cmoore

[cmoore]

Looking great!

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


Turd load of volume on the legs man!

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...

Thanks guys!



Sunday’s Macros:
Calories 2323 (goal <2400)

Total Fat (g) 120
Saturated 45
Polyunsaturated 9
Monounsaturated 16
Trans 3

Cholesterol (mg) 665
Sodium (mg) 1555
Potassium (mg) 3777

Total Carbs (g) 65
Fiber: 24
Sugars 28

Protein (g) 242

Monday’s Lifts: Posterior

Tri Tendon W/U: Skull crusher and close grip supers
SC barx25, CG barx25
SC 45x25, CG 45x25
SC 75x5, CG 75x5, SC 75x5, CG 75x5, SC 75x5, CG 75x5, SC 75x5, CG 75x5,

Muscle Up x5
Triceps Bar cable press down 70x25
BB Shrug 135x20

Muscle Up x8
Triceps Bar cable press down 85x15
BB Shrug 225x12

Muscle Up x8
Triceps Bar cable press down 95x12
BB Shrug 315x12

One Arm Pull Up x3 (1, reset grip, 1, reset grip, 1) Right
One Arm Pull Up x3 (1, reset grip, 1, reset grip, 1) Left
Triceps Bar cable press down 100x12
BB Shrug 405x6

One Arm Pull Up x1 Right
One Arm Pull Up x1 Left
Triceps Bar cable press down 100x12
BB Shrug 405x6

Modified Orangutan* x6 (face to hand pulls and one arm negatives down: see vid)
Triceps Bar cable press down 100x12
BB Shrug 405x8



Muscle Up x8
Triceps Bar cable press down 70x20
BB Shrug 405x8

Pike Pull ups x25
Overhead Triceps cable extension Right 20#x20, 30x10
Overhead Triceps cable extension Right 20#x20, 30x10

Abs: Hammer MTS machine, modified cockroach


Notes:
-tendon warmups seem to be helping my tri tendons. They were only mildly uncomfortable today.
-One arms took a lot out of me today. ☹
-Modified orangutans are fun, adding the chin to hand pull and one arm neg down really upped the difficulty especially after struggling with my one arms

[ArchAngel'73]

If you read the comment on me not being a monkey in my journal please be aware it was written prior to reading your's.

Orangutan man.
Good on ya for doing what I cannot.

I've bene podering muscleups -srs-, I think I could get 1. One. That transition from chin to dip would screw me up.
Is that the hardest part of the movement?

[cmoore]

I've bene podering muscleups -srs-, I think I could get 1. One. That transition from chin to dip would screw me up.
Is that the hardest part of the movement?

Don't think of it as a pull up/dip combo. Think of it as a "Pull Over". You dont want to pull straight up. You want to be behind the bar a bit when you reach the height of your pull, then shrug and roll your elbows up as you pull back horizontally towards the bar and into the dip position.

[fittofattofit]

Modified Orangutan* x6 (face to hand pulls and one arm negatives down: see vid)
Triceps Bar cable press down 100x12
BB Shrug 405x8



-One arms took a lot out of me today. ☹
-Modified orangutans are fun, adding the chin to hand pull and one arm neg down really upped the difficulty especially after struggling with my one arms

You made it look too easy

And that was after shrugging 405 and all the MUps and one-armed work

I'll have to try to work up to a single rep on those -- it'd be an ubercool thing to do: a gym party trick!

[ArchAngel'73]

Don't think of it as a pull up/dip combo. Think of it as a "Pull Over". You dont want to pull straight up. You want to be behind the bar a bit when you reach the height of your pull, then shrug and roll your elbows up as you pull back horizontally towards the bar and into the dip position.

I tried tonight after a whack of back work.
I failed at the top of the handles, that transition portion. what a hella high chin though
I probably looked ridiculous, 215 lb. bb'er trying to do a muscle up and FAAILZ.
Just wanted to drop in share, you are a better man than I Corpsman. Much respect brother.

[cmoore]

You made it look too easy

And that was after shrugging 405 and all the MUps and one-armed work

I'll have to try to work up to a single rep on those -- it'd be an ubercool thing to do: a gym party trick!

One of the things I think really helped my shoulder recovery is one arm hangs. I started with the classic PT finger wall walk to overhead and hold on with fingers at the top. Then moved to one arm assisted hangs on a pull assist machine. Working my way up until I could hang BW for 1-2 minutes. That process has taught me how to hold my glenohumeral TIGHT and I think is the sole reason my shoulders feel as good as they do despite their clinical history.

I tried tonight after a whack of back work.
I failed at the top of the handles, that transition portion. what a hella high chin though
I probably looked ridiculous, 215 lb. bb'er trying to do a muscle up and FAAILZ.
Just wanted to drop in share, you are a better man than I Corpsman. Much respect brother.

I'm sure it's a technique issue. Next time I MU, I'll try to make a quick tutorial. You're too strong to fail at MUs.

_________________________

Monday’s Macros:
Calories 2418 (goal 2400)

Total Fat (g) 101
Saturated 48
Polyunsaturated 5
Monounsaturated 11
Trans 3

Cholesterol (mg) 729
Sodium (mg) 1783
Potassium (mg) 3213

Total Carbs (g) 118
Fiber: 31
Sugars 62

Protein (g)260


Tuesday’s 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 115x8
Bench Press 275x8
Standing EZ Curl 135x6
Bench Press 275x7
Standing EZ Curl 145x4 (grrr ☹)
Bench Press 275x6
Standing EZ Curl 115x12
Bench Press 275x5
Standing EZ Curl 115x12

Incline DB Press 120#rs x5
Incline DB hammer curl 55#x10
Incline DB Press 120#rs x7
Incline DB hammer curl 55#x6 ☹



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

Notes:
-Biceps were not ready for today (I_D musta jinxed me). They weren’t sore, but they pumped up to a painful tightness very early on. So much so, I was worried about them affecting my presses
-Shoulder felt good today and that previously tight supraspinatus was loose and happy.
-will do some light abs (cockroaches) over lunch

[cmoore]

Tuesday’s Macros:
Calories 2372 (goal 2400)

Total Fat (g) 101
Saturated 44
Polyunsaturated 5
Monounsaturated 16
Trans 0

Cholesterol (mg) 645
Sodium (mg) 2882
Potassium (mg) 5694

Total Carbs (g) 154
Fiber: 37
Sugars 91

Protein (g) 227

Wednesday’s Lifts: Legs

DL 135x5
DL 225x5
DL 315x3
DL 365x1
RD 405x5
RD 455x3
RD 500x1
DL 315x5



Rev Lunge 225x5 Left
Rev Lunge 225x5 Right
Rev Lunge 275x5 Left
Rev Lunge 275x5 Right
Rev Lunge 315x5 Left
Rev Lunge 315x5 Right

Quad Ext//Hams curls// Standing Calf //Seated 90* calf press
Full stack x15//155x8//half stack x15// 1 plate x15
Full stack x15//170x8//full stack x15// 2 plate x15
Full stack x15//170x8//full stack x15// 3 plate x15
Full stack x15//170x8//full stack x15// 4 plate x15
Full stack x15//170x8//full stack x15// 4 plate x15


Notes:
--DL=dead lift
--RD= Rack Deads from patella height
--My low back is what’s holding back my deads right now so my plan is to add rack deads at the top of my DLs and work to gradually lower the rack pull height as my low back strength comes up.

[super_tactical]

Mind blown.


Crazy lifts again and again.





Are you able to increase your strength while maintaining at that low BF percentage? I've never been that low to see!

[hazto]

500 x 1 rep, amazing. Volume and weight off the page.

[cmoore]

Mind blown.
Crazy lifts again and again.
Are you able to increase your strength while maintaining at that low BF percentage? I've never been that low to see!

Strength seems to be coming back nicely and most days my injuries seem to be a little better than the day before.
I'm not into any PRs yet but it feels like I'm getting to a point where I could knock on some doors later this year. The trick with me is staying healthy, for me, durability is a bigger concern than strength. The lower my bodyfat, the less durable my connective tissue seems to be. Strength isn't really my priority and my program is too frequent to develop any kind of serious 1rm.

500 x 1 rep, amazing. Volume and weight off the page.

It felt good (and heavy). I haven't held that much weight since my before my shoulder.

[cmoore]

Wednesday’s Macros:
Calories 2392 (goal 2400)

Total Fat (g) 111
Saturated 45
Polyunsaturated 8
Monounsaturated 16
Trans 0

Cholesterol (mg) 1285
Sodium (mg) 2499
Potassium (mg) 4121

Total Carbs (g) 98
Fiber: 30
Sugars 51

Protein (g)254


Thursday’s Lifts: Posterior

Lats and traps were a little sore right from the start today so I didn’t push too hard and focused on squeezing the soreness out.

Triceps tendon warm up: Skull Crusher & Close grip press
SC barx25, CG barx25
SC 45x25, CG 45x25
CG 75x25, SC 75x25
*much more comfortable today. Just a litte tinge during the last SC

Pull Up x20
Triceps V bar press down 70#x20

Modified Orangutans x12 (stopped due to elbows feeling really tight)
Triceps V bar press down 85#x15

Weighted Pull Up BW+45 x20
Triceps V bar press down 100#x12

Weighted Pull Up BW+75 x12
Triceps V bar press down 100#x12

Weighted Pull Up BW+115 x8
Triceps V bar press down 100#x12

Weighted Pull Up BW+115 x6
Triceps V bar press down 100#x12

Weighted Pull Up BW+115 x6
Triceps V bar press down 100#x12

Wide Grip Pull Up (chin to hand, alternating) x12
Triceps V bar press down 70#x20

Muscle Up x5
Overhead triceps cable extension 30#x20 each side

Pull Up x20
Overhead triceps cable extension 30#x20 each side

BB Shrugs
135x25
135x25
135x25
135x25

Abs: Bench crunches

[Euqinom]

In. Nvrstopworking said I HAVE to.

[nvrstopworking]

In. Nvrstopworking said I HAVE to.

in b4 cmoore says "who da fawk is nvrstopworking??"

Like I said, I think you'll enjoy this journal 'nom. Guy obviously knows what he's doing and his approach reminds me of yours a bit.

[induced_drag]

Deads and rack deads look good!

I saw your comment in the DL thread. Do you have any back issues you are working around?..... I would imagine your core strength is through the roof and you would be a very good deadlifter.

[cmoore]

In. Nvrstopworking said I HAVE to.

I always liked him. Thanks for stopping in, any and all feedback is always appreciated.

in b4 cmoore says "who da fawk is nvrstopworking??"

Like I said, I think you'll enjoy this journal 'nom. Guy obviously knows what he's doing and his approach reminds me of yours a bit.

LOL. Thanks for the props big guy.

Deads and rack deads look good!

I saw your comment in the DL thread. Do you have any back issues you are working around?..... I would imagine your core strength is through the roof and you would be a very good deadlifter.

No issues, I dropped deads out of my routine (aside from super light romanians) while healing up my forearms (bilateral pronator teres tears last fall) and I think neglect and my cut ate up a fair chunk of my low back strength. Hoping to get them going again. Following your thread is just what I need.

[ArchAngel'73]

in b4 cmoore says "who da fawk is nvrstopworking??"

C, I've met this guy IRL.
Total douchebag.
I like him.



I'm digging the weighted pull ups you got going on. and I have a new appreciation for the MU's.

As for the dead lift comp...imo, its not how much you can lift but how much it looks like you can lift.
No need to actually lift heavy and open us up for injury in our advanced years is there?

[super_tactical]

Those are HUGE weighted PUs!

I can only squeeze out 8 on the first set and 4 or so on the next...traps are done after that with no SSetting either.

High 5 savage

[nvrstopworking]

C, I've met this guy IRL.
Total douchebag.
I like him.

Negged!

cmoore = superman.... jeez... incline DB curls with 55s???

[Bo_Flecks]

Thought about you at work this morning when the first demon paid me a visit. Ate some food, and he went away quickly... this time.

[cmoore]

Thanks for the support everyone.

Thought about you at work this morning when the first demon paid me a visit. Ate some food, and he went away quickly... this time.

Salt has also proven to be a good demon killer for me fwiw.

______________________


Thursday’s Macros:
Calories 2348 (goal 2400)

Total Fat (g) 129
Saturated 60
Polyunsaturated 7
Monounsaturated 8
Trans 4

Cholesterol (mg) 650
Sodium (mg) 3525 (Carl’s Jr)
Potassium (mg) 1991

Total Carbs (g) 80
Fiber: 7
Sugars 46

Protein (g) 217


Friday’s 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 115x12
Flat Bench DB press 120’s x1 (practice run)
Flat Bench DB press 140’s x3*
Standing EZ Curl 115x12
Bench Press 275x7
Standing EZ Curl 115x12
Bench Press 275x6
Standing EZ Curl 115x12
Bench Press 275x5
Standing EZ Curl 115x12
Bench Press 225x12
Standing EZ Curl 115x12

* Went for 140 lb db's on flat bench today. Haven't done these since before my shoulder dislo two years ago. Tons of room for improvement but felt pretty good for what it was.


Lateral Raises:
5# x25
20x15
30x10
35x10
30x10

Abs: Hammer MTS ab machine

Notes:
Today was fun. Happy Friday

[hazto]

140 lbs DB flat bench, out of this world. Keep it up, continual inspiration.

[cmoore]

Fridays Macros: Refeed

I hate refeeds, they make me feel icky the next day.
Cals: 3428
P:138
C:239
F:168

Saturday's lifts: Legs

Had planned on a heavy day but my patella tendons started off sore and never really came around.

Squats
BWx50
BWx50
135x5
135x5
185x5
225x5
275x5
315x5
315x5*
275x8

FWD Lunge
135x5 Left
135x5 Right
225x5 Left
225x5 Right
275x5 Left
275x5 Right
315x1 Left*
315x1 Right*

*weight felt good but tendons were really squawking :-(
After the way the 315 lunges felt I just called it a day rather than push a bad outcome.
Will do BW calves and some Charlie Atlas's this afternoon to make up.

[Euqinom]

Trying to pick up jargon in this blog: What are the demons?
And any particular reason for your tendons acting up or just overuse?

[cmoore]

Trying to pick up jargon in this blog: What are the demons?
And any particular reason for your tendons acting up or just overuse?

Demons = label for negative self deprecating and distracting thoughts associated with controlled/reduced calorie intake.

Tough to say what brought it on, at this bf and caloric intake my joints/connective tissue are sometimes not as durable as I am strong.

[Euqinom]

Demons = label for negative self deprecating and distracting thoughts associated with controlled/reduced calorie intake.

Ah, demons.. I remember that has hate campaigns. I know what you mean.

[Lou1se]

Do you know how popular you are? I see your name mentioned in a few threads that you don't visit, not sure if the search will refine it down to text. They're talking about you all over the place!

How did you dislocate your shoulder?

The joint/connective tissue problems, how do you relieve the stress placed on them in order to help them recover? RestMoore? EatMoore? I don't really understand the low caloric intake connection..

[Euqinom]

I don't really understand the low caloric intake connection..

It all comes down to recovery. REstricted caloric intake can hamper recovery, which means that you risk (risk, risk, risk... such a heavy word..) inflammation like reactions etc sooner than you normally would.

[Lou1se]

Thank you Nom

repped

[cmoore]

Do you know how popular you are? I see your name mentioned in a few threads that you don't visit, not sure if the search will refine it down to text. They're talking about you all over the place!

I had no idea.

How did you dislocate your shoulder?

A series of unfortunate events that compiled into a catastrophic one under a bar.

The joint/connective tissue problems, how do you relieve the stress placed on them in order to help them recover? RestMoore? EatMoore? I don't really understand the low caloric intake connection..

Somewhere between the dehydration that accompanies the fewer carbs and the reduced food/resources for repair, my connective tissue and joints don't recover as fast as my muscles do. Eating more, drinking more, working to treat unwanted inflammation, stretching, and more rest are the typical problem solvers.

[ironwill2008]

Had planned on a heavy day but my patella tendons started off sore and never really came around.

Squats
BWx50
BWx50
135x5
135x5
185x5
225x5
275x5
315x5
315x5*
275x8

FWD Lunge
135x5 Left
135x5 Right
225x5 Left
225x5 Right
275x5 Left
275x5 Right
315x1 Left*
315x1 Right*

*weight felt good but tendons were really squawking :-(
After the way the 315 lunges felt I just called it a day rather than push a bad outcome.
Will do BW calves and some Charlie Atlas's this afternoon to make up.

Sore knees or not, that's some good work!


I'm exactly with you on not pushing it when things aren't 100%. When you're working right out on the edge, there's no margin for any kind of error.