Friday, September 17, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

Four weeks out my pre-contest weight today is: 149.0 pounds

Before doing a strong chest and triceps workout, I had my body fat and body composition measured. The last time I did this was on September 6.

Here are the results of the 7 Site Skinfold (Polar) computer based test:

Biometrics

Age - 67

Height - 67"

Weight on 4/09 - 152 pounds
Weight on 8/20 - 151 pounds
Weight on 9/06 - 150 pounds
Weight on 9/17 - 149 pounds

Body Mass Index (BMI) on 4/09 - 23.8
Body Mass Index (BMI) on 8/20 - 23.6
Body Mass Index (BMI) on 9/06 - 23.5
Body Mass Index (BMI) on 9/17 - 23.3

Body Composition

7 Site Skinfold on 4/09 - 10.3% body fat
7 Site Skinfold on 8/20 - 08.7% body fat
7 Site Skinfold on 9/06 - 08.3% body fat
7 Site Skinfold on 0/17 - 07.4% body fat

Lean Body Mass on 4/09 - 136 pounds
Lean Body Mass on 8/20 - 138 pounds
Lean Body Mass on 9/06 - 138 pounds
Lean Body Mass on 9/17 - 138 pounds


I am pleased that I lost a pound of body weight, .9% of my body fat and kept my lean mass. With four weeks to go before my next Pro Show, I'm satisfied with my progress.

I will continue my cardio. I would like to be below 6% body fat when I measure again in two weeks. The hardest part of this, of course, is keeping muscle while losing body fat. I am carrying 11 pounds of body fat.

Supplements:

I am using the award winning AAEFX 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, September 22, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

4 weeks out my pre-contest weight today is: 146.5 pounds

Legs and Calves

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Machine Leg Press
3 x 8 x 270 pounds

Machine Leg Extensions
3 x 8 x 160 pounds

Machine Prone Leg Curls
3 x 8 x 70 pounds

Machine Seated Leg Curls
3 x 8 x 80

Seated Calf Raises
3 x 25 x 165 pounds

Standing Calf Raises
3 x 25 x body weight

150 Slow Hard Crunches

30 Minutes of Moderate Speed Treadmill

Supplements:

I am using the award winning AAEFX 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

Monday, September 27, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

3 weeks out my pre-contest weight today is: 145.6 pounds.

Back, Shoulders and Biceps

All exercises begin with one or two warm up sets and then all reps are performed slowly with a pause at the top of each rep and a slow negative recover stroke.

Body Weight Pull Ups
5 x 10 x 145.6 pounds (body weight)

T-Bar Upright Row
3 x 10 x 120 pounds

Hoist Machine Lat Pull Down
3 x 10 x 160 pounds

Hoist Machine Seated Row
3 x 10 x 175 pounds

Hoist Machine Shoulder Press
3 x 10 x 150 pounds

Hoist Machine Bicep Curl
3 x 10 x 95 pounds

Dumb Bell Curl
3 x 10 x 27.5 pound dumb bells

Bar Bell Curl
3 x 10 x 50 pound fixed bar bell

150 Slow Hard Crunches

30 Minutes of Moderate Speed Tread Mill

Supplements:

I am using the award winning AAEFX 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

Friday, October 1, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

15 days out my pre-contest weight today is: 144.0 pounds

I have lost five pounds in two weeks[<font].  I am hard and lean, but I look smaller than I want to be on stage.  With two weeks to go I am going to increase my carbs, look in the mirror and trust my eyes to get me where I want to be.

Supplements:

I am using the award winning AAEFX 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, October 6, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

10 days out my pre-contest weight today is: 144.0 pounds

Legs and Calves - This is the last time for Legs before the contest

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Machine Leg Press
3 x 15 x 250 pounds

Machine Leg Extensions
3 x 15 x 150 pounds

Machine Leg Curls
3 x 15 x 140 pounds

Machine Adductors
3 x 15 x 130 pounds

Machine Abductors
3 x 15 x 140 pounds

Seated Calf Raises
3 x 25 x 175 pounds

Standing Calf Raises
3 x 25 x body weight

150 Slow Hard Crunches

30 Minutes of Moderate Tread Mill

30 Minutes of Posing Practice

Supplements:

I am using the award winning AAEFX 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

Monday, October 11, 2010

Training for the 2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

5 Days out my pre-contest weight today is: 143.6 pounds

I am in my final week of contest prep. I am very close to being as hard and lean as I have ever been for a show. This will be my 31st contest and 6th Pro Show. I really want to represent. I want to step onto the stage at 67 years-old looking better than I have ever looked. I'm in the zone to make it happen.

I thought I would share my final week contest prep diet and training regimen. It was prepared for me a few years ago by Sean Sullivan, an outstanding professional bodybuilder and trainer from Cape Cod, MA. This plan has worked well for me in the past and will bring me in hard and lean on Saturday.

Contest Week Diet For “Old Navy”

Saturday – 1 Gal. Water, light salt

Meal 1: 4 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 1 cup vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 2 cups salad, 8 oz grapefruit juice

Training: muscle flex, posing, hold each pose for 20 seconds

Cardio: None

Sunday – 1 Gal. Water, light salt

Meal 1: 4 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cup vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 2 cups salad, 8 oz grapefruit juice

Training: AM muscle flex, posing, hold each pose for 20 seconds

Training: PM stretching and crunches

Cardio: AM, 25 minutes moderate

Cardio: PM, light treadmill or jog 20 minutes


Monday – 1 Gal. Water, light salt

Meal 1: 4 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 3 cups salad, 8 oz grapefruit juice


Training: AM Leg flex, 10 sets of 30 seconds, leg extensions, isometric hold 3 times for 40 seconds

Training: PM Chest, Delts and Triceps, 3-5 sets of 3-5 different isolation movement for 40-50 reps, rest 30 seconds between sets and hold a hard flex for 15 seconds between sets

Cardio: AM, 25 minutes moderate

Cardio: PM, light treadmill or jog 15 minutes

Posing: AM 1 set, hold each pose for 15 seconds

Posing: PM, 1 set, hold each pose for 20 seconds


Tuesday – 1 Gal. Water, light salt meal 1, 3, 5

Meal 1: 4 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 1 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz salmon, 2 cups salad, 8 oz grapefruit juice

Training: AM Leg flex, 10 sets of 30 seconds, leg extensions, isometric hold 3 times for 40 seconds

Training: PM Back and Biceps, 3-5 sets of 3-8 different isolation movement for 40-50 reps, rest 30 seconds between sets and hold a hard flex for 15 seconds between sets

Cardio: AM, 20 minutes moderate

Cardio: PM, light treadmill or jog 10 minutes

Posing: AM 1 set, hold each pose for 20 seconds

Posing: PM, 2 sets, hold each pose for 20 seconds


Wednesday – ¾ Gal Water, light salt meal 1, 3

Meal 1: 4 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 2 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz steak, 3 cups salad, 8 oz grapefruit juice

Training: AM Leg flex, 10 sets of 30 seconds

Cardio: AM, 20 minutes 3.5 speed, flat treadmill

Posing: AM 2 sets, hold each pose for 20 seconds

Posing: PM, 2 sets, hold each pose for 20 seconds

Thursday – ½ - ¾ Gal Water, salt – none added

Meal 1: 4 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 1 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 6 oz steak, 2 cups salad, 8 oz grapefruit juice

Training: None

Cardio: None

Posing: Stay tight. Flex frequently

Friday – ½ Gal Water, salt – none added

Meal 1: 4 egg whites, ½ cup oatmeal, 8 oz grapefruit juice
Meal 2: 6 oz salmon, ½ cup brown rice, salad or vegetables
Meal 3: 6 oz chicken, 1 cups vegetables, 8 oz grapefruit juice
Meal 4: 6 oz chicken, ½ cup brown rice, salad or vegetables
Meal 5: 8 oz steak, 2 cups salad, 8 oz grapefruit juice

Training: None

Cardio: None

Posing: Stay tight. Flex frequently

CUT YOUR WATER COMPLETELY 14 HOURS BEFORE YOUR APPEARANCE ON STAGE!

Saturday AM – No Water or Beverage, normal salt

Meal 1: 8 oz steak, 2 egg whites, wheat toast, ½ grapefruit, or pancakes, butter and syrup. No Beverage with Meal 1

Meal 2: 6 oz salmon, brown rice, vegetables, ½ grapefruit. Sip water only if you need it. (This is a timing meal. It depends on how long you have to wait before you go on. You can add or skip this meal as needed.)

Meal 3: Carefully begin spoon feeding raw oatmeal with sugar-free syrup. Take a spoon full every 20 minutes or so. Also bring some rice cakes and peanut butter to eat only as needed. Sip water only if you need it.

While pumping up: Drink 8 oz of water to prevent cramping and to harden you up for your competition.

After prejudging you will leave the venue and have between 4 – 6 hours before you return for the evening show.

Have a good meal, but don’t go crazy. If you eat a lot of fat and drink a few beers, you might just look like crap on stage that night. Remember, while the judging is basically over, there is still a live competition and judging for the overall winners.

Evening Show

You will need to determine how much time you have before you are back on stage. During this time, sip water as needed and munch on rice cakes and peanut butter as needed. The oatmeal will be gone by then.

While pumping up, drink 8 oz of water to prevent cramping and to harden you up for your evening appearance.

After the show, return to normal intake of water, 8-10 oz water per hour to rehydrate.

Pick up your Pro Trophy, have a nice meal and a safe trip home.

Call your Coach and let him know how much you love him!

Supplements:

I am using the award winning AAEFX 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

Monday, October 18, 2010

2010 NPA Pro Classic Bodybuilding Championships, Virginia State University, Petersburg, VA, Saturday, October 16.

My friend and sometimes training partner, 6 foot, 6 inches tall, 230 pounds, Michael Jackson and I flew from Birmingham, Alabama to Richmond, Virginia on Friday evening and arrived at our hotel in Petersburg, VA at 10 PM.  After unpacking, we applied a coat of Dream Tan II and then went to sleep.  We awoke at 6 AM, went for a carb load breakfast and arrived at Virginia State University at 8:15 for our check-in.  I was entered in the Pro Division and Michael was entered in the Novice, Masters 50+ and Open Heavyweight Amateur Division.

The Pros went on first at around noon.  There were 16 Pros of all ages and all sizes.  Each had won a NPA Pro Card in a Super Pro Qualifier contest and some where veteran Pro competitors and some, like me, were entered in their first NPA Pro Show to validate and make permanent their Pro Status in this Federation.

The 16 outstanding athletes entered the stage and for the next 35 minutes we were put through our paces.  Back and fourth, changing position, moving from the middle to the end, each time with the head judge calling poses.  I had a blast.  I had been practicing doing several rounds, holding my poses for several seconds each without shaking, so the rigorous pace didn't faze me.  Some of my fellow Pros showed signs of tiredness as the round progressed.  We all worked really hard.  Then, we finally heard from the Head Judge the welcomed, "Thank you, Gentlemen, see you tonight."

My partner Michael then competed in the Novice Division, the Masters 50+ Division and the Open Heavyweight Division.  He worked as hard in his three classes as I did in my Pro Class.

We finished Pre-judging at around 3 PM and had time for a late lunch before we had to return by 5:15 for the evening show, which started at 6:00.

Michael did a great Posing Routine and looked very good on stage.  I performed my Posing Routine, choreographed by my friend, Russ Testo, to a very appreciative audience.  I love posing and always try to bring a good routine to the stage

Results:

Michael took 4th in Novice, 2nd in Master 50+ and 1st in the Open Heavyweight Class.  He wound up in the Pose down for the Overall, which was won by the Middleweight.

I probably finished about 13th, which is better than I expected as an Open Pro, but then something special happened during the Awards Ceremony.  Since the promoter, Harry Silas, knew that none of the older pros, the Masters Athletes, would have any chance of placing for cash prizes, he decided to break out the Masters Pros from the Open Pros and Harry called me out of the lineup and after a special introduction to the audience, awarded me a beautiful trophy that says: 2010 Mr. NPA Pro Classic Champion, Scott "Old Navy" Hults.  I was flabbergasted and thrilled by the honor. 

After the Show, Michael and I went out to EAT!  We ate.  I don't need to go into details of our piggishness. 

Early the next morning, we left Richmond and arrived in Charlotte, NC.  That's when our trouble began.  Our plane was a little late getting into Charlotte.  Normally that wouldn't be a big problem.  However, it was Race Week and Furniture Buyers Week in that city and every flight out was over booked.  When we got to the gate for our flight to Birmingham, the plane had left early.  The ticket agent said since we weren't in the gate area when our name was called, they gave our seats to two stand bys.  They said the plane left as soon as every seat was filled.  The agent offered to put us on a wait list for a flight three hours later and then, if we didn't get on, a flight two hours after that one.  If we didn't get on the last flight, we would have had to stay overnight and leave the next morning.

We decided to drive home, so we went to every rental car desk and discovered that every rental agency was out of cars.  So, since Mike is from the Charlotte area, he called his brother who came to the airport to pick us up and drive us to a rental agency that was a few towns away.  We rented an Avis car and after visiting with Mike's mom for a few minutes, headed for Birmingham and arrived after a five and one-half hour drive.

Two tired athletes arrived home at 10 pm on Sunday night.

All-in-all, it was a great adventure.

For me, I had four goals for my Pro Show.  One was to Validate  the Pro Card I won last year by competing in the NPA Pro Show.  I did and now hold a card that says, "NPA Pro Athlete, Indefinite Status."  Two was to step onto the Pro Stage in the best shape of my life.  I did.  I was harder, leaner, more cut and more muscular than I have ever been.  I nailed my contest prep.  I paid attention to small details and my efforts showed.  Three, I wanted to present a creative, well choreographed posing routine and I did.  I loved doing it and the audience showed their approval.  Four, I wanted to "represent" my age class by doing a great job on the Pro Stage during the competition. I believe I did "represent" and the awarding to me of the 2010 NPA Pro Classic Championship Trophy is icing on the cake.

A special thank you goes to Brian Andrews, President of AAEFX, who has sponsored me for the past two years by providing me with an outstanding line of training supplements.  There is no doubt in my mind that the AAEFX Flex Wheeler Signature Series played a big part in my successful contest preparation.

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
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

Wednesday, October 20, 2010

Body Weight: 144.0 Pounds

Off Season Lean Mass Gain Regimen

My 2010 Pro Competition season ended successfully at the 2010 NPA Si-Flex Pro Classic Bodybuilding and Figure Championships last Saturday. Now it's time to end my contest prep and focus on adding some size for next year. Research says the best time for a growth spurt is right after a contest so I am upping my protein and carbs, while eating clean, and increasing my weights to grow some muscle.

Legs and Calves (I missed this workout the past two weeks)

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Leg Press
3 x 8 x 270 Pounds

Hack Squat
3 x 8 x 200 Pounds

Leg Extensions
3 x 8 x 150 Pounds

Seated Leg Curls
3 x 8 x 80 Pounds

Inner Thigh
3 x 8 x 65 Pounds

Outer Thigh
3 x 8 x 65 Pounds

Seated Calf Raises
3 x 25 x 80 pounds

Standing Calf Raises
3 x 25 x Body Weight

Abdominal Crunches
200 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
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

Monday, October 25, 2010

Body Weight: 145.4 Pounds

Off Season Lean Mass Gain Regimen

I have a very interesting workout regimen going on.  I am the full-time Fitness Director at a large branch of the YMCA in Birmingham, Alabama.  I am allowed to do a maximum of 12 hours of personal training each week.  Two of my early morning clients pay the Y for their personal training sessions and I train with each one as their training partner, leading the workout, while doing my exercises as they rest between sets.  We train Monday, Wednesday and Friday.  Here's a question.  I train the same body parts each day with both of these clients.  One trains between 7:00 and 7:30 AM.  The other trains between 9:00 and 10:00 AM.  While working the same body parts, I do different exercises with each client.  What effect, positive or negative does the 90-minute break between sessions have on my workout?  I'm lifting heavy in both sessions.

Chest and Triceps

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

First Workout 7:00 - 7:30 am

Incline Bench Dumb Bell Press
1 x 8 x 42.5 pound dumb bells
1 x 8 x 47.5 pound dumb bells
1 x 8 x 52.5 pound dumb bells

Flat Bench Dumb Bell Press
1 x 8 x 47.5 pound dumb bells
2 x 8 x 52.5 pound dumb bells

Decline Bench Dumb Bell Press
1 x 8 x 47.5 pound dumb bells
2 x 8 x 52.5 pound dumb bells

Dumb Bell Triceps Extensions
3 x 8 x 25 pound dumb bells

Body Weight Dips
3 x 8 x body weight

Bar Bell Skull Crushers
3 x 8 x 50 pound bar bell

Abdominals
1 x 100 x crunches

Second Workout 9:00 - 10:00 am

Smith Machine Rest Pause Incline Bench Press
1 x 8 x 115 pounds
1 x 8 x 135 pounds
1 x 8 x 155 pounds

Smith Machine Rest Pause Flat Bench Press
1 x 8 x 135 pounds
1 x 8 x 155 pounds
1 x 8 x 165 pounds

Smith Machine Rest Pause Decline Bench Press
1 x 8 x 135 pounds
1 x 8 x 155 pounds
1 x 8 x 165 pounds

Hoist Machine Chest Press - Seat position changed with each set
3 x 8 x 145 pounds

Push Ups
3 x 8 x body weight

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

Rope Press Down
3 x 8 x 50 pounds

Body Weight Dips
3 x 8 x body weight

Hanging Leg Lifts
3 x 10 x body weight

Supplements:

I started using a new AAEFX supplement today.  20 minutes before my second workout, I took a scoop of K-OTIC Hardcore Psychoactive Performance Igniter in 8 ounces of water.  No question I was strong and felt like I could lift more than usual.  I'll let you know how this progresses.

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
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

Friday, October 29, 2010

Body Weight: 146.0 Pounds

Off Season Lean Mass Gain Regimen

My wife and I went to the hospital at 5:00 AM today to be there for the birth of our third grandchild. Our oldest daughter, Chrissy, gave birth to a beautiful girl, Gemma Nicole, who weighed in at 7 pounds, 15 onces. Mom and Daughter are doing great. Chrissy also has a 2 1/2 year-old girl, Gianna and my younger daughter, Dani, has a two-year-old son, Jayden. We are two happy grandparents.

Back, Shoulders and Biceps

All exercises began with one or two warm up sets and then all reps were performed slowly, with a pause at the top of each rep and a slow negative recover stroke.

Pull Ups
3 x 8 + 1 (25) body weight

Smith Machine Dead Lifts
3 x 8 x 175 pounds

Hoist Machine Lat Pull Down
3 x 8 x 145 pounds

Hoist Machine Seated Cable Row
3 x 8 x 155 pounds

Hoist Machine Shoulder Press
3 x 8 x 110 pounds

Preacher Curls
3 x 8 x 50 pounds

Bicep Curls
3 x 8 x 30 pound dumb bells

Cable Straight Bar Bicep Curls
3 x 8 x 40 pounds with bar

Cross Cable Bicep Curls
3 x 8 x 40 pounds each bicep

Abdominal Crunches
200 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
NF-PRO 100% Pro-Grade Whey Protein

Old Navy