charlievanriper’s BodyBlog

My Back day

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My Back day
Warmed up with Deads from floor 2 sets 20 reps

Rack Pulls 4 sets
set 1 10 reps increase
set 2 8 reps increase
set 3 6 reps increase
set 4 4 reps

Pull ups 5 sets 8 reps ( easy day) 2 second count at top

Barbell Rows 4 sets 15 reps - slow with hold at top

Standing DB Alt Curls 4 sets
set 1 x 12 increase
set 2 x10 increase
set 3 x 8 increase
set 4 x 4

Forearm Circuit - 2 sets
seated (supinated) curls x 10
Hammer Curls x 12
Ez bar reverse curls x 12
Wrist Roller - up/down then repeat in opposite direction (this burned real good)

Christmas I’m getting 2 more 45 lb plates and a set of 85′lb DB’s, and a weight plate stand. If things work out I’ll get lucky and find a better DB rack ( giving me more room for mor DB’s lol).

Also trying to get financed or just save up to get either a treadmill ( with at least a 12% incline) or an Eliptical machine.

Its coming along.

7 total sets Bench press 4 sets 205×12 // 225×6 // 245×3 // 265×2

Flat DB Flys 3 sets 45×15

Incline DB Flys 2 sets 45×15… See More

Close Grip Presses 3 sets 155×20

3 sets Pushups 1 each inclinex50 // declinex50 // flat x50

Well its been a really tough week, really tough. After our Truck engine went it took all our Christmas savings to salvage that hit, then my Chi got sick, but overall everything worked its way out with a shot of good Karma and Gods blessings we have fought back stronger than ever before. A great referal to in my opinion one of the best Auto shops in Phoenix, great mechanics, honest, fair and reliable ( which is a nice change for once ) then a suprise Christmas gift and Christmas bonuses it looks like Christmas afterall, also it seems we will be able to fix the Tie rod ends and the Idler arm on the truck which were the last things on the to do list for the truck. It seems now I can focus on the body restoration which I have wanted to do for a long time now. I also found a great deal on a couple Dumbbells I needed 35’s and 45’s, and a 65lber in pairs  this just fell into my lap as the prices in town are .85 a pound this guy just wanted to get rid of them so he gave all 6 to me for 75.00 ( what a blessing, what goes around comes around thats karma, I have been a glutton for punishment for a long time so this is a nice change or maybe a reward ).

Did Legs today to get my mind striaght this morning

Squats 3 sets 15, 12, 10,
leg Press 4 sets 15, 12, 10, 8
Stiff leg Deads 3 sets 15, 12,10
Barbell Step-ups 2 sets 12,10
Leg Ext    3 sets 15,12, 12
Standg Leg Curl 2 sets 15,12,
Prone Leg Curl   2 sets 15,12

Today I decided to try something to add some high rep squats work, to get some added work for my legs. It will be Mon HR squats 2 sets, Wensnday HR squats 2 sets, Fri my regular Leg w/o.

So Squats
Set 1×20 reps // Set 2×20 reps

Started Triceps first to pre exhaust them allowing more intensity on Pectorals
Lying Triceps Ext (skull crushers) 3 sets 12-15
105×13 // 115×12 // 125×8

Rotator cuff Lying 2 sets 20
12×20 reps // 12×20 reps

Close Grip Presses 2 sets 20 reps
135×20 reps // 135×20 reps

Incline Barbell Presses 3 sets 10-12 reps
165×12 // 165×12 // 165×11

Rotator cuff Horn 2 sets 20 reps
12×20 // 12×20

Decline Presses 3 sets 8-12 reps
205×8  // 205×8 // 205×8

Incline Flys sets 12-15 reps
35×15 // 35×15

Decline Flys 2 sets 12-15 reps
35×15 // 35×15

Dips Weighted 2sets to fail
45lbsx10 // 45lbsx8

Rope Pressdowns 3 sets 20 reps
30×20 reps // 30×20 reps

nothing left in my arms, nothing.

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 1×12    //  Increase of weight
Set 2×10

Standing Alt DB Curls 2 sets 8 to 12 reps
Set 1×8    // Increase weight
Set 2×10

Standing EZ Curl Bar Curls 2 sets 20 reps
Set 1×20    // Increase weight
Set 2×20

Seated ½ DB Curls 2 sets 10 to 12 reps
Set 1×12    // Increase weight
Set 2×10

Cable short Bar Curls 2 sets 10 to 12 reps
Set 1×12    // Increase weights
Set 2×10

Standing Reverse Curls 2 sets 10 to 12 reps
Set 1×10
Set 2×10

Hammer Curls 2 sets 20 reps
Set 1×20    // Increase weight
Set 2×20

Seated Incline DB Curls 2 sets 8 to 12 reps
Set 1×10
Set 2×8

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

As Itold Lindy earlier I always thought I led a boring life then I sit back and remember times like these and know that "wow" I did some stuff most people only dream of doing.
had some great adventures from partying with the college crowd in Alb NM to hanging out in Aztec and Farmington NM to my time in Durango and Long lonely walks on distant … See Morehighways to spending the night in a snow drift up in Wolf Creek Pass Co( that was scary) a couple fun days in Durango Co down to Taos NM (My first night with a gorgeous new age artist I met the first night in Taos) to my link up with the Rainbow family and the stay up in Rincon Canyon ( learning to love Beans and Rice and the many ways to season them lol) to my time in Lubbock meeting and hanging out in thier bus with The Band Head East, to playing doorman at a Motorcycle owned Bar ( The Texas Strip) in Arlington Tx( thats where I got the screwed up Tatoo) to my one attempt at an Ameteur night strip club in Dallas Tx ( man Women are scary to dance for fun, but vary scary. when I go wach women I see men controlled and sitting and watching. Women go nuts they try to climb on stage, grab people it scary. had a blast made some money lol even got offered a job, but no way). then it comes up to this story and then after another adventure and beyond.
Ya I will write more about these times as time progresses.

I wish everyone a Happy Thanksgiving and I hope everything runs in your favor for the next year!

Your Friend Charlie

Today I just finished my Back Routine

Warmups 2 sets 10 reps Hyperextensions
Rack Pulls 225×6 // 295×5

Rack Pulls 2 attempts at 415 ( failed )
405×1 // 385×2 // 365×4 // 325×8 // 325×7

Barbell Shrugs ( to the front)
325×6 // 3 sets 305×10 //
alternate with
Pullups 10 // 10 // 10 // 10 // 8

Barbell Shrugs ( to the back)
3 sets 225×20 reps

Barbell Rows ( reg )
175×12 // 185×10 // 195×8

Straight Arm Pushdowns 3 sets 55×12 // 55×10 // 55×9
Alternate with
Low Cable rows 3 sets 140×10 // 140×8 // 140×8

Finished with a blood pumping set of Barbell Rows 95×35 reps
and 1 set of 20 Hyperextensions

Andy Posted this: This is not a true story and sent me the following link:
http://www.truthorfiction.com/rumors/t/target-viet.htm
for more information. This is a bad rumor that was let out years ago.
The date of the original letter was 2004 this **** is 5 yrs old, sorry I just saw it and reacted. I do think the rumor site is reputable. My apologies for my hot headed reaction for jumping on this, I really thought I was doing a service. I should have known when they claimed the Company waqs French ( I had never heard they sold out to anyone) Again Sorry everyone for stirring this up, sure did get some reactions and comments though.

I just thought I would share this story from my coming biography!

This 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. 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. 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 and forced additional stress and enviormental ipact 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.

In the coming days I will tell the story of Police action, PB and jelly sandwiches little boxes of cereal and 4 days of surreal life locked up in a gymnasium with 300 plus others including some great musicians, and how this all ended.