Charlie
@cefrayer.bsky.social
💍 Married ⚖️ Attorney 📖 Author
🙂 Kind 🤔 Rational 👨💻 Techie
💪 Tonal 🚴♂️ Zwift 🏃♂️ Sole F85
📚 Charlotte’s Web; The Great Monkey Trial
🎬 First Knight; The Man from Earth; Toy Story
🎼 Buble, Dua, Elton, Madonna, Strait, Swims
📺 M*A*S*H; Outlander; Quantum Leap
🙂 Kind 🤔 Rational 👨💻 Techie
💪 Tonal 🚴♂️ Zwift 🏃♂️ Sole F85
📚 Charlotte’s Web; The Great Monkey Trial
🎬 First Knight; The Man from Earth; Toy Story
🎼 Buble, Dua, Elton, Madonna, Strait, Swims
📺 M*A*S*H; Outlander; Quantum Leap
Another single workout volume PR on #Tonal today: 28,667 lbs. (back, biceps, light abs).
Also obliterated old one month volume PR of ~194,000 lbs. with a shocking 311,314 lbs. in only 19 days of lifting.
Again, I’m 64.5yo, 5’7”, 138 lbs., and 100% natural. How is this possible?!? 🤷♂️💪
Also obliterated old one month volume PR of ~194,000 lbs. with a shocking 311,314 lbs. in only 19 days of lifting.
Again, I’m 64.5yo, 5’7”, 138 lbs., and 100% natural. How is this possible?!? 🤷♂️💪
June 30, 2025 at 11:56 PM
Another single workout volume PR on #Tonal today: 28,667 lbs. (back, biceps, light abs).
Also obliterated old one month volume PR of ~194,000 lbs. with a shocking 311,314 lbs. in only 19 days of lifting.
Again, I’m 64.5yo, 5’7”, 138 lbs., and 100% natural. How is this possible?!? 🤷♂️💪
Also obliterated old one month volume PR of ~194,000 lbs. with a shocking 311,314 lbs. in only 19 days of lifting.
Again, I’m 64.5yo, 5’7”, 138 lbs., and 100% natural. How is this possible?!? 🤷♂️💪
New 1-Wk Vol PR:
M=26,354 (Back+Bis+Abs)
T=13,481 (Chest+Tris)
W=21,560 (Legs+Delts+Abs)
T=10,007 (Lite Repeat Mon-Abs)
F=12,134 (Lie Repeat Tue+Abs)
——————————
TOTAL: 83,536 LBS.
——————————
NATURALLY building strength & endurance in my mid-60s. 💪
#Tonal #Natty #BodyBuilding #Gym #Fitness #Exercise
M=26,354 (Back+Bis+Abs)
T=13,481 (Chest+Tris)
W=21,560 (Legs+Delts+Abs)
T=10,007 (Lite Repeat Mon-Abs)
F=12,134 (Lie Repeat Tue+Abs)
——————————
TOTAL: 83,536 LBS.
——————————
NATURALLY building strength & endurance in my mid-60s. 💪
#Tonal #Natty #BodyBuilding #Gym #Fitness #Exercise
June 20, 2025 at 9:28 PM
Another HEAVY pull day (back+biceps) + light abs & obliques resulted in a new single day volume PR on #Tonal of >26,000 lbs. 💪🏼
At my age , height, & weight (64.5yo, 5'7", 138 lbs.), there must be a limit, but I felt like I could have easily/safely did over 30,000 lbs. today. 🤷♂️ #bodybuilding #natty
At my age , height, & weight (64.5yo, 5'7", 138 lbs.), there must be a limit, but I felt like I could have easily/safely did over 30,000 lbs. today. 🤷♂️ #bodybuilding #natty
June 17, 2025 at 3:17 AM
Another HEAVY pull day (back+biceps) + light abs & obliques resulted in a new single day volume PR on #Tonal of >26,000 lbs. 💪🏼
At my age , height, & weight (64.5yo, 5'7", 138 lbs.), there must be a limit, but I felt like I could have easily/safely did over 30,000 lbs. today. 🤷♂️ #bodybuilding #natty
At my age , height, & weight (64.5yo, 5'7", 138 lbs.), there must be a limit, but I felt like I could have easily/safely did over 30,000 lbs. today. 🤷♂️ #bodybuilding #natty
@okcthunder.bsky.social #NBAFinals refs (and announcers) missed a potentially championship-altering call when #Pacers failed to establish front court possession before the shot clock reached 15 sec. with ~52.8 sec. remaining.
Haliburton jumped in backcourt & pass to Nesmith was still in the air. 🤷♂️💯
Haliburton jumped in backcourt & pass to Nesmith was still in the air. 🤷♂️💯
June 12, 2025 at 1:37 PM
@okcthunder.bsky.social #NBAFinals refs (and announcers) missed a potentially championship-altering call when #Pacers failed to establish front court possession before the shot clock reached 15 sec. with ~52.8 sec. remaining.
Haliburton jumped in backcourt & pass to Nesmith was still in the air. 🤷♂️💯
Haliburton jumped in backcourt & pass to Nesmith was still in the air. 🤷♂️💯
HEAVY pull day (back+biceps) & some light core work SHATTERED my single-day lifting volume PR on #Tonal, AFTER my day began with some fasted (pre-breakfast) #Zwift intervals around Paris.
When I was young I never imagined being able to do any of this as I'm nearing my 65th b-day. 💪🏼🚴♂️👍 #bodybuilding
When I was young I never imagined being able to do any of this as I'm nearing my 65th b-day. 💪🏼🚴♂️👍 #bodybuilding
June 2, 2025 at 10:11 PM
HEAVY pull day (back+biceps) & some light core work SHATTERED my single-day lifting volume PR on #Tonal, AFTER my day began with some fasted (pre-breakfast) #Zwift intervals around Paris.
When I was young I never imagined being able to do any of this as I'm nearing my 65th b-day. 💪🏼🚴♂️👍 #bodybuilding
When I was young I never imagined being able to do any of this as I'm nearing my 65th b-day. 💪🏼🚴♂️👍 #bodybuilding
I know nothing of the game, but Enter The Dragon starring Bruce Lee was an absolutely thrilling part if my childhood.
April 10, 2025 at 3:47 PM
I know nothing of the game, but Enter The Dragon starring Bruce Lee was an absolutely thrilling part if my childhood.
Jehovah’s Witnesses mailed us a flyer with an image of their version of Jesus. Until it arrived, I had never imagined Zac Efron playing the Christian messiah. 🤷♂️ #religion #Christianity #Jesus #ZacEfron #Hollywood #movies #acting
April 9, 2025 at 11:09 PM
Jehovah’s Witnesses mailed us a flyer with an image of their version of Jesus. Until it arrived, I had never imagined Zac Efron playing the Christian messiah. 🤷♂️ #religion #Christianity #Jesus #ZacEfron #Hollywood #movies #acting
An old friend told me she heard her favorite "sexy man" actor was the first choice to play Lestat, so I had #ChatGPT make this for her. #DanielDayLewis #vampire #movies
April 2, 2025 at 6:51 PM
An old friend told me she heard her favorite "sexy man" actor was the first choice to play Lestat, so I had #ChatGPT make this for her. #DanielDayLewis #vampire #movies
@danielcraigupd.bsky.social The TV character from my childhood that I've long thought #DanielCraig was born to play in a theatrical version. #Movies #DarkShadows #ChatGPT
April 2, 2025 at 3:21 AM
@danielcraigupd.bsky.social The TV character from my childhood that I've long thought #DanielCraig was born to play in a theatrical version. #Movies #DarkShadows #ChatGPT
A PROFILE IN COURAGE:
“…I expect you will eventually find someone who is enough of a fool, or enough of a coward, to file your motion. But it was never going to be me.”
#PamBondi has transformed the Dept of Justice into the Dept of Authoritarianism (#DOA).
#news #law #Trump #DOJ #NYC #EricAdams
“…I expect you will eventually find someone who is enough of a fool, or enough of a coward, to file your motion. But it was never going to be me.”
#PamBondi has transformed the Dept of Justice into the Dept of Authoritarianism (#DOA).
#news #law #Trump #DOJ #NYC #EricAdams
February 15, 2025 at 2:18 PM
Would you by a Zwift:Ride (ZR) version of your favorite road/gravel bike to use exclusively on #Zwift? #cycling #paincave #Pinarello #Specialized #Trek
February 12, 2025 at 3:50 AM
Would you by a Zwift:Ride (ZR) version of your favorite road/gravel bike to use exclusively on #Zwift? #cycling #paincave #Pinarello #Specialized #Trek
Who determines—and using what standard—whether it is “unbridled hate” to post, for example, the legal fact that Donald Trump is a RAPIST?
He is not a criminally convicted RAPIST, but per Judge Kaplan, “as many people commonly understand the word “rape”…the jury found that [he] did exactly that.”
He is not a criminally convicted RAPIST, but per Judge Kaplan, “as many people commonly understand the word “rape”…the jury found that [he] did exactly that.”
February 10, 2025 at 2:30 PM
Who determines—and using what standard—whether it is “unbridled hate” to post, for example, the legal fact that Donald Trump is a RAPIST?
He is not a criminally convicted RAPIST, but per Judge Kaplan, “as many people commonly understand the word “rape”…the jury found that [he] did exactly that.”
He is not a criminally convicted RAPIST, but per Judge Kaplan, “as many people commonly understand the word “rape”…the jury found that [he] did exactly that.”
@smartnews.bsky.social Is this the quintessential example of a bad algorithm or are you openly lying because you’ve bent the knee to a RAPIST?
Literally 9 of 10 (90%) of articles at the top of my feed are from the #HateForProfit network!🖕
#news #SmartNews #FoxNews #FakeNews #Trump #BentTheKnee
Literally 9 of 10 (90%) of articles at the top of my feed are from the #HateForProfit network!🖕
#news #SmartNews #FoxNews #FakeNews #Trump #BentTheKnee
February 8, 2025 at 11:55 AM
@smartnews.bsky.social Is this the quintessential example of a bad algorithm or are you openly lying because you’ve bent the knee to a RAPIST?
Literally 9 of 10 (90%) of articles at the top of my feed are from the #HateForProfit network!🖕
#news #SmartNews #FoxNews #FakeNews #Trump #BentTheKnee
Literally 9 of 10 (90%) of articles at the top of my feed are from the #HateForProfit network!🖕
#news #SmartNews #FoxNews #FakeNews #Trump #BentTheKnee
Give #Zwift your tired riders.
Your ex-Peloton subscribers.
Your muddied masses of gravel bikers yearning to breathe.
The blessed excuses of your cycling teams so sore.
Send these, the #paincave, rocker-tossed to me.
I fight my cramps atop this golden floor!
NOTE: Apologies to Ms. Lazarus. 🤷♂️🤣
Your ex-Peloton subscribers.
Your muddied masses of gravel bikers yearning to breathe.
The blessed excuses of your cycling teams so sore.
Send these, the #paincave, rocker-tossed to me.
I fight my cramps atop this golden floor!
NOTE: Apologies to Ms. Lazarus. 🤷♂️🤣
February 5, 2025 at 2:41 PM
My #Tonal just broke, so I’m sad. 😢 The left arm won’t slide up/down.
Called cust. svc. A contractor will call in a few days to schedule a repair to replace the same part(s) on both arms.
Sounds like I’ll be out of commission for at least 1-2 weeks.
Oh, well. I’ll get to #Zwift more now. 🚴
Called cust. svc. A contractor will call in a few days to schedule a repair to replace the same part(s) on both arms.
Sounds like I’ll be out of commission for at least 1-2 weeks.
Oh, well. I’ll get to #Zwift more now. 🚴
February 3, 2025 at 8:05 PM
He’s a RACIST & RAPIST.
But, to be fair & accurate, not everyone who voted for him is a racist/rapist.
However, it is both fair & accurate to say that everyone who voted for him supported a RACIST & RAPIST.
He does tolerate/use/“help” a minority when it benefits him & that clearly fools some. 💯
But, to be fair & accurate, not everyone who voted for him is a racist/rapist.
However, it is both fair & accurate to say that everyone who voted for him supported a RACIST & RAPIST.
He does tolerate/use/“help” a minority when it benefits him & that clearly fools some. 💯
February 3, 2025 at 2:25 PM
He’s a RACIST & RAPIST.
But, to be fair & accurate, not everyone who voted for him is a racist/rapist.
However, it is both fair & accurate to say that everyone who voted for him supported a RACIST & RAPIST.
He does tolerate/use/“help” a minority when it benefits him & that clearly fools some. 💯
But, to be fair & accurate, not everyone who voted for him is a racist/rapist.
However, it is both fair & accurate to say that everyone who voted for him supported a RACIST & RAPIST.
He does tolerate/use/“help” a minority when it benefits him & that clearly fools some. 💯
@profgalloway.com WTF?!? Donald Trump *is* a RAPIST! To say/write that is factually accurate, as Judge Kaplan made clear (e.g., “the jury found that Mr. Trump did exactly that.”).
However, it would be inaccurate—and defamation—to say/write he is a “criminal rapist”.
l.smartnews.com/p-izhayTK/F6...
However, it would be inaccurate—and defamation—to say/write he is a “criminal rapist”.
l.smartnews.com/p-izhayTK/F6...
February 2, 2025 at 2:34 AM
@profgalloway.com WTF?!? Donald Trump *is* a RAPIST! To say/write that is factually accurate, as Judge Kaplan made clear (e.g., “the jury found that Mr. Trump did exactly that.”).
However, it would be inaccurate—and defamation—to say/write he is a “criminal rapist”.
l.smartnews.com/p-izhayTK/F6...
However, it would be inaccurate—and defamation—to say/write he is a “criminal rapist”.
l.smartnews.com/p-izhayTK/F6...
I was 61yo first time on #Tonal (4-15-22). Lifted just 626 lbs., yet it was SO DIFFICULT & I was SO SORE!!! But the next day I lifted again.
I’ve now used 181 movements, completed 492 workouts, & lifted >2.7M lbs.
Now, at 64yo, I’m the strongest I’ve ever been. 💪 #fitness #exercise #BodyBuilding
I’ve now used 181 movements, completed 492 workouts, & lifted >2.7M lbs.
Now, at 64yo, I’m the strongest I’ve ever been. 💪 #fitness #exercise #BodyBuilding
February 1, 2025 at 4:00 PM
I was 61yo first time on #Tonal (4-15-22). Lifted just 626 lbs., yet it was SO DIFFICULT & I was SO SORE!!! But the next day I lifted again.
I’ve now used 181 movements, completed 492 workouts, & lifted >2.7M lbs.
Now, at 64yo, I’m the strongest I’ve ever been. 💪 #fitness #exercise #BodyBuilding
I’ve now used 181 movements, completed 492 workouts, & lifted >2.7M lbs.
Now, at 64yo, I’m the strongest I’ve ever been. 💪 #fitness #exercise #BodyBuilding
Without trying (just let #Tonal decide what I’m ready for) I easily beat my one-month PR by 11,400 lbs. (+6.25%) despite (as a result of?) lifting seven (-33.33%) fewer days.
I attribute my progress to:
- consistent effort
- switch from full body to pull-push-legs&abs split
- drop sets
- rest days
I attribute my progress to:
- consistent effort
- switch from full body to pull-push-legs&abs split
- drop sets
- rest days
January 31, 2025 at 5:34 PM
Without trying (just let #Tonal decide what I’m ready for) I easily beat my one-month PR by 11,400 lbs. (+6.25%) despite (as a result of?) lifting seven (-33.33%) fewer days.
I attribute my progress to:
- consistent effort
- switch from full body to pull-push-legs&abs split
- drop sets
- rest days
I attribute my progress to:
- consistent effort
- switch from full body to pull-push-legs&abs split
- drop sets
- rest days
I’m no threat to win #MasterChef, but my Beef Italiano Mirepoix turned out pretty good today.
#chef #cooking #culinary #food
#chef #cooking #culinary #food
January 30, 2025 at 1:47 AM
I’m no threat to win #MasterChef, but my Beef Italiano Mirepoix turned out pretty good today.
#chef #cooking #culinary #food
#chef #cooking #culinary #food
Thanks for being a true American hero, Jim. Maybe we’ll meet in one of the inevitable #Trump concentration camps ran by those who support—or cowardly bend the knee to—the RAPIST. #JimAcosta #BoycottCNN
#CNN is now the newest #FakeNews.
#CNN is now the newest #FakeNews.
January 30, 2025 at 1:41 AM
Thanks for being a true American hero, Jim. Maybe we’ll meet in one of the inevitable #Trump concentration camps ran by those who support—or cowardly bend the knee to—the RAPIST. #JimAcosta #BoycottCNN
#CNN is now the newest #FakeNews.
#CNN is now the newest #FakeNews.
Lite #Tonal push day. In part b/c chest flies are much lighter than presses, but mostly b/c I might’ve been needed as a fill-in for my wife’s pickleball foursome (nope).
Abs, shoulders, & (maybe) #Zwift today, then fixing Beef Italiano Mirpoix for dinner. #fitness #exercise #chef #cooking #culinary
Abs, shoulders, & (maybe) #Zwift today, then fixing Beef Italiano Mirpoix for dinner. #fitness #exercise #chef #cooking #culinary
January 29, 2025 at 6:24 PM
Another slow pull day PR on #Tonal. Nearly 1,300 lbs. (7.5%) more than last week. #fitness #exercise #BodyBuilding
Side note: Between sets, I also learned a lot about—and experimented with #DeepSeek, the new inexpensive #OpenSource #AI threat to #OpenAI & #ChatGPT out of #China. It’s IMPRESSIVE!!!
Side note: Between sets, I also learned a lot about—and experimented with #DeepSeek, the new inexpensive #OpenSource #AI threat to #OpenAI & #ChatGPT out of #China. It’s IMPRESSIVE!!!
January 27, 2025 at 9:11 PM
Another slow pull day PR on #Tonal. Nearly 1,300 lbs. (7.5%) more than last week. #fitness #exercise #BodyBuilding
Side note: Between sets, I also learned a lot about—and experimented with #DeepSeek, the new inexpensive #OpenSource #AI threat to #OpenAI & #ChatGPT out of #China. It’s IMPRESSIVE!!!
Side note: Between sets, I also learned a lot about—and experimented with #DeepSeek, the new inexpensive #OpenSource #AI threat to #OpenAI & #ChatGPT out of #China. It’s IMPRESSIVE!!!
It takes me a lot (2x-3x) longer at my age (64yo), but *some* of my daily totals are right up there with you now.
For example, last Monday (pull day) I lifted over 17k.
I’m not trying to do more (no ego lifting); just lifting whatever weight(s) #Tonal sets for me.
Drop sets definitely help! 💪
For example, last Monday (pull day) I lifted over 17k.
I’m not trying to do more (no ego lifting); just lifting whatever weight(s) #Tonal sets for me.
Drop sets definitely help! 💪
January 27, 2025 at 3:20 AM
It takes me a lot (2x-3x) longer at my age (64yo), but *some* of my daily totals are right up there with you now.
For example, last Monday (pull day) I lifted over 17k.
I’m not trying to do more (no ego lifting); just lifting whatever weight(s) #Tonal sets for me.
Drop sets definitely help! 💪
For example, last Monday (pull day) I lifted over 17k.
I’m not trying to do more (no ego lifting); just lifting whatever weight(s) #Tonal sets for me.
Drop sets definitely help! 💪
Just watched Kieran Culkin give an Oscar-worthy performance alongside co-star, writer & director Jesse Eisenberg in “A Real Pain”. It might be the most aptly-titled #movie ever & for many nuanced & profound reasons. Well done! 👍👍👏 #Oscars #AcademyAwards #ARealPain #KieranCulkin #JesseEisenberg #IMDb
January 26, 2025 at 11:48 PM
Just watched Kieran Culkin give an Oscar-worthy performance alongside co-star, writer & director Jesse Eisenberg in “A Real Pain”. It might be the most aptly-titled #movie ever & for many nuanced & profound reasons. Well done! 👍👍👏 #Oscars #AcademyAwards #ARealPain #KieranCulkin #JesseEisenberg #IMDb