Wednesday, July 18, 2012

Body Weight: 155.2 Pounds

As most of you know, I am the co-promoter of the NGA Alabama Natural Open Bodybuilding, Figure, Male Physique and Bikini Super Pro Qualifier Championships held annually in Birmingham, Alabama. Our show was last weekend so I didn't have time to post my last few workout sessions. I should be back on track by this Friday. I did miss last Friday, but did a chest and triceps workout on Monday and Legs and Calves today.

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, July 20, 2012

Body Weight: 155.4 Pounds

Crazy Eights

Back, Shoulders and Biceps

Body Weight Pull Ups
3 x 8 x 155.8 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, July 23, 2012

Body Weight: 158.5 Pounds. Gained a couple of pounds this weekend. My Bad.

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, July 25, 2012

Body Weight: 157.0 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 290 pounds

Hack Squats
1 x 20 x 160 pounds

Machine Leg Curls
1 x 20 x 155 pounds

Machine Leg Extensions
1 x 20 x 140 pounds

Machine Adductors
1 x 20 x 110 pounds

Machine Abductors
1 x 20 x 110 pounds

Seated Machine Calf Raises
3 x 25 x 125 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, July 27, 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, July 30, 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.

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 50 pound dumb bells

Flat Bench Dumb Bell Press
1 x 20 x 55 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 70 pounds

V-Bar Triceps Press Down
1 x 20 x 50 pounds

Flat Bar Triceps Press Down
1 x 20 x 55 pounds

Rope Triceps Pull Down
1 x 20 x 40 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

Monday, August 6, 2012

Body Weight: 159.0 Pounds

I am officially on a 9-pound weight loss plan with a target date of September 20, the day I leave for my 10-day England vacation.

My training partner can only work with me one day this week and wanted to do legs...so, we did legs.

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

Wednesday, August 8, 2012

Body Weight: 157.2 Pounds. Target weight is 150 by September 20, when I begin my vacation in England.

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

Friday, August 10, 2012

Body Weight: 157.0 Pounds. I've lost two of the nine pounds I want to shed by September 20, when I'm leaving for my vacation in England.

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 50 pound dumb bells

Flat Bench Dumb Bell Press
1 x 20 x 55 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 70 pounds

V-Bar Triceps Press Down
1 x 20 x 50 pounds

Flat Bar Triceps Press Down
1 x 20 x 55 pounds

Rope Triceps Pull Down
1 x 20 x 40 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

Monday, August 13, 2012

Body Weight: 159.0 Pounds. Target weight is 150 by September 20, when I begin my vacation in England. I fell off the wagon this weekend watching the Olympics. I'm back today.

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, August 15, 2012

Body Weight: 158.0 Pounds

Dirty Dozens

After a couple of warm up sets on lower weights, we did three set of 12-reps of several legs and calves exercises.

Legs, Calves and Abs

Machine Leg Press
3 x 12 x 350 pounds

Hack Squats
3 x 12 x 135 pounds

Machine Leg Curls
3 x 12 x 130 pounds

Machine Leg Extensions
3 x 12 x 130 pounds

Machine Adductors
3 x 12 x 90 pounds

Machine Abductors
3 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

Friday, August 17, 2012

Body Weight: 158.0 Pounds

Crazy Eights

Back, Shoulders and Biceps

Body Weight Pull Ups
3 x 8 x 158 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

Friday, August 24, 2012

Body Weight: 158.8 Pounds

Advice for us older athletes: I began having sinus problems several weeks ago. I decided to self-medicate with cough drops, honey, Vicks and an over-the-counter sinus medication. Yesterday, after suffering and showing no improvement for a month, and missing a day's work, I finally went to the doctor. After an examination and blood draw to see what's going on, I do have a sinus infection that has dug in. The doc gave me a steroid shot (ha, me on steroids), prescription cough medicine and an antibiotic. I'm already feeling better and am on the road to recovery. Lesson learned is, especially if you are older, if you are ailing, don't wait to seek treatment and don't try to self-medicate.

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 August 27, 2012

Body Weight: 158.4 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 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 45 pound dumb bells

Machine Bench Press
3 x 8 x 175 pounds

Machine Cable Flies
3 x 8 x 80 pounds

V-Bar Triceps Press Down
3 x 8 x 60 pounds

Flat Bar Triceps Press Down
3 x 8 x 60 pounds

Rope Triceps Pull Down
3 x 8 x 50 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, August 29, 2012

Body Weight: 155.8 Pounds

Dirty Dozens

After a couple of warm up sets on lower weights, we did three set of 12-reps of several legs and calves exercises.

Legs, Calves and Abs

Machine Leg Press
3 x 12 x 350 pounds

Hack Squats
3 x 12 x 135 pounds

Machine Leg Curls
3 x 12 x 130 pounds

Machine Leg Extensions
3 x 12 x 130 pounds

Machine Adductors
3 x 12 x 90 pounds

Machine Abductors
3 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