Marc. 
 
I would enjoy seeing you again.  I might just make it out there one of these days.  You never know.  Or, you just might swing through Birmingham in your travels. 
 
Old Navy

Wednesday, January 6, 2010

Weight: 158.4 pounds

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.

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.

Chest, Triceps and Shoulders

Incline Bench Dumbbell Press 6 x 6 x 45 pound dumb bells, 1 X 20 x 40 pound dumb bells

Flat Bench Dumbbell Press 6 x 6 x 50 pound dumb bells, 1 X 20 x 45 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 20 pound dumb bells

Press Down – 4 x 10 x 70 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 added five pounds to most sets. It's going to get tougher.

Old Navy

Monday, January 11, 2010

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.

Today I did Back and Biceps

Reverse Grip Barbell Row 6 x 6 x 145 pounds, 1 X 20 x 120 pounds

Medium Grip Pull Down 6 x 6 x 120 pounds, 1 X 20 x 115 pounds

Dead Lifts 6 x 6 x 200 pounds, 1 X 30 x 115 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

I like this plan. It gets tougher each week.

Old Navy

Friday, January 15, 2010

Weight: 157.0

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.

Today I did Legs and Calves:

Leg Press 6 x 6 x 275 pounds, 1 X 40 x 240 pounds

Squats 6 x 6 x 185 pounds, 1 X 30 x 145 pounds

Hack Squat 6 x 6 x 170 pounds, 1 X 20 x 145 pounds

Seated Leg Curls 5 x 8 x 160 pounds

Leg Extensions 4 x 10 x 115 pounds

Seated Calve Raises 3 x 20 x 150 pounds

Crunches 5 x 20 reps

I did Cardio on Thursday, 20 minutes of HITT and 20 minutes of moderate treadmill.

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 worked today with a slight muscle pull in my lower back due to the Dead Lifts I did earlier in the week. Hopefully a weekend off from weight training will make it better.

Old Navy

Friday, January 22, 2010

Weight: 156.0

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.

Today I did Legs and Calves

Lunges 6 x 6 x 135 pounds, 1 x 20 x 115 pounds (reps are both legs)

Seated Leg Curls 6 x 6 x 135 pounds

Wide Stance Squats 6 x 6 x 175 pounds, 1 x 50 x 150 pounds (Same weight as last time. Tough)

Dumbbell Stiff Leg Dead Lifts 6 x 6 x 35 pound dumbbells

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

Seated Calves 3 x 15 x 100 pounds


Plus 20-minutes of moderate speed 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

I'm feeling a little under the weather with a head cold. I toughed it out anyway.

Old Navy

Wednesday, January 27, 2010

Weight: 155.8 pounds

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.

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 Legs and Calves:

Leg Press, 6 x 6 x 290 pounds, 1 X 40 x 250 pounds

Squats, 6 x 6 x 195 pounds, 1 X 30 x 155 pounds

Hack Squat, 6 x 6 x 180 pounds, 1 X 20 x 155 pounds

Seated Leg Curls, 5 x 8 x 165 pounds

Leg Extensions, 4 x 10 x 130 pounds

Seated Calve Raises, 3 x 20 x 165 pounds

Crunches, 5 x 20 reps


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

Man, I didn't think adding 5 pounds to every exercise was a big deal. My legs were toast after this session.

Old Navy

Monday, February 1, 2010

Weight: 155.0 pounds

Widow-Maker Power Workout: A Four-Week Plan, Final Week

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.

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 Legs and Calves:

Leg Press, 6 x 6 x 200 pounds, 1 X 40 x 250 pounds

Squats, 6 x 6 x 200 pounds, 1 X 30 x 150 pounds

Hack Squat, 6 x 6 x 185 pounds, 1 X 20 x 160 pounds

Seated Leg Curls, 5 x 8 x 165 pounds

Leg Extensions, 4 x 10 x 135 pounds

Seated Calve Raises, 3 x 20 x 165 pounds

Crunches, 5 x 20 reps


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 glad this great plan is nearly done. It was very tough.

Stand by next week for “The Phoenix,” A Full-Body Hypertrophy Workout

Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.


Old Navy

Monday, February 8, 2010

Weight: 155.0

“The Phoenix,” A Full-Body Hypertrophy Workout

Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.

DAY ONE of Weight Training

Pull Ups, medium grip: as many sets as needed to get in 50 reps.
I did 3 x 10. I can usually do 50, but after watchng the Super Bowl last night, I was beat.

Dumbbell Row: 3 X 4-6 with a drop on the last set (drop sets do 6 reps drop the weight 30% and go to failure).
2 x 6 x 35 pound dumbbells1 x 20 x 30 pounders

Pull Down with V bar: 3 X 6.
3 x 6 x 130 pounds

Rack Dead Lifts: 2 X 4-6, 1 X 30.
Didn't do these today.

Curls: 3 X 4-6 with last set as a drop.
2 x 6 x 30 pound dumbbells,

Preacher Curl: 2 X 6-8 with burns on last set (burns are 1/4 reps at the mid point).
2 x 8 x 60 with 1/4 reps

Dumbbell Bench/Flies: 3 X 10-12, Positive stroke is a press, negative stroke is a fly.
3 x 12 x 30 pound dumbbells

Upright Row, medium grip: 2 X 10-12.
Didn't do this today

Seated Triceps Extension: 2 X 10-12.
2 x 12 x 40 pounds

Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns).
1 x 50 x 60 pounds (I will hit 100 next time)

Seated Leg Curl: 1 X 50-100.
1 x 50 x 60 pounds (I will hit 100 next time)

Seated Calf press: 1 X 50-100.
3 x 25 x 70 pounds

Abdominals
5 x 20 reps

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 is a lengthy program. I did not have enough time to do all of the exercises today. I will try to pick up the pace between exercises.

Old Navy

jake Vista ridge

thats insane man!!!! your a very very comitted thats amazing!!

 
One rep at a time, Jake.  That's my mantra.
 
Old Navy

Friday, February 12, 2010

Weight: 153.0

"The Phoenix," A Full-Body Hypertrophy Workout

Phoenix (mythology), a mythical bird that dies in flames and is reborn from the ashes.

DAY THREE of Weight Training

Incline Dumbbell Press: 2 x 6 x 37.5 and drop 1 x 20 x 32.5

Dips: 3 x 6 x bodyweight with 1/4 pump at mid-range

Dumb Bell Flat Bench: 2 x 6 x 52.5

Push Press (chest machine): 3 x 6 x 175

Side Laterals (seated): 2 x 6 x 17.5

Bent Over Laterals: 2 x 6 x 22.5

Decline Dumb Bell Triceps Extensions: 3 x 6 x 22.5 with slow negatives

Triceps Dip: 2 X 8 x bodyweight with static hold (5-seconds)

Sissy Squats: 2 X 12 slow hold at the bottom

Seated Leg Curls: 2 X 12 x 150

Calf Press: 3 X 20 x 110 (feet straight, toes in, heels in)

Straight Arm Pull Down: 1 X 100 x 40

Machine Curls:1 x 50 x 55

Cardio Workout on Thursday

Combat Cardio: 5 cycles of the following:

Jump Rope - 2 minutes

30 Mountain Climbers - to an elevated platform

30 Squat Thrusts - From a squat to an explosive leap up

30 Push Ups - slow and full

30 Side Straddle Hops - done quickly

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 is the first full week of The Phoenix. Great plan. It will get harder. So will I.

Old Navy