cmoore

[mharrislove]

I tried to take today off but I was just laying there staring at the ceiling this morning. So I said "F it, I'm going to the gym." Turned out to be a good day there.

I know the feeling!

^^^If I had a nickel for every time that feeling came on...

[fittofattofit]

Great leg session ----- is a 3" box Goblet squat what I think it is?

[super_tactical]

I'm in this now.

Awesome physique!


So you maintain on 2400cals? Do you bulk and cut at all still?

[cmoore]

^^^If I had a nickel for every time that feeling came on...

and it shows on you too.

Great leg session ----- is a 3" box Goblet squat what I think it is?

IDK. My crystal ball doesnt work in Australia. I'll try to video it next time around. Basically do a goblet squat but sit down on one of those gay step aerobics thin platforms, then stand back up. They're not hard really but they feel awesome immediately following a squat set

I'm in this now.

Awesome physique!


So you maintain on 2400cals? Do you bulk and cut at all still?

Thanks.
Yep, 2400 seems to be my current maintenance.
Not in the traditional sense. I will go 300 above or below what I believe my maintenance to be in order to chase a given goal.


Monday’s Macros:
Calories 2366 (goal 2400)

Total Fat (g) 105
Saturated 47
Polyunsaturated 10
Monounsaturated 29
Trans 1

Cholesterol (mg) 657
Sodium (mg) 2330
Potassium (mg) 3418

Total Carbs (g) 102
Fiber: 13
Sugars 43

Protein (g) 257

Tuesday’s Lift: Posterior

Triceps tendon warm up:
Skull Crusher / Close grip press
EZ Bar x5sc, x5cg, x5sc, x5cg, x5 sc, x5 cg
EZ 45 x5sc, x5cg, x5sc, x5cg, x5 sc, x5 cg
EZ 75 x5sc, x5cg, x5sc, x5cg, x5 sc, x5 cg

Muscle Up x5 (just a warm up)
Triceps Bar Cable press down 70x20

One arm Pull Up x1 Right
One arm Pull Up x1 Left
Triceps Bar Cable press down 85x15

One arm Pull Up x1 Right
One arm Pull Up x1 Left
Triceps Bar Cable press down 100x12

One arm Pull Up x3 Right*
One arm Pull Up x3 Left*
Triceps Bar Cable press down 115x10
*one pull, release grip, reset, and repeat (about 1 second between each pull)

Assisted One Arm Pull Up x5 (off hand=pulley with pin @50, stack never moved) R
Assisted One Arm Pull Up x5 (off hand=pulley with pin @50, stack never moved) L
Triceps Bar Cable press down 115x10

Assisted One Arm Pull Up x5 (off hand=pulley with pin @50, stack never moved) R
Assisted One Arm Pull Up x5 (off hand=pulley with pin @50, stack never moved) L
Triceps Bar Cable press down 115x10

Assisted One Arm Pull Up x5 (off hand=pulley with pin @50, stack never moved) R
Assisted One Arm Pull Up x5 (off hand=pulley with pin @50, stack never moved) L
Triceps Bar Cable press down 115x10

Wide Grip Pull Up, chin touch Right knuckles x8
Wide Grip Pull Up, chin touch Left knuckles x8
Triceps Bar Cable press down 85x15

Wide Grip Pull Up, chin touch Right knuckles x12
Wide Grip Pull Up, chin touch Left knuckles x12
Triceps Bar Cable press down 70x20

Pull Up x25
Triceps Bar Cable press down 70x20

BB Shrug (with short rack pull)
135x12
225x10
315x8
405x6
405x6
315x12
225x20

Abs: MTS Hammer machine

Notes:
Today felt awesome!
Triceps tendons felt better today than last time so I think the super easy skulls at the beginning might be the way. I really want to work skulls back into my regimen.

[fittofattofit]

IDK. My crystal ball doesnt work in Australia. I'll try to video it next time around. Basically do a goblet squat but sit down on one of those gay step aerobics thin platforms, then stand back up. They're not hard really but they feel awesome immediately following a squat set

It's the squatting down to 3" that gets me! That really is ATG, and 65lb goblets is pretty heavy --- it does look like a great choice to throw in between sets of squats.....hard work though!

Triceps tendon warm up:
Skull Crusher / Close grip press
EZ Bar x5sc, x5cg, x5sc, x5cg, x5 sc, x5 cg
EZ 45 x5sc, x5cg, x5sc, x5cg, x5 sc, x5 cg
EZ 75 x5sc, x5cg, x5sc, x5cg, x5 sc, x5 cg

Wide Grip Pull Up, chin touch Right knuckles x12
Wide Grip Pull Up, chin touch Left knuckles x12

Notes:
Today felt awesome!
Triceps tendons felt better today than last time so I think the super easy skulls at the beginning might be the way. I really want to work skulls back into my regimen.

That triceps tendon warm-up super setting looks awesome - the pump would be huge!
Really great session with all that bodyweight work and fantastic that the tri tendon is feeling better
Those 'Wide Grip Pull Up, chin touch Right knuckles' are pretty alpha as well

[chickeneater]

Cmoore, whats your take and usage of creatine? Cycling? How much water do you gain with it, how do your workouts improve? Any ocd details you can provide? etc.

On a side note, has your vastus medialis recovered? :P

[cmoore]

It's the squatting down to 3" that gets me! That really is ATG, and 65lb goblets is pretty heavy --- it does look like a great choice to throw in between sets of squats.....hard work though!

I think you'd like them.

Cmoore, whats your take and usage of creatine? Cycling? How much water do you gain with it, how do your workouts improve? Any ocd details you can provide? etc.

On a side note, has your vastus medialis recovered? :P

The benefits of creatine are well documented.
Monohydrate works well for me.
I don't bloat or carry any noticeable subq water from creatine
I think creatine adds a rep or two per set for the same weight
I take ~5g/day. I don't believe in cycling it.

My legs are not sore. It's pretty rare that I get sore, honestly.

[baker]

Good stuff ITT as usual.

[chickeneater]

so creatine gives you no noticeable weight gain at all? ty

[cmoore]

so creatine gives you no noticeable weight gain at all? ty

Sure the needle on the scale can move a little, how much depends more on my carb intake though. I used to think creatine was good for 6-10 pounds. I don't think I eat enough carbs to fully benefit from creatine's intra hydration nowadays. YMMV.

[cmoore]

Calories 2313 (goal 2400)

Total Fat (g) 89
Saturated 36
Polyunsaturated 6
Monounsaturated 15
Trans 0

Cholesterol (mg) 585
Sodium (mg) 3912
Potassium (mg) 3274

Total Carbs (g) 134
Fiber: 18
Sugars 57

Protein (g) 260


Wed lifts: Anterior

Bench press bar x25
Standing EZ curl bar x25
Bench press 135x12
Standing EZ curl 75x15
Bench press 185x12
Standing EZ curl 95x12
Bench press 225x8
Standing EZ curl 115x10
Bench press 275x5
Standing EZ curl 115x8
Bench press 275x5
Standing EZ curl 115x8
Bench press 275x5
Standing EZ curl 115x8
Bench press 275x5
Standing EZ curl 115x8
Bench press 275x6
Standing EZ curl 115x8
Bench press 275x6
Standing EZ curl 115x8

30* incline db press 110x7
Incline db curl 55x5
30* incline db press 110x7
Incline db curl 55x8

Lateral raises
20#x12
30x10
35x8
30x8
30x8

Abs: Hammer MTS machine

Notes:
-First day using Craze 30 mins pre/wo (1 scoop). Really like it, no jitters or speed feel, just complimented a great workout.

[ArchAngel'73]

Pretty wicked strength brother, those incline BD curls are speakin' at me. 55's is DAMN GOOD!

You like your super/giant sets don't you?

[cmoore]

Pretty wicked strength brother, those incline BD curls are speakin' at me. 55's is DAMN GOOD!

You like your super/giant sets don't you?

Thanks man. I'm tryin.

Yes, yes I do.

[cmoore]

Wednesday’s Macros:
Calories 2318 (goal <2400)

Total Fat (g) 79
Saturated 28
Polyunsaturated 9
Monounsaturated 4
Trans 2

Cholesterol (mg) 565
Sodium (mg) 2704
Potassium (mg) 4224

Total Carbs (g) 152
Fiber: 20
Sugars 60

Protein (g) 249

Thursday’s Lifts: Legs

DL / Get Up Supers
Barx20 / BWx8 on 3” platform
135x8 / BW+25x8 on 3” platform
225x5 / BW+45x8 on 3” platform
315x5 / BW+75x8 on 3” platform
365x1 / BW+25x8 to floor
365x1 / BW+45x8 to floor
365x1 / BW+75x1 to floor ( a bit much)*

Rev Lunge / Get Up Supers
225x5 Left / BW+45x8 to floor
225x5 Right / BW+45x8 to floor
275x5 Left / BW+45x8
275x5 Right / BW+45x8

RevLunge: 315x2 Left (mis stepped, nearly fell down, 2’s gonna have to be good enough today)
RevLunge: 315x2 Right (just matching other side)
Get Up: BW+45x12*

Standing Calf //Quad ext //Prone Ham curl//seated 90* calf press
Half stack x15// full stack x15// 155x8 // 1 plate x15
Full stack x15// full stack x15// 155x8 // 3 plate x15
Full stack x15// full stack x15// 155x8 // 4 plate x15
Full stack x15// full stack x15// 155x8 // 4 plate x15
Full stack x15// full stack x15// 155x8 // 4 plate x15

*= video clip (The value in these is as a super set, not sure there’d be much gain if done as a solo exercise. The amount of core activation is surprising but for leg difficulty it’s really more of a ROM massage than anything else. Still though I’m enjoying them as a super.)




Notes:
-Not my strongest day by a long shot but decent enough.
-I’ll make it up next time around.
-Day 2 on Craze, still really like it.

[FlaIronMind]

Good work is good Doc. Well done brother.

[fittofattofit]

Great work on those 'Get-Ups'!
I'm impressed at how nimble you are getting off the floor - that requires a lot of flexibility and strength
I suspect if I tried to do those with a 45 plate I'd topple over backwards and some young gun will come running over to me again

Strong session with the deads, lunges and that quad-set!

[cmoore]

Good work is good Doc. Well done brother.

Great work on those 'Get-Ups'!
I'm impressed at how nimble you are getting off the floor - that requires a lot of flexibility and strength
I suspect if I tried to do those with a 45 plate I'd topple over backwards and some young gun will come running over to me again

Strong session with the deads, lunges and that quad-set!

Thanks guys, your support helps greatly with the demon suppression.


_________________________________


Thursday’s Macros:
Calories 2342 (goal <2400)

Total Fat (g) 95
Saturated 39
Polyunsaturated 7
Monounsaturated 18
Trans 0

Cholesterol (mg) 581
Sodium (mg) 1655
Potassium (mg) 4054

Total Carbs (g) 114
Fiber: 21
Sugars 51

Protein (g) 273

Friday’s Lifts: Posterior

Some days I have to remind myself that I am not a weight lifter. I am not on a strength program. Strength gains are always welcome but they are not my current priority, demons be damned.


Triceps tendon warm up:
Skull Crusher / Close grip press*
EZ Bar x5sc, x5cg, x5sc, x5cg, x5 sc, x5 cg
EZ 45 x5sc, x5cg, x5sc, x5cg, x5 sc, x5 cg
EZ 75 x5sc, x5cg, x5sc, x5cg, x5 sc, x5 cg
*Tendons are still sore during this movement but seems to be less so each time I do this. No tendon issues during the remainder of the w/o so I think doing light weight warms ups is the way to heal them up and bring heavy skulls back into my regimen.

Muscle Up x8
Triceps Bar cable press 70#x20
BB Shrug 135x20

Muscle Up x8
Triceps Bar cable press 85#x15
BB Shrug 225x15

Muscle Up x8
Triceps Bar cable press 100#x15
BB Shrug 315x12

Weighted Pull Up BW+75#x8
Triceps Bar cable press 100#x15
BB Shrug 405x6

Weighted Pull Up BW+75#x10
Triceps Bar cable press 115#x10
BB Shrug 405x6

Weighted Pull Up BW+75#x10
Triceps Bar cable press 115#x10
BB Shrug 405x6

Weighted Pull Up BW+75#x10
Triceps Bar cable press 100#x12
BB Shrug 315x12

Weighted Pull Up BW+75#x10
Triceps Bar cable press 70#x20
BB Shrug 315x12

Weighted Pull Up BW+75#x10
Triceps Bar cable press 70#x20
BB Shrug 315x12

Weighted Pull Up BW+75#x10
Triceps Bar cable press 70#x20
BB Shrug 315x12

Abs: Hammer MTS machine

Notes:
-Doesn’t look like much work but it felt pretty good.
-Craze still feels pretty good. Definitely a solid product for me (Thanks for the heads up Steve).
-Left supraspinatus was tight today.
-For a brief moment this morning I think I had my avi beat. [great pump, tight skin]

[hazto]

Great job as always, I have no idea how you could beat your AVI. In my opinion since I have been folowing your journal, you look stage ready every day. Keep up the good work.

[EB68]

68 BW+75lb. pull-ups is amazing. I still can't get 5 sets of 10 at your BW.

[super_tactical]

Not sure if srs.

"doesn't look like much work"

lol. That is an amazing looking session! Great job. Insane that you can maintain that lean state. Impressive.

[fittofattofit]

Some days I have to remind myself that I am not a weight lifter. I am not on a strength program. Strength gains are always welcome but they are not my current priority, demons be damned.


Triceps tendon warm up:
Skull Crusher / Close grip press*
EZ Bar x5sc, x5cg, x5sc, x5cg, x5 sc, x5 cg
EZ 45 x5sc, x5cg, x5sc, x5cg, x5 sc, x5 cg
EZ 75 x5sc, x5cg, x5sc, x5cg, x5 sc, x5 cg
*Tendons are still sore during this movement but seems to be less so each time I do this. No tendon issues during the remainder of the w/o so I think doing light weight warms ups is the way to heal them up and bring heavy skulls back into my regimen.

Notes:
-Doesn’t look like much work but it felt pretty good.
-Craze still feels pretty good. Definitely a solid product for me (Thanks for the heads up Steve).
-Left supraspinatus was tight today.
-For a brief moment this morning I think I had my avi beat. [great pump, tight skin]

That triceps supersetting would be enough for me!
Following on with the 3 sets of Muscle-ups and 7 sets of BW+75 pull-ups is huge!
You have plenty enough strength so I don't know what the demons would have you bump!

And I'm with Hazto --- how you could beat your avi I do not know. Still the best physique here IMO

[Bo_Flecks]

-Craze still feels pretty good. Definitely a solid product for me (Thanks for the heads up Steve).

Glad I could help, my friend. I will be relying on it a little more in the near future, myself...

[cmoore]

Great job as always, I have no idea how you could beat your AVI. In my opinion since I have been folowing your journal, you look stage ready every day. Keep up the good work.

And I'm with Hazto --- how you could beat your avi I do not know.

For a fleeting moment I thought "Woot! Now I see some progress [in the mirror]."

68 BW+75lb. pull-ups is amazing. I still can't get 5 sets of 10 at your BW.

Stay with them and you'll get it.

Not sure if srs.

"doesn't look like much work"

lol. That is an amazing looking session! Great job. Insane that you can maintain that lean state. Impressive.

Thanks. I am my own worst critic.

I will be relying on it a little more in the near future, myself...

I bet


____________________________




Friday's Macros:
Calories 2389 (goal <2400)

Total Fat (g) 97
Saturated 47
Polyunsaturated 6
Monounsaturated 18
Trans 2

Cholesterol (mg) 1403
Sodium (mg) 2035
Potassium (mg) 4079

Total Carbs (g) 96
Fiber: 12
Sugars 44

Protein (g) 293

Saturday's Lifts: Anterior

Didnt have a spotter at first today so I skipped flat bench and went flat dbs instead (gotta be safe). A buddy was there for me by the time I got to the 130 pounders though.

DB* Flat Bench Press 20#x25
Standing Hammer DB* Curl 20x25
DB Flat Bench Press 50#x12
Standing Hammer DB Curl 35x8
DB Flat Bench Press 70#x8
Standing Hammer DB Curl 50x8
DB Flat Bench Press 100#x5
Standing Hammer DB Curl 55x8
DB Flat Bench Press 120#x5 (wasted too much energy getting the first one up)
Standing Hammer DB Curl 60x8
DB Flat Bench Press 130#x4
Standing Hammer DB Curl 65x8
DB Flat Bench Press 130#x3
Standing Hammer DB Curl 70x5
*weight is per hand


Incline BB press 225x6
Standing Hammer DB Curl 75x5
Incline BB press 225x6
Standing Hammer DB Curl 75x5
Incline BB press 225x6
Standing Hammer DB Curl 75x5

Lateral Raises:
5#x25
20x12
30x10
35x8
35x8
30x10

Abs: modified cockroach

[fittofattofit]

Holy veins and striations, Batman!




....nice hammers with the 75s......your shoulders are still square on and your torso is still upright so itlookslikeyouredoinitrite.jpg
The strain and the concentration on keeping it clean show!
Strong DB flat benching with the 130s!
Great session

[cmoore]

Holy veins and striations, Batman!
....nice hammers with the 75s......your shoulders are still square on and your torso is still upright so itlookslikeyouredoinitrite.jpg
The strain and the concentration on keeping it clean show!
Strong DB flat benching with the 130s!
Great session

Not perfect form, I couldnt keep my trap from tightening up a little but at I wasnt swinging them. Despite that, they felt awesome in them elbow flexors and they didnt bother my pronator teres.

___________________________

Saturday’s Macros:
Calories 3312 (goal <3400--refeed)

Total Fat (g) 143
Saturated 48
Polyunsaturated 14
Monounsaturated 42
Trans 1

Cholesterol (mg) 1277
Sodium (mg) 3244
Potassium (mg) 4768

Total Carbs (g) 232
Fiber: 23
Sugars 113

Protein (g) 205


Sunday’s Lifts: Legs

FWD Lunge BWx25 Left
FWD Lunge BWx25 Right
Get ups w/45 x8
FWD Lunge 135x12 Left
FWD Lunge 135x12Right
Get ups w/45 x8
FWD Lunge 225x5 Left
FWD Lunge 225x5 Right
Get ups w/45 x8
FWD Lunge 275x3 Left
FWD Lunge 275x3 Right
Get ups w/45 x8
FWD Lunge 315x1 Left* video
FWD Lunge 315x1 Right
Get ups w/45 x8



BB Squat + Getup supersetted
135x8, Get ups w/45 x8
135x12, Get ups w/45 x8
225x12, Get ups w/45 x8
225x12, Get ups w/45 x8
275x5, Get ups w/45 x8
275x5, Get ups w/45 x8
275x8, Get ups w/45 x8

Standing Calf Machine // Seated 90* calf press super set
Half stack x15 // 1 plate x15
Full stack x15 // 2 plates x15
Full stack x15 // 3 plates x15
Full stack x15 // 4 plates x15
Full stack x15 // 4 plates x15, dropset 2 plates x15, dropset 1 platex25

[Lou1se]

Had a great pump at the gym today (shoulda took pics but there was a ton of people and I didn't want to draw attention to myself posing for a pic. My delts were still pretty fired up when I got home though.

Great pic, delt and pec striations are incredible! Veins definately want to explode in that last shot lol You look more filled out, improving all the time. Keep the good work going cmoore!

I also enjoyed watching your Getups Video.

[fittofattofit]

Looking really stable on that lunge --- you must have to keep your posterior chain super tight, and it looks like you are really retracting your scaps to wedge that bar in place. Very high bar position as well --- is that just for the lunge or do you keep the bar that high for squatting as well?

Massive volume for legs. I'm sure you enjoyed the extra cals for the re-feed

[cmoore]

Great pic, delt and pec striations are incredible! Veins definately want to explode in that last shot lol You look more filled out, improving all the time. Keep the good work going cmoore!

I also enjoyed watching your Getups Video.

Thanks for stopping in, and I really appreciate your feedback.

Looking really stable on that lunge --- you must have to keep your posterior chain super tight, and it looks like you are really retracting your scaps to wedge that bar in place. Very high bar position as well --- is that just for the lunge or do you keep the bar that high for squatting as well?

Massive volume for legs. I'm sure you enjoyed the extra cals for the re-feed

Thanks. I use the manta attachment (elevated high bar) just for lunges. The higher position gives me more "wiggle room" to adjust body position if/when I need to for balance. When I squat I keep the bar a little lower and hook the bar with my scap spines.

Idk that the refeed ups my energy levels all that much (which maybe evidence that I'm so far in the hole that one refeed isn't enough) but I'm usually motivated to get under load the next day and undue the perceived damage of the loaded calories. Damn demons.

[super_tactical]

Looking great!

Solid lifts, 130lb DB presses and 70lb curls especially.


Turd load of volume on the legs man!

[mharrislove]

Didnt have a spotter at first today so I skipped flat bench and went flat dbs instead (gotta be safe). A buddy was there for me by the time I got to the 130 pounders though.

DB* Flat Bench Press 20#x25
Standing Hammer DB* Curl 20x25
DB Flat Bench Press 50#x12
Standing Hammer DB Curl 35x8
DB Flat Bench Press 70#x8
Standing Hammer DB Curl 50x8
DB Flat Bench Press 100#x5
Standing Hammer DB Curl 55x8
DB Flat Bench Press 120#x5 (wasted too much energy getting the first one up)
Standing Hammer DB Curl 60x8
DB Flat Bench Press 130#x4
Standing Hammer DB Curl 65x8
DB Flat Bench Press 130#x3
Standing Hammer DB Curl 70x5
*weight is per hand

Awesome work, CM; that top set is pretty much my PR, except I wasn't supersetting and only thing ripped about me at the time was maybe my jeans. Again, just stellar effort...