The Intelligent & Relentless Pursuit of Muscle™
Over 35 Lifter
 
Old Navy's Quest to be Bigger, Badder & Better
 

Old Navy
Level

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

Reconstruction wrote:
Old Navy wrote:
Reconstruction wrote:
Hi Old Navy, I was wondering if your Machine Leg Curls and Leg Extensions are the seated type of the type where you lay prone? Thank you!


We have two types of seated leg extensions, one type of seated leg curls and one type prone leg curls machine at my YMCA. I mix it up and use all types. I adjust the weight loads accordingly. I also do smith machine lunges and walking dumb bell lunges. I do the same thing when I'm training clients. I believe in variety in equipment, in reps, in weight loads and in sets. Keeps it interesting.

Old Navy


Thank you Old Navy. I am finding the seated leg curl machine quite awkward now that my weight is increasing- my yoga pants slide on the seat etc. I just can't imagine being able to use #120 like you do and not have to totally arch my back. I was just very curious that.


I also believe in variety- the experts say that is what increases bone mass the most- attacking it from a variety of angles etc.

Thanx again :)



My pleasure. Scott

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Old Navy
Level

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

Wednesday, March 28, 2012

Body Weight: 155.8 Pounds - Started a cutting diet.

Dirty Dozens

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

Legs, Calves and Abs

Machine Leg Press
3 x 12 x 300 pounds

Hack Squats
3 x 12 x 130 pounds

Machine Leg Curls
3 x 12 x 130 pounds

Machine Leg Extensions
3 x 12 x 125 pounds

Machine Adductors
3 x 12 x 85 pounds

Machine Abductors
3 x 12 x 85 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

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Old Navy
Level

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

Friday, March 30, 2012

Body Weight: 155.4 Pounds

Dirty Dozen's

After a couple of light warm up sets, three sets of 12 reps of several exercises lifting as heavy and slowly as you can.

Back, Shoulders and Biceps

Machine Lat Pull Down
3 x 12 x 135 pounds

Machine Low Row
3 x 12 x 145 pounds

Military Press
3 x 12 x 60 pound fixed barbell

Bent Over Dumb Bell Rows
3 x 12 x 55 pound dumb bells

Dumb Bell Bicep Curls
3 x 12 x 27.5 pound dumb bells

Olympic Barbell Curl - Slow Reps
3 x 12 x 45 pounds

Crunches
200 slow and hard - two sets of 100

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

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Old Navy
Level

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

Monday, April 2, 2012

Body Weight: 157.4 Pounds. Bad weekend for eating, I added back two pounds that I had lost.

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

Crazy Eights - after a couple of light warm up sets, three set of 8 reps of several exercises lifting as slowly and heavy as I could for each set.

Chest and Triceps.

Incline Bench Dumb Bell Press
3 x 8 x 60 pound dumb bells

Flat Bench Dumb Bell Press
3 x 8 x 65 pound dumb bells

Flat Bench Dumb Bell Flies
3 x 8 x 52.5 pound dumb bells

Machine Bench Press
3 x 8 x 185 pounds

Machine Cable Flies
3 x 8 x 85 pounds

V-Bar Triceps Press Down
3 x 8 x 70 pounds

Flat Bar Triceps Press Down
3 x 8 x 65 pounds

Rope Triceps Pull Down
3 x 8 x 50 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

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Old Navy
Level

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

Wednesday, April 4, 2012

Body Weight: 155.6 Pounds - Back to where I was last Wednesday.

Dirty Dozens

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

Legs, Calves and Abs

Machine Leg Press
3 x 12 x 350 pounds

Hack Squats
3 x 12 x 135 pounds

Machine Leg Curls
3 x 12 x 130 pounds

Machine Leg Extensions
3 x 12 x 130 pounds

Machine Adductors
3 x 12 x 90 pounds

Machine Abductors
3 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

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Old Navy
Level

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

Monday, April 9, 2012

Body Weight: 158.0 Pounds

20 Somethings - after a couple of light warm up sets, one set of 20 reps of several exercises lifting as heavy as I can for each set.

Back, Shoulders and Biceps

Machine Lat Pull Down
1 x 20 x 135 pounds

Machine Low Row
1 x 20 x 130 pounds

Military Press
1 x 20 x 70 pound fixed barbell

Bent Over Dumb Bell Rows
1 x 20 x 50 pound dumb bells

Dumb Bell Bicep Curls
1 x 20 x 25 pound dumb bells

Olympic Barbell Curl - Slow Reps
1 x 20 x 45 pounds

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

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Old Navy
Level

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

Wednesday, April 11, 2012

Body Weight: 157.0 Pounds

20-Somethings Endurance Training

After a couple of warm up sets on lower weights, we did one set of 20-reps of several legs and calves exercises.

Legs, Calves and Abs

Machine Leg Press
1 x 20 x 250 pounds

Hack Squats
1 x 20 x 135 pounds

Machine Leg Curls
1 x 20 x 135 pounds

Machine Leg Extensions
1 x 20 x 120 pounds

Machine Adductors
1 x 20 x 90 pounds

Machine Abductors
1 x 20 x 90 pounds

Seated Machine Calf Raises
3 x 25 x 100 pounds

Standing Calf Raises
3 x 25 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

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Old Navy
Level

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

Friday, April 13, 2012

Body Weight: 156.8 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.

Crazy Eights - after a couple of light warm up sets, three set of 8 reps of several exercises lifting as slowly and heavy as I could for each set.

Chest and Triceps.

Incline Bench Dumb Bell Press
3 x 8 x 60 pound dumb bells

Flat Bench Dumb Bell Press
3 x 8 x 65 pound dumb bells

Flat Bench Dumb Bell Flies
3 x 8 x 52.5 pound dumb bells

Machine Bench Press
3 x 8 x 185 pounds

Machine Cable Flies
3 x 8 x 85 pounds

V-Bar Triceps Press Down
3 x 8 x 70 pounds

Flat Bar Triceps Press Down
3 x 8 x 65 pounds

Rope Triceps Pull Down
3 x 8 x 50 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

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Old Navy
Level

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

Monday, April 16, 2012

Body Weight: 158.0 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.

20-Somethings Endurance Training - after a couple of light warm up sets, one set of 20 reps of several exercises lifting as slowly and heavy as I could for each set.

Chest and Triceps.

Incline Bench Dumb Bell Press
1 x 20 x 50 pound dumb bells

Flat Bench Dumb Bell Press
1 x 20 x 55 pound dumb bells

Flat Bench Dumb Bell Flies
1 x 20 x 32.5 pound dumb bells

Machine Bench Press
1 x 20 x 165 pounds

Machine Cable Flies
1 x 20 x 70 pounds

V-Bar Triceps Press Down
1 x 20 x 50 pounds

Flat Bar Triceps Press Down
1 x 20 x 55 pounds

Rope Triceps Pull Down
1 x 20 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

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Reconstruction
Level

Join date: Sep 2011
Location:
Posts: 352

Hi Scott, I think I see a pattern wrt your workout and it is really interesting! I see how you are increasing the weight! The day of 1x20 is very interesting. Thank you for posting. I can relate to your routine.

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Old Navy
Level

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

Reconstruction wrote:
Hi Scott, I think I see a pattern wrt your workout and it is really interesting! I see how you are increasing the weight! The day of 1x20 is very interesting. Thank you for posting. I can relate to your routine.


Thanks, Reconstruction. Since I work full-time in a gym and train several clients each week, I need to vary my workouts or I would quickly become bored. I try to keep it interesting for my clients and for me.

Old Navy

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Old Navy
Level

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

Thursday, April 19, 2012

Body Weight: 158.0 Pounds

20-Somethings Endurance Training

After a couple of warm up sets on lower weights, we did one set of 20-reps of several legs and calves exercises.

Legs, Calves and Abs

Machine Leg Press
1 x 20 x 250 pounds

Hack Squats
1 x 20 x 135 pounds

Machine Leg Curls
1 x 20 x 135 pounds

Machine Leg Extensions
1 x 20 x 120 pounds

Machine Adductors
1 x 20 x 90 pounds

Machine Abductors
1 x 20 x 90 pounds

Seated Machine Calf Raises
3 x 25 x 100 pounds

Standing Calf Raises
3 x 25 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

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Old Navy
Level

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

Friday, April 20, 2012

Body Weight: 158.0 Pounds

Crazy Eights and TRX Suspension Training

Back, Shoulders and Biceps

Body Weight Pull Ups
3 x 8 x 158.0 pounds

Machine Lat Pull Down
3 x 8 x 145 pounds

Machine Low Row
3 x 8 x 165 pounds

Military Press
3 x 8 x 70 pound fixed barbell

Bench Lat Pulls
3 x 8 x 65 pound dumb bell

Dumb Bell Bicep Curls
3 x 8 x 27.5 pound dumb bells

Plus 1/2 hour of TRX Suspension Training hitting back, shoulders and biceps

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

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Elaikases
Level 1

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

Old Navy wrote:
Friday, April 20, 2012

Body Weight: 158.0 Pounds




Closing on that 160 lb goal.

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Old Navy
Level

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

Elaikases wrote:
Old Navy wrote:
Friday, April 20, 2012

Body Weight: 158.0 Pounds




Closing on that 160 lb goal.


LOL, I'm looking to go the other way.

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Old Navy
Level

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

Monday, April 23, 2012

Body Weight: 158.4 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.

20-Somethings Endurance Training - after a couple of light warm up sets, one set of 20 reps of several exercises lifting as slowly and heavy as I could for each set.

Chest and Triceps.

Incline Bench Dumb Bell Press
1 x 20 x 52.5 pound dumb bells

Flat Bench Dumb Bell Press
1 x 20 x 55.0 pound dumb bells

Flat Bench Dumb Bell Flies
1 x 20 x 32.5 pound dumb bells

Machine Bench Press
1 x 20 x 165 pounds

Machine Cable Flies
1 x 20 x 75 pounds

V-Bar Triceps Press Down
1 x 20 x 55 pounds

Flat Bar Triceps Press Down
1 x 20 x 60 pounds

Rope Triceps Pull Down
1 x 20 x 45 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

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thebruce13
Level 1

Join date: Mar 2012
Location: Manitoba, CAN
Posts: 127

Very interesting log. Good to see a mature lifter doing so well.

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Old Navy
Level

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

thebruce13 wrote:
Very interesting log. Good to see a mature lifter doing so well.


Thank you. I've had the pleasure of competing in Toronto and Montreal. I have done one show with the IDFA and four with the WNSO/FAME/Body Proud.

Old Navy

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Old Navy
Level

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

Wednesday, April 25, 2012

Body Weight: 157.2 Pounds

Dirty Dozens

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

Legs, Calves and Abs

Machine Leg Press
3 x 12 x 350 pounds

Hack Squats
3 x 12 x 135 pounds

Machine Leg Curls
3 x 12 x 130 pounds

Machine Leg Extensions
3 x 12 x 130 pounds

Machine Adductors
3 x 12 x 90 pounds

Machine Abductors
3 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

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Old Navy
Level

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

April 27, 2012

Taking Stock

Every year on my Birthday, I take stock of where I am in terms of health and physical fitness. And, I always set a goal to be better on my next Birthday than I am on this one. Tomorrow I will be 69 years-old.

While I don't have any plans to enter my 41st bodybuilding competition this year, I am setting a goal on my Birthday to stay in shape and to start a serious contest prep about 15 weeks before I turn 70, when I'll look for a contest featuring a Men's Masters 70+ Class to enter before I then hang up my posing suit for good.

Thanks for all your support and encouragement during my past seven years of competitive bodybuilding. I love our Sport.

Regards,

Old Navy

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Reconstruction
Level

Join date: Sep 2011
Location:
Posts: 352

Happy Birthday Scott! I'm glad you plan to compete next year :)

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Old Navy
Level

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

Monday, April 30, 2012

Body Weight: 160.0 Pounds. Birthday weekend, what can I say?

Heavy Sixes. Several six-rep sets, lifting slowly and as heavy as I can.

Chest and Triceps.

Incline Bench Dumb Bell Press
1 x 6 x 45 pound dumb bells
1 x 6 x 50 pound dumb bells
1 x 6 x 55 pound dumb bells

Flat Bench Dumb Bell Press
1 x 6 x 50 pound dumb bells
1 x 6 x 55 pound dumb bells
1 x 6 x 60 pound dumb bells

Decline Bench Press
1 x 6 fixed 70 pound bar bell
1 x 6 fixed 80 pound bar bell
1 x 6 fixed 90 pound bar bell

Cable Machine Fly
1 x 6 x 60 pounds
1 x 6 x 65 pounds
1 x 6 x 70 pounds

V-Bar Triceps Press Down
1 x 6 x 55 pounds
1 x 6 x 60 pounds
1 x 6 x 65 pounds

Flat Bar Triceps Press Down
1 x 6 x 60 pounds
1 x 6 x 65 pounds
1 x 6 x 70 pounds

Reverse Grip Triceps Press Down
1 x 6 x 50 pounds
1 x 6 x 55 pounds
1 x 6 x 60 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

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Old Navy
Level

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

Reconstruction wrote:
Happy Birthday Scott! I'm glad you plan to compete next year :)


Looking forward to the contest prep. Thanks, Scott

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Old Navy
Level

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

Wednesday, May 2, 2012

Body Weight: 159.0 Pounds

20-Somethings Endurance Training

After a couple of warm up sets on lower weights, we did one set of 20-reps of several legs and calves exercises.

Legs, Calves and Abs

Machine Leg Press
1 x 20 x 275 pounds

Hack Squats
1 x 20 x 145 pounds

Machine Leg Curls
1 x 20 x 140 pounds

Machine Leg Extensions
1 x 20 x 125 pounds

Machine Adductors
1 x 20 x 95 pounds

Machine Abductors
1 x 20 x 95 pounds

Seated Machine Calf Raises
3 x 25 x 110 pounds

Standing Calf Raises
3 x 25 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

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Reconstruction
Level

Join date: Sep 2011
Location:
Posts: 352

You keep increasing the weight! I was going to try to catch up to you (in the legs only) but not any more :) I am planning to top out at 100 pounds (extensions, curls, abd/adductors).

But I am wondering, do you have any goals as to when you will stop increasing the weight? thanx :) Not sure if that is a nosey question, please excuse me if it is!

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