 1 set

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 push downs - 70 x 8 x 2 sets

Unassisted Pull Ups - 10 x 2 sets

Abs Crunches - 125 Reps

It was a great 13th week. This is the first 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 was glad to be back to lifting after a week off. I really like this plan. I have had little trouble increasing my weights each week as required.

Scott "Old Navy" Hults, my inspiration. Hello Scott, I am 63 just short of 64 and I wanted to let you know that you are a great inspiration to myself and many others in our 60's. Keep the information coming, I always look forward to your posts.

TwoWalks wrote:
Thanks, TwoWalks. Are you a competitor? if so, let me know if you need any help with your contest prep for your next show.

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.

Scott, you're sponsored by EFX, aren't you? What advice do you have for those seeking sponsorship?

DFBB76712 wrote:
Kevin, you have to be visible in our sport. In my case, I competed successfully in more than 30 contests in the US and in Canada. I have won many titles and four pro cards. I have competed in five pro shows and never placed lower than Third. Also, I have been recognized by several web sites, including this one and Bodybuilding.com, that profiled me as bodybuilder of the week, month, etc. You have to write and post on different web sites. I am also a contest judge, guest poser, contest promoter and Master of Ceremonies. In other words, you need be become known as a "Player" in our sport. I go to shows and people I don't know come up to me and say, "Hey, Man, aren't you 'Old Navy?' When that happens, supplement companies will be interested in sponsoring you. I am a Beverly International VIP, have been a USP Labs Sponsored Athlete, a Maximum Nutrition Sponsored Athlete and now an AAEFX Sponsored Athlete. I hope this helps

Thanks ON! I think one thing you modestly skipped over is your success at each of these levels although you touched on it with never placing below third.

You are an inspiration and I'm glad you're here for us to watch & hopefully emulate.

Old Navy wrote:
Thank you Scott, very much appreciated. No the only competition I do is with myself and trying to get out from under this large fat blanket. I know there is a Hercules buried under there. :dunno:

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.