Monday, April 12, 2010

Off-Season Weight: 154.0 (Spent too much time this weekend sitting in front of the TV watching the Masters. You can't sit that long without munching.) LOL

Hypertrophy Strength Training

Chest, Shoulders and Triceps:

Dips
4 x 6 x 45 pound hanging plate.

Incline Dumb Bell Flies
3 x 4 x 45 pounds

Shoulder Press
4 x 4 x 45 pound dumb bells (Arnold's)

Seated Behind-the-Head Tricep Extensions
4 x 6 x 60 pound dumb bell

Decline Triceps Extension (skull crushers)
4 x 6 x 60 pound barbell

All reps were performed slowly, power up, slow negative.

Cardio:

After training 30 minutes of moderate pace at 70% VO2 Max

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
Planet Muscle’s 2010 Platinum “Best of The Best” Award

Nytric EFX PRO Vascularity and Muscle-Pump Intensifier
Planet Muscle's 2010 Gold Award (For Nitric Oxide-Based Products)

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

My training partner wants to stay on this plan for a few more weeks, so we will.

Old Navy

Friday, April 16, 2010

Well, I weigh less than I did yesterday. My wallet is a little lighter after paying my taxes.

Off-Season Weight: 152.0

Hypertrophy Strength Training

Back and Biceps

Reverse Grip Barbell Row
4 x 4 x 140 pounds

Medium Grip Lat Pull
4 x 4 x 150 pounds

Medium Grip Chin-ups
4 x 6 x bodyweight

Barbell Curl
3 x 4 x 60 pounds
1 x 4 x 70 pounds

Dumb Bell Curl
4 x 6 x 32.5 pounds

Each rep in this workout was performed with a slow four-count, squeezing the muscle at the top of the rep and lowering the weight for three counts to control the negative.

Cardio:
30 minutes, moderate pace at 70% VO2 Max

Supplements:

I am using the award winning 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

Old Navy

Wednesday, April 21, 2010

Off-Season Weight: 151.4 pounds

Hypertrophy Strength Training

Legs and Calves

Leg Press
4 x 6 x 325 pounds

Squats
4 x 6 x 225 pounds

Hack Squat
4 x 6 x 175 pounds

Leg Curl
4 x 6 x 160 pounds

Leg Extension 
4 x 6 x 135 pounds

Calf Raises
3 x 20 x 160 pounds

Each rep was done with a one-count push and a three-count negative.

Cardio:

After training 30-minutes of moderate speed 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
 
Slamming, jamming legs workout!

Old Navy

Monday, April 26, 2010

Off-Season Weight: 152.0

Hypertrophy Strength Training

Back, Shoulders and Biceps

Reverse Grip Barbell Row
4 x 6 x 155 pounds

Medium Grip Lat Pull
4 x 6 x 160 pounds

Medium Grip Chin-ups
4 x 6 x bodyweight

Dumb Bell Shrugs (front, side, back, side shrug count as one rep)
4 x 6 x 35 pounds

Bar Bell Shoulder Presses
4 x 6 x 60 pounds

Barbell Curl
4 x 6 x 60 pounds

Dumb Bell Curl
4 x 6 x 35 pounds

Each rep in this workout was performed with a slow four-count, squeezing the muscle at the top of the rep and lowering the weight for three counts to control the negative.

Cardio:
30 minutes, moderate pace at 70% VO2 Max

Supplements:

I am using the award winning 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 still winding down from this plan. The problem of quitting is that we like doing this work. We will start something new on May 1st.

Old Navy

Tuesday, May 4, 2010

Off Season Weight: 152.8

Lots to report since my last post on my birthday (April 28). On Friday, I flew to Chicago with three other executives of the Birmingham Metro YMCA to meet with executives of the YMCA USA to discuss a new initiative of the YMCA USA, the CDC and a very large Health Provider that will identify men and women who are diagnosed as Pre-Diabetic and then send these people to the Birmingham YMCA or Y's in nine other cities that will enroll them in a 16-week program on nutrition and weight control. The goal is to stave off the onset of Type II diabetes with education and mentoring. I'm looking forward to helping establish the program at my Branch. I have been pre-diabetic for 17 years and have myself staved off the onset on the disease with my own program of diet, exercise and weight control.

On Saturday, May 1, I held a three-hour posing clinic in my home studio and will hold another clinic next Saturday. On May 22, I will travel to Nashville (if it's dried out) to hold a posing clinic there. Then, on May 29th, I'm judging the 2010 SNBF RayFlex Capital Classic Bodybuilding, Figure and Fitness ProAm in Montgomery, Alabama.

Today, a group of U.S. Navy Seals are coming to my Y for Navy Day at the YMCA, where they will hold a Navy Seals Fitness Challenge of swimming, running, push ups, pull ups and sit ups with our members. The Navy is bringing a ride simulator for Flight, Submarine and Seal activities. And, the Navy rock bank, Navy Pride will perform by the pool.

I did manage to get a workout in on Thursday before I left for Chicago the next day. And, I did some circuit training with my training partner yesterday. We are due for a good legs workout tomorrow.

This is all so cool!

Old Navy

Old Navy's New Training Regimen
 
Full-Body Hypertrophy Workout

DAY 1

Pull Ups, medium grip: as many sets as needed to get in 50 reps

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)

Pull Down with V bar: 3 X 6

Rack Dead Lifts: 2 X 4-6, 1 X 30

Curls: 3 X 4-6 with last set as a drop

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

Dumbbell Bench/Flies: 3 X 10-12, Positive stroke a press, negative stroke is a fly

Upright Row, medium grip: 2 X 10-12

Seated Triceps Extension: 2 X 10-12

Leg Extension: 1 X 50-100 (on 50-100 rep sets pick a light weight and go for 50-100 nonstop, this burns)

Seated Leg Curl: 1 X 50-100

Calf press: 1 X 50-100
 
DAY 2

Squats: 4 X 4-8, 1 X 30

Hack Squat 3 X 4-6 last set with static hold in the 1/2 position for 30 seconds

Lunges 3 X 4-6, last set do a drop

Leg Curl 3 X 4-6 last set do slow 8-10 seconds of negative

Hyperextensions or Glute Ham rise: 2 X 4-6

Seated Calf Raises: 2 X 8-10 hold bottom and top 2 seconds

Standing calf: 2 X 20-30 drop sets

Lat Pull Downs: 2 X 12

Cable rows: 2 X 12

Cable curls: 2 X 12

Peck deck: 1 X 50-100

Machine laterals: 1 X 30-50

Machine triceps extension: 1 X 30-50
 
DAY 3

Incline press: 3 X 4-6 with last set a drop

Dips: 3 X 4-6 last set do burns (1/4 movements at the midrange)

Dumb Bell Flat Bench: 2 X 4-6

Push Press: 3 X 4-6

Side Laterals: 2 X 4-6

Bent Over Laterals: 2 X 4-6

Decline Dumb Bell Triceps Extensions: 3 X 4-6 with slow negatives

Triceps Dip: 2 X 6-8 with static hold

Sissy Squats: 2 X 12

Seated Leg Curls: 2 X 12

Calf Press: 2 X 15

Straight Arm Pull Down: 1 X 50-100

Machine Curls: 1 X 30-50
 
Do Cardio Between Workout Days:

DAY 1

30 min intervals on Stairmaster or treadmill, 2 minutes of medium and 1 minute of all out gut buster, then back down.

DAY 2

Combat cardio: 5 cycles of the following

Jump Rope 2 min
30 Mountain Climbers
30 Squat Thrust
30 Push-Ups
30 Side Straddle Hops

Puke Once and Repeat

DAY 3

45 Minutes of Moderate Cardio

My training partner and I will start this plan on Monday.

---

Thursday, May 13, 2010

Full-Body Hypertrophy Workout

Off Season Weight 153.4 pounds

DAY THREE

Incline Dumb Bell Bench Press
3 x 6 x 50 pound dumb bells
1 x 15 x 45 pound dumb bells drop set

Dips
3 x 6 with the last set doing burns (1/4 movements at the midrange)

Dumb Bell Flat Bench:
2 x 6 x 60 pound dumb bells

Machine Chest Press
3 x 6 x 160 pounds

Side Laterals
2 x 6 x 10 pound plates

Bent Over Laterals
2 x 6 x 10 pound plates

Decline Dumb Bell Triceps Extensions
3 x 6 x 20 pound dumb bells with slow negatives

Triceps Dip
2 x 8 x body weight with static hold

Sissy Squats
2 x 12

Seated Leg Curls
2 x 12 x 110 pounds

Calf Press
3 x 25 x 115 pounds

Straight Arm Pull Down
1 x 50 x 50 pound cable weight

Machine Curls
1 x 50 x 45 pound cable weight
 

Plus 45 Minutes of Moderate Cardio on the afternoon

Supplements:

I am using the award winning 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 like this plan. We had to skip Day Two (mostly legs) because my training partner is playing in a big tennis tournament this weekend and didn't want to play with sore leg muscles. We did some simple circuit training instead.

Old Navy

May 28, 2010

Off Season Weight: 151.2 pounds

I'm trying to get down to a solid 150.0 pounds by next Friday so I can leave for Sicily, Italy where I plan to add five pounds worth of pasta, pastries, cappuccinos and red wine during my 10-day vacation.

My off-season weight training continues to go well. I am lifting heavy and working each body part in different ways. I'm having fun and I look pretty hard and lean, even with 10 pounds of extra off-season weight.

I am judging the 2010 SNBF Pro World Olympia and Amateur Capital Classic Bodybuilding and Figure Championships in Montgomery, Alabama on Saturday. Several of my "clients" that will be competing in my show, the 2010 NGA Alabama Natural Open Bodybuilding, Figure and Fitness Model Championships, Super Pro Qualifier, on July 10 are coming to Montgomery to watch and to learn.

I'll post a report on the show when I get back.

Have a great Memorial Day weekend!

Supplements:

I am using the award winning 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

Old Navy

Thursday, June 3, 2010

Off-Season Weight: 150 pounds

That's it. I'm heading to Sicily, Italy tomorrow morning for 10 days of fun, sun, pasta and vino. My wife and I fly from Birmingham, Alabama to Atlanta and then on to Rome and finally arrive Saturday morning in Palermo, Sicily, where we will begin our vacation-tour of this fabulous Island located off the Tip of the Boot of the Italian mainland.

We plan to visit all parts of the island and enjoy a variety of cuisines that are part of the multi-cultural history of this special place.

I do plan to take an exercise band with me and I promise to use it between meals. LOL

I will also bring a posing suit to wear under my swim trunks. If the European men show up at the resort pool in their Speedo, I will drop my trunks and show them a 100% Natural American Master Pro Bodybuilder. You know why I would wear a posing suit around a swimming pool? Because I can! Ha.

Old Navy

Friday, June 18, 2010

Post Vacation Weight: 154.2 pounds

Legs and Calves

Machine Leg Presses
3 x 8 x 225 pounds

Machine Leg Extensions
3 x 8 x 160 pounds

Machine Hamstring Curls
3 x 8 x 110 pounds

Machine Adduction
3 x 8 x 80 pounds

Machine Abduction
3 x 8 x 70 pounds

Machine Calves Extensions
3 x 20 x 150 pounds

Standing Calves Raises
3 x 20 x body weight on a slant board

Abdominals
4 x 25 crunches

All reps of each exercise were performed slowly, with a squeeze at the top of each rep.

Supplements:

I am using the award winning 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

Old Navy