Hit 63 yrs old strong jacked & still natty

[charlievanriper]

Today I started lifting again with a focus on incline press with Military press and CGBP and did well. No Max out work but a satisfactory session with good effort. Found I was a little weak in the left arm but that is understandable being that was the injured arm, I should be 100% by Sundays week 14 start.. Decent progress so far 190 lbs. 3 more weeks on this Macrocycle (I ran this one with 2 reload weeks). Then I make adjustments and do a 12 week Macrocycle where I will do 3 deload weeks..

Day 3a week 13- deload pressing day focus-incline press
POA Today keeping below Max
Warmups on Smith machine 145x3, 195x3, 215x3, 220x3, 225x4
Then on to Incline press -
Bench Program - current 1rm at this angle 247.5x1
75%=186.5x3 / 85%=211x 3-
90%=222.5x 3- / 95%=237.5 x1
skipping Max work
Adding in Military Press
next
225x4, 225x?
85% x
80% x
65% to fail
CGBP 4 sets 2 different angles
Low incline
Flat



Day 3a week 13- deload pressing day focus-incline press
skipping Max work
next adding in military press 4 sets
95x15,
225x4, 225x3 filmed
Next military press
145x4

Day 3a week 13- 225x3 deload pressing day focus-incline press



military press
145x4
incline press 220x2 filmed
Next military press
145x3 filmed,
Next incline press
210x?

145x3 -deload pressing day Military press



Next incline press
210x5
Next military press
145x?

210x5 - deload pressing day focus-incline press



Next military press
145x5 filmed
Next incline press
170x?

145x5 - deload pressing day military press



170x14
Next military press
95 chainsx?

170x9 - deload pressing day focus-incline press



Next military press
95 chains x 12

CGBP 2 angles 4 sets
low incline- 135x12, 135x14 filmed
Next

Flat - 155x9 ..Failure set

155x9 - deload pressing day CGBP



13 week decent progress 181.5 to 190.7 lbs and 62yrs old



I wasnt going to post progress pics but then why not

Decent 13 week progress 190 lbs and 62yrs old. 3 more weeks on this Macrocycle (I ran this one with 2 reload weeks). Then I make adjustments and do a 12 week Macrocycle where I will do 3 deload weeks..


Post training meal PHO

[charlievanriper]

Having dinner and drinks with my wife Crystal @Taylor's Chowder House
Outstanding food and company
Fried oysters, clams, scallops, battered cod, potatoes, Guiness beer
I am Stuffed but life is GOOD Good Good

[HomeGymChains]

Sounds very nice!

[charlievanriper]

Sounds very nice!

Yes it was a nice night especially after falling and bruising my old ass all over
Didnt accomplish my POA for the week though . So trying to refocus on the goal st hand

[charlievanriper]

Day 1a week 14- Focus- Flat Bench Press
Bench Program

Warmups on Smith machine
185 to 240 then 30%x12, 195, 205
now Bench based on new max 300
Not going to max this week working on more reps at higher %

75%=225x5 / 85%=255x2
90%=270x1 / 95%=285x failed WTF /

today's top out 270 disappointment for the start of week 14.
Need to look at nutrition and sleep..

Dropped to 225 to reactivate 225x6
now back up to
90%=243x4 but I'm doing 245

only got 3
Next

85%= should be 229 but I'm doing
*235x5

next

80%=should be 216 Decided to do another set *225x to fail

decided to add another 225x7


65%=179x17


Adding Pin presses 205x3 sets of 5

Post workout meal

[LWW]

You are a busy guy. I may need to try this coffee stuff, I find that I'm falling asleep alot lately, I'm not tired in the body, it's my eyes, I can't keep 'em open, it's from heavy lifting, if I rest for a full week, this don't happen. And it still happens even after 12 hours of sleep too.

[charlievanriper]

You are a busy guy. I may need to try this coffee stuff, I find that I'm falling asleep alot lately, I'm not tired in the body, it's my eyes, I can't keep 'em open, it's from heavy lifting, if I rest for a full week, this don't happen. And it still happens even after 12 hours of sleep too.

I do love coffee and caffeine although this week I am re starting my juicing so I plan on limiting the coffee and caffeine for a few days maybe a week then start an alternating schedule
i'll post more as I create the schedule

[charlievanriper]

I do love coffee and caffeine although this week I am re starting my juicing so I plan on limiting the coffee and caffeine for a few days maybe a week then start an alternating schedule
i'll post more as I create the schedule

Day 2a week 14-1st meal of the day Switching out coffee for juice- Focus- Incline Bench Press



next up Day 2a Week 14 incline focus

[charlievanriper]

Day 2a week 14- pressing day incline press
Warmups on Smith machine 145x3, 195x3, 215x3, 220x2, 225x5 (steadily increasing reps)
Then on to Incline press -
Bench Program - current 1rm at this angle 252.5x1
75%=190x5 /
*85%=215x2

Next
90%=227.5x2

next 95%=240 failed so dropped to *235x1

Today's Max out attempts - none
next
*225x3 filmed

225x2 failed on 3
225x2
Skipping down to my fail set
65%=165x15


Now switching to low incline for 1 or 2 HR pump sets ..
low incline 165x17, 165x15


1 set Delt Triad 20lbsx15
1 set mid high inclines flys 45lbsx17

Day 2a week 14- Post Training meal - Tacos pressing day incline press


then before bed 30 minutes on the bike

[charlievanriper]

restarted cardio on my New exercise bike
tonight 35 minutes 22 miles 577 cals



Life's not easy. Don't try to make it that way." Matthew McConaughey.

[charlievanriper]

Day 3a week 14- Warm ups on bike- pressing day focus - Decline press
15 minutes 200 calories
then

Day 3a week 14- pressing day focus - Decline press
Warmups on Smith machine 145x3, 195x3, 205x4, 225x4
Then on to Decline press - But first
Barbell Rows & Low incline press
145x10 / 205x4 ,,145x10 / 205x4
145x10 / 205x5 ,,145x10 / 205x5

Bench Program - current 1rm at this angle 285. Rep #'s will depend on how I feel
75%=215x4 / 85%=245x3
90%=257.5x2 /added 267.5x1 /
95%=275x failed, but not done ...
This next group depends as well

added 265x4



Added in these between sets
Box squats - worked up to 205 and felt pain so that's where I stoppped
DB Rows - 85lbx5, 85x5. 85x4, 85x4, last set 65lbsx16

90%255x 4-

Day 3a week 14-90%=255x4 -pressing day focus - Decline press



85%245x 4-
80%235 x 6-
65%=185x20 reps



Wide cable Pulldowns!- 4 sets 125x10
DB Biceps curls 4 sets- 35lbsx10

[charlievanriper]

Day 4 week 14- Shoulders and Triceps day focus - Military press & CGBP


Today working Shoulders and Triceps
starting
Military press- 95x15, 105x15, 110x12, 115x12,

125x9


135x6

137.5x4, 145x2

155x2


165x1


Seated Overhead press 107.5x10, 95x1
next
Close-Grip Bench Press - 135x15, 165x10, 185x6, 195x6,
205x6,


215x3


Barbell shrugs 2 sets 185x10, 8
Seated laterals 1 set 25lbx12,
Standing Bent-over reverse flyes 1 set 25x10
Dual Dumbbell Lying Triceps Extension
20lbx27 burn reps
Long rope press-downs 1 set 45x14

[LWW]

nice press!

[charlievanriper]

decided to Train afterall



Day 1a- Week 15- cardio session 1- Press day plus. Weight per 191.4
30 minutes, 460 cals, 18. Miles

Now some strength work
Military Press- 135x6, 145x6, 155x2, 165x1 170x1 and 172.5x1 getting closer to my 190 goal



Flat Bench - 205x6, 215x5, 225x5, 235x2, 245x2, 255x2, 260x2 failed on 3rd filmed



Seated Kettlebell laterals - 25lbx12, 25lbx10, 25lbx10, filmed, 15lbx20
Seated Kettlebell bent flyes - 25lbx10,10, 7, 15lbx18



DB Rows - 85lbx8 85lbx8 filmed, 85x6, 45lbx20



Then cooldown on the bike and Easter supper Lamb & beef Lasagna with Ceasar salad and Lemon cake for dessert

Made Lamb and beef Lassagne 2 servings

[charlievanriper]

This is how I start my day Nothing new just routine,
Day 2a - Week 15 - Press day plus
Starting the day with An Organic Greens juice with Whey Isolate with Grindhouse presents Planet Terror lol
then morning Cardio session
THE GRIND Continues
41 minutes, 500 Calories, 20 miles
Now for breakfast Breakfast Steak, 3 whole eggs and Avacado
then 30 minutes pre training gonna have a bowl of Organic Grits

[charlievanriper]

After Cardio and Bk it was training time



Day 2a week 15- pressing day incline press
POA decided to warm up on flat bench today
Working 205 to 260 then inclines
Bench Program - current 1rm at this angle 252.5x1
75%=195x6/ 80%=205x /85%=220
90%=/ 95%=
max attempt-
then 90%x4 of current max
85%
80%
65%
then I'll decide what's needed

Bench Program - current 1rm at this angle 252.5x1
75%=195x6/ / 80%=205x4 /85%



=220x3 filmed
next
90%=232



next
242x1
then instead of 95% I want 250....
250x failed dropped to 235



225x?

225x failed so I'm finishing with 4 sets pin presses
157x10 filmed alternating seated kettlebell bent over flyes 15lbx15



157x10, 167x8 filmed,

[youtube.com/embed/KZGAXD_WdIA[/youtube]

179x6 Alternating Seated bent over Kettlebell flyes 15lbx15, 12, 9

Neutral grip DB Incline press 45lbsx15, 45x12

post training meal was lassagna

[charlievanriper]

Day 2b Week 15

Ok Thursday Morning
Greens juice bike time Cardio
"STAY HARD".


Finished with
62 minutes, 32 miles, 800 Calories
STAY ****ING HARD DO THE WORK

after cardio
Bk Eggs and low carb rice

then back work

Back work today
Deadlifts triples 135, 165, 185, 205 then doubles 215, 225, 245, 255 then singles 265, 285
then Barbell rows 155x6, 155x5, 155x5, 115x12
Pullups bwx6, 5, 5, 4
short simple to the point

[charlievanriper]

Day 3 Week 15 Pressing day

Alright Friday morning
Time to "GRIND" Doing the Work ... Everyday No says off

Greens juice then bike time Cardio
"STAY HARD".



bk eggs and avacados

then bowl of Grits

[charlievanriper]

Day 3 Week 15 Pressing day

Alright Friday Afternoon
Time to "GRIND" Doing the Work ... Everyday No says off

Day 3- Week 15 - Bench Program - Focus- Decline Press
initial POA
warmed up with Decline bench 185, 205, 215 triples
Based off 290 goal max
75%= 217.5x6 / 85%= 247.5x2 /
90%=261.5x1 / 95%= 275x? /
New max attempt ? I want 295
then
90%= x 4
Adding in Low incline press
Then CGBP



95%= 275x1 /



New max attempt ? I want 295



definitely not all mine but still got it racked and next time will be easier
then
90%=255x2-1-1

Adding in Low incline press alternating seated Overhead press
Set 1 225x4
Set 2 - 225x5 low incline- Bench Program



Set 3 - 225x5
seated Overhead press
95x5, 95x5,

95x10 seated overhead



seated overhead 95x12

Then
CGBP 135x15, 155x15,

CGBP 185x10



Post Training meal Sushi

[HomeGymChains]

295 is a very nice number! Congrats!

[charlievanriper]

32 minutes, 20 miles, 502 Calories

Saturday morning later than normal but its Grind time... No days off. Fasted Morning bike time after Coffee ...

[LWW]

keep at it!

Nice sushi, ok I'm gonna go blow half a pay check on some dragon, phoenix, and whatever other crazy rolls they have now, the Suhsi bar = my addiction

[charlievanriper]

keep at it!

Nice sushi, ok I'm gonna go blow half a pay check on some dragon, phoenix, and whatever other crazy rolls they have now, the Suhsi bar = my addiction

Lol ya I wish it was more affordable I would eat this everyday lol

[charlievanriper]

Day 1 Week 16 THE "GRIND"
Sunday morning after a fresh lemon grape pear juice its morning Cardio time...
Fasted Morning bike time

Grinding No days off.

35 minutes, 20 miles, 500 Calories
This afternoon training will be focus on flat Bench and Triceps

90 degrees with 11% humidity Inside with no AC but that's okay. I'll face the trials, many don't have even shade.
Day 1a week 16- deload training
Focus- Flat Bench Press
Bench Program All Sets will be fewer reps but still heavy, skipping pump sets and NO full max sets
now based on new max 300lbs
Added 55%=165x3, 65%=195x3, 205x1 for warmups
Adding in
Seated Overhead press starting 95x6, 115x6, 125x6, 135x5 filmed, 237.5x4 all alternating with bench work
75%= 227x5 / 80%=240x4 filmed



Day 1a week 16- 135x5 - deload training seated overhead press



Day 1a week 16- 255x2- deload training Focus- Flat Bench Press



Day 1a week 16-137.5x5- deload training- seated overhead press



Day 1a week 16- 270x1- deload training Focus- Flat Bench Press



Day 1a week 16- 275.5x1 - deload training Focus- Flat Bench Press



Day 1a week 16-225x8 - deload training Focus- Flat Bench Press



Day 1a week 16- post Training meal Lamb Shanks- deload training

[charlievanriper]

Day 2 Week 16 deload training
Nothing but Fresh squeezed Organic juices and Grassfed whey Isolate today
Bench Program focus incline.
Warmups on Smith machine incline
135x8, 145x8, 165x5, 185x5, 205x2

Deadlift -215x5, 225x1, 245x3, 265x1 filmed,
then R/p singles- 265x1, 265x1, then 275xfailed , but understandable not training Deadlifts regularly. So dropped to 225 for 8 moving on

Current 1rm at this angle 252.5
Bench Program focus incline.
Did doubles to fail point
170x2 / 190x2 , 207x2 / 217x2 /
227x1 / 240x1 that was it, I knew I couldn't do more today. Decided to do flat bench to fail as a finisher vs 90% on incline. So final burn set
Flat bench 225x9



Day 2 Week 16 - final set 225x9- deload training



Post Training meal Wild caught bay Scallops with Fried rice Oriental bq pork and Egg foo young

Posted a current Progress pic on my Profile photos but I dont know how to post pics here

[charlievanriper]

Man oh man the hate on social media is REAL
EOD Week 16- 191, totally drug free @ 16.8 % bf.. Not to SHABBY for pushing 63 and Natty .. Growing and Zero TRT, my body is healthy can YOU say the same haters ?


#natuaralbodybuilding , #nattylife , #naturalbodybuilders, #azbodybuilding, #over60strength, #musclebeachvenice, #bodybuildingdrugfree, #nosteroidsneeded, #NaturalLifter, #naturalathlete, #naturalstrength #nattygains #nattylife #fitnessover60 #bodybuildingnatural, #over300club
#bodybuildingcoach, #shareyourpassion, #stayhard,#dothework, #GrindTime

[charlievanriper]

Week 18- 191, 16.0% Still GRINDING Still Training Hard and Staying Hard
Videos on YouTube if your interested

Really just don't think it's worth the time or effort to post details or show the efforts and journey of a JACKED As **** Older guy and how I continue to out lift 90% of you

But here is Friday's top lifts

Day 3 week 17-seated overhead press 167.5x1- 2 weeks of moderate training volume..



Day 3 week 17-standing military press- 172.5 - 2 weeks of moderate training volume.

[charlievanriper]

Week 18 - 191, 16.0% Still GRINDING Still Training Hard and Staying Hard
Morning Cardio fasted
53. Minutes, 726 Calories, 29 miles
Average RPM 102
Post Cardio today egg whites with 1 whole egg scrambled with bacon red bells garlic and jalapenos with half Avacado
Pre workout meal was a roasted chicken breast

Now
Week 18 day 1
Pressing Day
Warm ups Smith low incline 145x15, 165x10, 185x5, 205x4
Seated DB laterals 20lbx12x2
Triceps press-downs 45lbx30x
Seated DB bent flyes 20lbx10x2
Triceps reverse press-downs 45x20

Now outside for
Bench work
Shoulder press work
Triceps work
Some Pulldowns med with for upper back

[charlievanriper]

Week 18 - 191, 16.0% Coming up fast on 63yrs old and Still GRINDING Still Training Hard and Staying Hard

Doing the Thing, Doing it Right AM couples Cardio fasted
Morning
53. Minutes, 726 Calories, 29 miles
Average RPM 102
.........
Afternoon - weights - Press day

2-3 weeks of moderate training volume..
Today Focus- overall Shoulders/chest/Triceps/upper back with
Started
Warm ups Smith low incline 145x15, 165x10, 185x5, 205x4
Seated DB laterals 20lbx12x2
Tricep pressdowns 45lbx30x
Seated DB bent flyes 20lbx10x2
Triceps reverse pressdowns 45x20
Now outside for

Standing military press- 95x12, 115x6, 125x6, 137x6, 147x5, 157x1, 167.5x1, 172.5x1, failed with 175... now 80% 4 to 5 sets145x5, 145x5 filmed



Bench work
1st Barbell Incline 180x6, 185x5, 190x5, 195x5, 200x5, 205x1, 210x1, 215x1, 225x2 filmed



Barbell flat press 225x4x 3 sets
Alternating
Reverse grip Pulldowns med width
12/10/ ending 115x8
Skipped these, ran out of energy lol

Seated Overhead press
CGBP work

#natuaralbodybuilding , #nattylife , #naturalbodybuilders, #azbodybuilding, #over60strength, #musclebeachvenice, #bodybuildingdrugfree, #nosteroidsneeded, #NaturalLifter, #naturalathlete, #naturalstrength #nattygains #nattylife #fitnessover60 #bodybuildingnatural, #over300club
#bodybuildingcoach, #shareyourpassion, #stayhard,#dothework, #GrindTime..

[LWW]

Really just don't think it's worth the time or effort to post details or show the efforts and journey of a JACKED As **** Older guy and how I continue to out lift 90% of you

Yes it is, keep it going!!!

Been busy lately myself.