cmoore

[cmoore]

Impressive lunges, C! 275 with both legs is tough enough!

thanks. I really like them. They feel great on and don't bother my knees.

What type of practice do you have?
(I'm an anaesthesiologist)

I'm in the Applied Arts & Crafts department--I'm a Prosthetist and Orthotist.

See what happens when you post up a sick avi? .

IDK, seems like my new avi just causes trouble. I can just imagine how a full body pic would've gone over.

[cmoore]

Wednesday’s Macros

Weight: 177

Calories 2302 (goal <2300)

Total Fat (g) 115
Saturated 47
Polyunsaturated 3
Monounsaturated 116
Trans 4

Cholesterol (mg) 580
Sodium (mg) 3554
Potassium (mg) 2357

Total Carbs (g) 103
Fiber: 14
Sugars 27

Protein (g) 215

Thursday’s Lifts: Posterior

Triceps V bar cable press 30x25

MuscleUp x 10, PullUp x9 (*vid, not sure what happened but was really tired very early on)


Triceps V bar cable press 60x15

MU x 10, PU x10 (better)

Triceps V Bar cable press 85x12

Clapping Pull Ups * vid (I hadn’t done these since the injuries to my forearms/elbows. My acceleration has gotten poor and my forearms/elbows started stinging around 6 so I cut it short).


Skull Crusher 75x15

With my forearm feeling funny I stayed away from the weighted pulls today and just kept things easy
Cherry Picker Pull ups *vid 1 set each side


Skull Crushers 95x12

Orangutans: 10 reps

Skull Crushers 115x 10

Orangutans: 10 reps

Skull Crushers 115x8

Pull Ups x 20

Skull Crushers 75x15

Pull Ups x 20

Light BB Shrugs
135x25 / Bent BB row x12
235x25
235x25
235x25
135x25 / Bent BB rowsx8

Abs: bench crunch

Notes:
1.Debating about whether to drop another 30 cals off or stay at the same cals but cut carbs in half and exchange for more fats.
2.Left elbow fp’s feel tingly. Ice and myofascial work today for sure
3.Horrible day demon wise. Tired, cranky, and generally weak. Ugh

11 days to 40

[ArchAngel'73]

Tell me more about these demons you experience at a low bf%.
I'm a former lard azz who started competing...trying to nail down my conditioning for June 30th...have heard of such demons...have experienced them a little...and am concerned what the future at a lower bf% might feel like.
Like what happens, what do you tend to think/do, and how to effectively deal with it?
Feel free to PM me if its too out in the open in your journal.

Much respect brother.
If its worth anything...I've been beaten by guys onstage 40-60 lbs. lighter than myself. You'd do VERY well in competition.

[cmoore]

Tell me more about these demons you experience at a low bf%.
I'm a former lard azz who started competing...trying to nail down my conditioning for June 30th...have heard of such demons...have experienced them a little...and am concerned what the future at a lower bf% might feel like.
Like what happens, what do you tend to think/do, and how to effectively deal with it?
Feel free to PM me if its too out in the open in your journal.

It’s an interesting thing really and while I don’t truly believe my issues are demons in the religious sense it’s easier to label the associated thoughts/moods/patterns as demons just the same.

As I diet down there is certainly an increased dysmorphia, odd interoception, and frequent self doubt/defeatist type thought patterns. Generally, I’m rational and just shake my head, dismissing the ‘demon’ as it were but they can be convincing at times… On tougher days, I interrupt these thoughts with family, socialization, and whenever possible trips to the gym.

I’ve been through cuts like this before and while I often publicly blame body fat for the demons, I think a major part of it is more specifically related to the caloric deficit. I’ve been super lean a good portion of my life and during maintenance phases I don’t typically experience much, if any, of this stuff.

[ArchAngel'73]

Thank-you very much.

[getz1]

What type of practice do you have?
(I'm an anaesthesiologist)

ER doc checking in (my younger bro is an anesthesiologist as well). Have been following this thread with interest, very inspiring. Thanks to the OP for the helpful tips via PM.

[cmoore]

Thursday’s Macros

Calories 2300 (goal <2300)

Total Fat (g) 104
Saturated 24
Polyunsaturated 23
Monounsaturated 29
Trans 0

Cholesterol (mg) 618
Sodium (mg) 2025
Potassium (mg) 3050

Total Carbs (g) 120
Fiber: 11
Sugars 19

Protein (g) 243

Friday’s Lifts: Anterior

BB Bench Barx25
EZ Standing Curl Barx25
BB Bench 135x12
EZ Standing Curl 75x15
BB Bench 185x8
EZ Standing Curl 75x15
BB Bench 225x5
EZ Standing Curl 115x8
BB Bench 275x1
EZ Standing Curl 135x6
BB Bench 295x1
EZ Standing Curl 135x5
BB Bench 305x1
EZ Standing Curl 115x8

Incline BB Bench 225x6
EZ Standing Curl 75x15
Incline BB Bench 225x6
EZ Standing Curl 75x15
Incline BB Bench 185x10
Incline BB Bench 135x15

Side Laterals:
5lbx20
20x12
30x8
30x8
30x8
30x8

Abs: rev situp, bench crunch,

Notes: Time to start salting things up a bit more and really pushing the water for the next week (NA x5day, Water x7). Hoping to peak next weekend.

[acrawlingchaos]

Hey cmoore. I just wanted to jump in here for the support. You have lit a fire under my ass and it's much appreciated (I even was able to get my ass up for a single MU this morning).

Will add where I can, but subbed for the education.

[stayfit2008]

Damm,..great pull up vids! that will be my new focus,..Muscleups! Im inspired! were you pretty scrappy growing up?

[cmoore]

Hey cmoore. I just wanted to jump in here for the support. You have lit a fire under my ass and it's much appreciated (I even was able to get my ass up for a single MU this morning).

Will add where I can, but subbed for the education.

Thanks big guy! Congrats on the MU, not many can do them.

Damm,..great pull up vids! that will be my new focus,..Muscleups! Im inspired! were you pretty scrappy growing up?

MUs are fun and one of my favorites lately. If you haven't done them before, watch out for flexor pronator issues and don't hyperflex your elbows in the transition if you can avoid it.

Always a bit of a stunt man. Here's a shot of me at age 4

[induced_drag]

You got me inspired to try some clapping pullups, so I went in the gym and it did not go so well. I do my pullups on my cable cross machine. I dont think it is nearly stable enough and by the second one, it was shaking so much I was worried that I might not catch it on the way down!

Probably a good thing though.....I could feel the twinge in my bicep tendons afterwards. I am not back to 100% just yet.

I will have to try some muscle-ups at some point.....but I love all your pull-up variations. Very cool!

[mastersfreak63]

I like the break down of the macros. What are your fat sources???

[cmoore]

You got me inspired to try some clapping pullups, so I went in the gym and it did not go so well. I do my pullups on my cable cross machine. I dont think it is nearly stable enough and by the second one, it was shaking so much I was worried that I might not catch it on the way down!

Probably a good thing though.....I could feel the twinge in my bicep tendons afterwards. I am not back to 100% just yet.

I will have to try some muscle-ups at some point.....but I love all your pull-up variations. Very cool!

I hear ya on the injury issues. I probably should have given my elbows another week or so before trying the clapping. They did ok but are certainly not 100% yet, if I had pushed it much harder I think I could have reinjured them. You will love MUs, they're just plain fun to do.

I like the break down of the macros. What are your fat sources???

My fat intake is in flux but over the past few months milk fat (particularly half and half) and beef have provided my mainstay. Lately, I’ve been slowly phasing down my milk fats for olive oil (and occasionally grapeseed oil) as I get closer to my peak date (my 40th bday). What was once 1.5-2 cups of half and half per day in my whey and coffee is now down to ½ cup (just in my coffees). Now I’m using mostly olive oil (and some gso) in my whey shakes to bump my fats. Beef/bacon/peanut butter comes in after that as needed. On top of that, I’m also currently supp’ing 3g fish oil and 4g CLA per day.

I loosely follow the IIFYM ideology though so I’ve been a little bit relaxed about the fat source. I played with various sources a bit and didn't notice any major performance or aesthetic benefits to one fat type or another although saturated fats seemed more satiating (especially milk fat). Performance wise though, I have noticed that whatever the source, I need to keep my fats 90g+ and cholesterol 550+ or I’m noticeably weaker on my lifts the following day.

[hazto]

Following your journal I can see that you have a strong hold on your nutrition and workout. Just curious if you do any cardio for your cut?

[cmoore]

Following your journal I can see that you have a strong hold on your nutrition and workout. Just curious if you do any cardio for your cut?

I walk my dog about 1 mile in the morning and 1 mile at night. My dog's decent size (bigger than average Great Pyr) and depending on the number of deer/coyote/pheasant/bear/turkey/etc out and about on our walk depends on how hard the walk is (workout wise). (edit- we live at the edge of CDA national forest, he's a puller, and we see a lot of wild life some days).

Beyond that, I buried my cardio bunny in the backyard [for now]. I'm on my feet all day long at work though so I don't have much sitting time fwiw.

[fittofattofit]

The vids are fantastic - you've got great upper body strength, even at 175 and lean as f@rrk
Those clapping pull-ups are awesome!
You're inspiring me to do more bodyweight work - the big barrier is my recent shoulder reconstructions and the fear of doing damage!

I like the heavy benching and EZ bar curls supersets - what's the rest time between each set (if any)?
305 bench and 135 x 5 curl is cool!

[cmoore]

I like the heavy benching and EZ bar curls supersets - what's the rest time between each set (if any)?
305 bench and 135 x 5 curl is cool!

I usually stand up from the bench and curl straight away. After the curl, I'll wait 0-3 minutes depending on my breathing or difficulty of the upcoming set. Easier sections I may go straight back to bench from the curl. Other times I may get some water or jaw it up a bit before the next bench. My main focus is resting enough to get my goal reps on the next set.

[baker]

MUs are fun and one of my favorites lately. If you haven't done them before, watch out for flexor pronator issues and don't hyperflex your elbows in the transition if you can avoid it.

Good work this week, just catching up. How are the demons?

I also tried those muscle ups earlier this week when I took my kids to the park. Managed to get a couple before I got kicked off the monkey bars.

[cmoore]

Good work this week, just catching up. How are the demons?

I also tried those muscle ups earlier this week when I took my kids to the park. Managed to get a couple before I got kicked off the monkey bars.

Demons are good. Telling me I'm getting small but otherwise relatively quiet today.

Awesome work on the MU's.

Friday's Macros

Calories 2258 (goal 2300)

Total Fat (g) 115
Saturated 24
Polyunsaturated 8
Monounsaturated 24
Trans 5

Cholesterol (mg) 490
Sodium (mg) 4028 (goal >4000)
Potassium (mg) 2507

Total Carbs (g) 75
Fiber: 16
Sugars 36

Protein (g) 218


Saturday's Lifts: Legs


Reverse BB Lunge:
135 X12 Left
135x12 Right
225x12 Left
225x12 Right
275x12 Left
275x12Right

Forward Lunge**: I haven't done these in probably 10 years. I can't remember why I stopped doing them so I figured I'd try them today for kicks. I think if I did these a few more times, got the movement dialed in, and maybe did them first, I'd be able to do a lot more and relatively soon.
135x12 Left
135x12 Right
225x8 Left*vid
225x8 Right
275x4 Left* vid
275x5 Right





I was a little irritated with the last two forwards so I stacked up 315 and did some rev lunges to try and feel better about it all.
Reverse Lunge 315x5 Left
Reverse Lunge 315x5 Right

ATG Squats (not sure what it is but my hips are just tightening up like crazy. Another light day here to just get rom and loosen them up)
135x15
135x15
135x15

Quad extension machine:
5x12x200

Hamstring curls machine
4x8x155

Skipped the Romanian DLs today. I think I might hit them every other leg day just to ease up on my elbows a bit.

Standing calf machine
full stackx15 with BW flush
full stackx15 with BW flush
full stackx15 with BW flush
full stackx15 with BW flush

9 days to my 40th.

[fittofattofit]

The forward lunges looked great - no problem with form, even at the 275!
I can't see any reason why you shouldn't be doing those with the same weights as your reverse lunges, given a bit of practice

Big leg session!

[cmoore]

The forward lunges looked great - no problem with form, even at the 275!
I can't see any reason why you shouldn't be doing those with the same weights as your reverse lunges, given a bit of practice

Big leg session!

Thanks. I'm thinking about merging the two lunges into a full rom giant lunge. I don't know if I can describe it well but say the right foot is planted and doesn't move while the left foot goes from a full step back lunge to a full forward lunge and back to a full reverse lunge. Seems like it'd be a killer. Kind of excited to try it. Ill have to wait until Tuesday to try it though. In the meantime, I'd like to get Ironwill's thoughts on forward lunge technique too as he's the only one I know that does beastly fwd lunges.


Supp Update:

1.GABA: last night was the second night of 3G GABA before bed. Neither nights rest seemed any different that before. Ive been supplementing Magnesium since ~early Feb late Jan and it has enhanced sleep so much I'm not sure there was room for noticeable improvement

2. Melatonin: 2 days now Pre workout. Nothing noticeable which is good I think. I train @5 am m-f and 7am s&s so I was a little worried about how that'd go so close to sleeping times. So far so good I guess.

3. Assault: yesterday was my first try of MP's assault. 1/2 scoop 30mins prior. Seemed ok, added to my normal preworkout (2 cups of coffee and 1/2 cup of half and half 1 hour before). Assault didn't make any noticeable change to my workout energy but it did get an extra 24 oz of water in me Pre which is always a good idea. 1/2 scoop will have to be enough though as I don't have room for anymore macros (esp carbs) in my diet right now.

4.uniliver has not shown up yet but I'm eager to try them when they do based on Steve's observations.

5. Previous supps that continue:
Cytosport whey and MP combat protein as needed to hit daily pro reqs
Muscle milk lite Pre mix 8.25oz box drink (desk drawer snack)
1-2 teaspoons cinnamon
5mg creatine mono
3mg fishoil (occasionally 6 lately)
CLA 4mg
Costco Glucosamine MSM tabs (2)
Costco multi vitamin
Citracal (750mg twice a day)
Magnesium (250 am, 500 before bed)
Costco D3 4000iu

[mickdoo]

I take melatonin to help me sleep been doing so for years. why would you take this before a workout? Just curious.

[cmoore]

I take melatonin to help me sleep been doing so for years. why would you take this before a workout? Just curious.

There's been discussion about PW .5mg mela bumping serum hgh slightly. For as cheap as it is, figured I try it for a few weeks and see.
http://forum.bodybuilding.com/showth...ight=Melatonin

[Bo_Flecks]

I'm on my feet all day long at work though so I don't have much sitting time fwiw.

Actually, I think that part of the discussion is worth a lot.

Daily activity level seems to be a piece of the discussion/puzzle that gets overlooked and left out of a lot of discussions in the O35. Way too much blanket advice gets thrown around that you should be eating X amount of calories to gain lean mass or you are wasting your time.

You obviously get it.

[BikerLifter]

It’s an interesting thing really and while I don’t truly believe my issues are demons in the religious sense it’s easier to label the associated thoughts/moods/patterns as demons just the same.

As I diet down there is certainly an increased dysmorphia, odd interoception, and frequent self doubt/defeatist type thought patterns. Generally, I’m rational and just shake my head, dismissing the ‘demon’ as it were but they can be convincing at times… On tougher days, I interrupt these thoughts with family, socialization, and whenever possible trips to the gym.

I’ve been through cuts like this before and while I often publicly blame body fat for the demons, I think a major part of it is more specifically related to the caloric deficit. I’ve been super lean a good portion of my life and during maintenance phases I don’t typically experience much, if any, of this stuff.

Very well put, ten years ago when I was trying to maintain very low bodyfat levels I had my share of demons. I would literally throw things across rooms in fits of anger. The last episode I had was when I was at the office, I waited until everyone went home then threw everything off the desks, broke pictures, kicked over plants over a 10 minute rage fest. That was it for me so I went back to a carb heavy diet and felt better almost immediately. My goal is to get back to those levels, I am hoping I am better able to cope now but at the same time I am a little apprehensive.

[acrawlingchaos]

There's been discussion about PW .5mg mela bumping serum hgh slightly. For as cheap as it is, figured I try it for a few weeks and see.
http://forum.bodybuilding.com/showth...ight=Melatonin

Figures I missed that discussion. As far as HGH, the change is probably nominal at best, this is what I know of melatonin.

I know that melatonin can be useful for a cut with refeeds. As I'm sure you know, that at low body fat, leptin levels plummet. It seems that in the presence of insulin, melatonin spikes leptin levels. So when insulin levels rise during a refeed, using melatonin should spike leptin levels (which control satiety) enough to quiet the demons for a few days.

I was under the impression that in the absence of adequate insulin, melatonin is detrimental to leptin levels, and will actually decrease them further causing the monsters to claw at the doors louder. (on a surplus this would be a different story).

Melatonin & Leptin
http://www.sciencedirect.com/science...14299901012304

Melatonin & Leptin in the presence of insulin.
http://ajpendo.physiology.org/content/288/4/E805.short

[induced_drag]

Figures I missed that discussion. As far as HGH, the change is probably nominal at best, ...

You should read the thread I posted.... It was not nominal. It almost tripled the HGH at the .5mg dose. Interestingly, the higher 3mg dose did not do as well. Also this did not work in women.

I have been doing this as well. I found 1mg tabs that I break in half. I take them 60min prior as in the study. I usually add a stim pre-wo so I have not noticed any sleepiness from the small dose.

Anyway....I have been a big believer in both GABA and have hopes that there may be some benefit of the melatonin pre-wo. At a cost of less then $.03 / dose....or less then $.10 a week for me, it can not hurt to try. These type of subtle changes I believe take a long time to show up...but over time, the effect can be significant.

[acrawlingchaos]

(sorry Cmoore, it's a great convo) :P

You should read the thread I posted.... It was not nominal. It almost tripled the HGH at the .5mg dose. Interestingly, the higher 3mg dose did not do as well. Also this did not work in women.

Caught up on the article and the study, definitely interesting and something I may have to try. Still wonder how the studies I've posted above come into play, esp with OP at such low levels of BF.

[cmoore]

You obviously get it.

I don't know about that but I'm working on it.

I appreciate everyone's input. Thanks!



Saturday’s Macros

Calories 2237 (goal <2300)

Total Fat (g) 71
Saturated 25
Polyunsaturated 9
Monounsaturated 11
Trans 1

Cholesterol (mg) 771
Sodium (mg) 5093 (goal >4000)
Potassium (mg) 2678

Total Carbs (g) 98
Fiber: 9
Sugars 44

Protein (g) 256

Sunday’s Lifts: Posterior

Triceps Rope cable pressdown 30lbx25
Muscle Up Pull Up superset MUx10 PUx12
Triceps Rope cable pressdown 50lbx15
Weighted Pull Up BW+75 x8
Triceps Rope cable pressdown 85lbx10
Weighted Pull Up .75wide grip BW+115x6
Skull Crusher 75x15
Weighted Pull Up neutral grip BW+115x5
Skull Crusher 115x10
One arm pull up with 25lb sling assist in off hand x 6 ea side
Skull Crusher 115x8
One arm pull up with crossover cable assist in off hand at hip x 6 ea side
Skull Crusher 75x15
Wide grip pull ups (slow 5 count up 5 count down) x15
Skull Crusher 75x15
Pull Ups x20
Skull Crusher 75x15

Scapula shrugs (horizontal) on row machine
100lbs x 25 slow muscle squeezes for pump. 4 sets

BB Shrugs:
135x25 with BB row x12
225x25 with BB row x5
225x25 with BB row x5
225x25
135x25 with BB row x12

Abs: rev situps, bench crunch

Hiked Tubbs Hill with my scouts today (~3 miles iirc)

Notes: Yesterday's diet was skewed with Birthday cake (my oldest of 4 turned 10). I wasn't weaker per say today but felt a little disconnected swinging on the bar today. I love the salt loading though, salt seems to be anti-demon. Feeling pretty good all in all.

8 days...

[fittofattofit]

4 kids under 10 --- you deserve a medal, not just a slice of cake!
And strong session in the gym - muscle-ups and weighted pull-ups plus all the triceps work would have left you pumped and the high rep shrugs looked animal at the end
Did your weight bump up with the salt loading?