Old Navy's Quest to be Bigger, Badder & Better in 2010

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 ****!

Scott "Old Navy" Hults, NFPT-CPT; NGA-CPT FAME, NGA & IDFA Natural Master Pro Bodybuilder FAME, NGA & OCB Contest Judge [image]http://img510.imageshack.us/img510/6610/shlogo2hor8tk.jpg[/image]