CP's Journey to the next level

[Coke]

Wow dude, awesome with the suite seats...jealous, lol.

[joey54]

Terrific idea with the band.

[cphafner]

Thanks Fellas

Chest:
Db incline: 55, 65, 75, 85, 95, 95 * 8 reps

HS Incline: 2plate*5*8

Cable Work: presses ss/flyes

Pushups: 3 sets with pink bands to failure

[cphafner]

Back:
Pendlay Rows: 1pps*4*10
->done on the HS deadlift station. Probably could call them DC rows. He is a fan of these.

Reeves Deads: 155, 205, 225, 245*8

Z Squat Machine Shrugs: 4pps*4*8
->5 second contraction at top

Partial Pulldowns: 4 sets

Stretchers: 3 sets

Hypers: 3 sets with orange band for tension

Notes: Was sick all last week. Had a fever of 101 this weekend. Still congested. Ran the JPMorgan Corp Challenge last week. 3.5 miles around Central Park. Did it in 30 minutes. Not terrible considering I was sick and had only ran a few times because of my knee issues leading up to it.

[Coke]

You amazingly still took on the run challenge, great show of integrity guy.

[cphafner]

Terry: Amazing is a stong word! I was just happy to finish despite it being a short run.

Legs:
Standing Calf Raise ss/SLDL: 5pps*8/185*10 * 4 sets

Lying Leg Curl: 110*10, 10, 8, 6

Seated Calf Raise: 55*6 reps and partials
->done DC style. These kind of sucked

Leg Press: 2pps*8, 3pps*8, 4pps*8, 4pps+25*6->partials
->all done with double orange bands on each side. Last set I did just the very top end of the range off the braces

Leg Extensions: light drop set

[cphafner]

Arms/Shoulders:

Cable Pushdowns ss/Hammer Curls: 120*10/45*8 x 3 sets
->both done with grip force

Close Grip Bench: 115+double pink * 8 * 5 sets

Shoulder Circuit: 3 rounds. See video. KB front swing/lat raise/band pull aparts
->too heavy for lat raise, so next set I changed to lateral swings.

Incline BB Curls: 55*12, 12, 10, 8

Dips: BW*20, 20, 18

Arm circuit: 3 sets, see 2nd video

Notes: Weight rebounded up a couple of lbs which makes sense that I am over my cold. I have already eaten 2600 cals and 325g of carbs. My normal goal is 2800 and 250 on workout days. I was hungry today.

Video

Video

[Coke]

Steady work through the years indeed show in the vids, showing a more developed/mature physique.

[Beast]

Yeah agreed. Looking big, bro.

[cphafner]

Thanks Fellas, felling small and fat.

Back:
Smith BB Rows: 135*10, 10, 10, 10

Reeves Deads: 205, 225, 245, 265*8 reps

V Grip Pullups: bw*12, 10, 8


Chest:
DB Incline: 60, 70, 80, 90, 100*8

Incline Smith: 185*8, 205*8, 225*7, 185*8

Cable Flyes/Presses

Pushups: w/pink band

Rowing Machine: 2000 meters

Notes: Had a pretty stressful week at work. Should have skipped my back workout. I was just tired and it made me feel like crap in the gym.

So I'm at a crossroads as to why my diet isn't working as well this summer. I feel like I am not burning as much fat as summers past. The big difference is in the past I always did a big carb refeed (with no fat and low sugar) once a week. I think I am going to toss a refeed in weekly and see how it goes. What I am debating is a high carb refeed or a junk (including fats, sugars, just crap) refeed.

[Coke]

You know the deal, adjustments are needed along the way, especially in this game, and mainly with diet.

Keep plugging along intently in your career and with the training, that's what separates you from others.

[Beast]

So I'm at a crossroads as to why my diet isn't working as well this summer. I feel like I am not burning as much fat as summers past. The big difference is in the past I always did a big carb refeed (with no fat and low sugar) once a week. I think I am going to toss a refeed in weekly and see how it goes. What I am debating is a high carb refeed or a junk (including fats, sugars, just crap) refeed.

Cheating has always worked well for me, and that's currently what I'm doing with good success. I do 2-3 cheat meals per week that consist of usually going out to eat with friends, etc. Nothing scheduled or calculated. I ate like 6 cupcakes last night. Rest of my meals are like pure protein shakes, which I'll fix in the next coming weeks once I get settled in my new place. Gaining strength and keeping my abs with this diet, though.

[cphafner]

Thanks fellas. I'll keep tweaking. Liked the refeed yesterday.

Arms:

Cable Pushdowns ss/Cable Hammer curls: 120/100*12*3 sets

OH DB Extension ss/Incline BB Curls: 22.5/55*12*3 sets

KB Mil Press: 44lb*12*3 sets

Shoulder Circuit: front swing, lat swing, band pullaparts

Arm Circuit: Floor DB Press, Pushups, DB Curls
->pink band on press and pushups

Cardio: 100 balls at golf range, 2000m on erg @ 8:08

Notes: Carb refeed yesterday. Frosted flakes, banana, pasta, garlic bread, apple juice, waxy maize, gatorade, pork hero with mango chutney, mango and lobster spring rolls, chicken curry stew, 3 whiskeys, and a beer. Probably 700+ grams of carbs and pretty low fat.

I tried on jeans I bought a few months back and they fell off me. My girls was like how is it possible you have dropped so much weight. Last night I was nice and full. Veins in the arms started popping. Today at the gym veins in arms and shoulders were popping. Here is a few update photos. Hate how skinny and weak my legs are right now. Weight rebounded a couple lbs up today to 184.

Photobucket sucks. Trying to resize

[cphafner]

[Coke]

Great new shots Conor.

[cphafner]

thanks Terry

Chest:
DB Incline: 60, 70, 80, 90, 100*8

Incline HS: 2pps*4*8

Cable Flyes/Presses

Pushups

[cphafner]

Legs:
Z squat SLDL ss/Calf raise: 2pps*10/4pps*8 * 4 sets
->did a SLDL/GM motion on the z squat for the hams

Leg Curls: 120*8,8,8->10 partials

Leg Press: 2pps, 3pps, 4pps, 5pps+orange bands * 8 -> 6pps+25*10 lockouts

Seated Calf: 45*8
->DC reps

Extensions: drop set

[Coke]

Fine sessions for the chest and legs guy.

[Beast]

Nice work. What's the Z squat?

[cphafner]

Beast: Should have said V Squat. http://www.tradevv.com/chinasupplier...t-FR-H027.html

Arms:
Rope Pushdowns ss/Cable Hammers: 130*12,10,10/110*12,12,12

OH Single Arm Extensions ss/Incline BB Curls: pink band*12,12,12/60*12,10,8

Close Gril Bench: double pinks+135*8,8,6

Shoulder Circuit: 2 rounds

Arm Circuit: 2 rounds

Erg: 2000m in 7:41

Notes: Was very active this weekend. Yesterday did this, then rode my bike to the range (about 5 miles round trip) and hit 175 balls. Went home to my dad's this weekend. Took my gf out to the state park by us and rode our bikes around for about 3 hours. Just got back from some AM faster cardio.

[cphafner]

Arms/Shoulders:
Rope pushdowns ss/Rope Hammers: 130*10, 12, 12 ss/ 110*10, 12, 12

OH Single Arm Raise ss/Incline BB Curls: pink band*12, 12, 12 ss/60*10, 10, 10

Close Grip: 135+double pink*10, 8, 7

HS Shoulder ss/HS Shrugs: 25+double pink*10, 10, 10 ss/2pps*8, 8, 25
->shrugs with 5 sec contraction, last set just fast

KB Shoulder Circuit: 2 sets

Arm Circuit: 2 sets

6 ways: 2 sets

Erg: 2000m @ 7:41
->lost about 10 seconds because my phone was falling out of my pocket, stopped to throw it in my bag


Ok I swear I have done back and chest, not just arms this week. I'm a couple workouts behind on updates. Swapping arms and legs this week because I'm playing golf tomorrow. Will refeed tomorrow then hit legs hard on Sunday.

My arms and shoulders look leaner, lower bf is being stubborn. Had a few girls pretty blatantly double take me and two just staring while I did my circuits. Guess I'm look ok for a skinny fat guy.

There was some 15 year old crossfit doucher (sorry Chubs and other CF people, I even just posted in your section) making a fool of himself today and pissing off the trainers. There is an area at NYSC where they do a crossfit type class. Has a big set of bars that look like monkey bars for pullups and hanging rings, etc off of. They also keep the kettlebells and ergs in this section. Anyway he came in then started asking a trainer that was in the middle of a training session how to do different exercises. Then he impeded on her space which she promptly yelled at him about. He was trying to do some ridiculous exercise call thrusters which semmed like a clean and then push press with terrible form. Then he tried to do some awful kipping pullups. He is a perfect example of why I can't stand crossfit.

[cphafner]

Just did fasted steady state on the treadmill for 25 mins. Heading out to golf soon. Today is a refeed day. Been really tired and flat for the last 2 days.

[Chubrock]

Haha funny as shit Conor. Ain't no skin off my nose. Even most of the guys at my CF affiliate think CF has gotten gay as fuck.

[Beast]

He is a perfect example of why I can't stand crossfit.

This.

[cphafner]

Haha, nice Chubs.

Legs:

Good Mornings ss/Calf Raise on V Squat: 3pps*8,8,10,12 ss/5pps*8,8,8,8

Lying Leg Curls: 120*10,8,8->8 partials

Seated Calf: 45*6
->DC style

Leg Press: 4pps+orange*8, 5pps_orange*8, 7pps+orange*15 (partials)
->last set was just lockouts, small rom