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What the Arizona Oak accomplished today!

There are 137 replies to this message. There are 17 replies on this page.

P: 10/28/2009 8:33:48 AM

Kalt

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Total Posts: 1,071
Last Post: 11/19/2009
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

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Total Posts: 127
Last Post: 11/20/2009
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

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Total Posts: 127
Last Post: 11/20/2009
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)

Revisions : 0 | Posted: 10/28/2009 4:51:36 PM | IP: Recorded | Report this post

P: 10/30/2009 4:01:06 PM

charlievan

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Total Posts: 127
Last Post: 11/20/2009
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.

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P: 10/31/2009 5:09:46 PM

charlievan

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Total Posts: 127
Last Post: 11/20/2009
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

Revisions : 0 | Posted: 10/31/2009 5:09:46 PM | IP: Recorded | Report this post

P: 11/1/2009 6:57:41 AM

Shari Fitness - Personal Trainer

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Total Posts: 6,225
Last Post: 11/16/2009
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.sharifitness.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

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Total Posts: 127
Last Post: 11/20/2009
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.

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: 127
Last Post: 11/20/2009
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.

Revisions : 0 | Posted: 11/3/2009 2:11:45 PM | IP: Recorded | Report this post

P: 11/5/2009 5:09:03 PM

charlievan

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Total Posts: 127
Last Post: 11/20/2009
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!

Revisions : 0 | Posted: 11/5/2009 5:09:03 PM | IP: Recorded | Report this post

P: 11/6/2009 3:48:57 PM

charlievan

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Total Posts: 127
Last Post: 11/20/2009
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

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Total Posts: 127
Last Post: 11/20/2009
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)

Revisions : 0 | Posted: 11/10/2009 6:43:59 AM | IP: Recorded | Report this post

P: 11/11/2009 12:08:01 PM

Skinny

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Last Post: 11/19/2009
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
Website
Transformation Pics
Day-to-day Pics

Revisions : 0 | Posted: 11/11/2009 12:08:01 PM | IP: Recorded | Report this post

P: 11/15/2009 7:39:48 PM

Kalt

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Last Post: 11/19/2009
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

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P: 11/16/2009 5:27:17 PM

charlievan

Member

Total Posts: 127
Last Post: 11/20/2009
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 well 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

Revisions : 0 | Posted: 11/16/2009 5:27:17 PM | IP: Recorded | Report this post

P: 11/17/2009 7:46:13 PM

charlievan

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Total Posts: 127
Last Post: 11/20/2009
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.

Revisions : 0 | Posted: 11/17/2009 7:46:13 PM | IP: Recorded | Report this post

P: 11/19/2009 8:25:04 PM

charlievan

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Total Posts: 127
Last Post: 11/20/2009
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

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: 127
Last Post: 11/20/2009
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

Revisions : 0 | Posted: 11/20/2009 3:42:36 PM | IP: Recorded | Report this post

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