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  1. #1
    Unstoppable & Drugfree charlievanriper's Avatar
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    Smile "charlie gets swole in 2017

    Today January 2nd holidays are over, funs over and its time to get back to the GRIND...

    Damage done but it was fun. WEIGHT this morning dry 186 lbs @15.2% bodyfat,

    - Woke to MuscleTech's NextGen Amino Build, with 250 mg additional Caffeine for Morning Fasted Cardio

    Morning Cardio was in sessions (short rest Periods)
    - 1st 16 minutes - @ 4.0 spd, 16 % incline - 1.06 mile / 706 ft Elevation / 300 calories / 84 calories Fat / 5 minute rest
    - 2nd 16 minutes slowed to 3.0 spd increased incline 23% - 0.744 miles 635 ft Elevation / 247 calories / 70 calories fat / 5 minute rest
    - 3rd 17 minutes kicked spd up 4.0-4.2, incline between 17-20% - 1.206 miles / 1105 ft Elevation / 310 total calories / 70 calories Fat

    - Meal 2 Post Shake - Coconut oil, organic Whey isolate 15 gr pro / 30 gr Fat / 300 calories

    - Meal 3 - 2 whole eggs / half Avacado / mushrooms 1 chicken tender scrambled in EVOO.

    - Gaspari Nutrition PlasmaJet

    Training time
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  2. #2
    Unstoppable & Drugfree charlievanriper's Avatar
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    Originally Posted by charlievanriper View Post
    Today January 2nd holidays are over, funs over and its time to get back to the GRIND...

    - Gaspari Nutrition PlasmaJet

    Training time
    MuscleTech's NextGen Amino Build then

    Time for work

    Warm ups with kettlbells - 1 set each front , rear, side and swings.
    Then outside for
    _Neutral wide grip cable pull downs 4 sets 10, today.

    _Low incline bench press - triples from 135 up till shoulder said stop or I hit fail..Got a single at a single 235 felt pain so dropped to 225 for 2 (felt the shoulder again so stopped there) then 3 rest pause singles. Now 30 % to fail 158.5x16 reps dam

    None Stop Giant set

    _leg press 70 degree @ 225
    5-sets 20 leg press

    _plate shrugs - with 67.5 lbs
    5 -sets 15 plate shrugs

    Standing military press with 50lb chains ps
    5 sets 12 reps



    then inside to finish
    _ kettlbells for Delt work 1 set to fail for Reps 15lbs per Arm
    lateral, rear, front

    _ Meal 4 1 whole Egg, 4 Egg whites scrambled with Jasmine rice & peppers.

    _ Meal 5 a Pork Tamale and a side Chili..


    Leg press 100 reps, plate shrug 75 reps, 70 reps military press inside
    1 set 15lb kettles each lateral, rear, front 20 hard each 10 seconds between.
    Last edited by charlievanriper; 01-02-2017 at 07:29 PM.
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  3. #3
    Unstoppable & Drugfree charlievanriper's Avatar
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    Dam 4 am to dam early for an old guy to get up lol

    4am Muscletech Amino Build, (BCAAS) some extra caffeine

    and then some hillwork on the Incline Trainer
    38 minutes / 1.515 miles / 1001 ft Elevation / 394 calories / 123 fat cals

    Some coffee, whey isolate, pumpkin spice, coconut oil
    61 Yr OLD DRUG & HORMONE FREE BODYBUILDER

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  4. #4
    Aging Without Growing Old lonniej's Avatar
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    In..Make me proud Charlie!!!
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

    My Workout Journal:
    http://forum.bodybuilding.com/showthread.php?t=133950541
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  5. #5
    Unstoppable & Drugfree charlievanriper's Avatar
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    Originally Posted by lonniej View Post
    In..Make me proud Charlie!!!
    Thx Lonnie Nice to see you, thx for stopping in
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  6. #6
    Unstoppable & Drugfree charlievanriper's Avatar
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    Thumbs up

    Originally Posted by charlievanriper View Post
    Dam 4 am to dam early for an old guy to get up lol

    _4am Muscletech Amino Build, (BCAAS) some extra caffeine

    _hillwork on the Incline Trainer
    38 minutes / 1.515 miles / 1001 ft Elevation / 394 calories / 123 fat cals

    _Some coffee, whey isolate, pumpkin spice, coconut oil
    _Next up 1st solid meal of the day - Whole eggs, chicken, mixed habanero and Jalapeo pepper, Green beans scrambled in EVOO, topped with Raw milk cheeses...

    Next up Pulling Day

    _Pre workout (love this stuff &#128515 Gaspari Nutrition PLASMAJET then with a serving of

    _Amino Build from MuscleTech

    then its Deadlifts, with Back & Biceps

    Going to test the injuries today with some Pull-ups So I kicked up the fish oil & Curcumin today..

    _Pull-downs to warm-up 2 light sets 95 (15-20 reps)/ Pull-up with assistance band did 10
    then GIANT SETS

    _Pull-ups body weight reps 3/ 4/ 4/ 3/ 3, 3, 2, 2, 1 rested 2 minutes then band assist to fail 8 reps

    _Semi Light Sumo deadlift 6 sets 6 increased 2 sets 5, increased 4,3 / weight ran from 185 - 245

    _Seated Mid Heavy calf press sets 10x10 -- stayed same weight

    _Cable wide pull-downs sets of 2 sets 15, 3 sets 12, 3 sets 8, 6, 5 -- stayed same weight

    _T-bar Rows 5 sets 10, 3 sets 8, 6, 5 -- stayed same weight

    _Ez bar curls with fat grips started 25 incr weight 20, incr weight 20, incr weight 15, 12, 11, 9, 7

    _finished with a failure set seated Alt Incline curls 11 reps

    Limited rest

    another 2000 mg Fish oil and a Curcumin capsule

    _Post workout leftovers - Prime Rib, half Avacado my horseradish sauce and a bowl black eyed peas and jasmine rice with hot peppers

    _then bedtime 930 will be egg whites with 1 whole egg and spinach

    night everyone Train Hard
    61 Yr OLD DRUG & HORMONE FREE BODYBUILDER

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  7. #7
    Unstoppable & Drugfree charlievanriper's Avatar
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    _Meal 1-- Woke with Muscletech Amino Build
    took that with me
    _feeling fabulous at Cardiovascular Consultants, LTD. Awesome day dropping Crystal my love at her office and heading to Sprouts Foods and Trader Joes for groceries. Another day closer to a Great New President.

    _Meal 2 -- 130 am lunch, Well playtimes over and the #SHRED begins ...TURKEY PATTY, GREEN BEANS WITH PARMESAN CHEESE and a slice imported artesian GOATS MILK CHEESE


    _Meal 3 -- Rest day dinner butter lettuce oriental style chicken tacos, sprinkled with organic Avacado oil.
    NOTHING IN THIS DISH HAD PRESERVATIVES CHEMICALS or GMO's, EVERYTHING WAS 100% CERTIFIED ORGANIC....
    ZERO CARB, PERFECT AMOUNT PROTEIN, PERFECT AMOUNT FAT THE PERFECT NO CARB TACO.. & FLAVOR WAS ASTRONOMICAL

    _Meal 4 -- egg whites 1 whole egg and Spinach and I am off to bed

    _Yesterday was an Active Rest day and a Good one. Went shopping, met awesome folks from Europe, England out in Paradise Valley and then later met a really awesome couple from Australia, Funny they all said what the Liberals all call lies that Europe is or has gone to the dumps, England has 2 Sharia law courts active and Brits are pissed and think its a screwed up situation and the Aussie couple say the same thing is happening down under and all of them Praised America and Donald Trump for standing up against the liberal and socialist attempts to take down Americas way of life..

    Had some vary interesting talks with Real people...
    Last edited by charlievanriper; 01-05-2017 at 08:09 PM.
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  8. #8
    Last otter standing Jtbny's Avatar
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    Hey Charlie good to see you back at it in 2017! Time to smash some goals.
    ☻/
    /▌ Dm2dm crew (---Deadlift Moar to Deadlift Moar---)
    / \ 

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    Natty ☠ 101- lift heavy things consistently over time as often as you can recover from. ด้้้้้็็็็็้้้้้็็็็ส็็็็็็็็็็็็
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  9. #9
    Aging Without Growing Old lonniej's Avatar
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    Looks like you are working hard and eating good!!
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

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  10. #10
    Unstoppable & Drugfree charlievanriper's Avatar
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    Originally Posted by Jtbny View Post
    Hey Charlie good to see you back at it in 2017! Time to smash some goals.

    THX Lonnie trying to keep at it bro
    Thx for stopping in Bro, long time..Ya buddy got to get back to pre injury numbers

    _Well woke to Muscletechs Amino Build, some extra Caffeine and hit morning Cardio

    _Cardio done and time for Whey Isolate, Coffee, Coconut Oil and Spices....... SHREDDING FOR SUMMER

    _Morning Cardio Incline Trainer 16 min mile (fast walk), set 16-20%, then lowered speed, raised incline to 30-40% to 20 minutes
    then finished 5 min Cooldown for a morning 25 min total, 1.345miles, 1155 ft El, 396 calories, 122 fat cals..

    _Okay next up 5 Eggs, Avocado, with ground Chicken, Green Chili's, Habenaro, Jalapeo, cooked in Organic EVOO
    NO CHEMICALS or GMO's, EVERYTHING WAS 100% CERTIFIED ORGANIC....

    _Next Cardio Incline Trainer 20 min, set 16-20%, then lowered speed shot to 30-40% to 20 minutes then finished 5 min Cooldown for a morning 25 min total, 1.010 miles, 1000 ft El, 354 calories, 111 fat cals..

    _Next up Sardines in Organic Olive oil, butter lettuce, lime juice, cilantro, pepper flakes with Habanero hot sauce
    Zippo carb lunch, 26 gr Pro, 24 gr fat, 324 cals...All Non GMO (Sardines Atlantic Caught).

    _Well Later in the Afternoon Time to hit some Weights

    _Since the old guy loves Stims lol, 30 minutes ago took my #GaspariNutrion Plasmajet,

    _Got 16 minutes stimulation Uphill on the incline Trainer .565 miles, 764 Ft Elevation, 270 calories, 76 fat
    then
    _Just finished a scoop of Extreme pump and heading out for some Iron worship in the den.

    _Today giant sets
    Started with plate shrugs 65.5x12, 70x12, 75x12,12,12,10, 85x8, 8, 6 then burn set 50 x36

    _Seated barbell press - 135x6, 140x6, 145x6, 150x6, 155x5, 157.5x4,160x3, 162.5x2 then 165x1 burn set non stop 117.5x9 + R/P singles x5 fail at 6

    Leg press just to break it up 8 sets 6

    _Standing military press with chains increasing 2.5 per side per set. 10, 10, 10, 9, 8, 6 stopped here as I wanted to hit heavy on seated press.

    _4 sets Push-ups 25 each with twist handles inside

    _Kettle bell laterals mixed bells 25/15
    Totals12, 16, 26, 6

    _DINNER FISH WITH CALYPSO SEASONING COOKED IN EVOO, 171 gr GREEN BEANS WITH CHEESE, AND CALYPSO SEASONING IN BUTTER

    Final meal Bedtime will be Egg whites and Spinach
    61 Yr OLD DRUG & HORMONE FREE BODYBUILDER

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  11. #11
    Unstoppable & Drugfree charlievanriper's Avatar
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    January 6th Friday

    _1st meal - Amino Build

    _2nd Meal Coff, coconut oil, NZ whey Isolate

    _3rd - First solid meal at noon today was Eggs, avacado, cilantro, garlic, habenaro, jalapeo, green chili's, topped with cheese.

    _4th meal Salad with chicken, some Spanish Artesean cheese from Spain...with a Sardine lettuce taco

    _pre dinner training - high incline work on my incline trainer
    30 minutes , 1.425 mile, 1562, 517 cals, 162 fat cals

    _Bedtime Spinach and Eggs
    Last edited by charlievanriper; 01-08-2017 at 07:03 PM.
    61 Yr OLD DRUG & HORMONE FREE BODYBUILDER

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  12. #12
    Unstoppable & Drugfree charlievanriper's Avatar
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    January 7th Saturday another Rest day

    _1st meal - Amino Build

    _2nd Meal Coffee, coconut oil, NZ whey Isolate

    _3rd - First solid meal at noon today was Eggs, avacado, cilantro, garlic, habenaro, jalapeo and Cheese

    _Afternoon /Evening Cardio 3.2 Miles uphill mixed low incline jog, high incline walk 3000 ft Elevation, 1100 total cals, 350 fat cals (that's a record fat calories for me, best before this was 255 although higher in multiple sessions but 350 is the best in one session) felt good pushing it.

    _Then push-ups some chins

    _Then Salad romaine & butter lettuce mushrooms ect 5oz Grilled Chicken tenders, healthy homemade Blue cheese dressing with a slice Avacado
    61 Yr OLD DRUG & HORMONE FREE BODYBUILDER

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  13. #13
    Unstoppable & Drugfree charlievanriper's Avatar
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    January 8th Sunday slept late morning today

    _Morning weigh in 181.. then
    _Meal 1 Amino Build, Caffeine cap (total 350 mg)
    then this weeks incline trainer work will be Weights then simulating carrying a backpack on hill work, so 30 lb vest progressive incline increases then weights ......

    _Started
    _Kettle bell shoulder tri set lateral/rear/ front x12,
    _Plate farmers walks 45lb (alley),
    _Cambered curl bar w/thick grips 12reps,
    Shoulder Trip set lat 15/rear 15/front 12
    ___then incline Trainer
    32min/ 1440 Elevation/ 1.578 mi/ 512 cal/ 160 fat cal...Followed by
    _Shoulder Tri set Lateral 20/ rear 12/ front 12,
    _Cambered curls 15/ incr 5psx10,
    _Plate shrugz 85 lbs 12/ 10. Then

    _2nd Meal - Another serving Amino Build
    soon after did
    _3rd Meal first solid meal of the day -Eggs, Avacado, ground pork chorizo flavor Habenaro, Jalapeo, cheddar cheese in EVOO, w/ fresh Cilantro, fresh thyme, chopped garlic, Coffee

    _4th Meal - Well tonight we tried a pre packaged but full NON GMO organic based dish, a flavored Mac & Cheese with red peppers, habaneros 2 types of cheese (surprised really good) with a filet of fish and a slice of amazing homemade bread
    61 Yr OLD DRUG & HORMONE FREE BODYBUILDER

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    Unstoppable & Drugfree charlievanriper's Avatar
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    Originally Posted by charlievanriper View Post
    January 8th Sunday slept late morning today

    _Morning weigh in 181.. then
    _Meal 1 Amino Build, Caffeine cap (total 350 mg)
    then this weeks incline trainer work will be Weights then simulating carrying a backpack on hill work, so 30 lb vest progressive incline increases then weights ......

    _Started
    _Kettle bell shoulder tri set lateral/rear/ front x12,
    _Plate farmers walks 45lb (alley),
    _Cambered curl bar w/thick grips 12reps,
    Shoulder Trip set lat 15/rear 15/front 12
    ___then incline Trainer
    32min/ 1440 Elevation/ 1.578 mi/ 512 cal/ 160 fat cal...Followed by
    _Shoulder Tri set Lateral 20/ rear 12/ front 12,
    _Cambered curls 15/ incr 5psx10,
    _Plate shrugz 85 lbs 12/ 10. Then

    _2nd Meal - Another serving Amino Build
    soon after did
    _3rd Meal first solid meal of the day -Eggs, Avacado, ground pork chorizo flavor Habenaro, Jalapeo, cheddar cheese in EVOO, w/ fresh Cilantro, fresh thyme, chopped garlic, Coffee

    _4th Meal - Well tonight we tried a pre packaged but full NON GMO organic based dish, a flavored Mac & Cheese with red peppers, habaneros 2 types of cheese (surprised really good) with a filet of fish and a slice of amazing homemade bread
    Well just finished another hard 38 minutes with 30lb vest up hill at 30 progressive to 40 % incline.
    Anyway this session 38 minutes, 1500 ft Elevation, 1.204 miles, 496 total calories, 155 fat calories... sweet

    I am having some organic Balkan Crme style plain Yogurt then egg whites 1 whole egg and spinach
    Last edited by charlievanriper; 01-09-2017 at 05:40 AM.
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    January 9th
    Well let's get meals posted
    _1st- Amino build

    _2nd - bullet proof coffee

    _3rd- eggs, Avacado, homemade chia /flax bread hot peppers, garlic, cilantro

    _4th - A big beef Rib .....

    _Is anyone else getting really tired of these liberal Celebrities and thier irrelevant Political speeches, really you Rant like 2 yr old crybabies and then get upset that your being targeted "****ING REALLY".
    Donald Trump and Republicans are not picking on you #MerylStreep were reacting to your ignorant snowflake anti Trump Temper tantrums. If you dont want to be boycotted and picked on stop being ******* crybabies, just STFU.

    _Training today no pre, no stims

    _15 minutes uphill high incline, slow climb with 30 lb vest, 5 minutes flat, slow
    then its circuits
    _Seated press (as a supplement to yesterday) heavier lower rep presses
    first singles in 5ps starting with 125 to 155 then 4 reps, going to push 4 sets today at this weight then 1 burn set at 30%, 70 degree vertical leg presses are heavy 5 rep per set at 405, then some Cable Pull-Downs ....

    _finished, totals
    _Seated presses alt with Leg Press totals 125/ 405, 135 / 405,
    145 / 405, 155 / 405 then

    Seated Press 152.5 got 3 sets @ 5r, 1 set 4r so I took another @3r barely

    _Leg presses 5 more sets of 5 @ 405 then

    _Seated Presses 30% of 1rm 123.5x11

    _Leg Press dropped to 315x15

    _Wide cable Pull-downs 2 sets 115x15,12 switched handle to

    _Neutral bar 1 sets 60% bodyweight 107x23 reps.

    _Post w/o - Salad with Parmesan cheese, Steamed Broccoli, Fish with 2 eggs 1 yolk
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    Thumbs up

    January 10th
    _330 4 am -Well not a full nights sleep but when your body wakes up, GET up..Get the B/P taken Powering up for the day, with Amino Build & Caffeine then since Among ALL its health benefits Coffee is an Estrogen Blocker, so My Coffee's on the stove.

    _Cardio with 30lb vest simulating a backpack and its high incline on the incline trainer simulating a long climb up a MTN.. _4 Am to 5 Am - Morning work on the Incline Trainer 60 min/ 2.85 mi/ 2200 ft Elev / 801 total cals / 250 fat cals as I said in the video mixed incline % and mixed speed simulating a MTN hike with pack.

    _715 am -First Solid meal today meal 2 - Eggs, Avacado, turkey, Cilantro,garlic

    _11 am lettuce pork choizo tacos and the amazing calming sounds of the Winter Wolf. Suns out and its a wonderful dry warm day in the Sunny Az desert 

    _2 Pm 1 TBSP Sunflower butter and some Cashews

    _230 Pm time to prep for a Pulling day with Gaspari Nutrition Plasmajet

    _3 Pm Tall light roast Coffee and and Amino Build

    *Starting with Farmers walks its winter and they are back.
    Starting 50lb plates x 45 yrds giant sets 1/ 1 / 1 / 1

    *Pull-ups (still nursing ) sets of 5 / 5 / 5 / these I will mix in till I get 40 total) 8 sets 5

    *Cambered biceps curls w/ thick grips sets 10*25ps /10 /10 / w/ Biceps Blaster 10 / 30ps*8

    *Wide grip-Pull-downs starting105*15/12/ 115*10/ 120*10

    *Kettle bell swings 25lb*15 / 15 / 35lb*12 / 12 /

    *T-Bar Rows 3pl*6 / 6 / 6 / 6 / - 10%x11

    *Low cable rows - 115*15/15/125*12

    *DB Curls with bicep blaster 3 sets17/15/12

    *More kettle bell swings - 35 lb*12 / 12 / 12 /

    *Yates Rows 115*10 / 125*10 / 135*10

    *Sumo deads 30% current Max 235*6 / 5 / 240*5

    _Post w/o shake with Organic Whey Isolate, and an Organic Blended Protein with frozen Strawberries and Frozen Bananas.

    Next Solid meal
    _630 Pm -Salad with fish

    Bedtime maybe Eggs and spinach
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    January 11

    _4am - Well 4 am and time to put on the Vest and do a short one today. Getting Coffee on the stove and getting Morning blood pressure 119/59 - pulse 50 not bad for the level of volume And activity so far this week. Fixing my Amino Build taking stims

    _430 am - Low hill work this morning

    _515 am - After my morning moderate hike with Amino Build and stims 35 minutes/1500 ft El / 2.0 miles/ 577 total cals. / 180 fat cals. Then it was

    _600 am BP coffee, coconut oil, grass fed organic butter, 1/2 scoop whey ISO. Slowly sipping
    Obummer's farewell speech just wow So delusional ....... if I hear anymore replays I'm gonna be sick......Well no Tears in my house or from Anyone I know NUFF SAID

    _ 730 am - still Slowly sipping Coffee

    _1030 am Eggs and Avacado

    _130 pm 30 minute walk thru the Neighborhood then

    _230 pm All East Atlantic Sardine lettuce Tacos - 110 gr -24 gr Protein, 35 gr fat, 420 cals

    _630 pm Fish, 2 eggs, Green beans

    maybe another meal before bed, but right now pretty tired
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    January 11th 2017
    Weight this morning mid week check 179.6 Bodyfat change 14.8

    _5 am wake up Amino Build

    _6 am Coffee with Butter, coconut oil, 1/2 scoop whey Isolate

    _1130 pm - Eggs Avacado, Cheese and hot peppers

    _ 230 pm - Sardine Tacos on romaine lettuce leaves

    _330 pm- Gaspari Nutrition Plasmajet and extra caffeine

    _430 pm - training in the ironden

    Warm up with Kettlebell tri Delt 10 reps each x2 sets

    *Flat bench - started with sets 3 from 135 to 205 in 10lb increments then 215x2, 235x1 felt good did another then subtracted 10% 212x4, 3, 2 then took 30% of my last 1RM 190x8r + 4 r/p singles

    *started Farmers Walks w/ 50lb plates ss with heavy Seated overhead Press an30r, 25rd Pull ups to break sets up



    first with overheads 125x5, Pull-upx5/ 135x5, Pull-upx5/ 145x5 here I added FW, Pull-upx5/ 155x3, Pull-upx5, FW / 165x2, FW, Pull-upx5/ 170x1, 1, FW, Pull-upx5
    then dropped to 120x8 final burn set



    *Low Incline Press- 190x12, 10, 10ss with 50lb Plate shrugz HR 40r,

    *finished with another 2 sets Kettlebell Tri Delt x12 each

    _Post /o salad, tuna, eggs

    cooked feeling great
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    Great work Charlie..Envious of the good weather in that Farmer's Walk video!!
    "No, I beat my body and make it my slave so that after I have preached to others, I myself will not be disqualified for the prize." --1 Corinthians 9:27

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    Originally Posted by lonniej View Post
    Great work Charlie..Envious of the good weather in that Farmer's Walk video!!
    Thx Lonnie.. Yesterday was a full carb up approx. 360 gr carbs yesterday, being a carb up day no training, total rest.

    Today was a moderate carb day probably just broke 120 gr carbs.. Some kettlebell work nothing extensive just light refresher stuff as tomorrow is a full training day
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    good luck with your swole goals in 2017 Charlie, may 2017 bless us both with muscles and strength!
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    Originally Posted by JustBulk View Post
    good luck with your swole goals in 2017 Charlie, may 2017 bless us both with muscles and strength!
    Thx Man Much appreciated

    _Good Morning Today post carb up weight gain 182.2 at wake up, Post Carb up BF loss 14.7

    _New week we're right on track.

    _6 am Woke to BCAAs

    _630 am Thermocomplex

    _645 INCLINE TRAINER 15 minutes easy warmup.

    _7am 70 DEGREE LEG PRESS with CABLE PULLDOWN 305X6,6,6, 345X5 // 95X20,15,12, 145X6

    _Back on INCLINE TRAINER with Vest 25 minutes, 1.1 mile, 862. Ft El, 327cals, 102 fat

    _LEG PRESS 325 with 15 sec per set 10,8,8,8. / PULLDOWN 145X8,6

    Then some darn strong coffee 😂

    Then meal 2 - eggs, avacado, cilantro and hot peppers from my garden

    _I'm in for the Steelers vs KC //// Cowboys vs GB sorry cuz and GB fans GB hasn't shown an ability to win against a top winning Defense since this hot started... Go Cowboys strike hard and fast and bring TX another championship
    Next year its the Cardinals turn

    _Current goal 8% then a hard shred to sub 5 before stepping on stage again.

    will add some starting pics from this morning again when I get some time
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    Originally Posted by charlievanriper View Post
    Thx Man Much appreciated

    _Good Morning Today post carb up weight gain 182.2 at wake up, Post Carb up BF loss 14.7

    _New week we're right on track.

    _6 am Woke to BCAAs

    _630 am Thermocomplex

    _645 INCLINE TRAINER 15 minutes easy warmup.

    _7am 70 DEGREE LEG PRESS with CABLE PULLDOWN 305X6,6,6, 345X5 // 95X20,15,12, 145X6

    _Back on INCLINE TRAINER with Vest 25 minutes, 1.1 mile, 862. Ft El, 327cals, 102 fat

    _LEG PRESS 325 with 15 sec per set 10,8,8,8. / PULLDOWN 145X8,6

    Then some darn strong coffee 😂

    Then meal 2 - eggs, avacado, cilantro and hot peppers from my garden

    _I'm in for the Steelers vs KC //// Cowboys vs GB sorry cuz and GB fans GB hasn't shown an ability to win against a top winning Defense since this hot started... Go Cowboys strike hard and fast and bring TX another championship
    Next year its the Cardinals turn

    _Current goal 8% then a hard shred to sub 5 before stepping on stage again.

    will add some starting pics from this morning again when I get some time
    ****, sad and disapointed but dam this was a game for the record books
    Well coming up The Steel Curtain and KC

    _Then next meal - Sardine Lettuce Tacos

    _Did some muscle pump with 3 sets flat bench ss with T- bar rows bench used moderate weight slow tempo with complete stops just above chest, Rows lowered weight to get sets 15

    _2 sets Overhead press with chainz 6, 5 reps

    _25 min incline trainer 2.5 lbs per ankle with weighted vest - 1 mi, 1000 ft El, 356 cals 114 fat.

    _1 set to fail each ( these I added 20%, got less reps but heavier stimulation to end the day ) Standing overhead with chainz, T-bar rows, flat Bench

    _Dinner was chicken tenders, brussels sprouts and Crystal made mashed potatoes (I limited my serving and added grass fed butter as today is low carb day)

    _Bedtime a Piece of Cheese and a couple Pieces homemade Beef Jerky
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    Things are looking good in here! Like that you are laying everything out... following along!
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    Thumbs up

    Originally Posted by wasmeFINAFLEX View Post
    Things are looking good in here! Like that you are laying everything out... following along!
    Thx much appreciated

    Monday January 16th

    _5 am Woke to BCAA's - today seems weight settled 180.1 @ 14.4% vary happy

    _830 am Meal 2 - eggs, avacado, cilantro and hot peppers from my garden and Coffee

    - noon - ground pork sausage (hot Italian flavor) made into Lettuce leaf Tacos x 3

    200 pm - #GaspariNutrition PlasmaJet Prep for training time.... Yes I started using Gaspari Products in 2002, Now I have gone back to the best Sports products available #RichGaspari Provides the best in Athletic supplements hands down. They may not like and / or appreciate this old man but I appreciate them . My Journey has took me thru years and took me thru many companies and now I have returned and Support them 100%..

    _3 pm -_Started with warmups Sumo deads 70% Bwtx20/ kettle bell front raises-15lbx20/ lateral raises 15lbx20

    _Farmers walks 50lb plates ss with wide cable pull-downs
    1st # steps 100 full steps / 2nd 120 full steps /3rd 140 full steps/ 4th 150 full steps



    _Cable wide Pull-downs 60% bwtx21/ 70% bwtx17/ 19/ then 80% Bwt -145x11

    _Crystal joined me after her deadlifts for 2 runs of Farmers walks with kettlebells



    _Forearm rollers 1st 10lb 3/4rep / 2nd 5lbx full rep / 3rd 7 1/4xfull rep ( 1 full rotation forward and down then reverse and down =full rep), 4th set full rep 7 1/4

    _Mid High Bench Press- 145x5/ 165x5/ 185x4/ 30% 130x18r

    _Bicep Cambered curls with thick grips 1 set 14 to fail

    _Standing overhead press 2 sets 3

    _630 pm - Post w/o- Fish and plain ole Steamed Broccoli tonight nothing fancy

    _Bedtime egg whites with 1 whole egg and spinach
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    Well thx for the comments but you never come back so

    Great carb day 400 gr carbohydrates, Great day, Great food, Great pump
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    Originally Posted by charlievanriper View Post
    Well thx for the comments but you never come back so

    Great carb day 400 gr carbohydrates, Great day, Great food, Great pump
    400g refeed would be a fun day indeed!
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    Woke today 179.4 lbs New BF of 12.6% Then a greens juice with BCAAs
    Then simulated hike with the vest
    a 4% drop in BF since January 4th

    Today hit a serving #GaspariNutrition Plasmajet then
    Stated with Famers elks 50 lb plates for 100 steps, mid incline press barx50r, leg press 255x30r
    Then
    *Set 1- Farmers walks 60lbx100 /Mid inclne press 115x15r/ Leg press 345x6/ M.I press 115x15/ leg press 6
    Militay press with chainz 8 r
    *Set 2 - Farmers Walks 60x100 / Mid inclne press 115x15r/ Leg press 345x6/ M. I press 115x15/ leg press 6
    Militay press with chainz 8r
    press
    *Set 3 - Farmers Walks 60x100 / Mid inclne press 115x20r/ Leg press 345x6/ M. I press 115x20/ leg press 6
    Militay press with chainz 8r
    *Set 4 - Farmers Walks 65x100 / final Mid inclne press 155x12r/ Leg press 345x6/ M. I press 165x8/ leg press 6/ M.I press 175x6
    Militay press with chainz 6r
    *Dinner salad with chicken

    Tomorrow's back work and cardio. Night everyone..
    61 Yr OLD DRUG & HORMONE FREE BODYBUILDER

    I HATE EVERYONE EQUALLY ... SCREW YOU ALL

    Back in the GAME & Making it Happen

    MY Training SIMPLE Old School Strength Training ..
    OHP - Deads - Bench - Weighted Carries -Squats
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  29. #29
    Registered User wasmeFINAFLEX's Avatar
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    Hope the back session and cardio went well brother.
    Workout Journal: http://forum.bodybuilding.com/showthread.php?t=171245071&pagenumber=
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  30. #30
    Unstoppable & Drugfree charlievanriper's Avatar
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    charlievanriper is offline
    Originally Posted by wasmeFINAFLEX View Post
    Hope the back session and cardio went well brother.
    Easy one my friend, Farmers walks yesterday carried over worse than I thought they would, slept late heres the day

    Sunday January 22 new week

    Late start today
    _930 am - The day starter, pre cardio - Celery, garlic, parsley, kale,spinach, lemon with skin & seeds, apple with skin & seeds, celantro, flax seeds, chia seeds and Amino Last BCAA mix by #GaspariNutrition then Cardio.
    _1030 am - Cardio is being kicked up this week simulating on the incline trainer with 30lb vest (30lb pack) 5lb ankle weights per leg ( combat boots)
    _Cardio was kicked up for this week simulating in the incline trainer with 30lb vest (30 lb pack) 5lb ankle weights per leg ( combat boots) 1.56 miles, 1200 ft Elevation, 455 calories with 141 fat cals burned

    _1145 am -Then next meal eggs. Chorizo, avacado, topped with Parmesan cheese. With a slice of imported Paprika cured cheese.

    _330 pm - lettuce Chorizo sausage tacos
    _Okay hit some
    *pull ups total reps 40
    *T-Bar rows sets 12/10/8/8,
    *low cable row sets of 15/15/12/10,
    *Cambered bar curls with thick grips 25lb pps (65lb) sets 10/8/8/8

    630 pm_Salad topped with Atlantic caught tuna

    planning for 10 pm
    _ Organic Yogurt blended with whey, half frozen banana, chia seeds and flax seeds

    then bed
    61 Yr OLD DRUG & HORMONE FREE BODYBUILDER

    I HATE EVERYONE EQUALLY ... SCREW YOU ALL

    Back in the GAME & Making it Happen

    MY Training SIMPLE Old School Strength Training ..
    OHP - Deads - Bench - Weighted Carries -Squats
    Reply With Quote

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