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Old Navy
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Join date: Dec 2006
Location: Alabama, USA
Posts: 1382

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

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Old Navy
Level

Join date: Dec 2006
Location: Alabama, USA
Posts: 1382

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.

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Old Navy
Level

Join date: Dec 2006
Location: Alabama, USA
Posts: 1382

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.

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Old Navy
Level

Join date: Dec 2006
Location: Alabama, USA
Posts: 1382

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

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Old Navy
Level

Join date: Dec 2006
Location: Alabama, USA
Posts: 1382

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.

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Old Navy
Level

Join date: Dec 2006
Location: Alabama, USA
Posts: 1382

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

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Old Navy
Level

Join date: Dec 2006
Location: Alabama, USA
Posts: 1382

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

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Old Navy
Level

Join date: Dec 2006
Location: Alabama, USA
Posts: 1382

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.

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Old Navy
Level

Join date: Dec 2006
Location: Alabama, USA
Posts: 1382

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.

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Old Navy
Level

Join date: Dec 2006
Location: Alabama, USA
Posts: 1382

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.

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Old Navy
Level

Join date: Dec 2006
Location: Alabama, USA
Posts: 1382

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 - 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 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.

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Old Navy
Level

Join date: Dec 2006
Location: Alabama, USA
Posts: 1382

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.

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mathineer
Level 3

Join date: Jan 2008
Location: Missouri, USA
Posts: 1056

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

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Old Navy
Level

Join date: Dec 2006
Location: Alabama, USA
Posts: 1382

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


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.

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mathineer
Level 3

Join date: Jan 2008
Location: Missouri, USA
Posts: 1056

Old Navy wrote:
mathineer wrote:
How are you progressing towards your goal in terms of muscle gain?

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.



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).

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Old Navy
Level

Join date: Dec 2006
Location: Alabama, USA
Posts: 1382

mathineer wrote:
Old Navy wrote:
mathineer wrote:
How are you progressing towards your goal in terms of muscle gain?

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.



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).


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.

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Old Navy
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Join date: Dec 2006
Location: Alabama, USA
Posts: 1382

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

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Old Navy
Level

Join date: Dec 2006
Location: Alabama, USA
Posts: 1382

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.

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Elaikases
Level 1

Join date: Nov 2006
Location: Texas, USA
Posts: 1757

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.

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Old Navy
Level

Join date: Dec 2006
Location: Alabama, USA
Posts: 1382

Elaikases wrote:
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.


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

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Old Navy
Level

Join date: Dec 2006
Location: Alabama, USA
Posts: 1382

Friday, October 30, 2009 - Week 14 of AAEFX Step-Load Progression Training

Weight: 161.0 pounds

Week 14 was fun. I'm enjoying the heavy lifting required in this final cycle.

Here is how Week 14 went:

Day 1 - Legs and Calves

Smith Machine Squats - 195 x 5 x 2 sets, 205 x 5 x 2 sets, 215 x 5 x 5 sets

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 (I think this was too heavy. I couldn't get a full range-of-motion during the exercise)

Standing Calf Raise - 160 x 25 x 3 sets

Abs Crunches - 125 reps


Day 2 - Back, Biceps, Abs

Smith Machine Dead Lifts - 155 x 8 x 1 set, 175 x 8 x 1 set, 195 x 5 x 5 sets

T-Bar Rows - 120 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 - 55'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 - 50's x 8 x 1 set, 55's x 8 x 1 set, 60's x 5 x 5 sets

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 pushdowns - 70 x 8 x 2 sets

Unassisted Pull Ups - 10 x 3 sets

Abs Crunches - 125 Reps

It was a great 14th week. This is the second 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'm leaving the gym each day tired, but not wasted. I seem to have a good pool of reserve energy from which to pull.

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Old Navy
Level

Join date: Dec 2006
Location: Alabama, USA
Posts: 1382

I completed my training for the week today because I am leaving for Ft Lauderdale, Florida early Friday morning to be Master of Ceremonies on Saturday for the 2009 NGA Pro Universe Bodybuilding and Figure Championships, the NGA American International Bodybuilding Championships and the NGA Florida Natural Championships. The competition is in Coral Springs and it will be my fourth stint as a Master Ceremonies and the second time in a row I have hosted this show.

Thursday, November 5, 2009 - Week 15 of AAEFX Step-Load Progression Training

Weight: 160.0 pounds

Week 15 was tough, but fun.

Here is how Week 15 went:


Day 1 - Legs and Calves

Smith Machine Squats - 195 x 8 x 1 set, 205 x 8 x 1 set, 225 x 5 x 4 sets

Machine Leg Extensions - 160 x 8 x 3 sets

Machine Leg Curls - 100 x 8 x 3 sets

Hip Adductor - 140 x 15 x 3 sets

Hip Abductor - 200 x 15 x 3 sets

Seated Calf Raise - 230 x 25 x 3 sets (lowered the weight on this for better range-of-motion)

Standing Calf Raise - 160 x 25 x 3 sets

Abs Crunches - 125 reps


Day 2 - Back, Biceps, Abs

Smith Machine Dead Lifts - 155 x 8 x 1 set, 175 x 8 x 1 set, 205 x 5 x 4 sets

T-Bar Rows - 120 x 8 x 3 sets

Close Grip Pull Downs - 145 x 8 x 3 sets

Low Cable Rows - 130 x 8 x 3 sets

Dumb Bell Shrugs - 55'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 - 50's x 8 x 1 set, 55's x 8 x 1 set, 65's x 5 x 4 sets

Dumb Bell Incline Press - 55's x 8 x 3 sets

Bar Bell Military Press - 70 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 15th week. This is the third week of the 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 - 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'm not getting older, I'm getting stronger.

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Old Navy
Level

Join date: Dec 2006
Location: Alabama, USA
Posts: 1382

Saturday, November 14, 2009 - Week 16 of AAEFX Step-Load Progression Training

Weight: 160.0 pounds

Week 16 was fun. I love lifting heavy.

Here is how Week 16 went:


Day 1 - Legs and Calves

Smith Machine Squats - 205 x 8 x 1 set, 225 x 8 x 1 set, 240 x 5 x 3 sets

Machine Leg Extensions - 160 x 8 x 3 sets

Machine Leg Curls - 100 x 8 x 3 sets

Hip Adductor - 140 x 15 x 3 sets

Hip Abductor - 200 x 15 x 3 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, 205 x 8 x 1 set, 225 x 5 x 3 sets

T-Bar Rows - 120 x 8 x 3 sets

Close Grip Pull Downs - 145 x 8 x 3 sets

Low Cable Rows - 130 x 8 x 3 sets

Dumb Bell Shrugs - 55'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 - 55's x 8 x 1 set, 65's x 8 x 1 set, 70's x 5 x 3 sets

Dumb Bell Incline Press - 55's x 8 x 3 sets

Bar Bell Military Press - 70 x 8 x 3 sets

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

Triceps V-Bar push downs - 70 x 8 x 3 sets

Unassisted Pull Ups - 10 x 3 sets

Abs Crunches - 125 Reps

It was a great 16th week. This is the fourth week of the 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 - 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

My training partner and I are in the zone with this program.

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Old Navy
Level

Join date: Dec 2006
Location: Alabama, USA
Posts: 1382

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 ****!

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Old Navy
Level

Join date: Dec 2006
Location: Alabama, USA
Posts: 1382

Friday, November 27, 2009, Week 18 of the AAEFX Step-Load Progression Plan

Weight - 158.0

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 third and final five-week cycle. 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 steady and my muscle tone is good.

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 â?? Liquid Glutamine and Cell Volumizer
NF-PRO â?? 100% Pro-Grade Whey Protein

AAEFX has helped me complete this very difficult training regimen. I was able to lift heavier loads each week with comparative ease. I'm looking forward to continuing using the Flex Wheeler Signature Series as I begin my new workout routine, Escalation Density Training, next week.

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

It's OK to substitute exercises as long as you train the same body part. For instance, you may want to use barbells instead of dumb bells, squat rack instead of leg press. No problem.

Workout A: Chest & Back

First 15-minute time limit
A1- Incline press
A2- Medium grip pull down
(5-minute rest)

Second 15-minute time limit
B1- Dips
B2- Cable rows
(5-minute rest)

Third 15-minute time limit
C1- Hammer Machine Incline
C2- Hammer Machine rows
(5-minute rest)

Workout B: Legs

First 15-minutes time limit
A1- Leg Press
A2- Leg Curl
(5-minutes rest)

Second 15-minutes time limit
B1- Leg Extensions
B2- Seated Leg curls
(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- Incline dumb bell curls
A2- Seated shoulder extensions
(5-minutes rest)

Second 15-minute time limit
B1- Preacher curls
B2- Press downs
(5-minutes rest)

Third 15-minutes time limit
C1- Lateral Raise
C2- Bent 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.

I'm going to have some fun with this plan. Each week will be tougher by design. I'm Getting Bigger, Badder and Better!

Old Navy

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