View Full Version : The doctor's stopped by to say hi!!!!!!!
charlievanriper
05-16-10, 2:17 pm
Thursdays Chest and Shoulders
Total Brutality.
BB Bench sets 225x4, 275x4, 305x4, 315x3, 315x2+1 FR
Military Press 3 sets 185x1, 175x6, 155x10, 135x12
BB Incline Press 3 sets 185x8, 205x6, 225x4, imediately jumped to
Supr HS Incline 2 sets 2ppsx10, 2p+25x8, went to
DB incline Press 2 sets 70x6, 75x5... See More
Machine Overhead Press 3 sets 90x10,90x10, 90x10
SM BB upright Rows 3 sets 55x15, 75x12, 90x8
Freemotion Crossovers 3 sets 70x15, 80x10, 90x6
HS Decline 3 sets 3ppsx10, 3ppsx10, 3ppsx8
DB Alt Front raises 3 sets 40x8, 40x8,40x10
DB Lateral Raises 37.5x8, 35x10,32.5x12
DB Shrugs 3 sets 110x10l Bench 5 , 100x12,80x15, 65x25
SM Behind back Shrugs 3 sets 95x25, 185x15, 275x10
ForeArms Wrist Roller full Range to fail x3 10lbs, 7.5lbs, 5lbs
Rear Delt ( pec Dek) 150x8,140x10,120x12,100x20 with 2 counts.
Finished with a burnout on
Machine overheads 3 sets 65x20, 75x13, 85x9, 90x4
Brutal sessions
AND THEN WE HAVE
Fridays nightmare. HAHAHA
Warmup Hypers 25, 25, 20
SM Box Squats 185x20, 270x15, 320x8, 365 (failed) 270x12
Leg Extensions 90x40, 100x30, 110x15
Seated Leg Curl 90x30, 115x20, 130x15
Leg Press 2ppsx45, 3ppsx25, 4ppsx12... See More
Seated Calf Raises 3ppsx25, 4ppsx10, 4ppsx6+2F, 2ppsx20
No Deads this week ( still healing)
Then Back work
Wide Grip Pullups 5 sets done between Front Pulldowns and Bent Rows.
Pullups 10, Front Pulldowns 180x12, Bent Rows 115x12
Pullups 10, Front Pulldowns 195x8, BB Bent Rows 115x12
Pullups 10, Front Pulldowns 195x8. BB Bent Rows 115x12
Pullups 10, Front Pulldowns 195x8, BB Bent Rows 115x10
Pullups 10, Front Pulldowns 195x6, BB bent Rows 115x10
Reverse Grip Pulldowns SS w/ Low Cable Rows
RGPD 165x8, LCR 165x8,
RGPD 165x8, LCR 180x8,
RGPD 165x8, LCR 180x8,
RGPD 180x8, LCR 180x8
DD Row's and HS Low Row's
DDR 65x10, HS LR 2ppsx10,
DDR 65x10, HS LR 2ppsx10
DDR 65x10, HS LR 2ppsx10
DDR 65x10, HS LR 2ppsx10
Finished with 1 more attempt on Pullups only got 6
Home to eat Fish!!!!!!!!!!!!Fish and More Fish!!!!!!!!!!!!!!!!!!!
NOPE STILL HAVE NOT DECIDED TO RESTART A FULL JOURNEY AGAIN, BUT I DID DECIDE TO SAY HELLO!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!BABY
charlievanriper
05-16-10, 2:21 pm
SO hI!!!!!!
charlievanriper
05-16-10, 2:49 pm
Now Bye I have real work to do, Any of you boys have enough balls to train with men!!!!!!
charlievanriper
05-17-10, 11:34 pm
Just stopped in to give you boys a taste of real brutality.
Started with EZ bar curls 115×12, 115×12, 115×10
then SS#1 Standing wide grip BB Curls 115×6, 115×6, 115×6,120×6
SS#1 Dips 135+bodyweightx2, 125+bodyweightx4, 115+bodyweightx5, 90+bodyweight x8, 80+bodyweightx6, 70+bodyweight x8,45+bodyweight x11
SS#2 Machine Preacher Curls 90×12, 100×8, 80×9 + 4 FR
SS#2 Smith Machine Close G Press 2ppsx12, 2p+10psx10, 1p+35×8, 1p+25×11
SS#3 Hammer Curls 45×10, 40×15, 35×20
SS#3 Overhead EZ bar Ext 85×20, 105×12,115×6
Barbell Concentration curls 85×6, 95×6, 115×3+4 FR, 115×2
V-Bar Tricep pressdown 100×10,100×10,100×8
Overhead Bicep Cable Curl 75×15,85×12,95×6
One Arm Reverse pressdown 20×15,20×10,20×8,20×6
One Arm Cable curl 70×15,60×12,50×10,40×7,30×10,20×14
Day 1 of my KetoDiet Run. approx 44 g Carbs today
Meal 1-4 whole eggs w/ feta cheese, 35 g Whey protien, 1 tbl PB. 35 minutes on the Elliptical.
Meal 2-10:30 A protein shake with 50 gr Whey and 1 cup almond milk, a tablespoon of Olive oil.
Meal 3-1:00 Followed that up with a burger patty and a chicken tender with 1 tablespoon of PB
Meal 4-2:30 The same as my 10:30 meal except with 1 tablespoon of PB. prew/o shake
3:30 pre workout supps and hit the gym
Meal 5-6:30 post w/o 3 grilled chicken tenders a small dinner salad with no veggies olive oil vinegar and lemon juice. 50g Whey and water, PB olive oil glutamine beta alinine.
Meal 6-9:00 Last meal of the day will be cottage cheese and PB lol
charlievanriper
05-18-10, 8:30 pm
SM Squats warmup 135×20 ( ass to heel)
SM Box Squats 315×12, 315×12, 315×10
Seated Leg Curl 100×25, 130×15, 150×8
Leg Press 3ppsx25, 3ppsx20, 3ppsx15
Seated Calf Raises 4ppsx12, 4ppsx10, 3ppsx12, 2ppsx20
Meal 1- 6:00 - Coffee shake w/ 40 gr Whey, 4 oz Almond Milk, 1 tbl PB, honey, carnitine, arginine, 1 tbl Olive Oil, 1 cap of Trib.
Meal 2- 9:30 - 5 Egg whites 1 whole Egg, feta Cheese, 1 tbl PB.
Meal 3 - 1:00 pre/w/o meal - Tilapia, a small dinner salad w/ Parmisan cheese ( no Veggies) 2 tbl PB.
2:30 will be my Pr workout supps.
Meal 4 -4:30 will be a Whey Protein shake w/ Almond Milk, PB, Glutamine, Beta Alinine, BCAA’s, 1 tbl Olive Oil
now its off to climb the MTN and then home for 2 more meals before bed.
Post by: charlievanriper
C.Coronato
05-19-10, 9:34 am
Still lookin good my man! Always on the grind, i hope to be just like that when im your age! Inspirational!
charlievanriper
05-19-10, 11:22 am
Still lookin good my man! Always on the grind, i hope to be just like that when im your age! Inspirational!
Thx TTL from you that means alot, you and Chris are my biggest inspirations and hold most of my respect, Jimbo's right up thier too but you 2 are right thier where I want to be in the trenches Champions both on stage and off. I do not choose my friends lightly nor do I give away Respect, that comes by earning it and you have done that by not only your acomplishments but your continued interest in and your consistant support of my efforts and I trully hold you close to my Soul!
Well I am down 1/2 inch on waist, pushing hard to get to 10% currently around 12%. The Grind never ends my brothers.
Meal 1- 6 am coffee shake w/ 40 g Whey, 5g Carnitine, 5 g Beta Alinine, 1 tbl Honey, 32 oz Almond milk. 3 whole Eggs 1 Egg White sprinkled with chedder cheese and salsa.
30 minutes on the Elliptical, Now its time to get the Grocery shopping done before I have meal 2 which will probably be an ABB 50 gram shake with 10 Almonds since I will be out and away from the house.
charlievanriper
05-20-10, 12:17 am
The rest of todays meals
Meal 3 was 2 steak patties with a small dinner salad ( no veggies ) oil and vinegar dressing 30 gr protein shot, then 10 minutes later when I got home 1 tbl PB
Meal 4 was a zero carb 40 gram pre workout shake, then at 3:30 a N/O pre w/o booster and a 30 gram protein shot.
45 minutes at the East side 24 hr and then the rest at Metro 24 hr,
hit a Blistering total of 40 sets on Chest today, each set of the first 28 was in an 8 to 12 range at 70 to 75% of max ( to totally burn the Chest), the final 12 sets were burnout sets of Incline Flys and High and mid Cable Crossovers. Pumped up like a Christmas tree today.
Meal 5 post Training a large plate of Romaine and Spinach with 12 oz's of Turkey Carnitas from Sprouts Deli, and a whey protein shake with Almond milk.
Meal 6 pre bed will be 2 tbl pb with 1/s cup cottage cheese
charlievanriper
05-20-10, 9:56 am
This is my actual Training Session Yesterday.
THIS IS BRUTAL INSANITY!!!!!!!!!!!!!!!!!!!!!!!
Flat Bench 225x8,225x8,225x7,225x6
Incline BB Bench 155x12, 185x8,185x8,185x6
HS Incline 3ppsx8, 2p+25psx12, 2p+25psx12, 2ppsx12
DB Incline Presses 70x10,70x8,70x8,70x6
DB incline Flys 45x12,45x12,45x12,45x12
Then left the East side Club and went to the Metro Club.
After another NO prew/o and a Protien Shot
DB Incline 70 degree bench 80x6, 80x6, 80x4
DB Incine Flys 70 degree bench 45x12,45x12,45x10
DB Incline 30 degree bench 70x10, 75x10,80x8
DB Incline Flys 30 degree bench 40x15, 40x13,40x10
HS super incline 1ppsx22, 1p+10psx16, 1p+10x8
Freemotion High Crossovers 22.5x27, 22.5x20,22.5x17
Freemotion low Crossovers 22.5x20,22.5x16,22.5x12
Freemotion mid Crossovers 22.5x20, 22.5x16,22.5x10
Pec Deck 1 set to fail 140x9 (paused 30 seconds) 6 more ( paused 30 seconds) did 4 more
Total and complete muscle exhaustion ( even after resting a couple minutes I could not pull my hands together on the Pec Deck at 100 lbs lol) I was done.
C.Coronato
05-20-10, 10:38 am
Thanks brother, glad to hear all the hard work is paying off. Hows everything outside of training going for ya my man?
Firedrake
05-20-10, 1:36 pm
Solid work, Charlie -- but then, I expect that of you. You're a volume freak!
Mr. Dead
05-20-10, 1:40 pm
What the heck is going on, in here...???!!!
charlievanriper
05-20-10, 2:13 pm
What the heck is going on, in here...???!!!
lol The title was spurred by KISS lol the other day I could not get them or the song Doctor Love out of my head so henceforth its The Doctor lol.
TTL Training really is my life lol, I know thier should be balance but life is good. Crystals Training is comming along, she has found a hardcore girlfriend to train with and is getting pushed hard. Mom is healthy and still driving me nuts, Landscaping on the house is almost done and the new patio is great ( we will be smoking a couple slabs of Ribs for labor day, but really everything is arranged around my Training. I am putting the OCB show on hold ( dont think money issues are going to be resolved in time) so the next option is the NPC in November, still need to find someone to help me come up with and help me choreograph a posing routine. So I am going to make this a run just as if I was going to do the August OCB and that way I can get contest ready do pics and have a suit made to fit properly, then I'll be on track to do the NPC in November.
Jimbo was it your birthday yesterday, if it was sorry I missed it ( its the start of a great year for you, be careful dont overdo your training, keep it solid bro and be careful, train hard but know your limits your looking good.
My buddy Tracy is heading to PA for the Nationals this summer so he is busting out the sets hard, He will be competing at Bantam weight. Hoping he kicks some Arse lol.
Other than that everything out here is great.
charlievanriper
05-20-10, 3:20 pm
Today so far what my day looks like.
Coffee shake with 49 gr whey and the normal start the day supps then heading off to 24 hr Metro Elliptical work then a little time inthe steam room.
1 hr on the Elliptical. Pre Cardio did some blood pumpers since Chest was yesterday I did 1 set 155×25 Bench Press
135×20 Incline Press
75×12 Pull overs
85×10 pullovers
Then moved a total of 35 plates to the other side of the Gym ( long story, got pissed at guys leaving fully loaded bars and the leg Press and squat machine loaded up with 45’s so I pulled every one of the 45’s to the other side of the gym away from the Squat racks and power cages). Extra strength work lol.
Then after the Elliptical I did 3 sets of leg extensions
195×10 // 205×8 // 235×6
3 Sets of Seated Leg Curls
135×12 // 155×8 // 155×8
Got into the Steam room for 20 minutes
Meal 2- 1 small beef patty, 4 eggs 1 egg white with Jalapeno’s and Chedder cheese.
Meal 3 - Prepping for now will be a small dinner salad with Tuna, 1 tbl PB and 30 gr of Whey with Almond Milk.
Then later today I’ll do some lighter Leg work and will post that after then late afternoon my second Cardio session will be a Hike up the Mtn.
charlievanriper
05-21-10, 10:08 am
Pretty much same today as yesterday, Meal 1 - my Coffee Shake An hr on the Elliptical some time in the Pool and Steam room then home for my Meal 2 - shit load of eggs and then back to the gym for some upper and mid back work ( got low back yesterday with Legs), and some Brutal Shoulder work.
SportPharma Rep
05-21-10, 10:46 am
Damn Charlie, you're really tearing it up in here! That's funny you moved the 45s away from the squat rack to teach those guys a lesson. That's one of the basic lessons of the gym--put away your weights after you use them!
charlievanriper
05-21-10, 11:07 am
This is to fill in since monday my diet.
Monday
7:30 am -4 whole eggs w/ feta cheese, 35 g Whey protien, 1 tbl PB.
10:30 A protein shake with 50 gr Whey and 1 cup almond milk, a tablespoon of Olive oil.
1:00 Followed that up with a burger patty and a chicken tender with 1 tablespoon of PB
2:30 The same as my 10:30 meal except with 1 tablespoon of PB. prew/o shake
5:30 post w/o 3 grilled chicken tenders a small dinner salad with no veggies olive oil vinegar and lemon juice. 50g Whey and water, PB olive oil glutamine beta alinine.
Last meal of the day was cottage cheese and PB lol
Tuesday
Meal 1- 6:00 - Coffee shake w/ 40 gr Whey, 4 oz Almond Milk, 1 tbl PB, honey, carnitine, arginine, 1 tbl Olive Oil, 1 cap of Trib.
Meal 2- 9:30 - 5 Egg whites 1 whole Egg, feta Cheese, 1 tbl PB.
Meal 3 - 1:00 will be pre/w/o meal - Tilapia, a small dinner salad w/ Parmisan cheese ( no Veggies) 2 tbl PB.
Meal 4 -4:30 Whey Protein shake 40 gr w/ Almond Milk, PB, Glutamine, Beta Alinine, BCAA's, 1 tbl Olive Oil
Meal 5 7:30 small Dinner Salad w/ Tuna oil and vinegar dressing
Meal 6 10 pm cottage cheese and PB
Wensnday
Meal 1- 6 am coffee shake w/ 40 g Whey, 5g Carnitine, 5 g Beta Alinine, 1 tbl Honey, 32 oz Almond milk. 3 whole Eggs 1 Egg White sprinkled with chedder cheese and salsa.
meal 2 - 50 gram shake with 10 Almonds
Meal 3 - 2 4 oz Burger patties ( no bun) on a plate of lettuce with mustard and jalapenos.
Meal 4 was a zero carb 40 gram pre workout shake, 30 minutes later at 3:30 a zero Carb N/O pre w/o booster and a 30 gram protein shot.
Meal 5 post Training a large plate of Romaine and Spinach with 12 oz's of Turkey Carnitas from Sprouts Deli, and a whey protein shake with Almond milk.
Meal 6 pre bed will be 2 tbl pb with 1/s cup cottage cheese
Thursday -
Meal 1 - Coffee shake with 49 gr whey and the normal start the day supp
Meal 2- was 1 small beef patty, 4 eggs 1 egg white with Jalapeno's and Chedder cheese
meal 3 will be a small dinner salad with Tuna, 1 tbl PB and 30 gr of Whey with Almond Milk
Meal 4 - 10 Almonds and 2 boiled eggs
Meal 5 - Ground Sirloin Patty and salad w/ a whey shake of water and 30 gr Whey
Meal 6 - like always cottage cheese only this time.
Friday so far my normal coffee shake and pre cardio supps
-
charlievanriper
05-21-10, 11:09 am
Damn Charlie, you're really tearing it up in here! That's funny you moved the 45s away from the squat rack to teach those guys a lesson. That's one of the basic lessons of the gym--put away your weights after you use them!
Thx bro, lol ya that got a few guys goats lol. I'm just heading up to do some work on the Elliptical and I am tempted this time if its like it was yesterday to not only move the 45's but also clean out the 35's make them do thier big lifts with 25 lb plates lol.
charlievanriper
05-21-10, 3:57 pm
Well went in for morning Cardio work and by God the gym was clean did not have to react at all lol. The gym was semi busy everyone was at thier best behavior it was amazing but really funny. Bars were all cleaned off, DB's in the racks, Plates out away wow I guess Somebody listened lol.
Sad part management told me Corporate would not agree to my Idea!!
Well anyway another day in my life!!
Today more of the same strict diet, and Cardio this morning.
Warmup 1 set 80 pushups
1 set Hack squats for 20 reps then
35 minutes HIT on the Elliptical
1 set Barbell upright rows x15
1 set Standing barbell curls x15
35 minutes manual Elliptical
1 set neutral grip pullupsx15
1 set Hack Squats x15 reps
1 set wide grip Pullups x10
Meal 1 Coffee Shake and wakeup supps
Meal 2 Amino power drink w/ a Protein shot
Meal 3 rare 6 oz petite sirloin and a small dinner salad
Pool and steam room time then home to a Now its a nap then 2 hrs and a Pre training shake then Pre w/o's and back to the gym for Some Upper and Mid Back work and Shoulders.
Firedrake
05-21-10, 8:14 pm
Looking good, as always, Charlie, as I said on fb. Teaching 'gym etiquette' can be a real pain, but you perservere. One of my facebook buddies, Steve Poynter, had a 45-lb. plate fall on his foot because someone didn't put it all the way back on the weight tree -- good idea, bad execution.
charlievanriper
05-22-10, 12:07 am
hit the gym for the second time at 3:30 pm after my Pre- workout drink, and N1T and my other supps, then a Carb free intra drink with beta Alinine, BCAA's, more Arginine, Vit c powder, and Glutamine, Creatine.
Started with Hanging Leg raises 4 sets 25,25,25,20
Cable Crunches stackx25, stackx25
Pullups 3 sets 10,10,10
DB Lateral Raises ( slow constant tension ) 25x12, 25x12, 25x12, 25x12,
Pullups 2 more sets 10,10
SS#1 - Military Presses 185x2, 165x6, 160x6, 155x8, 135x12
SS#2 - BB Rows 135x12, 185x10, 205x6
Cable Pulldowns 180x10, 190x8, 205x8, 225x6, Forced Neg 285x4
Machine overhead press 100x12, 120x10, 150x4, 150x3+4 FR
SS#1 - Low Cable Row 210x6, 205x8, 225x5
SS#2 - SM Upright Rows 75x15, 95x12, 115x10
Barbell Shrugs 225x15, 225x12, 225x12
DB Rear Fly's 25x12, 25x12, 25x12, 30x10
SS#1 - Wrist Roller 2 times, 1.5 times, 1 time with 10 lbs
SS#2 - DB Front Raises 30x12, 32.5x10, 35x10, 40x8
Cable Crunches 25xstack, 20xstack
Finished with a 30 gram priotien shot.
Came home 4 whole Eggs with cheese 1 chicken tender 2 tbl organic Mayo.
Firedrake
05-22-10, 12:48 am
[sigh] some of us don't have TIME to get to the gym twice in one day, Charlie . . .
Nice work!
charlievanriper
05-22-10, 12:53 am
[sigh] some of us don't have TIME to get to the gym twice in one day, Charlie . . .
Nice work!
Ya I know, but I have to do it. It is after all my single minded focus right now, although I wish I was busy with clients ( and it seems I am always helping someone to do better) I need to focus on my Physique for that will build my reputation and bring about other opportunities for me and my family. Anyway twice so far, for the next 4 weeks I am going to be pushing the physical limits of my endurance, stamina and phyisical abilities by hitting 3 sessions per day ( on training days and 1 cardio session on my off days) or until my body fails me ( at least then I will no my limits lol.
charlievanriper
05-22-10, 5:12 am
10:30 pm 3rd visit to the gym today my second Cardio session
1 set of pullups slow for 8 reps
1 set of Pullups for 6 reps
Pumped the Medial delts with
2 sets 35x10
rear delts with
2 sets 30x10
35 minutes Elliptical (could not do anymore)
followed by SM seated Presses
1 set 95x15
1 set 115x12
and home by 1:30 am spent time relaxing in the sauna for 20 minutes then the pool for a little bit.
2 tbl PB N1T, CLA, and 2 BCAA caps
good night all!!!!!!!!!!
charlievanriper
05-22-10, 3:43 pm
Man I woke up this morning Pumped thru the roof, and rock hard. Woke up late and for me real late lol, slept in till 10:30 then had a scoop of PB and did 30 minutes again on the Elliptical. 6 eggs with mozzarella and chedder with jalapenos for my 1st real meal today. I was feeling pretty light headed until lunch when we went to Fajhitas for lunch ( corn tortillas and peppers ect so I had some Carbs today, I will figuer out the total grams later. I will be getting about 130 to 200 grams today, then Sunday I restart with a strong and strict Keto till next Sunday when I am going to do a 12 hr Carb load.
charlievanriper
05-23-10, 7:45 pm
Sunday we restart with
Coffee shake Then hit the Elliptical for 30 minutes, came home did
Meal 2 - 5 whole eggs with jalapenos and Mozzarella cheese salsa on top with lemon water.
Meal 3 Cheese stick, 1 stick Celery with 2 tbl Pb
Meal 4 Crystal made Chicken salad with grilled chicken breasts ( chopped) Organic mayonaise, and chopped celery ( I had 1 cup, equivalent to 6oz chicken and 2 tbl mayo).
Meal 4 I am getting ready a Whey shake with Coconut milk, 1 tbl - PB 45 gr protein, 13 gr fat , 1 gram carbs
Meal 5 is going to be Tilapia with a mayo sauce and a small spinach and romaine salad ( again no veggies)
Meal 6 this depends on total Calories that I need.
charlievanriper
05-24-10, 11:25 pm
I quess this is my version of a short & Light Arm Day!Share
Today at 8:13pm | Edit Note | Delete
5 Supersets to get the intensity up, shorten the Session and Push my limits.
meal - 1 coffee shake w/ l-carnitine, arginine, with 24 gr whey 4 oz coconut milk and a Tribulus Tab.30 min
4 whole eggs over easy w/ jalapenos and 12 gr chedder & 12 gr feta cheese. 24 oz water w/ fresh squeezed lemon. CLA and BCAA tabs, MultiV, lipodrene, 7 keto, Fish oil
45 min on the Elliptical
Meal 2 -3 whole eggs ...over easy with a ground beef patty 4 oz 24 oz lemon water. 2 BCAA tabs and a CLA cap
Meal 3 - Lunch Low Carb style Culvers Double Burger with Bacon and swiss & mayo ( no tomato only hot peppers and romaine lettuce, no bun) unsweetened Green tea. CLA, 2 BCAA, Fish oil, Lipodrene, and 1 Tribulus cap,
pre training shake with Beta Alinine, Arginine, Vitamin C, 1 scoop Whey Protein, 4 oz coconut milk and 1 tbl PB. 1-7 Keto cap.
pre w/o NO drink with 2 N1T caps
Training Arms ( wqas supposed to be short and light since my elbows seemed sore this morning)
so much for that idea lol.
Arms today were all Supersets to speed things up and shoot the intensity up.
started 5:00 pm ended 6:20 pm ( intense )
SS# 1 - Standing DB Curl 40x12, 42.5x12, 45x10
SS# 1 - Weighted Dips 45platex15 x 3 sets
SS# 2 - Preacher1 arm DB Curls 40x12, 40x12, 40x10
SS# 2 - Triceps cable pressdowns w/ short bar 90x15, 90x12, 90x12
SS#3 - Barbell close grip concentration curl seated 95x6, 95x6, 95x5
SS#3 - Standing Overhead extensions (EZ bar) 95x15, 95x12, 95x10
SS#4 - single arm reverse pressdown 60x12, 60x12, 70x10
SS#4 - Standing Cable 1 arm curls 60x12, 60x10, 60x10
Finished with 2 sets Smith Machine CGP's 135x15, 135x10 and
wrist roller work 3 sets with a 10lb plate. The arms look like Popeye arms now lol.
post w/o meal Chicken sausage and sauerkraut with my jalapeno and mayo dressing.
charlievanriper
05-25-10, 4:01 pm
Man my triceps are throbbing today, Biceps feel tight but good. Dam glad its a Leg day today lol.
Well the day so far.
Meal 1- woke up got Crystals BK and Lunch made and got her off for her day.
got a coffee shake ( no honey or any sweeteners ) 2 0z Coconut milk, 8 0z Coffee, 48 grams Whey, 5 gr Arginine, 5 gr A- Carnitine, 1 Trib, 1 CLA, 2 BCAA's.
Meal 2- 3 whole eggs with 3 egg whites over easy) piled with a chopped Jalapeno and 24 gr Feta Cheese and sprinkled with chedder cheese, 3 imported Olives and 2 tbl of my Mayo & mustard Jalapeno dressing, serving of Multi V, 1 fish oil, 2 lipodrene, 24 oz water with fresh lemon.
Meal 3- 10 Almonds
Meal 4- Will be at 1:30 - tuna Salad with romaine and 2 tbl Mayo
Meal 5 - will be pre training Drink and Supps
Training today Legs
C.Coronato
05-25-10, 4:05 pm
Lots of good food in here, that i am quite jealous of. Keep it up brother!
charlievanriper
05-25-10, 4:06 pm
Lots of good food in here, that i am quite jealous of. Keep it up brother!
Thx TTL, these SS are murder so I have to at least eat well lol.
charlievanriper
05-25-10, 5:53 pm
Well I will be resting today, Just got news I have an injury to my coxxyl ( basically the diagnosis was a contusion of the coxxyl) this happened last week on legs when I mentioned I had a pain while trying to hit 365 on SM Box Squats ( I had felt something move when I lifted the bar up off the pins). So it looks like a couple more days without any heavy leg work.
I am thinking rest and Ice today and some emt stimulation then tomorrow hit some exts and leg curls and maybe some Hacks will not hurt, but no Squats or any deadlifting moves for a while. I hope this is starting to heal and will not take any extensive time. I want to get back to doing leg work!!!
By the way the Tuna salad was excellent, I made a Spicy and Tangy Mayo Dressing with 1 cup Mayo and 3 whole Jalapeno's, the juice of 1 squeezed lemon, 3 tbl Sour cream with a mix of 2 tbl Grey poupon and 1 tbl spicy brown mustard, and 3 garlic cloves, and 1/4 onion in my Ninja blender, Poured 3 tbl over the Tuna and WOW what a bight, the perfect spicy dressing for Tuna or any kind of Fish. You guys have to try this, I wrote the recipe down as close as I could.
charlievanriper
05-26-10, 12:03 am
No real weight work today. did 35 minutes on the Elliptical then some full body pump up work, 2 sets 135x12 Military press, 2 sets of 30 reps Bodyweight dips, 2 sets Seated Calf raises 4 plates x 10, 4 plates x8, Back on the Elliptical for 25 minutes. Nothing to put strain on my Hips.
Meal 5 ended up a Protien Shake with water.
then the gym
Meal 6 - 8 oz Chicken on a bed of Romaine and Spinach with Feta cheese and oil and vinegar
meal 7 - before bed will be 1 stick of cheese and 1 tbl Pb
charlievanriper
05-26-10, 1:32 am
Well just figured my Macros and I am pretty close, maybe a little high on Protein and a little low on Fats, but here are my daily needs. 160.16 lean muscle mass, We go 80% of Daily Maintanance cals and the numbers below are my needs for this run on KETO. 5 % Fat /35% Protein /60 % Fats.
192 grams Protein or 32 grams per meal 768 calories per day.
142 grams of fat per day or 24 grams fat per meal 216 fat calories per day.
Since doing these numbers I will make the needed adjustments to my meal plan in the morning.
Currently down to 12% and dropping.
charlievanriper
05-26-10, 10:53 am
Wensday 05/26/2010 had a good nights rest and got up at 5:00
Meal 1 5:30 am - Coffee and water with 36 grams Protein, 5 gr Agrinine, 5 gr Beta Alinine, 2 tbl PB. 1Tbl Mayo ( fromn a spoon not in the shake, for added fat) 1 trib cap, 1 lipodrene, Now I am off for my morning Cardio 1 hr.
Then home for Meal 2 - going to try to push to 9:30 am for Meal 2 ( trying to extend the time between meals a little, just to the point I start to feel it).
charlievanriper
05-26-10, 2:07 pm
Wensday 05/26/2010 morning Cardio and Meal 2
Got back from 45 min intense Elliptical and just finished Meal 2 today - 3whole eggs with feta cheese and my Jalapeno Mayo with an 8 oz Petite Sirloin 1 serving CLA,Fish Oil, 7 Keto, 2 BCAA tabs, and a serving of MultiV with 1 Psyillium husk cap and a 24 oz glass of unsweeted green tea.
As of this week I'm up 4 lbs lean muscle since last the January measurements. 160.5 vs 155.5 lbs
charlievanriper
05-26-10, 6:10 pm
Wensday 05/26/2010 morning Cardio and Meal
As of this week I'm up 4 lbs lean muscle since last the January measurements. 160.5 vs 155.5 lbs
Recap:
Totals this morning 3 miles 400 calories, 5 large buckets of sweat lol.
did not have the Jalapeno Mayo this morning.
So far today the nutrition totals are 910 cals 85 gr protein 45 gr fat.
Meal 3 - 2 tbl PB, Salad with grilled salmon with my Jalapeno Mayo dressing, CLA and Fish caps. 575 cals 46 gr Fat 31 gr Protein
Well this sucks I need to do some more work onthe diet. I need to keep within these macros but keep the calories around 350 per meal. 500 on these early meals is still to much at a sitting. Although I know the Macros will be pretty close by the end of the day, it would be better to get a little more balance.
3 more meals to go and this is what I have left for 3
meals:
565 more calories all day
76 grams Protein
51 grams fat
17 grams per meal
26 grams Protein
charlievanriper
05-27-10, 12:04 am
Meal 4 - Pre w/o 24 grams Protein w/ water and 1 tbl Olive oil.
Pre w/o supps an pre w/o power drink water M-5 with 5 grams additional Creatine, 5 grams Additional Beta Alinine, N1T, 5 grams additional Arginine, 1 serving BCAA max
Training session w/ intra drink water 10 grams Creatine, 5 gram Arginine, 10 grams Beta Alinine, 1 serving BCAA max mid w/o.
Training Back -
Pullups 10,10,10, 8,6
Wide grip cable pulldown 195x10,185x10, 165x10, 150x12
Close grip Cable pulldowns 225x8, 195x6, 165x5, 150x12
Barbell Rows 135x15, 155x12, 185x7, 185x4
Cable Low Rows 225x8, 225x8, 225x8, 240x4, 300x2
Cable High Rows 180x15, 190x10, 225x6, 225x4
Kneeling single arm cable pulldown 3 sets x12 @80lbs
HS ISO Row w/1 arm 115 ps x12, w/ms 115ps x10
Tried Hypers first set 15 bodywt and felt stinging soreness so I stopped.
Jaccuzi then Sauna and home!!
Post w/o Meal 5 - Baked Tilapia with my Jalapeno mayo on a bed of Romaine lettuce, protein shake w/ water and 25 grams Whey, 1tbl olive oil, 10 gr Glutamine, 5 gr beta alinine.
second serving of MultiV, another serving BCAA max,CLA, Fish oil, Fiber blend.
Protein- 45 gr, Fat - 31.5 gr, Calories 443
Balance for my last meal - 122 cals 31 gr pro 19.5gr fat
Animal Rep
05-27-10, 11:20 am
At 51, you are someone people should look up to. Your regimented out look is serious. Congrats.
charlievanriper
05-27-10, 11:26 am
Thx my man, where you been I have not heard from you in ages.
Thx for stopping by today.
Later I am going to post new Macros ( no big changes) I'm just not happy with the Protein levels ( I think I am going to go from 192 to 178 ) and drop fat to 138
charlievanriper
05-27-10, 12:53 pm
I AM FOCUSED & DRIVEN BY FORCES BEYOND MY CONTROL TO TRAIN TRAIN TRAIN. TO PURSUE WITH SINGLE MINDED DETERMINATION A FAR AWAY GOAL TO OWN THE WORLD!!!!!!!!!!!!!!!!!!!!!!!!
BK Meal 1-475 Calories, 38.5 gr Fat, 28 gr Protein
1 tbl Olive Oil, 4 Eggs, 1 oz Feta Cheese
1 CLA,1 Fish Oil, 1- 7 Keto, 2- BCAA tabs, and a serving of MultiV with 1 Psyillium husk cap and a 24 oz glass of Lemon water.
Meal 2- Calories 307, Protein 32 gr, Fat 20
Water, 24 gr whey protein, 5 gr Beta Alinine, 5 gr Arginine, 5 gr Creatine, 1 CLA, 1 serving BCaa Max, 1 Lipodrene, 1 tbl olive oil, 1 stick low fat cheese
Heading out to pick up some parts I ordered for the Truck, then I’ll stop by the gym for 30 minutes on the Elliptical. Then home for Meal 3 a Ground Sirloin Patty with Asparagus.
Then a pre w/o drink and off to hit Chest & Shoulders around 2 pm. I’ll bet numbers will wane do to Carb depletion, but I’ll make it a good one anyway!!!!!!!!!!
TALK SOON!!!
charlievanriper
05-27-10, 4:32 pm
Just got back from Cardio ( ya late, but I got it in lol) 2.5 miles 375 calories, 35 minutes.
Meal 3 – Sirloin Patty 330 cals, 28 gr Protein, Fat 23, Asparagus 1 serving Not included in macros, 1- 7 keto, 1 CLA, 1 Fish oil, 1 serving BCAA Max, 1 Lipodrene,
Resting for 1.5 hrs before I start prepping for Chest & Shoulders....
charlievanriper
05-28-10, 12:14 am
Meal 4 - Pre w/o 45 minutes – 2:45 – 2 tbl PB 200 calories, 14 grams fat, 9 gr Protein
738 Calories left
81 gr Protein left
42.5 gr Fat left
Pre/ w/o drink- 30 minutes
Intra w/o drink – during
Training Session: Vary weak today due to carb depletion and calorie reduction.
Flat Barbell Press 135x15, 205x12, 215x8, 225x8
Standing Military Press 135x10, 115x10, 105x15
Behind the neck burnouts bar x 30, bar x 27
DB Inclines 70x7, 65x8, 60x0, 55x7
Machine ISO Shoulder Press 135x5, 100x8, 80x10
Guillotine Presses 135x10, 135x12, 135x12.
Front Raises 30x12, 32.5x12, 35x10, 40x8
Incline Barbell Press 135x11, 125x9
Barbell Front Raises bar x 15, 65x10
DB Flat Press 55x13, 65x11, 70x7
Free-motion Crossovers Mid 22.5x20, 25x13
Free-Motion Crossovers High 22.5x16, 25x10
PEC Deck Fly’s 120x8, 120x6
DB incline Press burns 45x18, 40x23
Much lower volume than normal, but I was cooked.
Tomorrow will be Rear Delts, medial Delts, and Traps.
Meal 5-post Training - Dinner salad w/ Oil and Vinegar & feta Cheese, Tilapia,
388 cals, 30 gr fat, 28 gr Protein
350 Calories left
53 gr Protein left
12.5 gr Fat left
Meal 6 – will be a 48 gr whey shake w/ Olive Oil.
Calories 348, Protein 48 gr, Fat 17 gr
2 Calories left
5 g r Protein left
4.5gr over Fat
Supplements are as I always do.
Chest and Shoulders was hard as Hell today, 5th day on KETO and with total Carb depletion and the Calorie Reduction Strength and energy is at a Low, but I am hanging in thier. 9 days to go before my first Carb load and Insulin Spike!
charlievanriper
05-28-10, 9:40 am
Fasted Cardio for 45 minutes ( elliptical ) nothing but 1 serving BCAA Maz and CLA
Having my morning Coffee Shake now. with 2 caps lipodrene, bcaa, Tribulus,
Afternoon will be traps and rear delts.
charlievanriper
05-28-10, 1:14 pm
Fasted Cardio for 45 minutes ( elliptical ) nothing but 1 serving BCAA Maz and CLA
Having my morning Coffee Shake now. with 2 caps lipodrene, bcaa, Tribulus,
Afternoon will be traps and rear delts.
Actual morning adjustments:
1 serving BCAA Maz and CLA, 2 caps of lipodrene but did not have the others or the shake.
6 lb loss and a 3% bodyfat change so far !!
Well other than minor changes Diet today will be exactly what I did yesterday.
Those changes are as follows.
Meal 1 - Pre Cardio 1 tbl PB
Calories 100 / protein 5 / Fat 7
Meal 2 - BK
4 Egg Whites: 2 Whole Eggs:3 oz Tuna
½ tbl Butter: 1/2 Tbl Olive Oil
Totals BK – Calories – 354 / / Protein - 35 / Fat – 23.
Meal 3 - Lunch will be 2 Tilapia filets and fresh raw Brocolli with 1tbl organic unsalted Butter.
everything else will be exact as yesterday.
W/ will be Rear Delts and Traps.
charlievanriper
05-28-10, 11:47 pm
Rear,Medial Delts and Traps
Lowered overall Calories today by 150 Calories just for today and maybe tomorrow then back to 2050.
178, 138 these numbers stayed the same.
Pre Cardio 1 tbl PB
Calories 100 / protein 5 / Fat 7
Then Elliptical
BK
4 Egg Whites: 2 Whole Eggs:3 oz Tuna
½ tbl Butter: 1/2 Tbl Olive Oil
Totals BK – Calories – 354 - Protein – 35 - Fat – 23.
Lunch will be 2 Tilapia filets w/ 1 tbl Mayo and fresh raw Brocolli with 1tbl organic unsalted Butter.
2 tbl PB PB, I stick of cheese
273 calories, 17 Protein, 18 Fat
Training Session: Traps, Medial and Rear Delts
Barbell Shrugs 225×15, 315×12, 325×10, 365×6, 405×4
Rear Delts ( reverse Pec dek) Supinated grip 120×20, 120×20 // Neutral Grip 120×18, 120×18
Dumbbell Bent Raises 22.5×15, 25×15, 27.5×12, 30×12
Medial Delt machine 75×15, 80×15, 95×15, 110×12
Lying rear Delt DB Raises ( from floor) 12.5×15, 12.5×13, 15×10, 15×8
Close Grip Barbell Shrugs 135×25, 185×20, 205×15, 225×10
Side Cable Raises 40×10, 40×10,40×8,40×8
DB Shrugs 115×8, 110×8, 100×10, 90×13, 2 sets of 50×25 for burns
Smith Machine upright row 95×10, 75×12
Standing DB upright Row 45×8, 40×8, 37.5×10, 35×12
DB side Laterals 15×12, 17.5×12, 20×12, 22.5×12, 25×8, 27.5×6 No rest non stop Cooked and Fried
and still did 2 finishing sets standing cable bar raises w/ close inside grip: 40×15, 40×10
Post training Shake 48 gr Whey ISO with supps for recovery
Post training meal Dinner salad with Oil & mayo dressing, 3 Chicken tenders
330 Cals, 24 Fat, 28 Pro
2 Tbl PB 200 calories, 9 Protein, 14 Fat
Calories left 7
Pro over 10
Fats left 20.5
a serving of BCAA’s ( sportpharma) every 2.5 hrs ( doubled the servings during training session)
charlievanriper
05-29-10, 12:24 am
last year I decided to go on a Bulk ( some of you remember, from my other Journal which I closed) I had started at 185 with a 34 inch waist measurement. 4 months later after what turned out to be a dirty bulk I had hit 205 ( now dont get me wrong that was cool as I have never been over 200) but I ended up with a 37 inch Abdominal measurement with the calipers over 20. This pissed me off and I went on a mission to get back or below ( actually at the time I set my goal to get back to a 34 in measurement with Caliper readings under 15. Yesterdays measurements gave me a happy slap, caliper measurement reading of 11.5
and a waist tape measurement of 33.25 below the goal I had set granted I am back to a weight lower than when I started 180 , but I am 4.5 lbs of Lean Muscle heavier ( which is really what we all want right!
Well heading into week 2 on KETO so lets hope we see some more good and steady body fat loss. I guess all the science arguments and technique arguments really are just opinion since Proof Is In The Personal Results and I am no where near finished.
charlievanriper
05-29-10, 12:53 pm
Yesterday was brutal, my traps and rear delts are so sore and swole today. Christ I love it,I love growth. Well today I am preparing my Rub and sauce for my Peacan Smoked Ribs and my Texas Homestlye Smoked Brisket, to bad TTL and Chris have your Contests going, Jim is preping I would have loved to have you guys over to Arizona for some good ol fashioned Southwest Barbecue, Some of my famous Mint Lemonade. Well anyway I am cooking for 2 days for some friends and family and the only thing I get is RIBS and LOTS of BRISKET ( but I'm a Carnivor so hey Meats cool, the girls and non bodybuilders can have to Carbs lol)
Cardio and some cool but intense Ab work later today.
charlievanriper
05-29-10, 4:47 pm
Day 7 Saturday 5/29/2010- I will edit this as the day progresses.
Protein 178
Fat 138
Meal 1 – Coffee Shake 48 gr Whey 1 tbl Olive Oil Water, Acetly L Carnitine
Re dug and leveled the foundation trench for my raised garden bed.
Meal 2 – 4 whole Eggs and 2 egg whites 1 oz chedder cheese, jalapenos and garlic. 1/4 tbl butter/ 1/4 tbl Olive Oil.
Calories left 1115
Pro over 94.5
Fats left 84.5
Pulled out my Chop saw and cut 48 pieces of rebar for the block wall of my garden bed. Nice bit of work for a hot summer day!
Meal 3 - Tilapia filet, 1 oz Feta Cheese, 1.5 Tbl Mayo
338 cals, 26 pro, 24 fat
Calories left 777
Pro left 68.5
Fats left 60.5
Heading out to the Firewood guy to buy some Mesquite and Pecan wood to smoke my Ribs and Brisket all day tomorrow. Getting ready for a lot of great food on Memoral day! ( lol all I get out of it though is meat, Oh well I’m a Carnivor anyways lol).
Then Meal 4 -
Gym for ABS and Cardio
Then Meal 5 - salad ( no veggies ) with Canned Salmon
Then Meal 6 - My before bed meal
charlievanriper
05-29-10, 10:33 pm
Ya know Organic Mayo is an Awesome Diet food lol
Meal 4 - 1 tbl Mayo and a protein drink with 30 gr Whey ISO and 9 gr fat 2 carbs with 2 gr fiber so zero carbs he he. total 340 calories 30 gr Protein, 20 gr Fat.
Meal 5 - packet of Pink wild salmon in a salad w/ 1.5 tbl Jalapeno Mayo, 1 whole Egg, 1 Egg White, ½ tbl Butter
Coffee w/ ½ scoop Whey Protein
316 calories, 25 protein, 19.5 fats
Meal 6 - 1tbl Pb 100, 7 fat , 4.5 pro
1 Whole Egg
173 cal, 12 fat, 10.5 pro
Calories left over 2 Calories
Protein short 2gr Protein
Fats under 5.5 gr
And the worst and best part Dammit my Traps still hurt !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!!!!!!!!!!!!!
charlievanriper
05-30-10, 2:04 pm
3 .5 hrs so far ( heats never been over 200 degres ) Ribs are golden brown and beautiful, The whole neighborhood is permeated by the wonderful smell of Apple wood and Mesquite baby!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!! !!!!!!!!
My actual Smoker has been going since 5am and the Brisket is just god aweful Beautiful, cant wait to cut into it and see those beautiful smoke rings.
charlievanriper
05-30-10, 8:19 pm
man I just finished a huge plate of what could be my best yet RIBS baby. Food Porn pics on my Faacebook page.
charlievanriper
06-01-10, 12:19 am
Meal 3 Coffee w/ 1tbl Olive Oil, 48 gr Whey ISO, 1 sev BCAA Max, 3rd lipodrene, 11 almonds
Meal 4 1 Grilled Chicken leg quarter, 1/3 cup of walnuts, 1tbl Mayo, 1 CLA, 1 Fish OIl, 1 serv BCAA Max.
Smith Machine box Squats 6 sets starting with 145x15, 165x15, 185x15, 205x12, 225x12, 305x7
seated calf raise 225x6( 5plates), 180x8,(4 plates), 135x16(3 plates),90x25(2 plates)
Seated Leg Curl 140x15, 150x12, 160x8, finisher 130x12 slow with 2 count hold slow negs Had help the last 5 all done cooked and fried.
Did not have time or energy for a second Cardio session.
Meal 5 - 2 ribs, 1 tbl PB
Meal 6 - another chicken leg quarter, small dinner salad without veggies olive oil and vinegar dressing, 2nd serving of Multi V, cla, fish oil, bcaa max
before bed having 1 tbl PB with small handful of walnuts
WELL PISS IN A FUCKING CUP, BACK TO 40 ON MY KETO STICKS
charlievanriper
06-01-10, 1:52 pm
Meal 1-wakeup 5:00 -1 tbl PB
Meal 2-arund 8:15 -½ tbl butter, ½ tbl Olive Oil, 4 Whole Eggs, 2 Egg Whites, 1 tbl Jalapeno Mayo, and Salsa VerdeBK 491 Calories, 32 gr Protein 42 gr Fat,
Meal 3 – 10:30- 48 gr Whey, Coffee, 1 tbl PB, ½ Grapefruit
Mr. Dead
06-01-10, 1:55 pm
Okay... I'm hungry, now... *LOL*
charlievanriper
06-01-10, 3:16 pm
[QUOTE=charlievanriper;958297]
6/01/2010 Day 10
Meal 1-wakeup 5:00 -1 tbl PB
Meal 2-arund 8:15 -½ tbl butter, ½ tbl Olive Oil, 4 Whole Eggs, 2 Egg Whites, 1 tbl Jalapeno Mayo, and Salsa Verde
BK 491 Calories, 32 gr Protein 42 gr Fat,
Egg whites 17 cals, 4 prot,
Whole eggs 73 cal, 6 pro, 5 fat
Meal 3 – 10:30- 48 gr Whey, Coffee, 1 tbl PB, ½ Grapefruit
328 Cal, 52.5 Pro, 8.5 Fat
Meal 4 – 1 4oz grilled burger patty. 1 slice low fat havarti cheese
Cal 370, pro 27, fat 26
Total left for rest of the day! 861 cals, 66.5 Pro, 63 Fat
Going to shoot for 45 to 60 minutes of cardio following Weight training Arms, Afternnoon.
charlievanriper
06-02-10, 12:29 am
Keto Day 10, Under 100 grams of Carbs now for 21 days:Full Body Blast, Final
--------------------------------------------------------------------------------
6/01/2010 Day 10
Meal 4 - 48 gr ( just finished ) - Whey, Coffee, 1 tbl PB, ½ Grapefruit,
Serv BCAA Max,
328 Cal, 52.5 Pro, 7 Fat
Pre w/o 1 serv N1T, 1 sev BCAAMax, 1 CLA, pre w/o drink then Gym time.
Today was changed when I got to the gym I decided to make this a full body blast to drain any remaining Glycogen from my body!
Started with Back did a 4exercise Giant set
SS#1 -HS High Row 2ppsx15, 2pps+25×12, 2pps+25×12
SS#2 -machine Row Underhand grip 110×15, 115×15, 130×12
SS#3 -DB Pullovers 75×15, 70×12, 70×12 with static holds
SS#4 -DB Rows 55×20, 65,15, 75×8
Another Superset
SS#1 -Smith machine Box Squats 135×25,165×20, 245×15, 265×12
SS#2 -Leg Ext 45×60, 55×40, 65×30, 85×20,
SS31 -HS Super Incline 2ppsx10, 2ppsx10, 2ppsx10
SS#2 -HS Preacher Curl 60×20, 70×15, 80×12, 65×15
SS#1 -Seaed Calf Raises 3px12, 3px12, 4px8, 4px8
SS#2 -Seated Leg Curl 135×15, 150×15, 150×12, 150×10
Smith machine Incline Press 125×15, 145×15,165×5, 145×6, 135×5
DB lateral Raises 25×15, 25×15, 25×15, 25×12
SS#1 -Smith Machine CGP 125×20,135×13, 145×9,
SS#2 -Overhead Cable Curls(superman curls) 60×20, 70×15, 80×10
Hyperextensions 45xx12, 25×15
Dips I managed 1 set of 12
Half way thru this long session I took some Vanadyl Sulfate, Cortisol blockers, BCAA’s, and additional Tribulus tabs. Body was well prepared to break the 90 minute barrier. Intra workout drink was heavy with Creatine, Beta Alinine, BCAA powder, Arginine,
The amount of time spent doing weight training and the tempo I did not need Cardio today, I left drenched in sweat. I think I accomplished what I set out to do.
Meal 5 -1 Will be Tilapia with 1 tbl Jalapeno mayo, salad with feta cheese, dressing made olive oil, cider vinegar and Lemon juice
381 cal, 27 pro, 30 fat
Meal 6 - depends on how I feel my recovery needs are! I might add a couple Whole Eggs before bed?
C.Coronato
06-02-10, 9:14 am
Meal 6 - depends on how I feel my recovery needs are! I might add a couple Whole Eggs before bed?
Thats what i always did before bed. I enjoyed them for sure.
charlievanriper
06-03-10, 12:07 am
4 more days till Carb load.
06/02/2010
Wake up took some Carb Blockers, Chromium, and Cinnomon Extract.
Meal 1-5 Whole Eggs, 4 Egg Whites with Salsa Verde, 10 oz Coffee w/ Coconut Milk, MultiV, BCAA Max, 7Keto, Trib, CLA, and Fish Oil,
Pre Cardio 1/2 grapefruit, 1 lipodrene
Cardio 45 minutes Elliptical
Meal 2 - Whey shake w/ Coffee and1 tbl PB, 1 more Lipodrene, Creatine, arginine, and Beta Alinine
First Carb blocker, Chromium, Cinnomon extract.
Meal 3 - Tilapia with jalapeno mayo, 1/3 cup Almonds and Walnuts mixed and poured into a small Dinner salad with lemon juice, Cider vinegar and a little Olive Oil. 1 CLA, 1 Fsh Oil, 1 serving Sportpharma BCAA Max,
Meal 4 -Another 1/2 Grapefruit seving N1T, bcaa, CLA, Cotisol Blockers
Then hit the gym 4:15 Started with the first Giant set
Leg raises 5 sets 20 just body weight
Half Kneeling cable lifts 5 sets 20 - 50x20, 60x20, 60x20, 60x20, 60x15
Half Kneeling Chops 5 sets 20 - 50x20, 60x20, 60x20, 70x20, 70x15
Cable Crunbches 5 sets 20 -150x40, 170x25, Stackx20, 190x18, 180x15
Then a quick SS
Reverse Crunches 5 sets 20 just body weight
Frog Kicks 5 sets of 20 just body weight
Then after a 5 minute tear filled rest
Another giant set
Free motion High Chops 4 sets of 20 and 10 - 35x20, 45x20, 50x20, 80x10
Free motion Mid Chops 4 sets of 20 and 10 - 35x20, 45x20, 50x20, 80x10
Free motion Low Chops 4 sets of 20 and 10 - 35x20, 45x20, 50x20, 80x10
Had a 30 gram zero carb shake.
Then finished with some Isolation Lat work - 80x25, 100x20, 120x15, 140x8, stackx6
Mid Cable Row(w/3 count static hold) 3 sets to fail - 75x50, 75x30, 75x25
1 Arm Cable Pulldown
Only managed to hit 25 minutes after on Elliptical I was so out of it,people were starting to ask if I was alright lol. Totally drained.
Post training Meal
Meal 5 - 6 oz Salmon with small salad ( no veggies ) with a mix of Mayo, lemon juice, and Olive oil
Meal 6- 1 hr before bed 4 egg Whites and 2 tbl PB.
estimated Calorie expenditure for these 3 sessions 400 in the morning, at least 400 Training, and 266 post Training. Not to bad
charlievanriper
06-03-10, 4:06 pm
overslept today, was completely drained, got up 9am so I am late with all my meals.
Heading for coffee then Meal 1. I'll check back in later. 2 hrs yesterday doing Ab Circuits and I slept like a Tomb.
Meal 1-9: am 4 Whole Eggs, 4 Egg Whites with Salsa Verde, 12 oz Coffee w/ 1 oz Coconut Milk, MultiV, BCAA Max, 7Keto, Trib, CLA, and Fish Oil, extra Calcium, Chromium.
Just took a Lipodrene, and a Psyllium Husk Tab
now going to go work on my Evaporated Cooler for a bit
Meal 2 11:30 am- Grapefruit. 50 gr protien shake, coffee w/ 1 tbl PB (need to adapt my meals to my getting up late. Crap at this rate dinner meal 5 is gonna come around 7:30 pm, this is gonna be hard to make my Macros work.
1:30 is gonna be meal 4, I might catch this up today although I miss my morning cardio
Well I posted a new current pic at my Facebook Page its pretty sweet, cant wait to break 10% then 8% then 6% I am going to be one Shredded boy!!!!!!! HA HA whether I motivate or inspire you or not Success is my motivator Success is my judge my justifier, and my only concience. Learn from those that do or be dammed to follow those that fail!!!!!!!!!!!!!!!
charlievanriper
06-03-10, 6:20 pm
HA HA whether I motivate or inspire you or not Success is my motivator Success is my judge my justifier, and my only concience. Learn from those that do or be dammed to follow those that fail!!!!!!!!!!!!!!!
DREAMS ARE ONLY VISIONS UNFULFILLED, WHEN FULFILLED IT IS DESTINY!!!!!
About to break 10% the pic: FaceBookPhoto's :http://www.facebook.com/photo.php?pid=30761744&id=1115857588
Victory and success are my trophy and Glory, I am now A Feared Beast of the Jungle, King of all I see, ruler over the weak and lost, Champion to those willing to Dream!!!!!!!!!!
DESTINY HAS CALLED THE SHOTS, HAS GIVEN ME THE OPPORTUNITY AND SOON I WILL TAKE MY PLACE AMONG THE GREATEST OF THE NATURAL CHAMPIONS. DESTINY HAS CALLED AND I HAVE ANSWERED,
WHAT ABOUT YOU????????????????????????
charlievanriper
06-04-10, 12:30 am
Final days Log.
Overslept today, was completely drained, got up 9am so I am late with all my meals.
Heading for coffee then Meal 1. I'll check back in later. 2 hrs yesterday doing Ab Circuits and I slept like a Tomb.
Meal 1-9: am 4 Whole Eggs, 4 Egg Whites with Salsa Verde, 12 oz Coffee w/ 1 oz Coconut Milk, MultiV, BCAA Max, 7Keto, Trib, CLA, and Fish Oil, extra Calcium, Chromium.
Just took a Lipodrene, and a Psyllium Husk Tab
now going to go work on my Evaporated Cooler for a bit
Meal 2 11:30 am- Grapefruit. 50 gr protien shake, coffee w/ 1 tbl PB (need to adapt my meals to my getting up late. Crap at this rate dinner meal 5 is gonna come around 7:30 pm, this is gonna be hard to make my Macros work.
Meal 4 -1:30 - 8 oz Chicken Breast,1/3 cup Raw Almonds. 7 Keto, Cla, Fish Oil, Calcium, MultiV, 1 Serving BCAA's, another Lipodrene. I might catch this up today although I missed my morning cardio.
4:00 Pre Cardio water with Arginine, Creatine, Beta Alinine, 1000 mg Vitamin C powder 1 serving BCAA Max
Intra Cardio Drink Arginine, Creatine, Beta Alinine, 1000 mg Vitamin C powder mid way thru another Serving of BCAA Max
Started at 4:40 - I did this in 3 sessions back to back. 1st 35 minutes with my 20 lb Vest 331 Cals burned, Then 2 sets of Neutral Grip Pullups 1st set 18, 2nd set 10, back for 2nd session 20 minutes with my 20 lb Vest 263 Cals burned, 2 more sets Neutral grip pullups 1st set 14, 2nd set 8, 3rd session 15 minutes HIT without the Vest 1 set of Neutral grip Pullups 10 reps and Home.
Finished at 6:30
Meal 5 - 7:00 - Tillapia with salad ( no Veggies) and a small amount of Mayo,Lemon Juice, brown Mustard with Spanish Olive oil blended together for a dressing ( 1 1/2 tbl )
Cla, Fish Oil, Calcium, MultiV, 1 Serving BCAA's.
Meal 6 - 9:30 - 2 tbl PB, 1 whole egg, 273 cals, 15 gr pro, 19 fat, N1T, CLA, BCAA Max, 1 trib
Firedrake
06-04-10, 12:37 am
Lookin' good -- I sympathize about delayed meals -- I have started taking an extra shake to work just to NOT miss a meal on my commute home. I wind up getting home around 7:15 most nights, these days.
charlievanriper
06-04-10, 3:55 pm
Current pic, 13 days into Keto, 22 days low carb. Down to a 32.5 inch abdominal measurement. I'm pretty happy so far!!!
http://i48.tinypic.com/33mbbxi.jpg
charlievanriper
06-05-10, 1:25 am
06/04/2010
Meal 1- Coffee shake 1 scoop Whey ISO, 2 oz Coconut milk, normal wake up supps
meal 2- 3 whole eggs, 3 Egg Whites, Normal full meal supps
Grocery shopping
Computer time
Meal 3 Grilled Chicken, salad mayo dressing, 1/2 oz Almonds
Computer time
Meal 4 - Cheese stick, 1 tbl PB, 1 Tbl Mayo
pre w/o routine
Training Session -
Front Squats Superset w/ SM Box Squats
SS#1 - Front S - Barx25 / 75x20 / 95x13 / 135x8 / 145x6
SS#2 - SM Box S- 210x12 / 210x10 / 225x10 / 235x8 / 235x6
Stiff Leg Deads - 135x20 / 135x15 / 185x12 / 205x8
drop set stlyle no rest except to pull plates
Seated Calf Raises - 5ppsx4 / 4ppsx10 / 3ppsx15 / 2ppsx25 ( ft pointed in) 2ppsx25 ( ft pointed out)
Cable Pulldown wide grip 2 sets 195x8
Cable Pulldown Close grip 2 sets 195x8
3 set Superset HS ISO High Pull and HS ISO low row
SS#1 - HS ISO Low Row 2 sets Wide grip 2ppsx15
SS#2 - HS ISO High Row 2 sets 2pps+25x10
SS#3 - HS ISO Low Row 2 sets Close grip 2ppsx12
HS Chest Press 2ppsx20 / 2ppsx15 / 2ppsx12 / 2pps+25x6
DB Flat Fly 45x20 /45x15 /45x15 /45x12
SM Seated Shoulder Press 135x12 / 135x10 / 135x7
Barbell Bicep Curl 2 sets 85x20 / 85x12
Cable Pressdowns 2 sets 75x25 (with static hold at bottom)
Cable Bicep curl 1 set 100x18
Dips 1 set 17 with 45lb plate
Got home fed my chi, then
Meal 5 - had a tbl Mayo and a cheese stick.
45 minutes later
Meal 6 - Went to Pei Wei for Dinner I had a Spicy Pei Wei Chicken salad with cilantro lime dressing ( it was spiced up and vary hot) I had them leave off the carrots, pea pods, and only left the cucumbers and chinese Cabbage, and I had them use unbreaded chicken. It was Awesome.
Meal 7 - is 2 tbl PB
In the morning heading to the ABA Natural Show here in Phx.
charlievanriper
06-05-10, 12:33 pm
30 minutes Elliptical, with some pump work
Meal 1- 4 Egg Whites with potatoes and mixed veggies, 1 medium Sweet potato ( I am doing 1 every 3 hrs till the 4 lb bag I have is gone today)
...
Now off to the ABA All Natural Miss Fitness and Bodybuilding Show.See More
U Mad Brah?
06-05-10, 4:04 pm
hello to the good doctor brah... keep up the hard training brah
charlievanriper
06-05-10, 7:41 pm
Bk after Morning cardio was 2 whole eggs 3 egg whites with sauted Potatoes with all the normal southwest veggies, then a sweet potato.
late lunch 1:45 pm - All organic Carne Asada buritto stuffed with Rice Beans cabbage cheese jalapenos from 2 hippies Beach House just Awesome.
Been stuffing myself with sweet potatos and BCAA's all day with a few Almonds and green tea at the show.
Took alot of pics, and met Denny the show promoter ( he said he is looking forward to seeing me onstage at his next show, (That I would be an asset to the ABA) Awesome just Awesome.
charlievanriper
06-05-10, 10:54 pm
Bk after Morning cardio was 2 whole eggs 3 egg whites with sauted Potatoes with all the normal southwest veggies, then a sweet potato.
late lunch 1:45 pm - All organic Carne Asada buritto stuffed with Rice Beans cabbage cheese jalapenos from 2 hippies Beach House just Awesome.
Been stuffing myself with sweet potatos and BCAA's all day with a few Almonds and green tea at the show.
Took alot of pics, and met Denny the show promoter ( he said he is looking forward to seeing me onstage at his next show, (That I would be an asset to the ABA) Awesome just Awesome.
another sweet potato mixed into 1 cup white rice with 4 Egg Whites.
then dinner 3 small pieces all natural organic Sante fe style Pizza from Z- Pizza
and a bowl of Butter Pecan organic made Ice Cream with walnuts and fresh made chocolate syrup. ( told ya I was going to have my ICE CREAM.
I am so wired right now its totally Crazy
charlievanriper
06-06-10, 7:31 pm
Well with continued research on ketogenic style dieting I have decided to alter things a bit.
1st - new daily Calories = 2100
2nd new Macro nutrient levels
5% Carbs /25% Prot / 70% Fats
Protien = 132 grams or 535 calories
Fats = 163 grams or 1470 calories
Carbs = 26 grams or 105 calories
Now on recomp I have decided to go with 16 grams of Carbs per Kg of lean body weight = 284
3rd new Schedule
5 days on ketosis and 2 days Carb up ( recomp or refeed)
I will be Changing the way I train and eat on Friday, thier will be no more Cardio or weight work on Saturday and Sunday ( see below for detailed reasons).
Weekend recomp will be as follows 16 grams of Carbs per kg of lean body weight. Eating every 2.5 hrs ( even while sleeping, 10 pm, 12:30 am, 3:00 am, 5:30 am ).
The reasoning behind this is On Refeed your body will only convert 9 to 16 grams of Carbs per Kg of lean body weight to glycogen at a time (Most Athletes know it takes upwards of 30 hrs to refuel so we need to be eating every 2.5 hr small amounts of Carbs, even at night ) any more than that will be diverted to fat storage, Also Recomp is a race to increase glycogen levels before insulin sensitivity retuns the body to its normal less than optimal levels. Under this view any cardio or training will burn up your glycogen before your storage tanks can be refulled ( in other words your Recomp will fail).
The last two weeks have been good, but not Optimal. The following week and the weeks to come I will be explaining daily and listing meals, and Training sessions in my post Notes, so my journey to 6% should be more interesting reading and more fun.
I will be doing 3 full body training sessions this next week, including 2 - 20 to 30 minute Cardio session per day except for Saturday and Sunday which will be full rest days.
charlievanriper
06-07-10, 12:52 pm
woke up with a 136 Glucose reading, shy of my goal but I know what I did wrong. Elliptical for 30 minutes today with my normal begining and ending pump sets, 2 sets military press 105x15, 2 sets of hack squats 70 each side for 12 reps, seated calf 3 sets 5px4, 4px8, 3px12,
2px15.
end was the same except Calfs were done on the Cybex calf machine 2 sets to burnout.
Home for Meal 1 - 5 whole eggs w/ feta cheese and a half grapefruit
charlievanriper
06-07-10, 4:50 pm
Meal 2- 1 tbl PB
Well just got back from the Supplement store - I have added Vanadly Sulfate, Liquid L Carnitine to my Supplement stack.
Meal 3 is 6oz Chicken breast 3 Turkey meatballs ( 8oz totals) 1/3 cup Almonds.
Prepping for a Full body session later, with another Cardio session this evening.
charlievanriper
06-08-10, 12:37 am
Meal 4 -Pre w/o - 1 Tbl Mayo, 1 Tbl PB
Then 30 minutes before made a drink with Vit C powder, 2.5 gr AL Carnitine, 5 grams Beta Alinine, 5 gr Creatine, 5 gr Arginine, took serving of N1T, 1 Trib cap, 1 CLA, 1 serving BCAA Max, 2.5 mg Yohimbe, Vanadyl sulfate.....
Intra w/o drink was creatine, beta alinine, arginine, vit C powder
Training Session Today Full Body - This session was not in any way about reps it was about hitting 6 to 8 reps no more ( except a couple where I started light to find out my starting weight, Wensdays session thier will be nothing over 8 reps)..
Started with Calves
Standing calf Raise Smith Machine- 3ppsx18, 3ppsx13, 4ppsx8, 5ppsx6
Machine Calf raise - 200x12, 240x10, 300x8, 300x6, 360x5
Hacks - 2ppsx8, 2pps+25x8, 3ppsx6
Side Lunges 40x8, 40x8
Wide grip weighted Pllups 10lbx10, 25lbsx8, 25x6
Leg Press 4ppsx8, 5ppsx6, 5ppsx6 ( I nolonger go heavy or rep out on these after a conversation I had with a functional training specialist friend of mine, I do Hacks and Squats, Lunges ect).
Seated Leg Curl - 175x6, 185x5
Barbell Rows - 135x8 ( slow and with static holds, these burned) 185x8
Flat Bench - 235x4 w/ 2 FR, 225x6, 225x5
Incline Bench Press - 155x10, 185x6, 185x4
DB Decline Bench - 70x10, 95x6
Seated Deads - 225x10, 315x6, 315x6
barbell Curl 95x10, 115x6
Machine Preacher curl 90x6, 90x6
Standing Military Press ( rigid)- 135x8, 155x6
Side Lateral raises- 37.5x6, 45x6,
Rear Db Raises- 37.5x6, 37.5x6
Freemotion overhead Crossovers ( for rear Delt stimulation)- 60x6, 55x6
Decline barbell CGP - 135x8, 185x6
Weighted Dips 90x6, 90x6, 90x4
Half way thru another serving of BCAA MAX
Meal 5- post training- While prepping I did a Chromium and chitosan tab, carb shredder, Vanadyl Sulfate
then had my Salad with chicken and tuna w/ shake made w/ coconut milk and 1 scoop whey.
serving Multi V, Fish oil, calcium,
Meal 6- will be posted after my 10 pm cardio session
charlievanriper
06-08-10, 3:10 am
[QUOTE=charlievanriper;961317]Meal 4 -Pre w/o - 1 Tbl Mayo, 1 Tbl PB
Then 30 minutes before made a drink with Vit C powder, 2.5 gr AL Carnitine, 5 grams Beta Alinine, 5 gr Creatine, 5 gr Arginine, took serving of N1T, 1 Trib cap, 1 CLA, 1 serving BCAA Max, 2.5 mg Yohimbe, Vanadyl sulfate.....
Intra w/o drink was creatine, beta alinine, arginine, vit C powder
Training Session Today Full Body - This session was not in any way about reps it was about hitting 6 to 8 reps no more ( except a couple where I started light to find out my starting weight, Wensdays session thier will be nothing over 8 reps)..
Meal 6 - 1 tbl mayo
Final - 40 minutes of elliptical
Meal 7- 1 whole egg, 1 egg white and 1 tbl Jalapeno mayo. and 4 oz coconut milk and 4 oz water.
bedtime
charlievanriper
06-08-10, 4:45 pm
Woke up with a 68 Glucose reading reading, which is on track.
SUPPs were - 1 Yohimbe, 1 CLA, 1 Trib,
Started today on the Rower for 15 minutes ( I think it was set for 400 meters) burned 130 cals, then did soe Chins and jumped on the Elliptical for 25 minutes burned 250 Cals.Weighed myself and I’m sitting at 180.
Meal 1 - 4 whole eggs with 1 oz feta cheese and 1 tbl jalapeno Mayo, 1/2 Grapefruit.
SUPPS were - 1 Multi V, 1 Fish Oil, 1 Vanadyl Sulfate, 1 Chromium & Chitosan,1 Calcium, 3 fiber caps,
Meal 2 - was Shake of Coffee and Coconut Milk, 27 gr Whey ISO, 1 tbl PB, 2.5 gr AL Carnitine, then 1 Tbl Mayo
Working in yard this morning
Meal 3 - 6 oz Turkey breast, 1.5 tbl Lemon Mayo dressing (I made), 1 oz pepparoni
Nutrient loads
Turkey breast slices - Prot-36 gr, Fat -0, Calories - 160
pepparoni - Prot-8gr, Fat -9, Calories - 110
Mayo - Prot-0 gr, Fat -16.5, Calories - 160
Supps - 1 MultiV, 1 fish Oil, 1 Cla, 1 serving BCAA Max, 1 Yohimbe, 1 Trib, 1Vanadyl Sulfate, 1 Cromium chitosan tab.
then 30 minutes after lunch 1 Pyllium husk tab
Meal 4 - Pre training meal coming
Pre w/o regimen
Training Session Traps & ABs
Meal 5 - coming
Meal6 - coming
charlievanriper
06-08-10, 10:56 pm
Here's the days finals
Meal 4 - Pre training meal - Shake with Coconut milk and Whey w/ 1 tbl PB
Pre w/o regimen - made a drink with 5 gr Creatine, 5 gram Arginine, 2.5 gr AL Carnitine, 1/2 tsp Vit c Powder w/ rose hips adds a sweet taste.
Training Session Traps & ABs --
- Started with:
- Barbell Shrugs 305x10, 315x8, 315x6, 315x6
- SM Upright Row 95x8, 95x8, 95x6, 95x6
- Close Grip Barbell Shrugs 135x20, 225x15, 275x10, 315x6
- Behind back barbell Shrugs 225x15, 275x12, 315x10, 365x6 PR
- Dumbbell Shrugs 120x15, 115x20, 110x25, 105x30, then because I think my right side is weaker I did
- Single DB Shrugs right side 90x20, 80x20, 70x25, left side 90x15, 80x15, 70x20
- Straight Bar cable raises 50x15, 60x12, 70x10, 80x8
- Neutral grip Low rows to eye level 75x15, 90x15, 105x12
- Wide grip Low rows to eye level 75x15, 90x15, 105x12
- close grip Low rows to eye level 75x15, 90x15, 105x12
ABs
- Frog kicks 4 sets 25 reps
- Leg Raises 4 sets 25 Reps
- Cable Crunches w/ rope 150x50, stackx25, stackx25
- Cable Crunches w/ triangle stackx25, stackx25, stackx20, stackx15
- Reverse Crunch 4 sets 25
- hip thrusts 4 sets 20
- Planks 3 sets 2 minutes
Meal 5 - 4 oz salmon w/ ( my homeade lemon Mayo ) 1 oz Almonds
Supps - 1 Multi V, 1 serving BCAA MAX, 1 fish oil, 1 CLA, 1 vanadyl Sulfate, 1 Chromium and Chitosan, 3 Fiber caps.
too come, this is the plan
9:pm Cardio
Meal 6 - 10 pm - 1 whole Egg, 2 tbl PB
Supps 2 N1T caps, 1 CLA, 1 Calcium, 1 serving BCAA MAX, 1 Trib cap, 1 Vanadyl Sulfate, 1 Chromium
charlievanriper
06-09-10, 4:24 pm
Woke and hit the gym for morning Cardio early with some Pump sets
Started with :
1 set 20 reps Hack Squat 2pps
1 set HS High Pull 15 reps 2 pps
1 set Cable wide grip Pulldown 15 reps 160
then:
30 minutes Elliptical
Finished with:
1 set HS High Pull 15 reps 2 pps
1 set Cable wide grip Pulldown 15 reps 160
Then 10 minutes of Flexing and Posing and went home
Meal 1- First while prepping,1 Chromium and Chitosan cap, then ate 3 whole Eggs, 2 Oz sliced steak with Homeade Salsa Verde ( blended 3 gloves garlic with 5 whole Jalapenos and water with 1 cup fresh cilantro and lime juice) it was frigging hot!!!!!
Supps- 1 Multi V, 1 Fish oil, 1 Vanadyl Sulfate, 3 fiber tabs.
mid morning snack- 2 turkey meatballs and 1/2 oz of sliced steak rare with a Homeade sauce of mayo, garlic, lemon Juice, Fresh Oregano from my Garden, 1tbl Olive Oil.
Supps- 1 CLA, 1 Chromium, 1 Vanadyl Sulfate,
Then 10 minutes after 1 Pyllium husk tab.
Meal 3 - While prepping lunch 1 Chromium and Chitosa, 1 Carb Blocker Then I ate
6 oz Tilapia sauted in butter and lemon juice, 1 oz Almonds with 1 tbl oregano garlic Mayo.
Supps - 1 Vanadyl Sulfate, 1 Multi V, 1 Fish oil, 1 Cla, 1 Yohimbe,
10 minutes later 3 Fiber Tabs
What I mean by Mid Reps. Monday was low reps heavier weight 4 to 6 on most, today will be Mid range Reps 8 to 12 on all sets, and friday will be a high Rep Depletion Session 15 to 20 Reps.
Prepping for my Afternoon weight training Session!
charlievanriper
06-09-10, 11:08 pm
[QUOTE=charlievanriper;962337]Woke and hit the gym for morning Cardio early with some Pump sets
Started with :
1 set 20 reps Hack Squat 2pps
1 set HS High Pull 15 reps 2 pps
1 set Cable wide grip Pulldown 15 reps 160
then:
30 minutes Elliptical
Finished with:
1 set HS High Pull 15 reps 2 pps
1 set Cable wide grip Pulldown 15 reps 160
Then 10 minutes of Flexing and Posing and went home
Meal 1- First while prepping,1 Chromium and Chitosan cap, then ate 3 whole Eggs, 2 Oz sliced steak with Homeade Salsa Verde ( blended 3 gloves garlic with 5 whole Jalapenos and water with 1 cup fresh cilantro and lime juice) it was frigging hot!!!!!
Supps- 1 Multi V, 1 Fish oil, 1 Vanadyl Sulfate, 3 fiber tabs.
Meal 2 -mid morning snack- 2 turkey meatballs and 1/2 oz of sliced steak rare with a Homeade sauce of mayo, garlic, lemon Juice, Fresh Oregano from my Garden, 1tbl Olive Oil.
Supps- 1 CLA, 1 Chromium, 1 Vanadyl Sulfate,
Then 10 minutes after 1 Pyllium husk tab.
Meal 3 - While prepping lunch 1 Chromium and Chitosa, 1 Carb Blocker Then I ate
6 oz Tilapia sauted in butter and lemon juice, 1 oz Almonds with 1 tbl oregano garlic Mayo.
Supps - 1 Vanadyl Sulfate, 1 Multi V, 1 Fish oil, 1 Cla, 1 Yohimbe,
10 minutes later 3 Fiber Tabs
What I mean by Mid Reps. Monday was low reps heavier weight 4 to 6 on most, today will be Mid range Reps 8 to 12 on all sets, and friday will be a high Rep Depletion Session 15 to 20 Reps.
Here's the Rest of the day!!!!!
Meal 4 - pre training coffee with 1 scoop 24 g Whey ISO with a splash of Cocout milk and 1 tbl PB
30 minutes before made a drink with Vit C powder, 2.5 gr AL Carnitine, 5 grams Beta Alinine, 5 gr Creatine, 5 gr Arginine, took serving of N1T, 1 Trib cap, 1 CLA, 1 serving BCAA Max, 2.5 mg Yohimbe,
Intra w/o drink was creatine, beta alinine, arginine, vit C powder
Training Sessio today:
SM Box Squats 5 sets -2ppsx15, 2pps + 10x12, 2pps + 10x12, 2pps + 25x10, 2pps +25x10
SM Standing Calf Raises 5 sets -3pps +25x10, 3ppsx15, 3ppsx15, 3ppsx12, 3ppsx12
Seated Calf raise 4 Sets -3pps+35x8, 3pps +15x10, 3pps +10x11, 3ppsx13
Barbell Bench Press -205x11, 205x9, 205x7
Weighted Pullups - 25x8, 25x6
Standing Military Press - 115x12, 125x12
Barbell Row - 155x12, 175x9
Stiff Leg Deads - 165x12, 165x10
Incline Barbell Press - 165x12, 185x10
HS Decline press - 3ppsx12, 4ppsx8, 3ppsx12
Barbell Curl 85x12, 85x12
Abductors - 265x12, 275x12, 295x8
machine Calf - 220x12, 240x10, 300x8
Seated Leg Curl - 175x8,160x10, 150x12
Side Laterals - 30x12, 30x12
Weighted Dips 45x12, 45x12
Adductors - 220x12, 250x12, 300x10
Decline Close G Press - My only rep exercise - 135x25, 205x8 205x8
Wrist roller - 5 lbs x4 sets
While prepping Meal 5 I did a Chromium and chitosan tab, carb shredder
Meal 5 - 6oz asst'd lean meats 1 tbl Oregano mayo.
Supps: 1 Multi V, 1 serving BCAA MAX, 1 fish oil, 1 CLA, 1 vanadyl Sulfate, 3 Fiber caps
Meal 6 is to be a 2 tbl PB only.
charlievanriper
06-10-10, 9:36 am
Heading to the gym for an hr on the treadmill today.
C.Coronato
06-10-10, 10:18 am
Your food always looks so damn good in here lol.
charlievanriper
06-10-10, 3:25 pm
Heading to the gym for an hr on the treadmill today.
Christ I got home and crashed totally wiped out.
Well Late BK - first Chromium, Vanadyl sulfate -
Meal 1- 3 whole eggs, 2 turkey meatballs, with jalapeno Mayo.
Supps- 1 Seving max/gxl, 1 MultiV, 1 Fish oil, 1 cap Evening Primrose oil, Yohimbe, trib, 3 fiber caps.
Meal 2- lunch - coming
Meal 3- pre training coming will be liquid
Pre/ training drink
Training Abs & Rear Delts
Meal 4- Dinner coming
Meal 5 -
Meal 6- late night make up
charlievanriper
06-10-10, 11:19 pm
Thu, June, 10, 2010
Woke up and headed to the gym for a 60 minute low volume cardio session while reading up on KETOGENIC Diets and watching the local Gym Crazie, ya it was fun.
Christ I got home and crashed totally wiped out.
Well Late BK - first Chromium, Vanadyl sulfate -
Meal 1- 3 whole eggs, 2 turkey meatballs, with jalapeno Mayo.
Supps- 1 Seving max/gxl, 1 MultiV, 1 Fish oil, 1 cap Evening Primrose oil, Yohimbe, trib, 3 fiber caps.
Meal 2- lunch - Supps While prepping lunch 1 Chromium and Chitosa, 1 Carb Blocker, 1 Vanadyl Sulfate
Meal 2 - 6oz Turkey breast, 1 oz Peparonie’s, 1 oz Almonds and 1 tbl of mayo blended with Garlic, onions, oregano an Brown mustard.
Supps - , 1 Multi V, 1 Fish oil, 1 Cla, 1 Yohimbe,
10 minutes later 3 Fiber Tabs
Meal 3- pre workout a Oh Ya protien drink 9 g fat, 35 g Protien, 4g Carbs but 2 g fiber.
Training Abs & Rear Delts:
Hammer Strength Cable Crunch 5 sets 50 reps x30lbs
Hip Raises 4 sets 25
Hanging Leg Raises 4 sets 25
Bicycle 1 set 100 count, 75 count
Ab roller 1 set of 15
Freemotion cable chops mid 2 sets 25 x 35 lbs
Freemotion cable chops High 2 sets 25 x 35 lbs
Freemotion cable chops Low 2 sets 25 x 35 lbs
Then Rear Delt work:
Freemotion rear flys 20x 15 lbs, 12×20 lbs, 8×30 lbs
DB head on bench rear flys 27.5×12, 30×8
Reverse pec Dec 120×11, plus 4 FR Rear Delt were pretty cooked at this point.
30 minutes sweating in the Sauna and home to
meal 4- post training 6 oz meat chicken breast, brocolli, and mayo
Supps - pre dinner - 1 Chromium, 1 Carb Blocker, 1 Vanadyl Sulfate, 3 fiber caps, Evening primrose o…il caps.
during dinner -MultiV, fish oil, BCAA Max
Meal 5 - will be liquid around 10 pm
Meal 6- liquid with olive oil and fiber to slow the digestion and that will be 12 midnight. I have to get my Calories in.
charlievanriper
06-11-10, 10:10 am
Well to get started today
Meal 1- whey, coffee, Coconut milk, AL carnitine
Supps -Evening Primrose oil, Yohimbe, and tribulus
Now its off for 60 plus minutes of reading and watching the crazies at the gym all from the vantage point of the Treadmill. Yesterday I was reviewing music to create a posing routine ( all classic concertos and opera) remembered that I really love Italian composers and Italian Opera!!!!!
charlievanriper
06-12-10, 1:26 am
[QUOTE=charlievanriper;963360]
Fri, June, 11, 2010 THE FINAL
Woke up 5:am
Meal 1- Coffee whey, AL Carnitine, Yohimbe, Evening Primrose oil, Tribulus
45 minutes tread 325 cals at 114 heart rate,
Meal 2- 1 Oh ya sports drink.
Now for some Eggs and some errands then I got new pics to post
Meal 3 - First while prepping,1 Chromium and Chitosan cap, 1 Vanadyl Sulfate, Psyllium husk tab.
2 whole Eggs, 1 Egg white, 2 Turkey Sausages, 1 tbl Mayo
Supps - MultiV, Fish Oil, 1 calcium
Meal 4 - 1 Chromium and Chitosan cap, 1 Vanadyl Sulfate, 3 fiber tabs
8 oz Chicken Breast, 1 tbl Mayo, 1/3 cup Raw Almonds.
Supps - MultiV, BCAA Max, Evening Primrose Oil, 1 calcium
Getting ready for a Carb Depletion w/o
Training session Supps- yohimbe, Whey and Coffee shake w/ olive oil ( to slow the digestion), AL Carnitine,Arginine
Legs and Calfs
SM Calf Raises 225x15, 225x15
Leg Press 2ppsx25, 2ppsx25
Seated Calf raise 3 ppsx15, 3 ppsx15
Hack Squats 155x15, 155x15
SM Box squats 180x15,180x15
Leg Ext 115x15,115x15
Seated Leg Curl 100x20,130x15
Machine Calf 150x15, 150x15
Upper Body
Behind neck Pullups 2 sets body weight x 10
HS Bench Press 2ppsx15, 2ppsx12
Barbell Rows strict and slow 135x15, 135x15
Standing Military Press 105x15, 105x15
Seated Cable rows 135x15, 135x15 ( 1 second holds)
HS incline 1p+35x10, 1p+25x14
DB side Laterals 25x15, 25x15
HS Decline 2ppsx17, 2ppsx15
Dips Body weightx20, bodyweightx20
Cardio
Treadmill slow steady at a low Heart rate of 120 for 45 minutes another 200 extra cals
Yawning the whole time lol, but pretty sure wiped out any remaining Glycogen stores.
Headed into the locker room drank a shake with 24 g Whey ISO and 165 g of Carbo Max ( maltodexrin which is the highest GI rating for a Glucose Polymer 131 ) after jumped into the pool to cool down and by the time I got dressed I felt like I had a shot of Adrenalin given to me. So far the Carb recomp is going right on plan!
Next Carb Shake 11:00 pm
then 1:30 am
then 4:00 am
6:30 I get a shake with starchy carbs a bowl of Corn flakes with rice milk.
I'll continue tomorrow!!
http://i49.tinypic.com/tafq5x.jpg
http://i45.tinypic.com/6rhr9j.jpg
charlievanriper
06-12-10, 11:12 am
Sat, June, 12, 2010
Well Everything is going as it should the major part of my Insulin Spike went excellent.
5 liquid meals from post workout yesterday to today Next Carb Shake 11:30 pm - Glucose agents -Vanadtl Sulfate, Chromium, Cinnomon extract with Carb shakes
8:30 11:00 1:30 4:30 6:30 at 2.0 g per KG of lean body weight, each of these meals hit 148 gr of pure Carbo Gain ( glucose Polymers) 24 g Whey Isolate,
for a total Calorie load 3400 cals in those 5 liquid meals. ( I am so pumped this morning veins are full and muscles are pumped hard)
Now on Saturday morning between 8:30 and 9 am I get a bowl of Corn Flakes with Brewers Yeast and another shake ( but the total carbs are only going to be 1.5 gr per Kg of lean body weight and this will continue from
9 am, 11 am, 1 pm 3 pm with Starchy Carbs ( White rice, White Bread, reg russet potatos)and progressively less liquid till the
5 pm meal when I get to add Fiberous Starchy carbs ( Sweet potatos, brown rice ect) and a little meat with less Carb based drinks.
Tomorrow I get to loose the shakes and go with regular meals Pasta, Brown rice dishes with meat protien sources. Yay no Shakes, till around 4 or 5 then back to liquid till bed time.
charlievanriper
06-12-10, 12:37 pm
[QUOTE=charlievanriper;964100]Sat, June, 12, 2010
Well Everything is going as it should the major part of my Insulin Spike went excellent.
5 liquid meals from post workout yesterday to today Next Carb Shake 11:30 pm - Glucose agents -Vanadtl Sulfate, Chromium, Cinnomon extract with Carb shakes
8:30 11:00 1:30 4:30 6:30 at 2.0 g per KG of lean body weight, each of these meals hit 148 gr of pure Carbo Gain ( glucose Polymers) 24 g Whey Isolate,
for a total Calorie load 3400 cals in those 5 liquid meals. ( I am so pumped this morning veins are full and muscles are pumped hard)
Now on Saturday morning between 8:30 and 9 am I get a bowl of Corn Flakes with Brewers Yeast and another shake and 1 slice white bread with BB jelly (but the total carbs are only going to be 1.5 gr per Kg of lean body weight and this will continue from
9 am, 11 am, 1 pm 3 pm with Starchy Carbs ( White rice, White Bread, reg russet potatos)and progressively less liquid till the
5 pm meal when I get to add Fiberous Starchy carbs ( Sweet potatos, brown rice ect) and a little meat with less Carb based drinks.
Tomorrow I get to loose the shakes and go with regular meals Pasta, Brown rice dishes with meat protien sources. Yay no Shakes, till around 4 or 5 then back to liquid till bed time.[/QUOTe
Meal 5 - Sat 9 am - bowl of Corn Flakes with Brewers Yeast and another shake and 1 slice white bread with BB jelly yippee!!!!
Carb Shake was 36 grams Carbo Gain ( Glucose Polymers) 1 scoop Whey Isolate.
pre meal supps - Vanadyl Sulfate, Cinnomon, Chromium, Fish oil
meal Supps - MultiV, Max, Yohimbe, BCAA Max, Tribulus
Totals - Carbs 147 grams, Protien 33 grams, Fat was minimal under 10 grams
Meal 6 is in the planning
charlievanriper
06-12-10, 3:43 pm
Meal -6 - I get 110 gr Carbs at this meal.
4 oz Boneless Pork Chop, Russet Potato ( baked ) 37 g
Carb Shake was 36 grams Carbo Gain ( Glucose Polymers) 1 scoop Whey Isolate 4 gr,
in 8 oz Rice Milk 23 gr.
Pre meal supps - Vanadyl Sulfate, Cinnomon, Chromium, Evening Primrose Oil
Meal Supps - BCAA Max, 3 fiber caps
Meal 7 in the works
charlievanriper
06-12-10, 7:39 pm
Meal 7 -110 gr Carbs at this meal.
Russet Potato ( microwaved ) 37 g,carb Shake was 31 grams Carbo Gain ( Glucose Polymers) 1 scoop Whey Isolate 4 gr, 8 oz Rice Milk 23 gr, Slice White bread 14 dr (1 gr under)
Pre meal supps - Vanadyl Sulfate, Cinnamon, Chromium
Meal Supps - BCAA Max, 1 Psyllium Husk
Prepping next Phase - Meal 8 - which will be .5 gr per Kg of lean body weight.
Thinking 1 sweet potato, 6 oz breast chicken,
(the sweet potato takes up all but 5 gr of Carbs)
Need 5 more g of Carbs maybe Green Tea w/ a little Honey.
I will be doing this for the next 4 meals.
I cannot believe I have ingested this Many Calories ( over 5000 now since 8 pm last night and I continually get harder and tighter, I always believed it would work, but this is the first run with it and I really am blown away by this type of program.
charlievanriper
06-13-10, 12:02 am
Meal 7 -110 gr Carbs at this meal.
Russet Potato ( microwaved ) 37 g,carb Shake was 31 grams Carbo Gain ( Glucose Polymers) 1 scoop Whey Isolate 4 gr, 8 oz Rice Milk 23 gr, Slice White bread 14 dr (1 gr under)
Pre meal supps - Vanadyl Sulfate, Cinnamon, Chromium
Meal Supps - BCAA Max, 1 Psyllium Husk
Meal 9 - which will be .5 gr per Kg of lean body weight.
doing 1 sweet potato, 6 oz breast chicken,
(the sweet potato takes up all but 5 gr of Carbs)
Need 5 more g of Carbs Green Tea w/ a little Honey.
I will be hitting this level for the next 3 meals 37g Carbs
I cannot believe I have ingested this Many Calories ( over 5000 now since 8 pm last night and I continually get harder and tighter, I always believed it would work, but this is the first run with it and I really am blown away by this type of program.
Plannng Meal 10 -9:30- Will be another Sweet Potato & green Tea w/ Honey.
Pre meal supps - Vanadyl Sulfate, Cinnamon, Chromium, ... See More
Meal Supps - BCAA Max,
Planning Meal 11 -12:00- Another Sweet Potato & water
Pre meal supps - Vanadyl Sulfate, Cinnamon, Chromium, 3 Fiber caps
Meal Supps - Evening Primrose Oil
Meal 12 -2:30 - another Sweet Potato & water
Pre meal supps - Vanadyl Sulfate, Cinnamon, Chromium,
Meal Supps - BCAA Max,
Phase 2 Starts Sunday Morning at 5:00 Am
12 feedings Primarily mixed Starches.
charlievanriper
06-13-10, 1:57 am
Dam this is the updated and correct post for Day 7
Sat, June, 12, 2010
Well Everything is going as it should the major part of my Insulin Spike went excellent.
5 liquid meals from post workout yesterday to today Next Carb Shake 11:30 pm - Glucose agents -Vanadtl Sulfate, Chromium, Cinnomon extract with Carb shakes
8:30 11:00 1:30 4:30 6:30 at 2.0 g per KG of lean body weight, each of these meals hit 148 gr of pure Carbo Gain ( glucose Polymers) 24 g Whey Isolate,
for a total Calorie load 3400 cals in those 5 liquid meals. ( I am so pumped this morning veins are full and muscles are pumped hard)
Now on Saturday morning between 8:30 and 9 am I get a bowl of Corn Flakes with Brewers Yeast and another shake ( but the total carbs are only going to be 1.5 gr per Kg of lean body weight and this will continue from
9 am, 11 am, 1 pm 3 pm with Starchy Carbs ( White rice, White Bread, reg russet potatos)and progressively less liquid till the
5 pm meal when I get to add Fiberous Starchy carbs ( Sweet potatos, brown rice ect) and a little meat with less Carb based drinks.
Tomorrow I get to loose the shakes and go with regular meals Pasta, Brown rice dishes with meat protien sources. Yay no Shakes, till around 4 or 5 then back to liquid till bed time
Meal 6 -Sat 9 am - bowl of Corn Flakes with Brewers Yeast and another shake and 1 slice white bread with BB jelly yippee!!!!
Carb Shake was 36 grams Carbo Gain ( Glucose Polymers) 1 scoop Whey Isolate.
pre meal supps - Vanadyl Sulfate, Cinnomon, Chromium, Fish oil
meal Supps - MultiV, Max, Yohimbe, BCAA Max, Tribulus
Totals - Carbs 147 grams, Protien 33 grams, Fat was minimal under 10 grams
Meal -7 - I get 110 gr Carbs at this meal.
4 oz Boneless Pork Chop, Russet Potato ( baked ) 37 g
Carb Shake was 36 grams Carbo Gain ( Glucose Polymers) 1 scoop Whey Isolate 4 gr,
in 8 oz Rice Milk 23 gr.
Pre meal supps - Vanadyl Sulfate, Cinnomon, Chromium, Evening Primrose Oil
Meal Supps - BCAA Max, 3 fiber caps
Meal 8 -110 gr Carbs at this meal.
Russet Potato (microwaved) 37 g,carb Shake was 31 grams Carbo Gain
(Glucose Polymers) 1 scoop Whey Isolate 4 gr, 8 oz Rice Milk 23 gr, Slice White bread 14 dr (1 gr under)
Pre meal supps - Vanadyl Sulfate, Cinnamon, Chromium
Meal Supps - BCAA Max, 1 Psyllium Husk
Meal 9 - which will be .5 gr per Kg of lean body weight, This is 37g Carbs
1 sweet potato 32g, 6 oz breast chicken,
(the sweet potato takes up all but 5 gr of Carbs)
Need 5 more g of Carbs Green Tea w/ a little Honey.
Pre meal supps - Vanadyl Sulfate, Cinnamon, Chromium, 1 Psyllium Husk,
Meal Supps - BCAA Max, Fish Oil, Multi V
I will be doing this for the next 4 meals.
I cannot believe I have ingested this Many Calories ( over 5000 now since 8 pm last night and I continually get harder and tighter, I always believed it would work, but this is the
first run with it and I really am blown away by this type of program.
Plannng Meal 10 -9:30- Will be another Sweet Potato & Shake w/ Whey ISO, and 1/4 oz Carb gain ( 12 gr )
Pre meal supps - Vanadyl Sulfate, Cinnamon, Chromium,
Planning Meal 11 -12:00- Another Sweet Potato & water
Pre meal supps - Vanadyl Sulfate, Cinnamon, Chromium, 3 Fiber caps
Meal Supps - Evening Primrose Oil
Meal 12 -2:30 - another Sweet Potato & water
Pre meal supps - Vanadyl Sulfate, Cinnamon, Chromium,
Meal Supps - BCAA Max,
Phase 2 Starts Sunday Morning at 5:00 Am
12 feedings Primarily mixed Starches.
charlievanriper
06-13-10, 12:00 pm
Getting started on Phase 2 day 8. Today we start with 3 more meals at 1.gr per kg of Lean Body weight, then progress down to .5 then back to liquid tonight.
Sunday morning BK, Keto week 3: Day 8 phase 2
73.5 gr Carbs
Eggs & Brown Rice with peppers, Russet Potato w/ salsa, White toast w/ organic Strawberry jam, Green Tea w/ honey
Todays Breakfast: FOOD PORN
http://i49.tinypic.com/id7jon.jpg
charlievanriper
06-13-10, 7:11 pm
Sun, June, 13, 2010
Weight on Friday after Depletion Session 178.
Blood Glucose Reading before first Carb Meal 48
Meal 1 -Supplements
pre meal supps - Vanadyl Sulfate, Cinnomon, Chromium, Fish oil, 3 Fiber tabs
meal Supps - MultiV, Max, Yohimbe, BCAA Max, Tribulus
Meal 2 - Was spread out during my Sauna time this morning.
Blood Glucose Reading 112
Weight 186.5
session 1 - 15 minutes came out had and Apple then
session 2 - 15 minutes came out had 2 sips of water went back
pre meal supps - Vanadyl Sulfate,Chromium, Evening Primrose Oil cap, Yohimbe, BCAA
session 3 - 15 minutes came out and drank a Carb heavy Shake 60 g Carbs, 35g Whey Protien, went into the Steam Room for 10 minutes and then Came home ad took a 30 minute nap.
Meal 3 - 1 cup Brown Rice with 2 Egg whites, 1 medium Sweet potato
pre meal supps - Vanadyl Sulfate, Cinnomon, Chromium, 3 Fiber tabs
meal Supps - MultiV, Yohimbe, BCAA Max,
Meal 4 - will be Pasta and Homeade sauce and Ground Turkey with Turkey Meatballs, small Dinner Salad with lemon and Cider Vinegar dressing ( light veggies)
pre meal supps - Vanadyl Sulfate, Cinnomon, Chromium, Fish oil
Meal 5 and 6 will be Shakes with 24 g Whey ISO and Carbo Gain at .5g of Carbsource per KG of Lean Body weight.
Post by: charlievanriper
Firedrake
06-13-10, 7:14 pm
Thank you for the details, Charlie -- it's giving me some interesting ideas.
charlievanriper
06-13-10, 7:23 pm
Thank you for the details, Charlie -- it's giving me some interesting ideas.
I decided to post complete details from the first starting day to the final when I will wnter my Show pretty much just so I can go back and review, this concept is Amazing it really is the most efficient fat burning thier is. My friends Brother has a Studio where he has a bod pod ( I was going to go to ASU and let the hot looking little College girl thier do the test lol but they want 50.00, Tommy's going to do it for 20.00 so I am probably hooking up with him Thursday this week to get accurate. On a side note I know I gained a little from my Carb up but on friday He gave me a really solid and knowelegable evaluation visually and he believe's at that point I was easily sub 10% so Ia getting thier and getting really excited. My other friends who are all competitors ( on the Natural Circuit out here) all believe I can hit the stage at 4% if I stay solid and focused, if I hit that mark I am going to be one Scary SOB!!!!
charlievanriper
06-14-10, 9:56 am
Woke up FUCKING SUPER SUCCESS!!! 2nd Recomp was amazing last night before bed I had 121 Blood Glucose ( Target was 125), After my Sugar crash during the night I tested this morning 82 ( Duchaine says perfect is 80 in the morning ) Supercompensation was a Super Success!!!
Off to do 1 hr LISS then BK.
I will post weight when I get home!
charlievanriper
06-14-10, 2:57 pm
Woke up FUCKING SUPER SUCCESS!!! 2nd Recomp was amazing last night before bed I had 121 Blood Glucose ( Target was 125), After my Sugar crash during the night I tested this morning 82 ( Duchaine says perfect is 80 in the morning ) Supercompensation was a Super Success!!!
Off to do 1 hr LISS then BK.
I will post weight when I get home!
Weight was ( naked ) 186 ( Thats 8 frigging pounds over the my Recomp and I still have a tight rock for a stomach) before 1 hr & 15 minutes of LISS, and after was 184
Meal 1
Pre Meal - Vanadyl sulfate, Chromium, fish oil
then 3 Fiber caps
BK was 5 whole Eggs with feta cheese and Peppers, Coffee with Coconut milk
meal Supps - MAX, Yohimbe, MultiV, BCAA Max,
Meal 2
1 Stick Cheese, 1 Tbl PB
BCAA Max
Mr. Dead
06-14-10, 2:59 pm
A lot of good stuff goin' on, in here!!!
charlievanriper
06-14-10, 5:35 pm
Weight was ( naked ) 186 ( Thats 8 frigging pounds over the my Recomp and I still have a tight rock for a stomach) before 1 hr & 15 minutes of LISS, and after was 184
Meal 1
Pre Meal - Vanadyl sulfate, Chromium, fish oil
then 3 Fiber caps
BK was 5 whole Eggs with feta cheese and Peppers, Coffee with Coconut milk
meal Supps - MAX, Yohimbe, MultiV, BCAA Max,
Meal 2
1 Stick Cheese, 1 Tbl PB
BCAA Max
Meal 3 - Vanadyl sulfate, Chromium, Evening Primrose Oil
Then 1 Psyillium Husk cap
Sirloin Patty with Jalapenos and Garlic, 1 oregano Mayo, small Dinner salad no veggies
meal Supps - MultiV, BCAA Max,
charlievanriper
06-15-10, 12:19 am
Final Post
Mon, June, 14, 2010
Meal 4 Pre w/o - Vanadyl sulfate, Chromium,fish Oil
Whey shake 24 gr w/ 2 tbl PB
Yohimbe, BCAA Max, N1T
Session-
CHEST warmups HS Chest- 2p25×25, HS Super Incline 2px20,
Did these as a giant set
Bench Press- 225×8, 225×7 + 2 FR, 275×4 +2 FR
Incline Press 185×8, 185×7, 185×7 + 2 FR
DB Decline Press 75×12, 85×10, 95×7 + 2 FR ( PR and they hurt like hell getting them)
BICEPS ( with my forearm showing signs of pain, I cut the volume here) again as a Giant set.
Barbell Curls 75×10, 75×10, Forearms are feeling better
HS Machine Preacher 45×15, 65×14
DB Concentration Curls 45×8, 45×8
SHOULDERS
Standing Military Press 115×10, 135×8, 155×7
These were done as a Giant set
DB laterals 40×8, 45×6, 45×6
DB Front Raises 40×8, 50×8, 50×6
Seated DB Press 70×6, 70×5, 70×5
Forearms Giant set these also
Wrist Roller 7.5, 7.5, 7.5
Weist Curls 65×15, 75×10, 85×6
Reverse Wrist curls 50×6, Barx8, barx8
Triceps
SM Close Grip Press 235×4, 225×6, 205×8, 185×10
Weighted Dips 45×12, 45×12, 45×12
FINISHER
SM Seated Shoulder Press 95×10, 115×8
Machine Laterasl raise 120×15, 120×12
Meal 5 - Vanadyl sulfate, Chromium, Evening Primrose Oil
Tilapia filet with 1tbl all natural Tarter sauce ( 9g Fat, 2 gr Carbs, 2 gr Protien) 4 imported Greek Olives.
meal Supps - MAX, MultiV, BCAA Max
10 pm -1 hr again of LISS, Low volume 60% of HR max.
Meal 6 coming
charlievanriper
06-15-10, 3:16 am
[QUOTE=charlievanriper;965269]Final Post
Mon, June, 14, 2010
Meal 4 Pre w/o - Vanadyl sulfate, Chromium,fish Oil
Whey shake 24 gr w/ 2 tbl PB
Yohimbe, BCAA Max, N1T
Session-
CHEST warmups HS Chest- 2p25×25, HS Super Incline 2px20,
Did these as a giant set
Bench Press- 225×8, 225×7 + 2 FR, 275×4 +2 FR
Incline Press 185×8, 185×7, 185×7 + 2 FR
DB Decline Press 75×12, 85×10, 95×7 + 2 FR ( PR and they hurt like hell getting them)
BICEPS ( with my forearm showing signs of pain, I cut the volume here) again as a Giant set.
Barbell Curls 75×10, 75×10, Forearms are feeling better
HS Machine Preacher 45×15, 65×14
DB Concentration Curls 45×8, 45×8
SHOULDERS
Standing Military Press 115×10, 135×8, 155×7
These were done as a Giant set
DB laterals 40×8, 45×6, 45×6
DB Front Raises 40×8, 50×8, 50×6
Seated DB Press 70×6, 70×5, 70×5
Forearms Giant set these also
Wrist Roller 7.5, 7.5, 7.5
Weist Curls 65×15, 75×10, 85×6
Reverse Wrist curls 50×6, Barx8, barx8
Triceps
SM Close Grip Press 235×4, 225×6, 205×8, 185×10
Weighted Dips 45×12, 45×12, 45×12
FINISHER
SM Seated Shoulder Press 95×10, 115×8
Machine Laterasl raise 120×15, 120×12
Meal 5 - Vanadyl sulfate, Chromium, Evening Primrose Oil
Tilapia filet with 1tbl all natural Tarter sauce ( 9g Fat, 2 gr Carbs, 2 gr Protien) 4 imported Greek Olives.
meal Supps - MAX, MultiV, BCAA Max
10 pm -Treadmill 1 hr 20 minutes again of LISS, Low volume 60% of HR max. 478 cals burned,
Vanadyl sulfate, Chromium, Evening Primrose Oil
Meal 6 post Cardio 1 Hot link, and 1 tabl Almond Butter.
meal Supps - BCAA Max, N1T,Calcium
charlievanriper
06-15-10, 9:56 am
Morning Cardio LISS again then later its Legs and Back
YIPPEE I FRIGGING LOVE DOING BEHIND THE NECK WIDE GRIP PULLUPS (ESPECIALLY DOING STATIC HOLDS )
charlievanriper
06-15-10, 1:47 pm
Tue, June, 15, 2010
Well when I awoke this morning to get Crystal ready for work and me to prep for morning Cardio Man I was amazed with how I am looking ( I really need to get some pro Photos done to show), especially after last nights Cardio session. I thought I would have trouble sleeping nope fell asleep as soon as my head hit the pillow.
Did Keto stick and showed just at beginning Keto
Pre Cardio -Yohimbe, Evening Primrose Oil, 1 tbl Mayo
Pre Cardio weight 183
This morning hit the gym for 1 hr ( I lowered my Target HR to 60% which was 101 ) this to me was the amazing part I burned more Calories than I did when I raised my HR higher. Tosay 3.25 miles 1 hr and 578 cals.
Post Cardio weight 181.5
Ok here we go.
Meal 1 - Pre Meal - Vanadyl sulfate, Chromium, fish oil
then 3 Fiber caps
1/3 cup Walnuts, 3 whole Eggs 2 Egg whites, 1 oz Chedder Cheese,Topped with raw Jalapenos and garlic, 1 Hot Link, 1/2 Cup of Cuccumber salad ( soaked in Oil and Vinegar)
meal Supps - MAX, , MultiV, BCAA Max,
http://i48.tinypic.com/30covfb.jpg
Meal 2 - I am getting ready to fix - Whey shake w/ coffee and 1 tbl PB
charlievanriper
06-16-10, 12:48 am
Meal 3- Pre Meal - Vanadyl sulfate, Chromium, Evening Primrose oil
then 3 Fiber caps
Salmon with a small Dinner salad
MultiV, BCAA Max
Meal 4 - Vanadyl sulfate, Chromium
1 tbl Almond butter, 1 tbl Mayo
Pre w/o - N1T, Yohimbe, BCAA Max,
Training Session with water, beta Alinine, Creatine, Arginine
Legs
Box Squats - 275x12, 315x8, 345x5
Behind neck Pullups 8, 8, 8,
Hack Squats - 3ppsx8, 3ppsx8, 3pps+25x6
Seated Leg Curls 175x8, 195x8
Rack Pulls 315x8, 315x8,315x6
Seated Deads 315x8, 315x8, 405x4
Seated low cable rows 185x8, 195x8, 195x6
1 arm T-bar rows 35x15, 60x10, 70x8
SM Calf Raises 3ppsx8, 3pps+25x8, 4ppsx7
Seated Calf Raises 3px8, 4px6
Meal 5- post w/o Vanadyl sulfate, Chromiu, fish oil
8 oz Turkey Breast with gravy ( oil butter seasonings), Steamed Cabbage, Small Diner salad with oil and vinegar dressing.
MultiV, BCAA MAX,
http://i48.tinypic.com/21l681e.jpg
Maybe Cardio tonight if I am up to it!
charlievanriper
06-16-10, 10:37 am
Total rest and recovery today.
Meal 1 - Pre Meal - Vanadyl sulfate, Chromium, Evening Primrose oil
then 3 Fiber caps
woke 3 whole eggs with feta cheese, Whey and coffee shake
meal Supps - MAX, Yohimbe, MultiV, BCAA Max,
Meal planning for the next 2 weeks, Grocery Shopping then a nap and continue the day later I'll spend 1 hr in the sauna in 15 increments to sweat some water and toxins out of my system.
charlievanriper
06-17-10, 12:11 am
Total rest and recovery today.
Meal 1 - Pre Meal - Vanadyl sulfate, Chromium, Evening Primrose oil
then 3 Fiber caps
woke 3 whole eggs with feta cheese, Whey and coffee shake
meal Supps - MAX, Yohimbe, MultiV, BCAA Max,
Meal planning for the next 2 weeks, Grocery Shopping then a nap and continue the day later I'll spend 1 hr in the sauna in 15 increments to sweat some water and toxins out of my system.
fuck I am too tired and wasted to finish,lets just say It was a good rest day spent time in the steam room and sauna 15 minutes each then a cool off in the pool and repeated 3 times.
Meals were tight low cal and perfect on my Macros. tomorrow I will get back on track posting the day!
charlievanriper
06-17-10, 11:35 am
Bk same pre meal and post meal supps as always
5 whole eggs 2 slices Wild alsakan Smoked Salmon, 1 oz feta cheese, sprinkled w/ cheddar cheese, and a spicy Tarter sauce mixed with 1 tbl Mayo.
now out to tear out my Exhaust system and replace it today. Later some light Cardio, but mostly another light and easy rest day!!!!
Abs look Fantastic!!!!!!!!!!!
PORTERHOUSE
06-17-10, 11:39 am
Bk same pre meal and post meal supps as always
5 whole eggs 2 slices Wild alsakan Smoked Salmon, 1 oz feta cheese, sprinkled w/ cheddar cheese, and a spicy Tarter sauce mixed with 1 tbl Mayo.
now out to tear out my Exhaust system and replace it today. Later some light Cardio, but mostly another light and easy rest day!!!!
Abs look Fantastic!!!!!!!!!!!
You make me miss keto so much man! Thats quite a meal!
charlievanriper
06-18-10, 12:09 am
You make me miss keto so much man! Thats quite a meal!
Thx DBO
Meal 2 Low carb style Whopper jr * no sauce, no bun, no Veggies patty with mustard on lettuce. I was out buying tools)
Meal 3 7 slices Pepparoni, 4 oz of left over Turkey breast and a small dinner salad with a Mayo based dressing.
Meal 4 was a Coffee shake with Pb
Meal 5 Adobo chicken burrito's with low carb tortilla on a plate of lettuce with a1/2 an Avacado and cheese.
Will get to finish up replacing the Exhaust system in the morning.
Meal 6 well pronanly 1 or 2 tbl Almond Butter
charlievanriper
06-18-10, 12:29 am
Thx DBO
Meal 2 Low carb style Whopper jr * no sauce, no bun, no Veggies patty with mustard on lettuce. I was out buying tools)
Meal 3 7 slices Pepparoni, 4 oz of left over Turkey breast and a small dinner salad with a Mayo based dressing.
Meal 4 was a Coffee shake with Pb
Meal 5 Adobo chicken burrito's with low carb tortilla on a plate of lettuce with a1/2 an Avacado and cheese.
Will get to finish up replacing the Exhaust system in the morning.
Meal 6 well pronanly 1 or 2 tbl Almond Butter
BK
http://i50.tinypic.com/2ynqcs9.jpg
Dinner
http://i47.tinypic.com/23u5xj5.jpg
charlievanriper
06-19-10, 12:59 am
Do to all my time having me stuffed into an Engine compartment lately lol, I am pushing this out to a 10 day cycle instead of 7 so my Depletion w/o will be Monday and my Recomp will start Monday night!!!!!
charlievanriper
06-20-10, 3:51 pm
relaxing and recovering
Relaxing today and have been away from the weights now 5 days, tomorrow is my Depletion w/o and going to hit it hard. All I can say is definition is looking good, vascularity is becoming obvious and I am getting leaner everyday!!
Trucks finished everything is new again, I still need to replace the dash and 2 new tires and I want to put chrome wheels on her, but alls good now. She's as new as the day I bought her ( except she needs a paint job lol) everything mechanical is new!!!!!
This was dinner on Saturday night: Dinner last night Sauerkraut and imported Organic Brauts with diced green apples, with a couple imported Greek Olives and Green Tea
http://i49.tinypic.com/mceqtl.jpg
Friday night went out to Miracle mile Deli ( a New York style deli restraunt) and I had the combo plate Corned Beef and Pastrami without the bread( just a pile of fantastic deli meats piled high) with Horseradish sauce and a bowl of beanless Chile with cheese and onions and jalapenos. ( definately should have got a pic lol, next time )
charlievanriper
06-21-10, 1:04 am
Dinner Sunday 6/20/10
Pork Chops and Spicy Gravy,with steamed green beans, dinner salad w/ feta cheese and green tea
http://i50.tinypic.com/iokl6w.jpg
Bedtime is A shake 48 gr Whey 1 tbl Olive oil, 5 gr AL Carnitine, water and 4 oz Coconut milk, 1.5 tbl PB
God I cant wait tomorrow is my depletion w/o and then starts my 3rd full Carb up!!
charlievanriper
06-21-10, 1:14 pm
This morning started w/MAX/GXL and Evening Primrose Oil cap a w/o drink of Vitamin C powder, water, AL Carnitine. Starting weight 182.5; 2 hrs treadmill, 742 cals burned, 5 miles hiked, mixed incline levels. 16 minutes in Zone 109 to 120, 104 minutes in Zone 98 to 108; finishing weight 180.
Home to a 48 gr Whey shake w/ 1 tbl PB and 4 whole Eggs 4 Egg whites w/ 1 oz Feta Cheese, with salsa.
Multi V, Vanadyl Sulfate and Chromium.
charlievanriper
06-21-10, 11:31 pm
Mon, June, 21, 2010
This morning started w/MAX/GXL and Evening Primrose Oil cap a w/o drink of Vitamin C powder, water, AL Carnitine. Starting weight 182.5; 2 hrs treadmill, 742 cals burned, 5 miles hiked, mixed incline levels.
16 minutes in Zone 109 to 120, 104 minutes in Zone 98 to 108; finishing weight 180.
Home to a 48 gr Whey shake w/ 1 tbl PB and 4 whole Eggs 4 Egg whites w/ 1 oz Feta Cheese.
Meal 2 - 11 almonds
Meal 3 - Lunch was 48 gr Whey ISO shake withy coconut milk, 3 oz turkey breast in a Dinner salad. Now heading over to Tommies sport nutrition for some Carbo Max and then to the gym for a fun filled killer w/o
Meal 4 - Whey Protien and 47 grams of Carbo Max
Pre w/o Max/GXL, calcium,
Intra drink sample pac of Size ON deluted in 1 qt of water, and a pac of Amino shooter.
Session
SM Calf Raises 3 sets from 275- 275×15, 305×15, 325×13
Leg Press 2 Sets from 2pps- 2ppsx20, 3ppsx15
Seated Calf raise 2 Sets from 3pps- 3ppsx15, 4ppsx8, 4ppsx7
Hack Squats 2 Sets from 155- 3ppsx8, 33psx6, 2ppsx12
SM Box squats 3 Sets from 185- 185×20, 305×10, 360×4 ( PR)
Leg Ext 2 Sets from 115- 115×20,130×15,150×10
Seated Leg Curl 2 Sets from 100- 100×20, 140×15, 160×10
Prone Leg Curl- 80×20, 110×10
Behind neck Pull ups 2 sets- 25×8, 10×10 - then 2 sets front 10×10, 10×10
lat Bench press - Force Reps 315×6, then 225×12, 245×6
HS Bench Press 2 Sets from 2pps- 2ppsx12,2ppsx8
Barbell Rows strict and slow 2 Sets from 135- 135×20,185×10,225×6
Standing Military Press 2 Sets from 105- 135×12,155×10,165×6,175×1
Seated Cable rows 2 Sets from 135- 135×15,210×8,210×8,
HS incline 2 Sets from 1p+25- 1px21
Seated Row machine- 130×15, 175×9
DB incline Press- 65×8, 55×10
DB side Laterals 2 Sets - 30×12,25×15
Machine Laterals- 65×20, 65×18
HS Decline 2 Sets- 1p+35×20,1p+35×14
DB Decline Press- 55×15, 55×11
DB Front Raises 2 Sets- 25×10, 35×10
DB Shrugs- 120×12, 120×10, 60×25, 60×30
barbell Decline Close grips- 3 Sets - 135×15,135×11,135×9
DB Seated Alt Curls- 45×8, 45×8
Rear Laterals 2 Sets- 150×12,150×10
Db rear laterals 25×12, 25×10
Superman Curls- 70×15, 70×12
Made first Carb up drink in the locker room 147 gr Carbs, 24gr Whey ISO, Vanadyl Sulfate and Chromium
Ya buddy its on Carb load time!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!
charlievanriper
06-22-10, 11:26 am
So far Ive consumed 4 - 684 calorie carb up drinks in Phase 1 starting at 7:30 pm, 10 pm, 12:30 am, 3:am, Started Phase 2 where I will cut to 1.5 grams of Carbs and add some starchy Carbs like white bread and potato's or white rice for 4 meals). I finally came out of the haze and realized who I am and where I am at lol, but it was fun playing with the TOON'S. lol
Phase 2 started at 5:30 am with carb drink with 95 gram liquid carbs w/ whey and 1 slice of white bread with 1 half tbl Organic cherry jelly.
2nd at 8:am 1/4 cup white rice and 95 grams of Liquid carbs w/ Whey.
3rd will be at 10:30 am with half a russet potato and Carbo Gain.
4th will be at 1:pm and not yet determined, but Phase 3 I get more real food!!
charlievanriper
06-23-10, 12:34 am
So far Ive consumed 4 - 684 calorie carb up drinks in Phase 1 starting at 7:30 pm, 10 pm, 12:30 am, 3:am, Started Phase 2 where I will cut to 1.5 grams of Carbs and add some starchy Carbs like white bread and potato's or white rice for 4 meals). I finally came out of the haze and realized who I am and where I am at lol, but it was fun playing with the TOON'S. lol
Phase 2 started at 5:30 am with carb drink with 95 gram liquid carbs w/ whey and 1 slice of white bread with 1 half tbl Organic cherry jelly.
2nd at 8:am 1/4 cup white rice and 95 grams of Liquid carbs w/ Whey.
3rd will be at 10:30 am with half a russet potato and Carbo Gain.
4th will be at 1:pm and not yet determined, but Phase 3 I get more real food!!
Phase 3 meals 1 thru 4 or 9 thru 12 depending on how you look at it
meal 9 - 4 oz chicken a shake and a sweet potato for meal 10 made me feel a whole lot better
06/22/2010
weight before sauna 182
weight after 30 minutes in sauna 180
2 hrs after meal 9 of my Recomp!
http://i45.tinypic.com/zswzys.jpg
I was still out of breath and struggling after the sauna
Meal 10 thru 12 coming
Mr. Dead
06-23-10, 12:35 am
Wassup in here, Playa...???
charlievanriper
06-23-10, 12:31 pm
BK 06/23/2010
Meal 1 - wake up shake w/ 48 gr Whey ISO, 30 gr Carbo max, 1 ALCarnitine cap, Serving MAX/GXL, Fish Oil Cap.
Meal 2- 3 eggs 2 egg whites, german hot sausage, sauted Potato, Serrano peppers, jalapeno peppers, red bells, green bells, onion,garlic, salt and pepper with salsa.
all veggies except onions and garlic came from my Garden, salsa was homeade with tomatos out of my garden. with green Tea
http://i47.tinypic.com/10x7ok0.jpg
Today is day 2 Recomp 12 meals the first 8 will be solid protien and carbs, the last 2 to 4 ( depending on how I feel ) will be liquid high glycimic Carbs from Carbo gain to create a Sugar Crash before bed.
charlievanriper
06-23-10, 10:50 pm
BK 06/23/2010
Meal 1 - wake up shake w/ 48 gr Whey ISO, 30 gr Carbo max, 1 ALCarnitine cap, Serving MAX/GXL, Fish Oil Cap.
Meal 2- 3 eggs 2 egg whites, german hot sausage, sauted Potato, Serrano peppers, jalapeno peppers, red bells, green bells, onion,garlic, salt and pepper with salsa.
all veggies except onions and garlic came from my Garden, salsa was homeade with tomatos out of my garden. with green Tea
MaX/GXL and my regular Glucose dispersal agents VS ad Chromium
Today is day 2 Recomp 12 meals the first 8 will be solid protien and carbs, the last 2 to 4 ( depending on how I feel ) will be liquid high glycimic Carbs from Carbo gain to create a Sugar Crash before bed.
Well some how I missed a couple meals so we will run these out to midnight tonight.
snack a small piece of Crystals homeade Coffee cake ( the healthy version ) 0z of walnuts and half an apple
Lunch - raw corn on the cob, pasta and italian sausage, green beans, and half a large sweet potato
mid afternoon snack -sweet potato, 11 almonds
Another 30 minutes in Sauna and 20 minutes in Steam Room today!
dinner - 1/2 cup brown rice with chicken and steamed broccoli.
Snack Meal is liquid again 37 gr of High glycimic Carbs with 24 gr Whey ISO
I will have 2 more shake before midnight tonight, this will create a Sugar crash tonight which should leave me with a blood sugar level of around 80 in the morning!
charlievanriper
06-24-10, 9:13 am
Off to do some low volume high fat calorie burning at the gym before I have meeee eggers boys and girls.
charlievanriper
06-25-10, 12:04 am
Well today I am going to try something new for me. Instead of heavy calories from Food sources I am cutting portion sizes and increasing High quality Whey protien drinks and increasing Fiber by increasing the use of Pysillium husk pills and salads. This way I sti...ll get better quality protien source without the heavy bulk of solid meats.
The day started with 1 hr fasted cardio at 64% of max HR on the treadmill, before BK!
Start the day with my MAX/GXL and yohimbe, tall glass of water
meal 2 BK- I had 3 whole Eggs 10z feta cheese and 48 gr of ISO Whey in Water with 5gr Beta Alininine, 5 gr Arginine, My Max/GXL, Multi V, AL Carnitine capsule, 1 Yohimbe cap and my normal Glucose Dispersal agents Vanadyl sulfate and Chromium, first day of
lunch Meal 3 - will be a salad no veggie with 2oz Chicken and a 48 grDymatize Elite ISO Whey shake w/ water and 5 gr Beta Alininine, 1 AL Carnitine cap, Glucose Dispersal agents Vanadyl sulfate and Chromium
then 1 Fiber cap,
Meal 4 was a 48 gr Whey Shake and water
Pre w/o supps and drink
Intra w/o drink
Session today another killer w/o
Flat Barbell Press 205x6, 225x6, 245x5 275x4
Standing Military Press - 135x12, 135x12
Barbell Shrugs 315x12, 305x12, 275x14, 1 set behind back 275x10
Machine Preacher curl 70x12, 80x12
DB Shrugs 80x15, 95x12, 110x9
Incline DB Press 80x8, 80x8+ 2 FR
Standing Hammer Curl 40x12, 40x12
HS Super Incline 2ppsx12, 2p+25psx6, 2ppsx10
Superman Curls 90x9, 80x12, 80x8
DB Decline Press 80x12, 75x16
barbell decline Close Grip press 185x9, 155x16, 1 set flat 135x14
DB side Laterals 30x12, 35x12
HS Decline Press 3ppsx12, 3ppsx12
DB Front Raises 30x15, 40x12
Dips 3 Sets bodyweight 30,25,17
Reverse Pec Dec - 150x12, 160x9
DB Front Raises with barbell barx20, 55x12, 65x12
Rope Pushdown - 60x8, 50x10, 40x12
Seated Arnold Press 45x12, 45x10
Seated DB Alternate curl 35x18, 35x12
Kickbacks 25x12, 27.5x12
Meal 5- Post meal shake 48 gr Whey ISO w/ water. 2nd serving MAX/GXL,
meal 6- 7 pm salad with second serving of
meal 7 - will be 1/2 cup cottage Cheese
charlievanriper
06-26-10, 12:30 am
Meal 1- 3 eggs and Whey and coffee shake and yohimbe, Multi V, and glucose dispersal agents, MAX/GXL
meal 2 - Celery stalk with 2 tbl PB, cap A L Carnitine
Meal 3 - salad w/ oil and vinager dressing with a beef patty mitotropin and yohimbe, Multi V, and glucose dispersal agents, Evening Primrose oil cap
meal 4 - Whey Shake w/water 24 grams, cap ALCarnitine
Pre w/o 1 tbl Mayo Cellucor M-5
Intra w/o was water w/ Vitamin C powder, Beta Alinine, Arginine, MAX/GXL
Back and Legs ( Smith Machine was broke so no Squats today substituted DB lunges and hacks instead)
Hack Squats Warmup 1 ppsx20, 2ppsx12 ( slow 3-2 count) 3ppsx8 ( slow with 2-2 count), 2ppsx10
Seated Leg Curls 160x12, 160x12,160x11 (static hold)
DB lunges 20 steps out 20 back 10 out and 10 back x 45lbs
leg Extensions 150x15, 160x12, 175x12
machine Calf Raises 260x12, 260x12, 260x12
Seated Calf Raises 3px12, 3px12, 3px12
Flat Bench leg Raises 25, 25,25,25
Lying Leg Curl 125x12, 125x12, 110x10
Frog Kicks 25, 25, 25, 25
I did weighted front then weighted back then lowered the weight repeated then 1 set each bodywt
Pull ups front 25x7, 10x8, bwt x12
Pull ups back 25x7 , 10x8, bwt x10
HS High Row 4ppsx4 1 FR, 3ppsx8, 3ppsx8
Rack Pulls 315x8, 315x7, 315x6
Cable Low row 165x12 (slow static hold), 150x12(same) 150x12
Barbell bent Rows 135x12, 135x12, 135x12
Close grip Pulldown (Triangle) 180x10, 150x12, 150x10
DB Rows 45 x15 (slow ) 45x12(slow), 45x12(slow)
HS Low row 3ppsx6 ( single arm each side) 3ppsx4 finished
Meal 5 - post w/o - Protein drink imediately post w/o 360 cals, 18 gr fat, 12 net carbs, 33 gr protien
Meal 7 will be 2 tbl PB
Nice day today good solid pump, worked on Poses and On holding them. That is way harder than I ever thought. Tonight around 10 or 11 I am going up to walk for an Hr on the treadmill ( and watch the crazies come in late lol
charlievanriper
06-27-10, 7:42 pm
When I was seventeen It was a very good year for small town girls, And soft summer nights
When I was twenty-one It was a very good year for city girls Who lived up the stairs
When I was thirty-five It was a very good year for blue-blooded girls Of independent means
Life's been a mess of good years, That just keep getting better like fine aged Wine!!!!
charlievanriper
06-28-10, 12:59 am
I'll get back focused on Monday, needless to say I've still been strict to a point crashed and burned today with spicy cajun pinto beans w/ Ground beef and Bacon ( I was good with no rice) last 2 days had more work on the Truck so thats been my focus and caused me to miss a lot of Cardio work this week!! So Tomorrow we start a little less intensity more cardio and solid better meal focus ( not so haphazard).
Going to a 2 day split for a couple weeks. Trying to decide on
Day 1 Chest Shoulders Triceps.
Day 2 Legs Back Biceps
Or
Day 1 Chest Shoulders Arms
Day 2 Legs Back
Hope someone has an opinion!
C.Coronato
06-28-10, 10:17 am
Everything is looking in check. Whats your goal with doing a 2 day split? I dont have much experience with it ..
charlievanriper
06-28-10, 10:28 am
Everything is looking in check. Whats your goal with doing a 2 day split? I dont have much experience with it ..
Really just to lower the overall Volume a little giving me an opportunity to hit it hard and heavy bring the time hitting the Iron back within a 90 minute window.
I am thinking since I limit actual Bicep work anyway to keep it with Back and Legs and add in some Exercise variation on days 3 & 4
charlievanriper
06-28-10, 10:30 am
When I was seventeen It was a very good year for small town girls, And soft summer nights
When I was twenty-one It was a very good year for city girls Who lived up the stairs
When I was thirty-five It was a very good year for blue-blooded girls Of independent means
Life's been a mess of good years, That just keep getting better like fine aged Wine!!!!
God I loved that song and Frank Sinatra just the classiest guy ever!!!
charlievanriper
06-28-10, 1:33 pm
Mayo, Celery and Pb mid morning snack, then Lunch ( probably a burger patty and small salad) then off for a Haircut and shave then a good upper body training session with my Crazy as me good friend MR Mike!
He also loves doing desert wind sprints on the mtn Bike in 115 plus desert sun OOOOH YA THEY JOY OF SWEAT AND PAIN!!!!!!!!!!
Thier is no yesterday only today to create tomorrow, so get off your ass and create what you dream about!
charlievanriper
06-28-10, 11:42 pm
Total low Carb
BK 5 whole eggs w/ 1 0z feta cheese - Multi V MAX/GXL, BCAA MAX
Mid morning snack Mayo, Celery and Pb,
Lunch a burger patty and small salad w/ Imported Olives - Multi V, BCAA Max
Meal 4 Pre w/o meal 48 gr Whey shake
Pre w/o supps ( drink) My M5
Then 1 tbl Mayo
Standing Military Press 2x12- 115x12 125x12 135x10
Flat Barbell Press 2x12- 225x12 225x11
Standing Barbell Curls 2x12- 95x12 95x12 ( I never use heavy weight here, slow and focused curls)
Incline DB Press 2x12- 70x12 80x10
Seated Alt DB Curl 2x12- 30x12 35x12
DB Decline Press 2x12- 70x12 75x12
DB Laterals 2x12- 25x12 25x12 w/ 4 count hold
Smith Machine Shrugs 2x12- 145x12 145x12 Barbell today w/ 3 count hold
Dips 2x12- plus 40xbwt 35xbwt 28xbwt
Superman Curls 2x12- 70x12 80x12 80x10
Reverse Grip Press dwn 2x12- 60x20 30x12 30x10 1 Arm from now on
Short and sweet great pump even without the crazy volume.
50 gram recovery Shake ( 5 gr Carbs 3 gr Fiber) - MAX/GXL, BCAA Max
Meal 5 Dinner a Salad w/ Salmon w/ Mayo based homeade dressing
Meal 6 bedtime will be 2 tbl PB
Mikes first day with me and He was vary pleased as not only did I workout with him, but I explained and taught him as we went.
Micheal has a Time trial on Wensday so no legs tomorrow ( we will do those on Thursday) I wish him success and fun on his run, he will do great!
Thier is no yesterday only today to create tomorrow, so get off your butts and create what you dream about Today so you may live what you dream about tomorrow!!!!
charlievanriper
06-29-10, 10:27 am
A cool comment from a client "Charlie: Great workout yesterday! Feeling the transistion from pain to strength. If anyone ever wanted my opinion, and regardless they will get it anyways; you're one of the best trainers I've ever worked with. thanks bro Micheal
Got to love this Shit!!!!!!!!!!!!!
Legs and Back today
charlievanriper
06-29-10, 10:31 am
Wake up Coffee and ISO Whey with AL Carnitine
BK 3 whole eggs and 3 slices bacon - Multi V, MAX/GXL, BCAA MAX.
( found with the MAX I dont need the Fish oil nor the Joint formula's or the Trib and Yohimbe anymore). I am lifting hard and heavy with the same energy and focus without all the additional Supps.
Mr. Dead
06-29-10, 1:39 pm
What's goin' on, in here...???
charlievanriper
06-29-10, 3:47 pm
Well Lunch coming up, I'll have to eat out ( maybe a couple 1/3 lb grilled burgers Low Carb style w/ a salad) then off to Scottsdale fashion mall to my fav gym apparel store Defy Apparel for another tight training shirt.
Then pre w/o meal and then legs and back w/ some cadio after.
Mr. Dead
06-29-10, 3:57 pm
Well Lunch coming up, I'll have to eat out ( maybe a couple 1/3 lb grilled burgers Low Carb style w/ a salad) then off to Scottsdale fashion mall to my fav gym apparel store Defy Apparel for another tight training shirt.
Then pre w/o meal and then legs and back w/ some cadio after.
I hate when lunch is coming up... That queasy feeling, sometimes accompanied with a burning sensation... I prefer to keep it down...
charlievanriper
06-29-10, 7:14 pm
yep thats what I had for lunch - Multi V, BCAA MAX, and 2 - 1/3lb low carb style burgers with salad.
late afternoon snack 48 gr ISO Whey and Coffee, 1 tbl Mayo
Pre w/o M-5 - 2 caps of AL Carnitine
Intra today is a bottle of Ripped Force, 5 gr Beta Alinine, BCAA MAX, Arginine,
training Session today
Legs
5 sets Hacks - Smith machine is still broke
2 sets stiff leg deads
2 sets seated leg curls ( heavier)
2 sets Machine Calfs
Back
5 sets Wide grip Pull ups
2 sets seated deads
2 sets Triangle close grip pulldowns
2 sets Barbell Rows
10 to 12 rep range
charlievanriper
06-29-10, 7:19 pm
quick and easy but frigging effective
charlievanriper
06-29-10, 7:23 pm
I will not be stopped!!!!!!!!!!!!!
The future and the world belongs to me, go ahead and try to block me, stop me or get in my way!!!!!
I dare ya ha ha ha
charlievanriper
06-29-10, 7:28 pm
Thier are a couple that will join me in victory ( they know who they are and the rest well the rest are just squirrles trying to get nut!!!!!!!
Ha ha ha
i am the future, technology has evolved and the future is now!!!!!
charlievanriper
06-29-10, 7:41 pm
First i will spread like a virus thru your world, crushing all before me!!!!!
charlievanriper
06-30-10, 12:47 am
Another day another victory another fan another memnory another gold coin in my treasure chest awaiting me in heaven.
Pre w/o M-5 - 2 caps of AL Carnitine
Intra today is a bottle of Ripped Force, 5 gr Beta Alinine, BCAA MAX, Arginine,
training Session today
Legs -----
5 sets Hacks - Smith machine is still broke
2ppsx12, 2pps+25x12, 2pps+35x12, 3ppsx12, 3pps+25x8
3 sets stiff leg deads
135x15, 225x12, 225x8
2 sets seated leg curls ( heavier)
165x12, 175x12
2 sets Machine Calfs
360x10-260x12,,, 360x10-260x10,,,, 180x16
Seated Calf Raises 3 set 2px15, 3px12, 4px8
Back----
5 sets Wide grip Pull ups - high to chest
8, 8, 8, 8, 8,
2 sets seated deads
225x15, 315x12, 405x10, 505x1 //FRIGGING PR\\
2 sets Triangle close grip pulldowns
160x12, 160x12
2 sets Pendaly Rows
225x4, 225x4
2 sets Barbell Rows
155x12, 155x12
Hypers with 25lb plate 2 sets
15, 12
Low Cable row 2 sets
160x12 slow with 2 count pause, 160x10 with pause.
During this time I had the opportunity to advice and correct 2 younger guys that actually listened and thx me.
1 senior that was thrilled that I took my time to show him the proper form for the exercises he was doing. And another older gentelmanthat needed advice, I walked him around the gym explaining which exercises he should be doing and why and showed him how.
Overall other than the ignorant little college girl that took offense to my making a point( I use my accomplishments and my age to show others that Yes I do know what I am talking about and not as a Brag and she was to stupid to understand that.
The problem comes because every jackass in the gym has an opinion and 99% of them have not progressed since they started ( so shut the fuck up and train and let the ones that are making progress give pointers lol).
When I tell others that the advice I give comes from a 52 yr old that runs a sub 5 in the 40 and squats over 350, deads over 350, and benches over 300 its a little obvious that I know my shit okay so it aint bragging if it helps 1 other person to excell.
CC, CG, JD This is not aimed at you, as I know you guys stop in when you have time.
Just a little rant!!!! Not that most of you will be reading this, so its out their is all i care about Period.
Great energy but I gots to leave that Ripped Force alone, to much of it and the Gurrana will shut down your libido ooooooooooops mama gonna get angry with me lol.
Post session meal All u can eat Salad at olive Garden, a 50 gram ISO Whey Shake and MAX/GXL
Last meal will be 1/2 cup cottage cheese and 1 tbl PB
charlievanriper
06-30-10, 1:09 am
http://i47.tinypic.com/id9jyh.jpg
charlievanriper
06-30-10, 9:52 am
Wake up Coffee and Whey ISO ( chocolate) MAX/GXL,
2 hrs later - 3 whole eggs 3 egg whites, 1/2 oz feta, 2 slices Bacon w/ salsa
MultiV, BCAA Max, Vanadyl Sulfate, Chromium,
30 minutes later - 2 fiber caps
later this morning I'll don my vest and hit the treadmill for a 2 hr session simulating a hike with Backpack, HR max 65%
charlievanriper
06-30-10, 9:55 am
Decided I'm gonna take the north out and leave it Phoenix Animals
charlievanriper
06-30-10, 5:58 pm
Beast wake up must feed again:
Wake up Coffee and Whey ISO ( chocolate) MAX/GXL,
2 hrs later - 3 whole eggs 3 egg whites, 1/2 oz feta, 2 slices Bacon w/ salsa, MultiV, BCAA Max, Vanadyl Sulfate, Chromium,
30 minutes later - 2 fiber caps, next off to get an XRay for Crystals Shoulder ( a Possible torn Rotator Cuff. ( no not on my watch she has another woman she trains with)
Later this afternoon I'll don my vest and hit the treadmill for a 2 hr session simulating a hike with Backpack, HR max 65%
10:30 snack - 2 celery stalks with 1 tbl pb on each.
1:00 pm -- Low carb steak burger from Carls JR, and a Designer Whey Protien Shake ( approx with shake 690 cals, 38 gr Fat, 10 net carbs, 58 grams Protien)
next meal will be 4:pm after my 2 hr walk
http://i45.tinypic.com/6quzch.jpg
charlievanriper
07-01-10, 12:28 am
Beast wake up must feed again:
Wake up Coffee and Whey ISO ( chocolate) MAX/GXL,
2 hrs later - 3 whole eggs 3 egg whites, 1/2 oz feta, 2 slices Bacon w/ salsa, MultiV, BCAA Max, Vanadyl Sulfate, Chromium,
30 minutes later - 2 fiber caps, next off to get an XRay for Crystals Shoulder ( a Possible torn Rotator Cuff. ( no not on my watch she has another woman she trains with)
Later this afternoon I'll don my vest and hit the treadmill for a 2 hr session simulating a hike with Backpack, HR max 65%
10:30 snack - 2 celery stalks with 1 tbl pb on each.
1:00 pm -- Low carb steak burger from Carls JR, and a Designer Whey Protien Shake ( approx with shake 690 cals, 38 gr Fat, 10 net carbs, 58 grams Protien)
http://i45.tinypic.com/6quzch.jpg
I had to postpone cardio to get an XRay for Crystals Shoulder ( a Possible torn Rotator Cuff. ( no not on my watch she has another woman she trains with).
10:30 snack - 2 celery stalks with 1 tbl pb on each.
1:00 pm -- Low carb steak burger from Carls JR, and a Designer Whey Protien Shake ( approx with shake 690 cals, 38 gr Fat, 10 net carbs, 58 grams Protien)- Mult V, BCAA Max, Vanadyl Sulfate, Chromium,
30 minutes later 1 Psyllium Husk cap
3:00pm- Did a 50 gr ISO Whey shake and a tbl of Mayo
45 minutes later a bottle of Speed Stack ( it was quick )
then todays training was some strict Lat work today then hr on the tread w/ my vest ( I wanted 2 hrs but after pumping the lats I just did not have the extra hr in me)
DB Striation Rows 6 sets 2 each 75%, 45%,30% with 25 lb DB
Reverse grip Barbell Rows 115x20, 115x20,135x17,135x11
Straight arm Pulldowns 50x30 no rest 60x18, then 60x20 no rest 75x12
Reverse Grip Straight arm Pulldowns 75x12, 75x12, 60x15, 60x12
Side Cable Pullovers free motion machine 7x30, 9x25
DB Pullovers 85x9, 70x12
Scapula Depressions 2 sets each wide and close grip
Wide grip 210x25, 225x20, 255x15 -- reverse Grip 255x10
Close Grip 210x25, 225x20,255x15 -- reverse Grip 255x10
DB Rows 55x15, 55x12
HS Low Rows single arm 2ppsx15, 2ppsx12
6 pm - was a large veggie free salad and 3 whole eggs w/ feta cheese - MAX/GXL, BCAA Max, Vanadyl Sulfate, Chromium,
9pm -Having a 48 gr Whey shake w/ 1 tbl PB, 1 tbl Olive Oil
charlievanriper
07-01-10, 3:45 pm
New fucking pics keteo week 5 day 4
G]http://i50.tinypic.com/qxrmac.jpg[/IMG]
http://i45.tinypic.com/977fib.jpg
http://i45.tinypic.com/2e32vyp.jpg
http://i48.tinypic.com/m8zkox.jpg
http://i50.tinypic.com/qxrmac.jpg
charlievanriper
07-01-10, 4:59 pm
another steak with cottage cheese and a salad without veggies, then hard training.
Mr. Dead
07-01-10, 4:59 pm
New fucking pics keteo week 5 day 4
G]http://i50.tinypic.com/qxrmac.jpg[/IMG]
http://i45.tinypic.com/977fib.jpg
http://i45.tinypic.com/2e32vyp.jpg
http://i48.tinypic.com/m8zkox.jpg
http://i50.tinypic.com/qxrmac.jpg
Lookin' awesome, there!!!
charlievanriper
07-02-10, 1:34 am
Meal 1 coffee and 38 gr Whey ISO Max/GXL,
Awesome 90 minutes max HR 114 set to 64 % 108 , 780 cals burned, 5.25 miles hiked 45 min decline, 30 minute incline 15 minutes flat. Filmed vids then had
meal 2--3 whole eggs and a 6 oz steak w/ 1/2 cup cottage cheese, Multi V, BCAA Max
Meal 3 1/3 cup almonds
Meal 4 lunch sliced steak in salad greens and 1/2 cup cottage cheese - MultiV, BCAAMax.
pre w/o Shake,
a bottle of Speed Stack for intra, BCAA Max,
training session Chest/ Shoulder/Arms
Standing Military 3x12 ------ 125x12 ------- 130x11 --------- 130x8
Flat DB Press 2x12 ------ 85x12 ------ 85x12
Standing Barbell Curls 3x12 ----- 85x12 ------- 85x12 ------- 85x10
Incline Barbell Press 2x12------- 155x12 ------- 185x10
Seated Alt DB Curl 3x12 -------42.5x12 ------- 40x12 ------- 40x10
Barbell Decline Press 2x12 ------- 185x12 ------- 185x10
Db Incline fly 2x12 ------ 45x12 ------ 45x12
DB Laterals 2x12 ------ 32.5x12 ------ 32.5x12
Smith Machine Shrugs 2x12 ------ 275x12 ------ 365x10
Smith Machine Shrugs – behind back 2x12 ----- 185x12 ------ 275x12
Weighted Dips 3sets ---- 90x9 ------ 90x8 ------ 90x5
Superman Curls to front 2x12 ------ 90x12 ------ 100x12
Over head triceps rope press SS w/ below 2x12 ------ 80x12 ------ 80x10
Rope Press downs 2x12 ------ 70x12 ------ 70x12
Smith machine barbell Static Holds for 15 count 2sets ------ 5pps ( 465) ----- 5pps ( 465)
Whey Shake imediately after
then salad and shrimp scampi at Olive Garden. MAX/GXL, Vanadyl Sulfate, Chromium,
Waiting for 2 tbl Pb before bed lol
Radical day, and I just found out that Animal and Universal Nutrition has given me title to The North Phoenix ABC and made it an official member of the Legion
charlievanriper
07-02-10, 1:40 am
Sweet dreams my Brothers and Sisters dream of unbridled passion for the things you have always wanted to accomplish, then awaken in the morning and pursue them with the same unbridled Passion that you dreamed of. Maintain a single minded focus on your goal whatever it may be!!!!!!!
And to quote a friend of mine " Dream big as it takes the same effort to Dream huge as it does to dream small" !!!!
charlievanriper
07-02-10, 5:05 pm
Well here's todays update so far late but sorry.
Wake up Whey and Coffee
60 minutes weighted vest walk 62& of max HR 563 cals burned 2.78 miles incline from 2.5 all the way to 15 and back to 1.0
2 whole eggs and 4 egg whites 1 oz cheese multiV, MAX/GXL, BCAA Max, BCAA Max,Vanadyl sulfate, Chromium
Lunch was a Taco bell Bean burrito with jalapenos, rice added, small bowl of Crystals Pad Thai Noodles with chicken, Tofu, and broccoli. Multi V, BCAA Max,Vanadyl sulfate, Chromium
Fiber cap
Pre w/o meal will be Whey Shake w/ water and 1 tbl PB.
Then a pre w/o drink, BCAA Max,
http://i46.tinypic.com/ej7i4w.jpg
Then my 90minute depletion workout w/ another 1 hr on Treadmill.
Then my first of 4 liquid high GI Carb drinks.
charlievanriper
07-03-10, 3:33 am
first half of this was between 5:30 and 6:30 then I took Crystal home and fed her, then back to the gym about 9:00 I had a 50 gr Protien shake and a tbl Mayo about 7:.30
SM Calf Raises 2ppsx30, 2ppsx28, 2ppsx24
Leg Press 2ppsx30, 2ppsx45, 2ppsx45 with after each set 25 each
machine Calf raise 160x20, 160x15
Leg Ext 100x35, 85x50
Seated Leg Curl 105x30, 100x50
HS High Row 2ppsx18, 2pps+25x10, 1ppsx45, 1ppsx35
HS Bench Press 1ppsx40, 1pps+25x22, 1ppsx35
Cable incline Fly’s 70x15, 60x20, 50x28
Machine Rows 3 sets 100x30
Std Machine Press 105x15, 105x12
HS Low Rows close 1ppsx50, wide 1ppsx40
Machine Laterals 65x30, 50x40
Rear Laterals PD 110x25, 120x20
Pec Dek -PD 140x20, 120x30
first carb up midnight
second 2:30 am
third 5:00 am
fourth 7:30 am
charlievanriper
07-03-10, 2:34 pm
Fucking bitch of a Depletion Session yesterday I still cant get going.
Going to re instate my certifications as well as get the sports nutrition performance specialty cert. Within 3 months I will havemhy Masters level Trainer Certification. As I plan on getting on Staff now with 24 hr fitness, I've found a comfortable home. The really funny thing is ( I must have bodybuilders syndrome since I think I am small and others look at me like wow dude your getting huge) Well as of last night the word has leaked that I am trying to get on Staff and last night I had 3 guys come up and tell me they wan me to Train them.
So my Dance card is getting full and I aint even at the dance yet lol.
charlievanriper
07-05-10, 2:00 pm
Well over all not too bad of a carb up, friday and Saturday were awesome, Meals were right on target, sunday I crashed and burned so monday is gonna be an extension and I am going to allow carbs today and then tonight cause myself aBlood Sugar crash and start back into Keto on Tusday.
Later today will be Chest/ Shoulders and Biceps ( I did some shaping wok for triceps yesterday so thier will be no supplemental Tricep work today).
Cellardweller
07-05-10, 4:50 pm
Diet is rocking and you're looking good in those pics. I gotta get my diet on a leash. Subbing for inspiration. Thanks Charlie.
charlievanriper
07-06-10, 12:20 am
cool bro, if you need any help dont hesitate to ask. Todays sessions will be posted before the night is up!
charlievanriper
07-06-10, 1:43 am
An additional Carb day, tonight will be a forced Blood Sugar Crash. Chest/Shoulder Bi's
Wake up Coffee and Whey ISO - MAX/GXL, Yohimbe, AL Carnitine
BK - 2 slices Bacon, 3Organic Blueberry jelly - MultiV, BCAA max, Vanadyl Sulfate, Chromium.
Snack celery and almonds
Lunch-a Low carb bun & Burger and a Potato with a ISO Whey shake with 1 Tbl PB, 1 tbl Breyers yeast, 5 g Beta Alinine, 5 g Arginine, Vanadyl Sulfate, Chromium
pre workout shake with carbs, Yohimbe, AL Carnitine
Pre w/o 1 Tbl Mayo
Flat Barbell Press Warmup set 1 225x4, set 2 275x1, set3 295x1,
Flat Barbell Press set4 225x10, set5 225x8+ 1 FR,
Standing Military Press 135x12, 135x12,155x6
Standing Barbell Curls 85x12, 95x12, 95x10
Incline Barbell Press 185x8, 175x12, 205x5
Seated Alt DB Curl 45x12, 45x12,47.5x7
Barbell Decline Press 205x12,205x12, 215x8
DB Laterals 35x12 30x12
Smith Machine Shrugs 3ppsx12, 3ppsx12, 4ppsx8
Superman Curls 100x12,110x8
Static Hold Barbell Shrug 5ppsx10 count, 5ppsx10count
EZ close grip cable curls 150x12, 170x12, 190x7
Barbell Concentration Curls 65x12, 85x10,
Whey shake w/ water and 47 gr Maltodextrin
Salad with 2 oz chicken, Mayo based dressing, Vanadyl Sulfate, Chromium, Multi V, MAX/GXL
These 2 high Carb ( Maltodexrin ) shakes should cause a total Blood Sugar Crash after the last 2 days of Complex Carbs, this will be like a kid eating a candy bar energy will spike then crash so in the morning my Blood sugar level should be down around 75 to 80 just perfect to be back in to KETO by Wensday morning.
9:30 pm Shake with 36 gr Carbs 24 gr Whey, Vanadyl Sulfate, Chromium
11:30 pm Shake 36g Carbs, 24 gr Whey ISO, Vanadyl Sulfate, Chromium
Also it looks Like I'm going to get to try Sportpharma's new Diet protien, as I won the summer stak promo, So I'll let everybody know how it all goes and especially how good the new products are.
Firedrake
07-06-10, 2:24 am
Great looking work, Charlie -- I almost had an UNintentional crash today, when we dallied too long at the gym, between training and posing . . .
charlievanriper
07-06-10, 3:18 pm
Pretty good day altogether, one of my Friends with some motivation today Pulled 405 on his Deads today, when I told him he could do it he believed me and pulled it. I have the pic I just need a cord to upload it so the pic will be posted tomorrow. Totally proud of him!!!!
I told him I'm going to push him too 425 next week, cant wait to film that one.
He has been stagnate in his growth now for a while doing as I considered to much work in the 5x5 program, So I have suggested a new strategy which he likes and will start in his next W/o. I see fun times in the gym for him now.
I have never been a big fan of the 5x5 as it does not allow enough recovery time ( its a great program if all your looking for is Strength gains, but for Mass and Muscular development I have not seen much progress without excessive supplementation).
I prefer a Compound Mulrijoint program focusing on 2 sets in a 10 to 12 rep range, hitting failure on number 12, finishing all Compound lifts with 1 set of heavy weight to fail in a 4 to 6 rep range. Many will disagree, but this is what has built my Physique and many others that have followed my advice!
He is joining our ABC and is excited to be a part of this Club
charlievanriper
07-07-10, 1:39 am
No Pull ups today as I have some soreness in the elbow area.
So instead:
Wide Grip Cable Pull downs 185x12, 185x12, 185x12
Rack Pulls 225x20, 305x12, 325x10, 355x6, 2 attempts at 405 but could not get lockout on either.
Reverse Barbell Rows 115x15, 125x15, 135x12
DB Striation Row 70 degree 30x12, 35 degree 30x12
Scapula Depessions 225x20, 225x20
Machine rows wide 145x10, 145x8, reverse close grip 145x12, 145x12
Low Cable Row 185x12, 185x12, 185x10
Straight Arm Pulldowns 75x12, 75x12, 75x12 med underhand grip 75x12, 75x12, 75x12
HS Low Rows cloes grip 1ppsx45, 1ppsx35
Tricep Overhead ext w/ rope 40x50 reps, 40x40 reps, 40x30 reps
Food was about the same as always, I'm to tired to worry about it, and a little frustrated. LOL I have those little moments where one day I am all fired up and the next just "Well a misunderstood youngster lol' Oh well tomorrow is another day and another try at it!!!!!!
Cellardweller
07-07-10, 1:48 am
Thats alot of reps in there. High volume. Great job.
charlievanriper
07-07-10, 3:01 pm
wake up Max/Gxl, bcaa max, yohimbe, coffee 1 scoop protien
1 hr Cardio
BK 4 whole eggs jalapenos and Onions sprinkled with fresh garlic, Protien shake w/ 2 tbl PB, 1 tbl Brewers Yeast and water, MultiV, Vanadyl sulfate, chromium,
Crystal starts her Physical therapy today, so I may work in some leg work maybe just more cardio and sauna. I just dont know.
charlievanriper
07-07-10, 6:20 pm
lunch big plate of Romane and spinach with Tuna and a shake with pb and water.
all my normal supps,
charlievanriper
07-08-10, 9:29 am
wake up coffee and whey same supps
off for cardio then more food. more sleep more food more sleep some Triceps and legs today more food more sleep more cardip more food more sleep.
well thats about it, sub 9% now I'm just melting away, no energy to log no energy to fuck no energy to do anything. Everyone at the gym is worried about me, family is all worried, and saying I am pushing myself to hard, well if I am at least I'll fucking have that Heart attack heading in the right direction and be sub 8 with fucking abs.
charlievanriper
07-08-10, 9:39 am
Stress levels are thru the roof, I am extremely weak ( sub 9% now ) like I said earlier everyone that knows me is all worried I am heading for a heart attack ( to many stims and not enough food) but at least I'm getting rid of the bodyfat. Another week of under 30 carbs. 2 sometimes 3 - 30 minute cardio sessions ( I cant make it thru more than 30 )now per day, plus weights using a 2 day split. I am still going to try to make this first event happen within 6 to 8 weeks, but I dont know what shape I'll be in as far as being able to participate. I hope the energy goes back up and the weakness goes away soon.
charlievanriper
07-08-10, 2:11 pm
Stress levels are thru the roof, I am extremely weak ( sub 9% now ) like I said earlier everyone that knows me is all worried I am heading for a heart attack ( to many stims and not enough food) but at least I'm getting rid of the bodyfat. Another week of under 30 carbs. 2 sometimes 3 - 30 minute cardio sessions ( I cant make it thru more than 30 )now per day, plus weights using a 2 day split. I am still going to try to make this first event happen within 6 to 8 weeks, but I dont know what shape I'll be in as far as being able to participate. I hope the energy goes back up and the weakness goes away soon.
got thru 45 minutes this morning on the Treadmill, 2 miles 300 clas 63& of max HR. Came home ate 4 whole eggs w/ salsa had my regular supps and went to sleep for a couple hrs ( 1.5 I guess), I'm gonna have another 300 cals in 30 minutes.
This little experiment in Extremes well its tough.
charlievanriper
07-08-10, 3:19 pm
got thru 45 minutes this morning on the Treadmill, 2 miles 300 clas 63& of max HR. Came home ate 4 whole eggs w/ salsa had my regular supps and went to sleep for a couple hrs ( 1.5 I guess), I'm gonna have another 300 cals in 30 minutes.
This little experiment in Extremes well its tough.
Eggs helped a little, I may have to add a pc of toast today ( maybe)
Feeling weak but not as listless and not currently lightheaded, Headaches back and thiers the light shakes ( noticable in my fingers) but other than that I'm up. at lunch I am having a small salad with a 4 oz Tilapia fillet ( another 300 cals, this is my current goal to hit 6 meals during the day all at 300 approx for a total of 1800 maybe push it too 1950 max daily) this will keep me above my RMR and still in a Calorie deficit, and hopefully out of the Hospital ( as I'm not ready for them Nurses yet).
Cellardweller
07-08-10, 3:34 pm
I'm a nurse and you don't want to see my ugly mug looking down at you in bed. LOL. You're a man with a plan but keep it safe bro.
Mr. Dead
07-08-10, 3:36 pm
Eggs helped a little, I may have to add a pc of toast today ( maybe)
Feeling weak but not as listless and not currently lightheaded, Headaches back and thiers the light shakes ( noticable in my fingers) but other than that I'm up. at lunch I am having a small salad with a 4 oz Tilapia fillet ( another 300 cals, this is my current goal to hit 6 meals during the day all at 300 approx for a total of 1800 maybe push it too 1950 max daily) this will keep me above my RMR and still in a Calorie deficit, and hopefully out of the Hospital ( as I'm not ready for them Nurses yet).
Especially, if that nurse is me... *LOL*
I'm a nurse and you don't want to see my ugly mug looking down at you in bed. LOL. You're a man with a plan but keep it safe bro.
x2...
charlievanriper
07-08-10, 4:57 pm
I'm crashing again, so its off to bed for an hr, hey you too thats a scary thought to wake up to you guys staring at me, I want the cute little brunete or redhead down the aisle ( no offense lol).
charlievanriper
07-08-10, 11:41 pm
So I had a protien Shake no Carbs, went to the gym was feeling really good later in the day, so
I started with All done as a huge giant set 1 full run then repeat
Military presses with 95x15, felt good went to 135x10 for 2 sets then 135x15
Hanging hip raises ( from the Pull up bar) 30 reps
1 arm DB preacher curls 30x20 reps for 3 sets
reverse bar pressdowns 80x40, 90x40, 120x20, 130x12, 150x8
Standing DB Curls 40x12, 45x110, 55x8
Overhead Rope extensions with sharp outward thrust 40x50 reps, 50x30 reps, 60x15 reps
Hanging leg raises 30
Seated Smith Machine Press 55x25, 75x20, 95x15
Home to a Shake and 4 oz Tilapia
around 9 pm I'll have 2 whole eggs
and then bed
The headache is still here, and I almost collapsed at the gym, but I think that I just needed to slow down.
I hope I start feeling better tomorrow.
charlievanriper
07-09-10, 12:11 am
Had a Coffee shake
then Cardio 45 minutes this morning on the Treadmill, 2 miles 300 clas 63& of max HR
Then Came home ate 4 whole eggs w/ salsa had my regular supps and went to sleep for a couple hrs ( 1.5)
awake again, 1 scoops 24 gr of Whey ISO protien, 2 tbl PB, 2 celery stalks 330 cals some fiber, 17 gr fat
lunch I am having a small salad with a packet of Tuna ( another 300 cals, this is my current goal to hit 6 meals during the day all at 300 approx for a total of 1800 maybe push it to 1950 max daily) this will keep me above my RMR and still in a Calorie deficit, and hopefully out of the Hospital ( as I'm not ready for them Nurses yet).
Well just woke up again having a shake 2 scoops Whey with water with a quick tbl Mayo giving me 340 cals 15 gr fat 48 gr Protien for my mid afternoon snack. I am going to try and hit the gym to walk and maybe do some Arm work hoping. Still really weak though.
Well no Cardio but I started with these All done as a huge giant set 1 full run then repeat
Military presses with 95x15, felt good went to 135x10 for 2 sets then 135x15
Hanging hip raises ( from the Pull up bar) 30 reps
1 arm DB preacher curls 30x20 reps for 3 sets
reverse bar pressdowns 80x40, 90x40, 120x20, 130x12, 150x8
Standing DB Curls 40x12, 45x110, 55x8
Overhead Rope extensions with sharp outward thrust 40x50 reps, 50x30 reps, 60x15 reps
Hanging leg raises 30
Seated Smith Machine Press 55x25, 75x20, 95x15
Home to a Shake and 4 oz Tilapia
around 9 pm I'll have 2 whole eggs
and then bed
The headache is still here, and I almost collapsed at the gym, but I think that I just needed to slow down.
I hope I start feeling better tomorrow.
charlievanriper
07-09-10, 1:00 pm
Well another coffee shake w/ PB at 5 am, 30 minutes walking on treadmill, came home and crashed and burned till 9 am when I had 3 whole eggs, a shake with water and 1 slice of toast with 1 tbl Mayo. Normal daily supps ( thier already listed on other posts and I dont have the energy to repost them).
Heading toward mid morning snack which I am still deciding.
charlievanriper
07-09-10, 3:15 pm
Well another coffee shake w/ PB at 5 am, 30 minutes walking on treadmill, came home and crashed and burned till 9 am when I had 3 whole eggs, a shake with water and 1 slice of toast with 1 tbl Mayo. Normal daily supps ( thier already listed on other posts and I dont have the energy to repost them).
Heading toward mid morning snack which I am still deciding.
Well mid morning snack -- 2 turkey sausages, 2 celery stalks, 1 tbl Mayo
Then 20 minutes Icing the lower back and 20 minutes with the Tens Unit on my Back,
After lunch I am going to pack my pre w/o shake, some other snacks and heading to the gym to do 30 more minutes walking, then the Sauna, then around 3 or 4 some Chest work and then another 30 minute walk and home for dinner.
Spend the afternoon at the gym.
Mr. Dead
07-09-10, 3:17 pm
I'm crashing again, so its off to bed for an hr, hey you too thats a scary thought to wake up to you guys staring at me, I want the cute little brunete or redhead down the aisle ( no offense lol).
So... You don't want the enema, then...??? *LOL*
charlievanriper
07-09-10, 3:20 pm
So... You don't want the enema, then...??? *LOL*
Not from you, from that cute redhead in Ward B lol
charlievanriper
07-09-10, 11:30 pm
Well another coffee shake w/ PB at 5 am, 30 minutes walking on treadmill, came home and crashed and burned till 9 am when I had 3 whole eggs, a shake with water and 1 slice of toast with 1 tbl Mayo. Normal daily supps ( thier already listed on other posts and I dont have the energy to repost them).
Well mid morning snack -- 2 turkey sausages, 2 celery stalks, 1 tbl Mayo
Then 20 minutes Icing the lower back and 20 minutes with the Tens Unit on my Back,
After lunch I am going to pack my pre w/o shake, some other snacks and heading to the gym to do 30 more minutes walking, then the Sauna, then around 3 or 4 some Chest work and then another 30 minute walk and home for dinner.
Lunch was 6 oz chicken, a salad, and a shake!
mid Afternoon snack Shake w/ PB
Today I hit 35 sets on Chest, mostly High rep work on Flys from Free motion, DB, and Cable work. Finishing with High rep Barbell work. 20 minutes sauna and home to
Dinner a shake and small salad w/ tuna total cals 260 cals, 68 gr protien, 15.5 gr fat, Dressing will be Olive oil, vinegar and lime juice.
Well going to switch things up a little and come off Keto for a couple weeks and do some serious carb cycling and Calorie restriction. Tonight cutting another 100 cals from each of my last 2 meals giving me a total of 1650 cals today instead of 1850. Calorie restriction does not work unless you kick up the intensity of your weight training of which I have done that.
My friend Tracy is living on 1000 cals per day and is 3.5 weeks from the USA and will be competing at 145 light weight and currently is 4% ripped and shredded. I will not allow myself to go that low but I will bring my calories down to sub optimum for a couple weeks to shock my system. And yes it works he has been doing this for 20 plus yrs and has over 500 shows under his belt. He will compete this show probably at 3%.
Dangerous maybe, crazy yes, but only difficult if you are punching someone elses clock, build a business and work for yourself and pushing the extreme is no longer an issue.
shortstack
07-09-10, 11:59 pm
Hey Brother. You have some crazy stuff going on in here. That carb cycling sounds pretty good compared to the low carbs you've been running.
You plan on doing a show sometime or just seeing what you can get your body to do?
See ya later
Jeremy
charlievanriper
07-09-10, 11:59 pm
Well I am heading off for a late 30 to 45 minute walk, then 2 whole eggs and a tbl PB and then off to bed.
charlievanriper
07-10-10, 12:04 am
Hey Brother. You have some crazy stuff going on in here. That carb cycling sounds pretty good compared to the low carbs you've been running.
You plan on doing a show sometime or just seeing what you can get your body to do?
See ya later
Jeremy
jeremy I was planning on my Breakout show as the Arizona Natural OCB at the end of Aug, but bills Crystals shoulder injury and the truck repairs have put me in a bad way dollar wise so the competitions have been put off till 2011, but I am going to run the contest prep all the way up to the show and see where I can get ( practice run and all). I have had to break down and get my Certs back and take a job at 24 hr fitness. This actually should work out the best as it will get my name back out in the industry again. Maybe a show later in the yr but plans are now 2011.
charlievanriper
07-10-10, 12:42 pm
it was fun last night late hit 35 minutes on the tread, 2 hrs between the Jacuzzi and sauna then pumped the chest on SM Inclines HR, went home around 1:30 am had a shake and 2 whole eggs and off to bed.
Woke up today fairly ripped and hard so I had 3 whole eggs and a shake total 324 cals.
charlievanriper
07-10-10, 9:21 pm
So far today I am at 1400 cals with 1 meal left so its probably going to be 1650 today.
Weight is 176 and I'm at a solid 32 in waist ( 30 is just around the corner). Tomorrow I am shooting for 1400 cals.
Today went to the gym did some leg and ab work. 25 sets on legs and about 20 minutes of ass't body weight work on abs, kept everything in a 15 rp range. Some exercises I used my 2.5 lb ankle weights.
Keeping the intensity high with low calories is tough.
charlievanriper
07-10-10, 11:32 pm
Just finished a cookie and watched the Hooters girls on TV.
shortstack
07-11-10, 12:50 am
Just finished a cookie and watched the Hooters girls on TV.
Now this is an evening that I could really dig into. hahaha
Too bad about not getting to compete this year but the same thing happened to me last year. Once I figured out the babys due date was the same as the show I had to bump it until this year.
What kind of certs did you have to get updated to work at the gym again? I'm planning on taking some CPT course online and get certified and maybe make a career change in the next year also.
See ya CVR.
Jeremy
charlievanriper
07-11-10, 12:22 pm
Jeremy I have been Certified on and off by The NFPT for years so I am going back with them. I have had ISSA and was not happy with all the costs involved in keeping and maintaining the Certification.
NFPT is not about money and sice you have a good training background I recomend you look into them. CPT Cert is 499.00 and if you time it right they have sales and also it can be financed. renewals are 75.00 every 2 yrs and thier is no Continuing education costs involved. If you do decide to go the NFPT route use my name or member number as I get referal credits. Thx bro.
Here is a link to the Trainers facebook page: http://www.facebook.com/profile.php?id=1115857588&v=wall&story_fbid=1333235687053#!/group.php?gid=65739120011&ref=ts
And here's the link to the main website:http://www.nfpt.com
I'll send you my member ID # thru a private messegel
charlievanriper
07-11-10, 1:55 pm
Well back to studying, its been a long time since I took this test ( 350 frigging guestions ) so I have to review. I am doing an 8 week study and review guide in 8 days lol, then the proctored test.
charlievanriper
07-12-10, 11:02 am
Well yesterday I did the quiz for chapters 1&2 ( only missed one guestion, will not miss it next time lol). Tackling Chapters 3&4 today.
Yesterday I had a good day actual calorie count 1560 cals and had a little carbs ( some Spaghetti although it was whole grain pasta) at lunch it was Tuna on low carb bread, and I already posted the Pork chops and eggs for BK.
I am going back to what I know as far as Supplements. Additional Leucine ( especially large doses after training) Whey pre Training for a good protien and Amino scource, larger doses of Creatine multiple times per day and getting away from pre w/o NO drinks and probably going back to Pump or my own blend of Supps.
wake up 50 gr of Whey ISO and water, 1 tbl Brewers yeast, 5 grams Leucine, 5 gr Creatine, chromium, VS, Multi V,
Today I am going to do some Low back work and some calfs after BK.
charlievanriper
07-12-10, 2:10 pm
going back to (well going to try the new Universal Beef Amino tabs for my daily Aminos and kicking up my E...PA oil) Fish oil alone gives a great blend but EPA is so effective at slowing down Muscle breakdown, research has shown great things regarding Muscle retention and EPA. EPA is the only nutrient shown in research to "deactivate " the major molecular pathway of breakdown within the muscle. All you need to understand is that high doses of EPA work at a molecular level to save your hard earned muscle, Thier is so much more the reduction of inflamation and damage during training, It improves Insulin function in even healthy athletes, increases Fat Oxidation during exercise an outright amazing nutrient in the battle for a lean muscular physique. So I am adding an additional 700 mg a day plus, half pre and half post w/o along with my normal Fish Oil caps.
This in addition to what I earlier posted should put me on track to some great results over the next 8 weeks.
The larger doses of Creatine should do a good job of increasing mRNA & IGF-1 levels, and the Higher doses of Leucine have been shown to really kick up the lean mass gains and stop the breakdown of muscle, aides in Glucose metabolism, Also Higher doses of Leucine in your post training shake have been shown to enhance the Total Anabolic responses from Weight training. I have found that by adding that extra 5 grs 1 hr before and another 5 grs imediately after both my intra w/o strength has shown improvement but also the total protien synthesis post w/o have shown improvement, resulting in less muscle loss and even an increase in lean muscle during extreme dieting.
charlievanriper
07-12-10, 11:24 pm
Today was Awesome I hit it hard the old school way no NO pre workout drinks, no stims, just Creatine loading, and good ole Carbs and Protien pre w/o and MaX/GXL then creatine based intra drink.
Even though I did legs on saturday it was mostly ISO work for reps, today I just felt it and man did I want to work it hard.
I Started with
Free Squats 185x6, 225x6
SM Box Squats 275x6, 365x3, dropped to 325x4, 325x4
Rack Pulls 405x8, 455x6, then 2 attempts at 505 both times got the bar up just could not lock out, good attempts though. ( do you remember what a negative photo looks like lol well thats what the gym looked like for a couple minutes after each attempt, everything went black what a rush)
Seated Cable Rows 150x12, 195x6, 240x4
leg press 4ppsx8, 6ppsx4
45 degree leg press calf presses 4ppsx12, 6ppsx10, 7ppsx8, 9ppsx5, 9x3
Stiff leg deads 205x6, 215x4
Dumbbell rows 75x6, 85x6, 95x4, 95x4
SM Standing Calf Raises 3ppsx12,4ppsx10, 4ppsx8
Hyperextensions 35x15, 45x12, 45x10
post w/o shake with 5 grams Creatine
Post w/o meal 3 whole eggs, 2 turkey meatballs,1/2 cup spinach, green Tea
Whey shake with 47 gr carbs ( carbo gain) 24 gr Protien, 5 gr Creatine.
Bedtime meal will be 24 gr New SP Dieting Protien with 5 gr Creatine ( making 20 gr total for the day)
shortstack
07-12-10, 11:43 pm
Nice work going old school.
I checked out your facebook page and your in pretty good shape. Can't wait to see how you shape up until next year, you should do great.
Good luck getting all the certs back up to par. I've been checking out the info you sent and I may go that way. What's your opinion of NASM? Maybe you already answered this but did you get certified as a nutritionist also?
Thanks for all the info.
See ya later bro
Jeremy
charlievanriper
07-12-10, 11:47 pm
Thx jeremy, ya I am testing for the Nutrition Specialty and then the other 2 specialty courses over the next 4 months as I want to complete my Master Trainer program. NASM if I would have completed my degree I probably would go that route, but thats too much for me and I feel I dont really need to be Certified to take clients the only reason I am is for the clubs rules lol, and NFPT is reputable and the cost is resonable for startup and renewal.
Hey thx again did you friend request me, I will look for it.
charlievanriper
07-13-10, 12:12 am
Now its off to study, good night all and God bless. My wish tonight for all my friends is for you to sleep in deep slumber with visions of success dancing thru your minds eye, God is watching over you and protecting you from all your enemies ( whether you believe in him or not.
Sleep in Peace tonight knowing that he has placed his hand around you for you are loved by me and he loves me. Goodnight friends.
charlievanriper
07-14-10, 12:24 am
Wake up - whey shake with berries, and 5 gr Creatine,
MAX/GXL, 1 Thermodrene, Fish Oil Cap, Yohimbe, L Carnitine
Then 45min later 1 Tbl PB ( did this because I wanted Carbs with my early shake and I try not to consume fats with Carbs).
2 hrs after 5 whole eggs 3 egg Whites, 1 oz shredded Chedder Cheese, Multi V, VS, Chromium, Evening Primrose oil, BCAA Max. 1 Thermodrene
whey ISO shake with creatin and carbs 30 minutes before lunch (same reasoning since the burger patty is high protien and High fat the carbs have to be ingested before lunch).
Lunch will be 1/3 burger patty w/ 1 cup Brocolli
around 3 pm I'll have another shake this one will be Spotpharmas new blended for Dieting with creatine and carbs, 5 g Leucine, 1 Thermodrene,
Training session Arms
Biceps
Straight bar curls heavy 135x6, 135x5 ( vary happy with these Curls )
Weighted Dips 90x8, 115x6, 125x4 ( solid hard work its good to be back doing heavy dips, working back up to 4 x45 plates)
Straight bar curls medium 80x12, 85x10
Smith Machins CG Press 145x8, 165x6, 185x4
Dumbbell Alt Curls 47.5x8, 50x6, 55x5
Lying Tricep Extensions 115x6, 120x6
Cable Curls full stack x5
Superman Curls 80x10, 100x6
Cable Pushdowns 2 sets 6 reps
Rope overhead Ext 60x30 reps, 60x20
Finished with seated barbell concentration curls 80x6, 85x5
Whey shake with 5 gr Creatine and a Bean buritto with rice from taco bell fresco style 430 cals total.
Specialized Protein for dieting 1 scoop with water before bed.
Have to say I love the SP Thermodrene and the Specialized Protien for dieting.
charlievanriper
07-14-10, 12:47 am
To repeat again I'm off to study some more, So good night all and God bless. My wish tonight as it is every night is for all my friends to sleep in deep slumber with visions of success dancing thru your minds eye, and for you to know Gods Blessings and Know that God is watching over you and protecting you from all your... enemies ( whether you believe in him or not). As God Loves me and I love you and I ask him to bless you, believe that he will thru his love for his Children. God Bless and Goodnight.
Cellardweller
07-14-10, 4:22 pm
I love how you can make Taco Bell work in your diet LOL. It's the last thing I want to eat.
shortstack
07-14-10, 5:12 pm
Then 45min later 1 Tbl PB ( did this because I wanted Carbs with my early shake and I try not to consume fats with Carbs).
Hey Charlie, just curious about the theory behind this.
When I see something new I like to get in there and find out the reason behind it.
Thanks Brother
Jeremy
charlievanriper
07-14-10, 6:15 pm
I love how you can make Taco Bell work in your diet LOL. It's the last thing I want to eat.
lol, I love me Taco Bell lol.
charlievanriper
07-14-10, 6:31 pm
Hey Charlie, just curious about the theory behind this.
When I see something new I like to get in there and find out the reason behind it.
Thanks Brother
Jeremy
This is something John berardi advocates in essence and I'm not super strict about it, but I do believe in this strategy: eat high protein meals to burn fat and build muscle, and avoid mixing carbs and fat in order to minimize potential fat storage from excess calories.
Since the carbs in my morning are simple fruit based I do not want the Fats added to slow digestion and force storage, also the pre w/o shake is high GI Maltodextrin so same principle.
Mr. Dead
07-14-10, 6:47 pm
lol, I love me Taco Bell lol.
x2... *LOL*
charlievanriper
07-15-10, 12:12 am
Woke up to a Shake with Thermadrene yohimbe and Sportpharmas new dieting protien, 1 tbl Breyers Yeast, 5 gr Creatine, 2 Max / GXl caps
then 1.5 hrs later 5 whole Eggs 3 Egg whites, Multi V, BCAA Max, VS and Chromium, Fish oil capsule
Went shopping and had an Labrada lean shake about 11 am, added 5 gr Creatine with another Thermadrene
1pm lunch was again Taco Bell steak burito and a chicken soft taco fresco style ( 440 cals ) VS, Chromium, Fish oil capsule
3:00 pre w/o shake with Carb Max,and 1 tbl Breyers Yeast, another Thermadrene, and 1 serving BCAA Max, 5g Creatine, 2 MAX/GXL caps
4:30 started Training. Shoulders and Traps
Standing military Press 95x12, 105x10, 145x8, 160x4, 165x3, 175x1
Arnold Presses 75x6, 75x6, 80x4
Single Arm DB Laterals 40x6, 42.5x6, 45x6
Barbell Shrugs front 315x6, 315x6
Barbell Shrugs rear 315x6, 315x5
short bar CG upright rows 100x8, 100x6
DB seated Rear laterals 30x8,35x7, 40x6
DB Shrugs 105x6, 110x6, 120x6
Short sweet to the point!!!
ABB protien shake post training with 5 g added Creatine.
45 minutes in the Pool area and home.
post Training 4 whole eggs 1 oz chedder cheese and salsa. VS, Chromium, Evening Primrose capsule
Before bed I'll do a Specialized protien for Dieting shake with Creatine, with 2 max/gxl caps
Current progress
http://i31.tinypic.com/2m2i2r5.jpg
charlievanriper
07-15-10, 9:44 am
Well dont know how I'm gonna better yesterday but upper back today then tomorrow Chest.
Woke up to a mix of Whey ISO and Sportpharma's Specialized Protien.
Getting ready for a spicy chicken sausage link and Eggs BK.
shortstack
07-15-10, 10:00 am
Looking good brother. I can see a def progression in your shape from one poc to another. What's up with the 1 tbl Breyers Yeast?
You always seem to have something that throws me and piques my interest.
Keep up the great work.
Jeremy
charlievanriper
07-15-10, 10:03 am
Great source of food based B Vitamins ( total old school nutrition lol)
Thx again for reading.
charlievanriper
07-15-10, 10:59 pm
Awoke to a shake w/ PB, carb max, and creatine, max, yohimbe and thermadrene
3 whole eggs and a chicken sausage, multi v, fish oil, VS, Chromium, BCAA Max
shake with Pineapple, and Creatine,
Lunch was 4 oz Tilapia with small salad, Thermadrene, VS, Chromium, Evening Primose oil, BCAA Max
Shake with Carbo max, creatine, Yohimbe, Max. Fish oil
Training Session
Upper and Mid Back
Started with Pull ups ( did not want to strain the Bicep Tendon sore as it already is so all exercises were done as a giant set )
1st set 8, then 8, 7, 6, 6, 6
Then Lat Pull downs 180x6 (slowly with slow return, 180x6, 195x5
then DB incline bench Rows 60x8, 60x6, 60x5
then Seated Cable Rows 240x6, 240x6
Then T-bar Rows Close grip 4 px6, 4p +35x4
Then single Arm T bar Rows 2px8, 2 px6
Then HS High Rows 2ppsx8, 2pps+25x5
DB Rows 105x5
Close grip Pull downs ( with triangle bar) 150x8, 180x6
home to a Salad with Tuna and shrimp,
Then a good recovery shake
Before bed I will do 2 whole eggs 2 egg whites
I should start a new Group called the Taco Bell Border guards lol, so far I have determined Mr Dead, Big C and I are prime members as we are devout Taco Bell Fans lol.
Cellardweller
07-16-10, 4:39 pm
Big back day. Lots of work.
You can throw me in on the T-Bell list. I just feel guilty thinking about all the fat. I don't have the will power in the drive through that you do. That's a whole other kind of strength. You can will your way to the weights, through a set and get that weight moving, but when the fork is in hand, well, that's a whole other thing.
charlievanriper
07-16-10, 11:19 pm
Old School basic Chest Training
Okay to repeat here and keep it short, no food journal today. But pretty much keeping calories under my RMR and hitting heavy weights.
Chest blast, today I am kicking my Nutrition into scientific overdrive.
between pre w/o and post w/o I will have consumed 20 gr pure form Leucine, 1500 mg of Organic EPA, 4 servings of Beef Amino Tabs, along with my Thermodrene, Yohimbe addition, Arginine, and Protien, and my High GI Carb source. one last servin...g of 10 gr Creatine, and 2 servings of L Carnitine. I am stocked today!
Chest
RC work cable inner 15x12, outer 15x12, Horn 15x10x2 sets
warm ups - Push ups 25, 25, Bench Press Warmups 135x12, 155x10,185x6, 225x3
Flat Barbell Press 245x5, 265x4, 315x2+1 FR
Incline Barbell Press 190x6, 195x6, 205x5, 225x2+1 FR
Decline barbell press 225x6, 245x5
Incline DB Press (30 degrees) 85x6,90x6 ( increase nxt week)
Decline DB Press 80x8, 90x7
Dips (Weighted for Chest) 45x12, 90x6
Cable Rope Crunches 200x20, 200x20,200x20, 200x20
Hanging Leg Raises weighted 2.5lbsx12, 2.5lbsx12, 2.5lbsx12, 2.5lbsx12
vanilla Shake with 2 Beef Tabs, 1 carnitine, ( I know I dont usually like other products but I needed a good MRP and this one had the right nutrient count )
4 whole Eggs w/ 2 tbl PB
Tonight will be a SP shake with 1 tbl PB
charlievanriper
07-17-10, 1:11 pm
Man oh man Lil ole 5 ft 8in 180 nlb little me pushing 90 lb DB's amazing, man next week I'm hitting 100's " fucking massive AAAAA's boys Old My ASS" then 105's then 110's, then who Knows. Maybe I'll catch The big boys and hit them big 140's some day!!!!!
That 350 lb bench press is just around the corner!!!!!!!!!!
Yay Yay thx to the Fountain of Youth baby!!!
What's up big brotha C???????
It was a good leg workout today and then I hit up Taco Bell for my cheat.....spend about 8 bucks but got so much food I could barely touch my last burrito.
Big things happenin in here bro I've been keepin an eye on this log for a while now.
charlievanriper
07-17-10, 4:21 pm
Ha ha great post w/o meal haha, hey Thx BC I'm glad to know my brothers are still keeping a watchful eye on the old man lol.
charlievanriper
07-19-10, 11:28 pm
wake up Coffee Shake VS, and Chromium, Yohimbe, MAX/Gxl, Thermadrene, LCarnitine
BK 4 whole Eggs MultiV, Beef Tabs, EPA cap
30 min later fiber cap
Spent most of the rest of the day Icing and using heat pads onmy back.
snack 2 tbl PB with some Celery
Dinner salad with small pork chop and 3 turkey meatballs, VS, and Chromium, LCarnitine, fish oil
30 min after Thermadrene,and Fiber cap
3:00 pre w/o Shake 1 scp SP specialized diet protien with water, 5gr creatine ( back to loading phase), 5gr Leucine, 5 gr Arginine, Beef tabs,, EPA oil cap, Yohimbe
30 minutes later thermadrene
4:30 W/o Beef Tabs start and 45 into w/o and imediately after
Asst heavy Machine and DB work
machine ISO Press stack x4 repsx 3 sets
Single Arm DB laterals 45x6, 47.5x6, 50x5
DB Standing press 70x5, 70x4
Machine Incline Press 160x4x2
Machine Chest Press 160x4x2
Supported Standing Tricep Pressdown 70x30 reps, 80x20
Shake with 1 scoop ISO Whey, 1 scoop Carbo Gain ( 46gr ) 5 gr Leucine, 5 gr Creatine, water.
1hr later Small salad and 4 oz Tilapia filet.
I'll do 1/2 cup cottage cheese for bedtime meal.
kept myself to about 1600 cals today
Mr. Dead
07-20-10, 12:01 am
What...???!!! No Taco Bell...???
What...???!!! No Taco Bell...???
Haha...that's funny, I came in to ask the same question. Maybe next cheat meal??? I was eating nachos, 2 hard tacos and a bean burrito all at the same time last weekend i was so hungry. And had some 5 layers and a chalupa to finish after that! BORDER PATROL!!!
charlievanriper
07-20-10, 1:26 am
lol, sorry no T Bell today. Burito Supremes tomorrow lol.
charlievanriper
07-20-10, 1:27 am
Haha...that's funny, I came in to ask the same question. Maybe next cheat meal??? I was eating nachos, 2 hard tacos and a bean burrito all at the same time last weekend i was so hungry. And had some 5 layers and a chalupa to finish after that! BORDER PATROL!!!
Dam bro now I'm hungry again lol
Nice post bro. I somtimes layover in Tempe. I found THORBECKS GYM. I rate it one of the best hardcore holes I been in. Nice guys in there too been around along time. Keep it up!
charlievanriper
07-20-10, 1:35 am
Nice post bro. I somtimes layover in Tempe. I found THORBECKS GYM. I rate it one of the best hardcore holes I been in. Nice guys in there too been around along time. Keep it up!
Thx Max. I'll have to go out thier, Ive heard the name but so far never been thier, but I will check it out soon. Thiers also another good one out west of me alot of Powerlifters and strongmen competotors train thier.
Its worth the visit Its like steppin back into the 70's cause there's no new equipment. In fact I am sure Draper has used the old school iron in there. As well as other pros. They turn out powerlifters there as well and compete.
charlievanriper
07-20-10, 1:45 am
Its worth the visit Its like steppin back into the 70's cause there's no new equipment. In fact I am sure Draper has used the old school iron in there. As well as other pros. They turn out powerlifters there as well and compete.
Thx I'll definately check it out, its a ways from me but sounds like a fun day to just head out thier and throw some Iron around.
shortstack
07-20-10, 1:54 pm
TB border patrol, sounds pretty good. haha
Since I've been dropping weight well I get a whole day to cheat this week. TB may just really end up being the fourth meal.
Nice work in here brother, keep after it.
Jeremy
C.Coronato
07-20-10, 2:00 pm
Everything looks in order in here Charlie. How you feelin lately my man?
charlievanriper
07-20-10, 11:12 pm
Hey Brother feeling Great, back to low reps and Heavy weight so the endorphins are flowing and I'm on a solid high lol.
Here's todays butt kicker!!! I cant believe I hit 65 lbers on Alt Curls everyone at the gym was telling me I was nuts that that was a lot of weight, I just smiled!!!
Arms and Abs day Hard and Heavy
wake up Coffee Shake VS, and Chrmium, Yohimbe, MAX/Gxl, Thermadrene, LCarnitine
BK Today was a light Bk sandwich - 2 whole eggs, 1 slice light havarti cheese, 2 slices turkey, onion and tomato. MultiV, Beef Tabs, EPA cap
30 min later fiber cap.
Snack was a TB Bean Burito with rice, no Cheese 320 cals
Pasta with 3 turkey meatballs. VS, and Chromium, LCarnitine, fish oil
30 min after Thermadrene, and Fiber cap
3:00 pre w/o Shake 1 scp SP specialized diet protien with water, 5gr creatine 10 gr Leucine, 5 gr Arginine, Beef tabs,, EPA oil cap, Yohimbe
30 minutes later thermadrene
Intra was water with maltodexrin 45 gr, 10 gr Leucine, 10 gr Creatine, beef tabs half way thru and at finish.
Arms and Abs
Bicep warm ups – light curls, chins 2 sets curls 55x12, 65x10 -- 1 set of Chins 8 reps
Straight Bar Curls 85x12, 135x5, 135x5
Weighted Dips 115x6, 125x5, 135x4
Alternating Dumbbell Curls 55x6, 60x5, 65x3 PR
Smith Mach Close GP 185x6, 205x6, 225x4
Cable Curls stack (200)x6, Stack x6
Lying Triceps Ext (skulls) 125x6, 125x4
Superman Curls 110x6, 120x4
Overhead Rope Extensions 80x20, 100x15
Wrist Rollers 15lbs 4 sets
Cable Rope Crunches Stackx15 x 4 sets
Hanging Leg Raises weighted 2.5 lb ankle weights x15 x 4 sets
Dinner was brown Rice and homeade Gumbo
I'll do a Shake and 2 whole eggs for Bedtime meal.
charlievanriper
07-21-10, 11:30 pm
Wake up - Whey ISO shake with 5 gr Creatine, 5 gr Leucine, 1 tbl Amond Butter to wake up with Thermodrene, MAX/GXL ( all you over 25 should be using MAX/GXL if you want to maintain or regain your Youth, I could never hit the intensity I lift with without it), fish oil, L Carnitine.
BK coming
BK - 1/3 lb burger patty 1 whole egg with tomato, onion and jalapenos on low carb buns, Thermadrene, Beef Tabs evening primrose oil, VS and Chromium Totals for BK 500 cals
30 min later Fiber tab
Lunch - Taco Bell ( no just kidding lol) Tilapia and a small dinner salad with an 1/2 cup pinto beans with a Oil and vinegar with lime and cilantro dressing. MAX/GXL ( all you over 25 should be using MAX/GXL if you want to maintain or regain your Youth, I could never hit the intensity I lift with without it), EPA cap, Chromium, Beef Tabs, L Carnitine.
30 min later Fiber tab, Thermadrene
getting Ready for a tough Shoulder Traps day, pre w/o 45 minutes away-Shake with water SP specialized Protien for dieting, 5 gr Creatine, 5 gr Leucine, 5 gr Arginine, 1 scoop Carb Max, 30 minutes away - 2 Beef Tabs, yohimbe, L Carnitine.
Then intra drink 1 scoop Carb Max, 5gr Creatine, 5 gr Leucine then a couple beef tabs during training.
Training Session Shoulders and Traps
Warmups with RC work 2 sets 15 lbs on free motion cable machine, 2 sets 17.5
Standing Military Press 95x6, 125x3, 155x2, 165x4, 165x4
Seated Dumbbell Press 70x4, 80x5, 80x5 (PR)
Standing side lateral raises 45x8, 45x76, 50x6 (PR)
SM Seated Presses 95x10, 105x6, 135x5, 145x4
Seated Rear raises 45x6, 45x6, 47.5x6, 50x5 (PR)
Traps
Barbell shrugs on SM 315x8, 345x6, 345x5
Upright Rows ( CG) SM 95x6, 115x5, 115x4
Machine Shrugs ( done on squat machine) 4ppsx12, 4ppsx10, 5ppsx10, 5ppsx8
Dumbbell Shrugs 120x8, 120x8, 120x6
ABB Mass Recovery shake ( 1/2 Bottle 450 cals)
Dinner Small Salad with 3 turkey meatballs
Bedtime will be 3 whole eggs.
charlievanriper
07-22-10, 12:18 am
I'm on my way to being the freakiest old guy you youngsters have ever seen lol!
Mr. Dead
07-22-10, 3:50 pm
Nice session, there!!! Congrats on the PR's!!!
charlievanriper
07-22-10, 4:12 pm
I changed things up again.
Wake up shake with water creatine and leucine a banana and 2 whole eggs sunnyside up 365 cal for my early meal. Supps were MAX/GXL, LCarnitine, Thermadrene, fish oil,VS, Chromium, MultiV.
Late Bk 3 whole eggs, jalapenos, 1/2 oz cheese and a spicy chicken sausage link 340 cals. Beef tabs, VS, Chromium, Thermodrene, Evening Primrose cap
30 minutes later Fiber Tab
Just finished mid morning snack whey ISO shake with water 5 gr Creatine, 5 Grams Leucine, 115 cals
Well with the lower Back still aching ( no pain just sore still) I am hitting upper and Mid Back in a few hrs. I am starting to put major emphisis on widening the lats, so a lot more wide grip rows including barbell rows, single arm T-Bar rows, wide bar cable rows. Any other suggestions would be appreciated, my current evaluation with my buddy shows I need to bring out my lats and Overall Back width more. I've also been doing a lot of Pullups both body weight and weighted and have aquired some over use pain in the elbow so I am going to start hitting the assisted pullup machine and drop 20 or 30 lbs off my body weight and work those pullups back into my training
Lunch is chicken and stir fry veggies with rice with a green Thai Curry sauce. VS Chromium, MAX/GXL, EPA Cap, Beef Tabs, L Carnitine, Thermadrene.
30 minutes later Fiber tab
charlievanriper
07-22-10, 11:12 pm
I changed things up again.
Wake up shake with water creatine and leucine a banana and 2 whole eggs sunnyside up 365 cal for my early meal. Supps were MAX/GXL, LCarnitine, Thermadrene, fish oil,VS, Chromium, MultiV.
Late Bk 3 whole eggs, jalapenos, 1/2 oz cheese and a spicy chicken sausage link 340 cals. Beef tabs, VS, Chromium, Thermodrene, Evening Primrose cap
30 minutes later Fiber Tab
Just finished mid morning snack whey ISO shake with water 5 gr Creatine, 5 Grams Leucine, 115 cals
Well with the lower Back still aching ( no pain just sore still) I am hitting upper and Mid Back in a few hrs. I am starting to put major emphisis on widening the lats, so a lot more wide grip rows including barbell rows, single arm T-Bar rows, wide bar cable rows. Any other suggestions would be appreciated, my current evaluation with my buddy shows I need to bring out my lats and Overall Back width more. I've also been doing a lot of Pullups both body weight and weighted and have aquired some over use pain in the elbow so I am going to start hitting the assisted pullup machine and drop 20 or 30 lbs off my body weight and work those pullups back into my training
Lunch is chicken and stir fry veggies with rice with a green Thai Curry sauce. VS Chromium, MAX/GXL, EPA Cap, Beef Tabs, L Carnitine, Thermadrene.
30 minutes later Fiber tab
Decided to hold off on Pull ups until next week.
Back with primary focus on Lat development
Lat Pull-downs 150x12, 165x10, 180x8, 195x5,195x6
Barbell Rows barx20, 135x12, 155x10, 185x8, 205x5, 205x4
Hammer Strength High Rows 2ppsx15, 3ppsx6 (close grip), 3ppsx5(wide grip)
Seated Cable Rows Wide Neutral bar 180x10, 195x8, 210x6,240x5
Seated Cable Rows wide staight bar 165x12, 195x8, 210x5, 210x4
T-Bar Rows (triangle) 3px12, 3px12, 3px12
Dumbbell Rows 85x10, 90x8,95x5, 100x4
Hammer Strength Low Rows 2ppsx12(wide grip), 2ppsx12(close Grip)3ppsx8(wide), 3ppsx7(close)
Machine Reverse grip Rows 145x10, 165x8, 185x6
Bowl of chicken rich Gumbo with Brown Rice
Bedtime to be decided probably a shake with 2 whole eggs
charlievanriper
07-23-10, 9:44 am
Chest with some ab work today, Again tired of all the details as a couple of my friends who look to me as thier coach have said I have Crazy commitment and yes that is true, but I share to teach if I dont have students learning then why share the specific's. So today as I said will be Chest and some Ab work food is the same eating style as yesterday cals and cal type, supps are always the same ones and timing. Thier will be Personal bests again today as I am outperforming every previous lift every particular session.
My Commitment remaines as strong as yesterday and will continue whether or not I post the details.
New pics coming today, weight is up again to a solid 180 and still under 10%
If you want to make improvements in your physique I am always around to help.
charlievanriper
07-23-10, 10:00 pm
Supps same as always
woke up to 4 egg whites and then
2.5 hrs later 4 whole eggs
Lunch 1/3 lb free range ground Beef patty for lunch topped with 2 whole Eggs and some Red Eye gravy about 500 cals
Pre w/o Meal shake 2 scoops with 1 scoop carb max and creatine and leucine
Pre w/o drink carbmax, creatine, and leucine, arginine
Chest session
RC work 15x15, 15x15, 15x15, 15x15
Push ups In/De 25, 25
Flat Barbell Press 135x10, 185x6, 205x3, 315x4, 315x4, 320x2 (PR)
Incline Barbell Press 225x6, 225x5, 235x4, (PR)
Decline barbell press 225x6, 245x6, 245x4 (PR)
Incline DB Press (30 degrees) 95x6, 95x5, 100x4 (PR)
Decline DB Press 95x8, 95x6
Dips (Weighted for Chest) 45x10, 90x4, 90x4
Recovery shake
dinner 4 whole eggs, small dinner salad
Bedtime undecided
charlievanriper
07-24-10, 1:12 pm
http://i27.tinypic.com/2v17yuh.jpg
charlievanriper
07-24-10, 1:30 pm
http://i30.tinypic.com/2cglj6q.jpg
http://i28.tinypic.com/wa5bg0.jpg
Cellardweller
07-24-10, 4:01 pm
Looking good Charlie. Great job man.
charlievanriper
07-24-10, 10:25 pm
LMAO today I reciev'd the best compliment a Natural Bodybuilder could recieve some ignorant ass 20 something accused me of Steroid use lmao.
charlievanriper
07-24-10, 11:43 pm
http://i31.tinypic.com/2ivedg7.jpg
The Misfit
07-24-10, 11:53 pm
BIG numbers on the bench.
Charlie, I have a few questions:
Your diet is simple and does not boast large amounts of food yet your physique is great, your lifts are strong.
Do you feel that at your age one is less obliged to eat large amounts of food??
Do you practice cardio on a regular basis??
As far as weight training goes, any advice from current and past experiences??
I'm educating myself on matters of training and nutrition for those in their senior years. I would like to apply that which I have learned and assist my father (aged 44) who is out of shape (due to long hours at work, poor diet etc.).
I greatly appreciate your feedback.
Thanks.
charlievanriper
07-25-10, 2:14 am
BIG numbers on the bench.
Charlie, I have a few questions:
Your diet is simple and does not boast large amounts of food yet your physique is great, your lifts are strong.
Do you feel that at your age one is less obliged to eat large amounts of food??
Do you practice cardio on a regular basis??
As far as weight training goes, any advice from current and past experiences??
I'm educating myself on matters of training and nutrition for those in their senior years. I would like to apply that which I have learned and assist my father (aged 44) who is out of shape (due to long hours at work, poor diet etc.).
I greatly appreciate your feedback.
Thanks.
# 1- I dont know, Ive never eaten huge amounts and when I do I dont seem to process it right and I gain inches bad in my waist, so I dont know if age is a factor or the blessing of a perfect metabolism????
#2- When I was doing keto I was hitting cardio daily in the morning, now one or two times a week MAX OT Style 16 minutes HITT thats it and believe me its enough, mostly now I keep my calories in restriction and hit the weights hard and heavy to stimulate growth and this forces my body to attack fat and not catabolize muscle (also I keep my EPA Fats and my Leucine levels extremelly high).
#3- As for training I have been mixing things up in macro and micro cycles I go thru times of medium rep 10 to 12 with some Higher reps ( HR work is limited to occasionally hitting a muscle to shock it) and then Heavy and low reps as now with 4 to 6 rep ranges and I have found for me this works the best, 12 weeks low rep 4 weeks medium then back to low rep heavy, every 8th week is a rest /veg week then back to work. Be careful with your dad and build up slowly as he has weakened his whole skeletal system with those bad habits and sedentary lifestyle, it can be rebuilt just go slowly. Keep things basic no Force reps, pyramids just solid focused lifting. Believe me when I tell you this and others will argue the point and really thier is no solid research to back it up except experience your muscle fibers have muscle memory your muscles will remember the last weight you lifted,always finish your major lifts on the heavy side. leave the fancy techniques to the ISO work. Which again unless you have muscles to shape dont waste energy that could be used for major lifts on ISO work.
Anytime you want my help Misfit just ask bro.
The Misfit
07-25-10, 4:08 am
# 1- I dont know, Ive never eaten huge amounts and when I do I dont seem to process it right and I gain inches bad in my waist, so I dont know if age is a factor or the blessing of a perfect metabolism????
#2- When I was doing keto I was hitting cardio daily in the morning, now one or two times a week MAX OT Style 16 minutes HITT thats it and believe me its enough, mostly now I keep my calories in restriction and hit the weights hard and heavy to stimulate growth and this forces my body to attack fat and not catabolize muscle (also I keep my EPA Fats and my Leucine levels extremelly high).
#3- As for training I have been mixing things up in macro and micro cycles I go thru times of medium rep 10 to 12 with some Higher reps ( HR work is limited to occasionally hitting a muscle to shock it) and then Heavy and low reps as now with 4 to 6 rep ranges and I have found for me this works the best, 12 weeks low rep 4 weeks medium then back to low rep heavy, every 8th week is a rest /veg week then back to work. Be careful with your dad and build up slowly as he has weakened his whole skeletal system with those bad habits and sedentary lifestyle, it can be rebuilt just go slowly. Keep things basic no Force reps, pyramids just solid focused lifting. Believe me when I tell you this and others will argue the point and really thier is no solid research to back it up except experience your muscle fibers have muscle memory your muscles will remember the last weight you lifted,always finish your major lifts on the heavy side. leave the fancy techniques to the ISO work. Which again unless you have muscles to shape dont waste energy that could be used for major lifts on ISO work.
Anytime you want my help Misfit just ask bro.
RE: Your VM
Delayed reply. I apologize. I have a terrible habit of leaving the computer running without signing out. That aside I'm back now.
I've gladly read through your comment, I take no offense. In fact I am enthusiastic reading through the lot. Your advice is wise, solid, honest and on point. I'm very thankful that you have taken the extra time to post in detail, I tend not to like short/brief posts (in regards to the topic that is about).
In addition to this I admire your approach to training, basic and heavy.
As for that regarding my father, I agree with you there when you say it would be best to take things slowly rather than rush into it. I am schooling overseas away from my father so it will be a while until I can get in and train with him.
As of now I will continue to further educate myself, through you and many other senior members.
Again Thank you.
charlievanriper
07-25-10, 9:49 pm
RE: Your VM
Delayed reply. I apologize. I have a terrible habit of leaving the computer running without signing out. That aside I'm back now.
I've gladly read through your comment, I take no offense. In fact I am enthusiastic reading through the lot. Your advice is wise, solid, honest and on point. I'm very thankful that you have taken the extra time to post in detail, I tend not to like short/brief posts (in regards to the topic that is about).
In addition to this I admire your approach to training, basic and heavy.
As for that regarding my father, I agree with you there when you say it would be best to take things slowly rather than rush into it. I am schooling overseas away from my father so it will be a while until I can get in and train with him.
As of now I will continue to further educate myself, through you and many other senior members.
Again Thank you.
Anytime I'm glad I can provide help and advice. be cool and train hard bro.
charlievanriper
07-26-10, 11:46 pm
Legs
Dumbbell Lunges 35lbx 15 steps, 37.5lb x 15 steps, 40lb x12 steps
Leg Press wp 4ppsx12, 5ppsx8, 6ppsx6, 6ppsx4
Stiff Leg Deads 135x12, 185x10, 185x10
Seated Leg curls 145x8, 165x6,175x4
Standing Calf Raise smith machine 275x15, 275x12, 275x12
Prone Leg Curls 125x6, 130x6, 135x6
Seated Calf raises 4px8, 4px6, 5px3
Machine calf Press 280x12, 280x12, 300x6
charlievanriper
07-27-10, 12:33 am
oh to beb to bed, I get to work on new PR's tomorrow its a little change up though Chest and Biceps. Fun Fun Fun, painful painful fun.
C.Coronato
07-27-10, 10:04 am
Pics look great! When you getting on stage brotha! Its your turn.
charlievanriper
07-27-10, 3:06 pm
later this yr or early 2011
charlievanriper
07-27-10, 3:17 pm
Getting Ready for an ass kicking in the gym today, thier will be new PR's for Chest.
Mr. Dead
07-27-10, 3:17 pm
later this yr or early 2011
I think you would do quite well...
charlievanriper
07-28-10, 12:09 am
Later this year maybe,Well Here's my numbers for this weeks Chest blast I am one crazy insane MOFO!!!!!!!!!!!!
Check out my insanity today, I did it I bested last weeks Chest Session.Share
Today at 8:58pm | Edit Note | Delete
Pre w/o drink carbmax, creatine, and leucine, arginine
Chest session
RC work 15x15, 15x15, 15x15, 15x15
Flat Barbell Press 185x4, 215x2, 245x1, 305x1, 315x1, 325x1 ()
Incline Barbell Press 225x6, 235x4, 245x2, (PR)
Decline barbell press 225x6, 245x5, 275x1 (Pr)
Flat DB Press 105x6, 110x3 (PR)
Incline DB Press (30 degrees) 105x4, (PR) cooked tried to get a second but lost it.
Rested about 8 minutes and then knocked off
Decline DB Press 95x6, 95x6
Dips (Weighted for Chest) Body weightx12
HS Super Incline 2ppsx10, 2ppsx8
Recovery shake
Dinner was 6 oz sirlioin w/ steamed Brocolli
Mr. Dead
07-28-10, 12:11 am
Sweet!!! HUUUGE congrats on those PR's!!!
The Misfit
07-28-10, 12:43 am
Strong pressing in here!!
I dare say 350 looks to be up and coming. And if things permit a 400?
charlievanriper
07-28-10, 12:46 am
STRONG pressing in here!!
I dare say 350 looks to be up and coming. And if things permit a 400?
Dare I believe that I could get that Natural, now that would be some crazy ass stuff.
I am considering within the next 30 days a run of Animal Stak since I always get good gains on that, that might get me thier who knows Bro.
Outstanding Work as always.............325 Bench Great Work
charlievanriper
07-28-10, 6:14 pm
Thx Steve
charlievanriper
07-29-10, 2:54 am
I am adding this to announce to my Brothers ( and it will be the same to each of them that are following along with me) I have decided a new name and a new thread, Misfit sent me a messege and refered to me as a Freak and I love it yes its true, so tomorrow look for my new Journey thread!
The written commitment has been signed, The challenge has been laid down at my feet and the New Journey has begun!!!
Tomorrow Look for the New Post " A Freak of Nature Answers the Challenge!