Friday, May 11, 2012

Body Weight: 158.0 Pounds

Crazy Eights

Back, Shoulders and Biceps

Body Weight Pull Ups
3 x 8 x 158.0 pounds

Machine Lat Pull Down
3 x 8 x 145 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 27.5 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

Monday, May 14, 2012

Body Weight: 159.0 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.

20-Somethings Endurance Training - after a couple of light warm up sets, one set of 20 reps of several exercises lifting as slowly and heavy as I could for each set.

Chest and Triceps.

Incline Bench Dumb Bell Press
1 x 20 x 52.5 pound dumb bells

Flat Bench Dumb Bell Press
1 x 20 x 55.0 pound dumb bells

Flat Bench Dumb Bell Flies
1 x 20 x 32.5 pound dumb bells

Machine Bench Press
1 x 20 x 165 pounds

Machine Cable Flies
1 x 20 x 75 pounds

V-Bar Triceps Press Down
1 x 20 x 55 pounds

Flat Bar Triceps Press Down
1 x 20 x 60 pounds

Rope Triceps Pull Down
1 x 20 x 45 pounds

Crunches
2 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

Wednesday, May 16, 2012

Body Weight: 158.0 Pounds

20-Somethings Endurance Training

After a couple of warm up sets on lower weights, we did one set of 20-reps of several legs and calves exercises.

Legs, Calves and Abs

Machine Leg Press
1 x 20 x 285 pounds

Hack Squats
1 x 20 x 155 pounds

Machine Leg Curls
1 x 20 x 150 pounds

Machine Leg Extensions
1 x 20 x 135 pounds

Machine Adductors
1 x 20 x 100 pounds

Machine Abductors
1 x 20 x 100 pounds

Seated Machine Calf Raises
3 x 25 x 115 pounds

Standing Calf Raises
3 x 25 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

Friday, May 18, 2012

Body Weight: 156.0 Pounds

Crazy Eights

Back, Shoulders and Biceps

Body Weight Pull Ups
3 x 8 x 156.0 pounds

Machine Lat Pull Down
3 x 8 x 145 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 27.5 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

Monday, May 21, 2012

Body Weight: 158.0 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 50 pound dumb bells

Flat Bench Dumb Bell Press
3 x 8 x 55 pound dumb bells

Flat Bench Dumb Bell Flies
3 x 8 x 42.5 pound dumb bells

Machine Bench Press
3 x 8 x 165 pounds

Machine Cable Flies
3 x 8 x 65 pounds

V-Bar Triceps Press Down
3 x 8 x 50 pounds

Flat Bar Triceps Press Down
3 x 8 x 55 pounds

Rope Triceps Pull Down
3 x 8 x 40 pounds

Crunches
2 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

Wednesday, May 23, 2012

Body Weight: 156.4 Pounds

Black Jack - 21

After a couple of warm up sets on lower weights, we did three sets of 7-reps of several legs and calves exercises.

Legs, Calves and Abs

Machine Leg Press
3 x 7 x 300 pounds

Hack Squats
3 x 7 x 165 pounds

Machine Leg Curls
3 x 7 x 155 pounds

Machine Leg Extensions
3 x 7 x 130 pounds

Machine Adductors
3 x 7 x 100 pounds

Machine Abductors
3 x 7 x 100 pounds

Seated Machine Calf Raises
3 x 21 x 115 pounds

Standing Calf Raises
3 x 21 x body weight

Crunches
121 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

Friday, May 25, 2012

I will be in Montgomery, Alabama this weekend to host the 14th Annual Capital Classic Bodybuilding, Figure and Bikini Pro Am Championships. The Promoters expect more than 75 amateur and pro competitors. It should be a fun event.

Body Weight: 156.0 Pounds

Crazy Eights

Back, Shoulders and Biceps

Body Weight Pull Ups
3 x 8 x 156.0 pounds

Machine Lat Pull Down
3 x 8 x 150 pounds

Machine Low Row
3 x 8 x 160 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

Monday, May 28, 2012

Memorial Day

As a retired U. S. Navy Captain, I thank all of you for your support of our fighting men and women serving our Nation around the world.

Body Weight: 157.0 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 55 pound dumb bells

Flat Bench Dumb Bell Press
3 x 8 x 60 pound dumb bells

Flat Bench Dumb Bell Flies
3 x 8 x 45 pound dumb bells

Machine Bench Press
3 x 8 x 165 pounds

Machine Cable Flies
3 x 8 x 65 pounds

V-Bar Triceps Press Down
3 x 8 x 55 pounds

Flat Bar Triceps Press Down
3 x 8 x 60 pounds

Rope Triceps Pull Down
3 x 8 x 40 pounds

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

Wednesday, May 30, 2012

Body Weight: 158.0 Pounds

Black Jack - 21

After a couple of warm up sets on lower weights, we did three sets of 7-reps of several legs and calves exercises.

Legs, Calves and Abs

Machine Leg Press
3 x 7 x 300 pounds

Hack Squats
3 x 7 x 165 pounds

Machine Leg Curls
3 x 7 x 155 pounds

Machine Leg Extensions
3 x 7 x 130 pounds

Machine Adductors
3 x 7 x 100 pounds

Machine Abductors
3 x 7 x 100 pounds

Seated Machine Calf Raises
3 x 21 x 115 pounds

Standing Calf Raises
3 x 21 x body weight

Crunches
121 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

Friday, June 1, 2012

Body Weight: 157.0 Pounds

Crazy Eights

Back, Shoulders and Biceps

Body Weight Pull Ups
3 x 8 x 157.0 pounds

Machine Lat Pull Down
3 x 8 x 150 pounds

Machine Low Row
3 x 8 x 160 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

Monday, June 4, 2012

Body Weight: 157.4 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 55 pound dumb bells

Flat Bench Dumb Bell Press
3 x 8 x 60 pound dumb bells

Flat Bench Dumb Bell Flies
3 x 8 x 45 pound dumb bells

Machine Bench Press
3 x 8 x 165 pounds

Machine Cable Flies
3 x 8 x 65 pounds

V-Bar Triceps Press Down
3 x 8 x 55 pounds

Flat Bar Triceps Press Down
3 x 8 x 60 pounds

Rope Triceps Pull Down
3 x 8 x 40 pounds

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

Wednesday, June 6 , 2012

Body Weight: 156.4 Pounds - looking a few pounds, finally.

Black Jack - 21

After a couple of warm up sets on lower weights, we did three sets of 7-reps of several legs and calves exercises.

Legs, Calves and Abs

Machine Leg Press
3 x 7 x 300 pounds

Hack Squats
3 x 7 x 165 pounds

Machine Leg Curls
3 x 7 x 155 pounds

Machine Leg Extensions
3 x 7 x 130 pounds

Machine Adductors
3 x 7 x 100 pounds

Machine Abductors
3 x 7 x 100 pounds

Seated Machine Calf Raises
3 x 21 x 115 pounds

Standing Calf Raises
3 x 21 x body weight

Crunches
121 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

I am working with Kyndle on her presentation for the 2012 BodyBuilding.com FIT USA competition this weekend. She's 24 and beautiful.

Friday, June 8, 2012

Body Weight: 157.0 Pounds

TRX Suspension Training

60-minutes of full upper body TRX

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

Monday, June 11, 2012

Body Weight: 156.4 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.

Chest and Triceps.

Incline Bench Cable Chest Flys
3 x 8 x 30 pound cable in each hand

Flat Bench Cable Chest Flys
3 x 8 x 30 pound cable in each hand

Machine Bench Press
3 x 8 x 165 pounds

Flat Bench Dumb Bell Triceps Extensions
3 x 8 x 20 pound dumb bells

Flat Bench Dumb Bell Triceps Kick Backs
3 x 8 x 60 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