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View Full Version : TGIF: Today just more of the same 7 yrs solid DEDICATION to the IRON



charlievanriper
11-05-10, 10:41 am
Today its been 7 straight unitterupted yrs ( except some injuries to slow me down) but other than that I have been back at the training for 7 yrs straight nown each and every day hitting some type of training, I have maintained an unwavering focus and Dedication with a unquenchachable burning to reach particular goals ( which some I have accomplished and some I am still working on).
Every morning I have awoke with a burning passion for this Lifestyle, every morning I have awoke with the desire to post about my life hoping others would benefit from my posts, I have done this with no other hope or hidden agenda than for someone to read them and occasionally say "hey good work Charlie" ( of which I have received from alot of good members that have since become great friends of which I greatly care for now). Others have ridiculed me as a braggart and idiot ect ( those people that have the sense of a cockroach, I usually delete and ignore. For the rest I look forward to many more blog posts and many more new friends. Because Boys and Girls at 52 I am gonna be around for at least anonther 50 posting and being a thorn in the sides of those who would try to knock others down ( in order to make themselves look and feel better) for those that would spread foolish BS, I am here reading and watching. The reality is simple I and others like me both my age and older have recently broken down every single ignorant stereotype that exsists about so called old people. I will continue to help others reach the goals and levels I have reached and for those that excell beyond I will continue to praise them!!!!

Well onward and upword my Friends ( and lol my Enemie’s) friendship

I'm here if you want my Friendship and I'm also gonna be here even if you dont!!!!!!

Well hope you are watching, See ya on the World Stage in 5 or 6 more years!!!!!!

Cellardweller
11-05-10, 3:59 pm
Thanks for inspiring Charlie.

charlievanriper
03-30-13, 3:25 am
Finally I'm back. Had the Hernia Surgery after this show and went on to place 3rd over 50 and 2nd Middleweight Novice at Muscle Beach Memorial day, and then 2nd Over 50 Grand Masters this last feb 2013. Rocking along in Prep 9 weeks out from Muscle Beach again,

djjohnnied
03-31-13, 10:11 am
great to hear that man! I too have been in the iron game for only 3 years, it is what I wake up htinking about and what I fall asleep htinking about, everything I do relates to how I can better achieve my dream. keep going hard at it man!

charlievanriper
03-31-13, 4:08 pm
great to hear that man! I too have been in the iron game for only 3 years, it is what I wake up htinking about and what I fall asleep htinking about, everything I do relates to how I can better achieve my dream. keep going hard at it man!

Thx Brother, I am going to continue the Journey thru my old thread A-Freak-Answers-the-Challenge-A-Rising-Beast
http://forum.animalpak.com/showthread.php?32641-quot-A-Freak-Answers-the-Challenge-A-Rising-Beast-quot&highlight=

hope to see you guys come stop in occasionally

skibasgym
04-03-13, 10:15 am
As a seasoned lifter, it is great to see young lifters have the fever and fire to go after their dreams.

charlievanriper
04-04-13, 12:55 am
As a seasoned lifter, it is great to see young lifters have the fever and fire to go after their dreams.

:) young is a state of mind my friend 55 in a couple months, wow just looked at when I first wrote this 2010 so now we are coming up on 11 dedicated and focused on Competing. Man time flys

charlievanriper
04-12-13, 2:51 am
Today at my best ever and 7 weeks from D day 4 and hopefully my first 1st place trophy

http://i49.tinypic.com/2cqi5io.jpg

http://i47.tinypic.com/2z3qk2t.jpg

http://i47.tinypic.com/1zdumvs.jpg

http://i46.tinypic.com/nf5tmx.jpg

the necklace is a gift from an Iron brother 2 stainless steel dog tags 1 has the chinese Sybol for strength and the other has ANIMAL etched in Black

My true Core and Heart Animal Period

djjohnnied
04-12-13, 2:53 am
Today at my best ever and 7 weeks from D day 4 and hopefully my first 1st place trophy

http://i49.tinypic.com/2cqi5io.jpg

http://i47.tinypic.com/2z3qk2t.jpg

http://i47.tinypic.com/1zdumvs.jpg

http://i46.tinypic.com/nf5tmx.jpg

the necklace is a gift from an Iron brother 2 stainless steel dog tags 1 has the chinese Sybol for strength and the other has ANIMAL etched in Black

My true Core and Heart Animal Period

nice bro! gotta post some contest pics up when you get them! arms are looking vascular!

charlievanriper
04-12-13, 10:07 am
Well it seems this thread gets more attention than my Journal thread so I will continue the Journey here from now on

charlievanriper
04-12-13, 7:22 pm
16 minutes Elliptical -
At Home- Shoulder Horn - Set 1-12lbs Set 2- 12lbs
then Metroflex
-Bench lying L Fly - Set 1- 12lbs x20, Set 2 - 15lbs x12
-Standing Cable L Fly in - Set 1-40x 20 / Set 2-40x15
-Standing CableL Fly out - Set 1-20x 20 / Set 2 -20x 20 /
Then Started Core work
Seated Barbell Press - Sets in Rep range 12 then increase1 at 10
85x15, 115x12, 120x14?, 135x9, 135x7

Barbell Shrugs - sets -12 to 15
Front - 225x12 / then Smith Behind -135x20 / front Smith - 205x15 / Smith Behind -135x17 / Smith Behind - 165x15

DB Arnold Press -
50x11, 50x12, 50x11, 55x8

Dips - Chains weigh 20 lbs each - Pryamid from Set 1- to max then 70% then Drop sets to fail
body x 15, 45 x 12, 90 x 10, 90+chain x 3, drop sets - 90 x 10, 45 x 8, body x 18

Close Grip Smith Barbell Press - Pryamid from Set 1- to max then 70% then Drop sets to fail
45psx20, 65psx15, 80psx11, 95psx8, 110x3 - Drop set - 90x7, 75x9, 55x11, 45x16

DB front -
20x20, 20x14, 20x11

DB side Cable Laterals -
20x12, 12, 10, 10

Rear Cable Delt flyes -
30x20 r, 30x20 r, 30x18 r, 40x13 r

Cable Press downs - 2 sets front/ 1 set reverse grip
50x11, 50x7 - Reverse - 40x8

charlievanriper
04-12-13, 7:38 pm
Today
This morning after my Oatmeal and some errands hit Metroflex Gym-Phoenix & knocked off 65 min Treadmill between 11 and 12 incline 624 cals burned and will be heading back up in just a few for another 30 to 45 minutes 1000 cal burn day coming :)

charlievanriper
04-12-13, 7:42 pm
2nd day using Animal Cuts again, loving it as I always did. Have gone thru many but its good to be back on Cuts.

DANO
04-12-13, 8:13 pm
2nd day using Animal Cuts again, loving it as I always did. Have gone thru many but its good to be back on Cuts.

subbed.

charlievanriper
04-13-13, 1:07 am
subbed.

Hey Brother its good to be back and active in the Legion again. Thx for stopping bye means alot to me

charlievanriper
04-13-13, 1:55 pm
Here is Wednesday's Chest and Back session ( its being added late as I wanted to show what I did before my Max T-Bar attempt

Monday Chest & Upper mid Back
At Metroflex Gym-Phoenix today
1000 mg HMB
SUPP - D pre workout
Cardio warmup then
Intra- BCAA's with extra Leucine

Flat DB Presses - Going to use a Normal grip this week, no less than 4 sets
worked 90's for 4 sets 6
ss w/
Weighted Pullups - no less than 4 sets mixed grip same weight 4 to 6 reps x 35 lbs
3 sets wide ,2 sets Neutral and 2 sets Chins 35 lbs mixed 4 to 5 reps Weak today then finished with Neutral bodyweight for 11

Decline Barbell Press inside Grip - 4 sets x 6 to 8 reps then dropped to 195 to fail
205x6, 215x6, 225x6 then 195x14 to fail
ss w/
continued doing Pull ups

Smith Incline Presses Shoulder width - 5 sets x 12 to 2 reps then 75% to fail
80lbspsx12, 80psx10, 82.5psx8, 85psx8, 90psx7, 110psx2, 70psx14 to fail
ss w/
unsupported T Bar Rows - 4 Plates this week, no less than 4 sets
3p+35x6, 3p+35x6, 3p+37.5 x 6, 4pps x 7, 5pps x weak 3, then repped what I could lighter and more controlled 3pps x 15

5 plates Unsupported T bar rows 5th set max atttempt
https://www.facebook.com/photo.php?v=4831709506712&notif_t=like

finished with
Decline Push ups off bench 50 r
Incline Push ups x 50 r

took the remaining BCAA drink added water and Whey Isolate (1/2 sccop 13 gr) and 1000 mg HMB

got home to lentils and Quinoa with Sprouted tofu and Edamame beans

DANO
04-13-13, 11:30 pm
Serious stuff... next time you own the 5 plates.

charlievanriper
04-15-13, 3:20 pm
Todays Plan of action Metroflex Gym-Phoenix
Animal Cuts
Treadmill Warmup 15 minutes Treadmill
Any exercice Today that comes to failure that will be the only set, nothing to a fail point, Adjustments will be made to Correct needed lifts. 32 Total Sets

Low Incline DB Presses - 4 sets 80 / 85x12
ss w/ Pullups - 10 lbs (todays only SS)
Wide - 2 sets 10 to 12
Neutral - 2 sets 10 to 12

Decline DB Press - 4 sets 85x12

Barbell Rows - 4 sets -

Barbell Flat Bench- 3 sets 12

DB Rows 3 sets 10 to 12

Cable bench Flys - 2 sets 12 (60)

Cable Crossovers high Standing- 2 sets 12 (60)

Cable Crossovers -low Bending 2 sets 40x20r / 60x15r

Hammer Curls - 2 sets 10 to 12

EZ Bar Curls - 2 sets 10 to 12

charlievanriper
04-16-13, 12:13 am
[QUOTE=charlievanriper;1312292]Todays Plan of action Metroflex Gym-Phoenix
Animal Cuts
Todays Final session Metroflex Gym-Phoenix
Treadmill while drinking NLA SUPP D
At Metroflex - Treadmill Warmup 17 minutes Treadmill while drinking NLA SUPP D
RC work as usual

Low Incline DB Presses - 65x15, 75x15, 80x12, 80x12
ss w/ Pullups - 10 lbs
Wide -
12, 14
Neutral -
12, 13
Decline Barbell Press -
225x6, 225x6, 225x6, 245x3
Barbell Flat Bench-
135x2, 185x2, 205x2, 225x5
Barbell Rows -
165x11, 175x9, 185x8, 190x7
Cable bench Flys -
60x12, 70x11, 60x15
DB Rows 3 sets 10 to 12
55x12, 55x12, 50x10
Cable Crossovers high Standing-
50x20, 60x11
Hammer Curls -
30x12
Machine bar Curls -
45 plate x 15,
1 arm Preacher -
20x18
Finished with Chins
Bodyweight x12
Finished with 30 minutes treadmill 160 cals then Post w/o meal and home

DANO
04-16-13, 12:27 am
Serious work there bud.

charlievanriper
04-16-13, 9:57 am
Serious work there bud.

thx Brother Sore today :) though

charlievanriper
04-16-13, 11:47 pm
Today I got top Metroflex way early to see about fixing some of the vertical blinds well after I hit the treadmill for 16 minutes burned 150 cals then started a Rep based Leg session.
Single Leg Ext stack machine 2 sets 65x12
Standing calf Press - 200x15 x 3 with 3 different toe positions
Single Leg Ext Plate loaded - 45x15, 55x10, 45x12
Seated Leg Leg Curls - 45x50, 55x35, 65x25, 70x15, 90x6
Seated Calf Raise - 100x12,10, 10
Prone Leg Curls - 120x8, 100x12, 12, 10
Abs
machine crunches - 50x50, hanging Leg raises 10, machine Crunches - 60x25, hanging Leg raises 10, Cable Crunches 120x20, Machine Crunches- 70x12, Cable Crunches -120x20,

Step mill 12 minutes - Treadmill 20 minutes

then a shake with a baked potato and then trained Crystal
after Crystal we did another cardio session, I attempted Stepmill session but had to switch at 5 minutes because my legs were shot. Got 30 min Treadmill (total Cardio burn 500 cals)

Home to Beans and Rice with chopped Asparagus and Tillapia

DANO
04-17-13, 1:06 am
I hope your car is an automatic!

charlievanriper
04-17-13, 8:50 am
I hope your car is an automatic!

lol, still limping :)

charlievanriper
04-18-13, 12:36 am
Well here ya go Metroflex Gym-Phoenix today after 2nd pak Animal Cuts and a sample of Animal Rage
RC warm up work - 3 sets cable L Flys (in), 3 sets (out) 20 reps towel stretch
then
Seated Barbell Press - off Pins Rest Pause
135x8 (was difficult so changed focus ) 95x23, 105x16, 115x12, 115x12,115x10, 115x10

Weighted Dips -
1p(45)x14, 1p(45)x15, 1p+chainx11, 1p+chainx10

Standing Military Press w/ Fat Bar ss w/Smith Bar Shrugs Behind
mp-2 sets 25psx12, ssb- 45psx25, mp-35psx12, ssb-70psx15, mp-40psx11, ssb-80psx mp-45psx10, 2 sets ssf-90psx12,

tri set
DB front - 35x12, 35x10
DB rear bent overs - 45x12, 45x10
DB side Laterals - 20x15, 20x13

Close Grip Smith Barbell Press -
45psx15, 55psx15, 70psx10, 80psx6

Skull Crushers 1 set
35psx10

1 Arm DB overhead Ext
25x12, 25x10

Seated Tricep machine 2 sets non stop to fail
6015 then 70x8

After a quick taklk with my Friend Josh about better post w/o ideas I had an ABB Max Recovery 400 cals, 35 gr Whey Isolate, 60 gr fast digesting Carbs

then when I got home - tilapia rice and asparagus

DANO
04-18-13, 12:53 am
Nice work! The combination of cuts and Rage might be overdoing the caffeine.
..just sayin'

Still, SOLID workout.

charlievanriper
04-18-13, 5:49 pm
Nice work! The combination of cuts and Rage might be overdoing the caffeine.
..just sayin'

Still, SOLID workout.

Yep I laid awake till midnight last night lol

charlievanriper
04-18-13, 9:57 pm
Rest day from weights but At Metroflex Gym-Phoenix this afternoon I hit 58 minutes on the treadmill not including cooldown 643 cals, 3.33 miles
Crystal did 60 min, 566 cals
felt that one :)

DANO
04-19-13, 12:08 am
Cardio sucks! Haha.

charlievanriper
04-20-13, 1:05 am
At Metroflex Gym-Phoenix today Warmup - Crystal 16 min Treadmill - 163 cals

Hack Squats - Sled weighes 120 lbs
Charlie - Warmup - sled 20 reps, 45psx14, 100ppsx8, 100p+25psx6, 100p45psx4-PR, 100ppsx12
Crystal - 10psx10, 15psx8, 20psx6, 25psx5

Vertical Press
Crystal - 45psx12, 45p+10psx10, 45p+20psx8, 45p+25psx6
Charlie - 4ppsx12, 4p +10psx10, 4p +25psx8, 4p +35psx5

Standing Calf Raise -
Crystal - 60x12, 80x10, 80x10
Charlie - 200x12 (in), 200x12 (out)

Seated 1 leg Curls -
Crystal - 35x12, 35x10, 35x7
Charlie - 75x12, 95x9, 95x8

Seated calf Raise - Charlie 60psx12, 60psx12

Leg Ext - stack x6, stack x6, stack x5

Lying Prone Leg Curls
Charlie - 110x15, 120x11, 130x6, 110x14

Butt Blaster
Crystal - 10x15r, 10x12r
Charlie 10x20r, 15x6r

Standing Leg Curl - 15x15r, 20x15r, 35x15r

post w/o some Posing while drinking a Whey Iso Shake 48 gr Protein 27 gr liquid Carbs.

Got home to 2 fillets Tilapia, baked potato with Greek yogurt, 1 cup chopped Asparagus, seasoned with 1/2 tsp high sodium Seasoning (about 780 mg of Sodium)

DANO
04-20-13, 1:11 am
Glutton for punishment eh? Didn't you just trash your legs? Haha.

charlievanriper
04-20-13, 1:20 am
Glutton for punishment eh? Didn't you just trash your legs? Haha.

ya but its been 3 days and I was feeling good. Thrilled with the 3 plate hack today though. Legs are really coming in. Gonna bring a nice new packager to the stage in about 6 weeks

charlievanriper
04-21-13, 9:12 pm
I am ready to Rock come Monday after a nice saturday Bq and today full rest GRRRRRR that Animal roar is starting to get loud and strong

CrystalVan
04-21-13, 9:17 pm
I am ready to Rock come Monday after a nice saturday Bq and today full rest GRRRRRR that Animal roar is starting to get loud and strong

He's terrible to be around when He cant be in the Gym lol

BB-FLEXPRO
04-22-13, 3:49 am
If you´re in beast mode, Restdays just suck period lol.....Keep it tight man!

Peace

charlievanriper
04-23-13, 12:22 am
My Final today Metroflex Gym-Phoenix today ha ha I have enough anger right now to make this a great one
Monday Chest & Upper mid Back At Metroflex Gym-Phoenix today
45 minutes out 1000 mg HMB, SUPP - D pre workout, Cardio warmup then Intra- BCAA's with extra Leucine

Flat Barbell press -
Crystal barx12, 10pszx12, 20psx10, 25psx6
Charlie 225x6, 225x6, 225x6, 225x6, 235x5, 245x1, 265x1

Weighted Pullups - 2 sets wide, 2 sets Neutral - 25 lbs
crystal assisted 150x6, 150x6, 150x6, 140x4
charlie 6,6,6,4

at this point Crystal hit the Treadmill

Unsupported T bar Row 4px6, 4px6, 4p+35x3, 5p+10x6, 3p+15x8, 3p+15x8,
ss w/
Decline Barbell Press inside Grip - 225x6, 225x5, 205x8, 205x8, 205x10 then hit HS Decline 45psx46 reps

Low Cable Row Wide Neutral grip 135x15, 150x12, 150x12, 150x10, 135x15
ss w/
Smith Incline Presses Shoulder width - 65psx12, 75psx10, 85psx8, 45ps slow w/ 5 count up and down then pumped out 5 to fail

Crossovers Cable - 60x20 reps
ss w/
Face Pulls - 3 sets 60x20, 70x12, 70x10

finished with
Decline Push ups off bench 30 r
Incline Push ups x 30 r
Flat Push Ups x30 r

post w/o shake 54 gr carbs with 50 gr Protein

40 minutes later rice tilapia and asparagus

DANO
04-23-13, 12:51 am
Looks like you covered all the angles. Way to get it!

charlievanriper
04-23-13, 12:34 pm
Looks like you covered all the angles. Way to get it!

Thx Brother, the 4 sets of 225 then singles to failure were deadly

Getting ready for 2 leg sessions today first one in 10 minutes some Squats, hacks, and heavy ass Leg Press on my 70 degree sled for my morning session

then 2nd session will be 430 of secondary and Iso work

charlievanriper
04-23-13, 2:23 pm
Okay Morning Strength work on Legs Session 1
Leg Press 70 degree started with 2 p+35ps plus the sled (75LBS) INCREASED IN INCREMENTS OF 25PS TO FAIL
325 for 6, 375x6, 425X6, 475X4, 525 failed
Hack Squats -
45psx6, 45+10psx5, 45+25psx3
Shoulder width Back Squats -
205x12, 215x8, 225x6 (getting it back slowly )

ouch

charlievanriper
04-24-13, 12:32 am
Okay Morning Strength work on Legs Session 1
Leg Press 70 degree started with 2 p+35ps plus the sled (75LBS) INCREASED IN INCREMENTS OF 25PS TO FAIL
325 for 6, 375x6, 425X6, 475X4, 525 failed
Hack Squats -
45psx6, 45+10psx5, 45+25psx3
Shoulder width Back Squats -
205x12, 215x8, 225x6 (getting it back slowly )

ouch

Then Warmup for session 2 Pre w/o down - 2nd serving Animal Cuts and 200 mg Yohimbe (my thermo stacK)
Now going to get my pre Warmups in at home
Leg Press - Warmups -Decided no Squats just leg Press 70 degree 255x25, 345x10, 435 (4pps)x5, plus 25psx5, plus 10 psx4, plus 10psx2

(finished last set 5 ppsx2 freaking awesome, I failed on 5 pps this morning )
Then off to Metroflex
where I hit a lot of secondary work
Started Standing Leg Curl - 40x12, 40x12, 50x10, 50x8
then Lying Leg Curl - Singles rp style 4 sets of 4 reps 130
Leg Ext - 60x50 rep, 90x30 r, 120x20 r 150x12, 150x10
uni seated Leg Curls - 45x50r, 65x30 r, 65x27 r
Butt Blaster - 15x10, 10x15, 10x12

Shake Chocolate Soy Milk 16 oz NON GMO, with 30 gr Whey Isolate

then home to Tilapia over rice with chopped asparagus and 2 egg whites scrambled

charlievanriper
04-25-13, 2:00 am
Hit Metroflex Gym-Phoenix late today after a hard day (emotionally) but the energy excitement and Positive Power was intoxicating today. I just fed on it and this is the result.
Started with side standing Lateral Raises 20lbx15 slow with RP, 25 lb x 12 x 2 sets
Went to Smith Machine Presses (first with a slight incline 85 degree approx) 35ppsx15, Plus 10 psx12, 10psx10, 10psx8, 10psx5, raised bench to full 90 Degree did drop sets to fail - 65psx6, 55psx6, 45psx8, 30psx16
then Barbell Front Raises - barx20, 2.5psx15, 2.5psx15
ss w/ Cable side Raises and Machine Lateral raises
30LBX15, 65X20, , 30LBX15, 65X15
ss w/ Cable side Raises BEHIND BACK and Machine Lateral raises
20lbx12, 65x12, , 20lbx12, 65x10
Smith Behind Neck press ss w/ Rear DB Flys
5ppsx50r, Incline Fly 25lbx12, , 10ppsx25, IF 25lbx12, , 20lbpsx15, Seated bent overs 20lbx12 slow w/ RP, , 30psx9, 20lbx12
HS Shoulder press (facing pad) 35ppsx25, 45ppsx16
oh and drop set burnouts on Cable rope tri press down to fail with no weight but the cable (that burned )
12 minutes on Stair mill burned 133 cals then got on Treadmill for 18 minutes 10 incline 170 cals burned

Killed it today

Its nice Training and Seeing Mike Morris (The Original Universal / Animal with him telling all the old stories about G Diesel and Vinnie) killing the weights right next to you

charlievanriper
04-25-13, 9:14 am
more could be tagged but there is no room here for 1750 people :)

Funny I live, Breath, lift, carve, design, Post and strive in the trenches 7 days a week 365 days a yr giving up lifes pleasures to impress some suit and tie sitting at a desk, most that dont live 1/10th as Disciplined as I do. "What an amazing Irony"

Anyway I think I'm 5 weeks out now so I sit here looking a plate with a tilapia filet some Chopped Asparagus mixed with 3 egg whites, 2000 mg of Fish oil, 200 mg Yohimbe, a Grenade thermo (200 mg Caffeine) thinking why? Is there a Reason? Is there a Ryme to this life :) , Is there a chance down this long Tunnel, a Life down the road, Then I remember what one of my Idea's my Mentors an Icon in this Sport once said to me "WE TRAIN BECAUSE WE CAN, THE ROAD TO THIS REDEMPTION IS LONG, LONELY, AND FROWNED UPON BY THOSE THAT CANT DO WHAT WE DO. THE ROAD IS PAVED WITH OUR BLOOD OUR SWEAT AND ONLY GOD ONE DAY WILL RAISE YOU UP AND HOLD YOU AND TELL YOU WELL DONE MY TIRED CHILD WELL DONE. So I think why well because its destiny and the necessity of who we are, is there a Ryme or reason Yes Personal satisfaction and God never ending Glory, is there a chance at th end of this Tunnel well really if God is the out come does it matter if there is any chance on Earth. Is there a life down this long Road? Its the life we lead and leave along the road that matters. YES I believe its worth it, Yes I believe in Fairy Tales, I believe that Good Will triumph over Evil, I believe Lancelot was forgiven, and I believe Excalibur lies waiting for a man with the Right Soul to once again wield her, and I believe that hard work will be rewarded on day.

charlievanriper
04-25-13, 3:44 pm
All I can do is try and support others, Sorry if you dont want me back, but I have 16 guys different ages that want to be a to be a part of the legion and are excited about having the club now I have the responsibility to them so I am here for good. love me or hate me I hold no animosity to anyone here and only hope I can grow to be a welcome member again.

DANO
04-25-13, 5:38 pm
The tranches.... no better place to be.

charlievanriper
04-25-13, 6:52 pm
The tranches.... no better place to be.

Thumbs up Bro, Just trying my best, glad to know I'm not alone here

charlievanriper
04-26-13, 12:13 am
30m minutes Treadmill with vest, then Ab work, then 30 min with Vest on treadmill 605 cals total not including Ab work time. Post w/o 1% chocolate milk then Tilapia and Green rice

DANO
04-26-13, 12:53 am
There is something fishy about your diet! Haha. How heavy is the vest?

charlievanriper
04-26-13, 12:59 am
There is something fishy about your diet! Haha. How heavy is the vest?

lol thx for the smile, I needed one Dano, 20lb only. I am thinking about getting the 40 lbr when I get back from Venice

DANO
04-26-13, 1:01 am
Ok cool... been thinking about one for my runs.

charlievanriper
04-26-13, 1:16 am
Ok cool... been thinking about one for my runs.

I like em a lot, mine was 30 bucks on sale at walmart th golds brand

charlievanriper
04-27-13, 12:15 am
Actual Metroflex Gym-Phoenix
Cable Rotator Cuff work and Shoulder Horn
Scapulae rotations (warmup) 1 x 8
Chins (warmup) 4 to 6 inches wider than Shoulders 1 x 6

Start Smith low incline Press testing for a strting weight 60psx12, 70psx12,
80psx12,90psx8, 100psx5 added Iron bull grips for drop sets 80x`10, 70x9, 60x10, 55x9
ss W/
Chins (with weight if possible) 3 x 8-10
Incline Flyes 55x10, 45x12, 40x15, 50x7
ss W/
T-Bar Rows 175x10, 145x12, 135x15, 175x4

Smith Mid Hight Incline Press 60psx12, 80psx9, 90psx4 then dropped w/ Iron bull grips to
80x5, 70x9, 60x11, 45x14

Supported T Bar rows 45x15, 75x12, 100x8

DB Bench Press 3 sets 1 min rest 70x7, 60x9, 55x11

Forward-lean dumbbell shrugs (drop set)100x8, 90x10, 80x12

Mixed Cable Crossovers
high 40x24
mid 40x17
low 40x13

shake and home

charlievanriper
04-27-13, 11:21 pm
Well today I hit legs at home focused on Box Squats - warm up 115x20 reps
135x15, increased 5lb psx till I failed and could not get up off the low box 1 inch below Parallel 145x15, 155x12, 165x10, 175x8, 185x5, 195x3

then 4 sets Leg Press - 325x12

simple and easy

Chocolate Soy milk and Chocolate Whey Isolate Post w/o

Now having a salad with Shrimp, Spouted Tofu and Edamame Beans and going to watch D'Jango and then The Hobbit Good night everyone

Oh I thought this was cool, I walked into Circle K to pick up my movies and this cute young Cashier right away said Your a bodybuilder arent you, I smiled said yes and she then Pointed north said the Gyms that a way and smiled. I said Yep Metroflex Gym-Phoenix

charlievanriper
04-28-13, 4:05 pm
Tanning eating and cardio today what bout you

charlievanriper
04-29-13, 6:07 pm
Well anyway after my Turkey patty and Edamame beans over greens for lunch. Just got done with Legs. All done just 8 reps till last 2 sets were heavy
leg Press - 70 Degree (not 35 or 45 degree's, Dam near Vertical Press) SS with walking lunges (vested with 15 lb DB for 25 yds out and back Alley)
3pps+35x8 (425), 4pps+10(455)x8, 4pps+25 (485)x8, 4pps+35 (505)x5, 5pps (525)x4 (1 asst), 5 pps+5ps (540)x1.................... Done with legs today

having a Shake w/ Soy milk, 1 scoop 17 gr Whey Isolate then a Potato with Tilapia and Steamed Broccoli. later I'll be doing Cardio at Metroflex Gym-Phoenix (pretty happy with my leg progress.

DANO
04-29-13, 8:04 pm
Well anyway after my Turkey patty and Edamame beans over greens for lunch. Just got done with Legs. All done just 8 reps till last 2 sets were heavy
leg Press - 70 Degree (not 35 or 45 degree's, Dam near Vertical Press) SS with walking lunges (vested with 15 lb DB for 25 yds out and back Alley)
3pps+35x8 (425), 4pps+10(455)x8, 4pps+25 (485)x8, 4pps+35 (505)x5, 5pps (525)x4 (1 asst), 5 pps+5ps (540)x1.................... Done with legs today

having a Shake w/ Soy milk, 1 scoop 17 gr Whey Isolate then a Potato with Tilapia and Steamed Broccoli. later I'll be doing Cardio at Metroflex Gym-Phoenix (pretty happy with my leg progress.

nice! legs are the key to overall development, in my opinion.

charlievanriper
04-29-13, 10:52 pm
Cardio session today 2 - 12 minute sessions on Step mill with some HR work on Hamstrings in between
1st 1.06 miles, 117 cals burned
Standing Leg Curl - 25 lbs x 25 reps
lying Leg Curl - 110 x 8 reps

2nd 1.07 miles with 136 cals burned
Home to fish and veggies

I came home to A nice surprise I was humbled and Honored to make it into Posedown Magazine April 2013 here's the magazine Link, hope you check it out.
http://www.posedownmag.com/magazine.html

DANO
04-29-13, 11:48 pm
Congrats!!!

charlievanriper
04-30-13, 12:24 am
Congrats!!!

Thx Dano

charlievanriper
05-01-13, 1:30 am
Treadmill warmup
Crystal - 16 Minutes 130 cals
Charlie-15 minutes 150 cals

DB Incline Press mid height
Crystal - 20lbx12, 12, 25lbx10, 30lbsx8
Charlie- 60x12, 65x12, 70x12, 75x10

Pull ups
Crystal - assisted 150x10, 150x10, 140x6, 140x7
Charlie- 10, 10, 10, 10

Flat DB Flyes
Crystal - 15lbx12, 15lbx8, 10lbx12, 10lbsx12
Charlie- 35x12, 40x10, 45x10, 50x10, 60x7

Low Cable rows Triangle-
Crystal - 65lbx12, 65lbx12, 75lbx8, 75lbsx6
Charlie- 165x12, 180x10, 180x8, 180x6

Behind Neck Pull downs
Charlie -120x10, 120x10, 120x10

Decline Bench
Crystal - 10ppsx12, 20psx10, 25psx7
Crystal hit 15 minutes on Step mill

Bench Press
Charlie- 135x25, 155x16, 185x13, 205x7, 225x4

Supported T Bar Rows
Charlie- 45x15, 70x12, 80x10, 90x10

Smith Incline Press Drop sets
85psx8, 75psx8, 65psx8, 55psx10, 45psx13

Crosovers High to low
45x25, 50x15, 60x12, 70x8

Step mill 15 minutes 50 fl, 156 cals

Shake

then home to rice with 2 egg whites and Edamame Beans and onions, filet of tilapia
8 minutes ago · Like

Tiger
05-01-13, 5:31 am
I came home to A nice surprise I was humbled and Honored to make it into Posedown Magazine April 2013 here's the magazine Link, hope you check it out.
http://www.posedownmag.com/magazine.html

HUGE congrats!

charlievanriper
05-01-13, 3:25 pm
Tiger great to hear from you, How have you been?

Tiger
05-02-13, 4:27 am
Hey brother!

I'm awesome - cutting just now, and training is going well. Recently got my gf into joining me in the gym, and she loves squats already!

Lots of good work going on in here!

charlievanriper
05-02-13, 5:23 pm
Hey brother!

I'm awesome - cutting just now, and training is going well. Recently got my gf into joining me in the gym, and she loves squats already!

Lots of good work going on in here!

Thats cool, Crystal is hooked now as well, posted a vid on FB of her doing ATG on the smith squat. I'm a proud hubby LOL

naturalguy
05-02-13, 5:28 pm
Good to see you back here Charlie

charlievanriper
05-02-13, 5:29 pm
Good to see you back here Charlie

Hey hey NG how the heck are you

charlievanriper
05-02-13, 11:33 pm
Animal Rage was my Pre w/o then Metroflex Gym-Phoenix for this session :)

12 minutes Treadmill high incline 15, 128 cals burned
warmups w/ seated DB press- 1 set 40x25 & RC work
DB Seated Press - 12 to 8 - Last set to fail Then RP 1 set to fail
Charlie -55x12, 60x12, 70x8 rest 15 sec 70x4
Crystl - 20x8, 10x15r, 10x15r, 10x12r

DB Lateral Raises - 12 to 10 reps - then 1 set Rp to fail
Charlie - 20x20r, 25x12r, 25x10r rest 15 sec 30x5r
Crystl - 3 sets 5x12r Crystal developed soreness o I had her do RC work then Treadmill - 45 min 388 cals

1 Arm Cable Front Raises - 2 sets then 1 set RP to fail
Charlie -

High Cable Rear Delt Fly 2 sets 1 set Rp to fail
Charlie -

DB Shrugs - 3 sets
Charlie - 105x12, 105x12, 110x10

Smith seated Press 3 sets 12 -8 with 1 Drop set to fail
65psx4x3 then drop sets 55psx5, 45psx6, 40psx8, 35psx10, 25psx12

Short bar Cable Pressdown -
Charlie - 50x25, 60x17, 70x10, 80x8
Cable Overhead Ext (from low pulley) to failure
Charlie -50x14, 60x7, 60x5

Skull crushers
Charlie - 30psx10, 35psx6

One Arm Reverse Presdown
Charlie - 30x20, 40x10, 50x7

No energy for Step mill - will do Elliptical before bed
Shake 8 oz Chocolate Soy Milk, 8 oz Rice Milk 24 gr Whey Isolate
Home to Tilapia white rice and Brocolli with pickled Jalapenos

naturalguy
05-03-13, 9:23 am
Hey hey NG how the heck are you

Very good, been traveling the world lately. Home for right now but going to the UK very soon

Tiger
05-03-13, 9:44 am
Very good, been traveling the world lately. Home for right now but going to the UK very soon

Coming over to enjoy our glorious summer? I think it's rumoured to snow this weekend... Haha.

charlievanriper
05-03-13, 10:34 am
Very good, been traveling the world lately. Home for right now but going to the UK very soon

Nice, when you get back you and G need to do a road trip to Phx, we'll host a huge ABC for ya :)

charlievanriper
05-04-13, 9:55 am
To Quote my Friend Seth Harly
strong words before we rest up for tomorrow's meet. it's still our mothafuckin set!

CT Fletcher
I DONT EXPECT TO LIVE A LONG LIFE, THAT'S WHY YOU SEE ME RANTING A RAVING IN MY VIDS, I DONT HAVE MUCH TIME, I HAVE A MISSION THAT I MUST FULFILL BEFORE I LEAVE THIS WORLD. I KNOW BETTER THAN MOST, TOMORROW IS NOT PROMISED, YOU CAN BE CUT DOWN AT ANY MOMENT, DEATH IS UNCARING, YOUR "UN DONE" LIST MEANS NOTHING TO THIS CRUEL MASTER. I DONT "FEAR" DEATH AT ALL, IVE SEEN IT UP CLOSE, SHOOK HANDS WITH IT, EMBRACED IT, AND WAS COVERED BY IT, IT WAS "PEACEFUL". BUT I WAS SPARED THAT PERMANENT PEACE, FOR A WHILE LONGER. WHY? WHY ME, IM NOTHIN SPECIAL, A HARD MAN, WHO LIVED A HARD LIFE, I DONT DESERVE THIS 2ND CHANCE, BUT...BE THAT AS IT MAY, HERE I AM, AND DAMN "IT", IM GONNA KICK, YELL, SCREAM, AND CAUSE A MUTHA FUCKIN RUCKAS!!!! AND FREE AS MANY OF YOU AS I POSSIBLE CAN FROM THE PRISON OF YOUR OWN "MIND", FREE FROM DOUBT, FREE FROM FEAR, FREE FROM THE CHAINS THAT BIND YOU!! IM GONNA DO IT BY PROVING TO YOU, YOU HAVE IT WITHIN YOU TO CONTROL THAT WHICH IS MOST IMPORTANT, 'THE EFFORT THAT YOU GIVE', IN THE WEIGHT ROOM, IN SCHOOL, ON YOUR JOB, IN FUCKIN "LIFE", THE EFFORT IS "ALWAYS" CONTROLLED BY "YOU", AND LADIES AND GENTS, MUTHA FUCKAS, AND MUTHA FUCKEES, THE GODDAMN EFFORT IS THE "KEY", IT IS THE THING THAT LEGENDS ARE MADE OF, THE THING THAT LAST'S, LONG AFTER WE ARE DEAD AND GONE. 3OO ONE OF MY PERSONAL FAV. MOVIES IS AN EXAMPLE OF THIS, THE SPARTANS LOST, BUT THE FUCKIN "EFFORT" THEY GAVE, MAKES THEM IMMORTAL!!! CALL ME CRAZY, IF YOU WANT, I DONT CARE, ONE BIT, BUT I WANT THAT KIND OF DEATH, FIGHTING, YELLING, GIVING EVERY OUNCE OF WILL I HAVE TO MUSTER, HELL NO I WILL NOT GO QUIETLY INTO THE NIGHT, IM C.T. MUTHA FUCKIN FLETCHER, AND IM ON A MISSION, IF ONLY FOR A MOMENT, TO SHAKE THE WORLD DOWN TO ITS FUCKIN FOUNDATION!!!!!

YA BUDDY !!!!!

DANO
05-04-13, 1:22 pm
Get it done, son!

Cellardweller
05-04-13, 2:15 pm
Looking good in here Charlie. Great quotes.

charlievanriper
05-04-13, 5:32 pm
Learned the Yoke today. 310 for4 50 ft hard heavy but fun!!!!!!!!!!!!

charlievanriper
05-04-13, 9:27 pm
Phx ABC 05/04/2013 PT 2
http://youtu.be/j_hIJqXla7k

I broke 2 records the first 920 then 1100 Yep

mritter3
05-04-13, 10:02 pm
Strong work in here Charlie!!! Subbed

charlievanriper
05-06-13, 6:19 pm
Morning session 1 @ Home

Upper Back (Heavy Am)
1 T -Bar Row
125x15, 135x12, 155x10, 170x7, 125x12

2. Cable Pull down
behind Neck 75 x 25, 95 x 20, 105 x 11
Close Grip 75 x 20, 95 x 15, 105 x 9

3.DB Rows
55x16,65x10, 65x7

Chest Am
1. Barbell Bench Press
135x25, 170x26 (body weight Goal is 50r), 205x13, 225x7, 170x23

2. Dumbbell Flys
Flat 25lbs x 50, 35lbs x 32, 45lbs x 18

3. Pec Dec
75x21, 95x12, 115x7

4. Pushups
Flat - 86
Incline 47
Decline 34

Fish spinach and rice


Now a couple hrs and I'll be at Metroflex for session 2

charlievanriper
05-07-13, 12:21 am
Morning session 1 @ Home

Upper Back (Heavy Am)
1 T -Bar Row
125x15, 135x12, 155x10, 170x7, 125x12

2. Cable Pull down
behind Neck 75 x 25, 95 x 20, 105 x 11
Close Grip 75 x 20, 95 x 15, 105 x 9

3.DB Rows
55x16,65x10, 65x7

Chest Am
1. Barbell Bench Press
135x25, 170x26 (body weight Goal is 50r), 205x13, 225x7, 170x23

2. Dumbbell Flys
Flat 25lbs x 50, 35lbs x 32, 45lbs x 18

3. Pec Dec
75x21, 95x12, 115x7

4. Pushups
Flat - 86
Incline 47
Decline 34

Fish spinach and rice


Now a couple hrs and I'll be at Metroflex for session 2


Now here's Session 2
Well this is not perfectly accurate as I forgot my w/o sheet today but here goes At Metroflex Gym-Phoenix today Afternoon session 2

Started with Treadmill then RC work
Incline Bench 135x20, 155x15, 185x10
Medium Grip Pull up - 3 sets 12,10, 10
Decline Dumbbell Press - 55x15, 65x12, 65x12
Machine Pullover - 20, 15, 12
Incline DB Flys - 25x20, 25x15
Cable Pull Down –
Neutral Grip - 105x20, 120x15, 135x12
HS Decline Press - 45psx30, 70psx20, 95psx15, 110psx11
Wide grip Pull down behind neck - 95x15, 105x12, 120x8
HS single Arm Pull downs - 45psx18, 70psx9
HS Chest Press 1150x12, 180x10, 195x6 225x4
Cable Crossovers - 40x30, 50x20, 60x12

Chocolate milk post w/o then
Tilapia rice and Edamame Beans and Brocolli
Unlike · · Promote · Share

charlievanriper
05-07-13, 12:32 am
Married to my Queen Crystal for 23 yrs today !!!!!!!!!!!!!!! In all that time I have never left her side

charlievanriper
05-08-13, 12:04 am
First thx for the congrats on our Anniversary anyway


I seemed to have a lot of energy and did not want to stop. from now on I am gonna limit myself to no more than 50 minutes a day Low volume steady state
started off on the treadmill 22 minutes 15 incline 2.8 speed 256 cals, then switched to the Precore Elliptical for a change of pace 18 minutes at level 20 157 cals then jumped on the Step mill 16 minutes mixed levels between 4 & 8 149 cals calmed my system down then did 15 minutes level 6 to walk it off 132 cals
Total 694 cals, total time 71 minutes I'm tired Crystal did 539 cals today I'm so proud of her
tilapia, spinach, edamame beans, a baked small russet potato with 2 tbsp Greek Yogurt about 389 cals put back approx, 36 gr Protein, a[rox 46 gr carbs, 11 gr fat (little high but alls good
1.5 hrs from bedtime and my last meal

charlievanriper
05-08-13, 8:08 am
4:55 am and just finished 30 minutes on The Elliptical 175 cals down. Woke and got started after 10 gr BCAA's and AnimaL Cuts

Weigh at wake up 174.3 Crystal woke to 167 finally she is over that 169 hump that she's been fighting for 3 months

in 1 hr I'll have a bk of whole eggs and a meat source. Today is No Carb so macros are Protein = 210 g =35 gr per meal
Carbs = N/A
Fat= 90g =15gr
shooting for 1600 cals today

charlievanriper
05-09-13, 1:46 am
Today is No Carb (well no effort to have Carbs I'll have a couple meals today of Fibrous Veggies and maybe some Peanut Butter )
so macros are Protein = 210 g =35 gr per meal
Carbs = N/A
Fat= 90g =15gr
shooting for 1650 cals today

So theres 1154 cals left for the day, 172 gr Protein, 57 gr Fat this equates to Approx 5 meals of Tilapia, 1/2 tbsp Coconut oil, 1 whole Egg with of course some sliced raw Jalapenos. I will be getting some Carbs post w/o this morning and some Carbs post w/o at Metroflex Gym-Phoenix this afternoon so my overall calories may be higher than my target.

Having a glass of Green Tea my thermogenics and Pre w/o then its out to my Training Studio for some low weight Deep Squat work and Leg Presses TTL!!!!!!!!!!!!! 1st of my last 4 leg sessions before show time

added 10 gr BCAA's to the green tea as I am a little behind on meals today so morning legs will be only about an Hr session

No heavy weight but pause reps off the heels dam. So far I am thru 7 sets Barx20, 10psx 20, 25psx4 sets (15, 12, 12, 10), now I am going up 35ps. I love these pins are set to allow me to go ATG Deep then pause and explode from the hole.
the plan is 10 sets going till form suffers rest then hit it again. 35ppsx10x2, 45ppsx8, 45ppsx6, 50ppsx5, 55ppsx4 (done the last rep was shitty and I leaned forward

Holy crap 132 reps, I think I hit my quads and Glutes with some work this morning

Now time for Tilapia 1 egg white 1 whole egg over Spinach cooked in 1/2 tbsp Coconut oil
So theres 871 cals left for the day, 141 gr Protein, 45.5 gr Fat with 4 meals to go.

2:30 pre w/o meal before hitting the gym- 6 oz Tuna 4 oz Sprouted Tofu, jalapeno, Tomato (off my Plants) horse radish sauce and a some mustard mixed with Greek yogurt sauce. 32 gr Protein, 8.5 gr Fat, negligent carbs, 234 cals
So theres 637 cals left for the day, 109 gr Protein, 37 gr Fat with 3 meals to go. So far Good day!!!!

Alright the afternoon gym time was a few sets of Hamstring work.
1 tbsp Coconut oil to get started
Crystal started off with Smith Squats ATG baby 7.5 ps x12, 15psx10, 25psx8, 35psx5
3 sets Standing Leg Curls
Me - 40x15, 50x10, 50x8
Crystal 1 plx12, 10, 10
Standing Calf Press
me- 200x12,12,12
Crystal 60x12,12,12
Seated Leg Curls
Me 135x20, 150x15, 150x15
Crystal 2 sets 12 then she got on treadmill w/ her weight vest for 60 minutes
400 cals
I did one set of Lying Leg Curls 110x10 and new I was done
Got on treadmill with my 20 lb vest 65 minutes 500 cals 3 miles
POST W/O - Chocolate soy milk with 27 gr Protein Allmax Hexapro Chocolate decadence 276 cals 32 gr protein, 9.5 gr total fat, 13 gr Net Carbs
Then
dinner was Tilapia 1 whole egg 1 egg white, cooked in Coconut oil, 1/4 cup Edamame Beans over spinach -
So theres 78 cals left for the day, 34 gr Protein, over .5 gr Fat with 1 meal to go. So far Good day!!!

Bedtime last meal - 3/4 cup greek yogurt 16.5gr Pro, 5.25 gr Carbs 90 cals, 1/2 scoop whey Iso 55 cals, 8.5 gr Pro, 2 egg whites 10 gr, 60 cals this way I only go over 127 cals and all the Macro numbers come out good.

charlievanriper
05-10-13, 12:33 am
another High carb Sliver of a Sinful Halo Roll for a pre w/o with scoop of Whey Iso and a couple Liquid Egg Whites in Green tea as a pre / out meal then Gonna get some sun and darken up a little before hitting Shoulders.
Darkened up a little today

on my way to Metroflex Gym-Phoenix Blueberry poptarts down the hatch ready to Pump me some Shoulders

Smith Shoulder Press 6 sets to fail - 47.5psx15, 50psx115, 60psx13, 75psx10, 85psx5
DB seated Side Laterals 3 sets with 3 standing Partials 20x15 - 45x12, 25x10- 45x12, 25x10- 50x8
Pronated Incline Rear Flyes 3 sets 20x15, 25x10, 25x10
Cable rope front the rear Raises 50x12 - 50x10, 40x15 - 40x12, 40x15 - 40x11
DB Front raises -20x15, 20x15
Cable Side Behind Raises - 20x15, 30x10, 30x8, 40x10, 40x8
HS shoulder Press 55psx15, 70psx12, 85psx9, 95psx6
Cable High Reverse Flyes 30x14, 30x17, 40x10
Cable Low Reverse Flyes 20x15, 10x27
Posing practice
then a shake of Chocolate milk 1.5 scoops Whey Isolate 32gr Pro, 34 gr Carbs, 290 cals

Home to tilapia, Edamame Beans and Rice
Totals for today
or our 175 lb man,
High CHO days
Protein = 210 g = 840 calories (4 calories per gram)
Carbs = 290 g = 1160 calories (4 calories per gram)
Fat = 50g = 450 calories (9 calories per gram)
Total intake = 2450

Meal 1- BCAA drink with green tea
Meal 2- 522 Cals, 40.3 gr Pro, 88.3 gr Carbs, 19.5 gr fat,
Meal 3- Morning snack - Cals 200, Pro 5, Carbs 28, Fiber 4, Fat 9
Meal 4- Lunch – 472 cals, 45 gr Pro, 38 gr Carbs, 13 gr Fat, Fiber 6 gr
Meal 5 - Pre w/o snack - Cals 200, Pro 5, Carbs 28, Fiber 4, Fat 9
then on the way to the gym I had a Frosted Buncha Blueberries Toaster Pastries
200 cals, Pro 2, Fiber 1, Fat 4, Carbs 38.
Meal 6 - Post w/o 32gr Pro, 34 gr Carbs, 290 cals
Meal 7 -Dinner 331 cals, 40 gr Pro, 33 gr Carbs, 7.5 gr Fat, Fiber 6 gr

totals left – under so far 135 cals under by 39 gr Pro, over fat by 16 gr, Carbs under so far 12.7
1 meal left, depending

Well Last meal may be midnight as I cant keep my eyes open, Night everyone

charlievanriper
05-11-13, 12:05 am
Todays Arm day (I forgot my sheet again so its from the hip lots of volume at Metroflex Gym-Phoenix today
superset these 2
Standing Bicep Cable Curl 50x15, 60x15, 70x12, 80x12, 100x10, 120x9
Standing Triceps V Bar Pushdown 40x30, 50x25, 60x20, 70x15, 8010, 90x7

Standing Reverse Grip Cable Curl
40x15,50x12, 60x10

Triceps overhead ext with tri bar
100x15, 120x12,130x12

Incline seated DB Curl
25x15, 25x15

Triceps Pushdown Using Rope – slow w/ hold to fail
40x15, 40x15, 40x12

Lying Triceps skull crusher 25psx15,30psx12, 30psx12
Standing ez bar curl 25psx15, 30psx12, 30psx12

Ez Bar standing French Press 25psx15, 30psx12,

superset these 2
close grip smith press 45psx21, 50psx21, 55psx20, 60psx15, 70psx10
ez bar 21's - 10psx21, 12.5psx21, 15psx21, 15psx21, 20psx21

Single Arm machine curl 50x10, 60x8
Reverse Grip Triceps Pushdown – overhead long Rope ext drop set -40x27, 30x16, 20x11, 10x10

Soy Milk 1 cup Cals 100, Pro 8, Carbs 8, Fiber 1, Fat 1
1 scoop Whey Iso- Cals 100, Pro 17, Carbs 4, Fiber 1, Fat 2.5
½ cup Granola Cereal Cals 95, Pro 5, Carbs 16, Fiber 4, Fat 2.5
½ cup oatmeal, Cals 130, Pro 5, Carbs 29, Fiber 5, Fat 1
2 tbsp Wheat germ, Cals 47, Pro 3.3, Carbs 6.7, Fiber 2.7, Fat .5
2 tbsp Flax Cals 72, Pro 2, Carbs 4, Fiber 4, Fat 6
1 small apple Cals 78, Pro , Carbs 20.6, Fiber 3.6, Fat

522 Cals, 40.3 gr Pro, 88.3 gr Carbs, 19.5 gr fat,


snack
2 oz portion of Halo role Cals 200, Pro 5, Carbs 28, Fiber 4, Fat 9

Lunch – 6 oz Tuna over 1 cup Spinach with a Honey Mustard Dressing with Edamame Beans
6 oz Tuna - Cals 120, Pro 26, Carbs , Fiber Fat
1 cup Spinach - Cals 7, Pro 1, Carbs 2, Fiber 1, Fat
Honey Mustard Dressing - Cals 150, Pro , Carbs 8, Fiber , Fat 8
Edamame Beans - Cals 120, Pro 13, Carbs 10, Fiber 5, Fat 5
Greek Yogurt – 2 tbsp Cals 15, Pro 5, Carbs 1, Fiber, Fat
Honey - 1 tbsp Cals 60, Pro , Carbs 17, Fiber Fat

472 cals, 45 gr Pro, 38 gr Carbs, 13 gr Fat, Fiber 6 gr

Pre w/o snack
2 oz portion of Halo role Cals 200, Pro 5, Carbs 28, Fiber 4, Fat 9

then on the way to the gym I had a Frosted Buncha Blueberries Toaster Pastries
200 cals, Pro 2, Fiber 1, Fat 4, Carbs 38.

Post w/o shake of Chocolate milk 1.5 scoops Whey Isolate
32gr Pro, 34 gr Carbs, 290 cals

Dinner Tilapia, Edamame Beans and Rice
331 cals, 40 gr Pro, 33 gr Carbs, 7.5 gr Fat, Fiber 6 gr

totals left – under so far 135 cals under by 39 gr Pro, over fat by 16 gr, Carbs under so far 12.7
1 meal left, depending






wake up meal 1 - BCAA in Green herbal tea

Meal 2-
Soy Milk .5 cup Cals , Pro , Carbs , Fiber , Fat
1 scoop Whey Iso- Cals 100, Pro 17, Carbs 4, Fiber 1, Fat 2.5
½ cup Granola Cereal Cals 95, Pro 5, Carbs 16, Fiber 4, Fat 2.5
¼ cup oatmeal, Cals , Pro Carbs , Fiber Fat
2 tbsp Flax Cals 72, Pro 2, Carbs 4, Fiber 4, Fat 6
1 small apple Cals 78, Pro , Carbs 20.6, Fiber 3.6, Fat

405 Cals, Pro 38.5 gr, Carbs 69. 6 gr, (net 45 gr Carbs). Fat 9.5 gr, Fiber 23.6

meal 3
Mid Morning Chocolate Soy Milk w/ 17 gr Whey Isolate and 1 Egg White*
meal 4
Lunch – 3 oz Tuna over 1 cup Spinach with lemon and Cider Vinegar with Edamame Beans

meal 5
Shake of Green tea, 17 gr Whey Isolate, ½ cup ***e plain Greek Yogurt – 29 gr Pro, 3.5 gr Carbs

Meal 6 Post w/o Hersheys Chocolate milk 1.5 scoops Whey Iso and .5 tbsp Honey
Pro 33gr, Carbs 33 gr, 290 cals

Meal 7 Post w/o Solid small potato, tilapia
cals 254, Pro 29, carbs 28.5g, fat 7 gr, fiber 4 gr

21 gr pro left
over 11gr Carbs
under 20 gr fat
so Bedtime will be tilapia and 1 tbsp Coconut oil

charlievanriper
05-11-13, 11:17 am
Good Morning Everyone, Another day closer to the stage. Making last minute adjustments to this Carb Cycling. Tomorrow I will be chopping my Carbs carbs to 1gr per lb of body weight (172 gr )on High carb days. These will be morning, pre and post w/o. On Low Carb days going to .50 gr per lb of body weight ( 86 gr) These will be BK and Post w/o only. Also I am extending my Lower carb days from today, so Tomorrow will be Low Carb, Mon Low Carb, Tues HC (last leg day) Wen No Carb, Thur LC, Friday LC. Then a Conversation with Metroflex Gym-Phoenix and few People to determine Sat (whether I should stay under 100 deplete or HC it before starting Peak week on Monday and then Peak week POA.
No CHO days
Protein = 230 g (230/6 = 38 gr per meal) and 920 calories (4 calories per gram)
Carbs = N/A
Fat = 70g ( 70 gr / 6 = 12gr ) and 630 calories (9 calories per gram)
Total intake = 1550

Meal 1 - Wake up BCAA Drink w/ green Tea, thermogenic
Elliptical

Meal 2 - The 3 whole eggs, 3 Egg whites, scrambled together with 1 slice Nitrate free Ham

BK meal 2 today 334 Cals, Pro 35 gr, Fat 16.5 gr,

DANO
05-12-13, 12:42 am
You've got it dialed buddy.

charlievanriper
05-16-13, 9:23 am
13 days till peak week
Low CHO days
Protein = 170 g ( 170/6 = 30 gr per meal) and 680 calories (4 calories per gram)
CHO = 110 g = (110/3 = 21gr per meal) 440calories (4 calories per gram)
Fat = 50g = 450 calories (9 calories per gram)
Total intake =

wake up meal 1-5:00 am
Green herbal tea – 1 Allmax Rapid Cuts, Allmax MusclePrime, 1000 mg Fish Oil, 1 PES Erase
16 minutes max OT Cardio

Meal 1 – 530 am
1 small apple Calories 78,
1/8 cup white Rice w/ 3 egg whites –
3 oz Sprouted Tofu, 80 Calories, 5 gr Fat, 1 CHO, 9 gr Protein
Calories 290, Pro 25.5, CHO 34.9, Fat 12 gr

Elliptical 20 minutes

Meal 2 - 7:30
1/2 cup Oatmeal Cals 130, Pro 5, Carbs 24 net, Fat 1
4 liquid Egg Whites 100 Calories, 20 gr Pro,
2 tbsp Flax Cals 72, Pro 2, Fat 6, CHO 4
Calories 302, Pro 28, CHO 28

Meal 3 – Snack 10:00
2 Chicken Tenders – 120 Calories, 26 gr Protein, 2.5 gr Fat
½ oz Raw Almonds – 80.5 Calories, 1.5 gr CHO, 7 gr Fat, 3 gr Protein
200.5 Calories, Pro 29 gr, CHO 1.5 net gr, Fat 9.5 gr

meal 4 – 12:30 ---
Tilapia, Sweet Potato, 1/4 cup Edamame Beans
Calories 244, Pro 24.5, CHO 11.5, Fat 11.5

Meal 5–– 3:00 pm light carbs
1 Oz Chicken
1 egg white
Calories 140, Pro 18 gr, fat 7 gr

Meal 6 – 6:30 pm heavy Carbs
Tilapia,
1 chicken tender
Russet Potato, 1/8 cup White Rice
Calories 309, Pro 37 gr, CHO 33, fat 2.5 gr

Meal 7 9:30 no Carbs
1 Tbsp PB – 100 calories, 7 gr Fat, 3.5 gr Protein, 1.5 gr CHO

Every day the same ol shit till peak week

charlievanriper
05-22-13, 3:11 pm
6 days from Venice 169.8

http://i42.tinypic.com/33vdqp0.jpg

http://i44.tinypic.com/bhfukw.jpg

http://i39.tinypic.com/2vkj8r4.jpg

charlievanriper
05-25-13, 11:54 am
167.6 now 2 days out

charlievanriper
05-30-13, 12:20 am
competed,

DANO
05-30-13, 2:41 am
So, how did it go? Inquiring minds wanna know!

charlievanriper
05-31-13, 12:00 pm
So, how did it go? Inquiring minds wanna know!

4th still another top 5

We Had a really hard start this morning, Got on the Bus to get to Pacific and the beach Calorie restricted Water depleted, in no way capable of a 2 mile hike before stepping on stage, The bus driver would not stop and we ended up stranded in North Santa Monica. I made it back late but made it after blacking out next to Perrys Diner midway to back to Venice Crystal had took off walking faster as I told her to try and get to Joe Wheatley or someone and let them know I was going to be late, she actually ended up sitting down a ways closer to Venice and Had no Idea my situation (after fading in and out for a few, minutes watching Beach Patrol and fitness Enthusiasts walk by totally uncaring that Heck Who knows I could have had a Heart attack and died and No one in Santa Monica would have raised an eyebrow. Just feel wow a pretty cold City. Well after getting to the Pit and drinking Water some Karbolyn and some stims I gave it my best shot, I did not think I would finish, but after filling up with supplements and Stims I did finish, but not vary well, I think the walk destroyed my energy, legs, Pump everything. Everyone said I looked great but I did not feel it and the Judges sure did not agree and there the ones that count so We got out of Venice and La and made it home safe finally, thats a hard trip after today to make back to Phx without rest. had to switch with Crystal a couple times and stop for dinner and coffee quite a few times. I'll post more later this week still pretty bummed out. Gonna sleep for a week then try and come to a conclusion and decision about where to go next. On a great note There's still Bobs Big Boys in Cali

Had some really good moments today though Got to meet my Friend Guy Grundy in person finally what a great man and so supportive of his friends and fans. met The Black Prince "The Legend Robby Robinson and Franco Colombo Bunches of friends from Last yr and Palm Springs , met knew friends so yes it was good and fun but I was so out of it and spacey it was so hard to enjoy everything. Got Pics to re post from Guy, Robbie, Lu Lu lots more from friends ect.

I knew I was not going to beat Bill and maybe 2nd was better but no way did the 3rd place guy look better than me, Bs. Crystal was upset and I was trying hard to keep on my feet sorry to everyone that looked for me. I was pretty bummed out and our rental car was at the hotel we had already checked out of and I had promised to pick it up by 2 (we were late) Made it home on coffee and glued eyeballs

Pics are all up on my Facebook page
http://i42.tinypic.com/5lp2ev.jpg

http://i44.tinypic.com/p90dy.jpg

http://i39.tinypic.com/33nah3o.jpg

http://i43.tinypic.com/729cw4.jpg

http://i44.tinypic.com/15xonzk.jpg

Me and Guy Grundy from ProFlight
http://i41.tinypic.com/2wg9i51.jpg

Me and The Black Prince Himself Robbie Robinson
http://i39.tinypic.com/3013acn.jpg

Going in for my post show Super burger basket reward meal
http://i42.tinypic.com/hv2fxv.jpg

charlievanriper
05-31-13, 12:10 pm
http://i40.tinypic.com/2m5i8ow.jpg

http://i43.tinypic.com/2qbhwe0.jpg

http://i42.tinypic.com/23trpyv.jpg

A really nice tribute a friend and fellow Athlete made for me
TRIPLE D STRENGTH
Here is a question for all of you bodybuilders out there. How old will you be when you no longer step on stage? It takes a burning passion in someone's heart to compete like Charlie Van Riper. At the young age of 54 he is still kicking ass and taking names. I have a great amount of respect for this man. A true natural bodybuilder that takes the ego out of the game, and simply loves to move heavy weight. May you rock out for many years to come brother. He is a personal trainer in the Phoenix, Arizona area and does online consultations for his clients. Always pumped and posting new information. Add his Facebook page charlie van riper and like his training page fitness personal training & bodybuilding. —

http://i43.tinypic.com/2sbv8fl.jpg

charlievanriper
06-15-13, 1:31 am
06\06 first session back in the gym

What an Awesome amazing Shoulder session at Metroflex Gym-Phoenix today, good friends to socialize with to help each other with spotting and to lift each other up. Everything else negative was drowned out by the air of Brotherhood that gripped those of us that have grown tight together.

Pre w/o was Allmax Muscle Prime and Promera Sports Pre w/o intensifier

intra was a mix of 1/2 scoop Muscle Prime and Promera Sports Glutatren drank this thru and after I added a pack of Gaspari Nutrition's Glycofuse (still have a lot of samples)

Barbell Incline Presses – for Delt warm up
me 135x12, 165x10
Crystal 75x12, 75x10

Standing Behind and backs
Crystal barx6, barx6, barx8
Me 65x15, 75x12, 95x12, 95x10

Machine lateral raises with heavy Partial DB hangs 20 or to fail
Tilt your head back when you do these, and again, keep your arms straight.
crystal -machine stack 30x15, w/ 20 stepups, 30x12 w/ 20 stepups, 20x15 w/ 15 stepups
Me plate loaded- 25psx25 w/ 45lb standing Partialsx20, 30psx20 w/ 45lb standing Partialsx17, 30psx19 w/ 45lb standing Partialsx12

Smith Upright rows
Crystal - barx15, barx15, barx12
Me - 15psx30, 25psx20, 35psx11

Crystal Standing DB Press
10lbx15, 10lbx13, 15lbx10
Me Seated DB Shoulder Press
60x14, 65x9, 70x6

Incline DB rear Delt raises
Crystal went to treadmill at this point her shoulders were cooked.
Me 1 HR Partials using heavy weight, then 1 set cut in ½, then 1/2 for 10-12 full ROM
50x20, 25x14, then 15lbx12 wow what burn

Seated DB 6 ways
10lbx6 seperate runs
15lbx 5 seperate runs another scorcher

Cable Rear delt work
Standing mid 1 arm - 10lbx30, 20lbx16, 30lbx8
Bent over Cable Flys - 10lbx30r, 20lbx14r, 20lbx10 then 8 partials

Post w/o meal was a shake of Chocolate Soy milk Cellucors Performance Isolated chocolate whey (nice 30 gr Protein) with a cup of Strawberry Kefir Milk
60 gr Carbs, 48 gr Protein, 500 cals

charlievanriper
06-15-13, 1:32 am
06\07

warmup for a max try
135, 155, 185, 205, 215, 225 -2 reps each then 245, 260, 275 singles to a single rep 285
Then Rack Pulls - 315x10, 335x8, 335x6, 365x1
Then Free standing T Bar Rows triangle grip 190x6, 190x5, 190x5
Wide Grip Pull ups bodywt 10
Reverse grip Rows - 135x15, 155x10, 155x9
Neutral Grip Pull ups Bodywt 10
Machine Pullovers 80x25, 90x15, 100x10
Cable wide Pull downs 80x25, 95x15
Chins body weight 10
Wide grip supported T bar rows - 70lbx12, 90x10, 70x12
DB Rows 95x6, 95x6, 95x6
Close Grip Low rows 150x17, 165x12, 185x10,

charlievanriper
06-15-13, 1:33 am
06\10

RC Warm ups
4x4/5 Bench Press –225 / 235x4
charlie - warmups 4 reps from 135 to 214 in 20 lb increments then 4 sets 235x4
Crystal - warmups 4 reps from bar to 35 in 10 lb increments then 4 sets 135x4
1 set Seated French
charlie - 27.5x15x2
Crystal - 2.5x12x2
1 sets straight bar press downs 8-10 reps
charlie - 80x10
Crystal - 20x12
1 sets dips 8-10 reps
charlie - 45x15
Crystal - assisted 200 x12

Decline Barbell - 4 sets 185 > 10-12
charlie - 225x8, 205x10x3 then 185 x17 w/ Iron Bull Grips
Crystal - 25x10 x 4
1 sets cable reverse extensions here Crystal went to Treadmill
charlie - 50x12
1 set Seated French
charlie - 30x12
1 sets dips 8-10 reps
charlie - 90x6

Incline DB -3 sets– 3 sets 90 > 6-10 reps
charlie - 90x7, 90x6, 95x5
1 set Seated French
charlie - 35x10
straight bar press downs 8-10 reps
charlie - 80x10
1 sets dips 8-10 reps
charlie - 90x5

Flat Barbell Press – wide grip then immediate Closer grip
charlie - 135x19, then 9
1 set single cable reverse extensions
charlie - 50x10
1 set Seated French
Charlie - 35x10
1 sets dips
Charlie - bodyweight 17

Neutral Grip Machine Press alt these with 1 arm cable revers presses
charlie - 150x12, 20x12 // 180x8, 30x8 // 180x6, 30x8 // 190x4, 30x8 // 210x3, 30x7

Cable Crossovers
Low – 3 sets 10-12 rep squeeze at peak
charlie - 30x20r, 40x20r, 50x15r
High
charlie - 60x10r, 60x10r
Mid -
charlie - 40x15r, 50x11r
Post w/o shake 26 gr Whey 30 gr Carbs

Home to dinner

charlievanriper
06-15-13, 1:42 am
Tuesdays leg session ws not written down so its not posted
06/13/

feeling Tuesdays Leg session bad. I was dragging all day, 10 minutes before I should have been leaving for the gym I was lying down watching Zorro with Robert Taylor and Studying. I tried to cll Crystal and tell her to come home as I was still sore and not up to training, but could not reach her. I ended up rushing off to Metroflex Gym-Phoenix and slowly started to get motivated, a couple good compliments on how full I looked and it was training time. Today I felt like a Shoulder / upper mid Back session with a couple Chest exercises thrown in for a second Chest day

Started with Warmups Incline Bench Press
Charlie 155x12, 155x12, 155x10
Crystal 65x10, 65x10, 65x10

Pullups I did not feel up to pull ups today
Cryst -assisted -140x8, 130x6, 130x5, 130x5

Seated Shoulder Press
Charlie 95x15, 115x15, 125x12, 135x7, 135 with Iron Bull Grip 2.5 x 20
Crystal barx15, 55x15, 65x10, 65x8

Cable Pulldowns wide(w) Neutral (N)
Charlie N-135x15, w- 135x15, n- 150x12, w- 150x11, n-180x6, w-180x5
Cryst w-60x15, n- 60x15, n-75x8, w- 75x8, w-75x8, n- 75x8

DB Flat Press
Charlie 90x9,105x6, 105x7
Cryst 25x15, 30x15, 35x10

Supported T Bar Rows
Charlie 55x15, 70x15, 80x15, 90x14
Cryst 10x15, 12.5x12 -- Crystal called it a day at this point

DB Arnold Press with Iron Bull Grip 2.0
Charlie 40x15, 45x12, 50x8

Low Cable Rows
Charlie 180x12, 195x8, 210x6

HS Plate Hi Row
Charlie 90psx12, 115psx10125psx7

Smith Seated Behind Neck Press alt each set with Machine presses
Charlie 10psx20, 20psx20, 30psx14, 40psx11, 45psx7

Machine Press
Charlie 180x6, 195x6, 210x6, 225x4, 240x2+1 FR

Me
shake with 27 gr Protein, 58 gr Carbs

8 oz Chicken, 1/2 cup rice and Broccoli cooked together

Unbelievable what a little motivation and Just getting to the Gym can

Gonna Have some eggs and crash

DANO
06-15-13, 9:40 am
Solid stuff in here!
I know what you are talking about with a tight group
At The Gym There is a group of us that is like family.

charlievanriper
06-16-13, 1:07 am
Thx Dano

charlievanriper
06-18-13, 1:06 am
Well at Metroflex Gym-Phoenix today
started with Allmax Nutritions Muscleprime
then some RC warmups
Then hit Flat bench press with a slight raised bench (35 plate under the front)
warmups from 135 to 225 (4,4,4,4, 2, ) Crystal 55 to 125 in 10 lb jumps (4,4,4,2,2 )
Charlie 235x5, 235x5, 235x5, 245x4
Crystal 135x4, 135x4, 135x4, 140x4

Then Barbell Decline 135x2, 185x2, 205x2, 215x2,Crystal 95x2, 115x2, 125x2,
Charlie 225x8, 225x6, 255x6, 275x4, 295x2, failed at 305
Crystal 135x4, 135x4, 135x4, 135x4

Then Machine Neutral grip
Charlie 225x3, 225x3, 225x3
Crystal 45x10, 45x10, 45x8

Here Crystal did Cable High and Mid Crossovers
20lbs x 12 each x 2 sets
and went home

I continued with DB Flat presses with a plate on the end of the bench
95x6, 105x6, 110x5, 115x3

Cable Crossovers 3 sets
high 50x25
mid 50x25
low 40x20

I was cooked
had a shake 63 gr carbs and 35 gr Pro

charlievanriper
06-21-13, 1:10 am
Well to post this from memory as I left my little notebook at Metroflex Gym-Phoenix today (ya I am one scatterbrained bodybuilder lol

With my Allmax Muscle Prime
We hit first
Barbell inclines Press
I - 95x15, 105x15, 115x12, 125x7
Cr - 55x15, 60x12, 65x10, 70x8

Then Pull ups with Seated Shoulder Press
bodyweight x 10 // 10 // 10 // 10
120x4 plus PD 75x10 // 120x4+ 75x10 // 120x4 + 75x10, 120x4 + 75x10,

Then Barbell Declines for me and DB for Crystal Henry Van Riper
135x25 // 135x18 // 205x10 // 205x8
20x20 // 25x15 // 25x12 // 25x12

Then alt Seated machine Laterals w/ Machine bent over Raises
I- 80x12 // 90x12 // 100x10 // 25psx15 // 30psx10 // 25psx18
Cr - 30x12 // 30x12 // 30x10 // 5psx12, 7.5psx10 // 7.5psx10
Crystal called it at this point

I continued Smith behind Neck Press W/ my friend Joshua N Stormy Banner he joined me at 25ps
5psx50 // 15psx25 // 20psx20 // 25psx? // 35psx? // 45psx? // 45psx? basically to fail

then alt between DB Front Raises and Seated HS Press facing the seat
DB F - 4 sets 15x25 r // 30psx25 // 30psx17 // 25psx20 // 25psx20

finished with machine lateral raises 1 arm
2 sets to fail 40x12 // 50x10

Nice training day with the wrist wrapped up solid the day went well

Home to 1 cup Egg Whites + to 5 Eggs, 1 cup rice milk a RTD called Mix 1 Chocolate - 42 gr Pro, 53 gr CHO,

1.5 hrs later

Now that the post w/o is done time to eat again.
1/2 cup Rice, 6 oz ground turkey, 3 oz Sprouted tofu sauteed together with an assortment of fresh garden Veggies

charlievanriper
06-21-13, 8:30 pm
http://i40.tinypic.com/2rz780n.jpg

Firedrake
06-21-13, 10:50 pm
This may sound strange, but I really envy the fact that you kept more of your hair than I -- with the work you've done on your body, your healthy face, and full head of hair, you look much younger than I, to me.

Well done!

charlievanriper
06-25-13, 12:40 am
gudL_BfkO1I

Killer Chest session Heavy today at Metroflex Gym-Phoenix. with Crystal Henry Van Riper with wrapped wrist wrapped as it has been giving me some light discomfort.
Allmax MusclePrime andd then started with Barbell Flat Press (With 2 plates at foot of bench)
Crystal 10psx6, 15psx6,20psx4, 25psx10, 10, 35psx8, 6
Me -135x10, 155x10, 185x10, 205x6, 215x6, 225x6, 235x6, 245x1, 265x1, 285x1, 275x1, 255x4, 255x3

Then Crystal hit Pec deck for 2 sets 12, then HS Chest 25psx10, 8
while I hit DB flat presses - 95x6, 105x3, 115x6, 120x3 Plus 1 assisted

Crystal went to Treadmill and I hit
Drag Presses with Chains -Flat barbell press
185x10, 205x10, 135x20

Hammer Strength Decline
70psx25, 90psx16, 115psx11, 3ppsx10

Gironda guillotine Presses
65x40r, 75x30r, 95x19r

and home

charlievanriper
06-25-13, 12:45 am
gudL_BfkO1I

Killer Chest session Heavy today at Metroflex Gym-Phoenix. with Crystal Henry Van Riper with wrapped wrist wrapped as it has been giving me some light discomfort.
Allmax MusclePrime andd then started with Barbell Flat Press (With 2 plates at foot of bench)
Crystal 10psx6, 15psx6,20psx4, 25psx10, 10, 35psx8, 6
Me -135x10, 155x10, 185x10, 205x6, 215x6, 225x6, 235x6, 245x1, 265x1, 285x1, 275x1, 255x4, 255x3

Then Crystal hit Pec deck for 2 sets 12, then HS Chest 25psx10, 8
while I hit DB flat presses - 95x6, 105x3, 115x6, 120x3 Plus 1 assisted

Crystal went to Treadmill and I hit
Drag Presses with Chains -Flat barbell press
185x10, 205x10, 135x20

Hammer Strength Decline
70psx25, 90psx16, 115psx11, 3ppsx10

Gironda guillotine Presses
65x40r, 75x30r, 95x19r

and home

http://youtu.be/gudL_BfkO1I

charlievanriper
06-25-13, 12:58 am
Plan on me bringing you 125's next week and 150's are in the horizon. Old by GOD who thinks Old means done and sit on your couch baby I dont know many 20 yr olds today hat can pick these bad puppies up off the floor let alone control and lift them. Old lol get Real, I plan on showing you what Old can accomplish without drugs, aide, or Unnatural Hormonal aides. Ha ha Just think what I could do if I was swinging on the Juice vine lol

Firedrake
06-25-13, 10:25 am
Awesome work -- I'm a bit behind you on the DB Bench, but coming up.

Old? Who the (bleep) is old?

charlievanriper
06-27-13, 10:18 pm
Today started off bad Coffee and some muscleprime
then Me and Metroflex Gym-Phoenix
Squats started warm ups with 132 (saftey bar 62 +70) 12 reps, then went to 155 8 reps / 6 reps, added 10's for 170 for 4 but my knee started hurting tried to walk it out and do another set but could only get 3 (weak bad squat day)
so went to HR volume wit 5 exercises 5 sets first set 30 reps then each 20
Leg press - 40x100ps, 30x145ps, 20x190ps, 20x235ps, 13x325ps

Lying Leg Curl ss w/ Leg extensions
70x30, LE- 90x30, 80x20, LE- 95x20, 85x19, LE- 105x20, 90x17, LE- 110x18, 110x9, LE- 120x18, 120x6, LE- 135x13

Seated Calf Raise SS w/ Standing Calf Raise
90x20, SC- 200x20, 90x20, SC- 200x18, 90x18, SC-200x14

HS Machine Lateral - 80x17, 90x10, 100x10, 110x10, 120x7

Then a decadent High Calorie Awesome post w/o fest at In & Out
A Double Double with Animal Fries

http://i40.tinypic.com/34987it.jpg

charlievanriper
06-27-13, 10:43 pm
Today started off bad Coffee and some muscleprime
then Me and Metroflex Gym-Phoenix
Squats started warm ups with 132 (saftey bar 62 +70) 12 reps, then went to 155 8 reps / 6 reps, added 10's for 170 for 4 but my knee started hurting tried to walk it out and do another set but could only get 3 (weak bad squat day)
so went to HR volume wit 5 exercises 5 sets first set 30 reps then each 20
Leg press - 40x100ps, 30x145ps, 20x190ps, 20x235ps, 13x325ps

Lying Leg Curl ss w/ Leg extensions
70x30, LE- 90x30, 80x20, LE- 95x20, 85x19, LE- 105x20, 90x17, LE- 110x18, 110x9, LE- 120x18, 120x6, LE- 135x13

Seated Calf Raise SS w/ Standing Calf Raise
90x20, SC- 200x20, 90x20, SC- 200x18, 90x18, SC-200x14

HS Machine Lateral - 80x17, 90x10, 100x10, 110x10, 120x7

Then a decadent High Calorie Awesome post w/o fest at In & Out
A Double Double with Animal Fries


http://i40.tinypic.com/34987it.jpg

numbers from my post w/o Holy moses I put down some cals today

Animal Style Fries (In N Out)
Serving Size: 1 order, Calories: 660, Fat: 42g, Carbs: 54g, Protein: 19g


Double-Double Cheeseburger (In-N-Out Burger)
Serving Size: 1 serving, Calories: 670, Fat: 41g, Carbs: 39g, Protein: 37g

and I still have abs LOL

charlievanriper
06-29-13, 6:30 pm
Great Great together for the Animal barbell club Phx today I rocked by myself,but I made sure the meet happened even alone

hit Metroflex for Our Animal Barbell Club meet
after warming up w/ Tricep and RC, Delt work I then alt RC work between each following set
Flat Barbell Press w/ 35 plate under front of bench
135x25, 155x15, 185x6, 205x6, 215x3, 225x6, 245 (as RP 1 rack 1 rack ect) x4, 155x(rp)2, 265x(rp)2, 275x(rp)2. 285x(rp)2. 295x1
Decline Drag Press with chains
135x30, 155x15, 185x10, 205x7
Plate lateral raises
25x12, 25x12, 25x10
25 degree Smith incline Press
45psx25, 45ps+25x15, 45ps+35psx11
High Cable Crossovers
30x25, 40x20, 50x17
Low Cable
20x25, 30x15, 40x11, 50x9
Finished with 1 arm Reverse Pressdowns
20x25, 30x17

then off to lunch 1300 cals

charlievanriper
07-02-13, 12:52 am
Okay monday being my Chest day so Chest and Triceps at Metroflex Gym-Phoenix Allmax MusclePrime,(but no Tshirt to rep them yet)
Video coming RC warmups then
DB Flat Press with slight angle increase 70x12, 90x8, 105x2, 110x4, 120x3 then 125(spotted by Micheal J Michael J. Morris, but missed Lost control
Decline DB Press 65x15, 15, 20,19
then Decline Barbell with chains for drag presses185x8, 205x8, then
Drop sets 195x6, 175x6, 155x6, 135x8, 115x6 I was cooked
A tri set of Dips, cable rope pressdowns, short bar cable reverse presses
Dips bodyweight x25, 45plate x 12, 12 10
Pressdowns 50x8, 10, 8
reverse presses 50x12, 12,10
Machine Neutral presses 2 sets to fail 125x20, 18
Crossovers High , med, low, high kneeling
50x25, 50x25, 30x25, 40x25

shake then home to
1/2 lb ground turkey patty 1/2 cup Rice and Baked potato and broccoli

http://youtu.be/YE5OU4MshTU

charlievanriper
07-04-13, 2:39 am
Bulk is still going well, what do you think? Taken this morning after 1st BK weighed in at wakeup 180 solid. "Still got me Abs LOL"
"Fawrk 55 yrs old not a wrinkle or age spot anywhere"

https://www.facebook.com/photo.php?fbid=10200332384208319&set=pcb.10200332386888386&type=1&theater

No Estrogen increase showing here for those anti Soy fans


Well took my Allmax Nutrition MusclePrime and Hit Metroflex Gym-Phoenix with my wife Crystal Henry Van Riper for Back and a Little tri and trap work
Started with Pullups assisted for Crystal and Pull downs for me (Ligament soreness still) alternated with Tricep Reverse Pressdown (just 4 of theses sets )
Pull ups- 120x5, went back to 130x6, 5, 4, 4, then jumped to 140 x7 31 reps today (next week were going to push for 40 )
Pulldowns wide for me - 120x16, 135x14, 150x10, back to 135x12
Tri rererse - Crystal - 20x15r, 20x15r, 22.5x13r, 22.5x11r
Me - 40x50r, 45x32r, 50x14r, 52.5x17r

Cable Curl SS w/ Pullover machine Crystal
20x12r, 20x13r, 14r, Pullover 40x25r, 25r, 50x20r
Charlie close supported TBar row ss / 55x25r, 65x25r, 85x13r
Machine Pullover 40x50r, 45x30r, 50x25r

Crystal Low Cable Row ss w/ Shrugs w/plates
Neutral bar 60x20r, 65x15r, shrugs 10x15r, 10x12r
Triangle - 65x12r, 75x12r, shrugs 10x10r, 10x19r
Charlie - Smith Shrugs -45psx25, 45psx25, 45+35psx15, 90psx12

Charlie close supported TBar row drop sets from 85x14, 75x10, 65x9, 55x6, 45x4

Hyperextensions
Crystal - 8, 10, 10, 10

TBar one arm rows 60x12, 50x12, 30x8
HS pulldown - 70psx24, 90psx14, 100psx10
H.S Row drop set - 90psx17, 70psx15, 60psx12, 50psx9, 40psx9, 30psx13, 20psx16

shake then home to 1/2 lb beef patty, Edamame beans, baked Potato, tall glass of Soy milk mixed with rice milk

Prep time for tomorrow. Tri tip slow cooked Barbecue sandwiches and slab of texas style pork ribs
that tri tip will slow cook in a texas style mustard sauce for 10 hr


Well I am wasted to tired to try and stay up Forearms are locking up and cramping Lats are starting to throb so I'm gonna take some Potassium and a couple ZMA caps, hit the shower and crash. tomorrow I may get some legs in or wait till Saturday when I re try to get that 125 lb DB Press
Goodnight everyone and Happy July 4th

charlievanriper
07-06-13, 1:07 am
Metroflex Gym-Phoenix hit some RC work
Warmed up with a mix of Barbell Bench 3 sets 135x15, 1 set 155x15 and DB Presses starting at 85 to 115 for 2 reps each and DB Wrist Curls Both sides to get blood pumped in them 10x20, 15x20, 20x15,
Then with Travis and Sean to spot I pumped 125 1 was slightly assisted at start, 1 clean and 1 FR assisted Sean said He did not help much just to keep it steady and made me work it up anyway either way got 1 so on to the next Goal.
Seated Press 4 sets 60x12,12,12,10
Standing Military Press barx25, 75x15, 95x15, 105x12, 115x12, 125x9, 135x7
Behind Neck Press Full ROM brought bar to mid skull slightly past Horizontal Felt throught the shoulder and Neck 45ppsx12, 10, 10
Log Press log (85lbs) x10, 8, added 10psx8,
SS cable Lateral 30x12, 35x11, 40x9 with Seated Behind Neck Presses again but with 3/4 ROM major stress felt in Delts upper arms perfectly Horizontal 45+10x8, 8, 6
just to fire lats again 1 arm Cable Rows MTN DOG fav 40x30, 60x15, 80x12

PR vid
http://www.youtube.com/watch?v=FHKw72u01Sg&feature=youtu.be&a

charlievanriper
07-06-13, 2:47 am
New goal by Sept looking to get to 150's on DB Press and I think its achievable. Doubters Beware, you might provide the motivation I need
Short term New Goal 125's for 8 and then keep pushing in 5 lb increments

charlievanriper
07-09-13, 12:31 am
Chest Workout 1 At Metroflex Gym-Phoenix
Pre w/o Muscleprime
Intra Amincore with Fresh Juiced Grapes (from my Vines at home)
Warmups RC work
Bench presses (pyramid) 3 x 15, 12, 8
Me - 185x15, 205x12, 225x6
Crystal was warming up
Cable Flat-bench flyes 2 x 12-10
Me - 60x10 with 5 partials, 70x10, 70x10
Crystal - 20x12, 30x10, 30x10
Decline dumbbell presses 3 x 8-10
Me - 75x15, 85x12, 90x8
Crystal - 25x15, 30x10, 30x8
Incline cable flyes 2 x 12-10
Me -50x15 w/ 5 partials, 55x12 w/ 3 partials,
Crystal -Hit Treadmll
Smith Mach Low incline Presses
45psx15 w/ 2 fr, 70x12 w/ 2 fr, 90x10, 90x10
Smith mach Decline Press -
45psx25, 70psx14, 90psx6, 90psx7
Pushups SS with asst'd Presses
Flat ss w/ Decline HS - 30 - 90psx17
Incline ss w/ - Gironda Presses - 30- 115x14
Decline ss w/ Decline HS Press- 19 - 45psx17
Incline ss w/ HS Incline Press - 21- 45psx30 split non stop
Wide grip x 10
Mid grip x10,
close grip x10
Cable crossovers 4 sets High to low
60x15, 50x12, 40x8, 30x10 Partial ROM, then 15 full rom
finished with Low to High
20x15, 30x15, 40x12, 50x10, 60x8
Isopro Chocolate with Chocolate Rice Milk
then home to 6 oz Chicken, 1 cup Quinoa / rice mix with Edamame Beans
about 55 gr Protein, approx 60 gr Carbs

charlievanriper
07-09-13, 11:42 pm
At Metroflex Gym-Phoenix today First Allmax Nutrition Muscle Prime 15 minutes pre w/o, 1/2 scoop Muscleprime with ice water for the first 30 minutes of my w/o then high Carb (Fresh Juiced apple, Grape with Allmax Aminocore) drink for 45 minutes into my session.

Started with Vertical Leg Press High rep
Cry 45psx13, 60psx14, 70psx13, 80psx6
Me 45psx50, 90psx30, 135psx15, 205psx6
Sissy Squats 4
Cry 12, 12, 5lbx9, 5lbx10
Me 15, 25lbx15, 25lbx13, 25lbx11
Stiff legged deads
Cry 65x7, 7, 75x7, 85x6
Me 155x15, 165x15, 175x12, 185x10
lying Leg curls:
Cry 40x12, 10
Me 70x20, 80x15, 90x12, 100x9 ssw/
Leg Extensions
Cry 40x12, 40x10
Me 90x18, 105x15, 120x15, 135x13
Calves: Seated Toe press
Me 90x25, 25,
Seated calf raise
Me 50x17, 50x14
Leg Press
Me 200psx10, 300psx10, 345psx9 failure finally

Allmax iso whey chocolate PB mixed with Grape / Apple juice

home to 4 oz chicken 4 oz sprouted tofu, 1/2 cup Quinoa 1 potato, green beans and spinach
46 gr Protein lots carbs limited fats

charlievanriper
07-10-13, 5:14 pm
Just got back and Have to say one good thing about Whole Paychecks markets "There Burgers are untouchably the best I have ever had" 1/2 pound 100% certified Organic free range grass fed beef, Certified Non GMO including the feed on fresh made daily buns served in Recycle containers 7.99 with cheese and tax Sorry no fries. I was drooling while eating this masterpiece. The pic is close but mine was Sundried tomato w/ Feta cheese and Fresh jalapenos tomato spinach mustard and red onion grilled medium so that it was juicy and full of all the great animal flesh life that makes eating beef so awesome

http://i39.tinypic.com/2yzlg7k.jpg

charlievanriper
07-11-13, 12:42 am
Today at Metroflex Gym-Phoenix upper / mid Back w/ light biceps
Allmax Muscleprime then Aminocore with a packet of Emergen C and a bottle of Powercoco ( an Electolyte drink)
website if your interested https://www.facebook.com/PowerCoco?fref=ts
Warmed up with asssted 2 sets each Pull ups ss w/ the following Wide grip pulldowns, Close Grip (Triangle ) Barbell Row
30 lbsx15, 30lbx15, 30lb x15, 65lbx15 2nd sets Neutral 30lbx10, 40lbx8, Triangle 40x8, 95x8
Then Pull downs SS w/ Barbell Rows
135x15, 135x15 // 140x12, 145x12 // 150x10, 155x10
HS Pull down SS w/ 1 arm cable rows (using the sissy squat platform)
45psx25, 10lbpsx13 // 70lbpsx15, 10lbpsx10 // 80lbpsx12, 15lbpsx8+3 partials // 90lbpsx9, 17.5lbpsx8+2partials
HS Row
45psx15+3 one arm partials, 70psx12+3, 90psx8+4 partials to fail
Scapula pulls on HS Pull down
90psx25, 135psx18, 180psx9 (lost grip but I was done with these)
T Bar unassisted
90x15, 90x13, 90x12
Bicep Curls to failure
SS these 1 Arm DB curl 25lb x12, 6,
Machine 1 Arm (unsure weight forgot to rite it down lol) x12, 8

shake with a mix of 1/2 Carbonix and Allmax Iso Whey
then home to dinner I already posted Top ramen, Chicken, Sprouted Tofu, Sweet peas, Potato green tea
http://i41.tinypic.com/2howf2s.jpg

charlievanriper
07-12-13, 9:20 am
Work from session 1 - Thursday 4:30 pm Metroflex Gym-Phoenix
RC work then warmed up with Barbell Inclines - Barx50, 65x30, 75x20
Overhead Presses just the Bar 25, 20
5 minute rest
DB 30 Degree incline Presses 105x5, 4, 3
Flat DB Presses 105x7, 6, 8
Decline Cable Flys 50x20lb, 70x9, 7
Then I switched to Shoulder work
Log Press logx5, 105x4, 125x4 (my whole body was shacking on this last re), 135x2 (a vary hard 2 reps)
DB Arnold Presses 35x12+3 partial, 35x12+3 partial, 45x12+1 partial, 45x10
Seated HS 45+25psx12,11, 9
Machine Laterals 90x15, 100x12 then dropped to 50 for 6, 100x10+ 50x5w/ 4 partials
Had nothing left at this point so time to head home for Dinner.

charlievanriper
07-12-13, 9:33 am
Work from Session 2 -Thursday 9:30 pm Boulder Shoulders
some high rep pump work
3 sets each as giant sets no rest Cable Pressdowns, machine Laterals, DB bent over Flys, DB Front raises, HS shoulder Press, and Cable standing Curls (Superman Curls)
Sets 1 - 50x50, 60x50, 15x50, 15x50, 35x45r, 20x50,
Sets 2 - 40x50r, 60x43, 15x50r, 15x50r+20x10, 25x30r, 30x18r,
Sets 3 - 40x50, 60x37r, 15x40, 15x50r+20x6, 25x16r, 30x15r,
then finished with 2 sets cable bent overs for rear Delts 20x12, 10x17 — at Metro Flex Gym.

http://i43.tinypic.com/2e1zjio.jpg


http://i44.tinypic.com/14t4ifs.jpg

charlievanriper
07-14-13, 2:21 pm
Re adding some outdoor cardio and body weight sessions during this bulk so Going to head out soon for a 12 to 15 mile walk (maybe jog a little ) but mostly a walk down to 67 ave up to Greenway back to 31 ave and home fun in this heat

leave time 9:00 got home 1:30 ped meter said 15 Miles of Hell Every part of my body from my toes to my waist is numb and hurts. Could never have done this without BCAA's(Aminocore) and a whey hydrolysate protein shot

Now that I am awake and can type and not as much pain, first lost some fat last night lol weighed in 179.6 so down 2 lbs (mostly water as I was drenched when I got (home) next time not so far but more intensity with more pushups and more walking lunges. The total pushups 30 per mile x 15 miles alternating angle, width 427. Thx to all the gas station clerks for there support and excitement when I came in to there stores, Sorry I could not stop and talk more (being on a mission and all) Thx to the owners of the cars and trucks that honked and those that whistled and yelled all the funny comments lol you all kept me on my feet, and thank you to the night mgr at Del Taco for making my bean and cheese burrito bigger than normal and adding more rice than a serving that was the catalyst at 35th and greenway that got me home to everyone
for any locals that run or walk remember there's no water between 59th and 39th, in this heat thats a huge problem. I ran out about 51st

charlievanriper
07-16-13, 12:50 am
Finally back up over 300 again Personal records Today babiesWith Allmax Muscleprime, At Metroflex Gym-Phoenix this afternoon RC warmups

Bench presses max work 135x6, 165x6, 185x6, 205x4, 225x4, 245x3, 265x2, 275x1, 280x1, 285x1, 290x1, 295x1, 305x1, 315x2 PR Baby, 320x1 PR again

DB incline presses (30 Degree) 110 x0, 105x3, 90x9, 7, 6

Machine Press165x15, 185x12, 195x9, 225x5

Smith Machine Incline (30 Degree) 25psx20, 35psx20, 45psx15, 70psx10, 90psx6

Cable Flat-bench flyes 40x12, 12, 50x10

Machine Lateral 110x6, 120x6, 100x10

Dips 20, 17, 15

one final attempt at Cable Flyes 60x6 done fried

carbs and Protein in abundance — feeling great.I'm going to bed, I wonder how many 55 yr olds can bench a clean 3 plates, hell I wonder how many 179 lbrs out there can bench a clean 315 let alone 320 like I did today. Well Hope all you haters keep on hating because you fuel my desire to hit 355

charlievanriper
07-16-13, 9:56 am
Oh hell dont ya know just anyone can can bench 320 any ol time they choose why the f should I get so excited about such light freaking weight. Hell the little internet lifters they do this shit 7 days a week, steak every meal, and still party all night every night right. No big deal right

charlievanriper
07-16-13, 10:05 pm
Oh hell dont ya know just anyone can can bench 320 any ol time they choose why the f should I get so excited about such light freaking weight. Hell the little internet lifters they do this shit 7 days a week, steak every meal, and still party all night every night right. No big deal right

hit leg presses starting at 3 ppsx15, 4 ppsx15, 5 ppsx12, 6ppsx10, 7ppsx9, 8ppsx7, 9ppsx6, and 4
then hit Low incline cable flyes HR to re burn pecs 40x25, 50x15, 50x12
Cable Ab crunches 80x15, 80x15, 80x15
rope Triceps pressdowns 40x25, 50x28
machine crunches 80x15, 80x15
Decline Pushups 40, 40
Leg ext Burns 135x6, 85x15// 135x6, 85x15// 135x5, 85x12

That was good to go


wanted 10 pps (1000 but not today legs were till sore from friday), still happy with 9pps (900)

charlievanriper
07-16-13, 10:11 pm
bump

charlievanriper
07-17-13, 10:27 am
Study study study

charlievanriper
07-18-13, 12:35 am
Metroflex Gym-Phoenix today

I hit wanted to hit my Hams hard a second day so
Lying leg curls slow with squeeze 130x8, 140x6, 150x4, 160x1+ 5 and a set of partials 170x5
Then decided to just do triceps Smith CGP 70psx15, 80psx11, 90psx9, 115x6
Dips 2 sets 25
Standing French Press 2 sets 30, 25
home

charlievanriper
07-18-13, 11:43 pm
Heavy Shoulder / Minor Chest at Metroflex Gym-Phoenix With Allmax Supplements and My new Training partner Big Mike dont get him all the time but I'll take an awesome Training Partner anyway I can
Arms felt sore still from Triceps yesterday but that was the plan to pre exhaust tris
hit my rc warmups then
Flat Barbell -135,185, 205, 225, then 275 for 2, 1
then went to
Dumbbell incline (low incline) presses
110x6,5,5
Decline Cable flyes
50x15, 60x12, 60x10, 50x10+4
Smith-machine incline presses (30 Degree)
45psx15, 70psx12, 90psx9, 115psx6
Low Cable Crossovers
40x15, 50x12, 60x10, 60x10
Shoulder
Log Press
Logx10, 115x8, 125x6, 135x2, 1
Incline Rear DB w/ wide
25x15, 25x15, 50x10,
DB Arnold Press
55x10, 55x8
Machine Laterals
100x8, 8, 8, 8
Smith Behind Neck Press SS w/ Front Delts
10psx25, 15lbx25 / 15psx25, 20lbx20 / 20psx20, 25lbx15 / 30psx20, 25lbx10 / 45psx11
That was it

Home to chicken thighs Sprouted tofu and Brussels Sprouts over Rice and Potato

charlievanriper
07-19-13, 11:23 pm
Well took today as a give or take day at Metroflex Gym-Phoenix trained Cryst Chest and back
first I decided to hit the leg press as a week finisher warmup 145psx15, then started adding 100pound plates 200psx6(520), 300psx6(720), 400psx5(920), 500psx2, 2(1120)
added 45psx2(1210), then failed at 2nd attempt but not bad 1210 lb leg press today 2nd leg day of the week
then 2 sets of Dips again 25 each and a touch up sets behind back cable Laterals 20x15, 20x15. Oh and putting 1500 lb s of weights in there right spot was freaking w/o

charlievanriper
07-22-13, 11:21 pm
Okay today I put Crystal on Machines Hammer Strength 4 sets Chest press, 3 sets Decline, 3 sets DB flys some Bicep DB curl abs and 45 min on Treadmill
Me since I wanted to take it easy
Bench - 185x6, 225x6, 245x2, 275x1, 285x1, 295x1
Decline Bench - 185x4, 205x4, 225x4, 275x1, 295x1, 305x1, 315 x1+FR
Hammer Strength Decline - 90psx6, 135ppsx6, 180psx4, 3, 4
3 sets 1 each
High Crossovers 50x15 slow w/ static holds
Mid Crossovers- 50x15 slow w/ static holds
Low to high Crossovers 50x12 slow w/ static holds

low volume quick and easy

Home to Rice chicken and mixed Asparagus and green bens

By the way 315 on Declines is a new PR for me

DANO
07-23-13, 2:10 am
Congrats on the PR!

charlievanriper
07-24-13, 12:08 am
charlievanriper
Well today at Metroflex Gym-Phoenix I put Crystal thru some change ups

Leg Extensions:Warm up4 sets, 25 reps,

Front Squats 5 sets Teaching wso ended up only the bar on the Smith machine and we used a box so she could get used to the move (a little irritating coaching your wife when she doesnt want to listen but thats normal lol) anyway the first sets were 5 then she got to 10 and so I added weight (5lbs per side ) she got 8 Not bad for first time

Seated Hamstring Curls:4 sets, 12 reps first set 102 tempo, tried to maintain 90 seconds rest between sets,2nd set 112 tempo, 90 seconds rest between sets3rd same as above 4th drop, non stop set Increased weight to 60 x3, dropped 1 plate at a time 50x4, 45x5, 25 (ithink)x8, burn to 20 reps x10 lbs

Sissy Squats (free standing)4 sets 10-12Crystal 3 sets 10Me 25 lb plate 12, 12, 1o, 8

Straight Legged Deadlifts 4 sets 10 bumper plates per side x 7, 9, 12, 14

Final for Crystal Leg extensions 2 sets 10, 9

while I hit Leg Press for 300psx12, 400psx8, 500psx6, 545psx4 (1210), 590psx1 (1300) tried for a 2nd rep but could not hold it thank god for saftey pins

New Pr 1300 lbs (13 plates ps

charlievanriper
07-25-13, 1:26 am
Well at Metroflex Gym-Phoenix tonight Shoulders
Warmups HS shoulder press 45psx15, Machine Lateral 60x15 and repeat
Then
The Log baby - Log x15, then added 20 lbs ps for 10 went to 25's (135 ) for 6 (last week I only gt a single) went to 145 could not get the clean so dropped to log only and burned 15
Machine lateral 100x10, 8
Fat grip standing Press 10psx15, 20 psx15, 30psx12, 40psx9, 50psx7
Seated DB Press ss with HS press - 70psx12, 70'sx8 // 90psx8, 70sx6

called it a day had a shake made with a serving Strawberry Kefir milk and a Shamrock Strawberry Rocket intense Recovery 68 gr Carbs, 31 gr Protein.

charlievanriper
07-25-13, 3:40 pm
Yep They say Age is just a Number Ha ha keep telling me that lol I occasionally need to be reminded every time I wake up in Pain lol. Younger guys always say that as they begin to age Granted I still look better and train harder and am Stronger than when I was 25 but the pain doesnt go away like it did when I was 30 lol. Some of us older folks have Pain because they dont Train or cant, Some have a little pain, Some are to loaded on Doctors drugs to feel the Pain, but there are a few of us That push ourselves Daily to our max capability, we are Extreme in everything we do, our bodies are an Experiment, A walking Testament to what the Human Frame and Mind can accomplish (please dont tell me your Pushing limits as well and then preach rest and Overtraining) We push to our Mental limits and Beyond our Physical (evejn for our age) and Yes there are but a few of us and we just accept that if we want to be active and WIN at life that we just have to live with that Pain and at 55 it gets worse and worse but I smile every time I wake up and look in the Mirror, Everytime a 20 yr old Woman smiles and tells me how great I look, Everytime I get told that someone changed there lifestyle or viewpoint because of Me and Each time I step on stage and bring home Hardware and you know I'll never quit nor ever regret one moment of that morning excruciating Pain or the kinks and all the injuries I walk around with "God is Good and Life is Amazing and Its Great to be alive, to do what I do and to Be Extreme"

charlievanriper
07-25-13, 11:26 pm
Well home from Metroflex Gym-Phoenix with a fully pumped Back tonight
4 sets of multiple angle unilateral Cable Lat pulls 190 lb stacks (these are from a Drawing in Bill Pearls Keys to the inner Universe and are amazing at stretching and pulling the Lats wide) to fail

Then Tried Barbell rows but had to stick with 2 sets wide and 12 reverse grip at 95 only do to pain in forearm and wrist

Went to HS equipment and wrapped a strap around forearm this helped
HS wide unilateral pulldown 3 set 90ps x12
HS close grip pulldowns 3 sets 90ps x10
HS seated Unilateral Row 3 sets 70ps x12
then 3 sets 90 pps single arm 3 sets x8

then finished with low cable Row neutral grip 1 set 160 x15

Bicep Cable Curls 3 sets 100 x10

Home to Allmax Chocolate PB with Rice milk and Fresh Juiced Grapes and Apple

Dinner is a 5 oz Turkey cutlet 1/2 cup Rice with Sweet Pea's and a baked Potato

charlievanriper
07-29-13, 11:52 pm
Today at the Mecca in Phoenix Metroflex Gym-Phoenix Crystal me and Mike hit chest, some Upper back and some Shoulders
warmup 2 sets 30 reps each Flat DB Press and Flat DB Flys

then Flat Bench
Me 225x4, 6, 5, 5, then I added chains and Mike and I did reps 185 plus 20lb chains (225) 10, 8, 225+ 20lb chains (265) x1, 295 +Chains 1+ 1 FR
Crystal 95x12, 115x10, 135x10, 8, 7
Crystal then did incline HS 4 sets 12 -10
Crystal Pec Dec 3 sets 12
Crystal Decline DB Press 4 sets 10
Crystal HS wide pulldown 3 sets 12
Crystal went and finished with DB Kickbacks and Smith close grip presses 3 sets each
Mike & I hit
HS Wide grip pulldown 70psx15, 80psx12, 90psx8
Decline Cable flys 3 sets 50x15, 60x12,60x10
Decline Barbell Press w/ chains
185+ chains (225)x10, 205+Chains (245)x 8, 225+chains (265) x 4
45 degree Incline Barbell Press (for Shoulders) 135x12, 155x10
Smith Seated Behind Neck Press - 15psx20, 25psx15, 35psx10, 45psx8

Mike had to leave at this point and I finished with incline Pushups 40, decline Pushups 40, flat Pushups 25

home to chicken rice potato and green beans — with Crystal Henry Van Riper at The Mecca Metroflex Gym.

http://i41.tinypic.com/2lxhso2.jpg

charlievanriper
07-30-13, 11:26 pm
Well session 2 at Metroflex Gym-Phoenix today legs session was much better
after 10 minutes on treadmill crystal hit Smith squats 4 sets from 25ps to 45ps
then we went to Stiff leg deads 10lb bumper plates +2.5 for 4 sets 10
while I did Vertical leg press - 90psx46, 90psx38, 135psx22, 180psx11
we switched Crystal Vertical Press 70psx12, 80psx10, 90psx8, 115psx5
I did Stiff legs 135x20, 185x15, 205x12, 225x10, 245x8
Crystal went off to hit some machine work and I went to leg Press
200 psx20, 300psx15, 400psx13, 500psx6, 545psx2, 590psx2, 635psx (1390 total lbs) pushed hard for this but could not lock out

called it a day and came home to chicken, Kale, jalapenos, red bells & sweet onions and rice

http://i40.tinypic.com/2s9ug7k.jpg

charlievanriper
08-01-13, 11:38 pm
Well I'm back from 2 hrs of constant muscle stimulation with Crystal and Mike
10 minutes warm up Muscleprime and coffee all the way thru this workout

BB Flat Press
3 sets 12/10/8 cr 95x12x3 , cvr 225x8x3

Dips
3 sets 15-10 cr assisted 170x15, 160x12, 150x10, cvr 45pl x15x3, Mike 45pl x15x3

DB Flat press
3 sets 12-8cr 25x12, 35x10, 35x9, cvr 90x10,10,8, Mike 90x12x3

Cable Triceps Pressdowns
2 sets 15/ 12 cr 30c15, 490x10, 40x8, cvr & Mike 80x15, 90x10, 100x8

Standing Shoulder Press
4 sets 15/12/10/08 cr did seated DB press cr 15x15, 20x12, 20x9,
cvr & Mike BB 95x15, 125x12, 135x10

DB lying Extensions
2 sets 15/12 cr 15x15, 15x12, cvr & Mike 35x12, 35x10
Crystal was done at this point.

Incline Barbell Press
2 sets 12/10/08 cvr & Mike 135x12, 135x11

Decline Close Grip Press
2 sets 12/10 cvr & Mike 135x12, 185x10

these we did none stop 1 giant set twice

Incline Front DB raises
3 sets 12/10/08 cvr & Mike 15x15, 20x12

Standing Lateral raises
3 sets 12/10/08 cvr & Mike 20x15, 25x12

Seated DB Press
2 sets 12/10/08 cvr & Mike 35x15,35x12

3 sets SS
Crossovers Hi cvr & Mike 50x25, just above mid 60x15, low 40x20

Pushups flat 35, Decline 13 Could not do anymore

Bottle Rocket fuel Chocolate milk from Shamrock

then Baked potato chicken and Green beans

charlievanriper
08-01-13, 11:54 pm
Baked potato chicken and Green beans with Ketchup and Louisiana Hot sauce did not want any fats so no butter
http://i44.tinypic.com/o85rae.jpg

charlievanriper
08-03-13, 1:50 am
At Metroflex Gym-Phoenix today was Back with Mike and Crystal Henry Van Riper
With Crystal I emphasised low back and upper and Tried to limit any thickness in the mid section
Mike and I killed it.
Started with Hyperextensions with Crystal 12,12, 10
HS Rows Crystal (emphasising upper lat area) - 10psx15, 12.5psx12, 15psx12, 17.5psx10
Low position Rack Pulls for Mike and I - 185x15, 225x15, 245x10, 275x7, 315x3, then 225x12, 225x12
Crystal Rack Pulls on Smith 25psx15, 12, 35x10,10
HS Rows for Mike and I - same emphasis 45psx15, 70psx12, 80psx10, 90psx8
Crystal wide bar Seated Cable Rows High Pull 30x12, 10, 10
Barbell Shrugs Mike and I -225x15, 12
Pullups assisted Crystal 130x6 x 4
Crystal did 2 more sets 10 then hit the bike
Pullups Mike and I - 8, 8, 8, 8
Rear Delt ss Incline wide laterals w/ 30 DBs ss w/ Bent overs using 25 plates 3 sets 10, 8, 8
Cable Lat Stretches 190x15, 12, 12
1 Arm seated Cable Pull downs 4 sets 30x30 then 50x6 x 4
Hyperextensions Mike and I - 15, 12, 12

I had a Core Performance chocolate shake

then home to Chicken, Sweet Pea's, Rice, Tomatoes and Sweet Onions
http://i42.tinypic.com/2epovx3.jpg

charlievanriper
08-08-13, 1:03 am
Well after being in bed sick since Sunday with limited solid foods, today was Awesome at Metroflex Gym late total time training 1.5. a Emerg C electrolyte and water intra drink
RC Warmups then hit

Flat bench warmed up 135, then 185 then loaded 205 plus 2 twenty lb Chains hit 3 sets 6/6/5 then a triple Drop set 6 dropped 25ps, did 8, dropped 10's did 6, dropped Chains did 8 to fail

Went to DB inclines 90x8, 7, 7 assisted, then drop set 75x6, 60x7, 50x7, 40x9

Decline cable Flys using 25lb DBs with 20lb Cables (see following Video)
1 set 15 reps dropped DBs and burned 25 reps, then did drop sets on Flat with just cable 50 down to 30 none stop

Then Shoulders
HS Shoulder Press 45psx15, 70psx8, 90psx1 then dropped 80psx6, 70x6, 55psx6, 45psx4

Machine Lateral ss with Cable behind back raises 60x17, 10x20, 70x13, 20x15, 80x12,30x10
dropsets 80x12, 60x10, 40x9

Incline DB Front Raises SSw/ Long rope Trips press downs
20x15, 60x10, 20x12,50x12, 20x12, 40x15

Barbell Front Raises
barbell x15, 12, 12

Post carb shake Kefir milk with Chocolate Coco mix and Rice Milk
then home to Chicken shrimp stirfry with Yukon Gold Potato

http://i40.tinypic.com/2dv4ea8.jpg

I'm Back in the Saddle Agin
http://youtu.be/PgUh6BNdq9Y

charlievanriper
08-08-13, 12:09 pm
Woke up at 5:30 am to a scoop Aminocore and 2 sets 50 Decline Pushups (off my truck Bumper), and 20 minutes Elliptical. . Think today will be Back work (focus on lat width)
1 set 40 incline, 2 sets 30 inclines. Today is gonna be pushups to pump the hell out of the chest pretty much all day

BK post Cardio Bison medium rare 3 whole eggs over easy sauted in Rice Bran Oil and lightly steamed Broccoli with homeade chemical free Season all

http://i41.tinypic.com/nda52g.jpg

Lightnin'
08-08-13, 12:16 pm
All those meals look amazing.... I'm hungry....

charlievanriper
08-09-13, 12:49 am
Todays Session at The Arizona Mecca of Bodybuilding Metroflex Gym-Phoenix, was Back Primarily mid and low with emphasis on width. With Muscle Prime and a Red Bull lol I hit it fast and hard

Rack Pulls warmed up 135x15, 185x15 // then 205 x12, 245x10, 10, 10, 315x7, with an single attempt 385 failed to lockout, dropped to 365 got a single and held for an 8 count and slowly set down

HS mid Rows (top grip) 45psx 20, 20, 15

DB Rows (one side all the way at a time) triple weight drop 75x13, 60x10, 50x7 then the other side

HS mid Rows (neutral Grip ) 45psx10, 10

Smith Barbell Rows - 45psx15, 55x10, 70x8

Seated single arm Lat pulls to the side cant remember numbers but ss Smith barbell shrugs 3 sets front 3 sets rear with 6 sets Pulls

then Cable single Arm bent rows 3 sets till I felt the lats were done

Then Standing arm Cable Curls 2 sets 15 /12

2 sets each High rear cable flys 15/12 , Mid height 12/10, Low 10/ 7

Standing Cable Overhead Curls 3 sets 15 /12 / 10

Post w/o Kefir Milk Strawberry with chocolate Ovaltine and Rice milk 67 gr Carbs 21 gr Protein

then home to 6 oz Chicken Edamame Beans and Brocoli

http://i44.tinypic.com/2v1qo43.jpg

charlievanriper
08-09-13, 1:16 am
Well Everyone contest prep starts again for Miles-Kim Nuessle's November Western Regionals in Mesa. Macros for the next 6 weeks will be posted soon. Gonna step back onto an NPC Stage again better than before, more disciplined than before this is about Redemption for my first NPC show March 2011
I will be better prepared to hit this stage with the last couple top 5 wins under my belt . Monday will be 16 weeks out and I am gong after this National Qualifier with a vengeance
None of you will probably see this, but here it is for perpetuity

charlievanriper
08-10-13, 12:23 am
Today I hit legs and cardio at Metroflex Gym-Phoenix,
started with Leg Presses and SS those with Standing Calf raises and Seated Calf Raises
200 psx20, 20, StC 180x20, SC 60psx12, added 90psx17, StC 200x15, SC 60psx12, added 45psx +10ps x15, StC 200x15, SC 60psx10, added 45psx10, StC 200x13, SC 40psx12, added 45psx8, then 4 sets Dropped 45ps 6, 4, 3, 3, was cooked at this point
did 3 sets seated Toe Presses 135psx15
Lying leg Curls SS w/ Seated Leg Curls
140x3+6 partials, 70psx25, 110x7 +5 partials, 70psx17, 80x16, 45x20
Leg Extensions 135x12, 165x8 dropped to 60x15,

then 30 minutes on Treadmill I was drenched

Post w/o again Kefir milk Soy Milk cayenne and Chocolate Ovaltine High Carb Moderate Protein

Dinner tonight Whole eggs jalapenos and Red Peppers with Tomatos

http://i44.tinypic.com/bg1ime.jpg

charlievanriper
08-10-13, 5:42 pm
Well this morning I started off with a Coffee shake heavy on the Allmax Chocolate protein because I had to get the S-10 inspected but dam if it failed (The OBD11 system showed not ready ) so monday or tuesday this week got to start replacing Sensors gads I hate emissions (got to get this to pass as its Crystals only transportation) So the hits keep coming but I'm still standing, wavering hard but standing. God controls everything and I firmly believe he only puts difficulties on you that you can handle.
Anyway meal 2 was Raw Almonds and BCAA drink, a
and now Meal 3 is an 8 egg chicken and veggie Frittata for both of us.
This Whole Frittata has 88 gr Protein with the 4tbsp of Oil (Coconut and Rice Bran) 78.5 gr Fat, Carbs are low with the fiber from Broccoli, Calories 1114 total
http://i44.tinypic.com/289bea0.jpg
I've had 3 slices 43.8 gr Protein, 39.25 gr Fat 557.Cals

charlievanriper
08-10-13, 10:37 pm
okay After lunch I spent some time outside de weeding the yard and garden, had a Chicken and veggie wrap for a snack

Then 25 minutes on the Elliptical rider mixed intensity 7 miles, 255 cals burned (I thought that was good with what I burned in the yard earlier
and Now Dinner is down Made a dish with mixed 8 0z ground Turkey, 4 oz chopped Chicken Sweet Pea's, Bells (red and Green) onions, Garlic, Jalapenos, and Tomatoes Sauteed together with Rice bran Oil with Slice of Low Carb High Fiber Daves Go seed Bread++

http://i42.tinypic.com/2hx599g.jpg

charlievanriper
08-11-13, 2:16 pm
Okay wake up was BCAA Drink in Green tea w/ lemon and Cider Vinegar
25 minutes Elliptical (200 cals 5.6 miles) then
Eggs Turkey patty and Edamame Beans in Rice Bran Oil

http://i41.tinypic.com/i2kcht.jpg

charlievanriper
08-11-13, 2:36 pm
Bicep Tendonitis is showing major improvement now that I have added Curcumin, and 1200 mg Bromeliad. No I never Ice Muscles as this stops and retards muscle growth and recovery (Yes I am right and You are wrong, go back to studying and research and find the truth)
I do foam rolling stretching ect.
Wrist pain is almost gone s well, Shoulder Pain is much improved. the RC work and stretches here are working along with the Herbs to remove Inflammation, and Knee pain has improved
Have not stopped training just being careful.

charlievanriper
08-11-13, 10:32 pm
2 sets flat bench 1 HR set and one 6 reps to fail
2 sets Leg Press 1 set 25, 1 set 8 to fail
2 sets Cable behind neck Pull downs 1 set HR, 1 set mid heavy 12's
2 sets T bar Rows 1 set 15, 1 set 6 to fail
2 sets Jefferson Squats w/ 25s for depth2 sets 12

25 minutes Elliptical 258 cals, 7.04 miles

lunch a chicken wrap using lavosh bread and 5 oz chicken
30 gr protein, 26 gr Carbs 2.5 gr fat

charlievanriper
08-11-13, 11:00 pm
30 minutes 292 cals, Now cooking Quinoa Peppers and chicken w/ Spinach and Edamema Beans

http://i39.tinypic.com/900oyd.jpg

then dessert

http://i39.tinypic.com/fjnn92.jpg

charlievanriper
08-13-13, 12:04 am
Pre w/o meal 1.5 hrs before training 4 oz steak baked Yukon Potato
warmups at home studio sets of 2 from 205/ 225 / 245 / 265 then flat pushups 25 / incline Pushups 25
Muscleprime with a Juiced Apple pre w/o
Green Tea w/ BCAA's and blended Watermellon intra
At Metroflex Gym-Phoenix Started with Flat Bench
Crystal 2x135x10, 8 then 115x12, 95x10
Me 4x225x10 (185+chains), then Drop sets 1 set 225 x10, 205x10, 155x7, 105x11, 65x5 cooked
Crystal Assisted Pllups 3x130x8
Me Wide Pullups 5x8
Crystal did HS Declines -2x45psx12, 2x25psx12
Me DB flat Press 3x90x10 SS w/ seated Calf toe presses 3x90psx25
Crystal Machine Press 3x45x15,12,12
Barbell Declines 135+chains 13, 155+chainsx10, 175+chainsx4,205x4,
Crystal was done here
Me Smith low Inclines to fail 90psx5, 80psx7, 70psx7, 55psx6, 45x7
Gironda Press on Smith 35psx10, 25psx10

Kifer milk strawberry, mix Of Soy Rice and Quinoa Milk with Ovaltine and Organic Cocoa

Dinner chicken & sweet Peas sauteed in Rice Bran oil
http://i39.tinypic.com/4imubp.jpg

Going to read, but before go to bed tonight I'll do 20 minutes Elliptical and have have a bowl of Greek yogurt and Granola

charlievanriper
08-13-13, 3:13 pm
Lots of improvement to make yet for Novembers NPC Debute
Legs have improved dramatically since Muscle beach, friends have said Lat and Delt development has improved and my Chest is almost where I want it. Well 16 weeks to get this right. I dont have the joy of having any Team support or a coach, or any Pro Bodybuilders to stand by me and get me to To the Top. I have no Top level Prep Coach giving me advice, designing my diet or my training, I have no Sponsor to stand by me and send me Free Egg Whites or Protein or any other supps. I have a loving wife that puts our future in my hands and herself on hold to get me what I need to win because she knows that one Win will put me in position to build, So really I get what I can when I can. All I have is My Faith That if this is what God wants for me and I am sure that it is, He has Burned a single minded thought into my Soul and its all I see before me. Then This will be worth all the struggle one day.

I will not quit nor will I let My God or my Family down, One way or another I will prove all the naysayers wrong, I will shut the Mouths of all the Haters, and I will earn a place in this World as a Bodybuilder

http://i40.tinypic.com/726pvn.jpg

"This is not about anyone in particular so please dont start thinking I am talking to anyone individually, this was brought on by the posts of over 15 competitors the last couple weeks complaining about how hard it is to make ends meet as Bodybuilders and Physique Competitors". People talk about focus desire, "struggles" how much of your life is a struggle when you have a nice Car, live in a nice area in a nice place, have free cloths and certain amounts of free supps, a prep coach and Trainer, you go out to eat, to clubs to movies ect . Sorry I have issues with your definition of struggle
Sorry for the rant but when I read those kinds of posts and see previous post about all the fun travel and places your going to Your not Struggling. I can show you the definition of Struggle

charlievanriper
08-13-13, 5:05 pm
20 minutes Elliptical

first started off with 2 Tbsp Orgnic PB then Salad with tomatos, Onions, Jalapenos, Raw milk Cheese (swiss & Parmesan) 4oz Chopped Chicken. Dressing I took 2 tbsp an Organic Feta cheese dressing added 1/2 cup organic Greek plain Yogurt 1 tbsp Fresh Horseradish and Fresh Lime Juice.
PB 8 gr Protien, 190 cals 14 gr Fat
Dressing 8 gr Protien, 14 gr Protien, 15 gr Fat, 4 gr Carbs
Salad 30 gr Protien, 10.5 gr Fat, with salad greens and veggies I am thinking maybe 11 to 15 gr Net after fiber pretty minimal anyway

http://i44.tinypic.com/jhrm0k.jpg

charlievanriper
08-14-13, 12:48 am
got in today and hit Long rope triceps pressdowns slow deep lockout contractions 5 sets to fail (not counting reps anymore, pushing each set as many as I can get)
HS shoulder facing bench for rear delts 5 sets 25-18
Cable high flys for rear delts 1 set 53, Mid 1 set 26, low 18
Then Cable Pulldowns leaning back fully Supinated grip 3 sets to fail
floor Cable Pullovers 4 sets 20
Seated 1 arm Cable Pull ins for Lat width 3 set 25 with tight contractions
finished with 3 sets Incline Cable Flys 20, 18, 13 finishing with partials to fail on each set

home to salad w/ organic Sprouted Tofu sautéed with Rice bran Oil and Jalapenos with a glass of Strawberry Kefir Milk. cals ? Fats 34 gr Protein
1Unlike · · Promote · Share

charlievanriper
08-14-13, 11:22 pm
Legs were good, warmed up at home 3 sets HR squats
hit Metroflex Gym-Phoenix
Crystal and I did Vertical Leg Presses ss with Sissy Squats HR
couple Leg Presses
couple sets hacks for me
Smith Squats for Crystal
Seated Leg curls and Leg Extensions

some Midc sets

then The Stepmill alternating with Treadmill 250 cls burned

Whey Shake with Kefir Milk and Rice milk

Home to Quinoa, chicken and Sweet Peas cooked in Coconut oil

charlievanriper
08-16-13, 12:31 am
Truck died on Crystal picked her up and got her home, this really just blew a perfect day so training sucked

Repped 5 sets bench with chains 175, 185, 195, 205, 225, 235, 245, triple drop set to fail
tried Log press 1 set 15 (just not into it so )
Repped 5 sets Decline Press w/ chains 175, 185, 195, 205, 225
Repped 2 sets HS shoulder Press 90 per side
Repped Machine press Neutral grip 3 sets 123,150, 150
Repped Machine press Pronated Grip 145, 145,

came home vary out of it

going to try and work on the truck thats dead in Paradise Valley
actually bought a Shake
then had chicken broccoli and a Yukon Potato Dinner

Cardio before bed and then tomorrow is another day in the life.

charlievanriper
08-17-13, 12:58 am
13 weeks out from Redemption

BCAA's, green tea, cardio now time to go get the Truck (Dam I hate working on vehicles when there broke somewhere else )

Trucks home, I'm beat. Anyway turns out the battery was shot, took the Prostart with 2 yr warranty to pep boys tested out bad and was out of warranty Dam picked a 3 yr Bosch this time 136.. Dam. When we got to the counter and filled out the warranty info I received a 56.. credit from Prostart was Happy, then when we sent the info thru the register to check out the computer gave me an additional discount Total out the door 6.78 God is Awesome and I am vary happy Mgr smiled and said well company loss if there wrong Total saving almost a free New Battery from an out of warranty battery 100.

Truck is getting a bath today

Got on the Elliptical, got a good sweat going and now I just cooked lunch a little higher in Cals but it works
today Semi Raw Petite Sirloin 3 whole Eggs and Fiberous Edamame Beans and Jalapenos
http://i40.tinypic.com/o87abm.jpg

Bingo, Truck is bathed as well cooling off man its freaking hot outside, 10 pounds of sweat gone lol

Coffee shake with coconut oil and 2 tbsp Sunflower butter & Chocolate Protein down the hatch, now prep time and then off to Metroflex Gym-Phoenix To burn and Build

Well with My Pre w/o, BCAA's for intra I'm off to Metroflex Gym-Phoenix To burn and Build

Started with some playing around joking and jiving with the guys while pumping some Triceps
Then Mike and I hit Barbell Shrugs 135x25, 185x18, 205x13, 225x9
Cable wide pulldowns 150x12, 12, 10 drop sets of 20 each 10, 135x8, 115x6, 90x7
T Bar Rows 90x15, 115x13, then Triple drop sets 115x10, 95x6, 70x6,45x6
Low Rack Pulls 225x10, 12, 12, 10, Then I tried 315 x1, 365x1, 385 nope
HS mid Rows neutral grip single arm 20, 15, 11, 8
2 set each outward 1 arm pulldowns 40x20, 50x12
2 set inward 1 arm pulldowns 40x20, 50x15
Standing cable lat stretchers stack 190 for 12

then 35 minutes straight on Stepmill (new record for me as I've never been over 20 on this) 267 cals and a bucket of sweat jumped over to Treadmill walked 5 minutes kicked up the incline for 10 minutes 50 cals quick, jumped off did 30 incline pushups and jumped back on Stepmill for only enough time to hit a quick high intensity 50 cals (7 minutes I believe Total calorie burn 367

I was and am Wiped but I loved it and will be shooting for 45 minutes on that Stepmill next

Shake
Then Chicken and Spinach

charlievanriper
08-18-13, 4:44 am
Tonights Saturday night midnight training session at Metroflex Gym-Phoenix

Charlie Van Riper
A okay at Metroflex Gym-Phoenix tonight or this morning depending how you look at it
Started with Smith Squats ss w/ yes Deadlifts (yesterday I believe I did Low Rack Pulls and stuck on 365)
45ps reps to fail, w/ 225 deads
70ps 10 w/ 225 deads
80ps 10 w/ 225 deads
90ps 8 w/ 275 deads
115ps 6 w/ 315 deads
135ps 4 w/ 335 deads then attempted 365 could not lockout
145 ps 0 Back could not hold it, but finished with 345 deads for single
stripped and picked up all the weights and it was a mess when I got in.
then 30 minutes on stepmill another 263 cals and a bucket of Sweat so took a shower and left drenched (lol did not bring a Towel ) all in all thrilled with what I did

charlievanriper
08-19-13, 3:34 pm
woke up this morning to AminoCore, 50 minutes on the Elliptical

then chicken and whole eggs with broccoli and Jalapenos

next up 12 Raw Almonds and a coffee shake with AllWhey Chocolate with coconut oil

going to hit my Elliptical for 15 to 20 minutes before Chicken and Edamame Beans in Coconut oil with a tbsp PB

DANO
08-19-13, 5:44 pm
Solid stuff going on in here... 13 weeks out huh? I'll be lurking, if not always posting!

charlievanriper
08-20-13, 12:01 am
Thx actually 12 now
Oh Lord I be dead as nails tonight so short and sweet no details
started with Tension Band Bench Presses 135, 185, 195, 205, 225, triple Drop set to failure
Wide grip pullups 10, 8, 8, 6
DB low Incline Drop sets 20% each set. 90, 75, 55 x 2 sets
Tension Band Decline Barbell Presses 135,185,187.5,190,
Decline Cable Flys to Fail Plus partials 40, 50, 45, 40, SSw/ Incline pushups to fail 25,20,15, 15,
3 sets HR Low Incline Flys weight to failure 30, 30, 30
3 sets High crossovers 30lbs 50, 23, 12

then 40 minutes on The Devil Machine (step mill ) left the gym completely drenched

post w/o normal High Carb Shake

then Chicken & rice with Edamame Beans and Broccoli

charlievanriper
08-21-13, 9:42 am
430 pm yesterday I hit Metroflex with big Mike after some warmup on the treadmill 15 minutes we hit Leg presses High reps sets to fail x 4 then triple drop sets to fail with assisted reps

100psx60 ss w/ stiff leg deads 135x15
145psx40 ss w/ stiff leg deads 135x15
170psx35 ss w/ stiff leg deads 185x10
195psx24 ss w/ stiff leg deads 185x10

then 195psx12 -25x10-25x10-25x8 had trouble walking at this point

moved to Seated Leg Curls plate loaded 45+25
70lbsx15
70lbsx15
80lbsx12
90lbsx10

then pulled 25lbs and replaced with ten lb plates for another Drop set to
85lbsx10 - 10lbs x10 -10lbsx10 -10lbsx8 w/ assists -
Final set 45lbsx16 w assists Totally gumby with 1 exercise left


Leg Extension
215x12 in increments to fail point
180x10
160x8
140x6
120x6
90x5 +2 assists

Done I hit the Step mill with a 20lb vest for 29 minutes
finished Drenched

Lower back work today with Low Rack pulls and Hyperextensions, Low Cable Rows

charlievanriper
08-21-13, 9:48 am
430 pm yesterday I hit Metroflex with big Mike after some warmup on the treadmill 15 minutes we hit Leg presses High reps sets to fail x 4 then triple drop sets to fail with assisted reps

100psx60 ss w/ stiff leg deads 135x15
145psx40 ss w/ stiff leg deads 135x15
170psx35 ss w/ stiff leg deads 185x10
195psx24 ss w/ stiff leg deads 185x10

then 195psx12 -25x10-25x10-25x8 had trouble walking at this point

moved to Seated Leg Curls plate loaded 45+25
70lbsx15
70lbsx15
80lbsx12
90lbsx10

then pulled 25lbs and replaced with ten lb plates for another Drop set to
85lbsx10 - 10lbs x10 -10lbsx10 -10lbsx8 w/ assists -
Final set 45lbsx16 w assists Totally gumby with 1 exercise left


Leg Extension
215x12 in increments to fail point
180x10
160x8
140x6
120x6
90x5 +2 assists

Done I hit the Step mill with a 20lb vest for 29 minutes
finished Drenched

Lower back work today with Low Rack pulls and Hyperextensions, Low Cable Rows

Post w/o 50 gr Whey Iso and 2 cups mixed Rice milk and Strawberry Kefir Milk 50 gr Carbs

then home to rice 3 egg whites with Brocolli and a Jalapeno

charlievanriper
08-22-13, 12:54 am
Metroflex Gym-Phoenix Today with Mike
killed the lower back
Low Rack Pulls 135x20 warmup, 225x12, 225x10, 245x10, 265x10, 285x8,
then 305x6, 315x2, 335x1, 355x1

Low Cable Rows w/wide Neutral grip 150x12, 150x10, 150x8
Triangle Grip 150x8, 150x8

tight and pumped
Liquid Egg whites 1 scoop chocolate whey with 25 gr Carbs

home to Rice, small Sweet potato and 4 oz Cod

charlievanriper
08-23-13, 5:08 pm
http://i43.tinypic.com/11l7wc5.jpg

Well after my Steak salad pre w/o meal I met Mike at Metroflex Gym-Phoenix For some Upper Chest and Shoulder work

Muscle Prime Pre w/o, with Aminocore and an Electrolyte pak for Intra and we went to work

Incline Press Barbell RP Dro sets (racking bar each plate pull, not holding tension)
135, 185, (pulled 25s replaced with 3 10s) 195, 215 then 10 ps Drops to failure finishing wit h 3 sets 135x15,15,13

Then Log Press - logx12, 5psx12, added 5psx10, 5psx6 then dropped back to 10psx12
Cable behind back laterals SS w/Machine Laterals to failure
10x30r- 60x15, 20x25r - 60x15,
Front cable Laterals SS w/ Machine Laterals 20x15r dropped to 10x14 to fail - 60x11 fail

DB Front Raises SS w/ Bar Raises 15x30r - 15, 20x15r - 12, 20x10r - bar x10
Plate Wheels SSw/ HS press - 25x20r - 45psx15, 25x19r - 45psx13

Shake with cup Liquid Egg whites 1 scoop AllWhey and 1 Cup Rice Milk

Home to 6 oz Chicken sweet Potato and Brussels Sprouts

Vary Angry and Emotionally Drained tonight I'm heading to Bed

Cellardweller
08-23-13, 8:30 pm
Shake it off Charlie and come back strong. Killing it in here man.

charlievanriper
08-24-13, 10:09 pm
Well Good Morning I have time to post up this mornings session and say Hi to everyone

Contemplate this my Friends whether you believe or not its stated in
Revelation 1:7
Look, he is coming with the clouds, and every eye will see him, even those who pierced him; and all the peoples of the earth will mourn because of him. So shall it be! Amen.

What I did Morning
wakeup Allmax Rapid Cuts, Allmax AminoCore,
Elliptical Rider mixed Seated at level 2 to 3, Standing Level 6 to 7
Time 63.24 Minutes
Distance 16.10
Calories burned 605

Post w/o Coffee shake with Egg Whites, Allmax AllWhey Chocolate, 1 Tbsp Coconut Oil Total 340 cals, 14.5 gr Fat, 45 gr Protein
then 30 minutes later 1/2 Oz Raw Almonds 80 cals, 7 gr Fat, 3 gr Protein

another pre meal Cardio session on the Elliptical 20 minutes standing step at level 5 slow & hard. 4.25 miles 259 cals
finished with glass of Allmax Carbion to flood my system with Carbs & then my Tuna wrap

then Went to Fuddruckers for crystals Free birthday Burger and I had 1/2 lb burger lol and I still have abs
Did you know 1/2 lb medium cooked Elk (no bun) is so lean its only 268 calories and 6 gr Saturated fat Total Awesomeness

Had one of the most awesome slices of Cream cheese topped Carrot cake a t a bakery down the street from Fudruckers

I'm leaner now than before I ate lol.

Next up well coming

charlievanriper
08-25-13, 2:47 pm
Banging hard Metroflex Gym-Phoenix at midnight Last night Heart you ask while others sleep or party I am Dying in Submission to my Destiny
http://youtu.be/rNQ06rGhaeU

with Allmax Muscle prime pre w/o, Aminocore intra, and Carbion post I landed at Metroflex Gym-Phoenix
High Rep Smith Squats ss with Deads
45psx20, 225x15
45psx15, 225x12
45+25psx10, 235x9
45+25psx10, 255x6
Leg Extensions SS w/ Deads
135x20, 275x4
135x16, 295x3
then 315x2
hard 345x1
315x1
The rest of the night was mixing up DB curls 4 sets 25,25,25,18 (lbs 15,20, 25)
Plate steering wheels 25x20x3
Plate raises 35x20x3
HS Pull down facing away from pad 50psx20, 75psx17
DB lateral Raise ss w/ Cable overhead Curl
15lbx25, 30x20
Cable High Crossovers 40x30
Mid Cable Crossovers 40x25

Home to water 1/2 cup liquid Egg whites 1/2 scoop AllWhey Protein

Off to bed:)

charlievanriper
08-26-13, 10:46 pm
well 30 minutes before heading out did thee warmups and Muscle priming work before the gym 4 sets 60, 45 45 45 pushups alt with 205 for a couple 225 for a couple 235 for 2, 245 for 2 now my pre w/o Allmax Muscle Prime and its gym time
Metroflex Gym-Phoenix
Some RC work then
Bench Press 4 sets then a Drop set with Chains
me 235x 4/6/5/5
Mike 255x 5/8/8/ 8
Drop set with Chains 215 to 135
me 215x17/195x7/175x5/135x 4
Mike 215x17/195x7/175x5/135x 4
Pull ups 3 sets
me 10/8/8
Mike (50lb) 8/8/8
then Close Grip pulldowns Triangle
me 150x8/8
Mike 135x10/ 90x10
DB mid inclines Drop sets
me 90x8 / then drop sets 80x11, 65x7, 55x6
Mike 90x12, then drop sets 80x12, 65x9, 55x7
Wide Behind neck Pulldowns
Me 90x25, 100x20, 120x15
Mike 90x25, 100x20, 120x15

Added water to what was left of my AminoCore and added a scoop of Allmax Carbion drank

Decline Press 135+chains
Me and Mike 3 sets 25 reps to failure
Smith Incline Press mid
Me and Mike 3 sets to fail 45psx12, 55psx14, 65psx10
I finished with one more killer HS Decline 2 pps x9, 3 pp sx 7

then had a shake with Allmax AllWhey chocolate and 3/4 cup liquid Egg whites

Home to Tuna over greens with Vinegar and lime juice

charlievanriper
08-27-13, 1:57 pm
Session 1 Morning

woke today took Crystal to work sipped My AminoCore & Rapid Cuts then hit Metroflex Gym-Phoenix for some morning work. Pre step mill Pump sets included
Alt Slow with squeeze 1) HS mid Row 45psx30, 2)HS High Row facing away from pad 45psx30, 1) 55psx30, 2) but facing Pad 45psx25, then 1)70psx12, 2) facing Pad but 45 +chains x 12
Slow with squeeze at top DB Bicep Curls 25lbx25, 25x15
SS long Rope Pressdowns w/ V bar Pressdowns 1) 40lbx16, 2) 70x12, 1) 30lbx20, 2) 80x10, 1) 30lbx14, 2) 140x8
seated Smith Press 20psx30, 25
Good Pump going

StepMill 70 minutes 146 floors, 443 cals,

Finished with 2 sets HS Chest press 90psx12, 135psx10

Home to 2 whole eggs, 2 Egg Whites, broccoli, Edamame beans, jalapeno and chicken scrambled in coconut oil

Metabolism cooking baby!!!!

charlievanriper
08-27-13, 11:03 pm
Session 1 Morning

woke today took Crystal to work sipped My AminoCore & Rapid Cuts then hit Metroflex Gym-Phoenix for some morning work. Pre step mill Pump sets included
Alt Slow with squeeze 1) HS mid Row 45psx30, 2)HS High Row facing away from pad 45psx30, 1) 55psx30, 2) but facing Pad 45psx25, then 1)70psx12, 2) facing Pad but 45 +chains x 12
Slow with squeeze at top DB Bicep Curls 25lbx25, 25x15
SS long Rope Pressdowns w/ V bar Pressdowns 1) 40lbx16, 2) 70x12, 1) 30lbx20, 2) 80x10, 1) 30lbx14, 2) 140x8
seated Smith Press 20psx30, 25
Good Pump going

StepMill 70 minutes 146 floors, 443 cals,

Finished with 2 sets HS Chest press 90psx12, 135psx10

Home to 2 whole eggs, 2 Egg Whites, broccoli, Edamame beans, jalapeno and chicken scrambled in coconut oil

Metabolism cooking baby!!!!


This was tough session 2
At Metroflex Gym-Phoenix this afternoon
not in the best mood but warmed up with some High rep seated leg curls, leg ext 12 minutes Treadmill 103 cals burned then
Hack Squat sled x20, 10 psx15, 20psx12,,
then Leg Press ss w/ Hack Squat
145x25, HS 25psx10 // 190x18, HS 45psx9 // 225psx15, HS 55psx7 //
270psx12, HS 70psx4 Hack Squats done from bottom (these are really hard)
then did triple drop Sets on Leg Press to fail removing 1 plate ps each set down to 145ps

Then Lying Leg Curls 100x12, no rest 90x10,
Seated Leg Curls 135x15 no rest 100x10
then Repeated LLC 90x8, no rest 80x6, then SLC to fail
that was it simple to exhaustion

Allmax Carbion and AminoCore about the end of w/o then home to

baked potato, broccolli and chicken, I just want sleep right now

charlievanriper
08-28-13, 12:27 pm
Well started my day with I was in a hurry so I had a sample of ON Amino Energy and used that (personally not as good as AminoCore)
dropped Crystal off at work and hit Metroflex Gym-Phoenix for an hour on the Stepmill Mood still sucks, something just sticks in my craw the last few days. Anyway like it or not as I said I am not going away so deal with it!!!!!!!!!!!!

Started with 50 incline pushups,
Hack Squats from bottom 90psx10 (half I used hands)but I still got 90ps morning after leg day
HS Chest Press 135psx10
Hack Squats from bottom 90psx10 (half I used hands)
HS Shoulder Press 90psx8
JUMPED ON STEPMILL for 30 minutes at level 3 average, 216 cals burned, 80 floors,
THEN Hack Squats from bottom 90psx8(half I used hands)
HS Chest Press 160psx6
Hack Squats from bottom 90psx6 (half I used hands)
HS Shoulder Press 105psx6
HS Chest Press 4ppsx1 assisted Force rep then slow release on my own

50 pushups
JUMPED back ON STEPMILL for 30 minutes at level 3 average
200 cals burned, 73 floors

finished w/ Seated Smith Press 110psx12
leg press 3ppsx8

home to Petite Sirloin sauteed just slightly med rare in coconut oil with cup Broccoli
w/ Edamame Beans Unsure total cals dont care Pro 45 gr, carbs N/A, fiber 11 grams, fat 26 gr

DANO
08-28-13, 12:30 pm
You know, the stepmill was patented in hell......

charlievanriper
08-28-13, 10:53 pm
Well started my day with I was in a hurry so I had a sample of ON Amino Energy and used that (personally not as good as AminoCore)
dropped Crystal off at work and hit Metroflex Gym-Phoenix for an hour on the Stepmill Mood still sucks, something just sticks in my craw the last few days. Anyway like it or not as I said I am not going away so deal with it!!!!!!!!!!!!

Started with 50 incline pushups,
Hack Squats from bottom 90psx10 (half I used hands)but I still got 90ps morning after leg day
HS Chest Press 135psx10
Hack Squats from bottom 90psx10 (half I used hands)
HS Shoulder Press 90psx8
JUMPED ON STEPMILL for 30 minutes at level 3 average, 216 cals burned, 80 floors,
THEN Hack Squats from bottom 90psx8(half I used hands)
HS Chest Press 160psx6
Hack Squats from bottom 90psx6 (half I used hands)
HS Shoulder Press 105psx6
HS Chest Press 4ppsx1 assisted Force rep then slow release on my own

50 pushups
JUMPED back ON STEPMILL for 30 minutes at level 3 average
200 cals burned, 73 floors

finished w/ Seated Smith Press 110psx12
leg press 3ppsx8

home to Petite Sirloin sauteed just slightly med rare in coconut oil with cup Broccoli
w/ Edamame Beans Unsure total cals dont care Pro 45 gr, carbs N/A, fiber 11 grams, fat 26 gr


Anyway at Metroflex Gym-Phoenix for session 2 Allmax Muscle Prime, AminoCore, and Carbion
15 minute warmup on Treadmill 130 cals
Low position Rack Pulls 225x10, 275x8, 315x5, 335x1, the Elusive 365x1 is in and then finished with 315x6365
HS mid Rows neutral grip 45psx15, 70psx12, 90psx10 then top grip 90x10, 135psx6
Triangle Cable rows Low 150x15, 165x14, 12, 210x6
Finished with single arm cable pulldowns 2 full sets 20
Attempted windmills 1 set 6 Arms were tired

finished with a shake with 50m gr Carbs and Allmax Allway Chocolate

Home to a Chicken Omelette

Lisa Butz I just don't get why they snub you. You're enthusiastic and always a cheerleader to anyone in the industry. I think they're just a bunch of primadonnas.

I would have to agree Lisa Self absorbed High and Mighty primadonnas,

charlievanriper
08-29-13, 1:19 pm
Well I need to post my session today -- wakeup to AminoCore and Rapid Cuts then after dropping off Crystal I hit Metroflex Gym-Phoenix
At Metroflex I had a 2 qt bottle of Aminocore with me and
Started with 3 sets Machine Crunches 50lbx100r
3 sets Bodyweight Dips 40, 50, 50
then Stepmill 31 minutes 235 cals burned, 89 Floors averaged 3 with a short time at 4

Break for Abs /Triceps
machine Crunches 50lbx100r
Dips 40
nautilus crunches 60lbx45r
overhead rope ext 40lbsx40r

Back on Stepmill 30 minutes 301 cals, 114 Floors averaged 4 with short bursts of 5 & 6
Cooldown 10 minutes 50 cals

Home to Coffee and Allwhey with liquid Egg whites
Coming up eggs chicken and spinach

charlievanriper
08-30-13, 12:18 am
Well I need to post my session today -- wakeup to AminoCore and Rapid Cuts then after dropping off Crystal I hit Metroflex Gym-Phoenix
At Metroflex I had a 2 qt bottle of Aminocore with me and
Started with 3 sets Machine Crunches 50lbx100r
3 sets Bodyweight Dips 40, 50, 50
then Stepmill 31 minutes 235 cals burned, 89 Floors averaged 3 with a short time at 4

Break for Abs /Triceps
machine Crunches 50lbx100r
Dips 40
nautilus crunches 60lbx45r
overhead rope ext 40lbsx40r

Back on Stepmill 30 minutes 301 cals, 114 Floors averaged 4 with short bursts of 5 & 6
Cooldown 10 minutes 50 cals

Home to Coffee and Allwhey with liquid Egg whites
Coming up eggs chicken and spinach

Session 2 today

Pre w/o meal today is a scoop Allmax Whey Isolate Vanilla and a packet of CytoGreens (awesome Greens formula)*
AWAKEN THE ATHLETE IN YOU CytoGREENS™ is truly a GREEN formula.
next another serving of Allmax Rapid Cuts then Pre w/o Allmax MusclePrime and some Allmax Carbion w/ Allmax AminoCore for intra w/o and then some serious Shoulder work at Metroflex Gym-Phoenix with my friend Big Michael Fleming
Warmup Treadmill 12 level 15 135 cals
Started with Smith Behind neck Presses 3 sets 25, 25, 20 with 25ps
then some Machine Laterals 80x20, 20, 15
Some Behind back Cable Laterals 20lbx20,20, 17
DB front Raises ss w/ barbell front raises 15lbx25-barx15, 25 - 12, 20-12
HS shoulder Press facing Pad 35psx20, 16
Incline DB front raises 20lbx15, 12
Pretty cooked at this point did a quick set of 20 Dips headed home

charlievanriper
08-30-13, 12:28 pm
To start tracking numbers on my Bio Impedance scale toay vs last friday
175.2 vs 176.
Bone density 7.6 vs 7.5.8
Muscle 7.8 vs 8.0
water staying steady at wake up 67.8
These numbers fluctuate thru the day but at wakeup is what counts


getting up with 2 sets 60 pushups and 3 sets of Burpies All max Cytogreens and Allmax ISO Whey

Session 1
Now off to an hr on the stepmill at Metroflex Gym-Phoenix

after dropping Crystal at work I took my Allmax RapidCuts shredded and Aminocore Capsules

At Metroflex Gym-Phoenix
started with 2 sets Nautilus style Machine Crunch
60lbsx60,45

Stepmill 35.00 minutes, 236 cals, 1.88 miles, 90 floors, level 3

Nautilus style Machine Crunch
60lbx55

Stepmill 35.00 292 cals, 103 floors, level 4 with level 6 the last 10 minutes

post w/o coffee, Rice milk, ISOWhey vanilla and AllWhey Chocolate (Shake tastes like a Chocolate cremecicle

charlievanriper
08-30-13, 10:53 pm
To start tracking numbers on my Bio Impedance scale toay vs last friday
175.2 vs 176.
Bone density 7.6 vs 7.5.8
Muscle 7.8 vs 8.0
water staying steady at wake up 67.8
These numbers fluctuate thru the day but at wakeup is what counts


getting up with 2 sets 60 pushups and 3 sets of Burpies All max Cytogreens and Allmax ISO Whey

Session 1
Now off to an hr on the stepmill at Metroflex Gym-Phoenix

after dropping Crystal at work I took my Allmax RapidCuts shredded and Aminocore Capsules

At Metroflex Gym-Phoenix
started with 2 sets Nautilus style Machine Crunch
60lbsx60,45

Stepmill 35.00 minutes, 236 cals, 1.88 miles, 90 floors, level 3

Nautilus style Machine Crunch
60lbx55

Stepmill 35.00 292 cals, 103 floors, level 4 with level 6 the last 10 minutes

post w/o coffee, Rice milk, ISOWhey vanilla and AllWhey Chocolate (Shake tastes like a Chocolate cremecicle


Session 2 another serving Rapid Cuts, aminocore tabs with 2 qts of water and Muscleprime then HS Ches Press 3ppsx12, 12
3p+25psx4, 3
Plate raises 35x15
DB Lateral 15lbs x20
Stepmill 40 minutes 377 cals
118 floors
Fat Burn plus at 7

Chest Press HS 3p+25x9,
3p+35x7
4ppsx4
Plate Raises 35x15
DB Laterals 15x20r
Front Lat Pulldown 100x20
Cable High Crossovers
60x30

Shake w/ Isowhey and Carbion

Home to steamed Veggies and Chicken — feeling blessed.

charlievanriper
09-01-13, 11:07 pm
Spicy healthy turkey and white / Black bean chili
http://i40.tinypic.com/6yha4j.jpg

charlievanriper
09-02-13, 4:41 pm
Charlie Van Riper
a few seconds ago near Phoenix
Well today at Metroflex Gym-Phoenix I had the great pleasure of seeing my Friends Miles & kim Nuessle and the kids at the gym this morning, Got in some chat and training time anyway it was awesome to get to see them again
Chest / Some Shoulders and Triceps this was long so no Stepmill today, I will hit my Elliptical later for 1 hr minimum
With my Muscleprime in for Pre w/o a scoop of ON Amino nergy in my water bottle and a serving of Aminocore Tabs I started with Bench ran this one to be High Intensity 40 sec rest periods with 2 minutes between weight changes. 135x40r
225x9/6/5 --- rest 205x9 / 7 /5 --- rest 185x11 / 8 / 5 --- rest 135x20

DB Incline Press 60x25 / 70x16 / 90x2 / 75x11

Flat Flys SS w/ Behind neck Smith press and Incline Pushups
40lbx Neutral 12 then Reg 8 - 25psx22 - 30
40 reg x15 - 20psx30r - 25
40 reg x15 - 20psx17r - 18
40 reg x15 - 20psx13r - 16

DB side lateral slow
15lbsx20,
15lbsx17,
15lbsx15,

Crossovers dropping 1 notch each set from top SS w/ Dips & Long Rope Pressdowns
40x20 - 25 - 40x18
40x18 - added 45platex14 - 40x15
40x16 - added 45platex10 - 30x16

HS Decline with 40sec rests 3ppx 12 / 9 / 6 / 4

HS Shoulder Press 70psx14

Allmax Carbion with Allwhey and Isowhey post w/o

Solid pump

Killed it today 10 weeks out as of Yesterday My friends, Gonna be an Amazing show put on by an Amazing Promoter Miles-Kim Nuessle

charlievanriper
09-04-13, 12:45 pm
Alright wake up today was different a sample Amino energy from ON then 30 minutes Elliptical 320 cals

then Allmax CytoGreens w/ Van ISO Whey water w/ scoop Myogenics Fiber blend
with Allmax Rapid cits

then took Crystal to work went to Metroflex Gym-Phoenix and with my Allmax Muscle Prime did a Makeup Leg session
Hacks from bottom ssw/ Leg Press- sled x 25 reps/100psx25, 45 psx10/200psx15, 70psx10, 300psx12/90psx8, 300psx10, 115psx2 fail- dropped to 90psx slow with 15 sec rest at bottom x9 reps to fail

Leg ext 1 set 135x10, single leg to fail 75lbs down to 20 lbseach leg Then Standing Calf press 200x15
took a dose of AminoCore Tabs
then repeat 2 sets

Seated Leg Curls ss with seated toe press
3 sets 145x12, 3ppsx15

2 sets windmills x15 reps
then 30 minutes Stepmill - 300 cals burned, level 4 to 5

Post w/o 1 scoop Carbion with 1 scoop Van ISOWhey

charlievanriper
09-05-13, 12:17 am
Alright wake up today was different a sample Amino energy from ON then 30 minutes Elliptical 320 cals

then Allmax CytoGreens w/ Van ISO Whey water w/ scoop Myogenics Fiber blend
with Allmax Rapid cits

then took Crystal to work went to Metroflex Gym-Phoenix and with my Allmax Muscle Prime did a Makeup Leg session
Hacks from bottom ssw/ Leg Press- sled x 25 reps/100psx25, 45 psx10/200psx15, 70psx10, 300psx12/90psx8, 300psx10, 115psx2 fail- dropped to 90psx slow with 15 sec rest at bottom x9 reps to fail

Leg ext 1 set 135x10, single leg to fail 75lbs down to 20 lbseach leg Then Standing Calf press 200x15
took a dose of AminoCore Tabs
then repeat 2 sets

Seated Leg Curls ss with seated toe press
3 sets 145x12, 3ppsx15

2 sets windmills x15 reps
then 30 minutes Stepmill - 300 cals burned, level 4 to 5

Post w/o 1 scoop Carbion with 1 scoop Van ISOWhey

Session 2 Done
Little Back work nothing hard or awesome couple sets HS mid row different grips, mid range Reps

Wide Supported T Bar Rows a couple sets slow mid range reps

Cable Low rows Couple sets mid range reps

with 2 a days and heavy Cardio this was all I could do

Then 30 minutes Step Mill
Shake with ISOFLEX Vanilla, Carbion and unsweetened Green tea
Some groceries at Frys then home to Shrimp w/ Garlic Red Chili sauce Jalapenos, Broccoli and Rice

Feeling Awesome and — feeling accomplished.

charlievanriper
09-05-13, 11:00 pm
CHEST, DELTS, TRICEPS
Morning LISS Bke / Post w/o Elliptical at home

4-0-1-0 Tempo 4 seconds is ALWAYS on the Eccentric portion of the rep or Negative

Chest
45-Degree* Incline Dumbbell Press 3 sets 10 to fail
then then triple drops @ 20% each drop, no Longer than 10 seconds between drops

Shoulder
Seated Side Laterals 2 - 10 + TDS always 4-0-1-0 Tempo 4sec Eccentric portion of the rep
25 lb / 20 lb / 15 lb / 10 lb to fail with partials

Bent Over Lateral Raise 3- 10 40 rest time sec 4010
25 lb / 25 lb / 35x10 with Partials to fail

HS Machine Shoulder Press 1 set - TDS 40 sec 4010
115x3 - 90psx6 - 70ps x 6 - 135 x 8 to fail

Cable Side Lateral 4 sets each - 12 30 sec rest time 4010
2 sets Front / 2 sets rear ss with Machine laterals single arm

then at home just finished
seated DB Press 45x10 / 45x8
SS each with Pushups 35 / 30

DB Flys 2 sets 40lb x10 then TDS 10 sec rest max 45x8, 35x8, 25x6, 15x4 w/ 3 partils
ss each with Decline Push ups 25 / 25

Now 20 minutes Elliptical then food and bed

charlievanriper
09-06-13, 1:41 pm
Well this morning was the same ol ritual wake up to lemmon and Cider vinegar in 8 oz water
then Cyto Greens with scoop Allmax IsoWhey Vanilla Made Crystal a Grilled Chicken and Spinach salad with Organic oil Free wasabi and Balsamic Vinaigrette, put together the rest of her days food and then off to drop Crystal at work.
On the way back Iced Coffee then Metroflex Gym-Phoenix for 30 minutes Treadmill warmups at incline 15 slow and easy Burned 300 cals while drinking my Allmax MusclePrime
then dont know why just felt like hitting more Delt and trap work so
HS shoulder press 25ppsx60 r // 35ppsx40r // 45ppsx26r
SS w/
Smith Barbell Shrugs front 45psx50r // 55psx40r // 65psx30

DB front Raises 3 sets then TDS 25lbx10 // 10 // 8
ss w/
Smith Barbell Shrugs rear 65psx15 // 12 // 12
then TDS 25x12 - 20x9 - 15x7 - 10x11 fail

DB Bent over Laterals - 25x12 // 12 // 12 //
ss with 45lb plate shrugs to fail 3 sets 40 // 28 // 18
then Partials 50x6 - 40x6 - 30x8
TRICEPS WORK
Long rope Pressdowns (elbows held back) 3 sets 10 -40sec rests 4010 tempo

Smith CGP 3 sets to fail 45ps / 55ps / 70ps

Dips Bodyweight 33 / 24 / 17

Bent over overhead rope ext 3 sets 15 /12 / 9 to fail

1 arm Cable Kick backs 3 sets 12 / 10 / 8 then Drops sets to failure 40lbs to 10lbs

Stepmill finisher 30 minutes 200 cals burned

shake with 1 scoop Carbion and 1.5 scoops Isowhey

charlievanriper
09-16-13, 11:22 pm
15 minute warmup on treadmill 100 cals down Bench 4 sets to 225
Decline Barbell 4 sets to 225
incline DB 4 sets to 80lb DB flat flys
3 sets to 40lbs
Cable Decline Flys 4 sets to 50lbs
Smith low incline press 3 sets to 90ps then drop to 70ps drop set to 45ps to sets down to fail
Pek Dec 2 sets hr shake then home to dinner
Dinner tonight was chicken over Baby Spinach w/ fresh Broccoli

The Future begins today, now right at this moment You are saying in your mind "Yes I can" or your making a decision to become a Negative Soul sucking Turnip "WHAT ARE YOU GOING TO BECOME TODAY, Now not tomorrow because believe it or not my friends the choice YOU make Tomorrow is already here !!!!!!!!!!!!!!!!!!!!!!!!Make the right choice Today!!!!

charlievanriper
09-21-13, 8:10 pm
http://i44.tinypic.com/2008avk.jpg

DANO
09-22-13, 6:44 pm
Lookin' good Charlie!

charlievanriper
09-23-13, 11:45 pm
Thx Dano there's more pics from this shoot on my fb page

So I have been advised to go for it and also start sending letters for businesses in the area. Sponsoring an Athlete pursuing Life long Dreams is a tax write off in most cases. Friends tell me that they fund there shows thru Associates donations. if example it doesnt take much 1.00 from 3 or 4 hundred of my friends business associates or a couple dollars from just a few could solve the problem. Just depends on whether those that follow me believe in me and my Life long dream to get to a National stage. I feel all that can happen is I am successful and get the show expenses covered or you all say no, or some say yes and some expenses get covered. I have to try. I have seen Bodybuilders for a couple yrs now getting donations and large Donations that fund there entire Prep to the stage and then on the stage from friends and associates that dont really need the help so why not reach out and see if someone that actually needs the help can get it.

Chest work Actual day Alone
Warmups 15 min treadmill 136 cals burned then RC work and 2 warm up bench sets
Flat Barbell Press with Chains 45+chains ps to fail to fail (these I did not count just presses till I could not press anymore then did 1 more, 55+chains ps to fail, 65+chains ps to fail (9), 75+chains ps to fail (7) rested couple minutes then Drop sets to fail from 65 down to chains

Hammer Strength incline Press 4 sets - started with 45+10 to fail point added 10 ps and repeated to 45+50 ps with 20 sec rests then dropped to 45 ps each set to failure with 10 sec in between sets

Flat Dumbbell “Press Fly” 40x15, 45x12, 50x8 then 25x16 squeeze and hold

Decline Barbell Press wide grip outside 205x8, 185x8, 155x11, 135x17 1 rep shy of Fail

Cable Crossover 40x20+10 partials, 40x20+10 partials, 50x10+40x12 failure
ssw/ Pushups 1 set fail each angle - 3 sets - Failure - Flat 16, incline 20, decline 20

Machine Press 4 sets 20 -2 sets neutral grip, 2 sets Pronated Grip

Carbion and water 25 gr carbs

then home to sweet potato, noodles and Cod with Whey IsoFlex and water

charlievanriper
09-24-13, 2:29 pm
Allmax Nutrition BCAA's and Allmax Nutrition Rapid Cuts Shredded. I got in 105 minutes Mixed Elliptical and Cycling on my Elliptical rider this morning bro, New record 33 miles ya I know way to much just lost track of time and got into it , could have kept going but my butt hurt.

Funny I hit 65 minutes and wanted to keep going so I added 40 minutes more lol. Anyway the way I did this was just like making a long bike ride. every 8 minutes I stood kicked up the resistance to a medium tension like the first part of a hill 1.50 minutes then Heavy resistance for .30 sec then lowered the resistance till I reached a total standing time of 5 minutes I did this thru 90 minutes (unsure how many cycles I lost track) then back seated for 8 more minutes repeated. the last 15 minutes was seated Medium Speed and Intensity. What a rush Well I did it basically fasted Aminocore tabs pre and BCAA's during then I ate but after got real Dizzy and still am. Thats why I am going to lie down for an hrKiller session though 1200 cals 33 miles 1 hr 45 minutes steady riding

BK I am finishing is Egg Whites Broccoli and some chicken sauteed in Coconut oil Fats, Fibrous Veggies and Protein

charlievanriper
09-28-13, 1:17 pm
As always even if this is not daily updated I am training every day and Working hard to WIN!!!!

Starving Training and Strict Dieting, 171 and BF dropped again. 7 weeks out Hope your having a great Day!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

Dont forget I am trying to raise funds for my November competition so please consider helping, got a bit to go yet so every little amount would be a blessing. Thx Would you be willing to give up a cup of coffee one day to help a friend in need ?

gofundme.com/4hsxtk

charlievanriper
09-30-13, 12:20 am
Posing practice today with the best Prep coach in AZ

charlievanriper
09-30-13, 11:36 pm
Gym was fun. Started at home to prime bench singles 185.205 then 225 - 8, 8
Wide Neutral Grip pulldowns 120- 8, 8
then Gym with Crystal to meet up with Mike
DB flat presses 4 sets 90- 8,8, 8, 8 .
Neutral grip short bar Pulldowns 130-12,12, then Triangle grip 130-10, 10
Barbell Declines with Chains and T Grip 2.0's worked from chains +45 to chains +75ps then 245-4, 265 -1 then drop sets to failure
HS wide pulldowns 2p+10 for 3 sets
fat bar incline presses 1pps the 1p+10ps x 3 sets
Machine Neutral press 1 set to failure
Cable Crossover High 4 sets 20, 16, 12, 10

Whey shake w/ Allmax Carbion
then home to Cod and Broccoli

charlievanriper
10-02-13, 2:41 pm
My status till further notice
Days on just another long day in the life of a Bodybuilder!!!!!!!!!!!!!!!!
Cardio Eating fish training resting and repeating all day Have a good

charlievanriper
10-03-13, 11:38 pm
My status till further notice
Days on just another long day in the life of a Bodybuilder!!!!!!!!!!!!!!!!
Cardio Eating fish training resting and repeating all day Have a good

charlievanriper
10-08-13, 5:12 pm
My status till further notice
Days on just another long day in the life of a Bodybuilder!!!!!!!!!!!!!!!!
Cardio Eating fish training resting and repeating all day Have a good

170 lbs 5 weeks from Peak week show is Nov 15th

charlievanriper
10-14-13, 1:16 pm
When you are willing to reach past your own personal desires and give to others in need then and only then will You have shown the Face of GOD This Following Pic is so True and this is the kind of Friendship I seek and am always trying to give because this type of person is rooted in Gods Love. Others play at games these type of people change lives and the World !!!!! https://www.facebook.com/photo.php?fbid=719174838110299&set=a.413370055357447.108060.413365942024525&type=1&theater

THE POOREST MAN IS NOT THE ONE WITHOUT A PENNY, THE POOREST MAN IS THE ONE WITHOUT A DREAM. CHASE YOUR DREAM!!!!!!!

I HAVE A DREAM THAT I'VE BEEN CHASING FOR 10 YRS
http://www.gofundme.com/4hsxtk

Well seems like I should let...Well seems like I should let you in on why I need help in this endeavor. I started this Prep with over a 1000 saved to cover expenses and do this Return to the NPC the right way, Then disaster struck Crystals Truck broke down (the Engine went south) this has cost me about 1100 to repair and that wiped out our savings completely. With no time to recover that lose and being unwilling to Quit (is that not the attitude we all preach "Never Give in, Never Give up, Never ever Quit" So with lots of thought and encouragement form some that have gone this route and others that said it was a good Idea, I swallowed my pride and asked for help. I have Posing trunks from my previous shows I can re use, so with that friends have come forward and are helping with Diet (catch up), Posing, Tanning these are huge expenses that are being given from amazing people with amazing hearts and a strong love of this Sport. These are gifts that one day will be repaid, in the meantime they are Deeply appreciated. Now with the funds that have been raised I now have the ability to renew my NPC card, pay show Entrance fee's, this will take up what you see. This is the reason for the need to reach this Goal I have posted. Currently though Supplies are running out. I am out of Whey Isolate which is an important factor in this Pre contest prep, Keeping fish in the freezer is getting harder and harder as the need for more fillets and more meals become important. If the Truck is not done in time I will need to rent a car to get to and from the venue. We are hoping to be able to raise enough for a room out in Mesa to avoid the long trips back and forth. So in a nutshell this is why I am coming to YOU and asking for your help, I have always said Quitting is not an Option and I hope YOU feel the same way.

This is what I do the night before my Birthday, What do YOU, I'll bet Party and Drink this is why I will beat YOU
last cardio session 45 minutes (I'll go for a walk in the cool night air and do body Squats Ab work and Push ups along the way till I am exhausted ) that should cook my body

charlievanriper
10-14-13, 1:19 pm
Good News came today my Brother in law is off the meds and better and has Gotten my Engine in the Truck (a few tweaks to go )and she will be running. So we have transportation to the show in Mesa now. Now I just need to come up with 1 night motel in Mesa so we dont have to drive back to North Phx after midnight after being on stage and wiped out

This news is eliminating a huge amount of stress, plus its easier to cover 50, or 60 for a Motel room than it is 100 plus for 3 days rental car

Hopefully or Hopeful

164. 0 this morning Hardening up 3 weeks 5 days out from the most important show of my life Redemption

Drinking 2 cups liquid Egg Whites and Ground Freaking Oatmeal getting ready to hit some Legs on my Freaking Birthday
Dedication YOU HAVE NO CLUE

charlievanriper
10-17-13, 2:09 pm
"GOD MADE US TO BE GREAT, TO LIVE UNBOUND AND I CHOOSE TO BE GREATER BETTER THAN YESTERDAY AND STRIVE TO BE EVEN GREATER TOMORROW, I CHOOSE TO TAKE MY DESTINY"

162.4 AND SHREDDING " YOU CANT TOUCH THIS "

LIGHTWEIGHT SHREDSVILLE A WALKING ANATOMY CHART and CHAMPION STATUS WITH ALLMAX NUTRITION!!!!!!!!!!!!!!!

charlievanriper
10-19-13, 1:29 pm
162.00 biches and coffee and egg whites Suck!!!!!!!!!!!!!!!!!!!!!!!

charlievanriper
10-20-13, 10:32 pm
Do to solid advice from my coaches I have decided to shut down my Facebook except for 15 minutes to check messages a day till after this SHOW !!!!!!!!!!!!!!!!!!!!!!!!

I have to do this for Time Management, My sanity, and my Goals, I feel Posing, focusing and training is priority at this time. Those of you that need to reach me have my number. I will be back but not till I present my utmost best on November 15th and 16th at Miles-Kim Nuessle Western Regional NPC Bodybuilding show. My Training and Posing is taking another notch forward and I will be focusing weight training at my home studio. I may have some great news soon so I will post when I know more, but till then I will be offline and only in contact with those in my Training & advice Circle

Peace till we see and talk to each other again !!!!

you can leave messages and they will be answered as I can. GOD BLESS

charlievanriper
10-25-13, 12:15 am
Do to solid advice from my coaches I have decided to shut down my Facebook except for 15 minutes to check messages a day till after this SHOW !!!!!!!!!!!!!!!!!!!!!!!!

I have to do this for Time Management, My sanity, and my Goals, I feel Posing, focusing and training is priority at this time. Those of you that need to reach me have my number. I will be back but not till I present my utmost best on November 15th and 16th at Miles-Kim Nuessle Western Regional NPC Bodybuilding show. My Training and Posing is taking another notch forward and I will be focusing weight training at my home studio. I may have some great news soon so I will post when I know more, but till then I will be offline and only in contact with those in my Training & advice Circle

Peace till we see and talk to each other again !!!!

you can leave messages and they will be answered as I can. GOD BLESS

Low Triangle Cable rows HR slow with holds ss w/ Wide grip Unsupported T bar rows and Hyperextensions
30psx25 // 120x15 // Bdywtx20 - 40psx20 // 155x10 // 15 //
- 50psx15 // 165x8 // 15 // - 60x13 // 165x8 // 15
Triangle High Cable Pull downs angled Back SS w/ Captains Chair leg raises and Pulldowns Straight overhead w/ Captains Chair leg raises
Angled 40psx15 slow // 25 // Straight 40x16 slow // 20 // Angled 40psx13 slow // 20 // Straight 40x12 slow // angled 40psx12 slow // 20 // Straight 40x10 slow // 16
2 sets each to fail Wide Grip Pulldowns Angled front, Straight down and DB rows and Bench Knee ins in between -
Angled 30x20r // DB Rows 55x8 // Straight 30x20r // 25 // Angled 40x15r // db Rows 55x8 // added 2.5 per leg x 20 // Straight 40x13r

Dinner tonight is a change of pace Barramundi (same or lower sodium as Tilapia, higher Protein, only 4 gr fat (good fat)
Steamed in the oven in foil with asparagus and lemon and Pepper
I have another 60 to 70 minutes before bed on the Elliptical and the day is in the books.
Good Night
http://www.thebetterfish.com/the-healthy-fish/barramundi-fun-facts

And This is what I did this morning at Metroflex Gym-Phoenix I was Running late so it was BK first Cardio second.
1 cup egg whites, 1 /4 cup ground Oats in Coffee then 45 later, 80 minutes Cardio - 35 min stepmill, 25 minutes Treadmill hill, 20 minutes Step mill (man I was soaked from head to toe all low intensity walking. over 600 cals burned. Home to 20 minutes Posing practice and tilapia

then Coffee and a scoop chocolate Whey getting ready for Tilapia, ect ect just wanted to post progress. Going to be working hard today just flexing legs and more posing holds. Talk to everyone tomorrow

charlievanriper
10-26-13, 2:12 pm
Conditioning training and Posing Instruction has Every muscle in my body (including those I did not know existed until today ) screaming for mercy !!!!!
I say there is none only more hard work Continuing on Monday morning before the world awakens and a Bright exciting Future coming our way !!!!!!!!!
On another note Yippie Coach says I get to have Malt O'Meal (sugarless but hey its still Malt O'Meal ) — feeling excited.

charlievanriper
10-28-13, 12:45 pm
One focus, one goal, one outcome. Nothing less
Made it thru my first Full conditioning and Training Day, Nap time then 2 more hrs at least of Isometric Posing and Practice, then Back at it again tomorrow at 530 am. I am excited, thrilled and Honored to be able to train with and be a Part Of TIN NATION !!!

"It has taken me many long roads to finally come to the realization I control everything and all Emotions, How I feel, what Road I take and whether or not I fulfil my Destiny. You choose your mood and Your path when you wake" Be Super Be Great be Loved, Be a Champion" !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

charlievanriper
10-28-13, 8:47 pm
One focus, one goal, one outcome. Nothing less
Made it thru my first Full conditioning and Training Day, Nap time then 2 more hrs at least of Isometric Posing and Practice, then Back at it again tomorrow at 530 am. I am excited, thrilled and Honored to be able to train with and be a Part Of TIN NATION !!!

"It has taken me many long roads to finally come to the realization I control everything and all Emotions, How I feel, what Road I take and whether or not I fulfil my Destiny. You choose your mood and Your path when you wake" Be Super Be Great be Loved, Be a Champion" !!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

terrible pic but all I can get from my coach (he doesnt want pics posted yet) Posing practice sunday - dont think I have much BF left lol, Heading toward 154 and Lightweight

http://i44.tinypic.com/2yvj42d.jpg

charlievanriper
10-29-13, 12:59 pm
Just an Announcement: I am closing the Go-fund-me acct as it seems to have Run its course and there are a lot of fee's involved. I am still open and Hopeful for some Support donations if anyone chooses to use Paypal or snail mail I will provide my address and / or email. Many Thx to those family members that helped as they could as this is an Expensive Sport, but believe me it will all pay off in the end.
Most everything has been covered as of today but some minor things that I may be able to handle. Had a few people that were going to help but not sure what the situation is, even if the help doesnt come I will make it happen Support or no Support. Struggle builds Character.
I am a
SURVIVOR AND A GLADIATOR I WILL MAKE THIS HAPPEN, I HAVE TO MAKE THIS HAPPEN.

Well Vary little time for Internet today but a quick update and what I am doing Made it thru another hard Conditioning Session, Tightening harder and Harder day by day, This morning Walking lunges and Ab circuits then Hard Posing for another hr. Its in the Conditioning my friends. All day today its a strong focus on Isometric squeezes and Concentrating on being able to Flex the legs hard. I have to acquire the ability to focus Flex and show my Quads — feeling determined.

charlievanriper
10-30-13, 12:39 pm
OKAY i HAVE TO SAY FUN STUFF IS OVER, All the motivational self talk and fun training I did before all the "I can hang with the young guys talk Its Done. This is serious Hardcore Training, My body and Mind is being taken to heights and places I did not know existed. This my Friends Is REAL, THIS IS PAIN and the results will do the talk when its over. No more time for anything but Focus and Mental control as this and the constant support and push of my TEAM is the only thing that will get me thru.
Made it thru another hard Conditioning Session, Tightening harder and Harder day by day, This morning High intensity Leg Circuits to failure, I'm not keeping up with the Team but I am hanging in and Have not quit. Coach to me beyond any pre set limits I thought I had this morning "My Legs were done, and really thats all I can say"

"NEVER QUIT, NEVER SURRENDER, 200% EFFORT TO A SINGLE MINDED GOAL

egg whites and 2 slices of Bacon, then a nap
then some more Posing (learning some new presentation moves so its practice practice then next up a of two highlights of the day
Malt O'Meal — feeling determined.

charlievanriper
11-01-13, 2:00 pm
Well here I am resting, after our 530 session some good talk with my Coach and team member Cara. Thought I would see whats going on in the world for a few minutes
Training Intensity levels are staying high right now, Energy levels right now are close to "the Crash" we think any day now. Focus comes and goes, This is Work people not fun, not a Hobby, Its hard work. I believe at this point I am as Hard and Lean as I have ever been before. There is no Stopping a Freight Train barrelling down the tracks and friends " MY PASSION AND DESIRE TO WIN HAS CREATED THE FREIGHT TRAIN, I WILL NOT STOP UNTIL DESTINY IS FULFILLED"

NO RETREAT, NO SURRENDER. PAIN IS A NECESSITY TO CHANGE"

charlievanriper
11-02-13, 2:35 pm
Well Full body session today was killer, Got to circuit with the prowler ha ha the old man was pushing some weight down the parking lot this morning!!!!
Anyway Sunday we pull all Supplements, Everything including Mult vitamins, Stevia, If it is not Tilapia and Asparagus or Pure Water it dont go in the Bod. 6 days of training left, 55 yrs old and I am shredding down to the bone, never been this lean or low BF ever before

charlievanriper
11-04-13, 12:54 pm
Good Morning Tinn-Man, Physiques Gym Team, My Facebook friends and Family and Bodybuilding.com
7 days ago my body jumped back up to 169 hard but the weight went up, then the last 2 days I dropped to 167, then 166. about 1am this morning my body said enough was enough and this morning I woke to 162.7, I have veins on my Veins showing and I;m not done. The Goal is 154 amazing I can still think My mind is here but my body is a Walking Zombie.

Its time to Train no time for triviality only Time to focus on Nov 15th and 16th , Winners are created in Fire, get up, Get busy be a Champion!!!!!!


See everyone November 17th Peace the Old Guy is out !!!!!!

charlievanriper
11-07-13, 11:38 am
162.4 today 72.6 % water hydration - 29.8 inch waist. Tightening up rock hard and still have 8 to 10 lbs of water to drop :)
adding in Lightweight open. Coach says I am now Vary competitive and should do well in both Open and Sr Masters

Decisions have been made, first The okay was given to Do the Lightweight Open as well as Sr Masters, Second music that was chosen has been changed, its to or so not me. Looking at maybe Bobby Brown My prerogative, fun upbeat and perfect for my routine

charlievanriper
11-08-13, 1:25 pm
Today i am killing it 6 days from weigh in. Depleted to bare minimum "zero supplementation and i mean zero" 60 grams of carbs a day period, less than 20 grams of fat each day,

500 rep workout

shoulder 20 lbs db's
4 sets 25 reps -slow with holds - db lateral then decline flys then db front then 30 degree incline flys
chest
4 sets db 25 lbs - slow with holds - decline press - db rears - 30 degree incline press - 35 lb plate shrugs
back
4 sets go until i've hit 25 reps each - wide grip pull ups - wide t-bar - hyperextension's - 35 lbs db rows
shoulder 20 lbs db's
4 sets 25 reps slow - db lateral then 45 degree incline flys then db front then then 45 degree incline press
chest
4 sets db 25 lbs - slow -db flat press - db rows - db flat press - triangle grip cable pulldown's

truly pain never felt so amazing, conditioning work is the best

getcha some !!!!!!!! I have no bodyfat left

charlievanriper
11-12-13, 10:42 am
2 days till weigh ins and I'm now 159, going 1 gallon spring water to shred the rest of my water weight and step onstage at 154 shredded to the MAX 55 yrs old and YOU will never touch this

Excited to be this tight and lean and No longer care whether YOU like me or not.

"NEVER QUIT, NEVER SURRENDER, 200% EFFORT TO A SINGLE MINDED GOAL

charlievanriper
11-13-13, 6:39 pm
2 days till Stage and I'm now 157, going 64 oz spring water to shred the rest of my water weight and step onstage at 154 55 yrs old, Haters always gonna Hate but I'll just throw it back at YOU as you will not beat me where it counts onstage.

Excited to be this tight and lean and No longer care whether YOU like me or not.
http://i39.tinypic.com/2wd7uab.jpg

http://i40.tinypic.com/r8htnl.jpg

charlievanriper
11-14-13, 5:15 pm
2 days till Stage and I'm now 157, going 64 oz spring water to shred the rest of my water weight and step onstage at 154 55 yrs old, Haters always gonna Hate but I'll just throw it back at YOU as you will not beat me where it counts onstage.

Excited to be this tight and lean and No longer care whether YOU like me or not.
http://i39.tinypic.com/2wd7uab.jpg

http://i40.tinypic.com/r8htnl.jpg

Made it Bitches, and all YOU freaking Judgemental ass wipe Haters. 154 Goal accomplished see YOU on a National Stage in 2015 and I will Beat YOU on that stage.

I am so freaking Happy YOU pissant Judgemental Haters dont like me or see any potential in me because that just means it will be A SWEETER
VICTORY When I beat YOU!!!!!!!!!!!!!!!!!!

charlievanriper
11-17-13, 10:10 pm
here ya go bitches and haters get you some this old guy aint washed up or done
4th over 50 and, 5th lightweight open I am thrilled this was the last major NPC show of the yr and the biggest of the yr so all the top boys showed and I held my own against the best YOUNG AND OLD of Arizona

pics and vids on facebook

charlievanriper
11-18-13, 9:52 am
here ya go bitches and haters get you some this old guy aint washed up or done
4th over 50 and, 5th lightweight open I am thrilled this was the last major NPC show of the yr and the biggest of the yr so all the top boys showed and I held my own against the best YOUNG AND OLD of Arizona

pics and vids on facebook
https://www.facebook.com/charlievanriper/media_set?set=a.10201082843809340.1073741831.11158 57588&type=1

http://i42.tinypic.com/154ejp4.jpg

spartan300
12-31-15, 1:11 am
How about an update buddy. Hows your training going? What animal supplements do you recommend for a fellow fossil?

Pale Rider
12-31-15, 8:20 pm
Happy new year