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cphafner
05-01-2003, 02:37 PM
First a little background. 23 year old male. been lifting for 6 years. I graduated hs around 140, currently 5'10ish 160 lbs. I got turned on to this site by a link on homeyields. I've lost 5 lbs in the last three months(since put them back on) due to poor diet, and thought having to post a journal here would motivate me to do better. I am your classic hardgainer. Putting on weight is a biatch, fat never heard of it. I'm long and lean. I'll post a few pics at the bottom so you can see what I mean. Well here is a typical split for the week.

Monday-Back
Tuesday-Chest
Thursday-Legs
Friday-Shoulders

Here's my results from today's Leg workout

Bike *5mins

Walking Barbell
Lunges 95
135
185

Squats 135*6
225*5
185*10

Leg Press 4pps*6
drop set
5pps*6
3pps*8
2pps*9

This was short, sweet, and painful. My lower back was still sore from deads earlier in the week. I crushed my pr on deads pulling 325*4, last week I only pulled it 2x's. My squats were way down from last week thanks to my back and lunges(didn't do lunges last week). The 5pps on leg press was the heaviest I have ever gone. That drop set killed me. I had to wait about 3 mins before I could stand, and then limped my butt out of the gym.

My rant for the day. I hate people. Well you people seem ok so far :) , but people at the gym suck. I was doing lunges and some ahole walked right in front of me. The gym was totally empty and he had to make me stop, what an ass. I gave him teh dirtiest look I could and thanked him.

Well thats all for now. I will post my diet for the day later. Thank you for everyone who reads this, and any future advice you give.

CP

PS. Goals are 170 by Aug. 1 with 400*1 deads, bw+135 dips(currently@115)

MrWebb78
05-01-2003, 02:42 PM
if you hit 325 for 4 reps, you should easily get 400 by august. probably by june.

do you do any direct arm work?

are you the lean type that eats whatever and doesnt gain fat? if so i hate you. jk, im the type that smells food and gets fat

cphafner
05-01-2003, 02:44 PM
MRwebb: Thats me. I do very little if any direct arm work. I concentrate on heavy compound movements(wieghted dips and chins, close grip bench, heavy rows, etc.)

WillKuenzel
05-01-2003, 02:45 PM
Glad you getting a journal started!

Goals look very realistic for you.



And because its a new journal... :spam:

cphafner
05-01-2003, 02:51 PM
front relaxed,
something weird has been up with my abs recently...

cphafner
05-01-2003, 03:12 PM
double rear bi

cphafner
05-01-2003, 03:13 PM
rear bi 2

cphafner
05-01-2003, 03:14 PM
front flexed

GhettoSmurf
05-01-2003, 03:16 PM
wow lookin' great i nthe pics bro. can't wait to see more journal entries!

WillKuenzel
05-01-2003, 03:21 PM
What do you mean something weird is up with your abs? You're still looking pretty ripped to me.

cphafner
05-01-2003, 03:41 PM
in the first one their like distended(sp?) like puffing out. I haven't been doing much ab work, but when I have I've cut out all weights and have been working on more strech type exercises.

cphafner
05-01-2003, 03:43 PM
ghetto and HY thanks for the kind words

Skillz
05-01-2003, 05:23 PM
nice physique, guy! lookin like a solid base to work with...u should post sum wheels...fry those shoulders and traps by the way! your arms r lookin nice

Skillz

cphafner
05-01-2003, 09:43 PM
i'll post the wheels when i hit 400+ on deads. I hit my shoulders and traps hard, i just get no response on my traps. I'll work it harder...

cphafner
05-02-2003, 12:11 AM
Here's my diet for the day

Meal 1: bowl o cereal, Yogurt
Meal 2(post workout): Banana & Whey Shake
Meal 3: Steak, Sweet Tater, broccoli, 16 oz milk
Meal 4: sushi and rice
Meal 5: protein shake w/flax oil

My diet was off today. Breakfast sucked since I overslept due to having the day off. I also went out to dinner at the sushi restaurant my girlfriend works at. In addition to this I had a couple of drinks at dinner(not the good kind) and about 6 glasses of water. Hopefully I can be better tomorrow.

Rastaman
05-02-2003, 12:48 AM
Looking really lean man! You're gonna look killer after you gain some more mass.

cphafner
05-02-2003, 10:50 AM
Rastaman:thanks for the kind words and checking out my journal.

on my way to the gym, will post workout soon

cphafner
05-02-2003, 12:27 PM
DB Presses 55*6
55*6
70*6
65*7

Rows 115*6
135*4
115*6

Shrugs 225*8
315*8
Close grip 225*10
Behind 135*12

BB Curls 75*6
Drop ->95*4
set ->47*6
->55*8
reverse ->45*12

Reverse Flye 55*10/10's810
/BO Raise(10 lb plates)55*8/10*10

Cable Press16*6
Drop Set ->14*6
->12*6
->8*8


I was fried after those last two exercises of drop/super sets
My Presses sucked. I wanted to try 75's or 80's, but there was only 3 lil newbies in the free weight area. Shrugs weren't very good either due to my lower back still being sore. I'm sore as hell right now, time to go work the tan at the pool.

:mad: <- what my irish butt will look like in an hour

cphafner
05-02-2003, 12:28 PM
ps sorry if that is hard to follow

WillKuenzel
05-02-2003, 02:02 PM
Pffft, at least you can last an hour out in the sun!

Unless I've trained the person in spotting there is not a soul in there that is spotting me on the overhead db press. I've had too many terrible spots and too many close calls. How can a gym be filled with so many stupid and incompetent morons. No wonder people that go to the gym get such a bad rep.

cphafner
05-02-2003, 09:09 PM
todays diet

Blend Protein shake
whey shake & Banana
Steak, sweet tater, brocolli
3/4 lb chopped meat and cheese
Strawberries and Cottage
Protein Shake(25% Calcium Caseinate, 25% Soy Isolate,25% CFM Whey Isolate, 25% Milk Isolate) and flax oil

WillKuenzel
05-03-2003, 11:16 PM
How many calories is that man? That doesn't look like nearly enough.

cphafner
05-04-2003, 08:33 AM
its not. I lost my appetite for the last few weeks, I'm trying to build it back up. Hopefully I can start pipling on more calories soon. I'm like a meal short, but I also didn't wake up till about noon, so I missed breakfast.

bradley
05-04-2003, 11:40 AM
Man the NC folks are taking over:)

Good luck with the journal.


A little more :spam: for ya

cphafner
05-05-2003, 03:49 PM
weekend diet sucked. I went out on the town(fi you can call it that in Charlotte) so I missed a couple of late night meals. Sunday I pulled a horrible 11-8 to shift, so I missed another meal then. Diet has been ok so far today. I'm not off to the gym, deadlifts await.

cphafner
05-05-2003, 03:49 PM
bradley thanks for checking out my journal

cphafner
05-05-2003, 06:09 PM
Back Workout:

Todays workout was awesome, low volume but unreal pain
Two new PR's

Deads 135*10
225*4
335*4(PR!)


Barbell Bent 185*6
over 225*6
Rows 185*20

DB Rows 100*6/6
135*8/6(PR!)
130*7/8

Chins bw+25*8
bw+45*3 Drop Set
->bw+25*4
->bw*5

BO Rows 135*18
135*15

I'm in pain...but not enough pain to leave off a few rants!
A curl jockey made we wait to do deads! He was like you wanna work in, i was like no I'm doing deads. He lowered his head and walked back in the cage...When I was doing DB rows a big dude came up and was like how many more sets you got, meanwhile there were two other flat benches right next to me. I grabbed the 130 DB, rowed the hell out of it gave him a ****-eating grin and walked away. I think thats all.

cphafner
05-05-2003, 11:45 PM
diet for the day: sucked again I can't force myself to eat enough

Muffin, Milk, Banana, and Yougurt
PB&Jelly(natural PB), turkey sand, cottage and berries
Banana(prework snack)
Gatorade, Whey Shake
can o'tuna, PB&Jelly, milk
strawberries and cottage cheese
Pre-bed shake

bradley
05-06-2003, 03:13 AM
Those is some nice rowin' you had going on there. Good work on the PR's as well:)



diet for the day: sucked again I can't force myself to eat enough

Muffin, Milk, Banana, and Yougurt
PB&Jelly(natural PB), turkey sand, cottage and berries
Banana(prework snack)
Gatorade, Whey Shake
can o'tuna, PB&Jelly, milk
strawberries and cottage cheese
Pre-bed shake

Try eating more calorie dense foods. Throw in some nuts (peanuts, walnuts, almonds, cashews, etc) between meals or add a tablespoon of olive oil along with some of you meals. If you are really struggling to get in cals you can start adding in more liquid calories.

cphafner
05-06-2003, 07:49 AM
bradley,

I get plenty of fats. My morning shake(not in yesterays diet) has flax seed powder in it. Natural PB has ths fats in it. I put flax seed oil in my pre-bed shake, and I normally eat alot of fish. I'm just ahving trouble eating more solid meals like steak, chix, and beef. I'll just keep forcing it till my appetite comes back. Thanks for the advice. I'm off to do some chest...mmm weighted dips!

Mik
05-06-2003, 08:35 AM
Nice back strength cp. Nice chins and rows. Grats on the PRs. They're always nice. You'll be at 400 for deads in no time.

bradley
05-06-2003, 10:55 AM
Originally posted by cphafner
bradley,

I get plenty of fats. My morning shake(not in yesterays diet) has flax seed powder in it. Natural PB has ths fats in it. I put flax seed oil in my pre-bed shake, and I normally eat alot of fish. I'm just ahving trouble eating more solid meals like steak, chix, and beef. I'll just keep forcing it till my appetite comes back. Thanks for the advice. I'm off to do some chest...mmm weighted dips!

I am just saying that if you have trouble eating a lot of food then adding cals through calorie dense foods like I mentioned is an easy way to go. Fat, as you know, is the most caloric dense macronutrient so calorie dense foods will more than likely have more fat. I was not trying to imply that your diet lacked fat in general. :)

cphafner
05-06-2003, 11:21 AM
oh ok, sorry bradley. I appreciate the insight. My diet has always sucked. I have a quick question you might know the answer too. What should i eat pre-workout? Thanks again for reading.

WillKuenzel
05-06-2003, 11:27 AM
I kind of struggled with that for a while too. Preworkout, especially when I do it early in the morning before being able to eat is a tough meal. I've started doing 2 scoops of cytogainer, 1 scoop of whey protein, and then my creatine. Its got some carbs, protein and hopefully with all that enough calories to do me right until I can really start to eat afterwards.

From what bradley mentioned earlier in another thread. Cytogainer gets more of its carb sources from a little bit more complex carbs so they might tend to give you a bit better kick throughout the workout.

That's at least what I've been doing, but then again I workout in the morning so the theory there might be different than if you are working out later in the day.

cphafner
05-06-2003, 11:33 AM
Today was chest day. Dips were hella good. everything else was weaak due to the heavy dips. Close grip was done on smith machine, I am assuming 15 lb for the bar(?). HS=Hammerstrength

Dips bw*10
bw+45*6
bw+90*2
bw+115*5
bw+70*10

DB Incline 55*8
80*6
70*7

Closegrip 105*6
172*2
125*10

HS Press 2pps*8
3pps*6
2pps*10

Shrugs 225*8
275*10
315*5
225*12

Dips bw+70*8
bw+90*6
bw*10

Abs

cphafner
05-06-2003, 11:34 AM
PS. HY I love the "backwards dips" once I got used to teh balance they felt great.

WillKuenzel
05-06-2003, 11:37 AM
Glad you are liking those. It definitely hits the chest harder that way. Dips are looking strong too. Looks like you got out one more rep than you thought you would.

I think you are right about the smith bar being 15lbs. That's what I've hear them mention it is there at the gym.

cphafner
05-06-2003, 11:42 AM
Thanks will. i used the curl jockeys as motivation. I had one guy eyeballin me when I climbed up there, and boom I got 5.

WillKuenzel
05-06-2003, 11:47 AM
Oh hell yeah. Those guys that think they can do something just sit and stare in amazement. They try it later too when they think you aren't looking and get dragged down.

Have you seen the Van Damme look a like in the gym? He's one of the guys that work there. He was staring at me this morning while doing my dips. Made me a little uncomfortable if you know what I mean.

aka23
05-06-2003, 12:07 PM
Originally posted by cphafner
Close grip was done on smith machine, I am assuming 15 lb for the bar(?).

The smith machine at my gym uses a 45lb olympic type bar. I have seen some with 25lb bars. Do you know what brand the smith machine is?


Originally posted by cphafner
Dips bw*10
bw+45*6
bw+90*2
bw+115*5
bw+70*10

...

Dips bw+70*8
bw+90*6
bw*10


You are doing some impressive lifts. I am curious why you did dips twice and spaced them so far apart. Was one group of sets forward and the other backward?

cphafner
05-06-2003, 12:15 PM
Aka, thanks for checking out my log. I'm not sure what brand. I used to use one that 45lbs, this is def lighter than that.

I did dips at the end as a burn out. I was going to do flyes, but said screw it lets dip. I got out more than I thought I would.

cphafner
05-06-2003, 12:16 PM
Aka, thanks for checking out my log. I'm not sure what brand. I used to use one that 45lbs, this is def lighter than that.

I did dips at the end as a burn out. I was going to do flyes, but said screw it lets dip. I got out more than I thought I would. My volume was lower today than usual. I normally toss in some flyes and crossovers, so that is prolly why I was still somewhat fresh for the dips.

bradley
05-06-2003, 02:24 PM
Originally posted by cphafner
oh ok, sorry bradley. I appreciate the insight. My diet has always sucked. I have a quick question you might know the answer too. What should i eat pre-workout? Thanks again for reading.

If you work out in the morning I would go with something like HY mentioned. You want something that would provide enough cals but not sit too heavy in your stomach. I work out first thing in the morning and I have whey along with some ww toast which comes out to about 410 cals.

If I happen to be working out in the afternoon then I would just have a regular whole food meal about 1.5-2 hours before lifting. Make sure it has some protein and low GI carbs which should provide a good source of energy for your workout.

bradley
05-06-2003, 02:24 PM
Good work on the dips by the way. Always nice to get a couple more reps than expected:)

cphafner
05-06-2003, 02:35 PM
bradley,
sorry I should have said that I work out about 6:00 pm. I work till about 5:00 pm for 3 days a week. My lunch break is normally around 2:00 pm. When I have days off(the other 2 days) I work out around noon. SO basically I'm in teh gym 2x's a week midday, and 2 nights around 6:00.

cphafner
05-06-2003, 02:36 PM
thank you about the dips. It is always an ego boost to get out more than I thought I would. Makes me work even harder for the rest of teh workout.

bradley
05-06-2003, 04:58 PM
Originally posted by cphafner
bradley,
sorry I should have said that I work out about 6:00 pm. I work till about 5:00 pm for 3 days a week. My lunch break is normally around 2:00 pm. When I have days off(the other 2 days) I work out around noon. SO basically I'm in teh gym 2x's a week midday, and 2 nights around 6:00.

Since you have a lunch break at 2:00 you would have a whole food meal then, and then I would recommend another meal at 5:00 when you got off work. If possible I would have something easily digestable like a shake, along with some low GI carbs. I don't know if you are fond of using MRP's or weight gainers like Cyto Gainer but this might be a good time to have something along those lines. Basically you want to have plenty of nutrients available for your body, but at the same time not feel sick during your workout.

cphafner
05-06-2003, 08:38 PM
Bradley, thanks for the info. I'll look into the weight gainers. I have the following MRP right now, would this work?

its 5 grams of fat, 40 carbs, and 46 protein

40% Maltodextrin
10% Flax Powder
10% Calcium Caseinate
10% Soy Isolate
10% CFM Whey Isolate
10% Egg White
10% Hydrolyzed 1400

here's today diet


WW Bagel, Cottage and berries
Gatorade, Whey Shake
1lb ground beef and cheese, 16oz milk
chix breast, ravioli, 16 oz milk
cottage cheese and berries
blend protein shake
pre-bed protein shake w/flax


source grams cals %total
Total: 4254
Fat: 178 1601 38%
Sat: 87 785 19%
Poly: 12 106 3%
Mono: 57 510 12%
Carbs: 312 1230 29%
Fiber: 5 0 0%
Protein: 344 1377 33%
Alcohol: 0 0 0%

according to fitday my ground beef had 69 grams of fat, can that be right?

aka23
05-06-2003, 09:35 PM
Originally posted by cphafner
according to fitday my ground beef had 69 grams of fat, can that be right?

It could very well be right, depending on the quantity and type of beef.

10 oz of regular raw ground beef has about 75g fat.
10 oz of lean raw ground beef has about 59g fat.
10 oz of extra lean raw ground beef has about 48g fat.

A significant amount of fat may be lost when cooking, depending on cooking method.

Escape01
05-06-2003, 09:59 PM
Your workouts look strong...very strong considering a 160lb. bodyweight.

I am with you on having trouble getting enough calories...

Am also very much with you on emphasizing multijoint exercises. They are the best. I like how you go heavy on the deads. My recent research and my workouts w/ Belial have convinced me that any multijoint exercise should be done heavy...concentrate on getting your body used to the weight; 405 should be history in a matter of weeks.

Good luck w/ your goals...looks like your doing it right.

cphafner
05-06-2003, 10:46 PM
Escape, thank you stopping by. I always focus on compounds first. At my size it makes no sense to fool around with curls or anything like that. Too many people worry about the little muscles. Build the big muscles and the little ones will follow. The multijoints are coming along well for me. I have had trouble recently(mainly with my lower back) with my body getting used to the heavier lifts, but now all seems well and strength is skyrocketing. Next week I'm going to go for a couple heavy sets in deads and dips, I'm hoping to nail 355 and +135 respectively.

Saint Patrick
05-07-2003, 12:24 AM
Another Irishman on the board, I like ya already.

Diet is looking teh ace, very clean for a bulk.

I gotta ask though, WTF exactly are "backwards dips"? How are they performed? I've never heard of them.

cphafner
05-07-2003, 10:34 AM
SP: thanks for stopping by. I'm only about 25% irish, I'm a mutt of everything. My gf says to just that that I am a straight up white boy. Our dip station's bars are at an angle. The go from lower where they are attached up, if that makes any sense. By backwards I just mean that I am facing away from the dip station. Hard to explain.

cphafner
05-07-2003, 09:34 PM
not even gonna post my diet today. today was an off day from the gym. It is the one day this week that me and my girl both have off, so we spent it together and my diet sucked. Legs tomorrow...

bradley
05-08-2003, 06:05 AM
Originally posted by cphafner
Bradley, thanks for the info. I'll look into the weight gainers. I have the following MRP right now, would this work?

its 5 grams of fat, 40 carbs, and 46 protein

40% Maltodextrin
10% Flax Powder
10% Calcium Caseinate
10% Soy Isolate
10% CFM Whey Isolate
10% Egg White
10% Hydrolyzed 1400

here's today diet


WW Bagel, Cottage and berries
Gatorade, Whey Shake
1lb ground beef and cheese, 16oz milk
chix breast, ravioli, 16 oz milk
cottage cheese and berries
blend protein shake
pre-bed protein shake w/flax


source grams cals %total
Total: 4254
Fat: 178 1601 38%
Sat: 87 785 19%
Poly: 12 106 3%
Mono: 57 510 12%
Carbs: 312 1230 29%
Fiber: 5 0 0%
Protein: 344 1377 33%
Alcohol: 0 0 0%

according to fitday my ground beef had 69 grams of fat, can that be right?

Yeah the MRP you mentioned would work fine, but ideally I would go with more carbs and less protein.

Have you thought about maybe decreasing your protein intake and bumping up the carbs? There really is no reason to be eating that much protein IMO. This might also help with the appetite.

Like aka23 said depending on what type of ground beef it is. If it is ground chuck I believe is something like 80% lean and 20% fat. The ground beef I use is 96% lean and 4% fat which is a better choice if you can find it in your store. I know that most supermarkets have at least 90% lean 10% fat, or check for ground sirloin.

cphafner
05-08-2003, 06:26 PM
bradley: thanks for the input. I'm gonna use up what i have left(about 2 weeks worth) and then I"ll look into something new.

here's todays leg workout. I felt really good today.

Bike *5 min

walking lunges 95
(6 reps each leg) 135
185

Squats 135*6
225*4
245*6
185*10

I haven't gone this heavy in a while, could have gone higher. felt great

SLDL 225*6
315*4

I've never gone over 275 before. Looks like my deads are really helping my hammies

Leg Press 4pps*6

(drop set) 5pps*6
4pps*7
3pps*9
2pps*12

These were pure pain. I had to sit for about 10 mins before I could walk. It then took me about another 5 mins to limp my ass outta the gym. Thank God I live on the 1st floor.

This is now two weeks in a row that I haven't been able to do calves. My leg workouts are kicking my butt. I'm afraid to add a calf day on saturday, I don't think they'll be fresh for deads on monday. Any thoughts?

GhettoSmurf
05-08-2003, 07:48 PM
looks like a seriously awsome leg day bro. great job!

Saint Patrick
05-09-2003, 01:40 AM
Originally posted by cphafner
walking lunges 95
(6 reps each leg) 135
185


I'm assuming those are Barbell and not dumbell?

cphafner
05-09-2003, 09:35 AM
SP: yeah barbells. They weren't too heavy, mainly just a warmup for squats

cphafner
05-09-2003, 03:00 PM
today was shoulder day:

DB Press 55*6
55*6
75*6
65*6

I could ahve gone heavier(80's). I wasted so much energy getting the first one up on 75, but there was noone in the free weight area to spot me.

Rows 135*4
115*8
115*8

These felt great, heaviest I've gone

Leg Press Calf 4pps*12
4pps+25*8
4pps*8

Smith press bar+90*6
bar+110*5
bar+90*8
bar+90*8

I still think the bar is 15lbs

Shrus 225*8
225*10
225*10

Not heavy, but had very hard contractions at the top, felt great
Reverse Flyes 60*7
55*6

DB Shrug 80*8
100*12
120*8

Bus driver 35*7/15*12
/BO Lat raise 25*8/15*8

Let me explain a bus driver. This is something that my bros stregth coach at college made him do, well a variation of it. They sued to take a 45 lb plate and raise it till their arms were parallel to the ground. The would then hold it there for 60 seconds while turning the plate back and forth like it was a steering wheel. I lift it up turn a quater to the right, back, and then a quarter to the left. I then lower it and count this as one rep. I then repeat. This i use as a burn out, and man do they kill. I supersetted them with bent over bumbbell lateral raises, a real killer burnout here.

Donkey Raise stack*11
stack*11
/355*6
/275*8

These were much heavier than I have ever gone. The last time I did them I could only go up to about 315, now I cna do the whole stack.

Overall I felt good. I am going to go heavier on DB presses next week.

Here is yesterdays diet. It was low in calories. This is graduation weekend at UNC-Charlotte so I had to go out adn pay my respects to old friends, so I fell a meal short. I will be below all weekend due to graduation, but will get it back on track next week.

ww bagel, milk, ypgurt
choc milk, EAS Edge Bar
Turk sammich, PBJ sammich, milk
blend shake protein w/carbs and fat(pre workout)
gatorade and whey shake(post workout)
Chix Parm and ravioli

bradley
05-09-2003, 04:33 PM
Originally posted by cphafner
This is now two weeks in a row that I haven't been able to do calves. My leg workouts are kicking my butt. I'm afraid to add a calf day on saturday, I don't think they'll be fresh for deads on monday. Any thoughts?

Looks like doing calves after shoulders worked well. Do you plan on sticking with that or was that a one time thing?

When performing your SLDL do you go all the way down or just slightly past your knees? I have heard of people doing it both ways.

cphafner
05-09-2003, 05:43 PM
i'm probably going to stick with it on shoulder day. The only this is that my legs were still very sore from yesterday, so something like smith machine raises where I have to support the weight on my legs will be difficult to do. I'll try it and see how it works out. With SLDL's I go slightly below my knees. Which method do you prefer?

cphafner
05-12-2003, 12:16 PM
Todays workout: Back


Deads 135*6
225*4
315*1
345*1
365*3

This was way heavier than I have ever gone. reps 1 and 2 were no problem, 3 was a beast. I don't think I will have any problems hitting 405*1 by my goal date. I think I'll get it within a month.

Pullups bw*8
bw*8
bw+45*6
bw+55*5
bw+25*6

+55 is the heaviest I have gone in a long time. Think the reps were 1 off a pr.

DB Rows 120*8/8
135*8/6

BO Rows 225*7/bw*12
/pullups 185*12/bw*6
135*15

I died after DB rows. These were heavy as hell.

Notes: I had a terrible weekend of diet/sleep. This was graduation weekend, and my girl was graduating, so everything went to hell. I only got 3 hours of sleep saturday, 3:3-4:30 and 6:30-8:30. It was a rough day sunday at work, and I am still feeling the effects of it. I think fatigue from lack of sleep really effected my workout today. I was very fresh to start, but then hit a wall. I got many stares today. I am a small dude, and people get freaked when they see me pull 365 deads and row 135 db's, but screw em. Thats all. Time to hit teh pool and work on my tan. I'm not as white as Homeyield, but I am a pretty pale whiteboy.

WillKuenzel
05-12-2003, 12:34 PM
LMAO, there's not a person around whiter than me. :D


Nice job on the deads. Looks like 405 is going to coming up pretty quick.

GhettoSmurf
05-12-2003, 07:11 PM
looked like a good workout. keep it up!

cphafner
05-12-2003, 10:13 PM
Todays diet: basically a meal light since I overslept berakfast today

bananna and ww bagel
gatorade and protein bar
8 oz ground meat in tortilla w/cheese and salsa, 16 oz milk
8 oz ground meat in tortilla w/cheese and salsa, 16 oz milk
French Bread Pizza, cottage and berries
Pre-bed shake and flax oil

GS: thanks for the kind words, i was happy with the deads

cphafner
05-13-2003, 06:18 PM
Todays workout: chest

Dips bw*8
bw+45*6
bw+90*4
bw+115*2
/bw+90*7
bw*115*4

I was very dissapointed after getting only 2 on 115. I dropped down to 90 and squeezed out some more. I then took a minute regrouped, told the extra 25lbs to hold on cuz it was going for a ride, and pumped out four. Four reps I was happy with after that drop set.

Incline DB 55*8
75*3
80*6
85*4

85 DB's is a new pr. I wasted alot of energy on the first rep. I think 90 was doable with a spotter helping me get the 1st. Maybe next time...

Close Grip 105*6
(smith) 175*3
/135*8
/105*8

Still assuming bar is 15lbs, these were a beast.

HS Press 1pps*10
3pps*5
2pps*10

Dips bw+70+6
bw+90*5

Can you tell I am addicted to dips? I once quit a gym because they wouldn't let me do weight dips...

Shrugs 225*10
275*10
315*8
/225*12

I just felt like doing these.


Well thats all. The gym was packed tonight. Some old guy pissed me off. Our dip station is a 4 sided thing with pullup stations on two sides, dips on one, and leg raise thing on the other. When I was resting to do my last set of +90, this old guys jumped up there and did like 5 leg raises. He didn't ask if he could work in or anything. I made him wait while I got ready, he stood there like come on do your set already...i hate those nights when the closet lifters come out

Thats all for my rant. Its not time to get ready to go see Dave Chapelle at a local comedy club! He is like the funniest dude on the planet. If you don't watch his show on Comedy central, you should. Also download a video of a skit of his called I wanna piss on you. It is a spoof of the new R Kelly song. It is too damn funny.

WillKuenzel
05-14-2003, 07:53 AM
Good chest workout man! Looking forward to lifting with you next monday!

How was Dave Chapelle?

cphafner
05-14-2003, 08:59 PM
Off day from the gym. My diet has sucked the last two days. I'm just lacking in calories. Last night a few brews didn't help the cause.


HY: Chapelle was a funny mofo. I'm looking forward to busting some new PR's on monday, what time are we on for?

cphafner
05-16-2003, 10:39 AM
yesterdays diet

cheese raviloi, slice of pizza
whey shake
turkey sub, chips
2 pbj sands., apple
8 oz chop meat w/salsa and cheese
cottage and berries


todays workout: legs

5/16
Bike *5

walking 95*8/8
lunges 135*6/6
185*4/4

these felt really bad. I smacked my knee on a corner of my table last night(hurt like hell). I had alot of pain when trying to support the weight on one knee.

Squats 135*8
185*6
225*2
255*2
275*1(fail #2)
225*6

My eyes got a little big when the 255 felt so easy. I went up to 275 and got 1 rep. I thought I was going to get the second one. I got it out of the hole, but then just couldn't drive it up. Oh well, next time

SLDL 225*6
315*5
275*6

315*5 is a new pr. My back felt really tight on these

Press 4pps*4
drop set
5pps*6
4pps*6
3pps*8
2pps*12

these hurt as usual.

Notes: I'm still doing just a few big exercises. These workouts are really banging the hell out of my legs. I had no energy today. I had to force every set/every rep. I don't know what was wrong. I'm def. not a morning lifter. I think that lifting not too long after I woke up(9:30) isn't my forte. I'm most likely going to skip shoulders this week. My work schedule yesterday didn't let me get into the gym. I wanted to get legs in so I bumped today's shoulder workout. I don't want to do shoulders tomorrow so I can keep them and tri's fresh for chest on tuesday.

WillKuenzel
05-16-2003, 10:44 AM
LOL, you might have a hard time Monday morning then. :D I'll probably start Monday around 6:15am. If something else comes up I'll call you.


If you want to do shoulders tomorrow let me know because I normally do them on Saturday's now. I don't know when I'll get in there but if you might want to do them tomorrow just let me know and we'll meet up.

Good job on the SLDL's and squats! That's huge dude.

cphafner
05-16-2003, 11:03 AM
Will,

I'll be up extra early on monday so I can eat and get my energy levels up. I'll prolly be at the gym around 6 to hit the bike and strech. If I you want to meet up tomorrow I can do it later in the morning. i have to be at work at 1:30, so I'd prolly get in around 11 or so. If you want to meet up tomorrow PM or call me.

cphafner
05-16-2003, 11:23 PM
todays diet:

protein shake w/carbs and fat
gatorade, proetin shake
turkey sub, chips
8 oz chop meat w/salsa
2 pbj sands w/milk
cottage and strawberries
pre-bed shake w/flax oil

bradley
05-17-2003, 07:53 AM
Originally posted by cphafner
With SLDL's I go slightly below my knees. Which method do you prefer?

I usually go just below the knees. Doing it this way seems to hit my hamstrings the best, although I am still getting used to the exercise.

Your strength levels are going up nicely. Keep training hard and packing in that food and you will reach your goals in no time.

cphafner
05-18-2003, 09:13 PM
yesterdays diet

bowl o'cereal, yogurt
protein shake w/carbs and fat
two turkey sands, w/banana
two pbj sands
sloppy joes, milk
pre-bed shake

todays diet

raisin bran, yogurt
protein shake w/carbs and fat
turkey sand w/milk
steak and mashed taters
pbj sand and apple
pre-bed shake

tomorrow: back with Homeyield, gonna be a tough one!

cphafner
05-18-2003, 09:14 PM
bradley:

when I go too low I feel like I round my back to much, thats why i prefer just below my knees.

Skillz
05-18-2003, 09:34 PM
leg strength is lookin good man!

Skillz

cphafner
05-19-2003, 05:51 AM
workout with Homeyield rocked. I'm not even gonna post my workout, all I gotta say is deads: 365*4! 405*1!!! Time for a new goal baby!

GhettoSmurf
05-19-2003, 05:53 AM
that's awsome that you reached your goal bro. GREAT JOB! so what's next? ;)

cphafner
05-19-2003, 06:50 AM
I dunno GS, maybe 455...the last rep of 365 was hard. I did the 405 after a tough set at 365. When I moved up to 405 I had to reset myself once to get comfortable before I could pull it. If I hadn't done those 365's I prolly could ahve gone a little bit higher. I think 455 will be my next challenge. I'll have to play with them for a few weeks before I decide.

cphafner
05-20-2003, 01:53 PM
Yesterday's diet: sucked, one my buddies who just graduated is moving back to jersey tomorrow so I lost a couple of meals going out for beers...

proetin shake w/carbs and fat
gatorade and whey shake
2 PBJ sand w/milk
whole bunch o thai food
bunch o' beers

just got home from the pool, getting ready for a chest workour with homyield in about an hour...

WillKuenzel
05-20-2003, 01:54 PM
:thumbup:

rookiebldr
05-20-2003, 04:54 PM
So that's what it's like to work out with HomeYield! Annihilating your goals on deads and causing you to set new ones. 405!, ****ing amazing.

bradley
05-20-2003, 04:56 PM
Congrats on the 405:thumbup:

cphafner
05-20-2003, 05:37 PM
today: chest w/homeyield

Incline 60*8
60*8
60*6
90*5

HY helped with rep #1 on 90, heaviest I've ever gone. felt damn good

Dips bw+45*6
bw+115*4
bw+135*2
bw+90*8

+135 is a new high. HY claims that he didn't help me with them
Hammer 3pps*8
Strength 3pps*6
/2pps*6

8 reps is a new PR at 3pps

Flat Flye 45*8
50*5
35*8

Dips bw+70*8

bw+45*6
->bw+25*5
->bw*4

last was a drop set, hurt alot

We did one other drop set on some machine. I don't even know the weight, my arms felt like rubber bands.

I could barely hold the steering wheel on the way home.

Skillz
05-20-2003, 08:46 PM
congrats on 405, good luck on next goal!

Skillz

cphafner
05-20-2003, 10:37 PM
Skillz and Rookie, thanks for checking out my journal. I was psyched to knock out 405. Working out with a beast like will is def. a good motivational tool. 455 here I come...

cphafner
05-21-2003, 07:16 AM
yesterdays diet:

ww bagel and yogurt
cottage and berries
protein shake w/carbs and fat
gatorade and whey shake
chix cesear salad, milk
pre-bed shake w/flax oil


off day from the gym today...

WillKuenzel
05-21-2003, 08:16 AM
Hey man, are you counting calories or maybe at least roughly estimating?

cphafner
05-21-2003, 03:41 PM
HY: nope, just eating. I eat what I want, when I want. As long as I'm eating I don't care...If I get all of my meals in(hopefully 7) it should land between 3500-4000 cals a day.

cphafner
05-21-2003, 06:09 PM
Bike *7

Okay so I said I would post a pic of my legs after I hit 405(at the bottom of this). After lookign at them I got bummed out, so instead of taking the day off I hit a leg day.

Squats 135*8
135*6
225*2
275*5(pr)
225*8

I don't think I quite hit parallel on 275. Its hard for me to tell when I'm going, but I think it was a tiny bit above.

SLDL 225*4
315*4
335*3
/225*8

335 was a killer

Leg Press 4pps*4
4pps*4

drop set 6pps*4
5pps*4
4pps*5
3pps*8
2pps*15

The drop set made me dizzy as usual. by the end of the 15 at 2pps my legs felt like jello.

cphafner
05-21-2003, 06:40 PM
I'll post this pic which makes me feel a little better, now I just need to add some beef...

GhettoSmurf
05-21-2003, 07:41 PM
your looking serious good man. keep it up!

cphafner
05-22-2003, 07:52 AM
Yesterdays Diet:

ww bagel, yogurt
2 pbj sands
protein shake w/carbs and fat
gatorade, whey shake
cheese ravioli, milk
cottage and berries
pre-bed shake

still lacking whole foods...I have a freezer full of chix, chop meat, steak, and salmon, I'm just too lazy to cook. I need to get better

WillKuenzel
05-22-2003, 07:53 AM
Your legs are really defined, and they definitely look bigger than that in person. Your calves especially.

That side tricep pose looks awesome. Your abs are just sick! bastard :p

clvmike19
05-22-2003, 08:03 AM
Good job man. Youre cut up like a SOB! Nice work, I think I have a new goal now!

cphafner
05-22-2003, 10:42 AM
todays workout: shoulders

totally sucked. I'm not gonna post it. My tris were still fried from chest on tuesday. I had to give it a go a day early since i can't hit the gym tomorrow. taking a long weekend off from the gym, hopefully i can crank it back up monday...

WillKuenzel
05-22-2003, 10:44 AM
Gym is closed on Monday. :( Memorial Day. Gotta wait until Tuesday.

cphafner
05-22-2003, 11:00 AM
oh, i thought it said they were open 10-6, guess I'm wrong, tuesday it is

WillKuenzel
05-22-2003, 11:02 AM
Oh, I don't know you might be right! I just kind of glanced over it. I'd call today to find out.


Eh, either way, I'll be at the beach all weekend so its all good. :)

cphafner
05-22-2003, 10:07 PM
today's diet

proetin shake w/carbs, fat
gatorade, turkey sand
turkey sand, pbj sand
turkey sand
cheese raviolo, milk
pre-bed shake

today sucked, bad workout and bad diet...

I say everyday that I don't get enough calories, I'm now going to do somethign about it!

GhettoSmurf
05-23-2003, 05:02 AM
Originally posted by cphafner

I say everyday that I don't get enough calories, I'm now going to do somethign about it!

DARN RIGHT! hey man give me a call and we can go to a buffet! :D

WillKuenzel
05-23-2003, 06:34 AM
My bad man. The gym is open Monday from 8am-6pm. They're on Saturday hours for the holiday. I doubt I'll be back by then but just wanted to tell ya though I'm sure you saw. :)

cphafner
05-23-2003, 06:44 PM
GS: I hit the chinese buffet around here all the time, damn good food.

Todays workout: Bi's, Traps, Calves

Today was supposed to be an off day, but sitting around the house made me feel lazy. I had no rhyme or reason today. I just lifted what I wanted to, when I wanted to. I didn't hit traps or calves this week, so figured I would do some for them. Bi's I did just for the hell of it. I don't really know why I even went into the gym today. I didn't write anything down. The whole workout felt kind of blah. My weights were very high for me, but I got no pump. I'll post a few highlights.

Donkey Calf Raise: Stack +3 rubber plates(7.5 lbs each) *9
this is way heavier than I have ever gone

Barbell Curls: 105*5
These felt kinda good, I never do bi's so I don't really have a self comparison on these

Hammer Curls: 50lb dbs*5

clvmike19
05-23-2003, 10:01 PM
Thats extra gay that they closed the gym early. Atleast you got some work in......

WillKuenzel
05-27-2003, 12:01 PM
I love those days of doing whatever I feel like. Especially if I have the time and can just mess around.

What you been doing over the holiday? Get back to the gym punk! :p

cphafner
05-27-2003, 03:35 PM
I had to work all weekend. Ate not enough. Tried working out yesterday, but I was so tired that I only lasted about 10 mins. My warm up deads felt like I was trying to lift cars. I managed to fight up 405*1, but it felt crap so I left. Going in there right now to do some chest. I'll post diet/workout later. Sucks that the sun didn't come out in SC. Looks lik fake and bake for you.

WillKuenzel
05-28-2003, 09:33 AM
Originally posted by cphafner
Looks lik fake and bake for you. :nod:

cphafner
05-28-2003, 10:52 AM
Here's yesterdays workout...It was supposed to be chest, but I skipped back on monday so I threw a little of that in.


Incline DB 55*8
55*8
85*4
90*4

I got 90*5 with a spot last week, so I was happy with 90*4 by myself. I can never get the 1st rep on my heavy sets without a spotter, but I got this one, and the rest were strong.

Dips BW*8
Bw+90*4
BW+115*3

Dips sucked, I think I am still revocering from bad sleep/eating this weekend.

Close 105*8
175*3
155*8

Pullups bw-8
bw+45*6
bw+60*5
/bw*9

DB Rows 105*8
130*6
135*6

HS Press 2pps*6
3pps*6
3pps+10*5
/2pps*8

Machine Rows 12*12
14*7
/12*6
/10*8

Dips bw+45*11
bw+45*8
/bw*15

Just a burnout for tris.

Overall the workout felt really good. My whole upperbody was pumped. Today is an off day from work and gym. Need it to clear my head a bit, its been a long few days...

WillKuenzel
05-28-2003, 11:10 AM
Nice workout!

Time to head out to the pool, get some sun and check out the chicks. :nod:

That'll help ya get ya head cleared up. Enjoy the weather while you can. I'd love to be able to get out to the pool right now. :(

cphafner
05-28-2003, 11:20 AM
chicks don't always clear it up! But I'm gonna spend today with my girl. I have next friday, sat, and sunday off so I'm gonna spend some time on the lake and get some sun then.

clvmike19
05-28-2003, 11:40 AM
solid workouts! I wish we could get some sun here. But in NE Ohio there are two seasons. Grey and Hot. Grey runs from mid-sept until about June. Thats when the sky is basically covered in a blanket of bleak grey clouds and you question why God has put you into this desolate valley on a daily basis. Somtime around mid-june we have a weather shift and it becomes hotter than the 7th circle of hell. I dont think Ive seen the sun since St.Patricks Day.

cphafner
05-29-2003, 10:27 AM
Leg Day

5/29
Bike *5mins

Lunges 135

Squats 135*6
185*4
225*2
275*1
295*1
315*0
225*10

Everything was warmups till 295. I've never gone over 275. My eyes got big once again, so I went for 315. It was very controlled on the way down, I thought I could dig it out of the hole, but just couldn't get it. I think I'll do this within a month. Almost 2x's bw, I'll take that. Seems like not too long ago that 185 was my heaviest working set for a few reps.

Calf Raise 2pps*10
Smith 3pps*10
3pps*10
/2pps*10

SLDL 225*4
315*5
275*6
Let me start by saying I lsot my jorunal last week. My brain really thought that I did 365 last week, I only did 335 however, so down I went with it and down it stayed. So I dropped down to 315 and it felt good.

Donkey Raise stack*10
stack+22.5*9
stack+22.5*9
/stack*6
/315*8
/255*8

ABS


That was all. My lower back felt really tight. I finally had some fire in my belly today for the first time in a while. My brain has been racked with stuff recently, so they gym has been secondary in my concerns. On a plus note, one of my friends said to me it looks like I've been lifting. Been about 2 months since I've seen him, and he said the same thing last time :) Also while at the bar I turned down a drink because I didn't want the useless calories(it was only gonna be my 3rd beer). My girlfriend said enough is enough, drink the beer you're body is perfect you worry too much. So I guess my ego was boosted last night:strong: I agree with her though, I do need to loosen up. I've been to uptight. I think tonight will be a night on the town, look out charlotte here I come...

WillKuenzel
05-29-2003, 10:53 AM
I definitely think you've got a 315 squat in ya right now. Legs next week, we'll get together and I'll prove it. :)

I think a part of it was doing 275 and 295 prior to attempting it. We'll go 135, 205, 255 then 315. You'll nail it.

Glad to hear things are getting cleared up. Listen to your girlfriend because you can't be letting the weights get in the way of everything. Loosen up and have some fun. With your metabolism you can drink the beers and it could probably help you to get the extra calories. :p

cphafner
05-29-2003, 09:12 PM
Will, you name the day and time, I'll be there. I can go any morning or evening next week. Whats up with the new split, just up for a change?

clvmike19
05-29-2003, 09:16 PM
Nice leg workout. Youll hit 315 soon enough. Keep up the good work and listen to your gf! :D Dont want to make her mad.....

rookiebldr
05-29-2003, 10:59 PM
Originally posted by cphafner
... My girlfriend said enough is enough, drink the beer you're body is perfect you worry too much. So I guess my ego was boosted last night:strong: I agree with her though, I do need to loosen up. I've been to uptight. I think tonight will be a night on the town, look out charlotte here I come...

Sometimes is best to agree and consume. :)

WillKuenzel
05-30-2003, 07:51 AM
Yeah, just something different. I'm think Thursday afternoon next week. It'll let me sleep in and give me plenty of time to recover because my legs are so freaking sore right now. I'll let you know more beginning of next week when I plan on going.

bradley
05-30-2003, 08:03 AM
Just checked out your pics. You are definitely lean and look like you are well on your way to packing on some weight. Just keep on eating:)

GhettoSmurf
05-30-2003, 08:44 AM
Originally posted by bradley
Just checked out your pics. You are definitely lean and look like you are well on your way to packing on some weight. Just keep on eating:)

where are these pics you speak of? i'd like to take a gander @ them :)

cphafner
05-30-2003, 11:04 AM
HY: Sounds good will, just pick a day and i"ll be there.

Bradley: I appreciate the compliments! I'm working on it. I'm about out of food, time for a run to BJ's.

GS: They are posted a couple of pages back. Its been one month since I started my bulk, so I'm going to post a couple of before/afters in a few minutes.

cphafner
05-30-2003, 11:15 AM
todays workout highlights: since I left my bag in teh car I'm only going to post some highlights


DB Press: 55*8
65*4
75*8
65*9

I had struggled with 75's the last two weeks, this time around I think 80*6 was possible, next time...

Upright Rows 135*5
115*8
/95*10

Snatches 95*6
115*6
135*9

I forgot my straps, so the above two exercises suffered. I had no grip for my hanging snatches, I could have gone alot higher(maybe 185*3-4)

Did some more raises, etc...and some abs. Pictures on the way...

cphafner
05-30-2003, 11:17 AM
PS. No cardio as usual, but since I'm bouncing off the walls settling my nerves for a phone interview I think that counts...lets hope this one works out, only 1 year since i graduated college...:help:

cphafner
05-30-2003, 11:30 AM
Before and after one

cphafner
05-30-2003, 11:32 AM
Before and after 2

cphafner
05-30-2003, 11:32 AM
before and after 3

cphafner
05-30-2003, 11:34 AM
before and after 4

cphafner
05-30-2003, 11:34 AM
these were all taken today. I was 155 when I started a month ago, but that was 5 lbs off my norm of 160. Currently 162-163lbs.

cphafner
05-30-2003, 11:54 AM
BTW, the right photo is the after. Sorry teh pictures are so small. I can't tell much difference yet, but we'll see in another month how its coming along.

WillKuenzel
05-30-2003, 11:57 AM
I can see the biggest difference in your chest and shoulders. They seemed to have come out quite a bit more. Your triceps have also gotten bigger.

Looks almost like you've gotten leaner too because your abs are more defined. Looks like progress. Keep putting the calories down because its working man!

RG570
05-30-2003, 12:28 PM
at 160 you look so much better then me at 170 its not funny. Looking very good, lean also. What about legs?

cphafner
05-30-2003, 02:05 PM
RG: I posted a pic of my legs a couple of days ago. They are def. my weak point. Calves are ok, and strong, but upper legs need some work. My leg strength has come a long way. I'm up to a 405 max on deads, and gunning for 315 on squats this week. I think my legs will start to catch up. I'll try to post a leg pic tonight. Thanks for stopping by

GhettoSmurf
05-30-2003, 05:39 PM
just saw the pics and man i must say. nice improvements! keep it up man!

clvmike19
05-30-2003, 08:45 PM
Lookin great! Youre really cut. I hope to look like that at 160! Good job.

rookiebldr
05-30-2003, 09:09 PM
cphafner, the pics are awesome. What great improvement over the before. I agree with HomeYield on the improvement in shoulders and chest.

*160, can't believe it!

cphafner
05-30-2003, 09:24 PM
guys thanks for the compliments! Now I just need to add some more mass, so I'm off to teh fridge! I hit up BJ's today for my usual Bi-Monthly shopping.

cphafner
06-02-2003, 06:35 PM
Today: Chest
Was supposed to be back, but I can't find my wrist straps

Dips BW+10
bw+10

Incline 55*8
65*6
90*6
These felt really stong, think I had 95's in me with a good spotter.

Dips bw+45*8
bw+115*3
bw+90*7
Strength on dips has sucked the last few workouts, but I've moved them to after inclines which has had a good increase.

Flat DB 70*4
80*6
85*3
These were awesome. I haven't done them in a while. The last time I did them after dips/incline I could only work up to about 65 or 70's, so this was a huge increase in strength for me.

Flat Flye 45*8
50*6

Abs

HS Press 3pps+10*6
3pps*6

Dips bw+45*11
bw+45*7

Did some crossovers to finish, but had nothing left in me, so not worth writing down...

Diet has been low in calories the past few days. I've been w/o a fridge at work for the last three months, but finally got one back in there, so lunches will be much better than in the past. I'm also going to force myself to get up earlier and eat better breakfasts(eggs and oatmeal) I think my calories should go up considerably in the next couple of days.

cphafner
06-03-2003, 06:08 AM
Yesterday's diet: light in cals as usual

yogurt, bananna
taco's and milk
MRP
Gatorade, Whey Shake
taco's and milk
cottage and berries

cphafner
06-03-2003, 06:13 PM
Today: Back

6/3
Pullups bw*10
bw*8
bw+70*3
bw+45*7

I started out too heavy, should have gone +60

BB Rows 135*10
225*8
225*7
185*11

These didn't feel strong at all...

DB Rows 120*6/6
130*6/6
140*8/6

140's was a new pr. It felt light in my left hand, kinda heavy right one

Shrugs 225*8
315*12
/225*6(5 sec hold @ top)
I cheated a bunch for the last 4 or 5 @315


Free Motion 170*5
Pulldown 160*6
/130*3
/100*6

Abs

BB Rows 135*18
135*12

I could barely move my arms by this time, kinda overkill


Quiz for everyone(well the 5 who read this journal)

You know your xenadrine kicked in when
a: you sweat sitting still
b: you can stop tapping your foot
c: you catch yourself headbanging to Mr. Mister on the way to the gym

thats all, no deads:cry: saving the legs for a leg workout with Homeyield and Pagen tomorrow

clvmike19
06-03-2003, 08:43 PM
d. All of the above

Nice workout! Hella nice shrugs. Same w/ the pullups. Gotta love the weighted pullups.

cphafner
06-03-2003, 09:43 PM
todays diet: a little better, still a long way to go...
yogurt, bagel w/pb
stuffed shells, milk
MRP
gatorade, whey
taco, milk
2 pbj sands, milk, banana
pre-bed shake

cphafner
06-04-2003, 08:43 AM
off to work for the day, legs with homyield and pagen tonight, hopefully those guys don't embarass me too much

WillKuenzel
06-04-2003, 08:47 AM
Get plenty to eat today at work. You're going to need it. :evillaugh

RG570
06-04-2003, 11:47 AM
dude, your strength is really starting to piss me off.

cphafner
06-04-2003, 06:19 PM
Today: Legs with Homeyield and Pagan
6/4
Squats 135*8
185*4
225*2
315*0
315*1
225*12

1st attempt was not even close. Second one doesn't count since HY and Pagan had to lift me out of the hole. I'm further off from 315 than I thought. I'll be dropping down to work sets of 275 for a few weeks and then we'll try it again.

Lying Ham Curls dunno
didn't pay attention

SLDL's 225*6
315*6
315*5

HY corrected my form on these. The first set was no good with back rounding. By the end of the second set I was doing better with form. I'll prolly drop down on these too next time and stress form.

Leg Extensions Dunno

My quads were hurting, almost a painful hurt, not a pump hurt.

DB Curls 40*6/6
45*6/6
50*6/6

Just felt like doing these, but my shoulders started to hurt so I stopped the curl jockey routine here.


Thats all. HY and Pagan embarrased me in the squat rack. Its all good though, they're some strong mofo's. Nice meeting u today pagan, nice squatting, c u around the gym.

cphafner
06-04-2003, 06:20 PM
HY: I ate up, but I guess not the right stuff since I missed my mark:cry:

RG: Thanks man, my strength has shot up. Its starting to plateau which is going to piss me off. I guess it couldn't last forever.

BennettBoy
06-04-2003, 06:23 PM
Pics look very solid man. I can definitely tell a difference. That side shot of your chest, shoulders, arms, abs looks pretty tight. Lean too.

Nice job you are doing.

cphafner
06-04-2003, 06:29 PM
Craig: Thanks for stopping by. Lean has never been a problem, but I'm working on it. There is a better side shot on page 3. If I can just add 10 lbs I'm be happy.

BennettBoy
06-04-2003, 07:05 PM
Originally posted by cphafner
Craig: Thanks for stopping by. Lean has never been a problem, but I'm working on it. There is a better side shot on page 3. If I can just add 10 lbs I'm be happy.

Damn nice dude. You have a great shape to your chest and your abs ROCK! Just keep eating AlOT and CLEAN and you'll have your 10 pounds before you know it. I was checking out your lifts and they are impressive. Nice deadlifts and weighted dips especially. See, there is NO SUCH THING as a hardgainer. Just folks that don't lift and eat enough. Your on the way buddy.

cphafner
06-04-2003, 07:27 PM
To steal from CLVMike: Hot girl report

normally nothing to mention in the gym but today:


:hump: :hump: :hump: :hump: :hump: :hump: :hump: Hot girl in red tank and blank spandex. Never seen her before but gawd damn she was fine.

clvmike19
06-04-2003, 09:41 PM
7!

Great googly moogly! She musta been HOT!

Where was I??

cphafner
06-04-2003, 09:57 PM
Todays Diet

cottage and berries, bagel w/pbutter
stuffed shells, milk
MRP
gatorade, whey shake
salmon, rice, brocolli, milk
pizza, milk
pre-bed shake

cphafner
06-05-2003, 10:36 PM
todays diet: def a cheat day.

pizza
chix parm sand
yogurt
pizza, bagel w/cream cheese
cottage and berries
pre-bed shake

Felt really tired today for no reason, hopefully i feel better tomorrow.

WillKuenzel
06-06-2003, 07:47 AM
I remember seeing her. Had a pretty massive rack to have such a skinny waist. :thumbup:


That's a lot of pizza yesterday! :p

cphafner
06-06-2003, 10:33 AM
6/6 Shoulder

DB Press 55*6
55*6
75*7

BB Press 95*6
135*4
115*8

Hadn't done these in a while. I want to start doing them instead of DB press. Getting the 1st one up is a biatch, a spotter would be very nice here. Could have gone heavier.

Snatch 135*4
135*4
155*3/miss 4

My legs gave out on the 4th rep, bar came crashing down, people stared.

Shrugs 225*8
315*10
225*5
135*8

I held at the top of the last two for very hard contractions. Did static holds on the last two. Got 225 *35 secs, and 135*30 secs. My grip sucks, I want to start working on it more.

Reverse Cable Flye 50*4/8

I was done. Had to reset my grip, couldn't handle another set.

Tough workout. The BB presses and snatches murdered me.

cphafner
06-06-2003, 10:56 AM
Changing my goals:

300 Bench
400 squat
500 Dead

Thinking maybe Jan 1st, but might be too soon

WillKuenzel
06-06-2003, 10:57 AM
Wanna max that bench on Monday and get your actual? :D

cphafner
06-06-2003, 04:52 PM
we'll see how I feel, 6:30 is damn early.:redface:

BennettBoy
06-06-2003, 06:06 PM
Originally posted by cphafner
Changing my goals:

300 Bench
400 squat
500 Dead



Nice goal. Believe it or not I was just thinking the exact same weights for my goals during the next year of preparation leading up to my next show. I'll give myself until May 31 though. Bench will be the tough one for me I got a feeling.

cphafner
06-06-2003, 07:21 PM
Craig: I've never been good at bench. I haven't done flat barbell bench in over a year so I have no clue what to expect for a max. Squats will be hard for me. Mine have come a long way, but I have a weird hitch in my form. My left leg bends to the right, forcing more of the drive to come from my right side. I'm going to try to work on it and see if I can't correct it. I'm not sure what my goal date will be. I am on a three month bulk(ending August 1st). I will test my maxs then see what I think. Good luck on the goal, I'll be checking in on your progress. :)

pruneman
06-06-2003, 08:43 PM
Some admirable goals. Good luck!

pagan058
06-06-2003, 11:30 PM
i have been thinkin biggin' about to help your problem...i think you need to start box squating....i think that could help your form a lot.....try that....if you need some help doin that in tha gym...just come in between 12 and 4 and i will be happy to help you...more power to you...;)

pagan058
06-06-2003, 11:31 PM
Originally posted by HomeYield
Wanna max that bench on Monday and get your actual? :D

haha dont make me come in there.......just playin man....i dont want you to start weighted chins.....;)

pagan058
06-06-2003, 11:35 PM
Originally posted by cphafner
before and after 3


dude you have some nice back definition.....awesome...i will get a hold of a digital cam...next weekend.....i am almost embarressed to put my picture on here now

cphafner
06-07-2003, 12:52 AM
I'd appreciate any help possible. I'll have to see if my work schedule will allow it this week. Any time you want a digi let me know, i have two.

pagan058
06-07-2003, 12:56 PM
Originally posted by cphafner
Any time you want a digi let me know, i have two.

hell ya man that would be awesome.....if you dont mind....run it by the gym if you can and i will take some pics at home....

cphafner
06-07-2003, 06:25 PM
no problem, i'll try to get it to you some time this week.

pagan058
06-07-2003, 07:55 PM
thanx alot man

cphafner
06-08-2003, 08:53 PM
off to bed. weekend diet wasn't so good. Early morning lifting with homeyield. wish me luck, hell just pray i come back alive

RG570
06-08-2003, 09:05 PM
tell HY to get his ass on AIM, we have some serious stuff to discuss

cphafner
06-09-2003, 05:31 AM
6/9 Chest with Homeyield
Bench 135*8
135*6
135*6
185*1
225*1
225*1
185*4

Failed both 225, needed help with both

Db Incline 70*6
95*3
80*9

Only got 2nd rep cleanly, needed help on 1 and 3

Dips bw+90*8
bw+70*11


So I came to the realization that my shoulders really hurt. I'm going to need to take the next couple of weeks off. I'm still going to hit legs, and possibly back, but no shoulders or chest for the next two weeks. When I come back I will lighten up my weights. today was a dissapointing workout. I really thought I had more than 225 in me. I haven't done a barbell bench in almost 2 years, so part of it was prolly form issues, but thought 225 would go easy. I guess my goals will have to be pushed back some, no way I'll get 80lbs on my bench by jan 1st. I'll take the next two weeks to really get on track with my diet, and then hopefully comeback with renewed vigor...that is all

BennettBoy
06-09-2003, 07:01 AM
I haven't done BB Benches in over a year myself dude. I was very disappointed in my strength last week (I did 225 for 5 reps) but I definitely has form issues and will just go real slowly with this I'm I will start to push to that 300 lb. mark sometime in the next year.

cphafner
06-09-2003, 07:16 AM
slow is def. my thinking. I'm in no rush, and I don't want to hurt myself. I'm not into this for power lifting, more for my physique, so as long as that is improving I'll be happy. good luck with the benching.

clvmike19
06-09-2003, 07:19 AM
Good luck w/resting up the chest and shoulders. Hope you get back to it soon.

WillKuenzel
06-09-2003, 07:20 AM
Hey man, I don't think that 300 is an unlikely goal for you at all. Once you train a little bit more with the bench, your CNS will start kicking in better and form because less of an issue you'll see the weight jump up fairlly quickly. Once you have all that down, it'll just be a matter of getting your chest to kick in like your tri's do. I think with a few tweaks you could probably kick it up a notch or 2 real quick. Especially with as strong as you are in dips, it won't be long before you bench starts going up.

cphafner
06-09-2003, 07:32 AM
thanks Will. I am going to take a couple of weeks off. Follow it up with a few weeks of moderate weight flat db presses. Then I'll start training my bench some. I think I'll start my workouts in the rack with the pins set at my sticking point, and working on my technique. But like I said to Craig, I'm not into it for the powerlifting aspect, so I won't fret too much over it.

cphafner
06-09-2003, 11:44 PM
6/9-today's diet

5:30 am MRP
7:30 am Gatorade and Whey shake
10:00 am Yogurt, Bagel w/cream cheese
12:00 pm salmon, rice, milk
4:00 pm taco's
7:00 pm detour bar
10:00 pm burger, fries, milk shake
1:30 am pre-bed shake

GhettoSmurf
06-10-2003, 04:45 AM
have fun on the rest bro! better safe then sorry IMO. although i think i would slowly stat to suffer from gym withdrawl ;)

BennettBoy
06-10-2003, 06:06 AM
If it makes you feel any better, I care ALOT more about the look of my physique as well....vs. pushing around alot of weight. I just believe with the continued increase in pounds will bring injuries whether you want them or not.

That said, I also strive to get stronger in all my lifts because I know that I can only get bigger and thus improve my physique if I lift heavier.

So it is kind of a catch 22 type thing.

Does that make sense?

cphafner
06-10-2003, 09:03 AM
AHHHHHHHHHHHHH!!! I wanna go workout! Think I might go do a non shoulder intense back day, but maybe not, we'll see.

Craig: I totally agree. Thats why the basis of my routines have always been big lifts.

GhettoSmurf
06-10-2003, 11:52 AM
what about a leg-day ? :)

RG570
06-10-2003, 12:26 PM
you guys are wimps. heavy=good ;)

cphafner
06-10-2003, 08:39 PM
i agree rg, but when pulling the db's off the rack causes a sharp pain in my shoulder=time to lighten the load

cphafner
06-10-2003, 08:40 PM
ps legs tomorrow or thurs, not sure which yet...

cphafner
06-10-2003, 11:19 PM
also ordered 6 lbs of cytogainer, 10 lbs of 2 nlarge, and some xenadrine today...gotta love bulking

cphafner
06-11-2003, 06:28 AM
I can't take this no working out stuff(yes its only been 1 missed workout) so legs today, here I come squats!

WillKuenzel
06-11-2003, 07:50 AM
LOL, if you want to take some time off from upper body then you could probably get away with doing legs twice a week.

Save calves and abs for later when you need to workout to get a quick fix, and then do legs twice a week next week (calves and abs sporadically too) and then you should be right as rain to get started again.

cphafner
06-11-2003, 06:42 PM
Bike *5 mins

Squats 135*6
185*4
225*2
275*6
225*12

Got really dizzy on rep 12 of 225, really wanted 15 reps but didn't want to push it. I love high rep squats.

SLDL's 135*8
225*9

Didn't have my straps, so my grips gives out long before my hammies. i also didn't want to aggrevate my shoulder so I stopped before I got heavy.

Front Squats 135*6
185*3
135*6
These I haven't done in a very long time, and eventhough they were light, they hurt like a mofo.

Leg Press 6pps*4
5pps*4
4pps*4
3pps*4

Homeyield made a rare night appearnace in the gym and stripped the plates for me. Much less reps than in past weeks, but I was spent from the squats.

Seated Ham Curls 100*8
120*8
140*4

Diet is going good so far today. 2500 cals right now, and still 3 more meals to go. Looking to get 4000 today. Kinda heavy in fat today though, not the good kind either.

cphafner
06-12-2003, 09:01 AM
yesterdays diet

8:30 am: U-turn bar, yogurt
11:00 am: u-turn bar, yogurt
2:00 pm: 2 croissant pockets, milk
5:30 pm: mrp(pre-workout)
7:30 pm: gatorade, whey shake(post wo)
10:00 pm: chix parm, cheese ravioli, milk
12:00 pm pre-bed shake

wibble
06-12-2003, 07:27 PM
Nice Leg workout there cphafner! :) Good job on the Squats! Hows the shoulder feeling? It must be hard to be forced to take a couple weeks off. You might come back stronger than ever though after your rest, that'd be cool. :thumbup:

Take it easy! :)

GhettoSmurf
06-12-2003, 08:45 PM
nice leg day man!

btw- are those u-turn bars pretty good? ive heard that they taste really good. what do you think about them?

cphafner
06-12-2003, 08:53 PM
wibble: shoulder is feeling ok. Its so hard to not go in to the gym

ghetto: I asked my girlfriend to bring me a detour bar to my work, she showed up with a box of uturn bars instead. Cool girl huh. I like the detour better. The guy at the store told her to get uturns, and then sold her a box for only $20. My girl will be buying my supps from now on.

cphafner
06-12-2003, 11:49 PM
todays diet:

bowl of raisin bran
cottage and berries
two egg and cheese sands, milk
pbj and milk
shepards pie(only a little)
salmon, rice, milk
pre-bed shake with flax oil

cphafner
06-13-2003, 02:52 PM
6/13: Calf and Bi's

Smith Machine Raises 2pps*6
3pps*4

4pps*4
->3pps*8
->2pps*8

BB Curls 45*6
65*6
98*4
95*6

Donkey Raise Stack(395)*6
stakc+22.5*8

stack+33.5*10
->stack*6
->275*6
->215*8

DB Curls 45*4/4
50*6/6

Calf Raise Machine 12*8
Stack(15)*9
Stack(15)*6


Diet so far today...

Meal 1: Yogurt, PBJ Sand
Meal 2: Half serving 2nlarge, 16 oz milk(postworkout)
Meal 3: Half serving 2nlarge, 16 oz milk(1 hour later)

Frozenmoses
06-13-2003, 03:01 PM
Nice workout there cp. What flavor of nlarge you using? I tried the vanilla and it tasted like bull semen. And don't ask me how I know what that tastes like.

cphafner
06-13-2003, 03:05 PM
BTW: got 6lbs of cytogainer, and 10 lbs of 2nlarge today. here comes the bulk...

FM: I'm using chocolate. I like using choc flavored stuff cuz if it gross I can just throw in a lil nestle quick to make it taste better.

Herc
06-13-2003, 03:11 PM
:spam:

good luck on the bulk! Loos like you've made some great progress over the last months.

:thumbup:

GhettoSmurf
06-13-2003, 06:19 PM
Originally posted by cphafner
BTW: got 6lbs of cytogainer, and 10 lbs of 2nlarge today. here comes the bulk...

FM: I'm using chocolate. I like using choc flavored stuff cuz if it gross I can just throw in a lil nestle quick to make it taste better.

good luck with the bulking bro!

pruneman
06-13-2003, 06:45 PM
bulking is fun

cphafner
06-13-2003, 08:30 PM
Meal 4: cottage and berries
Meal 5: 4 oz chix parm, 1 cup ravioli, cytogainer shake

prolly only one more meal(pre-bed shake w/flax oil). Going out for a drink or two.

thanks for the luck everyone. So far the bulk has yielded little weight gain, hopefully I can add about another 500 cals and get a few lbs on.

cphafner
06-15-2003, 09:26 PM
weekend diet wasn't too bad. I ate burger king for lunch yesterday. Lacking a little bit of cals, but its the weekend. Taking tomorrow off from chest, maybe doing a light back day.

GhettoSmurf
06-16-2003, 06:24 AM
mmmmm Burger King :burger:

clvmike19
06-16-2003, 07:26 AM
Burger King is great. Wendy's Crispy Chicken Nuggets w/ ranch are teh best!

cphafner
06-16-2003, 08:46 AM
off to do some back. I can't stop myself. I'm not gonna go heavy and skip the exercises tough on shoulders(weighted chins and db rows).

cphafner
06-16-2003, 10:12 AM
6/16
Sumo Deads 135*10
225*4
315*6
These felt good, heaviest I've gone on sumo. People were staring at the small guy in the corner doing the weird exercise(me).

DB Rows 120*6/6
140*7/6

BO Rows 135*12
/Pullups ->bw*8

135*12
->bw*8

These were done overhand/parallel. Felt really good eventhough they were light.

DB Curls 40*6/6
40*6/6
->25*8/8
Drop set hurt.

I went heavier than planned. Felt no pain in my shoulder. Still taking chest and shoulders off this week. Next workout: legs on thursday.

cphafner
06-16-2003, 10:44 AM
btw

weighed 164 today. Heaviest I've been since I hit 168 two summers ago. The weight is coming slowly, but atleast its coming.

Frozenmoses
06-16-2003, 01:02 PM
Awesome strength, and kickass job on the weight gain, man. You're doing great!

cphafner
06-16-2003, 11:39 PM
Today's Diet: too reliant on shakes, need more meat!

half cytogainer
half 2nlarge
lean pocket, pbj, milk
pbj, 2alf 2nlarge
cottage and berries
pre-bed shake w/flax oil

GhettoSmurf
06-17-2003, 06:02 AM
why are you taking so many shakes? do you have a hard time stuffing the fod down? hard time becuase of your schedual? somthing else?

cphafner
06-17-2003, 06:57 AM
mostly hard time cuz of work, plus i need to go food shopping. Today should be better with real food.

JustinF
06-17-2003, 07:02 AM
pre-cooking your food will help. I have a pretty hectic work schedule too, but I cook all my meals for the week on Sunday nights.

cphafner
06-17-2003, 07:35 AM
Justin: I used to precook alot. For the last three months I had no fridge at work, which made brinign food a pain. Since we have a new fridge I will start cooking more.

clvmike19
06-17-2003, 08:43 AM
NIce deads! I know what you mean about getting looks when youre the little guy in the corner doing an exercise noone else does (deads).

cphafner
06-17-2003, 05:02 PM
no workout today-still resting the shoulder

todays diet

meal 1(9:00 am) raisin bran, cytogainer
meal 2(2:00 pm) pbj, milk
meal 3(5:30 pm) 2 nlarge
meal 4(7:00 pm) ravioli, milk

projected rest of night

meal 5(9:00 pm) salmon, rice, brocolli, milk
meal 6(11:00 pm) sushi, rice, milk
meal 7 (1:00 am) pre-bed shake

cphafner
06-17-2003, 10:28 PM
actual rest of night

Meal 5(9:00) cottage and strawberries
Meal 6(11:00) salomon, rice, brocolli, milk
Meal 7(1:00) pre-bed shake

RG570
06-18-2003, 02:04 AM
you're another one who eats mad clean. i dont know how you guys do it!

cphafner
06-18-2003, 07:09 AM
for me its easy because everything I eat I like to eat. I do cheat a couple of times a week.

WillKuenzel
06-18-2003, 08:45 AM
Originally posted by RG570
you're another one who eats mad clean. i dont know how you guys do it! Because we are that much cooler than you! :p

cphafner
06-18-2003, 05:59 PM
6/18 Leg Day

Bike *5mins

Squats 135*6
185*3
225*2
275*4
225*10
275 were heavy this week. I was feeling really tired all day. I did 8 reps at 225, reset with a 30 second rest and pumped out 2 more reps. These were nasty.

SLDL 135*6
225*6
315*5

Should have gone lighter on the heavy set. I still have some form issues.

Front Squats 95*6
135*6
155*4

These are tough, but my balance was alot better than last week. I had more in me, but saved it for presses.

Leg Press 4pps*4

6pps*4
5pps*3
4pps*3
3pps*6
2pps*10
These were a biatch. I was moving so slowly when stripping. This set must have taken 15 mins.:)

Random thoughts. I was in the squat rack for about 45 mins. Eventhough the gym was packed, not one person came over to try and use it. Three people used the other rack while I was there. One squatted, never topped 135, but atleat he was squatting. The other two, of course were curling. I'm dead. About to try and find a copy of laotian for dummies. My gf of 7 months is Laos, and I want to try and learn a lil bit before I meet her mom(possibly next month). This should be interesting. I took 6 years of french(2 in junior hs, 2 in hs, and 4 semesters in college) and I can barely speak it now. Languages and I don't get along so good. :p

cphafner
06-20-2003, 12:58 AM
todays diet was very very low in cals. Ate some thai food for lunch, and sushi for dinner. Topped the night off with some red bull and vodka at the clubs. Got in some cardio on the dance floor. If you couldn't tell in my photos I am as white as they come, dancing isn't a very pretty sight:) Was gonna work calves tomorrow, but will prolly sleep in tomorrow. Can't wait till next week so I can do chest again!

cphafner
06-22-2003, 09:26 PM
weekend diet light on cals as usual. Hitting bed early tonight. Tomorrow is my first chest workout in 2 weeks!

cphafner
06-23-2003, 05:40 AM
6/22/2003
Incline BB 135*6
155*4
185*4
185*2

Homeyield had to help on the end of both sets. I can do 90 lb dbs 5 or 6 times, but can't match it on the barbell. Barbells and I don't get along.

Flat DB 80*6
80*6

Felt very weak here

Dips 45*12
70*10
Went light, high reps. These actually felt good.

Flyes 40*8
45*6

HS Press 3pps*3

3pps*5
->2pps*6
->1pps*6

First set baffled me. I can ususally get 6 reps. Drop set hurt.


Notes: Felt very weak. I have felt very tired for about 5 days now. I've gotten plenty of sleep, but wake up exhausted. The only thing I can think of is that my diet hasn't been great. I'm still getting 3000 or so cals on a light day, but not much in terms of red meat. I've been too reliant on shakes. I guess thats what happens when your work schedule sucks and you have 20lbs of protein powder in your kitchen. My bulk cycle ends at the end of July(yeah right, I'm always on a bulk). Which I just found out coincides with when my dad is renting a house on the Jersey shore for a week. I hope I can hit 170 by then. I actually debated doing a prohormone cycle for the last month, but money is tight and I don't think its really necessary.

Coke
06-23-2003, 05:45 AM
:hello:

Man, whats up? Watch that HY dude, j/k. :p

cphafner
06-23-2003, 05:58 AM
cocoa: thanks for checking out my journal. I'll watch out for will, he's a scary dude. I lived with him for 6 months, I could pass along some stories that would ruin his rep on teh baord forever:evillaugh

WillKuenzel
06-23-2003, 06:26 AM
LMAO!! Hey, watch it now. I could probably return that too. :p

Nice chest day today. Good to have a spotter for that extra little bit.

Good choice on holding off on that prohormone cycle. You'll do good without for now.

cphafner
06-23-2003, 06:28 AM
haha I know you can will. Just remember lime green tank top.

cphafner
06-24-2003, 08:58 AM
yesterdays diet:
Meal 1: cytogainer
Meat 2: 2Nlarge
Meal 3: 2 Nlarge
Meal 4: Turkey Sand, chips
Meal 5: Steak, Baked Tater, Corn, Milk
Meal 6: Pre-bed shake


on my way to the gym to do some back.

cphafner
06-24-2003, 11:10 AM
Feeling really tired today. Back didn't feel like it got much, but bis are wiped. Time to go to the pool. At one point yesterday it was about 10 girls and just me...:evillaugh

6/24
Deads 135*7
(all sumo) 225*4
315*1
405*1
315*4

HS Iso Row1pps*6/6
2pps*8/8
2pps+10*8/8

Pullups bw*8
bw+45*5
bw+25*8

DB Rows 100*6/6
130*7/7

DB Curls 40*10/10
40*6/6

supersetted with/

Con. Curls 20*8/8
20*6/6

Coke
06-24-2003, 11:37 AM
Nice workout playa...
10 girls? - get outta here :p

cphafner
06-24-2003, 01:07 PM
haha-not me with 10 girls, but 10 girls who just happened to be at the pool as the same time as me. I only bring one girl to the pool, my girlfriend, and she is much hotter than any of them were.

cphafner
06-24-2003, 01:08 PM
posting some pics in the member pic sections...

WillKuenzel
06-24-2003, 01:13 PM
You starting to like sumo better than conventional now?

cphafner
06-24-2003, 01:27 PM
i hit 405 on it, i guess its ok. I'm really trying it to hit a diff part of my legs than my squats will, since my squat stance isn't very wide. Though it was worth a shot. Honestly I was suprised I could pull 405 with it.

WillKuenzel
06-24-2003, 01:35 PM
I've found off the floor I'm alot stronger with sumo but alot weaker on the lockout, but I'm the complete opposite with conventional.

cphafner
06-25-2003, 09:37 AM
well i noticed I haven't posted my diet very much recently, guess I've been slack. It has been good tough. Yesterdays wasn't. Went out on the town. Damn liquor. I have a court date in two hours(only for an expired plate) and the room won't stop spinning! Pray for me...

WillKuenzel
06-25-2003, 09:39 AM
LOL, good luck man! That ought to be an interesting experience.

cphafner
06-25-2003, 02:55 PM
well all went well at court, simply got it dismissed(woo hoo). I've ate nothing today. I am so hungover I feel like puking at the thought of food!

cphafner
06-26-2003, 09:42 AM
6/26-shoudlers

BB Press 95*6
135*6
I like these, but its such a pain w/o a spotter to get the first one up. I think with a spotter I could work around 155ish.

DB Press 70*7
70*5

Uprows 115*6
135*5
95*10

Shrugs 225*8
275*10

Reverse Flye 50*8
60*7

suppersetted with

BO Raise 10*10
10*8


Notes: unispiring workout. I had no energy and no pump. Weights weren't terrible considering how little energy i had. My night on the town really kicked my ass. And to think only a year and a half ago I was in college doing this 4 nights a week. Man I'm getting old! Gotta work tonight. Tomorrow is a big day, could be a life changing decision taking place(hint it involves moving back up north).

WillKuenzel
06-26-2003, 09:49 AM
Still a decent workout nonetheless man! I agree with you on the bb press. They're a pain to get started but some good stuff though.


Good luck making that decision too! I know its a tough one but you'll make the right decision. Whatever you do, go all out and don't have any regrets.

Coke
06-26-2003, 10:07 AM
Good session man. I saw your pics and they are good as well. :thumbup:

cphafner
06-26-2003, 10:34 AM
Will: thanks for the encouragement. I never ahve regrest. Things always happen for a reason. I love BB presses, its just if I start them from the front, it is too low and a struggle to get rep 1. If I start them from behind it puts too much stress on my shoulders. A spotter would solve the issue, but nobody in there today.

Cocoa: thanks man. Shoulders are my weakest muscle. I'm working on them. I'll get into your journal more. I've had the last 3 days off from work and have been a bum.

JustinASU
06-26-2003, 11:48 AM
Hey bro--after seeing the pics I decided to check out the journal here. You've got some great strength going for ya and some very solid workouts. By the way....has anyone ever told you that you look like Thomas Ian Nicholas from American pie?

Check out the attachment.

WillKuenzel
06-26-2003, 11:53 AM
Damn he does don't he! I never saw that but its true.

cphafner
06-26-2003, 11:27 PM
i hear that alot, but i don't see it. If I do look like him, send me tara reid!

cphafner
06-28-2003, 08:26 PM
so been bad this week at updating. I dunno whats up, but i was so tired all week. I was too tired to even do legs when I went to the gym friday morning. I wound up during calves and bis instead. I felt alot better today. Maybe it was my eating habits. As if I wasn't having enough trouble eating, one of my roommates friends stole 10 lbs of frozen chix, 3 lbs of frozen salomon, and a bunch of pasta from me. How stupid does he think I am that I won't notice have my freezer emptied. My roommate was the one who noticed it, and already replaced everything, but I'm still pissed.

cphafner
06-29-2003, 09:51 PM
todays deit

(10:00 am) oatmeal, eggs, milk
(12:00 pm) 2nlarge shake
(3:00 pm) hot pocket, milk
(7:30 pm) cytogainer shake
(9:30 pm) steak, mashed taters
12:00 ???
(2:00 am) pre-bed shake


Dissapointment for the day: so I was at walmart and saw a sponge bob square pants(my most favorite cartoon character) alarm clock. I was so excited when I bought it. I got it home, and it was a piece of junk. You could barely understand the song, and it only worked half the time. I am so dissapointed in sponge bob!

pruneman
06-30-2003, 05:31 AM
Originally posted by cphafner

Dissapointment for the day: so I was at walmart and saw a sponge bob square pants(my most favorite cartoon character) alarm clock. I was so excited when I bought it. I got it home, and it was a piece of junk. You could barely understand the song, and it only worked half the time. I am so dissapointed in sponge bob!

It's not fair!!!

rookiebldr
06-30-2003, 06:21 AM
Originally posted by cphafner
As if I wasn't having enough trouble eating, one of my roommates friends stole 10 lbs of frozen chix, 3 lbs of frozen salomon, and a bunch of pasta from me. How stupid does he think I am that I won't notice have my freezer emptied. My roommate was the one who noticed it, and already replaced everything, but I'm still pissed.

I guess that will be the last time that friend of your roomie's comes over. It's ninj4 crowbar time. :evillaugh:


Your pics look great! You look a lot bigger then your 165-170 would indicate.

cphafner
06-30-2003, 12:41 PM
6/30-chest

Before I even start. Today was awful

Flat DB 55*6
70*6
90*2
about 4 weeks ago I got 90 lb dbs for 6 reps on incline, today only 3 on flat bench. Whats up with that

Incline DB 85*3
So I thought ok I'll drop down a bit and go for like 8 reps, I get there. So I'm pissed, don't know what to do.

Dips bw+45*6
bw+90*4
bw+115*3

So i figure lets go for the ole reliable, and I do pretty well. My confidence is back a bit.

Flat DB 75*8
75*6
These weren't heavy, but felt good.

Decline 135*8
155*7
165*4

I did these to try to work on my barbell form. I'm trying to keep my elbows from shooting out. I'm trying to mimic my dip form which seems to be much stronger than my bench. These again weren't heavy, but i think i improved my form some.

Abs

HS press 2pps*8
3pps*6
3pps*4
->2pps*4
->1pps*8

These felt good. Not too bad on the reps at 3pps either.

Finished off with some crossovers supersetted with cable pushdowns.

cphafner
06-30-2003, 12:44 PM
btw. today ended month two of my bulk. No weight gains in the last month. I'm not surprised since I was up to about 164-165 about two weeks ago, and my diet has gone to hell since then. I am cooking like a mofo tonight, and I will hit 170 by august 1st. Also when i was looking for my sunglasses today, they seem to be missing too. I don't care that my roommates buddy is 6' 3" 220 and has a screw loose. If he snaged my glasses, its on...