CP's Journey to the next level

[cphafner]

Diet: Just a few cals short. Little light on protein


Cals: 4,130
Fat: 111g
Carbs: 454g
Protein: 311g

[cphafner]

Upper A:
DB Bench: 110*15 RP (same, -2)
->only got 2 sets because had no spotter and couldn't start 3rd set. These will probably be dropped next blast, or will have to go much higher reps/lower weight.

HS Shoulder Press: 2pps+10*17 RP (+10 lb, same)

Smith Close Grip: 235*12 RP (+5lb, same)
->I got stuck under the bar! Damn tri's gave out. I crawled out. Hope noone witnessed...

Pulldowns: 210*16 RP (+10, same)

Deads: 365*7 SS (+10, +1 rep)
->felt heavy, but kept grinding them out.

Notes: Weight was 189.25. Finally creeping up. Was exhausted this workout.

[Coke]

Session is ace Conor, good job.

[cphafner]

Coke: Thanks man. As always I appreciate the support!

DC Lower A:
Cybex Preacher: 120*15 RP (+5lb, -1 rep)

Pins: 55*9 (same, +1 rep)
->these felt really heavy. Were not the cleanest. Next blast I'd probably be better served going lighter and keeping it tighter on the form.

Standing Calf: 255*12 (+10, same)
->I kind of lost count. May have been 11 reps. The set took 4 mins, which is what a normal set takes.

Lying Leg Curls: 140*15 RP (same, +2 rep)
->these are gone next blast. Bug my back too much. My chiro warned me about these.

Cybex Squat Press: 5pps+35ps*10, 4pps+35*18 (both +20lb, -2 rep)

Notes: Weight was 188. Friday was an insanely stressful day. Ended a hugely stressful week. Work is burning me out. It's no suprise to me that I am not regrowing and recovering with less than 6 hours of sleep a day and stress all day long.

[cphafner]

DC Upper B:
HS Iso Bench: 2pps+30ps*13 RP (+10lb, -1 rep)

Smith Mili Press: 1pps+35ps*15 RP (5lb, +2 reps)
->bit surprised here.

Dips: +105*15 (+2.5lb, same reps)

Close Grip Pulldowns: +200*15 RP (+10, ?)

Iso Rows: 4pps+25ps*8 SS (+10, ?)

Notes: Weight was 188...bad eating this wekeend. Went boozing hard on Saturday. Spent most of Sunday hungover and barely ate. Not good. Another stressful day at work. Diet was a bit screwed again today.

[DGabe24]

Notes: Weight was 188...bad eating this wekeend. Went boozing hard on Saturday. Spent most of Sunday hungover and barely ate. Not good. Another stressful day at work. Diet was a bit screwed again today.

Got get back on the horse man! Make up for it with the rest of the week with some serious amounts of protein!

[cphafner]

Gabe: Doing my best man.

DC Upper C:
Incline Smith: 235*11 RP (+5, -2 reps)
->these bastards felt heavy

Cybex Shoulder: 125*17 RP (+5, +2 reps)

Smith Reverse: 210*18 RP (+5lb, +2 reps)

Pullover: +75+23 RP (+5, +5 reps)

DB Rows: 110*15 SS (+5, -2 reps)
->these tire me out

Notes: Weight was, you guessed it 188. Actually ate well all week. I'll see where I am on the scale next week. One more workout this weekend and then I cruise.

Good news of the week was the cute blonde from downstairs agreed to go out with me. No exact plans set, but hopefully this Tuesday. Need weekend is St. Pats day around here. Her and her roomies are having a party. I'll see her than too.

Photo from the end of this blast. I have way too much lower ab fat. I just went and bought new pants for work so I can breath again. 34's...

[Travis Bell]

Arms are getting freakin big man

[Coke]

Excellent, just a few pounds gained shows up very well on you.

[cphafner]

Travis: Thanks man. They are still small. I took some measurements today out of curiosity. Arms were 16.75, chest 43, shoulders 51, legs 25, calves 16. Need some more everwhere.

Coke: Thanks dude. Now I just need about 10 more.

DC Lower C:
DB Curls: 55*7/3/2 12 RP

Wrist Curl: 70*14 (same, +2)

Seated Calf: 75*12
->tough, tough

SLDL: 225*10, 245*10 (+40, -7 reps)
->225 was too light. Waited about 5 mins and did a 2nd set.

Hoist Leg Press: 6pps*10, 5pps*15 (both +20lb, -2/-5)
->these felt heavy, but good

Notes: Weight was 187. Pretty good workout. Was really dizzy and tired for most of it. This is the end of my blast. Time for a much needed cruise. I am going to eat clean for the cruise at about 4000 cals.

The part that has improved the most on me is my calves. They are up probably a half inch

[Coke]

Good stuff there man, always finding a way to step up a notch.

[joey54]

Fantastic progress. There is an alternative for the stiff legs I just learned about. Check out Shelby Starnes' videos.

[cphafner]

Coke: Thanks bro.

Joey: The romanian deads? That is how I do my SLDL's. I call them SLDL's, but my butt is moving backwards like that.

Notes: Did a cruise workout today. Some decline (225*10), shoulder press, rack press, pullups, and pendalay rows. Decent session. Pullups bugged the hell out of my biceps/elbows. Gotta stop doing those. Just finished a take home midterm. Time for bed. Weight was 188.25. I finally cracked 188 again. Even if it .25, I'll take it. Better than going down.

[joey54]

Yeah CP. Did you see the one where he keeps adding 10 lbs per side doing sets of 6 until he can't get 6 anymore?

[cphafner]

Joey: That was crazy! I'm still only doing 1 set. I will probably up to a heavy set and high rep set next blast.

Notes: ****ty day at work. Did pretty well on my stats midterm, so that was a positive. Here are a couple pics. The scale hasn't moved much recently, but I feel like I've gotten a bit thicker even if the scale doesn't show it and the fact that I no longer have abs. For full disclosure I even included the chicken legs.

[Coke]

Those shots are very nice dude.

[Sidior]

Looking good man, you are really growing. You look much thicker already.

[cphafner]

Coke and Sid: Thanks guys. Another 8-10 blast coming up should bring me to new heights!

Notes: Did a lower body cruise yesterday. Experimented with a few new exercises. Did some light squats. Felt good. I plan on doing deads during this next blast, then this summer I will drop the deads and start squatting. Here is a vid. The shoes are not good, but forgot socks. I felt like I was going lower, but I guess good enough for a gym lift. The guy that walks by in blue has the worst BO. I stopped doing squats just because he was too close to me and he has at least a 10 foot ring of BO at all times.

Video

[cphafner]

I started a new blast, but my internet is messed up. Maybe I'll post workouts tomorrow.

[cphafner]

DC Upper A:
DB Bench: 100*20 RP

Dips: +90*17 RP

HS Shoulder: 1pps+35*25 RP

Pulldown: 190*19 RP

Deads: 325*10, 225*12

DC Lower A:

Cybex Preacher: 110*18 RP

Pins: 45*10

Standing Calf: 240*12 SS

Pull Thrus: 90*21 RP

Squat Press: 5pps*15, 4pps*20

DC Upper B:
Cybex Bench: 2pps+10*21 RP

Smith Mils: 185*14 RP

Smith Close Grip: 205*17 RP

Pullups: bw*25 RP

Iso Rows: 4pps*10 SS

Video

Video

[Coke]

You don't slack for nothin, lol...glad to see the update(s).

[joey54]

CP, great work as always. Way to smash those deads. 405 in no time.

[cphafner]

Coke: Thanks bro

Joey: I hope so!

DC Lower B:
Spider Curls: 35*21 RP

Hammer: 40*12

Leg Press Calf: 2pps*12

Leg Curls: 120*19 RP

Squats: 225*12, 185*20
->Love it! Squats! Hurt like hell. Can barely walk today.

Notes: Damn weight was 187. Gotta get a few hundred more cals in. Felt so good to do squats. That was my first balls to the walls squat session in probably a year. I was working in with and older and very tall guy. He was probably in his late 40's and about 6' 6". He was doing the same weight as me and went down a good deal despite his height. He was shocked by my 20 rep set. Asked if I competed. I said I did a show. He meant a power lifting comp.

Went to go buy a suit today for my dad's wedding that is this weekend. I bought the pants to it last week and decided to buy the matching jacket. I am normally a 42. I tried to pull it on and could barely sit it over my arms. The sales woman said it was because of my muscles. I tried the 44 and it felt great in shoulders and chest but looked like a blouse. Guess that is a good problem.

[joey54]

Damn right. Getting fitted for any formal wear sucks. Tux for a wedding last year was terrible. It is a good problem to have though.

[cphafner]

Joey: Yes it is, but I'm still small. I can't imagine at your size!

DC Upper C:
Incline Smith: 205*16 RP

Cybex Shoulder: 115*20 RP

Reverse Bench: 195*20 RP

Pullovers: +70*24 RP

DB Rows: 110*12

Notes: F'ing scale was down a lb. I know the answer is eat more. Gotta get on it. I was exhausted during this workout. I was sucking wind big time when it was over. My legs are so sore from squatting on monday. I rolled them out a bit after this workout. When I got home the evelators where shut off due to a fire alarm, so I had to walk up 10 flights. THat was brutal.