cmoore

[EB68]

That is the way it usually works around my house, the wife will be very sick off and on and I just have a few lingering symtoms. Hopefully you will get past it soon and get back in the groove. Still another pretty impressive session for being sick.

[fittofattofit]

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.

^^^^ LOL at switching to decaf

Another good heavy 'deload' session while you're recovering. 425 DL and 315 RLs

[securekey]

The knock down 48 hour flu is much better than those long lingering colds. Looks like you are still doing more than the majority of people training.

lol @ decaf too

Great work

[Bo_Flecks]

Maybe my wife secretly switched me to decaf… IDK.

Grounds for divorce right there....

[cmoore]

That is the way it usually works around my house, the wife will be very sick off and on and I just have a few lingering symtoms. Hopefully you will get past it soon and get back in the groove. Still another pretty impressive session for being sick.

I think I turned the corner for better today. Not my usual self but much better than days previous

^^^^ LOL at switching to decaf

Another good heavy 'deload' session while you're recovering. 425 DL and 315 RLs

Just trying to hang in there.

The knock down 48 hour flu is much better than those long lingering colds. Looks like you are still doing more than the majority of people training.

lol @ decaf too

Great work

Thanks brother.

Grounds for divorce right there....

____________________


Tuesday’s Lift: Posterior

RC warm ups
Tricep warm up (rope pull downs)

Pull Ups x20
Triceps bar press downs 50x20

One Arm Pull up w/ 2” grey band assist x5 R
One Arm Pull up w/ 2” grey band assist x5 L
Triceps bar press downs 70x20

One Arm Pull up w/ 1” orange band assist x5 R
One Arm Pull up w/ 1” orange band assist x5 L
Triceps bar press downs 85x20

One Arm Pull up w/ 1/2” red band assist x1 R
One Arm Pull up w/ 1/2” red band assist x1 L
Triceps bar press downs 100x20

One Arm Pull up x1 R
One Arm Pull up x1 L
Triceps bar press downs 115x20

Human Flag Pull Up x1 L
Human Flag Pull Up x1 R
Oly bar: CG 95x8, SC 95x8, CG 95x8

Human Flag L
Human Flag R
Oly bar: CG 115x5, SC 115x5, CG 115x5

Human Flag L
Human Flag R
Oly bar: CG 135x5, SC 135x5, CG 135x5

Muscle Up w/ feet up and over bar (alternating sides) x8

Muscle Up w/ feet up and over bar (alternating sides) x8

Abs: Hammer MTS machine



Notes:
-Feeling better but still a little tired and demotivated
-One arms were way harder than they should have been
-Tried doing Close Grips and Skull Crushers (planked) with the Oly bar today. Form suffered a little compensating for the extra stabilization required for a wider bar. Felt ok other wise.

[EB68]

Nice work and glad to hear you are feeling better. Those Skull crushers are insane, esp. with the CG supersetted in.

[fittofattofit]

I'm glad to hear that you're feeling better
I like the way you did the progression on the single arm pull-ups by reducing the resistance/assistance bands
You're making me want to buy myself a set of bands for my own gym to try to do some more of that BW work
Another great session CM

Grounds for divorce right there....

Those would be coffee grounds ....right

[cmoore]

Nice work and glad to hear you are feeling better. Those Skull crushers are insane, esp. with the CG supersetted in.

The Oly bar definitely upped the difficulty. For now I'm just jazzed the tendonitis is resolved. Feels good to do some decent tri work.

I'm glad to hear that you're feeling better
I like the way you did the progression on the single arm pull-ups by reducing the resistance/assistance bands
You're making me want to buy myself a set of bands for my own gym to try to do some more of that BW work
Another great session CM

Those would be coffee grounds ....right

I love bands.


________________________________



Wednesday’s Lifts: Anterior

Coming back online…

Bench Press bar x50
Standing Reverse Oly curl barx25
Clean and Press bar x20

Bench Press 135x12
Standing Oly Curl 65x12
Clean and Press 65x12

Bench Press 185x12
Standing Oly Curl 95x12
Clean and Press 95x12

Bench Press 225x8
Standing Oly Curl 115x12
Clean and Press 115x8

Bench Press 275x6
Standing Oly Curl 135x5
Hand Stand Press x5

Bench Press 275x6
Standing Oly Curl 135x5
Hand Stand Press x5

Bench Press 275x6
Standing Oly Curl 135x5
Hand Stand Press x5

Bench Press 275x6
Standing Oly Curl 135x5
Hand Stand Press x5

Bench Press 275x6
Standing Oly Curl 135x5
Hand Stand Press x5

Bench Press 275x5
Standing Oly Curl 135x4
Hand Stand Press x5

Dip Press x12 (a full dip pressed up until feet are standing on the hand grips)

Dip Press x12 (a full dip pressed up until feet are standing on the hand grips)

Dip Press x12 (a full dip pressed up until feet are standing on the hand grips)

Lateral DB raises 30s x20

Notes:
-not quite the volume I’d have liked but much better than the last few days…

[ironwill2008]

Grounds for divorce right there....

^^^^ This.

My heart stays flat-lined until after my 2nd cup.

[induced_drag]

...
Notes:
-not quite the volume I’d have liked but much better than the last few days…

Not quite the volume.... man...your volume would toast me! Not to mention, you are doing it 6-7 days a week. Much respect for sure.

Always watching!

Keep it up

[hardNheavy2011]

Yeah, your volume is staggering!! It seems to be working though.

[fittofattofit]

Notes:
-not quite the volume I’d have liked but much better than the last few days…

Looked pretty good to me. You look to have ridden out this 'bug' with just one day off and a few dropped sets. Great stamina and recovery!

[Vytis]

Nice skull crushers Cap'n!

[cmoore]

^^^^ This.

My heart stays flat-lined until after my 2nd cup.

Without caffeine my resting heart rate is in the 40s. I feel crumby there. Coffee and the like get me up into the 60s which feels much better.

Always watching!

Keep it up

Thanks, always appreciate your input.

Yeah, your volume is staggering!! It seems to be working though.

Thanks big guy.

Looked pretty good to me. You look to have ridden out this 'bug' with just one day off and a few dropped sets. Great stamina and recovery!

So far so good. I think I got out pretty much unscathed (although it seems to have mutated as my littlest one and wife are now on round two of it).

Nice skull crushers Cap'n!

Thanks V!


______________________


Thursday’s Lifts: Legs

Warm Ups:
Box steps
Get ups w 45lb plate (squat to floor sit and back up)

FWD Lunge 135x5 L
FWD Lunge 135x5 R
ATG Squat 135x5

FWD Lunge 135x5 L
FWD Lunge 135x5 R
ATG Squat 135x5

FWD Lunge 185x5 L
FWD Lunge 185x5 R
ATG Squat 185x5

FWD Lunge 225x5 L
FWD Lunge 225x5 R
ATG Squat 225x5

FWD Lunge 275x3 L
FWD Lunge 275x3 R
ATG Squat 275x5

FWD Lunge 315x1 L
FWD Lunge 315x1 R
ATG Squat 315x2

ATG Squat 315x1

ATG Squat 315x1
ATG Squat 225x5
Bottom ROM Squats 135x12 (Parrallel to ATG)

Sprint Set (no rest)
Quad ext Full Stack x15
Prone Ham 155x8
Standing Calf Half Stack x15
Seated Ham 180x12
Seated Calf 2 plates x25
Quad ext Full Stack x15
Prone Ham 155x8
Standing Calf Full Stack x15
Seated Ham 180x12
Seated Calf 3 plates x20
Quad ext Full Stackx15
Prone Ham 155x8
Standing Calf Full Stack x15
Seated Ham 180x12
Seated Calf 4 plates x15

Standing Calf Full Stack x15
Seated Calf 4 plates x15
Seated Calf 2 plates x25
Seated Calf 1 plates x50
Standing BW Calf Raise x50

Notes:
-It's been a quite while since I forward lunged, today went pretty well and despite the supersets gassing my squats, the patellar tendon felt awesome.

[EB68]

Nice leg work. That sprint set must feel like a good cardio workout afterwards.

[cmoore]

Nice leg work. That sprint set must feel like a good cardio workout afterwards.

I really like how they flush things out.
_________________________


Friday’s Lifts: Posterior

Cable Pull Downs (Muscle Up style) to warm up

Pull Upx20
Triceps Bar Press Down 50x20

Muscle Up x8
Triceps Bar Press Down 70x20

Muscle Up x8
Triceps Bar Press Down 85x20

Muscle Up to Standing x1
Press to Front Lever
Triceps Bar Press Down 100x20

Muscle Up to Standing x1
Press to Front Lever
Triceps Bar Press Down 115x20

Muscle Up to Standing x1
Press to Front Lever
OLY bar: Close Grip 95x8, Skull 95x8, CG 95x8

Muscle Up x8
OLY bar: CG 115x5, Skull 115x5, CG 115x5

Muscle Up x8
Human Flag L
Human Flag R
Human Flag L
Human Flag R
OLY bar: Close Grip 135x5, Skull 135x5, CG 135x5

One Arm Pull Up w/ off hand assist* x8 R
One Arm Pull Up w/ off hand assist* x8 L
Triceps Bar Press Down 70x20

One Arm Pull Up w/ off hand assist* x8 R
One Arm Pull Up w/ off hand assist* x8 L
Triceps Bar Press Down 70x20

*off hand in a cable crossover handle with 50# at the pin, stack never moved

Abs: Hammer MTS

NOTES:
-Balance was shaky today
-Shoulders could have been stronger
-Hips and Hammies were really tight
-Squat racks don’t feel as stable when you stand on top of them.

[w8killer]

Whole workout = very impressive.

[EB68]

Never disappointed in this thread, always something amazing happening. Hope you and your family have a merry christmas.

[mharrislove]

Whole workout = very impressive.

^^^This.

And the Oly bar curls = @#$%^&*!

[cmoore]

Whole workout = very impressive.

Never disappointed in this thread, always something amazing happening. Hope you and your family have a merry christmas.

^^^This.

And the Oly bar curls = @#$%^&*!

Thanks guys.


Saturday's Lifts: Anterior

Bench Press bar x25
Standing OLY reverse curl bar x20

Bench Press 135x12
Standing OLY curl 65x12

Bench Press 185x8
Standing OLY curl 95x12

Bench Press 225x8
Standing OLY Curl 115x8

Bench Press 275x3
Standing OLY Curl 135x5

Bench Press 315x1 (fuark this was way harder than it should have been, but at least it was clean)
Standing OLY Curl 135x5

Bench Press 275x8
Standing OLY Curl

Hands on 30" Box, Press to hand stand x1

Hands on 30" box, lever to bent elbow hand stand x1 with hold

Hand Stand Press x8
Modified and Crappy Iron Cross attempt using Cable Cross over machine
Decent Skin the cat from the "cross"

Hand Stand Press x5
Modified & Crappy Iron Cross attempt using Cable Cross over machine
Decent Skin the cat from the "cross"

Hand Stand Press x3

Notes:
-Almost didnt get the 315 today, Ugh. Super slow and right side lagging a little.
-The press on the box was scary. Spotter helped me a little getting my legs overhead and then guarded my balance as I pressed it up from a deep elbow bend
-Had fun screwing around with the Irons. My elbows didnt like the traditional position. I havent done these in years, so I rotated my shoulders slightly and sat on my triceps as best I could instead. My tri's couldnt keep the elbows straight but hey it was fun to try. I'll play with them a bit over the coming weeks. Should come back fairly quickly I think/hope.

[Lou1se]

Brilliant work! You continue to amaze me with your strength and endurance even on the recent off days. Saw the pic at the cub scout camp, thank goodness that pole was there!! lol

Your arms look huge in that pic! Delts are popping, sinewy bi's n tri's and thick forearms. Strong core and funny looking feet

[fittofattofit]

Great session. Another alpha vid and I'm sure you got plenty of bertstares

Thanks guys.

Great pic --- I know that you're 'only' 184 lbs but it's all lean and your arms and shoulders are looking huge
Another great session and iit looks like you're back to normal on the volume and the weights

Merry Christmas CM
Thanks for the support

[Lou1se]

Ooops I forgot to wish you fantastic Christmas, eat up all those carbs n cals

hehe /\/\ Our Santa is a cool dude, he must have dropped his beer..

[hazto]

Merry Christmas to you and your family.

[ArchAngel'73]

Merry Christmas brother.
What do ya call that exercise in the last vid? A modified muscle up fo' sure, but what do ya call it?

[cmoore]

Thanks for the Xmas wishes and support everyone.

What do ya call that exercise in the last vid? A modified muscle up fo' sure, but what do ya call it?

I think most people call it an "On Top" --if you do it fast. I'm just working on these as a step towards muscling up into a handstand press.

[highiso]

Merry Christmas buddy!

[cmoore]

Merry Christmas buddy!

Thanks brother.

_____________________

So family and patient load kept me so busy I couldnt get to the gym Sun-Tues.
Had high hopes for a good day today with that much "rest." Had some good lifts and some WTF moments. Oh well, mostly I had fun and that's all that really matters.


Wednesday’s Lifts: Legs

RL: Reverse Lunge
DL: Oly Bar DL

Groups=Super set

BW RL x25 R
BW RL x25L
Bar DL x12

RL 135x5 L
RL 135x5 R
DL 135x5

RL 225x5 L
RL 225x5 R
DL 225x5

RL 315x1 L
RL 315x1 R
DL 315x5

RL 365x1 L
RL 365x1 R
DL 405x1

RL 405x1 L

RL 405x1 R

DL 455xFail
DL 435xUGH
DL 405x1

DL 405x1

RL 275x12 L
RL 275x12 R
Sumo DL 225x Reps (lost count)

Standing Calf Half Stack x15
Seated Calf 2 plates x20

Standing Calf Full Stack x15
Seated Calf 4 plates x15

Standing Calf Full Stack x15
Seated Calf 4 plates x15

Standing Calf Full Stack x15
Seated Calf 4 plates x15
Standing BW calf raises x50

Notes:
-Felt good to lunge heavy again but man they sucked a lot out of my DLs.

[fittofattofit]

405 lunges are so bad@ss so those 405 deads to follow are looking pretty good! Great session!

[cmoore]

405 lunges are so bad@ss so those 405 deads to follow are looking pretty good! Great session!

Thanks Andrew. They felt a little scary with this much time off but it's a fun scary.


____________________


Thursday’s Lifts: Posterior

Achy muscles today. Took awhile to grind off the crunch.

Warm Ups: Str8 Arm pull downs 50x25, triceps press 50x25

Pull Up x20
Triceps bar Cable press down 70x20

Muscle Up x8
Triceps bar Cable press down 85x20

Muscle Up with feet up (alternating sides) x8
Triceps bar Cable press down 100x20

Muscle Up with feet up (alternating sides) x8
Triceps bar Cable press down 115x15

Weighted Pull Up BW+45 x15
OLY bar Close Grip 95x8, Skull 95x8, CG 95x8

Weighted Pull Up BW+75 x12
OLY bar Close Grip 115x5, Skull 115x5, CG 115x5

Weighted Pull Up BW+115 x8
OLY bar Close Grip 135x5, Skull 135x5, CG 135x5

Weighted Pull Up BW+135 x1
OLY bar Close Grip 135x5, Skull 135x5, CG 135x5

Weighted Pull Up BW+155 x1* (pic)
*top end felt high enough but the pic looks questionable for chin height

Weighted Pull Up BW+155 neutral grip x1*
*should have taken a pic of this one as it was much higher and cleaner

BB Shrug 135x25
Skin the Cat x8

BB Shrug 225x20
Skin the Cat x8

BB Shrug 315x20
Human Flag L
Human Flag R

BB Shrug 405x10
Human Flag L
Human Flag R
Human Flag L
Human Flag R
Human Flag L
Human Flag R

Abs: Hammer MTS machine



Notes:
-Deep ache in my lats from the first rep. Most likely a water/Na issue. Will push the fluids and electrolytes today and see how it goes.
-Glutes are very sore from the lunges