Promera Sports Presents The Brothers In Iron Charlie Van Riper & John Butz

[charlievanriper]

DAY 3 OF THE WEEK – Tuesday 02/23/2016
TRAINING, DIET AND JOURNAL for our ‘PROMERA SPORTS’ LOG
@ BODYBUILDING.COM

Woke this morning 430 am to a glass of water with fresh lemon, Amino Acid caps. Made Crystal her meals for the day and some herbal tea to sip while
Getting in some article reading...

Now 6 am its time for a morning session of stretching and Cardio, so 200 mg Caffeine, morning fish oil, my Collegen based joint formula and I am off to DO WORK

[Artemis00]

Damn, impressive job with the rings. I gave them a try last week and got in 4 or 5 max. They really felt different but definitely liked them.

[Squid24]

WG Pull-ups
BW+20x10
BW+20x10
BW+20x10
BW+20x10
BW+20x10

Ring Dips
BW+20x10
BW+20x10
BW+20x10
BW+20x10
BW+20x10

Press
45x5
50x5
60x3
70x3
80x3
90x7

Very impressive on the Rings John.....Ha, I just noticed that everyone said that...lol....ok..I am slow today

Great work

[charlievanriper]

Time to ramp it up.....
Session 1 – morning stretching , beginning Yoga, Cardio Training
10 minutes approx- spine flex, spinal twists, shoulder shrugs, neck rolls, leg stretch, spread stretch
Then yoga poses - with bridge pose (backward bending),
downward dog (spinal tension relief)
tree pose (balance)
Bike time - 20 minutes followed by

Circuit 1- FW- 85xlbx40yards out left DB's
- 25lbsx40yards return with Overhead FW
Sand filled pipe walking lungesx40 yards out, return 85lbxlb FW

Circuit 2 repeat circuit 1

Then 15 minutes bike time

Finished with legs on the wall (to open & stretch the pelvis ( and a standing reach to the sky (focusing each arm then both, mentally see and feel each separate shoulder) then lean back and forward to deload the spine.

DAY 3 OF THE WEEK – Tuesday 02/23/2016
TRAINING, DIET AND JOURNAL for our ‘PROMERA SPORTS’ LOG
@ BODYBUILDING.COM

Woke this morning 430 am to a glass of water with fresh lemon, Amino Acid caps. Made Crystal her meals for the day and some herbal tea to sip while
Getting in some article reading...

Now 6 am its time for a morning session of stretching and Cardio, so 200 mg Caffeine, morning fish oil, my Collegen based joint formula and I am off to DO WORK

[lonniej]

HERE'S AN EXTRACT FROM A GOOD ARTICLE BY
Christian Thibaudeau | 02/19/16 "I REALLY LIKE HIS CONCEPTS"

Tip: Drop the Garbage Sets and Train Smarter
Is half your workout worthless? Here's how to spot the garbage, plus a better training plan for muscle gains.

I see people doing this type of chest workout: Concept applies to all muscle groupings..

3 sets of bench press
3 sets of flat dumbbell press
3 sets of Smith machine bench press
3 sets of machine flat press

The problem? It's all the same thing! Well, almost. But you are working essentially the same muscle groups using the same angle and pattern. It's redundant.

Not only that, 6 of your 12 sets use inferior exercises. Those 6 sets are what I call "garbage sets." You'd be much better off selecting exercises working different angles or portions of the movement instead of redundant exercises. Here's a better plan that avoids this common mistake.

for the rest of the article and Programming Ideas check out the article here
https://www.t-nation.com/training/ti...-train-smarter

Thanks..Good info!

Time to ramp it up.....
Session 1 – morning stretching , beginning Yoga, Cardio Training
10 minutes approx- spine flex, spinal twists, shoulder shrugs, neck rolls, leg stretch, spread stretch
Then yoga poses - with bridge pose (backward bending),
downward dog (spinal tension relief)
tree pose (balance)
Bike time - 20 minutes followed by

Circuit 1- FW- 85xlbx40yards out left DB's
- 25lbsx40yards return with Overhead FW
Sand filled pipe walking lungesx40 yards out, return 85lbxlb FW

Circuit 2 repeat circuit 1

Then 15 minutes bike time

Finished with legs on the wall (to open & stretch the pelvis ( and a standing reach to the sky (focusing each arm then both, mentally see and feel each separate shoulder) then lean back and forward to deload the spine.

Nice session!

[JohnButz]

sub'd

Great to have you here!

HERE'S AN EXTRACT FROM A GOOD ARTICLE BY
Christian Thibaudeau | 02/19/16 "I REALLY LIKE HIS CONCEPTS"

Tip: Drop the Garbage Sets and Train Smarter
Is half your workout worthless? Here's how to spot the garbage, plus a better training plan for muscle gains.

I see people doing this type of chest workout: Concept applies to all muscle groupings..

3 sets of bench press
3 sets of flat dumbbell press
3 sets of Smith machine bench press
3 sets of machine flat press

The problem? It's all the same thing! Well, almost. But you are working essentially the same muscle groups using the same angle and pattern. It's redundant.

Not only that, 6 of your 12 sets use inferior exercises. Those 6 sets are what I call "garbage sets." You'd be much better off selecting exercises working different angles or portions of the movement instead of redundant exercises. Here's a better plan that avoids this common mistake.

for the rest of the article and Programming Ideas check out the article here
https://www.t-nation.com/training/ti...-train-smarter

Christian has some really cool ideas that are very effective!

Those are some impressive ring dips John

Thanks Carl!

What a duo! And more Con-Cret for John to do more ring dips...in late but still in.

Thanks Laura!

DAY 3 OF THE WEEK – Tuesday 02/23/2016
TRAINING, DIET AND JOURNAL for our ‘PROMERA SPORTS’ LOG
@ BODYBUILDING.COM

Woke this morning 430 am to a glass of water with fresh lemon, Amino Acid caps. Made Crystal her meals for the day and some herbal tea to sip while
Getting in some article reading...

Now 6 am its time for a morning session of stretching and Cardio, so 200 mg Caffeine, morning fish oil, my Collegen based joint formula and I am off to DO WORK

Have a great session Charlie!

Damn, impressive job with the rings. I gave them a try last week and got in 4 or 5 max. They really felt different but definitely liked them.

Thanks Arty!

Very impressive on the Rings John.....Ha, I just noticed that everyone said that...lol....ok..I am slow today

Great work

Thanks Squid!

Time to ramp it up.....
Session 1 – morning stretching , beginning Yoga, Cardio Training
10 minutes approx- spine flex, spinal twists, shoulder shrugs, neck rolls, leg stretch, spread stretch
Then yoga poses - with bridge pose (backward bending),
downward dog (spinal tension relief)
tree pose (balance)
Bike time - 20 minutes followed by

Circuit 1- FW- 85xlbx40yards out left DB's
- 25lbsx40yards return with Overhead FW
Sand filled pipe walking lungesx40 yards out, return 85lbxlb FW

Circuit 2 repeat circuit 1

Then 15 minutes bike time

Finished with legs on the wall (to open & stretch the pelvis ( and a standing reach to the sky (focusing each arm then both, mentally see and feel each separate shoulder) then lean back and forward to deload the spine.

Very cool that you are adding the Yoga work. A couple years back I delved into some basic gymnastic training and it did wonders for my flexibility and relative strength.

[JohnButz]

Running 2 miles

[charlievanriper]

Thx John good stuff from you as well
Thx Lonnie, just another day in the life that I live.. Most forget Ive been doing this seriously with a focus on winning competitions since 1995, ( I beleive I now have 9 or 10 showsunder my belt and all but 1 were top 5 placing) when I first got Certified as a Trainer and since 1976 for fun entertainment and to get girls attention lol (that last part was just till I got married lol )

Thursday the morning goal is 90lb FW (I believe the most effective weight for mass and strength is 60% of bodyweight which for me is 105 per Arm and thats my target ..(getting close) Along with the lighter asst'd variations for stamina endurance and fat burning
Constant movement (as much as possible is the target during these movements (rest between sets defeats the purpose)

[JohnButz]

Thx John good stuff from you as well
Thx Lonnie, just another day in the life that I live.. Most forget Ive been doing this seriously with a focus on winning competitions since 1995, ( I beleive I now have 9 or 10 showsunder my belt and all but 1 were top 5 placing) when I first got Certified as a Trainer and since 1976 for fun entertainment and to get girls attention lol (that last part was just till I got married lol )

Thursday the morning goal is 90lb FW (I believe the most effective weight for mass and strength is 60% of bodyweight which for me is 195 per Arm and thats my target .. Along with the lighter asst'd variations for stamina endurance and fat burning
Constant movement (as much as possible is the target during these movements (rest between sets defeats the purpose)

You are moving on up with those farmers Charlie! Great job!

[charlievanriper]

Time to ramp it up.....
Session 1 – morning stretching , beginning Yoga, Cardio Training
10 minutes approx- spine flex, spinal twists, shoulder shrugs, neck rolls, leg stretch, spread stretch
Then yoga poses - with bridge pose (backward bending),
downward dog (spinal tension relief)
tree pose (balance)
Bike time - 20 minutes followed by

Circuit 1- FW- 85xlbx40yards out left DB's
- 25lbsx40yards return with Overhead FW
Sand filled pipe walking lungesx40 yards out, return 85lbxlb FW

Circuit 2 repeat circuit 1

Then 15 minutes bike time

Finished with legs on the wall (to open & stretch the pelvis ( and a standing reach to the sky (focusing each arm then both, mentally see and feel each separate shoulder) then lean back and forward to deload the spine.

10:30 am meal 1 - All Organic egs and Avacado over kale, cabbage, white potatoes, red onions, jalapenos, tomatoes, red bells and today I. Added 2 oz chicken

[vanessa40]

DAY 3 OF THE WEEK – Tuesday 02/23/2016
TRAINING, DIET AND JOURNAL for our ‘PROMERA SPORTS’ LOG
@ BODYBUILDING.COM

Woke this morning 430 am to a glass of water with fresh lemon, Amino Acid caps. Made Crystal her meals for the day and some herbal tea to sip while
Getting in some article reading...

Now 6 am its time for a morning session of stretching and Cardio, so 200 mg Caffeine, morning fish oil, my Collegen based joint formula and I am off to DO WORK

I have water and lemon every morning too.. Love your food pics

Running 2 miles

Great job on the run

[MsStrider]

I'm subscribing to your log. I'm a logging newbie...looks like I can learn a lot from you two! You are off and running, and the product isn't even here yet...ha!! I can see Laura and I already have some catching up to do!!!

[wishiwasdivin]

Time to ramp it up.....
Session 1 – morning stretching , beginning Yoga, Cardio Training
10 minutes approx- spine flex, spinal twists, shoulder shrugs, neck rolls, leg stretch, spread stretch
Then yoga poses - with bridge pose (backward bending),
downward dog (spinal tension relief)
tree pose (balance)
Bike time - 20 minutes followed by

Circuit 1- FW- 85xlbx40yards out left DB's
- 25lbsx40yards return with Overhead FW
Sand filled pipe walking lungesx40 yards out, return 85lbxlb FW

Circuit 2 repeat circuit 1

Then 15 minutes bike time

Finished with legs on the wall (to open & stretch the pelvis ( and a standing reach to the sky (focusing each arm then both, mentally see and feel each separate shoulder) then lean back and forward to deload the spine.

Great looking work charlie

[charlievanriper]

Great looking work charlie

Thx Carl, Congrats on the new PR numbers. I will stop[ in tonight


Next up 2 Pm -- Apples and Cashew Butter then it will be time for Session 2

I got in a BCAA's drink
Well left shoulder is a little sore from Farmers walks this morning so I have been Icing it and Kicking up the fish oil, hopefully it will not interfere with my planned Squat session

Now time for Squats to the Death lol

[charlievanriper]

Thx Carl, Congrats on the new PR numbers. I will stop[ in tonight


Next up 2 Pm -- Apples and Cashew Butter then it will be time for Session 2

I got in a BCAA's drink
Well left shoulder is a little sore from Farmers walks this morning so I have been Icing it and Kicking up the fish oil, hopefully it will not interfere with my planned Squat session

Now time for Squats to the Death lol

DAY 3 OF THE WEEK – Tuesday 02/23/2016
TRAINING, DIET AND JOURNAL for our ‘PROMERA SPORTS’ LOG
@ BODYBUILDING.COM

SESSION 2 - AFTERNOON

Today was just Squats and Leg Presses
starting with 2 sets 15 and 10 jump squats to get warmed up
Squats alt with Seated Calf Raises
Squats -bar plus 10psx20, Seated Calf Raises -75x20 rest of the sets weight was irrelevant as it was just to keep blood moving and provide a small rest between squat sets. Squat goal today was to do 10 rep sets to 65% of max
Squat -75 x 10 Seated Calf Raises
Squat -95 x 10 Seated Calf Raises
Squat -115x10, Seated Calf Raises
Squat -125x10, Seated Calf Raises
Squat -135x10, Seated Calf Raises
Squat -145x10, Seated Calf Raises
Squat -155x10, Seated Calf Raises
Squat -165x6, Seated Calf Raises
Squat -175x2, Seated Calf Raises
Squat -175x2, Seated Calf Raises
70 Degree semi verticle Leg Presses - 255x20, 305x17, 325x12, 345x10
then finalized my Session with a final hard
Squat -185x2

Then worked MY BETTER HALF Crystal Henry Van Riper thru her Sumo Deadlifts and Farmers walks

Deadlifts 10Rx75, 8rx95, 6rx105, 6rx105, 8rx105
then added in farmers walks 15 lbs per arm 42 yrds out and back then back to Deadlifts 115x4
repeat Farmers walks
Deadlifts 130x3,
repeat Farmers walks

Time for food

Think I need to edit, people seem to mistake the Squats for Calves

[thehobbes]

Hey guys, awesome work in here, subb'd! I see yoga AND running in here, gettin' wild and crazy already. I'm obsessive with stretching in general but really need to get some yoga going, srs, probably one of the healthiest things you can do to promote good form and injury prevention.

[lonniej]

Great workout Charlie..You got serious with those calf raises!

[kconnell]

Thanks everyone!

I tried to multi-quote respond but for some odd reason it wouldn't let me post. (something about too many images/icons.)

Well I can't seem to on mobile either.

[charlievanriper]

Great workout Charlie..You got serious with those calf raises!

I feel the 104 Squat Reps more, think that's the serious. The calfs were just an easy filler


Post w/o dinner half white potato, kale, tomatoes, jalapenos, red onion, topped with a southwest flavored Good Earth veggie patty
Not bad either -

[swooshie]

WG Pull-ups
BW+20x10
BW+20x10
BW+20x10
BW+20x10
BW+20x10

Ring Dips
BW+20x10
BW+20x10
BW+20x10
BW+20x10
BW+20x10

Press
45x5
50x5
60x3
70x3
80x3
90x7

Hey John! I don't believe I've ever seen anyone do Ring Dips. I guess my gym would need rings ... huh

You were probably fried after that workout!

DAY 3 OF THE WEEK – Tuesday 02/23/2016
TRAINING, DIET AND JOURNAL for our ‘PROMERA SPORTS’ LOG
@ BODYBUILDING.COM

SESSION 2 - AFTERNOON

Today was just Squats and Leg Presses
starting with 2 sets 15 and 10 jump squats to get warmed up
Squats alt with Seated Calf Raises
Squats -bar plus 10psx20, Seated Calf Raises -75x20 rest of the sets weight was irrelevant as it was just to keep blood moving and provide a small rest between squat sets. Squat goal today was to do 10 rep sets to 65% of max
75 x 10 Seated Calf Raises
95 x 10 Seated Calf Raises
115x10, Seated Calf Raises
125x10, Seated Calf Raises
135x10, Seated Calf Raises
145x10, Seated Calf Raises
155x10, Seated Calf Raises
165x6, Seated Calf Raises
175x2, Seated Calf Raises
175x2, Seated Calf Raises
70 Degree semi verticle Leg Presses - 255x20, 305x17, 325x12, 345x10
then finalized my Session with a final hard 185x2

Then worked MY BETTER HALF Crystal Henry Van Riper thru her Sumo Deadlifts and Farmers walks

Deadlifts 10Rx75, 8rx95, 6rx105, 6rx105, 8rx105
then added in farmers walks 15 lbs per arm 42 yrds out and back then back to Deadlifts 115x4
repeat Farmers walks
Deadlifts 130x3,
repeat Farmers walks

Time for food

Hey Farmers Walks!!!!!

Workouts, food, and farmers walks look amazing, as always!

[charlievanriper]

DAY 4 OF THE WEEK – Wednesday
02/24/2016
TRAINING, DIET AND JOURNAL for our ‘PROMERA SPORTS’ LOG 
@ BODYBUILDING.COM 

SESSION 1 - Morning

Woke this morning pretty sore but feeling good to get back to my normal pushing hard.
Lemon water, Amino Acid capsules 35 minutes on bike (slow and Easy just 9 miles Today )
Now relaxing with a cup herbal Tea..

[Squid24]

DAY 3 OF THE WEEK – Tuesday 02/23/2016
TRAINING, DIET AND JOURNAL for our ‘PROMERA SPORTS’ LOG
@ BODYBUILDING.COM

SESSION 2 - AFTERNOON

Today was just Squats and Leg Presses
starting with 2 sets 15 and 10 jump squats to get warmed up
Squats alt with Seated Calf Raises
Squats -bar plus 10psx20, Seated Calf Raises -75x20 rest of the sets weight was irrelevant as it was just to keep blood moving and provide a small rest between squat sets. Squat goal today was to do 10 rep sets to 65% of max
75 x 10 Seated Calf Raises
95 x 10 Seated Calf Raises
115x10, Seated Calf Raises
125x10, Seated Calf Raises
135x10, Seated Calf Raises
145x10, Seated Calf Raises
155x10, Seated Calf Raises
165x6, Seated Calf Raises
175x2, Seated Calf Raises
175x2, Seated Calf Raises
70 Degree semi verticle Leg Presses - 255x20, 305x17, 325x12, 345x10
then finalized my Session with a final hard 185x2

Then worked MY BETTER HALF Crystal Henry Van Riper thru her Sumo Deadlifts and Farmers walks

Deadlifts 10Rx75, 8rx95, 6rx105, 6rx105, 8rx105
then added in farmers walks 15 lbs per arm 42 yrds out and back then back to Deadlifts 115x4
repeat Farmers walks
Deadlifts 130x3,
repeat Farmers walks

Time for food

Holy Shiatsu, are your calves still there?

Awesome Job yesterday Charlie!!

[lonniej]

Just nine miles Charlie??!

[charlievanriper]

DAY 4 OF THE WEEK – Wednesday
02/24/2016
TRAINING, DIET AND JOURNAL for our ‘PROMERA SPORTS’ LOG 
@ BODYBUILDING.COM 

SESSION 1 - Morning

Woke this morning pretty sore but feeling good to get back to my normal pushing hard.
Lemon water, Amino Acid capsules 35 minutes on bike (slow and Easy just 9 miles Today )
Now relaxing with a cup herbal Tea..

11:30 am meal 1- Eggs 0cer sauteed Cabbage, white potatoes, red onions, jalapenos, red bells, Corn, tomatoes, romaine hearts, Avacados and salsa



Thx Squid, Not to sore or tender but my Arse Holy crap
(glutes) and Hams are sore sore today.. I don't usually do High volume Squats heavy or lighter

Thx Lonnie yes could have sped up and got way more mileage, but cardio for me is not about getting lean but stiumulating New Neuro Pathways and supporting Hormonal and Muscle growth. Higher speed and volume would cost some Muscle loss and that's not in the plan at this time..
Slow and Steady is the plan after hard leg days anyway

by thye way unless I've mislead I only did 10 sets of 20 @ 75 lbs on calves, Each of The first numbers are for Squats

Obviously the SQUAT session was easy, and that's cool I know most all of you could run that session and walk away easy but it was about building a solid base and slowly growing since 165 is 65% of my 1 RM, I got 6. Now next week the goal is 6 for 175 then every week is about gaining a 10% increase in Squats..

104 total Reps burned my legs and My Glutes into the Ground... I normally don't do 100 Rep SQUAT sessions Especially Supplement FREE

[vanessa40]

Great workout and your meals always look so yummy..What kind of tea do you drink..I am a big tea drinker..Egyptian Licorice is my favorite...

[charlievanriper]

Great workout and your meals always look so yummy..What kind of tea do you drink..I am a big tea drinker..Egyptian Licorice is my favorite...

I do a mix Today was one from STASH Salted Carmel Matte (a blend of Black teas) with a bag of Green tea and Moringa pinch Raw Honey. The only difference from this is I also have a Green tea based Irish bk blend, and in that I don't add the extra Green tea.

before bed I do Tulsi Sleep with Peppermint & Ginger and Tumuric

[charlievanriper]

SESSION 2 - AFTERNOON TRAINING

DAY 4 OF THE WEEK – Wednesday
02/24/2016
TRAINING, DIET AND JOURNAL for our ‘PROMERA SPORTS’ LOG
@ BODYBUILDING.COM

3 Pm -- Apples and Cashew Butter then it will be time for Weights in CHARLIE'S IRON DEN in the Desert....

Today is upper body but unsure of what or to what extent as Traps & Delts are tight and sore ( better today but still a little sore)

A BCAA drink heavy with Leucine to prep

Major frustration and maybe a little disappointment muddling my thoughts and feelings today.. Mood & Emotions have Just really been hard on me lately..
People can sometimes be a disappointment at times, especially to those...... I just cant seem to be able to find the right words so Never mind



I REFUSE TO BE DEFEATED BY THINGS I CAN CONROL & PEOPLE THAT JUST DONT MATTER ........................



I'M GONNA LIFT

[fittofattofit]

@ John ... it's great that you've been able to keep up with the training while you've started the new job. I know that you're always motivated to get some training in but starting a new job is always a big stress. I liked your summary of the previous Con-Cret log and you're great proof of the ability to stay shredded, look good and stay fit while most of us make excuses as we get older. Very cool gift of the rings to Charlie

@ Charlie ... you've got plenty of strength and are looking great, so more proof that age is less a barrier than your mental attitude. That was a killer leg workout above and would have been a massive HIIT session as well. I'm impressed that you're a vegetarian ... most of the meals that you've posted are very appetising and interesting. (I'm a confirmed meat eater but I have a vegetarian daughter)

[lonniej]

Chin up Charlie..It's all good!

Love your antidepressant!!

[thehobbes]

I do a mix Today was one from STASH Salted Carmel Matte (a blend of Black teas) with a bag of Green tea and Moringa pinch Raw Honey. The only difference from this is I also have a Green tea based Irish bk blend, and in that I don't add the extra Green tea.

before bed I do Tulsi Sleep with Peppermint & Ginger and Tumuric

Nice, I'm a big tea fan as well. Drink black decaf tea daily, delicious.

Major frustration and maybe a little disappointment muddling my thoughts and feelings today.. Mood & Emotions have Just really been hard on me lately..
People can sometimes be a disappointment at times, especially to those...... I just cant seem to be able to find the right words so Never mind

Sorry to hear that, I hope you have a better day tomorrow.