Hit 63 yrs old strong jacked & still natty

[Woody-5]

crushing #s!

Phenomenal work on the Deads! slamming 300+ for singles right up to a new PR! excellent repouts on the way back down too

Loving that 2 plate bench work. Hoping to be back there in another month or so myself.

hope the weekend was a good one my man!

[charlievanriper]

crushing #s!

Phenomenal work on the Deads! slamming 300+ for singles right up to a new PR! excellent repouts on the way back down too

Loving that 2 plate bench work. Hoping to be back there in another month or so myself.

hope the weekend was a good one my man!

Thank you Woody, that 335 felt awesome bro, thinking bigger numbers and Knew Goals after that one

Weekend was good actually did Weighted carries with knew weight on Saturday but I think I may have pulled or tweaked something up in the middle back, doesnt seem bad but gonna give it a few rest days. Later today I will try with some lighter weight 205 and work up to see if that is okay.

heres the Set 3 of those farmers walks with 105 lbs per Arm

DAY 1 -WEEK OF 11/15 - Saturdays Weighted Carries (Farmers walks)

Today I wanted to try out the weight increase so

Set 1-105lbs per Arm 56% of bodyweight x 40 meters

Set 2-105lbs per Arm 56% of bodyweight x 40 meters
(felt a pinch in Center back so cutting distance)

Set 3- 105lbs per Arm 56% of bodyweight x 30 meters



Not a bad morning - 110 total meters with 210 total lbs
GOAL IS 115lbs per Arm (230 total lbs)

[charlievanriper]

DAY 2 Tuesday- 11/16 -



Deadlifts/Squats/ Weighted Carries +
Weighted Carries will be limited to 3 Sets or less depending on back issues.. ...
So far
DEADLIFTS- Set 1- 235x2 - (added 10ps then continued) - 255x4 filmed immediately after the 235x2



Set 2- 260x6
Set 3 - 260x8 filmed



Set 4 - 270x6
Set 5 - 285x5 filmed



PULLUPS- Set 1- bodywtx4
Set 2 --bodywtx4
Set 3 - bodywtx4
Set 4 - bodywtx4
Set 5 - bodywtx3

CHAINED BOX SQUATS- Set 1 -225x6
Set 2 -225x6 filmed



Set 3 -225x6
Set 4 -225x5
Set 5 -225x5

WEIGHTED CARRIES - (change up- out is 1st back is a 2nd set) Set 1 - 105x30 meters out then
Set 2 - 105x30 meters back
Set 3 - 105x30 meters out filmed



Set 4 - 105x30 meters back



Set 5- 105x30 meters out
Set 6- 105x30 meters back

BARBELL ROWS - 135x10
Set 2- 141x12
Set 3- 141x10
Set 4- 141x10
Set 5.-146x10

DAM GOOD DAY



Pretty tired but happy and excited to see this kind of progress and strength gains. Body is starting to look alot tighter

[dopamine72]

Fukin LOVE farmers walks

You got a trap bar to really load on the weight? Chit got my deadlift to the point 315 felt like a broomstick

[charlievanriper]

Fukin LOVE farmers walks

You got a trap bar to really load on the weight? Chit got my deadlift to the point 315 felt like a broomstick

Not currently but one is on my shopping list. I primarily follow Christian Thibaudeau's view that 60% of bodyweight per Arm is the sweet spot for full body muscular and skeletal stimulation and am working on reaching that percentage. For me thats 115. I do love these, my forearms are getting HUGE lol

[dopamine72]

Not currently but one is on my shopping list. I primarily follow Christian Thibaudeau's view that 60% of bodyweight per Arm is the sweet spot for full body muscular and skeletal stimulation and am working on reaching that percentage. For me thats 115. I do love these, my forearms are getting HUGE lol

lol awesome about the forearms, hell yes!

You are over 60 so probably wise to keep the weight at a limit however if you can do more and it doesn't hurt....I'd add more....but that's just me....as you know more weight = more progress etc

[charlievanriper]

lol awesome about the forearms, hell yes!

You are over 60 so probably wise to keep the weight at a limit however if you can do more and it doesn't hurt....I'd add more....but that's just me....as you know more weight = more progress etc

Agree on doing more weight won't ever give the age issue any consideration lol..I'll do this heavy as long as I am able.

I want the trap bar to be able to do Heavy heavy short carries but to be honest the farmers at 60% are being used for hormone stimulation more than strength development. Most research I have found has shown a high level of Testosterone production at 50 to 60% of your bodyweight but sadly doesnt show any greater hormone response to heavier. Although The heavier is defiantly going to impact Strength stimulation. Hence when I get a Trap bar for heavier carries I will have to decide what day to add those types of carries.

I want to be able to keep deadlifts, squats and farmers carries together but maybe add a day for say trap bar carries and Rows or ? i don't know I'll have to think about that. At this Point direct chest work is less a need than Delts so maybe take bench out and add Pushups keep military press and add Trap bar carries here .. Hmm

[dopamine72]

Agree on doing more weight won't ever give the age issue any consideration lol..I'll do this heavy as long as I am able.

I want the trap bar to be able to do Heavy heavy short carries but to be honest the farmers at 60% are being used for hormone stimulation more than strength development. Most research I have found has shown a high level of Testosterone production at 50 to 60% of your bodyweight but sadly doesnt show any greater hormone response to heavier. Although The heavier is defiantly going to impact Strength stimulation. Hence when I get a Trap bar for heavier carries I will have to decide what day to add those types of carries.

I want to be able to keep deadlifts, squats and farmers carries together but maybe add a day for say trap bar carries and Rows or ? i don't know I'll have to think about that. At this Point direct chest work is less a need than Delts so maybe take bench out and add Pushups keep military press and add Trap bar carries here .. Hmm

You got allot to think about, especially since you're doing highly demanding compound exercises that rape the CNS, so I'd say watch out for the "over-training" bug. Seems like you know allot about proper programming/diet/sleep/stress/anatomy etc. So I won't say much more besides get on that strict barbell military press time, then dumbbell presses and finish off with lateral raises and rear delt flies if you want a killer shoulder workout. Face pulls always a winner too.

How about some incline bench with chains and dips instead of flat BB bench? DB bench is probably the best for overall chest hypertrophy but seems like you're going for more strength than size, genetics will determine that really....The stronger I get the bigger I get if I eat enough. If I don't eat enough my size stays the same but strength/CNS muscle recruitment efficiency still goes up to a certain point.

[charlievanriper]

You got allot to think about, especially since you're doing highly demanding compound exercises that rape the CNS, so I'd say watch out for the "over-training" bug. Seems like you know allot about proper programming/diet/sleep/stress/anatomy etc. So I won't say much more besides get on that strict barbell military press time, then dumbbell presses and finish off with lateral raises and rear delt flies if you want a killer shoulder workout. Face pulls always a winner too.

How about some incline bench with chains and dips instead of flat BB bench? DB bench is probably the best for overall chest hypertrophy but seems like you're going for more strength than size, genetics will determine that really....The stronger I get the bigger I get if I eat enough. If I don't eat enough my size stays the same but strength/CNS muscle recruitment efficiency still goes up to a certain point.

Yep you nailed brother, onward and upward I always say... I'll keep ya posted. Age is nothing but a number, training determines who who wins the race, time or us

[charlievanriper]

DAY 3 THURSDAY 11/18 - SHOULDERS / CHEST / Weighted Overhead Carries / Start weight 191.4
Military Press
Set 1- 125x5
Set 2- 135x5
Set 3- 137x6 filmed



Set 4- 140x5
Set 5- 145x3

PULLUPS-
Set 1- bodywtx5
Set 2- bodywtx5
Set 3- bodywtx5
Set 4- bodywtx5
Set 5- bodywtx5

DB Low Incline Press-
Set 1- 65lbsx12
Set 2- 85lbsx6
Set 3- 85lbsx6
Set 4- 85lbsx5
Set 5- 85lbsx10 filmed



WEIGHTED CARRIES -
Set 1 - 95lbsx17 meters out then 17 meters back no rest
Set 2 - 105x15 meters out and 15 meters back
Set 3 - 105x15 meters back.
Set 4 - 115lbsx18 meters out filmed



Set 5 - 115lbsx18 meters back filmed



Then finishers Lateral raises, rear laterals
Seated DB Laterals- rear bent flyes
Set 1-15lbxx20r
Set 2- 20lbsx15r
Set 3- 15lbx12/ 11
*
Anther good day

Todays comments- felt sore and weak before starting, but decided to train anyway. Decided to fight thru fasted with only BCAA/EAAs and a 200 mg Caffeine tab for energy Glad I did once starting everything took off. Pullups are getting much better and I may add weight next week, overhead carries are up to 115 now and I shocked myself with an 85lbfor 10 rep Low incline DB press. Whole Upper structure is tight and sore but I got tomorrow to rest and recover...

[Woody-5]

crushing those weighted carries! No wonder the forearms are growing.
Excellent work on the military press. closing in on that 150 for reps!

I've always wanted a trap bar but never dropped the coin on one.

Liking the squat and DL reps on Tuesday. Priming for another PR

[charlievanriper]

crushing those weighted carries! No wonder the forearms are growing.
Excellent work on the military press. closing in on that 150 for reps!

I've always wanted a trap bar but never dropped the coin on one.

Liking the squat and DL reps on Tuesday. Priming for another PR

thank you Woody

[charlievanriper]

Dam been under the weather all weekend guys so no training but Monday I woke feeling better





DAY 1- 11/22- Deadlifts & Military Press

Deadlifts-
Set 1- conventional 235x6, Switched to Sumo 235x8
Set 2- Sumo 255x8
Set 3- Sumo 275x5(these felt unbalanced, I'll try one more but I think conventional is better above 275)
Set 4- Sumo 285x2 filmed



Set 5- 235x10

Military Press-
Set 1- 115x6
Set 2- 115x6
Set 3- 125x7 filmed



Set 4-137x4 filmed



Set 5- 115x12

[Athena]

always, always, ALWAYS impressed whenever i pop in here. love the weighted carries. and good on ya for getting outside to do them, too.

congrats on everything.

~athi

[charlievanriper]

always, always, ALWAYS impressed whenever i pop in here. love the weighted carries. and good on ya for getting outside to do them, too.

congrats on everything.

~athi

Thank you much appreciated

Happy Thanksgiving everyone be a couple days to a week down do to a slight sprain from Deadlifts, I went after 340 didn't get it .. I will post about that tomorrow.

[supramax]

I regard overhead carries as being in the same category as heavy strict renegade rows and reverse Spiderman crawls... absolutely ****ing badass Superman exercises.

[charlievanriper]

Great morning today as I went out to fly my Flag to commemorate Dec 7th the attack on Pearl Harbor, this was the awesome site that greeted me



alright lets catch up Monday I did some upper back, mid back , shoulders, chest



Day 1 - Week of 12/6/2021 POA of what I would like to hit but depends on energy and time ������
Pullups -Set 1- Bodyweightx6, Set 2- 5r,
Set 3- 5r feeling weak today ������, Set 4- 4r,
Set 5- 5r
Barbell Military Press -Set 1- 15r,
Set 2- 15r, Set 3- 12r. Set 4- 10r, Set 5- 7r
Barbell Rows - Set 1-15r, Set 2- 12r,
Set 3- 10r, Set 4- 10r, Set 5-8r
*
DB Rows - Set 1- 65lbx12, Set 2 - 65lbx12, Set 3- 65lbx10, Set 4- 65lbsx8
DB Decline Press - Set 1- 65lbx15r,
Set 2- 65lbx12, Set 3- 65lbsx12, Set 4- 85lbsx10 filmed


DB Flyes - Decline -Set 1- 35lbx15,
Set 2- 35lbx15. Set 3- 45lbsx10, Set 4- 45lbx8
*
DB Low Incline Press - Set 1-65lbx15,
Set 2-85x11, Set 3 -65lbsx21,
DB Flyes - low Incline - Set 1-45lbx10
Set 2-45x10, Set 3 - 35lbx17
Skipped Seated DB press
*
Finishers
DB Laterals Standing - 20lbx15
Kettlebell reverse grip front Raises 20lbx20
Flat pushups 45
Incline Pushups 26

Post training meal- A healthy all Organic Chicken kale & mixed Greens w/ Curry & Turmeric Rice














Tuesday I tackled squats another chest session with some mid back depth work and biceps and i will get those vids posted tomorrow

Day - Week of 12/6/2021
*Chins -Set 1- Bodyweightx6
Set 2- Bodyweightx6
Set 3- Bodyweightx6
Set 4- Bodyweightx5
*Barbell BOX-SQUAT -Set 1- 135x3, 155x2, 185x2, 195x1 rest
Set 2- 205x1, 215x1 filmed (SUCKS hard starting over light when you've been doing heavy Squats)
Set 3- 221.5x1 assisted switched to Belt Squats for 3 sets
Set 1- 1p+25x6
Set 2- 1p+35x6
Set 3- 1p+35x5
*T-bar Rows - Set 1- 115x10
Set 2- 125x10
Set 3- 135x8
*DB Low InclinePress -
Set 1- 65lbx15
Set 2 -85lbx6
Set 3- 85lbx6
Set 4- 85lbx12 filmed
Increased incline to
DB reg Incline press - 85lbx3- straight to 65lbx8 filmed
*DB Neutral grip Incline press - Set 1- 35x20 slow reps
Set 2- 45x25 filmed
Set 3- 55x?
*EZ Bar Curl- Set 1- 96.5x6
Set 2- 96.5x5
Set 3- 96.5x5
*DB Low Incline Flyes --Set 1- 35lbx16
DB incline flyes - Set 1- 35x12 filmed
*Incline Pushups - 37
Decline Pushups - 26

[charlievanriper]

[QUOTE=charlievanriper;1652222693]

alright lets catch

Wednesday I tackled squats another chest session with some mid back depth work and biceps tomorrow

Day 2- Week of 12/6/2021
*Chins -Set 1- Bodyweightx6
Set 2- Bodyweightx6
Set 3- Bodyweightx6
Set 4- Bodyweightx5
*Barbell BOX-SQUAT -Set 1- 135x3, 155x2, 185x2, 195x1 rest
Set 2- 205x1, 215x1 filmed



(SUCKS hard starting over light when you've been doing heavy Squats)

Set 3- 221.5x1 assisted then I needed to stretch and deload the spine



switched to Belt Squats for 3 sets
Set 1- 1p+25x6
Set 2- 1p+35x6
Set 3- 1p+35x5
*T-bar Rows - Set 1- 115x10
Set 2- 125x10
Set 3- 135x8

*DB Low Incline Press -
Set 1- 65lbx15
Set 2 -85lbx6
Set 3- 85lbx6
Set 4- 85lbx12 filmed



Increased incline
DB reg Incline press - 85lbx3- straight to 65lbx8 filmed



*DB Neutral grip Incline press - Set 1- 35x20 slow reps
Set 2- 45x25 filmed
Set 3- 55x12 Filmed



*EZ Bar Curl- Set 1- 96.5x6
Set 2- 96.5x5
Set 3- 96.5x5

*DB Low Incline Flyes --Set 1- 35lbx16
*DB incline flyes - Set 1- 35x12 filmed



*Incline Pushups - 37
*Decline Pushups - 26

[Athena]

wowza. good job on that box squat. i can see you fighting for your form there. i'm determined not to increase the weight on my squats until i can do sets of 12 in perfect, flawless, fashion.

[charlievanriper]

wowza. good job on that box squat. i can see you fighting for your form there. i'm determined not to increase the weight on my squats until i can do sets of 12 in perfect, flawless, fashion.

Thank Athena, That back sprain is and has put me behind and has seriously cost me progress toward my Goal and strength but I am fighting back. I was so close to a Clean smooth 315 and this has me pretty upset and in the dumps but I won't give up ..
In the meantime I can build Size definition and Strength in mu upper body till I heal.

[Athena]

Thank Athena, That back sprain is and has put me behind and has seriously cost me progress toward my Goal and strength but I am fighting back. I was so close to a Clean smooth 315 and this has me pretty upset and in the dumps but I won't give up ..
In the meantime I can build Size definition and Strength in mu upper body till I heal.

yup. we're old enough now to be smart about $hit, ya know? an injury that would have sidelined us for a bit twenty years ago will put us out of commission for a year at our age now.

[charlievanriper]

Sad news, sad loss to football. Demaryius Thomas Found Dead at 33.
Tragic , and my condolences to his family.
Possibility of a prior vaccine? I read he wasn’t vaxxed due to ongoing seizures.. who knows. In any case a tragic loss



time to prep for another afternoon outdoor Training session

[charlievanriper]

DAY 3 Friday- Week 12/06 upper day 3rd Press day this week
Started with wide grip Pullups bodyweight alternating incline DB press
Set 1-4r / Set 2- 4r / Set 3-4r / Set 4-4r /
Set 5-5r / Set 6 - 4r / Set 7- 4r / Set 8x?
DB Incline Press- 1 Warmup Set 45lbx15r-
Set 1-55x15r / Set 2- 65lbx12r / Set 3-65lbx15 filmed



Set 4- 85lbx5r filmed



Set 6- 85lbx7
* next up Increasing Bench angle
DB mid High Incline Press - Set 2- 55lbx12 /
Set 2 -65lbx12 filmed



* next Increasing incline again
DB High incline press alternating high rep lighter Barbell Military Press
Set 1- 55lbx12 / Set 2- 65lbx10 filmed



Set 3- 65lbx7
Standing Military Press- Set 1- 65lbx20r /
Set 2- 75lbx15 / Set 3 - 75lbx10
*then Seated DB Arnold Press- Set 1- 55lbx10 / Set 2- 65lbx4-55lbx5 Filmed



Set 3- 45lbx11-35x8
Finishing with
Mid high flyes Set 1- 35lbx11 /
Neutral grip mid high incline press 35lbx18r /
Seated DB Laterals Set 1- 25lbx8 /
Set 2 - 20lbx8 and
rear flyes 15lb to fail 23r
Pushups 21 / 17 cooked, all I want now is sleep lol

post training meal- pizza & Wings from Pullano's pizza. Same deliciousness I remember from my youth

[Athena]

Sad news, sad loss to football. Demaryius Thomas Found Dead at 33.

class acts all around in the game. missing man formation, then the lions refusing the penalty. nice.

[charlievanriper]

MONDAY 12/13
Okay Monday I started but could not finish as I had to take Crystal and set up her office at the Glendale Az house, where she will be able to work from instead of going to the office which is way East. So here is that short session

DAY 1 - Week of 12/ 12 -upper day
Started with wide grip Pullups bodyweight
Set 1-x5, Set 2- x5, Set 3-x5, Set 4-x?
alternating Low incline DB press Set 1-85lbx5, Set 2- 85lbx5, 5, Set 3-85lbx6 filmed, Set 4x?
and
Chest Dips Set 1-8, Set 2- 8, Set 3 - ?,

and then I will be Continuing to work that session today, This afternoon.

[charlievanriper]

TUESDAY 12/14 VIDEOS TO BE ADDED



Day 2- Week 12/13 - Another upper day session
Warmup
Flat DB Bench- 55, 65,
Low incline 85x5
Flat DB Bench Attempting 110s



Regular DB Incline Press- Set 1- 85lbx8



Set 2- 85lbx8



Set 3- 85lbx8



running out of, so I to limit videos but you can see the progress
Set 4 -85lbx7, Set 5- 85lbx7, Set 6- 65lbx20

Chest Dips on Captains chair
Set 1-10
Set 2- 8
Set 3- 8
Alternating
DB Neutral grip press Set 55lbx10,
Set 2-65x8, Set 3- 45x20
Skipping pushups for now

[charlievanriper]

THURSDAY 12/16 VIDEOS TO BE ADDED

Day 3- Thursday-Week 12/13 working more reps
*
Seated DB Laterals- 15lbx20, 15lbx25, 25lbx12
Seated DB Front Raises- 15lbx25, 15lbx20
Seated DB rear bent flyes- 25lbx20, 15lbx17, 15lbx13
Long Rope press-downs- 20 slow reps
DB Overhead Triceps Ext- 20 slow reps
*
Wide grip Pullups- 5 reps, 6 reps, 5 reps, 5, 5, final was a hard 7 reps 7 -Done
Alternating
Barbell Rows- 145x12, 145x10, 145x15, 145x10, 145x10 - Done
And
Seated DB Arnold press- 35lbx8, 45lbx8, 55lbx8, 55lbx10 filmed



was going to rep out Set 5 but decided to try those 65's.
65lbx5 filmed



Set 6- 65lbx7 filmed



Set 7- 65lbx8 filmed



Added in

DB Rows- Set 1 65lbx12, Set 2- 65lbx15, Set 3-65lbx15, Set 4- 65lbx15
have to start post training meal then back to work
*
Incline DB Laterals - Set 1- 20lbx18,
Set 2- 20lbx14
Flat Bench DB dual tri ext - Set 1- 20lbx15, Set 2- 15lbx19
*
ALL DONE

time for food made fried potatoes(mix of Organic Sweet potatoes and Organic Yukon potatatoes with peppers and onions) then added Chicken

[charlievanriper]

SUNDAY 12/19

Pretty Darn Awesome for 63yrs old 100% clean & NATTY LIFETIME DRUG FREE
*
Day 1- SUNDAY Week starting 12/19
Wide grip Pullups- Set 1-bodywtx5,
Set 2-bodywtx5, Set 3-bodywtx5, Set 4- bodywtx6, Set 5-bodywtx6

Low Incline DB Press - Set 1-55x8, Set 2-65x8, Set 3-85x10 filmed



Set 4-85x10, Set 5- 85x10

Mid Incline DB Press- Set 1- 85x10 filmed



Set 2- 85x8

Decline DB Press- Set 1- 85x9 filmed



Set 2- 85x8
Went back for a final

Low Incline DB Press - Set 6- 85x11 filmed



Mid Incline DB Press- Set 3- 85x6 filmed



Mid Incline DB Neutral grip press -- 55x10-45x8

Skipped the inside work and pumped out 37 push-ups to finish

Now to eat

[Athena]

awesome work! i love how you're pushing more weight than the young morons half your age. and those fried potatoes looked yummy.

[charlievanriper]

awesome work! i love how you're pushing more weight than the young morons half your age. and those fried potatoes looked yummy.

Thank you Athena