cmoore

[hazto]

5 plate hex lift, very impressive.

[cmoore]

Amazing as usual. Thanks for sharing and inspiring.

Awesome! A 5 plate dead at 184lbs. is a very impressive lift. Not that pretty much everything you do isn't impressive.

5 plate hex lift, very impressive.

Thanks guys.

Saturday's Macros
Calories: 2416
Fat:97
Carbs: 143 (25 fiber, 56 sugars)
Protein: 245
Sodium: 4412
Potassium: 3432

Sunday's Lifts: Deads

DL: Oly bar dead lift
HDL: Hex bar dead lift

DL bar x12
DL 135x5
DL 135x5
DL 225x5
DL 315x3
DL 405x1
DL 440x1
HDL 455x1
HDL 475x1
HDL 495x1
HDL 500xFail



Notes:
-Kept today short and low volume. Didnt feel all that awesome in general (have a sick household, maybe I'm getting it too) so I'm splitting legs up over today and tomorrow.
-495 felt really good

[-=FLEX=-]

Very nice, man.

My gym has one of those hex bars. Have not used it yet.

[drudixon]

Thanks guys.

Saturday's Macros
Calories: 2416
Fat:97
Carbs: 143 (25 fiber, 56 sugars)
Protein: 245
Sodium: 4412
Potassium: 3432

Sunday's Lifts: Deads

DL: Oly bar dead lift
HDL: Hex bar dead lift

DL bar x12
DL 135x5
DL 135x5
DL 225x5
DL 315x3
DL 405x1
DL 440x1
HDL 455x1
HDL 475x1
HDL 495x1
HDL 500xFail



Notes:
-Kept today short and low volume. Didnt feel all that awesome in general (have a sick household, maybe I'm getting it too) so I'm splitting legs up over today and tomorrow.
-495 felt really good

Hope you don't get sick. How would you compare hex to std deadlift? Easier, harder, different leverage? etc. I've never seen it done.

[induced_drag]

Nice lifting man. Have not been on here as much...but just dropping in to say nice work!

[w8killer]

Hoping to get one of those Hex bars soon for my collection. Gotta get an EZ bar and dip belt first though. Awesome workout sir! +subbed

[fittofattofit]

Notes:

-495 felt really good

495 looked really good!

[cmoore]

Very nice, man.

My gym has one of those hex bars. Have not used it yet.

Our hex bar won't hold as much weight as an Oly. Pretty much maxed out at 5 plates. Its probably too light for you big guy.

Hope you don't get sick. How would you compare hex to std deadlift? Easier, harder, different leverage? etc. I've never seen it done.

They are easier, at least for me. Easier on the back and easier to hip drive.

Nice lifting man. Have not been on here as much...but just dropping in to say nice work!

WB. Thanks ID.

Hoping to get one of those Hex bars soon for my collection. Gotta get an EZ bar and dip belt first though. Awesome workout sir! +subbed

Thanks for the props and support.

495 looked really good!

Thanks Andrew.

[Vytis]

Super pull cmoore!

[ironwill2008]

Sunday's Lifts: Deads

DL: Oly bar dead lift
HDL: Hex bar dead lift

DL bar x12
DL 135x5
DL 135x5
DL 225x5
DL 315x3
DL 405x1
DL 440x1
HDL 455x1
HDL 475x1
HDL 495x1
HDL 500xFail

Good-looking chunk of work here, C.

Short and directly to the point.

[ArchAngel'73]

Wow, all that AND only taking in 145 g's of carbs the day before.
Whoa.
Well done.

[cmoore]

Super pull cmoore!

Thanks V

Good-looking chunk of work here, C.

Short and directly to the point.

Thanks Will

Wow, all that AND only taking in 145 g's of carbs the day before.
Whoa.
Well done.

Thanks B

______________________

Sunday’s Macros:
Calories: 2869

Total Fat (g) 121
Saturated 20
Polyunsaturated 2
Monounsaturated 10
Trans 0

Cholesterol (mg) 688
Sodium (mg) 2310
Potassium (mg) 3956

Total Carbs (g) 252
Fiber: 15
Sugars: 58

Protein (g) 177

Went for Ice Cream with the kids.
Kept Sodium low since the high carbs


Monday’s Lifts: Legs

Make up leg accessory day since yesterday was short and just deads.

Quad ext 50x25
Prone Ham 50x25
Standing Calf Half stack x15
Seated Ham 50x25
Seated 90* calf 2 platesx15

Quad ext 100x25
Prone Ham 110x15
Standing Calf Full stack x15
Seated Ham 100x12
Seated 90* calf 3 platesx15

Quad ext 260(FS)x15
Prone Ham 155x8
Standing Calf Full stack x15
Seated Ham 180x12
Seated 90* calf 4 platesx15

Quad ext Full Stack x15
Prone Ham Full Stack x5
Standing Calf Full stack x15
Seated Ham 180x12
Seated 90* calf 5 platesx15

Quad ext Full Stack x15
Prone Ham Full Stack x5
Standing Calf Full stack x15
Seated Ham 180x12
Seated 90* calf 5 platesx15

Quad ext Full Stack x15
Prone Ham Full Stack x5
Standing Calf Full stack x15
Seated Ham 180x12
Seated 90* calf 5 platesx15

Quad ext Full Stack x15
Prone Ham Full Stack x5
Standing Calf Full stack x15
Seated Ham 180x12
Seated 90* calf 5 platesx15

Standing Calf Full stack x15
Seated 90* calf 5 platesx15

Standing Calf Full stack x15
Seated 90* calf 5 platesx15
Seated 90* calf 2 platesx25
Standing BW calf raises x50

Notes:
-Monday in full effect, probably diet related

[fittofattofit]

~ 620 reps for legs
It must be that the extra 400 cals went to your head
You might have to add some more visits to the ice-cream store

[EB68]

Strong accessory day. I would assume you burned off the extra calories.

[cmoore]

~ 620 reps for legs
It must be that the extra 400 cals went to your head
You might have to add some more visits to the ice-cream store

Strong accessory day. I would assume you burned off the extra calories.

Its funny now but I left there thinking I didnt do enough...


________________________


Monday’s Macros:
Calories: 2443

Total Fat (g) 84
Saturated 24
Polyunsaturated 10
Monounsaturated 16
Trans 0

Cholesterol (mg) 635
Sodium (mg) 7299
Potassium (mg) 5011

Total Carbs (g) 141
Fiber: 27
Sugars: 66

Protein (g) 286


Tuesday’s Lifts: Posterior

Pull Ups* x20 (L shoulder felt odd)
Triceps bar press down 50x20

*Left shoulder (my good one) felt odd on the warm up pull ups so I decided to modify my w/o and just work on flags (since they stim posterior well without shoulder movement)

Human Flag L
Human Flag R
Triceps bar press down 70x20

Human Flag L
Human Flag R
Triceps bar press down 85x20

Human Flag L
Human Flag R
Triceps bar press down 100x20

Human Flag L
Human Flag R
Triceps bar press down 115x15

Human Flag L
Human Flag R
Triceps bar press down 130x12

Human Flag L
Human Flag R
Close Grip 115x8, Skull 115x8, Close Grip 115x8

Human Flag L
Human Flag R
Close Grip 135x5, Skull 135x5, Close Grip 135x5

Human Flag L
Human Flag R
Close Grip 135x8, Skull 135x8, Close Grip 135x8

Abs: MTS Hammer machine

Notes:
-Being nice to people at the gym pays off. One of the newer members (resolutioners) I’ve encouraged over the last month or so took pity on a conversation we had about my Johnson guitar and presented me with one of his lesser used guitars a beauty of an Alvarez AG75CE Grand Auditorium acoustic-electric as a Xmas gift of sorts. It sounds SO much better than my axe!!!! I guess I was more supportive/encouraging than I realized.

[cmoore]

Tuesday’s Macros:
Calories: 2419

Total Fat (g) 121
Saturated 52
Polyunsaturated 2
Monounsaturated 10
Trans 4

Cholesterol (mg) 670
Sodium (mg) 4519
Potassium (mg) 2889

Total Carbs (g) 66
Fiber: 8
Sugars: 41

Protein (g) 268


Wednesday’s Lifts: Anterior

Bench Press barx25
Standing Reverse OLY curl barx25

Bench Press 135x12
Standing OLY curl 65x12

Bench Press 185x12
Standing OLY curl 95x12

Bench Press 225x8
Standing OLY curl 115x12

Bench Press 275x6
Standing OLY curl 135x5

Bench Press 275x6
Standing OLY curl 135x5

Bench Press 275x6
Standing OLY curl 135x5

Bench Press 275x6
Standing OLY curl 135x5

Bench Press 275x6
Standing OLY curl 135x5

Bench Press 275x7
Standing OLY curl 135x8

Superman dips x12
Lateral DB Raises 5s x20

Handstand Press (free standing with spotter for balance) x10
Lateral DB raises 30s x20

Abs: Hammer MTS machine

Notes:
-Shoulder felt ok but yesterday’s weirdness kept me leery so I tried not to do anything stupid.

[FlaIronMind]

Awesome work as usual Doc. Damn good job brother.

[EB68]

Nice work cmoore. That is awesome about the guitar. I have a johnson sitting on the balcony, unfortunately it is in a dust covered case. What type music do you play, and when in the heck do you find time to do it with your schedule?

[fittofattofit]

Good job about the guitar ---- it always pays to be nice to people and in my experience, most people in the gym are pretty helpful. If I saw you doing what you (flags, 20 rep pull-ups and all that heavy benching) and looking as shredded as you do I'd be pretty intimidated though

[securekey]

Very cool story about the guitar... sounds like a good guy.

The weight you move is impressive but what I find more impressive is your endurance. IMO it is rare to find someone so solid in both areas. Great work.

[induced_drag]

...
-Being nice to people at the gym pays off. One of the newer members (resolutioners) I’ve encouraged over the last month or so took pity on a conversation we had about my Johnson guitar and presented me with one of his lesser used guitar...

Very cool! Helping people move forward in their health and fitness goals is a very rewarding thing.

One thing I take a lot of pride in is helping (now going on about 15 people) take their lives back.

I have my own little grass roots movement.

It started out with my sister and mom...and people saw what they did.....and asked for help. None are fitness people, just everyday folks. But most felt hopeless, and attributed their weight gain over years to anything from medical issues to genetics. Average weight loss is about 20-30lbs per person.

My favorite, is I FIANLLY talked one of my best friends into planning and tracking. He was 5'8 240 and on a slew of meds (statins, bp...etc) Long story short...he is now 178 and OFF ALL MEDS!

You are an inspiring guy for sure! You lead by example there is no doubt.

[cmoore]

Thanks everyone.

I feel pretty crappy right now so I'm keeping my update a bit short. Will try to get back inline and online asap.


Diet has been spot on and typical last two days. Not feeling awesome so I’m keeping the update thin. Stomach flu running wild through my house this and last week. So far I’ve walked the tight rope and kept from completely falling apart but I’ve been really weak and achy all over last few days.

Thursday’s Lifts: Legs

Kept things short, didn’t feel good at all.

ATG Squat Barx12
ATG Squat 135x5
ATG Squat 135x5
ATG Squat 185x5
ATG Squat 225x5
ATG Squat 275x1
ATG Squat 315x1
ATG Squat 315x1
ATG Squat 365x1 (needed spotter assist at breakover)
ATG Squat 315x2
ATG Squat 275x3
ATG Squat 225x8
ATG Squat 135x12

Friday’s Lifts: Posterior

Felt crumby again today but tried to muscle through it.

Cable Wide grip pull down (to waist) 50x25
Triceps Bar press down 50x25

Pull Up x20
Triceps Bar press down 70x20

Muscle Up x8
Triceps Bar press down 85x20

Human Flag L
Human Flag R
Triceps Bar press down 100x20

Human Flag Pull Up on grey 2” band x5 L
Human Flag Pull Up on grey band x5 R
Triceps Bar press down 115x15

Human Flag Pull Up on orange 1” band x5 L
Human Flag Pull Up on orange 1” band x5 L
Close Grip 115x8, Skull 115x8, Close grip 115x8

Human Flag Pull Up on red 1/2” band x5 L
Human Flag Pull Up on red 1/2” band x5 R
Close Grip 135x5, Skull 135x5, Close grip 135x5

Human Flag Pull Up x1 L
Human Flag Pull Up x1 R
Close Grip 145x5, Skull 145x3, Close grip 145x5

Human Flag Pull Up x1 L (rotation issues/ Vid)
Human Flag Pull Up x1 R (rotation issues/ Vid)
Human Flag L (crappy / Vid)
Human Flag R
Close Grip 145x5, Skull 145x3+2 assisted by spotter, Close grip 145x5



One Arm Pull Up x1 L
One Arm Pull Up x1 R
Close Grip 145x5, Skull 145x3+2 assisted by spotter, Close grip 145x5

Human Flag with red ½” band assist L
Human Flag with red ½” band assist R

Weighted Pull Up BW +115 x10

Muscle Up x8

Abs: Hammer MTS machine

Notes:
-Almost being sick is worse than actually being sick. Feeling good enough to function but not good enough to function well just sucks...

[fittofattofit]

Diet has been spot on and typical last two days. Not feeling awesome so I’m keeping the update thin. Stomach flu running wild through my house this and last week. So far I’ve walked the tight rope and kept from completely falling apart but I’ve been really weak and achy all over last few days.

Thursday’s Lifts: Legs

Kept things short, didn’t feel good at all.

ATG Squat Barx12
ATG Squat 135x5
ATG Squat 135x5
ATG Squat 185x5
ATG Squat 225x5
ATG Squat 275x1
ATG Squat 315x1
ATG Squat 315x1
ATG Squat 365x1 (needed spotter assist at breakover)
ATG Squat 315x2
ATG Squat 275x3
ATG Squat 225x8
ATG Squat 135x12

Nice heavy squats and going ATG. A hard sesh if you're not feeling 100%

Friday’s Lifts: Posterior
Human Flag Pull Up x1 L (rotation issues/ Vid)
Human Flag Pull Up x1 R (rotation issues/ Vid)
Human Flag L (crappy / Vid)
Human Flag R
Close Grip 145x5, Skull 145x3+2 assisted by spotter, Close grip 145x5


e

Notes:
-Almost being sick is worse than actually being sick. Feeling good enough to function but not good enough to function well just sucks...

^^^^^^ very true because you can at least justify taking the day off work and going to bed
Those flags and especialy the flag pull-ups still amaze me!

[Lou1se]

Get well cmoore. That gym ain't going anywhere

Super impressive and Securekey nails it well with his comment.

[induced_drag]

Hope you get to feeling better. Dont be afraid to take a day or two off.

I know you know that, but sometimes hearing it from others helps!

[cmoore]

Thanks guys, I really appreciate the support.

__________

Another short update via iPhone (camping with my Cubscouts right now; capture the flag on progress)
-Yesterday's diet was on par.
-Still walking the razors edge of sick vs healthy. Achy joints, fatigue, and generally feeling weak.

Saturday's lifts: Anterior

Not much done today. I didn't have any endurance so i kept it pansy Hoping tomorrow is the day I turn the corner.

Bench Press bar x50
Standing OLY reverse curl

Bench Press 135x12
Standing OLY curl 65x12

Bench Press 185x5
Standing OLY curl 95x12

Bench Press 225x1
Standing OLY curl 115x12

Bench Press 275x1
Standing OLY curl 135x5

Bench Press 315x1
Standing OLY curl 135x5

Bench Press 315x1
Standing OLY curl 135x5

Bench Press 315x1
Standing OLY curl 135x5

Handstand Press x10

Notes:
-another day of crappy rundown performance but at least my body continues to hold off the stomach flu that's decimated the family.

[EB68]

Hope you get well quickly bud, and avoid the stomach flu. That was an impressive session for being weak though.

[fittofattofit]

Nice way to deal with being crappy --- drop the volume and knock out a few 315 singles on bench

I know that that session was a de-load of sorts for you

[trickyB]

Don't be afraid to listen to your body. Whats the worse thing that could happen? I appreciate you taking the time to post all this great information.

[cmoore]

Hope you get well quickly bud, and avoid the stomach flu.

Thanks. Looks like it mutated as it's come around for round 2. The first of my girls to get it, now has it again.
Thus far, I've dodged the major symptoms and seem to just be limping along the edge of healthy-sick.

Nice way to deal with being crappy --- drop the volume and knock out a few 315 singles on bench

I know that that session was a de-load of sorts for you

That's what I was thinking. Move the weight but dont centrally exhaust.

Don't be afraid to listen to your body. Whats the worse thing that could happen? I appreciate you taking the time to post all this great information.

Thanks. I took Sunday off. Didnt seem to help a whole lot. Today was another meh workout. I can't be sick forever, hopefully tomorrow I wake up all wound up.

_________________________


Sunday: Off

Monday’s Lifts: Legs

Took Sunday off, but to no avail. I still feel icky.
No fire, no motivation to try very hard, but I showed up.

Deads:
Bar x12
135x5
225x5
315x5
405x1
425x1
365x2 (wasn’t hard but just didn’t feel it)
*walking lunges between deads.

Reverse Lunge (testing the waters):
135x5 R
135x5 L
225x5 R
225x5 L
275x5 R
275x5 L
315x1 R
315x1 L

BW calf str8 leg raises
BW calf bent knee raises
Plyometric calf work

Notes:
-Deads were not challenging today. I just didn’t “feel” like deading or working out in general. Maybe my wife secretly switched me to decaf… IDK.
-Patellar tendon tolerated the lunges well today. I was aware of the tendon in the lower weights but it felt really good by 315.
-Weight wise, the lunges were not difficult but I want to ease back into the lunges slowly and see how the tendon fares.