Friday, November 20, 2009 – Week 17 of AAEFX Step-Load Progression Training
 
Weight: 160.0 pounds 
 
Week 17 was tough.  It’s the final push. 
 
Here is how Week 17 went:
 
Day 1 – Legs and Calves
 
Smith Machine Squats – 200 x 8 x 1 set, 225 x 8 x 1 set, 250 x 5 x 3 sets
 
Machine Leg Extensions – 160 x 8 x 4 sets
 
Machine Leg Curls – 100 x 8 x 4 sets
 
Hip Adductor – 140 x 15 x 4 sets
 
Hip Abductor – 200 x 15 x 4 sets
 
Seated Calf Raise – 230 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 1 set, 200 x 8 x 1 set, 225 x 5 x 3 sets
 
T-Bar Rows – 120 x 8 x 4 sets
 
Close Grip Pull Downs – 145 x 8 x 4 sets
 
Low Cable Rows – 130 x 8 x 4 sets
 
Dumb Bell Shrugs – 55’s x 32 x 4 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 – 60’s x 8 x 1 set, 70’s x 8 x 1 set, 75’s x 5 x 3 sets
 
Dumb Bell Incline Press – 55’s x 8 x 4 sets
 
Bar Bell Military Press – 70 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 17th week.  This is the final week of the final six-week cycle of this excellent program.  Next week is a week of rest.
Then, we will start a new program called, “Escalation Density Training (EDT).”
 
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 completed this excellent AAEFX training program and as a result I am definitely Bigger, Badder and Better.  No ****!

bfoley

Scott, just want to say thanks for posting your log and that you are an inspiration. I will be trying this routine when the new year rolls around.

Brian

 
 
Thanks, Brian.
 
It's a good plan.  You will work hard, but you will have fun.
 
Old Navy

Monday, November 30, 2009

Weight: 158.2 pounds
 
Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan
EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here.  Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.

Workout A: Chest & Back
 
First 15-minute time limit, going back and forth between the two exercises
 
Flat Bench Dumb Bell Press
37.5 pound dumb bells x 8 reps x 10 sets
 
Close Grip Pull Down
100 pounds x 8 reps x 10 sets
(5-minute rest)
 
Second 15-minute time limit, going back and forth between the two exercises
 
Dips
Bodyweight x 8 reps x 10 sets
 
Cable rows
100 pounds x 8 reps x 10 sets
(5-minute rest)
 
Third 15-minute time limit, going back and forth between the two exercises
 
Precor Machine Incline Barbell Press
75 pounds x 8 reps x 10 sets
 
Bent Over Barbell Rows
65 pounds x 8 reps x 10 sets
(5-minute rest)
 
Plus, 20 minutes of moderate speed, moderate elevation tread mill
100 Abdominal Crunches
 
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
 
This new workout was intense.  My heart rate was up the entire time.  Fun Stuff.

Friday, December 4, 2009

Weight: 158.4 pounds

Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan

EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.

Workout C: Arms and Delts 

First 15-minute time limit, going back and forth between the two exercises 

Incline Dumb Bell Curls 
17.5 pounds x 10 reps x 10 sets 

Seated Dumb Bell Shoulder Extensions 
20 pounds x 10 reps x 10 sets

(5-minute rest)

Second 15-minute time limit, going back and forth between the two exercises 

Preacher Curls 
45 pounds x 10 reps x 10 sets 

Cable Press Downs (Rope, Straight Bar and V-Bar) 
50 pounds x 10 reps x 10 sets

(5-minute rest)

Third 15-minute time limit, going back and forth between the two exercises 

Dumb Bell Lateral Raises 
12 pounds x 10 reps x 10 sets 

Bent Over Cable Cross Raises 
40 pounds x 10 reps x 10 sets (20 pounds on each side)

(5-minute rest)

20 minutes of moderate speed, moderate elevation tread mill
100 Abdominal Crunches

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 

Thursday I did a HITT Cardio session and a few abs crunches. My legs are killing me from Wednesday.

Old Navy

Wednesday, December 9, 2009

Weight: 158.4 pounds

Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan, Week Two.

EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.

Workout B: Legs

First 15-minute time limit, going back and forth between the two exercises


Machine Leg Press

210 pounds x 10 reps x 10 sets

Prone Leg Curls

75 pounds x 8 reps x 10 sets

(5-minute rest)


Second 15-minute time limit, going back and forth between the two exercises

Machine Leg Extensions

115 pounds x 10 reps x 10 sets

Seated Leg Curls

75 pounds x 8 reps x 10 sets

(5-minute rest)


Third 15-minute time limit, going back and forth between the two exercises

Seated Calf Raises

100 pounds x 10 reps x 10 sets

Standing Calf Raises

Bodyweight plus 60 pounds x 10 reps x 10 sets


(5-minute rest)


Plus 20 minutes of moderate speed, moderate elevation tread mill

125 Abdominal Crunches


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

Today we increased the weight and the reps for each set. This session was Hard Core.

Old Navy

Monday, December 14, 2009

Weight: 159.8 pounds

Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan, Week Three

EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here.  Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.

Workout A: Chest & Back

First 15-minute time limit, going back and forth between the two exercises


Flat Bench Dumb Bell Press

42.5 pound dumb bells x 10 reps x 10 sets

 
Close Grip Pull Down

115 pounds x 10 reps x 10 sets

(5-minute rest)

 

Second 15-minute time limit, going back and forth between the two exercises


Dips

Bodyweight x 10 reps x 10 sets

 
Cable rows

115 pounds x 10 reps x 10 sets

(5-minute rest)

 

Third 15-minute time limit, going back and forth between the two exercises


Precor Machine Barbell Incline Press

85 pounds x 10 reps x 10 sets

 
Bent Over Dumb Bell Rows

30 pound dumb bells x 10 reps x 10 sets

 (5-minute rest)

 
Plus, 20 minutes of moderate speed, moderate elevation tread mill

125 Abdominal Crunches

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

Today we kept the weight and reps the same and upped the sets.  I was toast after the workout.

Friday, December 18, 2009

Weight: 160.0 pounds

Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan, Week Three

EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.

Workout C: Arms and Delts

First 15-minute time limit, going back and forth between the two exercises

Incline Dumb Bell Curls
27.5 pounds x 10 reps x 10 sets

Seated Dumb Bell Shoulder Extensions
22.5 pounds x 10 reps x 10 sets

(5-minute rest)

Second 15-minute time limit, going back and forth between the two exercises

Preacher Curls
60 pounds x 10 reps x 8 sets

Cable Press Downs (Rope, Straight Bar and V-Bar)
60 pounds x 10 reps x 8 sets (tough exercise)

(5-minute rest)

Third 15-minute time limit, going back and forth between the two exercises

Dumb Bell Lateral Raises
15 pounds x 12 reps x 10 sets

Bent Over Cable Cross Raises
40 pounds x 12 reps x 10 sets (20 pounds on each side)

(5-minute rest)

Plus, 20 minutes of moderate speed, moderate elevation tread mill
125 Abdominal Crunches

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

One more week to go with this plan. Then, after Christmas, something new.

Old Navy

Wednesday, December 23, 2009

Weight: 159.0 pounds

Escalation Density Training (EDT) with HITT Cardio: A Four-Week Workout Plan, Week Four

EDT involves a workout where you measure how much work is done, and then consistently and gradually increase the amount of work. When you do this, your muscles will grow, your metabolism will increase and you'll have a leaner, more muscular body. There's a paradox at work here. Because good fatigue management strategies allow you to do a lot more work, you'll end up sore. In other words EDT provides plenty of pain.

Workout B: Legs
First 15-minute time limit, going back and forth between the two exercises

Machine Leg Press
245 pounds x 10 reps x 10 sets

Prone Leg Curls
75 pounds x 10 reps x 10 sets

(5-minute rest)

Second 15-minute time limit, going back and forth between the two exercises
Machine Leg Extensions

125 pounds x 10 reps x 10 sets
Seated Leg Curls

85 pounds x 10 reps x 10 sets

(5-minute rest)

Third 15-minute time limit, going back and forth between the two exercises

Seated Calf Raises
120 pounds x 10 reps x 10 sets

Standing Calf Raises
Bodyweight plus 60 pounds x 10 reps x 10 sets

(5-minute rest)

Plus, 20 minutes of moderate speed, moderate elevation tread mill
125 Abdominal Crunches

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

We are wrapping it up. One more session of EDT and we will complete this excellent program.

---

Monday, December 28, 2009

Weight: 161.0

Today I begin a new training plan, one that I have worked before and really enjoyed:

Widow-Maker Power Workout – A Four-Week Plan

The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:

Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.

On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!

The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.


Day 1:

Incline Bench Dumbbell Press – 6 x 6, 1 X 20

Flat Bench Dumbbell Press – 6 x 6, 1 X 20

High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4

Heavy Laterals – 3 x 8

Press Down – 4 x 10

Decline Dumbbell Extensions - 4 X 8


Day 2:

Leg Press – 6 x 6, 1 X 40

Squats – 6 x 6, 1 X 30

Hack Squat – 6 x 6, 1 X 20

Leg Curl s– 5 x 8

Leg Extensions – 4 x 10


Day 3:

Reverse Grip Barbell Row – 6 x 6, 1 X 20

Medium Grip Pull Down – 6 x 6, 1 X 20

Dead Lifts – 6 x 6, 1 X 30

Barbell Curls – 4 x 6

Preacher Curls – 4 x 10


Day 4:

Lunges - 6 X 6, 1 X 20

Seated Leg Curls - 6 x 6

Wide stance Squats (feet out wide, toes pointed out) - 6 X 6, 1 X 50

Dumbbell Stiff Leg Dead Lifts - 6 X 6

Step Ups (Step up, one leg at a time, on a high bench or aerobic step) 6 X 6


Calves and Abs work is done twice a week. Pick one exercise and do 5-6 sets of as many reps as you can do for each.

Do Cardio on off days from weights, 20 minutes of HITT or intervals.
Do 5 min warm-up and 5 minute cool down so total time is 30 min with 20 minutes being interval or HITT.


Today I did Day 1

Day 1:

Incline Bench Dumbbell Press – 6 x 6 x 42.5 pound dumb bells, 1 X 20 x 37.5 pound dumb bells

Flat Bench Dumbbell Press – 6 x 6 x 47.5 pound dumb bells, 1 X 20 x 42.5 pound dumb bells

High Pulls (wide grip upright row, but you pull to the forehead) – 4 x 4 x 75 pounds

Heavy Laterals – 3 x 8 x 17.5 pound dumb bells

Press Down – 4 x 10 x 60 pounds (rope, v-bar, straight bar)

Decline Dumbbell or Barbell Extensions - 4 X 8 x 50 pound fixed barbell


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 am off and running, looking to grow in the New Year.

Old Navy

Friday, January 1, 2010 Happy New Year. A Great Way to Start the Year.

Weight: 158.0

Widow-Maker Power Workout: A Four-Week Plan

The purpose of this plan is to grow lean, hard muscle mass by lifting heavy for several sets with little rest in between, using the same weight load and then doing a Widow-Maker set of many reps for the same exercise. Here is the Plan:

Keep the same weight for all 6 sets, but you may lose a rep or two at the end. For example set 1 - 4 you get the 6 reps, set 5, 5 reps and the last set 4. Pick a good weight and don't lower it even if it means 2-3 reps total on the last set.

On the high rep sets don't just do them light and go through the motions, go heavy and hard. For example on the 50 reps of squats pick a weight you can only get 20-30 reps with and then just take 2-3 deep breaths and bang out 4-6 more reps, breath and do more until you get the reps in. This is the Widow Maker set!

The rest between sets is 60-seconds and do a few warm-up sets before you begin the exercise. Stretch the working muscle between sets for 20-30 seconds.

Day 3: Back and Biceps

Reverse Grip Barbell Row 6 x 6 x 135 pounds, 1 X 20 x 105 pounds

Medium Grip Pull Down 6 x 6 x 115 pounds, 1 X 20 x 100 pounds

Dead Lifts 6 x 6 x 185 pounds, 1 X 30 x 105 pounds

Barbell Curls 4 x 6 x 50 pounds

Preacher Curls 4 x 10 x 50 pounds

20 minutes of moderate cardio and 125 crunches

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

The YMCA was full of Resolutioners. The next six weeks will be crowded.

Old Navy