Real SOLUTIONS Support Center

 
 
  
 Search
  
 Posted Today
  
 Most Active
  
 Help   
 » Home »   » The iSatori Transformation Zone »   » Journal Section »   » What the Arizona Oak accomplished today!

Announcements
Eat-Smart® High-Protein Meal Replacement Bar—Powered by Whey Protein Hydrolysates
  • Delicious "Candy-Bar" Taste
  • 27g Protein, Powered by Whey Protein Hydrolysates, Which Absorb Faster & Better for Superior Results*! (*Compared to regular whey protein)
  • Low Sugar Alcohols
  • Zero Trans Fat
  • High Fiber
  • On Sale now at www.isatoritech.com or call for special pricing 1-866-688-7679
     
    Buy 1 box (9 bars) and get 25% off: $21.87 ($2.43 per bar) GOOD DEAL

    Buy 3 box’s (27bars) and get 33% off: $58.32 ($2.16 per bar) BETTER DEAL

    Buy 6 box’s (54 bars) and get 50% off: $87.48 ($1.62 per bar) BEST DEAL!

    Pages: 7 of 8:    <  ...  2  3  4  5  6  [7]  8  > 

     View Previous Topic
    View Next Topic 

       What the Arizona Oak accomplished today!

     There are 145 replies to this message.  There are 20 replies on this page.

    P: 10/28/2009 8:33:48 AM
    Kalt

    Moderator

    Total Posts: 1,082
    Last Post: 2/26/2010
    Member Since: 11/7/2003

    Charlievan,

     

    My first time in your journal but not the first time following it. Your workouts are BRUTAL! Very impressive!! I am also impressed that you take the time to fire up your rotator cuff (RTC) before benching. In working in my field, (Sports Medicine), i've seen way to many people neglect the RTC & the problems that they encounter are numerous & serious. Keep up the great work!

     

    Kalt

    This column should in no way take the place of going to a physician for a diagnosis of an injury. A physician is capable of performing special tests such as x-rays, mri's, and ct scans to make a diagnosis. This column is designed to help guide people to the appropriate health care provider. ALWAYS consult with your physician before taking advice from this website.

    Real SOLUTIONS Mag, iSatori, and BestAbs assumes no liability for the recommendations, advice, or content posted in this forum.  The ideas expressed in this forum aren't necessarily the views of iSatori or it's subsidiaries.  Always consult with a physician before taking advice form the board.

    Revisions : 0   |    Posted:  10/28/2009 8:33:48 AM    |    IP:  Recorded    |    Report this post
    P: 10/28/2009 11:57:54 AM
    charlievan

    Member

    Total Posts: 134
    Last Post: 1/6/2010
    Member Since: 5/28/2009

    Thx Kalt,

    The reason I put so much time into the cuff work is back in 96, I was training to get into Competition the first time. I damaged my right side cuff doing insane Standing Barbell Presses, now a few yrs later I dont ever want to feel that kind of pain again.

     

    Ya man they are brutal, I try every workout to push my body to the most extreme level I can reach. Beleive me this if I had a training partner my workouts would be twice as brutal. lol

    51 years old as of 10/14 and still Rocking the World as A Big Dog!

    I AM A BEAST A FREAK OF MOTHER NATURES WOMB. I am an overly Arrogant, self Manical, Inflated Super Egotistical, Self Absorbed Love me or hate me dont give a **** what you think get moving or get the **** out of the way overly opinionated self centered son of an American Legacy! THIER IS NO ONE LIKE ME.
    I WILL NEVER GIVE IN I WILL NEVER GIVE UP. THE IRON IS MY WORLD, AND STEEL IS MY WILL. I AM MASTER OF ALL I CAN SEE.
    Do You think you can stand with me and be my Brother ?

    Revisions : 0   |    Posted:  10/28/2009 11:57:54 AM    |    IP:  Recorded    |    Report this post
    P: 10/28/2009 4:51:36 PM
    charlievan

    Member

    Total Posts: 134
    Last Post: 1/6/2010
    Member Since: 5/28/2009

    Full Back Day in The Warriors Den




    Well Made my Back Blazing Hot today! The Arizona Oak Tore it up today.

    Rack Pulls 8 sets
    365x1 // 385x1 // 405x1 // dropped back to 365x4 // 365x3 // 365x2 // 365x1

    Weighted Wide grip Pullups6 sets
    45lbsx4 // 45lbsx3 // 35lbsx4 // 35lbsx3 // 25lbsx5 // bodywtx10

    Weighted Parelell Pullups 5 sets
    45lbsx4 // 35lbsx5 // 35lbsx5 // 35lbsx4 // 25lbsx8

    Barbell Rows 4 sets
    245x2 // 225x4 // 205x7 // 155x20

    Reverse grip Rows 4 sets
    155x10 // 155x10 // 155x8 // 135x12

    Low Cable rows ( triangle ) 4 sets
    125x15 // 165x8 // 185x5 // 135x11

    DB Rows 4 sets
    90x7 // 90x6 // 90x5 // 55x12

    Barbell Curls 4 sets ( by now my Arms were toast but I pushed thru on Curls)
    95x8 // 95x8 // 95x6 // 95x6

    DB Curls ( 21's) 3 sets
    35 // 35 // 25

    Post workout meal 6oz petite Sirloin ( medium rare, bloody) a sweet potato. 1 cup fresh Brocolli, 2 eggs mixed with brown rice ( since these are 6 oz and not 8 oz steaks)

    51 years old as of 10/14 and still Rocking the World as A Big Dog!

    I AM A BEAST A FREAK OF MOTHER NATURES WOMB. I am an overly Arrogant, self Manical, Inflated Super Egotistical, Self Absorbed Love me or hate me dont give a **** what you think get moving or get the **** out of the way overly opinionated self centered son of an American Legacy! THIER IS NO ONE LIKE ME.
    I WILL NEVER GIVE IN I WILL NEVER GIVE UP. THE IRON IS MY WORLD, AND STEEL IS MY WILL. I AM MASTER OF ALL I CAN SEE.
    Do You think you can stand with me and be my Brother ?

    Revisions : 0   |    Posted:  10/28/2009 4:51:36 PM    |    IP:  Recorded    |    Report this post
    P: 10/30/2009 4:01:06 PM
    charlievan

    Member

    Total Posts: 134
    Last Post: 1/6/2010
    Member Since: 5/28/2009

    Well yesterday was a reast day except for a short 30 minute Ab Circuit Routine, now Today back to the Warriors Den for a blistering Shoulder Blast!




    Standing Barbell Press -
    155x10 // 165x6 // 185x4 // 195x2 // 205x1 // rest 2 minutes then
    205x1 // 185x4 // 165x6 // then 135 to fail - 11 reps // then imediately drop bar to saftey bars, drop to knee's then hit partials to fail at midpoint - 8 reps // drop saftey bar 2 holes and press to fail again - 6 reps.




    Clean & Press ( this was getting hard now )
    135x10 // 155x4 // 155x4 // 155x3 ( on this one I could not hold on to the bar anymore) took a 4 to 5 minute rest and stretched a little.




    Upright Rows
    135x5 // 125x8 // 115x12 // 95 to fail - 14 reps




    Behind back Shrugs
    185x25 // 205x20 // 225x15




    DB Shrugs
    90x20 // 90x20 // 90x20




    Incline Press ( followup session did reps)
    95x25 // 115x17 // 135x13




    DB Reart Delt Raise ( head on Bench)
    35x16 // 35x14 // 35x12 // 25x14




    DB Side Lateral
    40x7 // 40x7 // 40x6 // 25x18




    This finisher was tough try it sometime!
    21's doing Lying DB ext, DB Press, DB Fly - start lying on back on flat bench, take DB in each hand start with Ext starting position DB's over chest elbows bent palms facing go back behing head return to starting position, do DB Press and go imediatly into DB Fly return to starting position and repeat, I started with 35's and ended up doing 3 sets. Its an amazing burn.




    51 years old as of 10/14 and still Rocking the World as A Big Dog!

    I AM A BEAST A FREAK OF MOTHER NATURES WOMB. I am an overly Arrogant, self Manical, Inflated Super Egotistical, Self Absorbed Love me or hate me dont give a **** what you think get moving or get the **** out of the way overly opinionated self centered son of an American Legacy! THIER IS NO ONE LIKE ME.
    I WILL NEVER GIVE IN I WILL NEVER GIVE UP. THE IRON IS MY WORLD, AND STEEL IS MY WILL. I AM MASTER OF ALL I CAN SEE.
    Do You think you can stand with me and be my Brother ?

    View Revisions : 1   |    Posted:  10/30/2009 4:01:06 PM    |    IP:  Recorded    |    Report this post
    P: 10/31/2009 5:09:46 PM
    charlievan

    Member

    Total Posts: 134
    Last Post: 1/6/2010
    Member Since: 5/28/2009

    Wow woke up today a little stiff, but considering what I did yesterday I should have been way more than a little stiff. You have to love a product that heals the body as quick as this product does.

    So I decided to kick in a strictly Arm day before tackling Legs again tomorrow! First woke up and weighed in at 189 lbs at 14.8% ( Still solid under 15% bodyfat with 16lbs to go.

    Started out with Straight Bar Curls -
    115x10 // 125x7 // 135x5 // 145x4 // 145x2

    Close Grip Presses -
    225x12 // 235x9 // 245x6 // 255x4

    Weighted Chins -
    35lbx8 // 35x8 // 35x6

    Skull Crushers -
    3 sets 125x10

    DB seated Alt Curls -
    55x8 // 55x6 // 55x3

    Wrist curls pron -
    65x10 // 65x10 // 65x10

    Wrist Curls sup -
    120x7 // 120x5 // 120x4

    Finished with wrist roller -
    3 sets 20lbs

    51 years old as of 10/14 and still Rocking the World as A Big Dog!

    I AM A BEAST A FREAK OF MOTHER NATURES WOMB. I am an overly Arrogant, self Manical, Inflated Super Egotistical, Self Absorbed Love me or hate me dont give a **** what you think get moving or get the **** out of the way overly opinionated self centered son of an American Legacy! THIER IS NO ONE LIKE ME.
    I WILL NEVER GIVE IN I WILL NEVER GIVE UP. THE IRON IS MY WORLD, AND STEEL IS MY WILL. I AM MASTER OF ALL I CAN SEE.
    Do You think you can stand with me and be my Brother ?

    Revisions : 0   |    Posted:  10/31/2009 5:09:46 PM    |    IP:  Recorded    |    Report this post
    P: 11/1/2009 6:57:41 AM
    ShariFitness - Personal Trainer

    Moderator

    Total Posts: 6,262
    Last Post: 6/12/2010
    Member Since: 3/22/2004

    "Wow woke up today a little stiff, but considering what I did yesterday I should have been way more than a little stiff. You have to love a product that heals the body as quick as this product does. "
     

    Charlie - what product are you referring to?


    "It ain't about how hard you hit, it's about how hard you can get hit and keep moving forward" - Rocky Balboa

    Shari Fitness - Professional Fitness Consultant
    www.fitnessgenerator.com/shari"> TRAIN ON LINE WITH ME


    Visit my Website www.FitTalkNews.com

    Revisions : 0   |    Posted:  11/1/2009 6:57:41 AM    |    IP:  Recorded    |    Report this post
    P: 11/1/2009 4:24:06 PM
    charlievan

    Member

    Total Posts: 134
    Last Post: 1/6/2010
    Member Since: 5/28/2009

    Legs today!

    Leg Press
    485x15 // 505x12 // 515x10 // 525x8
    Toe Press
    485x18 // 485x15 // 505x12 // 515x8

    Standing Leg Curl
    35x12 // 45x10 // 45x10 // 45x8

    Standing Calf Raises
    445x18 // 15 // 12 // 9

    Alternated walking lunges with Leg Extensions
    Walking lunges 25lbx 20 steps out & Back then // repeat // did 15 steps out and back
    Leg Extensions 90x20 // 115x15 // 125x12 // 135x10

    Finished with 1 set of Squats to Failure 135x27 reps

     

    Sherri I am refering to a Glutathione Accelerator called MAX/GXL.


    51 years old as of 10/14 and still Rocking the World as A Big Dog!

    I AM A BEAST A FREAK OF MOTHER NATURES WOMB. I am an overly Arrogant, self Manical, Inflated Super Egotistical, Self Absorbed Love me or hate me dont give a **** what you think get moving or get the **** out of the way overly opinionated self centered son of an American Legacy! THIER IS NO ONE LIKE ME.
    I WILL NEVER GIVE IN I WILL NEVER GIVE UP. THE IRON IS MY WORLD, AND STEEL IS MY WILL. I AM MASTER OF ALL I CAN SEE.
    Do You think you can stand with me and be my Brother ?

    Revisions : 0   |    Posted:  11/1/2009 4:24:06 PM    |    IP:  Recorded    |    Report this post
    P: 11/3/2009 2:11:45 PM
    charlievan

    Member

    Total Posts: 134
    Last Post: 1/6/2010
    Member Since: 5/28/2009

    Today after a great restful sleep last night, A continuing Journey with MAX/GXL as my primary Supplement.
    both pre workout and before bed. I hit it hard today, as I said before this Micro Cycle is about building Strength levels and stimulaing Muscle Growth. I'm sticking with an 8 to 12 rep range in primary Compound movements and 10 to 15 on isolation work maintaining continual stress on the Muscle fiber as much as Possible.

    Today Chest work:

    Rotator Cuff Circuit 2 sets 20 reps with 12 lb DB's thru 3 exercises.

    Flat bench Press- 5 sets ( trying for 8 to 12 )
    245x7 // 245x5 // 235x6 // 225x10 // 225x8

    Incline Barbell Press - 4 sets ( 8 to 12)
    155x12 // 155x10 // 155x10 // 155x9

    Decline Press - 4 sets (8 to 12 )
    205x9 // 205x8 // 205x8 // 205x7

    Decline Fly 3 sets ( 10 to 15 )
    55x10 // 55x10 // 35x15

    Incline Fly 3 sets ( 10to 15)
    45x12 // 45x12 // 35x15

    Finished with a triple Superset of DB Incline Press, Incline Pushups, and Dips
    1. Dips 17 //Pushups 11 // Incline Press 7 // 1 minute rest
    2. Pushups 14 // Incline Press 5 // Dips 11
    3. Incline press 3 // Dips 6 // Pushups 8

    Post workout meal 2 -6 oz Angus Beef Patties, dinner salad w/ 1/2 cup raw Broccoli, Medium Sweet Potato. 6 UniLiver Tabs. I'll do a shake within 45 minutes.



    51 years old as of 10/14 and still Rocking the World as A Big Dog!

    I AM A BEAST A FREAK OF MOTHER NATURES WOMB. I am an overly Arrogant, self Manical, Inflated Super Egotistical, Self Absorbed Love me or hate me dont give a **** what you think get moving or get the **** out of the way overly opinionated self centered son of an American Legacy! THIER IS NO ONE LIKE ME.
    I WILL NEVER GIVE IN I WILL NEVER GIVE UP. THE IRON IS MY WORLD, AND STEEL IS MY WILL. I AM MASTER OF ALL I CAN SEE.
    Do You think you can stand with me and be my Brother ?

    Revisions : 0   |    Posted:  11/3/2009 2:11:45 PM    |    IP:  Recorded    |    Report this post
    P: 11/5/2009 5:09:03 PM
    charlievan

    Member

    Total Posts: 134
    Last Post: 1/6/2010
    Member Since: 5/28/2009

    Steady awoke today 190.5 again solid hopefully I'll end the week at 192.5.
    Yesterday for dinner I rediscovered the mongolian bbq just awesome, had 4 bowls of Brocolli, cabbage, and beef baby plus 2 bowls of Ice Cream. Could have eaten more but it was already 6:30 pm ( I need to go thier for lunch ) lol.
    It was fun though got to eat and talk with a group of buff guys from the area Gang enforcement unit just awesome.

    Today we Tackled The Full Back, The further development of a Gladiators Back!

    Warmups today 2 sets 15 reps bodyweight Hperextensions

    Jumped straight into rack Pulls
    405x2 ( not trying to push things here) 5 sets
    dropped to a lighter 365x6 wanted more reps (time under tension) so dropped to
    345x8
    345x7
    then finished with 365x1 ( as I firmly beleive you never end an exercise on the low weight side, on a compoung growth type exercise)

    Barbell Shrugs
    325x12
    315x15
    225x20
    225x20

    Weighted Pullups again (time under tension at this point is more important )
    25lbsx8
    25lbsx6
    25lbsx5
    25lbsx5

    Barbell rows 5 sets
    3 sets Reverse Grip -
    145x12
    145x10
    145x10
    2 sets regular grip
    165x10
    165x9

    Seated low cable rows
    165x10
    165x8
    135x12

    Dumbell Rows
    90x10
    90x9
    90x7

    Finishers bodyweight wide grip pullups ASAP
    14
    8

    Parelell grip Pullups
    16
    12

    Back is fried today!


    51 years old as of 10/14 and still Rocking the World as A Big Dog!

    I AM A BEAST A FREAK OF MOTHER NATURES WOMB. I am an overly Arrogant, self Manical, Inflated Super Egotistical, Self Absorbed Love me or hate me dont give a **** what you think get moving or get the **** out of the way overly opinionated self centered son of an American Legacy! THIER IS NO ONE LIKE ME.
    I WILL NEVER GIVE IN I WILL NEVER GIVE UP. THE IRON IS MY WORLD, AND STEEL IS MY WILL. I AM MASTER OF ALL I CAN SEE.
    Do You think you can stand with me and be my Brother ?

    Revisions : 0   |    Posted:  11/5/2009 5:09:03 PM    |    IP:  Recorded    |    Report this post
    P: 11/6/2009 3:48:57 PM
    charlievan

    Member

    Total Posts: 134
    Last Post: 1/6/2010
    Member Since: 5/28/2009

    Well another day in the life, Shoulders today.

    1. Rotator Cuff circuit - 2 sets 3 exercises 12lbs x 20 reps

    2. Standing Barbell Press - 5 sets 8 to 10 reps
    205x2
    165x10
    165x9
    170x8
    170x7
    Followed imediatley ( no rest no pause ) dropped to my knee's with the bar on the saftey bar (at midpoint) and hit 165x6 // pulled pair of 2.5's then did 160x5 // pulled another set of 2.5's did 155x3 ( Shoulders were on fire)

    3. Clean & Press- 4 sets ( this session was 6 to 8 reps)
    145x7 // 145x7 // 145x6 // 145x6

    4. Behind the back Shrugs- 3 sets 10 to 12 with a pause at top
    205x12 // 205x12 // 205x10

    5. Rear Delt raise ( head on bench) 3 sets 12 to 15
    35x15 // 35x13 // 35x12

    6. DB side lateral Raise- 3 sets 6 to 10
    40x8 // 40x7 // 40x6

    7. DB front raise - 3 sets 8 to 10
    35x10 // 35x10 // 35x8

    Felt a small pain in my right wrist ( unsure of from what) but I am Icing and wrapping it just to be safe, I'll post tomorrow if it develops into an issue.


    Revisions : 0   |    Posted:  11/6/2009 3:48:57 PM    |    IP:  Recorded    |    Report this post
    P: 11/10/2009 6:43:59 AM
    charlievan

    Member

    Total Posts: 134
    Last Post: 1/6/2010
    Member Since: 5/28/2009

    Well an update the wrist is a minor sprain ( just a quick reminder not to get cocky, did not work lol) it will be healed in a couple more days. To keep doing something Sunday I did an AB Circuit 7 exercises 25 reps each 3 sets all in 30 minutes ( good burner)

    Monday I hit legs and since I cant really grip anything I tackled 10 sets of Leg Press / Toe Presses 485 for 12 reps 4 sets, 425 for 12 reps for 4 sets then could only get 8 reps for the last 2 sets at 425

    Standing leg Curls 3 sets 35x12

    Leg Extensions 3 sets 165x8

    today I'll do my ABs again, Wensnday rest, thursday Legs again, Friday AB's Saturday Rest, Sunday I should be back to normal and I'll restart my program with Legs ( including an Assortment of Squats)

    Changing my whole view on wrist support and gloves (wrist wraps I'm gonna be using these always now, grip training I'll do with specialized work)


    51 years old as of 10/14 and still Rocking the World as A Big Dog!

    I AM A BEAST A FREAK OF MOTHER NATURES WOMB. I am an overly Arrogant, self Manical, Inflated Super Egotistical, Self Absorbed Love me or hate me dont give a **** what you think get moving or get the **** out of the way overly opinionated self centered son of an American Legacy! THIER IS NO ONE LIKE ME.
    I WILL NEVER GIVE IN I WILL NEVER GIVE UP. THE IRON IS MY WORLD, AND STEEL IS MY WILL. I AM MASTER OF ALL I CAN SEE.
    Do You think you can stand with me and be my Brother ?

    Revisions : 0   |    Posted:  11/10/2009 6:43:59 AM    |    IP:  Recorded    |    Report this post
    P: 11/11/2009 12:08:01 PM
    Skinny

    Moderator

    Total Posts: 4,009
    Last Post: 9/2/2010
    Member Since: 5/13/2003

    Too bad about the wrist--but good that it's not something worse.  Way to go in keeping up with the workouts in such a creative way.  I've had to do that a few times too.

     

    I always use wrist straps for my back workout and for traps.

    Old Man Skinny

    Revisions : 0   |    Posted:  11/11/2009 12:08:01 PM    |    IP:  Recorded    |    Report this post
    P: 11/15/2009 7:39:48 PM
    Kalt

    Moderator

    Total Posts: 1,082
    Last Post: 2/26/2010
    Member Since: 11/7/2003

    Charlievan,





     





    Let me know if the wrist doesnt come around in a timely fashion. I'd be more than happy to give you my 2 cents for what its worth. I'm glad that it's only a minor issue.





     





    You mentioned grip training. Have you seen the fat grips you can put on bars/machines? The are rubber and taper so that the fattest part is where your pinky finger is and it gets smaller towards your first finger/thumb. Our director of S&C here at JMU uses them w/our basketball teams and I've dabbled with them. They really get your forearms/grip fired up while working out. I've used them while benching, doing back, almost every exercise just to get a feel for what works best with them, and they really are a good workout for your grip strength.





     





    Heal fast & let me know if there's anything I can do to help.





     





    Kalt





    This column should in no way take the place of going to a physician for a diagnosis of an injury. A physician is capable of performing special tests such as x-rays, mri's, and ct scans to make a diagnosis. This column is designed to help guide people to the appropriate health care provider. ALWAYS consult with your physician before taking advice from this website.

    Real SOLUTIONS Mag, iSatori, and BestAbs assumes no liability for the recommendations, advice, or content posted in this forum.  The ideas expressed in this forum aren't necessarily the views of iSatori or it's subsidiaries.  Always consult with a physician before taking advice form the board.

    Revisions : 0   |    Posted:  11/15/2009 7:39:48 PM    |    IP:  Recorded    |    Report this post
    P: 11/16/2009 5:27:17 PM
    charlievan

    Member

    Total Posts: 134
    Last Post: 1/6/2010
    Member Since: 5/28/2009

    Thx Kalt, I use the grips I got with my Power Hooks, they create a fatter bar. Used them for the first time today wow pretty awesome.


    Created an Alternate Heavy DB session for Chest yesterday, tackled it today and felt good ( great burn today ) a little soreness in the wrist, but no real pain. Tomorrow will be a good test Back work will put a little strain on that wrist so we’ll see how it goes.
    Another great testiment to how great it is to be using MAX/GXL after a week without working my upper body not an tiny bit of drop in strength, weight level, or stamina, jumped into my Heavy DB work today and blasted my Chest for 90 minutes ( limited rest between sets, just hard core lifting to total failure and now 1 hr later I feel strong and refreshed enough to go lift some more. No wonder some of the top Athletes that are using MAX are excelling in thier chosen fields. Recovery is Amazing. My Congrats to Manny for his amazing win and his accomplishments.

    Started with a 2 set Rotator cuff Circuit for warmups


    DB Flat Fly 4 sets 12 reps
    35×12 // 40×12 // 45×12 // 55×10


    DB Incline Press 4 sets
    65×12 // 65×12 // 70×10 // 80×8


    DB Decline Press 4 sets
    70×10 // 70×8 // 70×8 // 70×8


    DB Flat Press 4 sets 10 reps
    75×10 // 75×8 // 75×8 // 75×8


    Incline Pushups 3 sets
    25 // 22 // 18


    Wide Grip Dips 3 sets
    35lbx12 // 35lbx9 // 35×7


    Finished w/ DB Flys again to push more blood into the muscles of the Chest. 4 sets
    40×10 //40×10 // 40×9 // 4×7



    51 years old as of 10/14 and still Rocking the World as A Big Dog!

    I AM A BEAST A FREAK OF MOTHER NATURES WOMB. I am an overly Arrogant, self Manical, Inflated Super Egotistical, Self Absorbed Love me or hate me dont give a **** what you think get moving or get the **** out of the way overly opinionated self centered son of an American Legacy! THIER IS NO ONE LIKE ME.
    I WILL NEVER GIVE IN I WILL NEVER GIVE UP. THE IRON IS MY WORLD, AND STEEL IS MY WILL. I AM MASTER OF ALL I CAN SEE.
    Do You think you can stand with me and be my Brother ?

    Revisions : 0   |    Posted:  11/16/2009 5:27:17 PM    |    IP:  Recorded    |    Report this post
    P: 11/17/2009 7:46:13 PM
    charlievan

    Member

    Total Posts: 134
    Last Post: 1/6/2010
    Member Since: 5/28/2009

    Well I guess I can say I'm 100% back to normal now.
    Did Back today with just a vary slight pain at certain moves, but all is good.

    Started with 2 sets of Straight Arm Push downs for warmup with 2 sets of Hyperextensions

    then
    Rack Pulls - 225x15 // 315x12 // 345x8 // 365x4

    Barbell Shrugs - alternated between front and behind the back
    Front - 315x10 // 295x12 // 295x10 // 295x8
    Behind - 295x8 // 295x6 // 225x15 // 225x12

    Pullups - Bodyweight
    12 // 10 // 10 // 10 // 8

    Barbell Rows
    front - 165x14 // 175x12 // 185x8
    reverse - 145x8 // 145x6 // 135x15 ( nice and slow)

    Wide Grip Pulldowns
    145x10 //145x8 // 145x5

    Reverse grip (short bar) Pulldowns
    125x13 // 135x9 // 145x5

    Low Cable Row
    135x12 // 135x10 // 135x7

    Finished with a couple blood pumpers
    Straight Arm Pushdown
    50x12 // 50x10

    Hyperextensions
    25 reps

    Good Back burn.


    51 years old as of 10/14 and still Rocking the World as A Big Dog!

    I AM A BEAST A FREAK OF MOTHER NATURES WOMB. I am an overly Arrogant, self Manical, Inflated Super Egotistical, Self Absorbed Love me or hate me dont give a **** what you think get moving or get the **** out of the way overly opinionated self centered son of an American Legacy! THIER IS NO ONE LIKE ME.
    I WILL NEVER GIVE IN I WILL NEVER GIVE UP. THE IRON IS MY WORLD, AND STEEL IS MY WILL. I AM MASTER OF ALL I CAN SEE.
    Do You think you can stand with me and be my Brother ?

    Revisions : 0   |    Posted:  11/17/2009 7:46:13 PM    |    IP:  Recorded    |    Report this post
    P: 11/19/2009 8:25:04 PM
    charlievan

    Member

    Total Posts: 134
    Last Post: 1/6/2010
    Member Since: 5/28/2009

    1. Rotator Cuff circuit - 2 sets 3 exercises 12lbs x 20 reps

    2. Seated Dumbbell Press - 5 sets 6 to10 reps
    70x10 // 75x10 // 75x8 // 80x6 // 80x6

    3. Clean & Press- 4 sets ( this session was 8 to 10 reps)
    135x10 // 135x10 // 145x8 // 145x6

    4. Upright Rows (straps & controlled movement) 4 sets 8 to12
    115x8 // 115x8 // 115x8 // 115x6

    5. Behind the back Shrugs- 3 sets 10 to 12 with a pause at top
    205x15 // 205x15 // 205x12

    6. Rear Delt raise ( head on bench) 3 sets 10 to15
    40x12 // 40x10// 40x10

    7. DB side lateral Raise- 3 sets 6 to 10
    40x10 // 40x9// 40x7

    8. DB front raise - 3 sets 6 to 10
    40x8 // 40x8/ 40x8



    51 years old as of 10/14 and still Rocking the World as A Big Dog!

    I AM A BEAST A FREAK OF MOTHER NATURES WOMB. I am an overly Arrogant, self Manical, Inflated Super Egotistical, Self Absorbed Love me or hate me dont give a **** what you think get moving or get the **** out of the way overly opinionated self centered son of an American Legacy! THIER IS NO ONE LIKE ME.
    I WILL NEVER GIVE IN I WILL NEVER GIVE UP. THE IRON IS MY WORLD, AND STEEL IS MY WILL. I AM MASTER OF ALL I CAN SEE.
    Do You think you can stand with me and be my Brother ?

    Revisions : 0   |    Posted:  11/19/2009 8:25:04 PM    |    IP:  Recorded    |    Report this post
    P: 11/20/2009 3:42:36 PM
    charlievan

    Member

    Total Posts: 134
    Last Post: 1/6/2010
    Member Since: 5/28/2009

    Today Hit the Arms solid, probably one of the best routines I've ever done for Total arm development. I am wasted right now, to the point of having dificulty typing. After eating and taking my MAX I should feel better ( hopefully), but right now I am wasted!

    Started with Triceps (1 superset between CGP and SkullCrushers and Weighted Dips then a giant set of Biceps then repeat 3 sets of Triceps and 2 sets of Biceps)

    So first warmups with Bodyweight dips x 25 reps, 1 set of CGP 135x12 then_

    Close Grip Presses - 205x6 // 185x14 // 185x12
    SkullCrushers - 95x15 // 105x12 // 105x12
    Weighted Dips - 90x6 // 90x6 // 90x5

    to Biceps
    Preacher Curls - 105x15 // 105x12
    Alt standing DB Curls - 40x8 // 40x10
    Standing EZ close grip Curls - 85x20 // 95x17
    Seated 1/2 curls - 30x15 // 40x6-30x8
    1 arm cable curls - 12 reps // 12 reps
    Standing Reverse Curls - 95x12 //95x10
    Seated DB Curls - 30x12 // 30x10
    Hammer Curls - 25x20 // 25x18
    Biceps were cooked by now ( I still had my tricep finishers to go)

    Repeat Tricep superset

    Final finishers
    Tried Reverse Grip Pushdowns w/ short bar ( to much strain on the wrist )
    Tried 1 Arm reverse Pulldowns got 2 sets of 15 reps
    Rope Pushdowns 2 sets 15 reps
    finished with another set of Bodyweight Dips x 20 reps to increase blood pump.

    6 oz chicken breast and 4 egg whites pre/ workout meal.
    8 oz's Steak ( MR) w/ raw Brocolli and sweet potato with 1 slice Ezekiel bread ( to soak up the beef juices ) for post workout meal

    51 years old as of 10/14 and still Rocking the World as A Big Dog!

    I AM A BEAST A FREAK OF MOTHER NATURES WOMB. I am an overly Arrogant, self Manical, Inflated Super Egotistical, Self Absorbed Love me or hate me dont give a **** what you think get moving or get the **** out of the way overly opinionated self centered son of an American Legacy! THIER IS NO ONE LIKE ME.
    I WILL NEVER GIVE IN I WILL NEVER GIVE UP. THE IRON IS MY WORLD, AND STEEL IS MY WILL. I AM MASTER OF ALL I CAN SEE.
    Do You think you can stand with me and be my Brother ?

    Revisions : 0   |    Posted:  11/20/2009 3:42:36 PM    |    IP:  Recorded    |    Report this post
    P: 11/24/2009 4:50:33 PM
    charlievan

    Member

    Total Posts: 134
    Last Post: 1/6/2010
    Member Since: 5/28/2009

    Monday was a short Chest w/o

     

    Today I just finished my Back Routine

    Warmups 2 sets 10 reps Hyperextensions
    Rack Pulls 225x6 // 295x5

    Rack Pulls 2 attempts at 415 ( failed )
    405x1 // 385x2 // 365x4 // 325x8 // 325x7

    Barbell Shrugs ( to the front)
    325x6 // 3 sets 305x10 //
    alternate with
    Pullups 10 // 10 // 10 // 10 // 8

    Barbell Shrugs ( to the back)
    3 sets 225x20 reps

    Barbell Rows ( reg )
    175x12 // 185x10 // 195x8

    Straight Arm Pushdowns 3 sets 55x12 // 55x10 // 55x9
    Alternate with
    Low Cable rows 3 sets 140x10 // 140x8 // 140x8

    Finished with a blood pumping set of Barbell Rows 95x35 reps
    and 1 set of 20 Hyperextensions

    51 years old as of 10/14 and still Rocking the World as A Big Dog!

    I AM A BEAST A FREAK OF MOTHER NATURES WOMB. I am an overly Arrogant, self Manical, Inflated Super Egotistical, Self Absorbed Love me or hate me dont give a **** what you think get moving or get the **** out of the way overly opinionated self centered son of an American Legacy! THIER IS NO ONE LIKE ME.
    I WILL NEVER GIVE IN I WILL NEVER GIVE UP. THE IRON IS MY WORLD, AND STEEL IS MY WILL. I AM MASTER OF ALL I CAN SEE.
    Do You think you can stand with me and be my Brother ?

    Revisions : 0   |    Posted:  11/24/2009 4:50:33 PM    |    IP:  Recorded    |    Report this post
    P: 11/26/2009 10:11:36 AM
    charlievan

    Member

    Total Posts: 134
    Last Post: 1/6/2010
    Member Since: 5/28/2009

     





         This is the story of my first experience as an Enviormental Protester in 1981. This was the final days of a year long Journey on the road Hitchiking across the West and experiencing life ( true life on the wild streets of our Nation). This was a Journey started because of lost love, but it became an adventure that let to enlightenment and Discovery... See More... Read More, the sharing of many journeys, experiencing many new loves, many friendships, of many dificulties, of many joys. Of learning just how much good is in most people and seeing how much the fear of unknown things can blind some people. This was an educaion that taught me just how cold but at the same time how warm the road can be.
    This is the story of my first experience as an Enviormental Protester in 1981. This was the final days of a year long Journey on the road Hitchiking across the West and experiencing life ( true life on the wild streets of our Nation). This was a Journey started because of lost love, but it became an adventure that let to enlightenment and Discovery, the sharing of many journeys, experiencing many new loves, many friendships, of many dificulties, of many joys. Of learning just how much good is in most people and seeing how much the fear of unknown things can blind some people. This was an educaion that taught me just how cold but at the same time how warm the road can be.










         This Journey started because of lost love, it became a Journey of discovery over a year later!
    I may at a later date chronical my adventures from the beginning, but today we will start this in Taos New Mexico after saying goodbye to the members of the Rainbow Family I had been a guest of up in Rincon Canyon. After having a native Charm of Protection tied around my neck and being blessed by the tribal elder I said my goodbyes and headed North to Denver. From Denver I headed to Cheyanne, then Evanston where I sat for 3 days sleeping under the underpass. Then the morning of the 3rd day I received my first of many blessings to come a ride by an Oil worker who took me to his home and where I spent 1 week with his family as their guest ( we went to provo to bar hop, to dinner I had a blast watching their kids) when this time ended My friend took me to the Truck stop in Salt Lak where I found a driver that needed a Humper ( someone to unload the furnishings he carried ) we hit Sacramento and I received 100$ to unload a load of antique priceless furniture. 

    Well then I got picked up by some young kids heading into San Francisco. So their I was in DownTown San Fran with no idea where to go or what to do. In a construction area with well I'll leave it to you to get the idea ( young good looking guy alone in San Fran lets just say I was nervous and maybe a little scared and I wanted out of thier fast, Well with directions I made it back to the Bridge where I sat and as the sun started to set a Hippie painted VW Van pulled up and the couple inside asked where I was headed, when I told them they agreed to take me to this really cool Diner in San Jose where they new I could catch a ride south on Coast 1. So off we went to the Diner smoking some good weed ( hippies always got the best smoke, well back then they did lol) laughing and just having a great time.

    When I got to the Diner I decided to go in and have dinner ( I had some money and they were reported to have awesome burgers and fries. Well while eating the next blessing came on my Journey, my cute waitress had an admirer and he lived in San Jose and worked in Monterey at a Jag dealer. Well she asked him to take me down to the Junction and he said cool ( not only did he give me a ride he would not let me pay for my dinner all this kindness I could not understand with a backpack on the road most treated me like a bum, I had a shower and shaved before in Sacramento, but I still could not understand Yet). We went outside and I just froze here was the coolest black with tan leather Jag standing before me and the dude was laughing telling me to get in, he asked if I had ever been in one and I laughed back and said no. He hit the junction and was off like a rocket, I did not stop squeezing the seat till we hit the junction to Monterey and Salinas where my Journey with him ended with his friendship.

    I went into the Diner/bar where after a couple drinks then coffee and a lot of good conversation,I became close with the bartender ( who was quite a looker in her 40’s as I said I was 23 ) at closing time she offered me a warm bed and respite from the cold night and I took her up on the offer with joy in my heart. When I awoke in the morning to a hot breakfast and a that angelic face I new in my heart I did not want to leave, I could have found many comforting nights within those arms, but I new my Destiny lay farther south and I had to leave. She took me into Salinas and dropped me with a friend of hers that delivered veggies to LA and with a kiss and the memory of her sweet smell I said goodbye.

    I arrived also on Tuesday night, but I landed in San Louis Obisbo late in the night, nervous and cold from hitching down from San Francisco, I entered a local bar and thru some nice residents was offered coffee a sandwich and a ride out to the campground ( where the Main group of Protesters were camping. When I thanked them for the ride and exchanged hugs and some light kisses from the girls I went looking for someone to help me get settled.

    This is where I met a really sweet sister from one of the groups of families ( that were members of the Rainbow Family ) they let me sleep in one of thier tents that night, which led to a vary well deserved and needed restful sleep. The next morning at the group breakfast I was introduced around to the camp leaders and the Teachers that were to teach the Non Violent training and other classes we would take and perticipate in for the next 2 days. Then Breakfast was ready and we headed for the serving line, while getting a bowl of Oatmeal I saw sitting on a log away from others a lone man wearing a buckskin jacket who I thought I recognized and yes I found out it was Country Joe ( of the Anti war song fame) he looked the same except older and tired ( probably of fighting the good fight for the rest of us), I wanted to go say hi, but was told we had to leave him alone. So I walked by and smiled ( he smiled back with accknowelgment that I recognized him. Later While standing eating my Oatmeal he came by and shook my hand ( others told me I must have a good aura since he rarely ever spoke to someone he did not know, well that was my first star gazing thrill.

    Well after Breakfast classes started and yes I had the guy with the Beret, had to read the same manual, pretty much just as Sanderson remembered. That night was a concert with Country Joe played, Robert Blake showed up ( he plays a great guitar ) Jackson Browne showed up, and of course Wavy Gravy played MC. Thursday we formed our groups and I also chose the main gate at Avila Beach, I had heard the talk about the Blue Line ( that was the line if you crossed it you got arrested for trespassing) I wanted like always to be in the thick of things.

    So we formed our groups, talked strategy, practiced non violent reaction ect. Then after dinner some of us went into town ( san Louis Obisbo) for drinks. I met up with the girls that had given me the ride out on Tuesday, here things did not go well for me ( earlier one of the Rainbow family members gave me some mushrooms ) by the middle of the night I was off in another plane of exsistance, and ended up leaving the girls and just walking, walking, and walking, I came to many conclusions about life and mans purpose in this exsistance that night walking under a wonderful blanket of stars. The smell of the Ocean so close. By gods grace or providence I ended up back at camp and sat down at the campfire and thats where I stayed the whole night.

    The next morning we loaded up the bus and headed to The bright little Blue Line and our...... destiny!

    Some additional commentary.
    Now today the plant is in operating status, but this rally and the one following it were a success. Because this movement forced additional tests, revealed weaknesses in structure ( over 150 small cracks were discovered) and forced additional stress and enviormental impact tests the construction cost tripled, they had to double the concrete walls and make it more sustainable for possible quakes from the San Andreas Fault. Because of this movement no further Nuclear Plants have been built in California.






    51 years old as of 10/14 and still Rocking the World as A Big Dog!

    I AM A BEAST A FREAK OF MOTHER NATURES WOMB. I am an overly Arrogant, self Manical, Inflated Super Egotistical, Self Absorbed Love me or hate me dont give a **** what you think get moving or get the **** out of the way overly opinionated self centered son of an American Legacy! THIER IS NO ONE LIKE ME.
    I WILL NEVER GIVE IN I WILL NEVER GIVE UP. THE IRON IS MY WORLD, AND STEEL IS MY WILL. I AM MASTER OF ALL I CAN SEE.
    Do You think you can stand with me and be my Brother ?

    Revisions : 0   |    Posted:  11/26/2009 10:11:36 AM    |    IP:  Recorded    |    Report this post
    P: 11/29/2009 7:07:03 PM
    charlievan

    Member

    Total Posts: 134
    Last Post: 1/6/2010
    Member Since: 5/28/2009

    After hitting Legs on Saturday.

     

    Here's Another day attacking Arms

     


    Another day attacking Arms


     


    These were done as 1 big giant set only resting as long as it took to change weights or switch Dumbbells. Then a couple minutes of rest and repeat


     


    EZ Bar Preacher Curls 2 sets 10 to 12 reps


    Set 1x12    //  Increase of weight


    Set 2x10


     


    Standing Alt DB Curls 2 sets 8 to 12 reps


    Set 1x8    // Increase weight


    Set 2x10


     


    Standing EZ Curl Bar Curls 2 sets 20 reps


    Set 1x20    // Increase weight


    Set 2x20


     


    Seated ½ DB Curls 2 sets 10 to 12 reps


    Set 1x12    // Increase weight


    Set 2x10


     


    Cable short Bar Curls 2 sets 10 to 12 reps


    Set 1x12    // Increase weights


    Set 2x10


     


    Standing Reverse Curls 2 sets 10 to 12 reps


    Set 1x10


    Set 2x10


     


    Hammer Curls 2 sets 20 reps


    Set 1x20    // Increase weight


    Set 2x20


     


    Seated Incline DB Curls 2 sets 8 to 12 reps


    Set 1x10


    Set 2x8


     


    Wrist Roller 2 sets up and down to fail


    Set 1xup/down/ and ½ way up


    Set 2xup/down/up/ then ½ way down and dropped the weight –


     


     total Arm Failure



    51 years old as of 10/14 and still Rocking the World as A Big Dog!

    I AM A BEAST A FREAK OF MOTHER NATURES WOMB. I am an overly Arrogant, self Manical, Inflated Super Egotistical, Self Absorbed Love me or hate me dont give a **** what you think get moving or get the **** out of the way overly opinionated self centered son of an American Legacy! THIER IS NO ONE LIKE ME.
    I WILL NEVER GIVE IN I WILL NEVER GIVE UP. THE IRON IS MY WORLD, AND STEEL IS MY WILL. I AM MASTER OF ALL I CAN SEE.
    Do You think you can stand with me and be my Brother ?

    Revisions : 0   |    Posted:  11/29/2009 7:07:03 PM    |    IP:  Recorded    |    Report this post

     Previous Page
    Pages: 7 of 8:    <  ...  2  3  4  5  6  [7]  8  > 
    Next Page 

    Jump to:



    Contact Us  |  Back Home  |  Privacy Statement

    Ideal BB Version: 0.1.5.4bMessage forum software powered by  the Ideal BB