cmoore

[cmoore]

Really impressed with those muscle ups in the video! Great work

Thanks man!

_____________________________


Thursday’s Macros:
Calories 2399 (goal <2400)

Total Fat (g) 99
Saturated 42
Polyunsaturated 4
Monounsaturated 0
Trans 0

Cholesterol (mg) 1623
Sodium (mg) 4753
Potassium (mg) 2489

Total Carbs (g) 138
Fiber: 19
Sugars 70

Protein (g) 237


Friday’s Lifts: Anterior

Bench Press Barx25
Standing OLY bar curls Barx25

Bench Press 135x12
Standing OLY bar curls 95x12

Bench Press 185x12
Standing OLY bar curls 115x10

Bench Press 225x8
Standing OLY bar curls 135x5

Bench Press 275x6
Standing OLY bar curls 135x5

Bench Press 275x6
Standing OLY bar curls 135x5
Glove

Bench Press 275x6
Standing OLY bar curls 135x5
Glove

Bench Press 275x6
Standing OLY bar curls 135x5
Glove

Bench Press 275x6
Standing OLY bar curls 135x5
Glove

Bench Press 275x5
Standing OLY bar curls 135x5
Glove

Bench Press 225x12
Standing OLY bar curls 135x5
Glove

30* Incline DB press 120’s x6
Standing DB hammer curls 65s x10

30* Incline DB press 120’s x7
Standing DB hammer curls 70s x10

Lateral Raises:
20s x15
30s x10
35s x10

Abs: Hammer MTS machine

Notes:
- I think performance is impaired on lower K levels (<3000). I will not do that again. I knew better but needed to verify as part of my Na/K experimentation (more on that shortly)
- Oly bar curls felt good in my hands. I think I’ll do OLYs for a while as part of getting my forearms back together and improving their durability in supination.

[Euqinom]

... as part of my Na/K experimentation (more on that shortly)

Intrigued.

[fittofattofit]

Notes:
-MUs were harder than normal today. I’ve been working on my form to reduce elbow flexion (I think it’s easier on the joint) but makes the move a little harder. Still I had rocked these just the other day so IDK. Yesterday’s diet was wihin caloric and macro reqs but I had to move things around a lot to be a good dad and eat birthday cake and ice cream for my yougest’s B’day party (she turned two).
-Triceps Tendon FELT AWESOME! First time to really do skulls of any volume and they felt great. Assuming no fall out over the next day or two, I’ll try working weight for the same volume next time.
-Shrugs: I’ve been slowly working on my grip strength and rehab’ing my pronator teres injuries. Today 315 felt really good in my hands. No pain, only a slight stretch sensation.

I always think even one muscle-up is impressive, and you still repped out 11 while maintaining the form and tempo.........some day I'd like to be able to do just one.....it would freak out the guys in my gym

Great news on the elbow front as well --- every set in there has potential elbow issues so to get through the day with no problems is a big comeback
Big anterior day again. I'll be interested to see your take on the K/Na experiment.
I'll also be interested in hearing how you feel with the oly bar curls.....I've been toying varying them with the EZ bar curls but the LHB will be taking more strain

[EB68]

Impressed as usual with the muscle ups and damn those are some heavy weight culrs and DB presses. My pecs and biceps got sore just reading those numbers.

[cmoore]

I always think even one muscle-up is impressive, and you still repped out 11 while maintaining the form and tempo.........some day I'd like to be able to do just one.....it would freak out the guys in my gym

Great news on the elbow front as well --- every set in there has potential elbow issues so to get through the day with no problems is a big comeback
Big anterior day again. I'll be interested to see your take on the K/Na experiment.
I'll also be interested in hearing how you feel with the oly bar curls.....I've been toying varying them with the EZ bar curls but the LHB will be taking more strain

Limiting elbow flexion during the transition makes the movement harder but it takes out a lot of the violence of the transition. Particularly the internal rotation and varus loads applied to the elbow. My triceps tendons also like staying out of the hole (120+ deg elbow flexion).

Elbows are huge. Hoping the higher reps have helped tendon health (they seem to be). It would be very nice if I could do pain free heavy skulls again.

The oly bar feels good. I've mixed these in a little before but not enough. I don't think I can curl enough to stress the long head compared to the tensions it sees in say a snatch grip. I would like to get my grip back to strap free everything again (including deads ad shrugs). I have to be patient though.

Impressed as usual with the muscle ups and damn those are some heavy weight culrs and DB presses. My pecs and biceps got sore just reading those numbers.

I think the big difference between you and I is shoulder stability and faith. I think with some cuff work your shoulders would greatly improve and then you'd believe your true strength and dwarf my lifts. You have come so far so fast it's not even funny. Keep it up big guy.

[cmoore]

Na/K experiment

So everywhere you go the pros say

don't manipulate your salts!!!!

They say stuff like "just eat normally." With a significant part of my life dedicated to endurance events that's always seemed stupid. Electrolytes are generally too important to just "eat normally." Even the concept of "don't manipulate your salts" requires tracking an manipulation if one is to maintain "normal" as even a minimally diverse daily diet will result in fluctuating electrolyte intake.

Over the past few weeks I've played/manipulated and just watched "eat normal" electrolyte intake. Here's what I've noticed for me where water, Ca, Mag, macros, and calories were constant.

Low Na / High-Normal K:
•loose skin
•flat muscles
•minimal pump
•body weight (water) down

Normal-High Na / low K:
•skin tight
•flat muscles
•minimal pump
•poor athletic performance and mental state
•body weight (water) down

Normal Na / Normal K (1:1.5-2)
•skin normal (not tight not loose)
•fuller muscles
•good pumps
•good mental state and gym performance
•stable body weight

Normal-High: Na = K
•tight skin
•full muscles
•good pumps
•good mental state and gym performance
•stable body weight (holds a little more water but doesn't show)

Normal Na : High K
•loose skin (surprised me)
•avg muscle fullness
•good pumps
•good mental state and gym performance
•stable body weight

Ok so here's the nutshell.
•1:2 Na/K feels the best performance wise (2500/5000)
•2:1 Na/K feels horrible and looks deflated
•1:1 Na/K (4000/4000) seems to be the most aesthetic and had zero negatives in performance
•any large intake of K at a meal without at least some Na showed in the skin (even if daily intakes averaged out to a given goal)

This looks more black and white than it is but basically if I keep Na between 2500-5000, K >3000 and =Na +or - 1000 things look tight feel pumped and performance is pretty good. This was especially true if at any given meal/snack any K was matched with the goal ratio of Na.

[fittofattofit]

Great summary!

This looks more black and white than it is but basically if I keep Na between 2500-5000, K >3000 and =Na +or - 1000 things look tight feel pumped and performance is pretty good. This was especially true if at any given meal/snack any K was matched with the goal ratio of Na.

So to make this work did you make sure that you got a given amount of K and then added salt or did you add K through extra nuts/dried fruit intake or supps?

[cmoore]

Great summary!


So to make this work did you make sure that you got a given amount of K and then added salt or did you add K through extra nuts/dried fruit intake or supps?

I added something with Na to any K intensive intake. Na intake without K didn't seem to have detrimental impact. K by itself or proportionally high showed negatively though.

[highiso]

Great Na/K info!

What are your normal-high Na/K numbers?

[Euqinom]

I wish I could rep yet.


Are you familiar with Scott Abel's article on Sodium? If so, I'm curious about your opinion on it.

[Euqinom]

http://www.t-nation.com/free_online_..._secret_weapon

This is it.

[cmoore]

http://www.t-nation.com/free_online_..._secret_weapon

This is it.

His sodium level recs are very high. In general his ideas parallels a lot of what I noticed. Homeostasis is key and i think electrolyte timing and ratio per meal balance makes a difference The surprise for me was that while sodium has a bare minimum, potassium seems to have a min and max for me.

Great Na/K info!

What are your normal-high Na/K numbers?

anything over 5 in either

[Euqinom]

The surprise for me was that while sodium has a bare minimum, potassium seems to have a min and max for me.

Do you think that is because -as he says- you'll flush out surplus sodium anyway?

[cmoore]

Do you think that is because -as he says- you'll flush out surplus sodium anyway?

Yes. I think I can shed sodium without complication (I see this with magnesium too) but potassium (and calcium) is harder to dump without aesthetic negatives.

[Euqinom]

Yes. I think I can shed sodium without complication (I see this with magnesium too) but potassium (and calcium) is harder to dump without aesthetic negatives.

I'm also surprised by the low K - not so great mental state relationship.

[Skullster]

Great info on Na and K! Inspired me to double check my levels and my sodium has been higher every day than my potassium level. I wasn't even keeping an eye on potassium. I started reading some articles after your posting and it seems that the daily recommended amounts of K are a bit higher than Na. Time to add in a few more veggies and fruit and get that K level up some.

I happen to be in a cellular biology class at the moment and we were just discussing the the whole Na & K interchange that goes on in the nervous system cells that fire the motor nerves for muscle contraction. After reading some of the problems associated with lower levels of potassium this morning such as fatigue, irritability and muscle weakness I am now convinced I need to get my potassium levels up to at least the daily recommended amount of 3.5 grams. Thanks man!

[cmoore]

Friday’s Macros:
Calories 2416 (goal 2400)

Total Fat (g) 75
Saturated 24
Polyunsaturated 11
Monounsaturated 3
Trans 0

Cholesterol (mg) 505
Sodium (mg) 3721
Potassium (mg) 3872

Total Carbs (g) 201
Fiber: 30
Sugars: 57

Protein (g) 213

Saturday's lifts: Legs

DL
135x8
225x5
315x3
405x1
425x0 (low back tension didn't feel right,rather than scared cat I put it down)
405x1
315x6
315x6
315x6
315x6
315x6
225x20

Quad ext full stack x15
Prone Ham half stack x8
Seated Ham half stack x8
Standing calf half stack x15
Seated 90* calf 3 plates x15

Quad ext full stack x15
Prone Ham 155 x8
Seated Ham 150 x8
Standing calf full stack x15
Seated 90* calf 3 plates x15

Quad ext full stack x15
Prone Ham full stack x6
Seated Ham 200 x6
Standing calf full stack x15
Seated 90* calf 3 plates x15

Quad ext full stack x15
Prone Ham full stack x6
Seated Ham 200 x6
Standing calf full stack x15
Seated 90* calf 3 plates x15

Quad ext full stack x15
Prone Ham full stack x6
Seated Ham 200 x6
Standing calf full stack x15
Seated 90* calf 3 plates x15

Standing calf full stack x15
Seated 90* calf 3 plates x15

Standing calf full stack x15
Seated 90* calf 3 plates x15

Notes:
- all DL under 405 were done without straps and the forearms felt great.

[ntrllftr]

Next time you go for the 425 DL, I say to....
Do a couple more warm up sets.
1 set with 225 at half the reps you normally do.
Skip the 315 and 405 sets and go for it!
I'm sure you would hit it if you didn't expend that NRG beforehand.

Great looking training sessions!!! Ripped and heavy lifting, I LOVE it!!!!!

[fittofattofit]

Huge volume on the deads --- you looked to get that 425 pretty easily last time, so smart move not to pull if it didn't feel right. It looks like you threw all those extra sets of 315 as 'punishment' for missing the 425

Those 'quin' sets look animal as well
How long did that take you?
Great session!

[cmoore]

Next time you go for the 425 DL, I say to....
Do a couple more warm up sets.
1 set with 225 at half the reps you normally do.
Skip the 315 and 405 sets and go for it!
I'm sure you would hit it if you didn't expend that NRG beforehand.

Great looking training sessions!!! Ripped and heavy lifting, I LOVE it!!!!!

Thanks for the tips.

How long did that take you?
Great session!

The volume was a recommendation of a strongman friend. He said to volume 70-75% of my 1rm for a while. The 425 miss didn't bother me, I'll blow past it in time. Mostly I'm happy about holding the bar strapless for all those 315s without any forearm or elbow issues. That's serious progress for me in its own right.

I had friends in the gym so I took a really long time on the deads just slack jawing and enjoying my morning off. Roughly 90 mins for the deads but I ran through the machine work in 15-20ish.

[highiso]

Id really like to see a weeks worth of what you eat. Any interest in posting up your diet?

[cmoore]

Id really like to see a weeks worth of what you eat. Any interest in posting up your diet?

My diet is public. Nothing so grandiose or enjoyable as your food intake. I eat garbage, but loosely follow "if it fits my macros." While I think my macro management is generally spot on for my goals, i would not recommend the foods I eat as healthy for anyone else.

Generally, I just eat to my goals but will IF, time, or refeed meals in order to appear more "normal" for my wife.

http://www.myfitnesspal.com/food/diary/cdaone

Yesterday is a classic example.
My goal: eat 500 over avg with good macro ratios
My wife's: take the kids out for burgers and fries.

Breakfast: 4egg omelette with pepper jack cheese, black beans, cottage cheese and Ghost pepper salsa.

[highiso]

Hmm wouldve bet your diet was healthier than that. Looks like you get a majority of your protein from shakes. The reason i was so curious about your diet is that your daily protein numbers are often over 250g. Kudos to you for having the physique & energy you do for how you eat. Maybe i should rethink my diet lol.

[cmoore]

Hmm wouldve bet your diet was healthier than that. Looks like you get a majority of your protein from shakes. The reason i was so curious about your diet is that your daily protein numbers are often over 250g. Kudos to you for having the physique & energy you do for how you eat. Maybe i should rethink my diet lol.

Some days it's more than half my total protein. Like I've said before I'm no diet role model beyond that IIFYM works despite eating garbage. I'm just a man trying to work it all in. I do what I have to in order to hit my macros, including tons of whey shakes. FWIW, I work 70+ hours a week running a successful prosthetic and orthotic practice (I'm at work right now actually). I have 4 kids. I coach girls soccer, lead cub scouts, back train my son's Kenpo with my JKD and JJ, help with cross country, swimming, basketball, and gymnastics is about to start too. I'm also on a committee for the national education commission in my field, the president of a large philanthropic organization, the list goes on.....

[EB68]

Some days it's more than half my total protein. Like I've said before I'm no diet role model beyond that IIFYM works despite eating garbage. I'm just a man trying to work it all in. I do what I have to in order to hit my macros, including tons of whey shakes. FWIW, I work 70+ hours a week running a successful prosthetic and orthotic practice (I'm at work right now actually). I have 4 kids. I coach girls soccer, lead cub scouts, back train my son's Kenpo with my JKD and JJ, help with cross country, swimming, basketball, and gymnastics is about to start too. I'm also on a committee for the national education commission in my field, the president of a large philanthropic organization, the list goes on.....

Captain America couldn't compete with you! You also left out lift weights with tons of volume at least 6 days per week.

[highiso]

Some days it's more than half my total protein. Like I've said before I'm no diet role model beyond that IIFYM works despite eating garbage. I'm just a man trying to work it all in. I do what I have to in order to hit my macros, including tons of whey shakes. FWIW, I work 70+ hours a week running a successful prosthetic and orthotic practice (I'm at work right now actually). I have 4 kids. I coach girls soccer, lead cub scouts, back train my son's Kenpo with my JKD and JJ, help with cross country, swimming, basketball, and gymnastics is about to start too. I'm also on a committee for the national education commission in my field, the president of a large philanthropic organization, the list goes on.....

I need a nap after this^ you really are a super hero.

[ironwill2008]

If for nothing else, I'm trying very hard.

^^^^ This is pretty much everything. If a guy keeps this up in all three phases (training/nutrition/recovery), he can't go wrong.

Not many have the stick-to-it-iveness over the long haul though.




Very interesting Na/K report; thanks for posting.


Food pics FTW!

[induced_drag]

Some days it's more than half my total protein. Like I've said before I'm no diet role model beyond that IIFYM works despite eating garbage. I'm just a man trying to work it all in. I do what I have to in order to hit my macros, including tons of whey shakes. ......

This describes me as well. (getting about 1/2 of my protein at times from whey. As for the IIFYM......I love how you shatter the idea that to get much better then 9-10%, you really need to 'clean' up your diet.

I too have had success with IIFYM....but have never even come close to your bodyfat levels. I always wondered if it would still hold true as I leaned out even more.

Also.....great Na K info! I am not at the point where that would make a big difference for me....but pretty soon.....the cut begins!

[hazto]

I just did a search and got an error back, what is "IIFYM"? Thanks

[Skullster]

I just did a search and got an error back, what is "IIFYM"? Thanks

IIFYM = If It Fits Your Macros

http://forum.bodybuilding.com/showth...3634471&page=1