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Thread: CP's Journey to the next level

  1. #1026
    WBB Team Captain Coke's Avatar
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    Been hearing some great things about New Orleans, plan is to check it out for myself one of these days.

    Glad to know you are living well and having a great time, as usual, lol.

  2. #1027
    House Lannister
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    Quote Originally Posted by cphafner View Post
    OH Press, week 1: 95*5, 105*5, 115*12

    HS Incline: 290*17
    ->lighter than I should have gone, but was tired today

    Close Grip Bench: 235*13

    Lat Raise Machine: 65*58 reps
    ->like the energizer bunny

    Pullover Machine: 155*19

    Strive Pulldowns: 190*13

    Notes: Back from Nawlines. Partied like an animal. Barely slept all weekend. Weight is still 187. Don't think the last 5lbs were good. Was hanging out with 4 guys that were all doing insanity. All 30 or about to turn 30. All of them were in really good shape. My one buddy was ripped. They would get flamed on this board, but we are all professionals with a lot going on and they don't have the desire to be big anymore. I might get it for my girlfriend. She is doing a bootcamp type workout class this month, but when it ends I might have her start doing Insanity for cardio. She is doing well following a diet I made for her.

    Never understood why anyone would put down others for differing training goals. I admit I'm after mass now, but if someone was just after getting decently muscled and being cut I wouldn't bash them for it, and I wouldn't hate on P90x or Insanity if that's what they were doing.

    A friend of mine asked me what I thought about P90X the other day. I told him that it's a great way for slightly overweight guys to get cut down (think former athlete who let himself go in college), but not a great way for skinny guys to get massive, unless they are rank beginners. I think that's a fair assessment

    Post the pictures of Alaska up, that sounds amazing.

  3. #1028
    Moderator joey54's Avatar
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    Good times and good training. Best of both worlds.


    AtLarge Nutrition Supplements Get the best supplements and help support Wannabebig!

    Just get under the bar!

  4. #1029
    Senior Member cphafner's Avatar
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    Fellas: Thanks. I didn't realize i never got photos up of Alaska. I'll try to do it this weekend sometime.

    Deads Week 1
    Deads: 365*4
    ->some dick trainer took the power rack for 30 minutes just to hang his TRX bands on them. I told him he was using the only rack in the gym and and pointed me to the smith machine. Dude is big, but that is fucked up imo. He wasn;t even using the rack, just had the bands wrapped around it. I hate NYC gyms.

    Cybex Preachers: 115*17
    ->couple rep jump here.

    Wrist Curls: I think it was 70lb bb * 17 or 18 reps

    V Squat Calf Raise: 2+35ps*12

    Leg Curl: 115*19


    Bench week 1: 195*16

    Smith Decline: 205*18->175*15->145*15
    ->jumped up the weights this week.

    Stretcher Pulldown: 140*12, 11, 8
    ->messed up, did 145 last week. Misread my log.

    Pec Deck: 120*3
    ->about 20 second negative and 5 second hold on each rep

    Reverse Pec Deck: 70*30, 60*20

    BTN Hammer Pulldown: 2+25*7, 2+5*11

    Squats week 1: 245*9
    ->wanted 10-12, Dissapointed.

    DB Curls: 50*8, 45*8

    Rope Cable Curls: 120*15, 10

    Leg Press Calf Raise: 2+25*8->2p*2

    GM: 135*8, 8, 8

    V squat: 4p*8, 5p*8, 4p*8

    Notes: That was this week in a nutshell. Decent. Weight is hanging just under 187. Ran into an old lifter I haven't seen in a couple year. He was doing raw deads with around 600. First set was 585 then up to make 630ish. Just a big dude. He wants to do some strong man training with logs, stones, etc. Said there is a new gym here in NYC.
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  5. #1030
    Senior Member cphafner's Avatar
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    Mil Press week 2: 135*8
    ->good jump in reps this week.

    HS Incline: 280*14
    ->just missed the 15th. Will go up a tad next week.

    Close Grip Bench: 185*17

    HS Iso Shoulder Press: 1+25ps*31
    ->weird motion. More like a really steep incline.

    Wide Grip Cable Rows: 120*20

    Here are a couple pictures. Decent, but still a lot more to go.









    Notes: Weight is up to 187.4. Up another lb. Scale is moving.
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  6. #1031
    WBB Team Captain Coke's Avatar
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    The lifting is nice, good deal on the updated shots as well.

  7. #1032
    Senior Member cphafner's Avatar
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    Terry: Thanks man.

    Rack Pulls, week 2: 425*12

    Cybex Preacher: 120*14

    BB Wrist Curls: 65*20

    V Squat Calf Raise: 3pps*10
    ->heavy bastards

    Leg Press Machine: 300*10, 340*5

    Notes: Freaking gym was packed. Really sucked. I was losing my patience, so just called it quits.
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  8. #1033
    Senior Member cphafner's Avatar
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    Bench week 2: 225*5
    ->wanted a bit more, but didn't want to get stuck under the bar.

    DB Bench: 70*10, 80*10, 90*8, 100*8
    ->gym was packed. Couldn't get the bench back. Couldn't get a smith. Couldn't get a decline. So settled on these.

    Back and forth shoulder press: 65*10, 10, 9

    Stretchers: 150*12, 12, 8
    ->nice little jump here

    Partial Pulldowns: 170*8, 8
    ->forgot my straps and grip was going

    OH DB Extension: 75*8, 80*7

    Pushdowns: couple sets

    Notes: Weight is 189 today...up 2 lbs. Heaviest I have been in about 1.5 years. Guy came up to me at the gym and was like I know where I recognize you from. He used to be a trainer at my old location. He said I looked leaned out. He said I used to be jacked. He didn't mean it in a bad way. So that was good to hear. He quit the training game and got a day job. He has great genes. His shoulders are wide. Muscle bellies full. I'd kill to have genes like that.
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  9. #1034
    WBB Team Captain Coke's Avatar
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    Glad to see you at or about the 190 mark these days bro.

  10. #1035
    Senior Member cphafner's Avatar
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    Terry: Thanks man. Feels good to be getting bigger again.

    Squats week 2: 275*8

    DB Curls: 50*9, 50*7, 40*10

    Leg Press Calf Raise: 2+25*9

    Rope Curls: stack*11

    Lunges ss/SLDL: 90*7/8. 90*7/15
    ->the heaviest preset bar they had.

    Notes: Weight was down to 188. Easy come, easy go.
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  11. #1036
    Senior Member Invain's Avatar
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    Arms look huge man. You think you'll ever do another show?
    Best lifts: 615/475/660, Raw w/ Wraps
    http://www.youtube.com/user/invain622002

  12. #1037
    Senior Member cphafner's Avatar
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    Not likely. At least nothing planned now. I have too much going on in life. Career, school, and social life. I am still way too small too to be competitive.
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  13. #1038
    Senior Member cphafner's Avatar
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    Mil Press Week 3: 145*6
    ->eh, ok

    HS Incline: 300*12/13

    Smith Close Grip: 230*17
    ->time to bump

    Lat Raise: 65*35

    T&P Rows: 3pps*8

    Nautilus Pulldowns: 185*19

    Shrugs: 275*8, 25
    ->first set 5 second hold at top and bottom, 2nd set just cranking
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  14. #1039
    Senior Member cphafner's Avatar
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    Rack Pulls Week 3: 455*12
    ->piece of cake today

    Preacher Curls: 120*16
    ->2 more reps than last week

    Wrist Curls: 70*20

    V squat calf: 3pps*10
    ->hard as hell

    V Squats: 5pps*9, 4pps*10

    Lying Ham Curls: 110*20
    ->did these out of order, so dropped 5lbs from last week

    Notes: Weight is 189. Slowly moving up. Was hoping for 190 this week, still a few days to go. As I was finishing on the ham curls some smoking hot girl took it from me. Hottest I've seen in my gym. Such different gyms that past 2 days. Yesterday I was in the west village location, and I could have been the strongest guy in there (which is sad). Today on the UES which is more meathead frat boys I probably wasn't even in the top 25% of strength.
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  15. #1040
    WBB Team Captain Coke's Avatar
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    I'm hearing you about the wide range of people and training enviroments out there.

    Impressed with the effort!!

  16. #1041
    Senior Member cphafner's Avatar
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    I am way behind on posting. I tried filming a couple lifts. I don't know how to turn them the right way...

    One is 50lbs curls. The other is 125lbs rows.

    Video


    Video
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  17. #1042
    Senior Member cphafner's Avatar
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    OH Press Week 1: 125*9

    HS Incline: 320*10
    ->too heavy, this weight was a mid-term goal. Try again next week

    Smith Close: 245*15
    ->heaviest I've ever gone

    Pullover: 170*18

    Freemotion Pulldowns: 180*17

    NOtes: Weight is still stuck at 189ish.
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  18. #1043
    Senior Member cphafner's Avatar
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    Rack Pulls week 1: 385*3
    ->maybe 5. I forget. Left my straps at home.

    Drag Curls: curl bar+70

    Wrist curls: 80lbs

    V Squat Calf Raise: 3pps*11

    Lying Curls: 120

    Cybex Leg Press Machine: couple sets

    Notes: Nothing special. Didn't bother to write the workout down so don't know the reps. Started school again last night. Going to get busy again...
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  19. #1044
    WBB Team Captain Coke's Avatar
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    Good luck furthering your studies, no doubt you will manage to hold it all down as always.

  20. #1045
    Senior Member Bruteman's Avatar
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    Quote Originally Posted by Coke View Post
    Good luck furthering your studies, no doubt you will manage to hold it all down as always.
    What he said. I am proud, and jealous, of the determination you have in all your endevours.
    My Journal
    Yea, though I walk through the valley of the shadow of death, I will fear no evil,...Cuz I'm the baddest motherf***er in the valley!
    "The wait in the dressing room before a boxing match --that last hour -- would be enough to strip a man that never boxed before of whatever Pride, Desire, and Heart he THOUGHT he had" -John Scully
    "It takes no effort to be ordinary. Ordinary is not even a challenge. You can do nothing and be ordinary."- Bernard Hopkins

  21. #1046
    Senior Member cphafner's Avatar
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    Terry and Brian: Thanks guys. I've been fortunate in this world. I had a family that put me thru undergrad and have always stressed education. I knew around 30 would be my last chance to get the MBA before family, etc. started making life too busy.

    Notes: Been taking a break. My elbow has really been bothering me for the past month. I figured it was my bodies sign to take a cruise. Stayed out of the gym except for one cardio day. Been losing my mind! Can't wait to get back in tomorrow.

    I'm going food shopping at Trader Joe's right now. I am falling in love with that store. So many easy ways in there to help keep me eating. The frozen food is good and quick and easy.

    Going back to where I was at the end of my work with Shelby. Here will be my starting point for this bulk. Will adjust as needed. This is a lot of food.




    Workout Days
    7 meals, keep fat as low as possible on this day, so no added fats and use only lean protein sources
    Meal 1: 105g carbs, 25g protein
    Meal 2: 95g carbs, 25g protein
    Meal 3: pre/during/post workout protocol below
    Meal 4: 85g carbs, 25g protein
    Meal 5: 75g carbs, 25g protein
    Meal 6: 75g carbs, 25g protein
    Meal 7: 30g protein, unlimited veggies

    Non-workout days
    Meal 1: 75g carbs, 45g protein, 1 tablespoon extra virgin olive oil OR macadamia nut oil
    Meal 2: 75g carbs, 50g carbs
    Meal 3: 50g carbs, 45g protein, up to 2 cups veggies, 2g fish oils, 2 tbsp all natural peanut butter OR 3/8 cup walnuts or almonds
    Meal 4: 30g carbs, 45g protein, up to 2 cups veggies, 2g fish oils, 2 tbsp all natural peanut butter OR 3/8 cup walnuts or almonds
    Meal 5: same as meal 4
    Meal 7: 45g protein, unlimited veggies, 3g evening primrose oil, 1 tablespoon EVOO or Mac nut oil
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  22. #1047
    Senior Member Bruteman's Avatar
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    Geesh. Don't forget to buy ample TP to go along with all that food. lol
    My Journal
    Yea, though I walk through the valley of the shadow of death, I will fear no evil,...Cuz I'm the baddest motherf***er in the valley!
    "The wait in the dressing room before a boxing match --that last hour -- would be enough to strip a man that never boxed before of whatever Pride, Desire, and Heart he THOUGHT he had" -John Scully
    "It takes no effort to be ordinary. Ordinary is not even a challenge. You can do nothing and be ordinary."- Bernard Hopkins

  23. #1048
    Senior Member cphafner's Avatar
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    Brian: Got plenty of that!

    Rack Pulls Week 1: 385*5
    ->forgot my straps. Did singles to warmup then topped out here.

    Drag Curls: bar+70*19

    Wrist Curls: 70*15ish

    V Squat Calf Raise: 3pps*12

    Leg Curls: 120*19

    Nautilus Leg Press : 260*12, 320*10

    Notes: Also had a decent bench session on Monday
    My Journal
    http://wannabebigforums.com/showthread.php?t=119765

    I think this is possibly the all-time best response on WBB. - Jorge Sanchez

    "you're an animal eat like one damn it!" - Wikked1

    "Now we're finally getting to the chicken or the egg question," I grinned. "Did I eat all that food because my size gives me more of an appetite, or did I get to be this big because I've been forcing myself to eat like this for years?"

    From A Body Builder is Born

    i knew you were a beast but not that kinda of a beast that eats grown men and children.. lilmase

  24. #1049
    Rory Parker Behemoth's Avatar
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    Happy bday conor
    accuflex - LOLZZZZ!!!11one1!! SOEM PPL WORK THRE ARMZ!!!!11!! LETS KILL THEM111

    "You can fake effort with grunts and clanging weights but quiet, consistent hard work coupled with gradual strength increases earns universal respect in gyms" - Steve Colescott



    I'd rather Situation be a member of this board. -Joey54

  25. #1050
    WBB Team Captain Coke's Avatar
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    Nice job there man, keeping everything on track, including the diet.

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