Journal: Flex Wheeler

5

Fabulous

When It Comes To Bodybuilding, Flex Wheeler Is Truly A

“Living Legend�

Flex Wheeler is a former IFBB Professional and is known and respected worldwide as one the most accomplished athletes to ever to walk across the competitive stage. Heis on record with the best IFBB Pro debut in the history of the sport of body building.

In 1994 he was involved in a near-fatal car accident that could have left him with lifelong paralysis. He started from scratch again, returning with remarkable speed to the top ranks of the sport.

I walked into the gym with my workout partner and I see a table full of EFX product samples. At that time I only took creatine supplements. We knew very little about EFX but we did know the guy passing out their supplements, he was a regular at the gym. We decided to walk past the table (I wasn’t interested in what they're handing out). In the locker room I asked my training partner “What kind of stuff are they handing out?” He replies “K-OTIC man.” I asked “what's that?” He said “it’s a pre-workout powder.” Then he reaches into his gym bag and pulls out a pre workout product from another company. He tells me “Try this, I like this stuff. I don't even need a full scoop it’s crazy.” So I take it and 15 minutes later I’m training my back. Long story short, I felt nothing from what my training partner gave me.

We always take a 10 minute break before performing deadlifts. During our break the guy from EFX walks up to us and asked if we tried K-OTIC. We said “no.” He takes us to the table and makes us each a serving and says “Now let me warn you this stuff last for a few hours, so don't plan on taking a nap!” I'm thinking “sure, OK pal.” He says “Wait 15 minutes, finish your work out and give me your honest feedback.” While waiting for the K-OTIC to take effect neither one of us could keep still. I felt I was ready to run a marathon. I seriously busted out a new PR (at the time) 545lbs for 2 reps (raw lift). I've been hooked ever since. I've tried other pre-workouts along the way but I always went back to K-OTIC. When it comes down to spending money on a pre-workout, I'm going with K-OTIC. The best I've had. Stick to what works.

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*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

In 1999 Wheeler discovered that he had Focal Segmental Glomerulosclerosis, a form of kidney disease. Despite press speculation as to the cause of the failure, Wheeler pointed out that the condition is hereditary; not self-inflicted. Flex announced his retirement from competitive bodybuilding in 2000, but continued to compete until 2002.

He received a kidney transplant in 2003.

Flex Wheeler is also an accomplished martial artist in five disciplines: Shorin-Ryu, Shotokan, Chinese Kung-Fu,Tae Kwon Do/Olympic Kukkiwon(black belt) and KempKwon-Do (2nd degree black belt).

In 2005, he won the Championship Challenge Fight at the Arnold Classic, making Flex the first and only athlete in history ever to win the top title of theevent’s bodybuilding and martial arts divisions.

In 2009, Flex was honored as being one of the first inductees into Joe Weider’s IFBB Bodybuilding Hall of Fame.

Flex Wheeler is also listed in the Guinness Book of World Records for his still unmatched victories in the Arnold Classic competition - 4 of them. In fact, Arnold Schwarzenegger had this to say about him, “Flex is one of the best bodybuilders of all time…I’ve found him to be an extraordinary athlete. He is a winner.”

Although he is retired from competition, Flex Wheeler still remains highly active in the industry as a managing partner in the sports nutrition company All American EFX. The company is recognized and respected as one of the fastest growing sports nutrition brands in both the U.S. and internationally.

COMPETITIVE HISTORY

2000, 1998, Arnold Classic 1997, 1993, Champion 1998, 1997, Ironman Pro 1996, 1995, Invitational 1993 Champion 1999, 1998, Olympia 1st 1993 Runner-Up 2000 Hungarian Grand Prix Champion 1997 San Jose Pro Champion 1996 Florida Cup Pro Champion 1996 Night of the Champion 1995 South Beach Pro Champion 1993 German Grand Prix Champion French Grand Prix Champion 1992 USA Heavyweight and Overall Champion

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Welcome to the FLEX Wheeler “Fabulous 5”

The sport of Bodybuilding has been very good to me. It allowed me to experienceso many things in my life I never could have without it. I’ve traveled the world more times than I can count. I’ve met with celebrities and other sports superstars. Even heads of other countries.I’ve also made many long-lasting friendships along the way. Most important of all, Bodybuilding gave me a way to support my beautiful family like no other profession ever could.

Even though I’m retired from competition, I’m still actively training. But things have really changed.

I built one of the most visible and respected physiques in the game.

However, looking back, I now realize there was one thing missing.

Sure, I might have had a great looking body… but now I want to have a functional body.

All those years I spent training to be a Professional Bodybuilder didn’t allow me to be functional; I was very ‘one-dimensional’. However, the type of training I do now enables me to do so much more: build lean muscle, burn fat… and build my overall cardio endurance!

Unlike the pure ‘bodybuilding’ routines I followed for nearly my entire career, this type of training places much less stress on the joints and connective tissues.

In the end, it’s the best of so many worlds all wrapped up into one neat package.

I’m sure you’re wondering what this “new” style of training is all about.

Get ready because I’m about to drop some serious knowledge on you!

The best way I know to describe my new training system is to call it a ‘Cross-Training’ hybrid; it’sa combination of endurance and bodybuilding training techniquesmixed with martial arts drills. As you are about discover in the coming pages of this special publication, it will rock you to your very core!

So get ready…it’s time for round one of the Flex Wheeler “Fabulous 5.”

God Bless,

Flex Wheeler

THE PROGRAM

WATCH THE VIDEO INTRODUCTION TO THIS PRORGAM

Click here to learn more about Karbolyn

Before you get into this workout it is extremely important to fuel your body, especially when training this particular way. The high endurance, rapid fire approach to this program will have you sweating and burning more calories than you ever have before. The most abundant resource for fuel are carbs when you train this particular way. This is why I Highly encourage to take Karbolyn

by EFX BEFORE you train as apart of the fuel you need to make sure you can finish the workout strong.

work the ropes workout Plan First Workout

First Workout Exercise

The purpose for using the ropes is to tax the CORE to its limit as well as use the upper body as the primary part of the body to execute the movement. What part of the upper body? The entire part. Your entire upper body will be burning the whole time until the time and full minute expire.

CLICK HERE TO WATCH THE “WORK THE ROPES” VIDEO

Sets Reps

Muscle

Ropes- Undulating Alternating arms

1

60

Core

REST

1

30

TIPS

Ropes- Undulating Alternating arms

1

60

Core

REST

1

30

TIPS

Ropes- Undulating Alternating arms

1

60

Core

REST

1

30

TIPS

Ropes- Undulating Alternating arms

1

60

Core

REST

1

30

TIPS

Ropes- Undulating Alternating arms

1

60

Core

REST

1

30

TIPS

Ropes- Undulating Alternating arms

1

60

Core

REST

1

30

TIPS

Ropes- Undulating Alternating arms

1

60

Core

REST

1

30

TIPS

Ropes- Undulating Alternating arms

1

60

Core

END

0

0

TIPS

SINGLE LEG SQUATS workout Plan Second Workout

Second Workout

The key is to squat for constant reps for 1 minute. This type of squat is meant to tax the quads, not necessarily the glutes, which is why going parallel is not necessarily the goal. Additionally because the box or base that you have your opposite foot placed on can vary in height, this can drastically alter the depth at which you can lower down to. The lower the stable base the lower you can go down.

CLICK HERE TO WATCH THE “SINGLE LEG SQUATS” VIDEO

Exercise

Sets Reps

Muscle

One Legged Squat

1

60

Legs

REST

1

30

TIPS

One Legged Squat

1

60

Legs

REST

1

30

TIPS

One Legged Squat

1

60

Legs

REST

1

30

TIPS

One Legged Squat

1

60

Legs

REST

1

30

TIPS

One Legged Squat

1

60

Legs

REST

1

30

TIPS

One Legged Squat

1

60

Legs

REST

1

30

TIPS

One Legged Squat

1

60

Legs

REST

1

30

TIPS

One Legged Squat

1

60

Legs

END

0

0

TIPS

Kettle Bell Squat and Row Third Workout

workout Plan Third Workout

Once again, the key is to squat for constant reps for 1 minute.

Using a sumo stance grasp a kettle bell or dumbbell and position in between your legs. As you squat downward the objective is to pull the kettle bell and or dumbbell upward into a row.

The primary area that this focuses on is once again the entire body but the emphasis is placed on the lower legs

CLICK HERE TO WATCH THE “KETTLE BELL SQUAT AND ROW” VIDEO

Exercise

Sets Reps

Muscle

Kettle Bell Squat Row

1

60

Legs

REST

1

30

TIPS

Kettle Bell Squat Row

1

60

Legs

REST

1

30

TIPS

Kettle Bell Squat Row

1

60

Legs

REST

1

30

TIPS

Kettle Bell Squat Row

1

60

Legs

REST

1

30

TIPS

Kettle Bell Squat Row

1

60

Legs

REST

1

30

TIPS

Kettle Bell Squat Row

1

60

Legs

REST

1

30

TIPS

Kettle Bell Squat Row

1

60

Legs

REST

1

30

TIPS

Kettle Bell Squat Row

1

60

Legs

END

0

0

TIPS

Photo Courtesy of: Jeremy Waldorph

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Kettle Bell Split Hold Fourth Workout

workout Plan Fourth Workout Exercise

This is a complete CORE workout. There is no movement or pattern to follow. Simply holding in a staggered stance engages the CORE and this type of stats contraction allows for all muscles in your abdominal and lower core area to be emphasized. Its not the most fun exercise to watch from a distance, but once you try it, you’ll see why this is in the Fab 5.

CLICK HERE TO WATCH THE “KETTLE BELL SPLIT HOLD” VIDEO

Sets Reps

Muscle

Kettle Bell Split Hold

1

60

Core

REST

1

30

TIPS

Kettle Bell Split Hold

1

60

Core

REST

1

30

TIPS

Kettle Bell Split Hold

1

60

Core

REST

1

30

TIPS

Kettle Bell Split Hold

1

60

Core

REST

1

30

TIPS

Kettle Bell Split Hold

1

60

Core

REST

1

30

TIPS

Kettle Bell Split Hold

1

60

Core

REST

1

30

TIPS

Kettle Bell Split Hold

1

60

Core

REST

1

30

TIPS

Kettle Bell Split Hold

1

60

Core

END

0

0

TIPS

*These statements have not been evaluated by the Food and Drug Administration. This product is not intended to diagnose, treat, cure, or prevent any disease.

Plyo Ball Pushup with Knee Tuck Fifth Workout

To finish up the cycle, we end on the Plyo Ball Push up with Knee Tuck. This exercise is a complete core movement but puts a major emphasis on the upper pecs, shoulders and triceps. After a few rounds ending with this exercise you will leave your body screaming, but happily enjoy the pain that you just earned.

So there you have it the Fab 5 workout. For more great tips like this and other places stay tuned in on www.WorkouTrainer.com as I will be featuring more plans and routines in the weeks to come.

Flex Wheeler!

CLICK HERE TO WATCH THE “PLYO BALL PUSHUP WITH KNEE TUCK” VIDEO

workout Plan Fifth Workout Exercise

Sets Reps

Muscle

Stability Ball Push Up with Knee Tuck

1

60

Core

REST

1

30

TIPS

Stability Ball Push Up with Knee Tuck

1

60

Core

REST

1

30

TIPS

Stability Ball Push Up with Knee Tuck

1

60

Core

REST

1

30

TIPS

Stability Ball Push Up with Knee Tuck

1

60

Core

REST

1

30

TIPS

Stability Ball Push Up with Knee Tuck

1

60

Core

REST

1

30

TIPS

Stability Ball Push Up with Knee Tuck

1

60

Core

REST

1

30

TIPS

Stability Ball Push Up with Knee Tuck

1

60

Core

REST

1

30

TIPS

Stability Ball Push Up with Knee Tuck

1

60

Core

END

0

0

TIPS

Photo Courtesy of: Corso Photographic

Chad Shaw

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