cmoore

[EB68]

Wow! I am never left without amazement in this journal. Those 130# DB presses were incredible and I don't know any words to describe the 405# Lunges. Not to mention all of the work before and after them. Nice job!

[cmoore]

Friday’s Macros:
Calories 2488 (goal <2500)

Total Fat (g) 115
Saturated 27
Polyunsaturated 7
Monounsaturated 21
Trans 0

Cholesterol (mg) 415
Sodium (mg) 6469 (too much)
Potassium (mg) 3342 (not enough)

Total Carbs (g) 116
Fiber: 28
Sugars 40

Protein (g) 255


Saturday’s Lifts: Posterior

Triceps tendon warm up
EZ bar Close grips barx25, skulls barx25
CG 45x25, SC 45x25

Pull Ups x20
CG 75x8, SC 75x8, CG 75x8
BB Shrug 135x20

Muscle Up x8
CG 95x5, SC 95x5, CG 95x5
BB Shrug 225x20

Weighted Pull Up BW+115 x6
CG 115x5, SC 115x5(planked), CG 115x5
BB Shrug 315x10

Weighted Pull Up BW+115 x8
CG 115x5, SC 115x5(planked), CG 115x5
BB Shrug 405x10

Weighted Pull Up BW+115 x8
CG 115x5, SC 115x5(planked), CG 115x5
BB Shrug 405x10

Weighted Pull Up BW+115 x8
CG 115x5, SC 115x5(planked), CG 115x5
BB Shrug 405x10

Weighted Pull Up BW+115 x8
CG 115x5, SC 115x5(planked), CG 115x5
BB Shrug 405x10

Muscle Up x10
CG 75x8, SC 75x12, CG 75x12
BB Shrug 405x10

One arm Pull up with pike & off hand cable (pin in the 50) x5 R
One arm Pull up with pike & off hand cable (pin in the 50) x5 L
CG 75x8, SC 75x12, CG 75x12
BB Shrug 405x10

One arm Pull up with pike & off hand cable (pin in the 50) x5 R
One arm Pull up with pike & off hand cable (pin in the 50) x5 L
Triceps bar cable press down 130x10 +dropset 70x20

Ab: Roman chairs

Notes:
-today felt good
-I should take tomorrow off, but if I feel really good in the am I'll go in anyways.

[fittofattofit]

Notes:
-today felt good
-I should take tomorrow off, but if I feel really good in the am I'll go in anyways.

^^^^^^^ that's what I tell myself , but if you're feeling good and there's no lingering overuse injuries, then why not get in and do something?!

Great session and the elbow is obviously giving you no trouble at all now!
Do you notice any difference in the way you feel/stamina/strength/waterload since you've bumped the cals?

[Lou1se]

Awesome and hugely strong work with the DB Presses, especially the reverse lunges cmoore! I was trying to look for any info on what the record is for that exercise but was diverted to Rudolf Plukfelder - clean final. Harold Gibbons wrongly labelled it as a Reverse Lunge on his site. It is still very impressive!

[cmoore]

Wow! I am never left without amazement in this journal. Those 130# DB presses were incredible and I don't know any words to describe the 405# Lunges. Not to mention all of the work before and after them. Nice job!

Thanks big guy.

^^^^^^^ that's what I tell myself , but if you're feeling good and there's no lingering overuse injuries, then why not get in and do something?!

Great session and the elbow is obviously giving you no trouble at all now!
Do you notice any difference in the way you feel/stamina/strength/waterload since you've bumped the cals?

Elbows feel great. It would seem the low weight high rep sc's did their job.

No concrete or notable differences and the scale hasn't moved. If anything I'm hungrier than usual though and my head says Im eating too much (lol).I used the extra cals as an excuse to try and break out a couple workouts, the ~100 cals is not nearly as noticeable as a refeed for energy/recovery but doesn't show nearly as quickly negatively speaking.

Awesome and hugely strong work with the DB Presses, especially the reverse lunges cmoore! I was trying to look for any info on what the record is for that exercise but was diverted to Harold Gibbons RL. It's just so impressive!

Thanks Lou1se! Very cool pic, his rom was amazing.

[cmoore]

Woke up at 4am. Whole upper body was stiff/sore and my nose was running like a freight train. Resigned to take the day off.47 minutes and 2 cups of coffee later, I feel awesome and am chomping at the bit to lift.

On one side, it's been 2 weeks since my last day off and a recovery day might help that elusive bench plateau.
On the other that means Id have to wait until Tuesday for legs

I'm not right in the head.


5:21am Edit: Fawk it, I'm going in. If I'm gonna eat like a pig I better train like a beast.

[Lou1se]

My motto - Eat like a beast. Train like a pig. Ate a lot of candied snakes on the car trip back to daughter's campus accommodation, got so high on sugar, didn't stop just slowed down, booted her out as we drove past and came home again!

Edited previous post - That pic was of Rudolf Plukfelder - clean final. Sorry.

<edit> Yeah I know you're not right in the head! LOL

[cmoore]

my motto...
<edit> Yeah I know you're not right in the head! LOL

This is my body. There are many like it, but this one is mine.
My body is my best friend. It is my life. I must master it as I must master my life.
My body, without me, is useless. Without my body, I am useless. I must train it true. I must train smarter than all others. I must push my limits, trading pain for progress. I will...

My body and myself know what counts in this. Weight is not the only answer, nor the volume, or the supplements we take. We know that it is the time that counts. Showing up is it...

My body is human, even as I, because it is my life. Thus, I will learn it as a brother. I will learn its weaknesses, its strength, its parts, its everything.

I will keep my body fit and ready, for all challenges that come at us. We will be ready. We will...

[hardNheavy2011]

I was looking back through your journal today and damn, you're exceptionally strong! I mean, if you weighed 230lbs you'd still be considered exceptionally strong! What blows my mind is that you're able to lift what you lift at such low bodyfat levels. It's crazy!

[cmoore]

I was looking back through your journal today and damn, you're exceptionally strong! I mean, if you weighed 230lbs you'd still be considered exceptionally strong! What blows my mind is that you're able to lift what you lift at such low bodyfat levels. It's crazy!

Thanks. That's a huge compliment coming from you superman.

[hardNheavy2011]

Thanks. That's a huge compliment coming from you superman.

Dude, you're stronger than I am!! I'm training legs today and after box squats, I'm going to do some reverse lunges and see what it's all about. Any advice before I get crazy?

[baker]

This is my body. There are many like it, but this one is mine.
My body is my best friend. It is my life. I must master it as I must master my life.
My body, without me, is useless. Without my body, I am useless. I must train it true. I must train smarter than all others. I must push my limits, trading pain for progress. I will...

My body and myself know what counts in this. Weight is not the only answer, nor the volume, or the supplements we take. We know that it is the time that counts. Showing up is it...

My body is human, even as I, because it is my life. Thus, I will learn it as a brother. I will learn its weaknesses, its strength, its parts, its everything.

I will keep my body fit and ready, for all challenges that come at us. We will be ready. We will...

Cut, pasted into my notebook.

Mirin work ethic bro

[cmoore]

Any advice before I get crazy?

Keep your pelvis square with the bar. Over rotating can pull on the patella in painful ways.

Front foot should have balanced pressure underfoot (no ball of foot loading)

Keep front tibia as vertical as possible

Do not let the hind foot turn or twist

GL. Let me know what you think.

Cut, pasted into my notebook. Mirin work ethic bro

Effort is all I have. Beyond that I'm just bone and gristle.
___________________________



Saturday’s Macros:
Calories 2480 (goal <2500)

Total Fat (g) 98
Saturated 32
Polyunsaturated 9
Monounsaturated 25
Trans 2

Cholesterol (mg) 920
Sodium (mg) 4010
Potassium (mg) 3011

Total Carbs (g) 154
Fiber: 32
Sugars 72

Protein (g) 247


Sunday’s Lifts: Anterior

Bringin back the GLOVE.

Bench Press Bar x25
Oly Bar standing reverse curl Barx25

Bench Press 135x12
Standing EZ curl 75x15

Bench Press 185x12
Standing EZ curl 75x15

Bench Press 225x8
Standing EZ curl 95x12

Bench Press 275x5
Standing EZ curl 115x10

Bench Press 275x5
Standing EZ curl 115x12
Glove

Bench Press 275x5
Standing EZ curl 115x12
Glove

Bench Press 275x5
Standing EZ curl 115x12
Glove

Bench Press 275x5
Standing EZ curl 115x12
Glove

Bench Press 275x5
Standing EZ curl 115x12
Glove

Bench Press 275x5
Standing EZ curl 115x10
Glove

Bench Press 275x5
Standing EZ curl 115x12
Glove

Incline Bench Press 225x5

Incline Bench Press 225x5

Lateral DB Raises:
5s x25
40s x10

Abs: Hammer MTS machine

[fittofattofit]

Keep your pelvis square with the bar. Over rotating can pull on the patella in painful ways.

Front foot should have balanced pressure underfoot (no ball of foot loading)

Keep front tibia as vertical as possible

Do not let the hind foot turn or twist

GL. Let me know what you think.

When I see your description it's exactly what my PT has been trying to get me to do with leg and hip work for the last 9 months, using lots of single leg work and lunges and trying to correct my tendency to rotate at the pelvis and knees under load. It requires a lot of core strength to keep stable but single leg exercises or eccentric weighted exercises really do help strengthen your core/posterior chain for other lifts. I'll do lunges/BSSs/single-leg DLs with a fraction of the weight that you are using and it's really challenging but has really helped my core strength, so to see that pic of you doing a 405 lunge with your body position so perfectly oriented is a testament to your core strength. Just like H&H, I think that you have incredible strength for someone in the 180s, and incredible stamina for someone who sits around 6% body fat, not to mention work ethic etc, etc

Anyway --- you make me feel guilty, which is one of the good things about the journals: they spur you on to push harder!

And I couldn't let go saying 'great session' for benching 275 x 5 x 8

[EB68]

That is a strong session cmoore, didn't realise the volume to its full extent until Andrew pointed out the 275x5x8.

[ironwill2008]

Good work on everything in here, C, but last Friday's 4-plate Lunges are just nuts.


Heck of an effort.

[cmoore]

Anyway --- you make me feel guilty, which is one of the good things about the journals: they spur you on to push harder!

And I couldn't let go saying 'great session' for benching 275 x 5 x 8

Man your sessions are hard core, they keep me thinking too.

That is a strong session cmoore, didn't realise the volume to its full extent until Andrew pointed out the 275x5x8.

Somedays are better than others. Yesterday I just never seemed to fade so I kept at it.

Good work on everything in here, C, but last Friday's 4-plate Lunges are just nuts.


Heck of an effort.

Thanks Will! Just trying to keep up with you.

___________________________________




Macros:
Calories (goal <2500)

Total Fat (g)
Saturated
Polyunsaturated
Monounsaturated
Trans

Cholesterol (mg)
Sodium (mg)
Potassium (mg)

Total Carbs (g)
Fiber:
Sugars

Protein (g)


Monday’s Lifts: Legs

Today was about the lunge. Squats were done for mental only

Forward Lunge 135x8 L
Forward Lunge 135x8 R
Squat 135x8

Forward Lunge 135x8 L
Forward Lunge 135x8 R
Squat 135x8

Forward Lunge 225x5 L
Forward Lunge 225x5 R
Squat 225x5

Forward Lunge 275x3 L
Forward Lunge 275x3 R
Squat 275x5
Glove

Forward Lunge 315x1 L
Forward Lunge 315x1 R
Squat 315x1
Glove

Forward Lunge 335x Fell Down Right (vid)



Forward Lunge 335x1 L (vid)
Forward Lunge 335x1 R (2nd efforts ftw)




Squat 275x5

Out of time

Lunch:

Stride out (.5)

Continuous sprint:
LF quad 190x12, LF Seated Ham 190x8, LF calf ext 190x15
LF quad 190x12, LF Seated Ham 190x8, LF calf ext 190x15
LF quad 190x12, LF Seated Ham 190x8, LF calf ext 190x15
LF quad 190x12, LF Seated Ham 190x8, LF calf ext 190x15

Standing Calf Curl:
60x10L
60x10R
80x8L
80x8R
100x8L
100x8R
120x6L
120x6R

LF calf extension 190x25, Roman Hamstring shrug x15
LF calf extension 190x25, Roman Hamstring shrug x15
LF calf extension 190x25, Roman Hamstring shrug x15
LF calf extension 190x25, Roman Hamstring shrug x15
LF calf extension 190x25, Roman Hamstring shrug x15

Stride out (.5)

Notes:
Was good day. Loving the split too.

[ironwill2008]

Thanks Will! Just trying to keep up with you.

And I'm trying to keep up with you!

Squat 275x5

No easy feat considering what came before. Your lower must have been fried.



Good job on all, as usual.

[Euqinom]

Okay after that fall? What happened?

[EB68]

Hate that you failed that first attempt, but glad you posted it. Lets ue others know you really are human

[fittofattofit]

When I see you do that lunge with the 335 I know that I should throw some lunges into my regular routine --- you have a strong core and a strong set of legs! I always make the excuse that my knees are sore but I got around it on the squatting so I should be able to get around it on lunges if I'm careful with my form. I'll start with the bar and see how I go. TBH, I'll be delighted if I can get a few reps with good form @ 135. I like splitting the workout into a morning and afternoon session when I get a chance and doing the heavy compounds first and then the more isolation exs in a superset later looks good
Huge volume for the day!

[cmoore]

And I'm trying to keep up with you!
No easy feat considering what came before. Your lower must have been fried.
Good job on all, as usual.

My fwd lunges are still lagging a bit behind my reverse lunges. They'll catch up soon enough I hope.
It's funny how similar and yet different they are. I think most of the gap between the two is mental.

Okay after that fall? What happened?

Yes I'm ok thanks for asking. My front leg misfired ( quad before hip ) and the resultant error shifted my weight solely onto my back leg. Dumb. Power rack saved my knee.

Hate that you failed that first attempt, but glad you posted it. Lets ue others know you really are human

I haven't been immortal for 15 years or so, but then who wants to live forever.

When I see you do that lunge with the 335 I know that I should throw some lunges into my regular routine --- you have a strong core and a strong set of legs! I always make the excuse that my knees are sore but I got around it on the squatting so I should be able to get around it on lunges if I'm careful with my form. I'll start with the bar and see how I go. TBH, I'll be delighted if I can get a few reps with good form @ 135. I like splitting the workout into a morning and afternoon session when I get a chance and doing the heavy compounds first and then the more isolation exs in a superset later looks good
Huge volume for the day!

When I'm focused and my technique is good, there is no issue with my knees. Break form though and bad things can happen as fast as any other power movement.

[cmoore]

Monday’s Macros:
Calories 2488 (goal <2500)

Total Fat (g) 88
Saturated 32
Polyunsaturated 9
Monounsaturated 25
Trans 0

Cholesterol (mg) 555
Sodium (mg) 3699
Potassium (mg) 3713

Total Carbs (g) 151
Fiber: 15
Sugars 44

Protein (g)261


Tuesday’s Lifts: Posterior

Shoulders were feeling kinda tired so I decided to go lighter and just do some bodyweight pulls. Triceps continue to feel good.

Pull Up x25
Close grip EZ barx25, Skull Crusher barx25
CG 45x25, SC 45x25

Muscle Up x8
CG 75x8, SC 75x12, CG 75x12

Muscle Up x8
CG 115x5, SC 115x5, CG 115x5

Muscle Up x8
CG 115x5, SC 115x3? (WTF, IDK), CG 115x5

Muscle Up x8
CG 115x8, SC 115x12, CG 115x12 (much better)

One arm Pike Pull up with of hand on the cable w/ a 50 pin x5 R
One arm Pike Pull up with of hand on the cable w/ a 50 pin x5 L
CG 115x8, SC 115x12, CG 115x12

One arm Pike Pull Up with off hand pole spotting (see pic) x3 R
One arm Pike Pull Up with off hand pole spotting x3 L


Ladders x2 (smashed my knee into the rack on the 2nd rep down and needed a minute)
Triceps Cable Bar press down 70x20

Ladders x4* (vid)
* I like these, I was pretty tired going into this exercise, more tired than I would have expected for the short and thin routine today. Never the less, it felt pretty good and I think I’ll incorporate these into my muscle ups next time.
Triceps Cable Bar press down 70x20




Notes:
-will do abs over lunch

[hardNheavy2011]

I know you've heard this plenty of times......and from me too....but dude, you do some unreal stuff in your workouts. Those ladders? WTF? By the way, I thought I wasn't getting much in the way of DOMS from those reverse lunges I did three days ago...wrong!! It just hit me today! What in the holy hell? LOL I'm going to need an evening session of sled pulling to get some of these posterior muscles working again. haha

[Lou1se]

Hey Tarzan the ladder was cool and looked fun!

Great pic of the one arm pike pullup.

I doubt anyone gets to see that in their gym.

A bit of super glue and you'll be ready to go lol

[hazto]

Still following daily, some crazy work going on. Is your weight 184 at 2500 calc per day holding steady?

[cmoore]

I know you've heard this plenty of times......and from me too....but dude, you do some unreal stuff in your workouts. Those ladders? WTF? By the way, I thought I wasn't getting much in the way of DOMS from those reverse lunges I did three days ago...wrong!! It just hit me today! What in the holy hell? LOL I'm going to need an evening session of sled pulling to get some of these posterior muscles working again. haha

Whatever it takes to have fun right? Doing wierd stuff keeps my interest which keeps me coming to the gym and pushing myself.

Those lunges are addicting.

Hey Tarzan the ladder was cool and looked fun!

Great pic of the one arm pike pullup.

I doubt anyone gets to see that in their gym.

A bit of super glue and you'll be ready to go lol

thanks Lou

Still following daily, some crazy work going on. Is your weight 184 at 2500 calc per day holding steady?

I've actually lost another pound since upping from 2400 to 2500 (lost the first one when I upped my daily salt). Seems the extra calories have irritated my metabolism. The first few days I thought I was storing the extra (skin felt thicker/bloated). Last few I'd swear I was cutting again by how thin the skin looks again. This keeps up, in 2 weeks I'll bump another 100 /day.

[EB68]

Incredible work as usual cmoore. When I saw ladder pull=ups this is what I was expecting. I am sure you could do these just as well though.

[FlaIronMind]

Good work on everything in here, C, but last Friday's 4-plate Lunges are just nuts.


Heck of an effort.

^^^ this.

Outstanding work as always Doc.

[cmoore]

Incredible work as usual cmoore. When I saw ladder pull=ups this is what I was expecting. I am sure you could do these just as well though.

They won't let me do that at my gym. I can do them though depending on how far apart the steps are.

^^^ this.

Outstanding work as always Doc.

Just trying to follow your work ethic.


________________________________
Tuesday’s Macros:
Calories 2432 (goal <2500)

Total Fat (g) 125
Saturated 48
Polyunsaturated 10
Monounsaturated 39
Trans 0

Cholesterol (mg) 675
Sodium (mg) 5192
Potassium (mg) 5489

Total Carbs (g) 134
Fiber: 18
Sugars 54

Protein (g) 299


Wednesday’s Lift: Anterior

Day 17 in a row.
Should have and was planning to take today off, but I hate days off.

Bench Press Bar x25
EZ standing curl Bar x25

Bench Press 135x8
EZ standing curl 75x15

Bench Press 185x8
EZ standing curl 75x15

Bench Press 225x1
EZ standing curl 75x15

Bench Press 275x1
EZ standing curl 115x12

Bench Press 320x1
EZ standing curl 115x12

Bench Press 325x1 *vid
EZ standing curl 115x12



Incline DB press 120s x8
EZ standing curl 115x12

DB Lateral Raises:
5s x25
40s x10
40s x10
40s x10

Abs: bench crunch and Kendall rev situps.

Notes:
-Mental barrier smashed. 325 went up without much difficulty. This is not a PR but it is the most since my shoulder dislocation and continuing comeback. Feelsgood.jpg