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

Judging a Pro Am this Weekend (Old Navy)

Fri, 24 May 2013 08:38:36 GMT

Friday, May 24, 2013

Body Weight: 158.0 Pounds

I am on my way this afternoon to Montgomery, Alabama to judge the 2013 NANBF Capital Classic, a Bodybuilding, Figure, Bikini and Physique IFPA Pro Qualifier and an IFPA Pro Show.

Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.

Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: www.NGAAlabamaOpen.com

All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.

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
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

70 Somethings (Old Navy)

Mon, 29 Apr 2013 13:23:14 GMT

Monday, April 29, 2013

Body Weight: 160.0 Pounds

I celebrated my 70th birthday with my family on Sunday.

Today, to mark the start of another decade of fitness, I did a 70 Somethings workout, including 70 push ups, 70 pull ups (not all at once), 70 sit ups, 70 jumping jacks and 10 flat bench chest presses lifting 70 pound dumb bells. My workout partner gave me a good spot on the bench press set. A great workout!

Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.

Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: www.NGAAlabamaOpen.com

All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.

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
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

Turning 70 next week (Old Navy)

Wed, 24 Apr 2013 12:34:20 GMT

Wednesday, April 24, 2013

Body Weight: 161.0 Pounds

My workout partner and I completed a strong legs and calves workout on Monday and chest & triceps workout today. We did three sets of heavy lifting with 8 rep, 8 rep and 20 rep sets for each exercise.

Looking forward to turning 70 on Sunday, April 28th.

Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.

Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: www.NGAAlabamaOpen.com

All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.

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
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

Chest & Triceps (Old Navy)

Mon, 15 Apr 2013 12:19:55 GMT

Monday, April 15, 2013

Body Weight: 159.0 Pounds

My workout partner and I completed a strong chest & triceps workout today. We did several heavy 8 rep sets using dumb bells and machines.

I had a great time as Head Judge and Master of Ceremonies on Saturday at the 2013 NGA Georgia Natural Open Bodybuilding, Figure, Physique and Bikini Championships in Atlanta. It was a fun show and the competitors and audience thoroughly enjoyed the event.

Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.

Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: www.NGAAlabamaOpen.com

All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.

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
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

Back, Biceps and Shoulders (Old Navy)

Fri, 12 Apr 2013 13:07:02 GMT

Friday, April 12, 2013

Body Weight: 158.0 Pounds

My workout partner and I completed a strong back, biceps and shoulder workout today. We did several heavy 8 rep sets.

Tomorrow, April 13, I will be the Head Judge for the 2013 NGA Georgia Natural Open Championships in Atlanta.

Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.

Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: www.NGAAlabamaOpen.com

All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.

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
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

Chest & Triceps (Old Navy)

Mon, 08 Apr 2013 09:25:39 GMT

Monday, April 8, 2013

Body Weight: 158.0 Pounds

My workout partner and I completed a strong chest and triceps workout today. I like heavy lifting.

I thoroughly enjoyed sharing the judging duties with four other pros at the 2013 Georgia State SNBF Championships Saturday in Suwanee, GA. Although we had 110 bodybuilding, physique, bikini and figure athletes (160+ with crossovers), the show ran smoothly and the competitors had a great time showing in front of a very enthusiastic and supportive sold-out audience.

Next Saturday, April 13, I will be the Head Judge for the 2013 NGA Georgia Open Championships in Atlanta.

Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.

Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: www.NGAAlabamaOpen.com

All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.

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
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

Judging (Old Navy)

Thu, 04 Apr 2013 09:39:37 GMT

Thursday, April 4, 2013

Body Weight: 158.0 Pounds

I always look forward to the start of the bodybuilding contest season when Bruce and Carol Johnson present their first-of-the year show in Georgia, on the first Saturday in April, the Georgia State SNBF Championships. This was the very first natural show I entered back in 2005. Over the years I competed in several SNBF shows and enjoyed each one.

On Saturday, I am judging the 2013 Georgia State SNBF Championships. How Cool.

The following Saturday, April 13, I will be the Head Judge for the 2013 NGA Georgia Open Championships in Atlanta.

Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.

Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: www.NGAAlabamaOpen.com

All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.

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
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

Allergies Test Results (Old Navy)

Fri, 15 Mar 2013 11:38:03 GMT

Friday, March 15, 2013

Body Weight: 158.0 Pounds

LAST POST: I've had some chronic sinus problems for the past six months (for the first time in my life) so the doctor put me on a week of strong antibiotics to clear up my sinus' so I can go in today for a full-blown allergy test to see if we can find out what's going on. Because of the particular antibiotic I was on the doc said I couldn't do any heavy lifting because it could cause tendon damage. So, other than working with my PT clients, I took last week off from heavy training.

RESULTS: After being 'stuck' with 32 needles and than shot with 32 more, my results came back NEGATIVE for any and all chemicals, trees, grass, bugs, cats, dogs and ****roaches. LOL. I have zero allergies. But, that leads to the questions of what's going on with my sinuses. So yesterday I went for a CatScan of my sinuses to see if there is any blockage that could be causing me problems. I'll see my ENT doc on Monday and go over the results.

Meanwhile, I did do a strong back and biceps workout today with my training partner. It felt good to be lifting again.

Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.

Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: www.NGAAlabamaOpen.com

All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.

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
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

Allergies Test (Old Navy)

Mon, 11 Mar 2013 09:19:17 GMT

Monday, March 11, 2013

Body Weight: 159.0 Pounds

I've had some chronic sinus problems for the past six months (for the first time in my life) so the doctor put me on a week of strong antibiotics to clear up my sinus' so I can go in today for a full-blown allergy test to see if we can find out what's going on. Because of the particular antibiotic I was on the doc said I couldn't do any heavy lifting because it could cause tendon damage. So, other than working with my PT clients, I took last week off from heavy training.

Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.

Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: www.NGAAlabamaOpen.com

All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.

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
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

Eight, Eight and 20's (Old Navy)

Fri, 01 Mar 2013 13:22:29 GMT

Friday, March 1, 2013

Body Weight: 158.8 Pounds

Eight, Eight and 20's

Back and Biceps

This week we continued a program I call 8-8-20. It's a heavy weight program consisting of two sets of 8 reps followed by one set of 20 reps using the same weight that is used for the two 8 rep sets. Good endurance work. Fun! My clients and I like this program. The 20-reps sets rock.

We did Lats Pull Down, Seated Machine Rows, Bent Over Dumb Bell Rows, Reverse Grip Bent Over Bar Bell Rows, Pull Ups, Dumb Bell Curls and Cable Biceps Curls.

100 crunches rounded out the workout.

Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.

Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: www.NGAAlabamaOpen.com

All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.

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
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

Eight, Eight and 20's (Old Navy)

Mon, 25 Feb 2013 13:03:44 GMT

Monday, February 25, 2013

Body Weight: 159.2 Pounds

Eight, Eight and 20's

Chest and Triceps

This week we continued a program I call 8-8-20. It's a heavy weight program consisting of two sets of 8 reps followed by one set of 20 reps using the same weight that is used for the two 8 rep sets. Good endurance work. Fun! My clients and I like this program. The 20-reps sets rock.

We did machine chest press, incline chest press, flat bench chest/flies, standing cable chest press, triceps push downs, v-bar push downs, rope pulls, and single cable pulls.

100 crunches rounded out the workout.

Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.

Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: www.NGAAlabamaOpen.com

All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.

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
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

Eight, Eight and 20's (Old Navy)

Fri, 22 Feb 2013 13:07:27 GMT

Friday, February 22, 2013

Body Weight: 158.6 Pounds

Eight, Eight and 20's

This week we continued a program I call 8-8-20. It's a heavy weight program consisting of two sets of 8 reps followed by one set of 20 reps using the same weight that is used for the two 8 rep sets. Good endurance work. Fun! My clients and I like this program. The 20-reps sets rock.

Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.

Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: www.NGAAlabamaOpen.com

All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.

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
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

Eight, Eight and 20's (Old Navy)

Fri, 15 Feb 2013 08:12:16 GMT

Friday, February 15, 2013

Body Weight: 159.6 Pounds

Eight, Eight and 20's

Today we took a break from Escalation Density Training (EDT) and did a program I call 8-8-20. It's a heavy weight program consisting of two sets of 8 reps followed by one set of 20 reps using the same weight that is used for the two 8 rep sets. Good endurance work. Fun!

Announcing the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.

Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: www.NGAAlabamaOpen.com

All American EFX is a major sponsor of both the NGA Alabama Open Championships and the NGA 'Old Navy' Master Pro Classic.

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
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

Escalation Density Training (EDT) (Old Navy)

Wed, 13 Feb 2013 09:50:34 GMT

Wednesday, February 13, 2013

Body Weight: 161.0 Pounds

Escalation Density Training-A Six-Week Workout Plan

We are in our fourth week of EDT and continue to increase the amount of work we do in each session.

I have also begun marketing my show, the 2013 NGA Alabama Natural Open Bodybuilding, Figure, Physique and Bikini Championships, a Super Pro Qualifier, and the 2013 NGA 'Old Navy' Natural Master Pro Bodybuilding and Master Pro Figure Classic.

Both of these events will take place in Homewood (Birmingham), Alabama on July 13. For more information, please visit our show site: www.NGAAlabamaOpen.com

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
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

Escalation Density Training (EDT) (Old Navy)

Wed, 23 Jan 2013 07:22:43 GMT

Wednesday, January 23, 2013

Body Weight: 158.4 Pounds

Escalation Density Training-A Six-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. Escalation Density Training (EDT) with HITT Cardio
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.

Procedure

• Each workout consists of three 15-minute time frames separated by a short (5 minute) rest period. In each time frame, you perform two exercises, for a total of 6 exercises per workout.

• In each time frame, the two exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.

• After warming up the first 2 exercises, select a load that approximates a 10-12 RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.

• Sets, reps, and rest intervals: Generally, most athletes find it more effective to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to less reps per set and longer rests as fatigue accumulates. For example, begin by performing sets of 8 with very short (15-20 second) rests. As you begin to fatigue, increase your rest intervals as you drop down to sets of 6, then 4, and as the 15-minute time limit approaches, crank out a few singles in an effort of accomplish as many repetitions as possible in 15 minutes.

NOTE: Do not perform early sets to failure, or even near failure. Do 70% or so of what is possible (e.g., 8 reps with a 12-RM weight) at the beginning of the time frame. As the time limit approaches, work at or near failure as you attempt to break your rep record.

• Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. Apply the 20/5 rule: as soon as you can increase the total number of reps by 20% or more, start the next workout withy 5% more weight and start over.

That's essentially EDT. No pre-ordained numbers of sets, reps, or rest periods. It's entirely up to you. Your job is to complete the 15-minute work period, and then improve on it the next time. Oh, and be ready to feel some pain.

After every EDT session do 100 slow and hard crunches

The Y was closed on Monday in honor of Martin Luther King so I trained my clients yesterday and today. On Tuesday we did Chest and Back. We kept the weight the same as last week for back, but we upped the chest weight by five pounds. We 12 sets of 8 reps for each of the three 12-minute sessions. Tough but fun. Today we did legs and calves and added five pounds to both body parts and completed the same number of reps and sets as we did last week.

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
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

Escalation Density Training (EDT) (Old Navy)

Fri, 18 Jan 2013 10:50:08 GMT

Friday, January 18, 2013

Body Weight: 158.0 Pounds

This week I introduced Escalation Density Training (EDT) to my personal training clients. I did the same workouts with my training partner.

Escalation Density Training-A Six-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. Escalation Density Training (EDT) with HITT Cardio
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.

Procedure

• Each workout consists of three 15-minute time frames separated by a short (5 minute) rest period. In each time frame, you perform two exercises, for a total of 6 exercises per workout.

• In each time frame, the two exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.

• After warming up the first 2 exercises, select a load that approximates a 10-12 RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.

• Sets, reps, and rest intervals: Generally, most athletes find it more effective to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to less reps per set and longer rests as fatigue accumulates. For example, begin by performing sets of 8 with very short (15-20 second) rests. As you begin to fatigue, increase your rest intervals as you drop down to sets of 6, then 4, and as the 15-minute time limit approaches, crank out a few singles in an effort of accomplish as many repetitions as possible in 15 minutes.

NOTE: Do not perform early sets to failure, or even near failure. Do 70% or so of what is possible (e.g., 8 reps with a 12-RM weight) at the beginning of the time frame. As the time limit approaches, work at or near failure as you attempt to break your rep record.

• Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. Apply the 20/5 rule: as soon as you can increase the total number of reps by 20% or more, start the next workout withy 5% more weight and start over.

That's essentially EDT. No pre-ordained numbers of sets, reps, or rest periods. It's entirely up to you. Your job is to complete the 15-minute work period, and then improve on it the next time. Oh, and be ready to feel some pain.

After every EDT session do 100 slow and hard crunches

We only did three 12-minute sessions in the hour instead of 15-minutes because we needed to decide what weights we were going to use and set up the equipment. We managed to complete between 10 and 17 eight-rep sets per 12-minute session. All-in-all, it was a good week and my clients and I enjoyed the work.

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
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

Escalation Density Training (EDT) (Old Navy)

Fri, 11 Jan 2013 09:01:39 GMT

Friday, January 11, 2013

Body Weight: 159.0 Pounds

Today I introduced Escalation Density Training (EDT) to my personal training clients. I will be doing the same workouts with my training partner.

Escalation Density Training-A Six-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. Escalation Density Training (EDT) with HITT Cardio
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.

Procedure

• Each workout consists of three 15-minute time frames separated by a short (5 minute) rest period. In each time frame, you perform two exercises, for a total of 6 exercises per workout.

• In each time frame, the two exercises are performed in alternating fashion, back and forth, until the time frame has elapsed.

• After warming up the first 2 exercises, select a load that approximates a 10-12 RM for each exercise. Ideally, the weight used for each exercise should be equally difficult.

• Sets, reps, and rest intervals: Generally, most athletes find it more effective to do higher repetition (but not maximal effort) sets and shorter rests at the beginning, and then gradually progress to less reps per set and longer rests as fatigue accumulates. For example, begin by performing sets of 8 with very short (15-20 second) rests. As you begin to fatigue, increase your rest intervals as you drop down to sets of 6, then 4, and as the 15-minute time limit approaches, crank out a few singles in an effort of accomplish as many repetitions as possible in 15 minutes.

NOTE: Do not perform early sets to failure, or even near failure. Do 70% or so of what is possible (e.g., 8 reps with a 12-RM weight) at the beginning of the time frame. As the time limit approaches, work at or near failure as you attempt to break your rep record.

• Progression: Each time you repeat the workout; your objective is to simply perform more total repetitions in the same time frame. Apply the 20/5 rule: as soon as you can increase the total number of reps by 20% or more, start the next workout withy 5% more weight and start over.

That's essentially EDT. No pre-ordained numbers of sets, reps, or rest periods. It's entirely up to you. Your job is to complete the 15-minute work period, and then improve on it the next time. Oh, and be ready to feel some pain.

You will train four days per week using a three way split and rotate in order.

Example:

Day #1 workout A

Day #2 workout B

Day #3 workout C

Day #4 workout A

The following week start where you left off with workout B and repeat the cycle:

Day #1 workout B

Day #2 workout C

Day #3 workout A

Day # 4 workout B

Workout A: Chest & Back

First 15-minute time limit

A1- Incline bench dumb bell press

A2- Medium grip pull down
(5-minute rest)

Second 15-minute time limit

B1- Flat bench dumb bell press

B2- Seated cable rows
(5-minute rest)

Third 15-minute time limit

C1- Machine Chest Press

C2- Bent over dumb bell rows
(5-minute rest)

Workout B: Legs

First 15-minutes time limit

A1- Machine leg press

A2- Prone or seated leg curl
(5-minutes rest)

Second 15-minutes time limit

B1- Leg extensions

B2- Dumb bell lunges
(5-minutes rest)

Third 15-minutes time limit

C1-Seated calve raises

C2- Standing calve raises
(5-minutes rest)

Workout C: Arms and Delts

First 15-minutes time limit

A1- Standing or seated dumb bell curls

A2- Standing or seated dumb bell shoulder extensions
(5-minutes rest)

Second 15-minute time limit

B1- Preacher curls (or bar bell curls)

B2- Triceps press downs
(5-minutes rest)

Third 15-minutes time limit

C1- Standing or seated dumb bell lateral raises

C2- Bent over dumb bell lateral raise
(5-minutes rest)

Do cardio five days per week.

On Monday, Wednesday and Friday, do moderate cardio after EDT (if possible) for 30 minutes.
On Tuesday and Thursday, Do a HITT session on a stationary bike, stair master, inclined treadmill or jump rope.

After every EDT session do 100 slow and hard crunches

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
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

Dirty Dozen's (Old Navy)

Wed, 09 Jan 2013 05:36:24 GMT

Wednesday, January 9, 2013

Body Weight: 158.0 Pounds

Legs, Calves and Abs, Dirty Dozen's

After a couple of warm up sets on lower weights, we did two sets of 12-reps of several legs and three sets of 24 reps of calves exercises.

Machine Leg Press
2 x 12 x 350 pounds

Hack Squats
2 x 12 x 135 pounds

Machine Leg Curls
2 x 12 x 130 pounds

Machine Leg Extensions
2 x 12 x 130 pounds

Machine Adductors
2 x 12 x 90 pounds

Machine Abductors
2 x 12 x 90 pounds

Seated Machine Calf Raises
3 x 24 x 115 pounds

Standing Calf Raises
3 x 24 x body weight

Crunches
100 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
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

Dirty Dozen's (Old Navy)

Mon, 07 Jan 2013 12:29:38 GMT

Monday, January 7, 2013

Body Weight: 160.0 Pounds.

I'm training in a non-contest prep, normal off-season maintenance mode so my training weight loads are fairly constant week-to-week.

Dirty Dozen's-Chest and Triceps.

Incline Bench Dumb Bell Press
3 x 12 x 40 pound dumb bells

Flat Bench Dumb Bell Press
3 x 12 x 45 pound dumb bells

Flat Bench Dumb Bell Flies
3 x 12 x 30 pound dumb bells

Machine Bench Press
3 x 12 x 175 pounds

Machine Cable Flies
3 x 12 x 30 pounds

V-Bar Triceps Press Down
3 x 12 x 50 pounds

Flat Bar Triceps Press Down
3 x 12 x 55 pounds

Rope Triceps Pull Down
3 x 12 x 40 pounds

Crunches
2 x 100 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
K-OTIC Hardcore Psychoactive Performance Igniter
NF-PRO 100% Pro-Grade Whey Protein

Old Navy

Re:Recovery (Old Navy)

Mon, 07 Jan 2013 12:28:55 GMT

danmirage

Oh no!!

When was your last 2-weeks off?

You know that our stem cells surge in production during extended recovery after extended periods of intense training, and our immune systems kind of super-charge.

Perhaps you were just running it down...and a little sugar surge knocked it out.

I wish you a Happy New Year!!

Thanks, Friend. All is well. Take care and have a great 2013. Scott