cmoore

[cmoore]

Huge work to start your leg day with those heavy lunges before moving to the ATG back squats and the RDLs
Strong volume

Thanks. I have to do lunges first or I'd fall down. :-)

Well, I'd say the 300 calorie deficit is working based on your pics. Have you always done so much volume in your training? I've noticed that the guys who are in the best shape always seem to do TONS of volume work.

my diet is a work in progress but so far I'm pretty happy. I've lost a little strength for sure and my reps for the same weight are down but not significantly. A day or two off at maintenance and I think I could hit most of my Pre cut numbers still. Not ready for that just yet though.

Edit: volume and frequency last 10 years or so. Took a while to learn it though.

[Bo_Flecks]

Left knee and both hips felt tight today and right leg just felt tired over all.

Are you finding that as you really get yourself leaned out you are having a few more aches and pains?

[cmoore]

Are you finding that as you really get yourself leaned out you are having a few more aches and pains?

Yes. Tendons and joints are little more "sensitive" when I'm skinnier. You too?

[Bo_Flecks]

Yes. Tendons and joints are little more "sensitive" when I'm skinnier. You too?

Yep. Last year I blew my back out bad doing squats while very lean. I also seemed to have a lot of tendon inflammation in my forearms. For me, I think it was a combination of the weight feeling heavier and not keeping my form as tight as I should have to keep from having to decrease my working weights. I learned from that experience, and got through this last cut just fine.

I intend to apply all of those lessons to my final contest prep religiously.

[cmoore]

Thursday’s Macros

Calories 2369 (goal 2370)

Total Fat (g) 108
Saturated 49
Polyunsaturated 2
Monounsaturated 11
Trans 0

Cholesterol (mg) 605
Sodium (mg) 3436
Potassium (mg) 4737

Total Carbs (g) 131
Fiber: 21
Sugars 48

Protein (g) 212

Friday’s Lifts: Posterior

Left elbow was still a little tight with active pronation (pronator trees with some lateral humerus radiating pain) so I went lighter/easier today (sort of).

Muscle Up, tricep straight bar press down, shrugs superset
MUx8, Press 35x25, shrug 135x25 followed with bent over bb row 135x8
MUx7, Press 60x25, shrug 225x25
Mux6, Press 90x15, shrug 315x12

5 second up/5 second down Pull ups, neutral grip one arm tricep press downs, shrug super sets
PU 12, press 40x12 ea side, shrug 315x12
PU 12, press 40x12 ea side, shrug 315x12
PU 12, press 40x12 ea side, shrug 315x12
PU 12, press 40x12 ea side, shrug 225x25

Slow Pull up in a full pike to half down then skin the cat, Reverse grip single arm tricep cable press, shrug super set
SPUx6, press 30x20 ea side, shrug 225x25
SPUx6, press 30x20 ea side, shrug 225x25
SPUx6, press 30x20 ea side, shrug 225x25

Slow pull ups, Reverse grip single arm tricep cable press, shrug, bent over bb row super set
PU x12, press 30x20, shrug 135x50, bb row 135x12
PU x12, press 30x20, shrug 135x50, bb row 135x8
PU x12, press 30x20, shrug 135x50, bb row 135x7

Abs: bench crunch, rev situp, standing slow vacuum trunk twists.

[cmoore]

Friday's Macros:

Calories 2364(goal 2370)

Total Fat (g) 94
Saturated 28
Polyunsaturated 27
Monounsaturated 26
Trans 0

Cholesterol (mg) 577
Sodium (mg) 2845
Potassium (mg) 5056

Total Carbs (g) 142
Fiber: 33
Sugars 71

Protein (g) 229



Saturday’s lift:


Bench Barx25
Reverse grip EZ standing curl barx25
Bench 135x12
Reverse grip EZ standing curl 75x15
Bench 185x12
Reverse grip EZ standing curl 95x12
Bench 225x12
Reverse grip EZ standing curl 115x8
Bench 245x10
Reverse grip EZ standing curl 115x8
Bench 265x8
Reverse grip EZ standing curl 115x8
Bench 225x9
EZ standing curl 115x8
Bench 185x11
EZ standing curl 115x8
Bench 135x18

Dips
BWx12
BWx12

Standing dbell curls:
40x12
40x10
40x8

Lateral DB raises 5dbx25
Lateral DB raises 20db to failure (lost count)

abs: revs situps, bench crunch

notes: I was a little cautious today after yesterday's sore elbow/forearm so I went a little easier on chest and for a little less volume. On biceps I started out with reverse grip as it took all the pressure off too. I havent done reverse grips in forever and they got hard pretty fast. Towards the end I did some regular standing curls nice and slow and things felt pretty good.

[fittofattofit]

Any workout that includes muscle ups can't be called 'light' or 'easy' IMO!!
I'm really impressed by those pull/press-down/shrug supersets!

And that's still a super strong benching day

[cmoore]

Yep. Last year I blew my back out bad doing squats while very lean. I also seemed to have a lot of tendon inflammation in my forearms. For me, I think it was a combination of the weight feeling heavier and not keeping my form as tight as I should have to keep from having to decrease my working weights. I learned from that experience, and got through this last cut just fine.

I intend to apply all of those lessons to my final contest prep religiously.

One thing I've done different this year is add in magnesium supplements (and up my Ca). I'm hoping the Ca and Mg will help keep me a little more durable (Ca 1500, Mg 750). For sure I sleep better with the Mag and my muscles no longer tremble under certain loads like they would before.

I'm really impressed by those pull/press-down/shrug supersets!

They are brutal. I stay out of breath for a long time after.

[cmoore]

Saturday's Macros

Calories 2359 (goal <2370)

Total Fat (g) 107
Saturated 21
Polyunsaturated 6
Monounsaturated 12
Trans 0

Cholesterol (mg) 432
Sodium (mg) 3669
Potassium (mg) 3701

Total Carbs (g) 126
Fiber: 24
Sugars 52

Protein (g) 215

Sunday's Lifts: Leg day

Reverse Lunges
BWx25 each side
135x12 Left
135x12 Right
135x12 Left
135x12 Right
225x8 Left
225x8 Right
275*x10 Left (tough but perfect form, range, pace)
275x10 Right (this one was murderous, on the 5th rep my muscles relaxed at the bottom and I got stuck on the rack. Had to quick rerack it and get back under. Did the remaining reps angrily and with rest pauses at 10 and 11)
225x15 Left (grunting required )
225x15 Right (relaxed on the 14th at the bottom again but managed to tension it back up without help, grrrr and more grunting required )
*decided not to hit 315 for a while and focus on trying to do 275 >10. If / When I hit 275 for 12 and still feel strong I may go back to hitting 315 but until then I'll stay at 275. The last few times I've done 315 it's felt awkward and even 5 reps was tough.

ATG Squats:
135x8
135x8
185x8
185x8
225x10
225x10
185x12
135x25

No DLs today. I want to give my forearms/elbows some recovery time after the way they've felt the last few days.

Standing Calf Machine (CM), quad extension machine (QE) slow pump set, hamstring curl machine (HC) slow pump set super sets
CM Half stack x 15, QE 90x15, HC 70x15
CM Full stack x 15, QE 90x12, HC 70x12
CM Full stack x 12, QE 90x12, HC 70x12

More standing calf machine
Full stack x 12, with BWx20 slow burn
Half stack x 15, with BWx15 slow burn

On paper, today doesn't look like much but it was a good day. Hardly close to a PR in anything but each rep of every set I poured my heart into, squeezed at the top, and made my muscles scream.

Going to take tomorrow off and be back at it Tuesday.

[fittofattofit]

On paper, today doesn't look like much but it was a good day.

Don't believe it! It still looks like a huge amount of heavy volume, even without deads thrown in. Heavy lunging and squatting ATG is almost never done in my gym. Plenty of volume and intensity

[hazto]

Lot of strong volume going on from what I can see, I could have missed it but how much time do you spend in the gym during your weight session.

[cmoore]

Don't believe it! It still looks like a huge amount of heavy volume, even without deads thrown in. Heavy lunging and squatting ATG is almost never done in my gym. Plenty of volume and intensity

Thanks. Demons in my head are relentless.

Lot of strong volume going on from what I can see, I could have missed it but how much time do you spend in the gym during your weight session.

As much as I need. Can vary from 60-120 minutes depending on the day.

[cmoore]

Mondays don't usually bother me, but today is going to be a tough one. It's a Monday and an OFF day at the gym. Further amplifying the demons is the whopping 200 extra calories I ate yesterday celebrating my 8 y/o's birthday. I'm just going to have to drink a lot more water today, that way at least my kidneys can get a workout.

Sunday's Macros:


Calories 2582 (goal <2370)

Total Fat (g) 96
Saturated 24
Polyunsaturated 9
Monounsaturated 21
Trans 0

Cholesterol (mg) 599
Sodium (mg) 2077
Potassium (mg) 4355

Total Carbs (g) 193
Fiber: 23
Sugars 76

Protein (g) 208

Demons aside, with just 3 weeks left until my 40th, I think the cut is going well over all. I'm going to lower my daily intake another 70cals (to 2300) with the same macro orientation (P180+, Fat90+, Carbs<150) for the next two weeks then pre comp the last 6 days. I'm adding in CLA for the final push hoping it helps a little (anecdotal stuff floating around that it helps muscle sparing and fat utilization) and well I was at Rite Aid with my family and I saw it was on sale. Impulse buy? Yes. Guilty.

Monday's Lifts: Off Day

[cmoore]

Stupid Demons. I think the phrase "fat and happy" is very real. The leaner I get the harsher my inner voice becomes. That's just fine though because today is Tuesday, rest day is over, gym day is on, and I'm heading over now to give my demons some super sets to think about. Damn diet head.

[mickdoo]

Stupid Demons. I think the phrase "fat and happy" is very real. The leaner I get the harsher my inner voice becomes. That's just fine though because today is Tuesday, rest day is over, gym day is on, and I'm heading over now to give my demons some super sets to think about. Damn diet head.

Ever hear the saying, " The Body has a mind of its own". It doesnt care about our plight to rid itself of body fat. Ha ha good log though I enjoy reading it with your precise levels of Nutrient documentation.

[cmoore]

Monday's Macros

Calories 2242 (goal <2300)

Total Fat (g) 98
Saturated 42
Polyunsaturated 10
Monounsaturated 25
Trans 0

Cholesterol (mg) 1214
Sodium (mg) 2277
Potassium (mg) 4450

Total Carbs (g) 103
Fiber: 11
Sugars 30

Protein (g) 226

Tuesday's Lifts: Posterior group

Muscle up / Pull up / reverse grip single triceps press down / bb shrug supersets

MU 8, PU 12, 10lbx25 ea side, 135x25
MU 8, PU 12, 15lbx25 ea side, 225x20
MU 8, PU 12, 25lbx20 ea side, 315x15
MU 8, PU 12, 30lbx15 ea side, 315x12

One Arm pull up w/ 25lb off hand sling assist x5 each side

reverse grip single triceps press down 30x15

Shrug 225x10, barx100

Pull Up / Skin the Cat (alternating) x12ea

Wide grip Pull ups chin to hand alternating sides x 12
Wide grip Pull ups chin to hand alternating sides x 10

Ez Curl Skull crushers / Ez curl Shrugs
75x15 , 75x50
95x12, 95x50
115x8, 115x50
115x8, 115x35
115x8, 115x25
75x20, 75x25

Hammer strength looking Rowing machine
Straight arm scapula shrugs x20, full ROM rowsx12 (I forget the weight sorry)

Pull ups x20

[cmoore]

Ever hear the saying, " The Body has a mind of its own". It doesnt care about our plight to rid itself of body fat. Ha ha good log though I enjoy reading it with your precise levels of Nutrient documentation.

Good thing the body is not a democracy then eh? Thanks for the feedback!

[cmoore]

Tuesday's Macros

Calories 2294 (goal <2300)

Total Fat (g) 108
Saturated 49
Polyunsaturated 9
Monounsaturated 15
Trans 0

Cholesterol (mg) 724
Sodium (mg) 2592
Potassium (mg) 3159

Total Carbs (g) 101
Fiber: 15
Sugars 21

Protein (g) 232

Wednesday Lifts: Anterior

BB Bench:
Bar x 25
145x12
195x12
235x11
235x9
235x9
235x8
195x11
145x15

BB incline bench
135x12
185x8
135x12
135x12
135x12

Push Ups
3 sets x 25

Ez standing curl
Bar x 25
75x15
95x12
115x10
115x8
115x6
115x9
75x20

Side Laterals
7.5lb x20
20 x 15
25x15
30x10 +10 partials roms at end
30x10 +15 partials roms at end
20x15 +50 small arm circles (no weight)

Abs: romans, reverse situps, vacuum twists

Notes: I need more trapezius and a tan. Here's two pics, relaxed at the bottom and cheating a bit at the top.

[fittofattofit]

The definition in this pic is awesome - your back is looking like an anatomy chart!
You look to have good thick traps to me, it's just that you've got broad shoulders so they don't seem to 'rise' as much as in some people

Strong lifting and these sound like f@rrking hard work!

Wide grip Pull ups chin to hand alternating sides x 12
Wide grip Pull ups chin to hand alternating sides x 10

[hazto]

Back shots look great, good job.

[cmoore]

The definition in this pic is awesome - your back is looking like an anatomy chart!
You look to have good thick traps to me, it's just that you've got broad shoulders so they don't seem to 'rise' as much as in some people

Strong lifting and these sound like f@rrking hard work!

Back shots look great, good job.

Thanks! I appreciate the feedback. Diet head makes me especially critical I suppose.


Wednesday’s Macros

Calories 2293 (goal <2300)

Total Fat 89 (g)
Saturated 29
Polyunsaturated 7
Monounsaturated 11
Trans 0

Cholesterol (mg) 742
Sodium (mg) 2001
Potassium (mg) 3657

Total Carbs (g) 95
Fiber: 19
Sugars 43

Protein (g) 276


Thursday's Lifts Leg day

Rev Lunges:
BW x25 ea side
135 x 8 L
135 x 8 R
225 x 8 L
225 x 8 R
275 x 10 L (probably could have gotten 12)
275 x 10 R (probably could have gotten 12)
225 x 20* L (decided I owed myself for not getting 12 on 275)
225 x 20* R
*These took a lot out of me

ATG Squats
135 x 8
135 x 8
185 x 8
185 x 8
225 x 8
185 x 8
135 x 8
135 x 8
My hips were really tight and I struggled to get the depth so I stayed lighter

Standing Calf Machine
Full Stack x 15
Full Stack x 15
Full Stack x 15
Full Stack x 12 (+ BW pumps x 20 )
Half Stack x 15 (+ BW pumps x 15)

Quad extension machine
Can't remember the weights sorry. 5 sets x 12 reps of slow squeezes

Hamstring curl machine
Can't remember the weights
5 sets x 10 reps

I'll go back to Romanians starting next leg day, just wanted to give my elbows one more easy day.

less than 3 weeks to 40...

Last night I dreamed about eating a big bag of chips and dip, it was a good dream. Body's started a new "quit your cut" ad campaign it seems.

[2nd_chance]

Those are some HEAVY lunges!

[fittofattofit]

Those are some HEAVY lunges!

^^^^^^ this!
I'm in pain thinking about those!

[FlaIronMind]

Excellent work of late my brother; strong all around. The pics show incredible definition as well. Good job Doc.

[cmoore]

Those are some HEAVY lunges!

^^^^^^ this!
I'm in pain thinking about those!

They're tough and they make me say bad words but I love them.

Excellent work of late my brother; strong all around. The pics show incredible definition as well. Good job Doc.

Thanks. Nowhere near your level but I'm showing up everyday and leaving pretty much everything in gym by the time I'm done.



Thursday’s Macros

Calories 2300 (goal <2300)

Total Fat (g) 123
Saturated 46
Polyunsaturated 8
Monounsaturated 14
Trans 2

Cholesterol (mg) 1895
Sodium (mg) 2578
Potassium (mg) 3504

Total Carbs (g) 61
Fiber: 15
Sugars 21

Protein (g) 231

Friday’s Lifts: Posterior

-edit: weighed in today at 175. Might be pretty close to my final weight.

Warmup:
Triceps bar cable press down WU 30x25
Pull ups 5
Triceps bar cable press down WU 60x25
Pull ups 5

Muscle Up, Pull Up, Cable press down, Shrug Super sets
MU 8, PU 12, Cable 85x 15, BB Shrug 135x20, BB bent row 135x8
MU 8, PU 12, Cable 100x 12, BB Shrug 225x20

Rest

One arm pull up with 25 lb sling in off hand x6 each side
Triceps bar cable press down 10x100
BB Shrug 315x15 (slow)

Rest

One arm pull up with 25 lb sling in off hand --x8 Right and x7 Left
Skull Crushers 75 x 15
BB Shrug 315x15 (slow)

Rest

Wide grip pull up chin to hand
Right side x10
Left side x 9
Skull crushers 95x12
BB Shrug 225x25

Rest

Wide grip pull up chin to hand*
Right side x8
Left side x 7
Skull crushers 115x10
BB Shrug 225x25

Rest

Pull Ups
BW x15
Skull crushers 115x8
BB shrug 225x20

Pull up x15
Skull crushers 75x15
BB Shrug 135x50

Abs: roman chair, bench crunch, rev situps, vacuum twists

notes: Strength today felt pretty good but faded quickly past the first few reps on pretty much everything. Maybe I should have gone for 1rm today as I felt really strong despite despite being quick to fatique rep wise. I’ve seen a ton of the top level guys having joint issues lately though so I think conservative is the best course for me with <3 weeks to my Bday.

[mickdoo]

good move in pulling back some, you do not need a joint issue

[cmoore]

good move in pulling back some, you do not need a joint issue

thanks for the reinforcement. Trying my best to keep my ego out of the gym.

[FlaIronMind]

Strong work and your sentiments are precisely as they should be - check the ego and leave everything you have somewhere on the dungeon floor. Well done.

Have a great weekend Doc.

[fittofattofit]

That pic looks great - so many cuts! Cutting on 60g carbs must be hard though.

And awesome session:

One arm pull up with 25 lb sling in off hand --x8 Right and x7 Left
Skull Crushers 75 x 15
BB Shrug 315x15 (slow)

This blows my mind --- you've got phenomenal arms and grip strength

[cmoore]

Friday’s Macros

Calories 4847 (goal refeed)

Total Fat (g) 260
Saturated 74
Polyunsaturated 4
Monounsaturated 4
Trans 2

Cholesterol (mg) 1120
Sodium (mg) 10860
Potassium (mg) 2402

Total Carbs (g) 216
Fiber: 27
Sugars 16

Protein (g) 384

Sodium got a little out of hand (Applebees boneless wings sure taste good though).

Saturday's Lifts: Anterior

Bench Barx25
EZ standing curl barx25
Bench 135x12
EZ standing curl 75x15
Bench 185x12
EZ standing curl 95x12
Bench 225x10
EZ standing curl 115x8
Bench 225x9
EZ standing curl 115x8
Bench 225x9
EZ standing curl 115x8
Bench 225x8
EZ standing curl 115x8

Incline BB Bench 225x6
EZ standing curl 115x8
Incline BB Bench 185x10
EZ standing curl 115x8
Incline BB Bench 185x10
EZ standing curl 115x8
Incline BB Bench 185x10
EZ standing curl 75x29
Incline BB Bench 135x12

Lateral DB raises 5dbx25
Lateral DB raises 20dbx15
Lateral DB raises 30dbx6
Lateral DB raises 30dbx6 w/ a super set of 8 half reps
Lateral DB raises 30dbx6 w/ a super set of 8 half reps
Lateral DB raises 20dbx15

Abs: roman chairs, rev sit-ups, bench crunches

Notes: So last night we hit Applebees for dinner (figured I needed a real refeed before my last push on this cut). I was 175lbs yesterday morning, this morning I weighed 179. Muscles felt really full today and yet I was not bloated. I must've been pretty flat water wise to soak up 4 pounds and not bloat. I felt pretty good in the gym, still stayed lighter weight but worked hard. Left the gym soaked through my sweats.

just 2 more weeks to go...