T Nation

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


#1

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

Most of you know a little about me if you have read any of my articles or followed my previous seven journals posted here and on other bodybuilding and fitness web sites these past five years. My last journal, "Getting My Kicks on 'Route 66,'" covered my training and competitions this year, as a 66 year-old natural master professional bodybuilder. I ended that journal after my final contest of the year, the 2009 NPA Nationals and Masters Universe in Burlington, NC on July 18, where I placed First in the Open Men's Lightweight Class in the NPA Nationals and First in the Men's Masters 60+ Class in the NPA Masters Universe. I was awarded a Natural Physique Association (NPA) Pro Card at this event. I also hold Natural Pro Cards in the National Gym Association (NGA), the World Natural Sports Organization (WNSO-FAME) and in the International Drug Free Athletics (IDFA-Canada). I have competed in five Natural Pro Shows, placing 3rd in two, 2nd in two and 1st in one.

My goal this year was to add size and compete 10 pounds heavier than I did in 2008. I hit the stage on July 18 at 148.2, a little more than 10 pounds up from last year. Goal achieved.

Today, I start "Old Navy's Quest to be Bigger, Badder & Better in 2010." My goal is to hit the Pro Stage next year at 160 pounds of lean, hard muscle and stand up proudly as a 67 year-old professional athlete entered in my 30th competition.

I have lined up some good help.

Brian Andrews, President of All American EFX, has named me to "Team EFX" as a AAEFX Sponsored Athlete. I am going to be his first "Senior Natural Freak!" Very Cool!

I am using the "Flex Wheeler Signature Series" as part of my training regimen:

Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO

I am also training with the AAEFX "Step-Load Progression" Principle and will report my progress over the next three cycles of the 18-weeks plan.

I will Train Hard and Train Natural in my Quest to be Bigger, Badder & Better in 2010 or my name isn't Old Navy!

Please visit my web site: www.BodyBuildingSenior.com. Thank you.

Old Navy


#2

Friday, July 31, 2009 - Week One of Step-Load Progression Training

Weight: 150.0 pounds

I really like this program. It calls for heavy lifting and I love pushing weight. My training partner and I do this plan on Monday, Wednesday and Friday. Tuesdays and Thursdays are for cardio and muscle recovery.

Here is how Week One went:

Day 1 - Legs and Calves

Smith Machine Squats - 195 x 10 x1

Leg Extensions - 140 x 10 x 2

Standing Calf Raise - 190 x 10 x 3

Seated Calf Raise - 70 x 10 x 3

Abs Crunches - 125 reps

Day 2 - Back, Biceps, Abs

Smith Machine Dead Lifts - 175 x 10 x 1

T-Bar Rows - 60 x 10 x 2

Close Grip Pull Downs - 130 x 10 x 2

Low Cable Rows - 100 x 10 x 2

Shrugs - 42.5 x 40 x 2

Dumb Bell Curls - 32.5 x 10 x 2

Abs Crunches - 125 reps

Day 3 - Chest, Shoulders, Triceps and Abs

Smith Machine Bench Press - 155 x 10 x 1

Smith Machine Incline Press - 125 x 10 x 2

Seated Shoulder Press - 75 x 10 x 2

Dumb Bell Raises - 17.5 x 10 x 2

Lying Dumb Bell Triceps Extensions - 27.5 x 10 x 2

Abs Crunches - 125 Reps

It was a great first week. Each week, the work will become more difficult as we increase sets and increase weight loads. We are using the Smith Machine for much of the work to avoid rotator cuff problems.

I have only been on the AAEFX supplement stack for one week. I will report any changes or effects next week. So far, so good. Rocking & Rolling.


#3

Friday, August 7, 2009 - Week Two of Step-Load Progression Training

Weight: 151.4 pounds

We kicked up the program in Week Two by doing five sets of the Major Exercises (Squats, Dead Lifts and Bench Press).

Here is how Week Two went:

Day 1 - Legs and Calves

Smith Machine Squats - 165 x 10 x 5 sets (85% of 100% Rep Max)

Machine Leg Extensions - 140 x 10 x 2 sets

Machine Leg Curls - 80 x 10 x 2 sets

Standing Calf Raise - 190 x 10 x 3 sets

Seated Calf Raise - 70 x 10 x 3 sets

Abs Crunches - 125 reps

Day 2 - Back, Biceps, Abs

Smith Machine Dead Lifts - 155 x 10 x 5 sets (85% of 100% Max) â?? This sucked!

T-Bar Rows - 60 x 10 x 2 sets

Close Grip Pull Downs - 130 x 10 x 2 sets

Low Cable Rows - 100 x 10 x 2 sets

Shrugs - 42.5 x 40 x 2 sets

Dumb Bell Curls - 32.5 x 10 x 2 sets

Abs Crunches - 125 reps

Day 3 - Chest, Shoulders, Triceps and Abs

Smith Machine Bench Press - 130 x 10 x 5 sets (85% of 100% Max)

Smith Machine Incline Press - 125 x 10 x 2 sets

Seated Shoulder Press - 75 x 10 x 2 sets

Dumb Bell Rises - 17.5 x 10 x 2 sets

Prone Dumb Bell Triceps Extensions - 27.5 x 10 x 2 sets

Skip Rope - 100 skips

Abs Crunches - 125 Reps

It was a great second week. Each week, the work will become more difficult as we increase sets and increase weight loads. We are using the Smith Machine for much of the work to avoid rotator cuff problems. This is Fun Stuff.

I am using the "Flex Wheeler Signature Series" supplements as part of my training regimen:

Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO

This is the second week I have been on this excellent stack. It's still early, but I am feeling stronger during my workouts and my recovery time is a little shorter than before. I have high expectations that this supplement plan, coupled with my rigorous workout regimen, will prove to be very beneficial.


#4

Friday, August 14, 2009 - Week Three of Step-Load Progression Training

Weight: 152.4 pounds

We kicked up the program in Week Three by adding a third set to all "Assistance Work."

Here is how Week Three went:

Day 1 - Legs and Calves

Smith Machine Squats - 185 x 10 x 4 sets (90% of 100% Rep Max)

Machine Leg Extensions - 140 x 10 x 3 sets

Machine Leg Curls - 85 x 10 x 3 sets

Standing Calf Raise - 190 x 15 x 3 sets

Seated Calf Raise - 90 x 15 x 3 sets

Abs Crunches - 125 reps

Day 2 - Back, Biceps, Abs

Smith Machine Dead Lifts - 160 x 10 x 4 sets (90% of 100% Max)

T-Bar Rows - 60 x 10 x 3 sets

Close Grip Pull Downs - 130 x 10 x 3 sets

Low Cable Rows - 100 x 10 x 3 sets

Shrugs - 42.5 x 32 x 3 sets

Dumb Bell Curls - 32.5 x 10 x 3 sets

Abs Crunches - 125 reps

Day 3 - Chest, Shoulders, Triceps and Abs

Smith Machine Bench Press - 140 x 10 x 4 sets (90% of 100% Max)

Smith Machine Incline Press - 125 x 10 x 3 sets

Seated Shoulder Press - 75 x 10 x 3 sets

Dumb Bell Rises - 17.5 x 10 x 3 sets

Lying Dumb Bell Triceps Extensions - 27.5 x 10 x 3 sets

Unassisted Pull Ups - 10 x 2 sets

Abs Crunches - 125 Reps

It was a great third week. Each week, the work will become more difficult as we increase sets and increase weight loads. We are using the Smith Machine for much of the work to avoid rotator cuff problems. This is Tough Stuff.

Supplements:

I am using the AAEFX "Flex Wheeler Signature Series" as part of my training regimen:

Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO
NF-PRO

I added the AAEFX protein supplement, NF-PRO 100% Pro-Grade Whey Protein. It has excellent content, mixes well and tastes great! I have the chocolate. It also comes in vanilla.

This is the third week I have been on this excellent stack. I am definitely feeling strong during my workouts and my recovery time is shorter. I have continued to eat clean while adding 2.4 pounds of mostly lean body weight.

Old Navy


#5

Friday, August 21, 2009 - Week Four of Step-Load Progression Training

Weight: 153.4 pounds

We kicked up the program in Week Four by adding extra weight to some of the sets and adding a couple of exercises.

Here is how Week Four went:

Day 1 - Legs and Calves

Smith Machine Squats - 195 x 10 x 3 sets (100% of 100% Rep Max)

Machine Leg Extensions - 140 x 10 x 3 sets

Machine Leg Curls - 85 x 10 x 3 sets

Hip Adductor - 110 x 15 x 3 sets

Hip Abductor - 150 x 15 x 3 sets

Seated Calf Raise - 190 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 - 165 x 10 x 4 sets (95% of 100% Max)

T-Bar Rows - 60 x 10 x 3 sets

Close Grip Pull Downs - 130 x 10 x 3 sets

Low Cable Rows - 100 x 10 x 3 sets

Shrugs - 42.5 x 32 x 3 sets

Dumb Bell Curls - 32.5 x 10 x 3 sets

Abs Crunches - 125 reps

Day 3 - Chest, Shoulders, Triceps and Abs

Smith Machine Bench Press - 150 x 10 x 4 sets (95% of 100% Max)

Smith Machine Incline Press - 125 x 10 x 3 sets

Seated Shoulder Press - 75 x 10 x 3 sets

Dumb Bell Rises - 17.5 x 10 x 3 sets

Lying Dumb Bell Triceps Extensions - 27.5 x 10 x 3 sets

Unassisted Pull Ups - 10 x 2 sets

Abs Crunches - 125 Reps

It was a great fourth week. Next week we set new 100% Rep Max for Squats, Dead Lifts and Chest Press. We also add weight to each of the other exercises while dropping reps. The idea is to lift heavier in the next five-week cycle. This is an excellent training program.

Supplements:

I am using the "Flex Wheeler Signature Series" as part of my training regimen:

Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO
NF-PRO

This is the fourth week I have been on this excellent stack. I am looking forward to the next five-weeks of heavy lifting. I am confident my AAEFX stack will help me achieve my lifting goals during this training cycle. I am definitely feeling stronger.


#6

Friday, August 28, 2009 - Week Five of Step-Load Progression Training

Weight: 154.4 pounds

We kicked up the program in Week Five by setting a new 100% Rep Max for Squats, Dead Lifts and Chest Press and by upping most other work to four sets.

Here is how Week Five went:

Day 1 - Legs and Calves

Smith Machine Squats - 195 x 10 x 1 set; 205 x 10 x 1 set; 225 x 8 x 1 set (New 100% Rep Max)

Machine Leg Extensions - 140 x 10 x 4 sets

Machine Leg Curls - 85 x 10 x 4 sets

Hip Adductor - 110 x 15 x 4 sets

Hip Abductor - 150 x 15 x 4 sets

Seated Calf Raise - 190 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 - 165 x 10 x 1 set; 175 x 10 x 1 set; 200 x 8 x 1 set (New 100% Max)

T-Bar Rows - 60 x 10 x 4 sets

Close Grip Pull Downs - 130 x 10 x 4 sets

Low Cable Rows - 100 x 10 x 4 sets

Dumb Bell Shrugs - 42.5's x 32 x 3 sets

Dumb Bell Curls - 32.5's x 10 x 4 sets

Abs Crunches - 125 reps

Day 3 - Chest, Shoulders, Triceps and Abs

Dumb Bell Bench Press - 55's x 10 x 1 set; 60's x 10 x 1 set; 65's x 8 x 1 set (New 100% Max)

Dumb Bell Incline Press - 40's x 10 x 1 set; 45's x 10 x 1 set; 50's x 8 x 1 set

Bar Bell Military Press - 70 x 10 x 4 sets

Dumb Bell Side Rises - 25's x 10 x 4 sets

Triceps V-Bar pushdowns - 70 x 10 x 4 sets

Unassisted Pull Ups - 10 x 2 sets

Abs Crunches - 125 Reps

It was a great fifth week. Next week we take a week off from weight training and do body weight work. After that, we will begin cycle two of this three-cycle plan.

Supplements:

I am using the "Flex Wheeler Signature Series" as part of my training regimen:

Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO
NF-PRO

This is the fifth week I have been on this excellent stack. I have been able to increase my weights and finish my sets with a good deal of reserve strength.

Old Navy


#7

Friday, September 4, 2009, Week Six of the AAEFX Step-Load Progression Plan

Weight - 154.0

This was my hardest week so far. As a weight trainer/bodybuilder, I love working out and lifting heavy. This was a programmed week off. I did nothing. I work as the Fitness Director at a local YMCA. I'm in the weight room several hours each day. To not lift while around all that heavy metal was hard. I'm having withdrawal anxiety. Not really, but it was different. I can't remember the last time I didn't train for a full week. Step-Load Progression calls for a week off after five weeks on in order to rest, recover and aid in building muscle. I will pick it up again on Monday, Labor Day.

Old Navy


#8

Friday, September 11, 2009 - Week Seven of the AAEFX Step-Load Progression Training

Weight: 154.4 pounds

After our week off for recovery and repair, we kicked up the program in Week Seven by lifting a series of heavier weights as we began our second cycle of the AAEFX Step-Load Progression Training.

Here is how Week Seven went:

Day 1 - Legs and Calves

Smith Machine Squats - 195 x 8 x 5 sets

Machine Leg Extensions - 140 x 8 x 2 sets

Machine Leg Curls - 85 x 8 x 2 sets

Hip Adductor - 110 x 15 x 2 sets

Hip Abductor - 150 x 15 x 2 sets

Seated Calf Raise - 190 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 5 sets

T-Bar Rows - 70 x 8 x 2 sets

Close Grip Pull Downs - 130 x 8 x 2 sets

Low Cable Rows - 115 x 8 x 2 sets

Dumb Bell Shrugs - 42.5's x 32 x 3 sets

Dumb Bell Curls - 32.5's x 8 x 2 sets

Abs Crunches - 125 reps

Day 3 - Chest, Shoulders, Triceps and Abs

Dumb Bell Bench Press - 55's x 8 x 5 sets

Dumb Bell Incline Press - 50's x 8 x 2 sets

Bar Bell Military Press - 70 x 8 x 2 sets

Dumb Bell Side Rises - 25's x 8 x 2 sets

Triceps V-Bar pushdowns - 70 x 8 x 2 sets

Unassisted Pull Ups - 10 x 2 sets

Abs Crunches - 125 Reps

It was a great seventh week. This is the first week of the second six-week cycle. We are generally using heavier weights with less reps than we used in the first cycle.

Supplements:

I am using the Flex Wheeler Signature Series as part of my training regimen:

Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO
NF-PRO

This is the seventh week I have been on this excellent stack. I continue increasing my weights and completing my sets with a good deal of reserve strength.


#9

Friday, September 18, 2009 - Week Eight of the AAEFX Step-Load Progression Training

Weight: 158.0 pounds

Week Eight was tough. We are continuing to increase our weights as we progress in this excellent program.

Here is how Week Eight went:

Day 1 - Legs and Calves

Smith Machine Squats - 195 x 8 x 5 sets

Machine Leg Extensions - 140 x 8 x 2 sets

Machine Leg Curls - 85 x 8 x 2 sets

Hip Adductor - 110 x 15 x 2 sets

Hip Abductor - 150 x 15 x 2 sets

Seated Calf Raise - 190 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 5 sets

T-Bar Rows - 70 x 8 x 2 sets

Close Grip Pull Downs - 130 x 8 x 2 sets

Low Cable Rows - 115 x 8 x 2 sets

Dumb Bell Shrugs - 42.5's x 32 x 3 sets

Dumb Bell Curls - 32.5's x 8 x 2 sets

Abs Crunches - 125 reps

Day 3 - Chest, Shoulders, Triceps and Abs

Dumb Bell Bench Press - 55's x 8 x 5 sets

Dumb Bell Incline Press - 50's x 8 x 2 sets

Bar Bell Military Press - 70 x 8 x 2 sets

Dumb Bell Side Rises - 25's x 8 x 2 sets

Triceps V-Bar pushdowns - 70 x 8 x 2 sets

Unassisted Pull Ups - 10 x 2 sets

Abs Crunches - 125 Reps

It was a great eighth week. This is the second week of the second six-week cycle. We are generally using heavier weights with fewer reps than we used in the first cycle.

Supplements:

I am using the "Flex Wheeler Signature Series" as part of my training regimen:

Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO
NF-PRO

I have been on this excellent stack for two months. I have gained ten pounds of mostly lean body weight. I'm pumped, to say the least.


#10

Friday, September 25, 2009 - Week Nine of AAEFX Step-Load Progression Training

Weight: 161.0 pounds

Week Nine was fun. We upped the weights on several exercises and went to three sets for most of the work.

Here is how Week Nine went:

Day 1 - Legs and Calves

Smith Machine Squats - 215 x 8 x 4sets

Machine Leg Extensions - 150 x 8 x 3 sets

Machine Leg Curls - 90 x 8 x 3 sets

Hip Adductor - 130 x 15 x 3 sets

Hip Abductor - 190 x 15 x 3 sets

Seated Calf Raise - 210 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 - 185 x 8 x 4 sets

T-Bar Rows - 75 x 8 x 3 sets

Close Grip Pull Downs - 130 x 8 x 3 sets

Low Cable Rows - 115 x 8 x 3 sets

Dumb Bell Shrugs - 45's x 32 x 3 sets

Dumb Bell Curls - 30's x 8 x 3 sets

Abs Crunches - 125 reps

Day 3 - Chest, Shoulders, Triceps and Abs

Dumb Bell Bench Press - 60's x 8 x 4 sets

Dumb Bell Incline Press - 50's x 8 x 3 sets

Bar Bell Military Press - 60 x 8 x 3 sets

Dumb Bell Side Rises - 25's x 8 x 3 sets

Triceps V-Bar pushdowns - 70 x 8 x 3 sets

Unassisted Pull Ups - 10 x 3 sets

Abs Crunches - 125 Reps

It was a great ninth week. This is the third week of the second six-week cycle of this excellent program.

Supplements:

I am using the "Flex Wheeler Signature Series" as part of my training regimen:

Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO
NF-PRO

I'm impressed with this stack. I am making good gains in strength and stamina.

I am on my way to Atlanta this afternoon to prepare for the 11th Annual NGA NOPI World Bodybuilding & Figure Championships on Saturday, where I will act as Master of Ceremonies for the Pro-Qualifier and Pro-Am event.


#11

Friday, October 2, 2009 - Week 10 of AAEFX Step-Load Progression Training

Weight: 159.0 pounds

Week 10 was tough. 215 pound Squats and 200 pound Dead Lifts left me breathless.

Here is how Week 10 went:

Day 1 - Legs and Calves

Smith Machine Squats - 215 x 8 x 3sets

Machine Leg Extensions - 150 x 8 x 3 sets

Machine Leg Curls - 90 x 8 x 3 sets

Hip Adductor - 130 x 15 x 3 sets

Hip Abductor - 190 x 15 x 3 sets

Seated Calf Raise - 210 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 - 215 x 8 x 3 sets

T-Bar Rows - 90 x 8 x 3 sets

Close Grip Pull Downs - 130 x 8 x 3 sets

Low Cable Rows - 115 x 8 x 3 sets

Dumb Bell Shrugs - 45's x 32 x 3 sets

Dumb Bell Curls - 30's x 8 x 3 sets

Abs Crunches - 125 reps

Day 3 - Chest, Shoulders, Triceps and Abs

Dumb Bell Bench Press - 60's x 8 x 1 set, 65's x 8 x 1 set, 70's x 8 x 1 set (This was fun!)

Dumb Bell Incline Press - 50â??s x 8 x 3 sets

Bar Bell Military Press - 60 x 8 x 3 sets

Dumb Bell Side Rises - 25's x 8 x 3 sets

Triceps V-Bar pushdowns - 70 x 8 x 3 sets

Unassisted Pull Ups - 10 x 3 sets

Abs Crunches - 125 Reps

It was a great 10th week. This is the fourth week of the second six-week cycle of this excellent program.

Supplements:

I am using the "Flex Wheeler Signature Series" as part of my training regimen:

Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO
NF-PRO

I felt a surge of strength on Friday while I was doing the Dumb Bell Bench Press. I was supposed to do 60's and round up doing a set of 65's and another set of 70's. Nice.


#12

Friday, October 9, 2009 - Week 11 of AAEFX Step-Load Progression Training

Weight: 161.0 pounds (There was a little cheating going on this week with my 30th Wedding Anniversary)

Week 11 was challenging. We set new one rep max for Squats, Dead Lifts and Bench Press for the final cycle of this program.

Here is how Week 11 went:

Day 1 - Legs and Calves

Smith Machine Squats - 215 x 6 x 1, 225 x 6 x 1, 250 x 1 RM

Machine Leg Extensions - 150 x 8 x 4 sets

Machine Leg Curls - 90 x 8 x 4 sets

Hip Adductor - 130 x 15 x 4 sets

Hip Abductor - 190 x 15 x 4 sets

Seated Calf Raise - 250 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 - 190 x 4 x 1 set, 215 x 3 x 1 set, 225 x 1 RM

T-Bar Rows - 90 x 8 x 4 sets

Close Grip Pull Downs - 130 x 8 x 4 sets

Low Cable Rows - 115 x 8 x 4 sets

Dumb Bell Shrugs - 45's x 32 x 3 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 - 65's x 8 x 1 set, 70's x 8 x 1 set, 75's x 3 RM (This was fun!)

Dumb Bell Incline Press - 50's x 8 x 4 sets

Bar Bell Military Press - 60 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 11th week. This is the fifth week of the second six-week cycle of this excellent program.

Supplements:

I am using the "Flex Wheeler Signature Series" as part of my training regimen:

Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO
NF-PRO

I felt another surge of strength on Friday while I was doing the Dumb Bell Bench Press. I was supposed to do one rep of 75's for my new RM but instead did three. I could have gone to 80's, but I didn't want to push it since I still had a full workout to complete.


#13

How are you progressing towards your goal in terms of muscle gain?


#14

Keeping in mind my desire to lift injury free, I am gradually adding weights to my workouts each week. And, every week, I easily lift what I set as my goal for that workout. I have no doubt that I am getting stronger and growing muscle. The additional body weight has helped, too. I weighed 148 pounds when I last competed in July. I weigh around 160 today. The extra 12 pounds allows me to lift more.

I still see contest cuts and definition, but not as much as when I step onto the stage. Today, I easily pressed 75 pound dumb bells and could have gone higher. I try to leave my ego in the parking lot and not try to "prove" I'm the strongest old guy in the gym. I would like to compete in my next pro show in 2010 at around 155-160, lean and mean.


#15

I was just curious whether you have done any composition tests such as calipers etc to determine what percentage of the weight gain was added muscle. At 55 I have difficulty putting on muscle mass, but I can put on fat as easy as "pie" (pun intended).


#16

80% of what you want to accomplish with your body is done with a knife and fork. I control my body fat by controlling my diet. I eat five-six meals a day, keeping the fat very low and controlling when and how many carbs I consume. I am carrying a little more body fat around my midsection than I do when I am in a contest prep mode. I usually do a 7 point skin fold measurement when I start my contest diet. Other times, I use the mirror as my guide. In the past six years, I have never been in double digits with my body fat. I am not a large man.
I am 5' 6.5" tall and weigh around 150 pounds on stage. I weighed 162 this morning.


#17

Friday, October 15, 2009, Week 12 of the AAEFX Step-Load Progression Plan

Weight - 163.0

AAEFX Step-Load Progression calls for a week off after five weeks on in order to rest, recover and aid in building muscle. This was the week off after the second five-week cycle. I will begin the final six weeks, including a final off-week on Monday.

I spent the week doing light cardio and bodyweight circuit training. I didn't touch a weight, but did a lot of pull ups, push ups, dips, crunches, leg lifts and cardio, including skip rope and tread mill.

I'm feeling really great. My weight is up and my muscle tone is good.

Old Navy


#18

Friday, October 23, 2009 - Week 13 of AAEFX Step-Load Progression Training

Weight: 161.0 pounds

Week 13 was challenging. This was the first week of the final six week cycle of this excellent program

Here is how Week 13 went:

Day 1 - Legs and Calves

Smith Machine Squats - 195 x 5 x 1 set, 225 x 5 x 1 set, 250 x 5 x 1 set

Machine Leg Extensions - 160 x 8 x 2 sets

Machine Leg Curls - 100 x 8 x 2 sets

Hip Adductor - 140 x 15 x 2 sets

Hip Abductor - 200 x 15 x 2 sets

Seated Calf Raise - 260 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 - 190 x 5 x 1 set, 215 x 5 x 1 set, 225 x 5 x 1 set

T-Bar Rows - 100 x 8 x 2 sets

Close Grip Pull Downs - 145 x 8 x 2 sets

Low Cable Rows - 130 x 8 x 2 sets

Dumb Bell Shrugs - 45's x 32 x 3 sets

Dumb Bell Curls - 30's x 8 x 2 sets

Abs Crunches - 125 reps

Day 3 - Chest, Shoulders, Triceps and Abs

Dumb Bell Bench Press - 65's x 8 x 1 set, 70's x 8 x 1 set, 75's x 5 x 1 set

Dumb Bell Incline Press - 55's x 8 x 2 sets

Bar Bell Military Press - 70 x 8 x 2 sets

Dumb Bell Side Rises - 25's x 8 x 2 sets

Triceps V-Bar push downs - 70 x 8 x 2 sets

Unassisted Pull Ups - 10 x 2 sets

Abs Crunches - 125 Reps

It was a great 13th week. This is the first week of the third and final six-week cycle of this excellent program.

Supplements:

I am using the "Flex Wheeler Signature Series" as part of my training regimen:

Kre-Alkalyn EFX PRO
Nytric EFX PRO
CELL RUSH
LBA PRO
LG5 PRO
NF-PRO

I was glad to be back to lifting after a week off. I really like this plan. I have had little trouble increasing my weights each week as required.


#19

It is neat to see a complete log of someone's progress.

I'd really like to see the guys at T-Nation put you on a month cycle of their "I, Bodybuilder" program and have you report how it worked for you.


#20

If the T-Nation crew asks me to do it, I will.