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Old Navy
Level 0
Join date: Dec 2006
Location: Alabama, USA
Posts: 1380
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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 0
Join date: Dec 2006
Location: Alabama, USA
Posts: 1380
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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 0
Join date: Dec 2006
Location: Alabama, USA
Posts: 1380
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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 0
Join date: Dec 2006
Location: Alabama, USA
Posts: 1380
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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 0
Join date: Dec 2006
Location: Alabama, USA
Posts: 1380
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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 0
Join date: Dec 2006
Location: Alabama, USA
Posts: 1380
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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 0
Join date: Dec 2006
Location: Alabama, USA
Posts: 1380
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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 0
Join date: Dec 2006
Location: Alabama, USA
Posts: 1380
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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 0
Join date: Dec 2006
Location: Alabama, USA
Posts: 1380
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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 0
Join date: Sep 2011
Location:
Posts: 352
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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 0
Join date: Dec 2006
Location: Alabama, USA
Posts: 1380
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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 0
Join date: Dec 2006
Location: Alabama, USA
Posts: 1380
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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 0
Join date: Dec 2006
Location: Alabama, USA
Posts: 1380
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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
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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 0
Join date: Dec 2006
Location: Alabama, USA
Posts: 1380
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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 0
Join date: Dec 2006
Location: Alabama, USA
Posts: 1380
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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: 126
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Very interesting log. Good to see a mature lifter doing so well.
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Old Navy
Level 0
Join date: Dec 2006
Location: Alabama, USA
Posts: 1380
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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 0
Join date: Dec 2006
Location: Alabama, USA
Posts: 1380
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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 0
Join date: Dec 2006
Location: Alabama, USA
Posts: 1380
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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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Old Navy
Level 0
Join date: Dec 2006
Location: Alabama, USA
Posts: 1380
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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 0
Join date: Dec 2006
Location: Alabama, USA
Posts: 1380
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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 0
Join date: Dec 2006
Location: Alabama, USA
Posts: 1380
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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 0
Join date: Sep 2011
Location:
Posts: 352
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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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