I am a work in progress with just now 12 months back after a shoulder dislocation and labrum tear (2010) sidelined me for the better part of a year.
What started as a 3 days on 1 day off became 6 days on 1 day off and the last six months 12 days on 1 day off. What I've found is that the more often I train the less sore I am even for the same sets and weights. By day 12 though I am noticeably weaker than day one so that extra day off is still important. Realistically I should go back to 6 on 1 off (Sunday), but I have so much fun and have been doing well enough that I've been hesitant to miss any more days than I absolutely have to.
Day one:
Upper Posterior:
Muscle Ups / Pull Ups : 10 sets
---If I'm doing just body weight I may do more sets depending on how I'm feeling, Reps seem to vary based on my strength and motivation that day.
---with weighted pull ups I stick to 10 sets and foliow a pyramid with body weight warmup, then weighted 12, 8, 8, 5-8, 5-8, 5, 5, body weight, body weight
Tricep press downs: 6-8 sets: 15, 12, 10, 10, 10, 8
*add in dips, russian dips, or behind the back bench dips if needed to finish off tris
Shrugs: 25, 12, 10, 10, 12, 25
*add in some bent over rows if back's not already thumped.
light ab work
Day two:
Upper Anterior:
Bench press: bar x25ish, then add weights to meet the reps and difficulty: 12 reps (very easy), 12 reps (easy) 12 reps (hard) 8 reps (very hard) 5-8 reps (failure), 5 reps (failure), drop down weight 10-12 reps (very very hard )
Standing ez curls: bar x25ish, then weight for reps difficulty: easy 12, harder 8, HARD 5-8, HARD 5, HARD 5, HARD 5
30* incline dumbbells press : 3-4 sets VERY HARD to Failure x5-8 reps.
*add in some cable flys or some push ups if I have anything left
*add incline dumbbell curls if needed: Hard 8s.
Lateral D-bell raises: 12 reps, 10 reps, 10 reps, 8 reps, 8 reps, 12 reps (then no rest to 100 arm circles if my shoulders have anything left)
harder ab work:
Day 3:
Legs:
Lunges: warm up then pyramid the weight up to very hard: 12 reps (each side), 10 reps (each side), 8 reps(each side), 5-8 reps(each side) 5-8 reps(each side), 5-8 reps(each side), down to a weight I can do a hard 12 reps
ATG Squats: 5-8 sets at the heaviest weight I can still have good form for AT LEAST 5 reps (ideally 8).
Romanian Dead lift 3-4 sets X 12 reps
Calf raise and/or Donkey: 3-5 sets heavy as possible for 12 reps.
* add in sumo deads or leg press if I can still breathe or if I'm bored
light abs
RINSE and REPEAT.. I'll change exercises around from time to time and one or twice a year I'll go to a push/pull/leg day type routine just because.Since Jan I've been on a 300 cal deficit.
Diet:
It took a while to find my maintenance but it has panned out to be 2700 (@190)
Macro goals:
Protein 1g per lb BW+*
Fats 1/2 g per lb BW*
Carbs <150
2-3 gallons of water per day
*where I will manipulate these to fill in my calorie req.
My diet is a shambles as it follows a twisted version of IIFYM (if it fits your macros).
Until recently, I did my diet in pencil but last week I switched to the myfitnesspal ap as it's just faster.
For those that are interested, you can follow/check up on my exact foods by going here: http://www.myfitnesspal.com/food/diary/cdaone
Current challenges are keeping sodium lower, potassium higher, and getter more fiber.
February 2012's blood work reinforces the diet's positive results as I had stellar numbers across the board
Supplements:
Protein*
5g creatine
fishoil
1 tsp cinnamon
Men's multivitamin
Citracal (calcium 500mg twice a day)
Magnesium 400mg
D3 4000 IU
*generally the only sup I log/track in my food diary.
I'm working to get back to "shredded" by my 40th this May.
I don't have a pic from last March that I know of.
The "earliest" pic I have is from around Aug-Sep 11
Aug-Sep 2011
Mid March 2012:
I'm due for some newer photos. Will update as time permits...
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Thread: cmoore
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03-25-2012, 04:28 PM #1
- Join Date: Sep 2005
- Location: Coeur D Alene, Idaho, United States
- Age: 52
- Posts: 4,342
- Rep Power: 38673
cmoore
Last edited by cmoore; 03-25-2012 at 06:05 PM.
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03-26-2012, 09:28 AM #2
- Join Date: Sep 2005
- Location: Coeur D Alene, Idaho, United States
- Age: 52
- Posts: 4,342
- Rep Power: 38673
Sunday’s Macros:
Calories 2356 (goal 2400 *300 under maintenance)
Total Fat (g) 100
Saturated 46
Polyunsaturated 4
Monounsaturated 20
Trans 2
Cholesterol (mg) 706
Sodium (mg) 1866
Potassium (mg) 3500
Total Carbs (g) 122
Fiber: 15
Sugars 30
Protein (g) 232
Monday’s lift: Day 8 (of 12) Anterior group.
Bench Barx25
EZ standing curl barx25
Bench 135x12
EZ standing curl 75x15
Bench 185x12
EZ standing curl 95x12
Bench 225x12
EZ standing curl 115x8
Bench 245x8
EZ standing curl 125x8
Bench 255x8
EZ standing curl 135x6
Bench 275x5
EZ standing curl 135x6
Bench 275x5
EZ standing curl 135x5
Bench 225x12
EZ standing curl 135x6
30* incline db press 110x5
30* incline db press 110x7
30* incline db press 110x6
30* incline db press 110x6
Lateral DB raises 5dbx25
Lateral DB raises 20dbx15
Lateral DB raises 25dbx12
Lateral DB raises 30dbx8
Lateral DB raises 30dbx8
Lateral DB raises 20dbx15
roman chairs, reverse situps, bench situps.
Notes: skin felt a little looser today—electrolyte induced maybe?"I'm not a Ninja, but I played one on TV." -cmoore, American Ninja Warrior (ANW 7,8)
"Of all the things I lost during my cut, I miss my mind the most." -cmoore
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03-26-2012, 09:37 AM #3
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03-27-2012, 08:58 AM #4
- Join Date: Sep 2005
- Location: Coeur D Alene, Idaho, United States
- Age: 52
- Posts: 4,342
- Rep Power: 38673
Monday’s Macros:
Calories 2345 (goal 2400—300 under maintenance)
Total Fat (g) 85
Saturated 46
Polyunsaturated 4
Monounsaturated 21
Trans 0
Cholesterol (mg) 699
Sodium (mg) 2451
Potassium (mg) 5270
Total Carbs (g) 162
Fiber: 19
Sugars 38
Protein (g) 240
Tuesday's lifts:
Tuesday’s Lift Day 9 (of 12) Leg day
Full of demons today. Balance was off, and everything felt heavier than it should have
Weighed in at 177.8 today (down 12 pounds since beginning of Jan)
Rev Lunge:
135X 12 Left
135x12 Right
225x12 Left
225x12 Right
275x8 Left
275x8 Right
315x5 Left
315x5 Right
315x5 Left*
315x5 Right
275x8 Left
275x8 Right**
225x12 Left
225x12 Right
Videos:
*Not proud of my 315’s form today. Everything about them felt awkward. This cut has certainly hit my legs harder than my upper as my strength and endurance is way down.
**Dropping back down to 275 brought my form back together
ATG Squats (with the way the weight felt I stayed light and focused on form/rom)
225x8
225x8
185x8 (with 3 count pause on the bottom)
185x8 (with 3 count pause on the bottom)
135x12
135x12
Romanians
135x15
135x15
135x15
135x15
Standing calf machine full stackx15 for 4 sets with BW flushes between the sets.
notes: just a few more pounds and weeks to go on this cut. I just gotta hang in there."I'm not a Ninja, but I played one on TV." -cmoore, American Ninja Warrior (ANW 7,8)
"Of all the things I lost during my cut, I miss my mind the most." -cmoore
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03-28-2012, 09:26 AM #5
- Join Date: Sep 2005
- Location: Coeur D Alene, Idaho, United States
- Age: 52
- Posts: 4,342
- Rep Power: 38673
Tuesday's Macros
Calories 2390 (goal 2400—300 under maintenance)
Total Fat (g) 83
Saturated 43
Polyunsaturated 3
Monounsaturated 16
Trans 0
Cholesterol (mg) 710
Sodium (mg) 2995
Potassium (mg) 4509
Total Carbs (g) 149
Fiber: 21
Sugars 37
Protein (g) 256
Wednesday's Lifts
Muscle Ups:
8 reps
8 reps
8 reps
8 reps
Weighted Pullups:
75lbs x8
75lbs x8
75lbs x8
75lbs x8
Muscle Up Pull Up Superset
5 MU + 10 PU
5 MU + 10 PU
5 MU + 12PU
BW Pullups:
25
25
20
Tricep pressdowns
25x60
15x85
12x100
10x115
8x115
10x100
10x85
Shrugs:
135x25
225x12
315x8
315x8
315x8
225x12
135x25
One arm behind the bench triceps dips
5 sets x 25 reps
Roman chairs, rev situps, bench crunches
*notes: another meh day mentally but I'm pushing through it. One more day down."I'm not a Ninja, but I played one on TV." -cmoore, American Ninja Warrior (ANW 7,8)
"Of all the things I lost during my cut, I miss my mind the most." -cmoore
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03-28-2012, 10:23 AM #6
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03-29-2012, 09:16 AM #7
- Join Date: Sep 2005
- Location: Coeur D Alene, Idaho, United States
- Age: 52
- Posts: 4,342
- Rep Power: 38673
Wednesday's Macros:
Calories 2361 (goal 2400=300 under maintenance)
Total Fat (g) 86
Saturated 44
Polyunsaturated 4
Monounsaturated 19
Trans 0
Cholesterol (mg) 736
Sodium (mg) 2375
Potassium (mg) 4243
Total Carbs (g) 136
Fiber: 22
Sugars 35
Protein (g) 248
Thursday’s lift: Day 12 (of 12) Anterior group.
Bench Barx25
EZ standing curl barx25
Bench 135x12
EZ standing curl 75x15
Bench 185x12
EZ standing curl 115x10
Bench 225x12
EZ standing curl 115x8
Bench 245x8
EZ standing curl 125x8
Bench 245x8
EZ standing curl 115x8
Bench 245x8
EZ standing curl 115x8
Bench 225x12
EZ standing curl 115x8
Bench 225x10 (forced)
EZ standing curl 75x15
30* incline db press 110x5 (ugly struggle)
30* incline db press 100x6
30* incline db press 100x6
30* incline db press 100x5
Lateral DB raises 5dbx25
Lateral DB raises 20dbx15
Lateral DB raises 25dbx12
Lateral DB raises 30dbx8
Lateral DB raises 30dbx8
Lateral DB raises 20dbx15
abs: romans, revs, bench crunch
*notes: Day 12. Typically my weakest day of the cycle and it showed. Tomorrow is my off day.
"I'm not a Ninja, but I played one on TV." -cmoore, American Ninja Warrior (ANW 7,8)
"Of all the things I lost during my cut, I miss my mind the most." -cmoore
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03-29-2012, 09:21 AM #8
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03-30-2012, 07:39 AM #9
- Join Date: Sep 2005
- Location: Coeur D Alene, Idaho, United States
- Age: 52
- Posts: 4,342
- Rep Power: 38673
Thursdays Macros:
Calories 2292 (goal 2370=300 under maintenance)
Total Fat (g) 100
Saturated 44
Polyunsaturated 2
Monounsaturated 36
Trans 0
Cholesterol (mg) 739
Sodium (mg) 1541
Potassium (mg) 5439
Total Carbs (g) 121
Fiber: 29
Sugars 37
Protein (g) 222
Friday's lifts: It's day 13 so I'm off today. I hate days off but as yesterday proved out, I need one. Excited to hit Legs tomorrow and see if the extra day wakes things back up.
*Notes: Looking at optimizing my diet, I've decided to cut my saturated fats to <25 per day. Basically, I'll use more olive oil in my whey and less half and half.
With no workout this morn, I was bored at home so I played around with my iPhone and tried to make a new avi.
"I'm not a Ninja, but I played one on TV." -cmoore, American Ninja Warrior (ANW 7,8)
"Of all the things I lost during my cut, I miss my mind the most." -cmoore
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03-31-2012, 12:56 PM #10
- Join Date: Sep 2005
- Location: Coeur D Alene, Idaho, United States
- Age: 52
- Posts: 4,342
- Rep Power: 38673
Friday's Macros:
Calories 2164 (goal 2370=300 under maintenance)
Total Fat (g) 97
Saturated 30
Polyunsaturated 2
Monounsaturated 34
Trans 0
Cholesterol (mg) 636
Sodium (mg) 3069
Potassium (mg) 4704
Total Carbs (g) 93
Fiber: 26
Sugars 33
Protein (g) 234
Saturday's Lifts
Rev Lunges
135x12 (each side)
185x12 (each side)
225x12 (each side)
275x8 (each side)
315x6 (each side)
225x12 (each side)
Atg Squats
135x8
135x8
185x8
225x5
275x5
225x5
225x5
185x8
185x8
185x8
135x8 barefoot with rest pause on the bottom
135x8 barefoot with rest pause on the bottom
135x8 barefoot with rest pause on the bottom
135x8 barefoot with rest pause on the bottom
135x8 barefoot with rest pause on the bottom
Romanian DLs
135x15
185x12
225x12
225x10
225x10
185x12
135x20
Standing calf machine:
half stack x20 with 20s flush at 90% depth*
full stack x15 with 20s flush at 90% depth*
full stack x12 with 15s flush at 90% depth*
full stack x10 with 10s flush at 90% depth*
Half stack x15 with 15s flush at 90% depth*
*I got the idea from Induced_Drag. Thanks I_D for the great idea! Made each set much more brutal!
15 minutes and one full water bottle in the dry sauna (I quit when my iphone flashed a temperature warning saying it needed to cool down before being used again--never seen that before).
Today felt a lot better than my last leg day, before all was said and done I was in the gym over 2 hours and had energy the whole time. I got the depth and rom I wanted on my sets but struggled to stay back on my heels for a good part of the squat session (tight calves?). Midway through I started using 5 lb plates under just my toes to help keep me back. That worked pretty good but it was even better once I went barefoot. My shoes dont have much of a heel height but apparently it's enough to make a difference. Barefoot felt really good. Maybe some 5fingers might do me some good."I'm not a Ninja, but I played one on TV." -cmoore, American Ninja Warrior (ANW 7,8)
"Of all the things I lost during my cut, I miss my mind the most." -cmoore
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04-01-2012, 12:38 PM #11
- Join Date: Sep 2005
- Location: Coeur D Alene, Idaho, United States
- Age: 52
- Posts: 4,342
- Rep Power: 38673
Saturday's Macros
Calories 2458 (goal 2370—whoops!)
Total Fat (g) 100
Saturated 36
Polyunsaturated 4
Monounsaturated 34
Trans 0
Cholesterol (mg) 1377
Sodium (mg) 2534
Potassium (mg) 3880
Total Carbs (g) 143
Fiber: 35
Sugars 32
Protein (g) 225
Sunday's Lifts
Muscle Up Pull Up Superset
10 MU + 10 PU
10 MU + 10 PU
10 MU + 10PU
10 MU + 10PU
Weighted Pullups:
75lbs x8 wide grip over hand
115lbs x6 neutral grip
75lbs x8 normal grip
75lbs x8 normal grip
Muscle Up Pull Up Superset
5 MU + 10 PU
5 MU + 10 PU
4 MU + 10PU
3 MU + 8PU
BW Pullups:
24
one arm Tricep press downs (each side)
15x20lb
15x30
15x40
10x50 (with off hand assist as needed on concentric)
straight bar press downs
15x85
12x100
10x115
10x115
15x100
Shrugs:
135x25
225x12
315x8
315x8
315x8
225x12
135x25
One arm behind the bench triceps dips
2 sets x 25 reps
Roman chairs, rev situps, bench crunches
notes: Demons were quiet today. I felt pretty good physically and mentally. My skin had a little extra water in it today and my muscles looked flat but still I felt good. Must have been the microwave popcorn and 6oz of Moose Drool ale I had last night while watching the muppets movie with my kids.
04012012.jpg: obliques are starting to show. I have a ways yet to cut down and certainly need to shed some water but I can see changes and with a month yet to go, it feels pretty good.
"I'm not a Ninja, but I played one on TV." -cmoore, American Ninja Warrior (ANW 7,8)
"Of all the things I lost during my cut, I miss my mind the most." -cmoore
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04-01-2012, 05:03 PM #12
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04-01-2012, 05:16 PM #13
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04-01-2012, 06:45 PM #14
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04-01-2012, 06:47 PM #15
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04-01-2012, 06:49 PM #16
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04-01-2012, 07:23 PM #17
- Join Date: Sep 2005
- Location: Coeur D Alene, Idaho, United States
- Age: 52
- Posts: 4,342
- Rep Power: 38673
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04-02-2012, 06:36 AM #18
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04-02-2012, 08:18 AM #19
- Join Date: Sep 2005
- Location: Coeur D Alene, Idaho, United States
- Age: 52
- Posts: 4,342
- Rep Power: 38673
Sunday's Macros:
Calories 2301 (goal 2370)
Total Fat (g) 103
Saturated 25
Polyunsaturated 1
Monounsaturated 5
Trans 0
Cholesterol (mg) 822
Sodium (mg) 2010
Potassium (mg) 4701
Total Carbs (g) 133
Fiber: 20
Sugars 28
Protein (g) 208
Monday’s lift: Day 3 (of 12) Anterior group.
Bench Barx25
EZ standing curl barx25
Bench 135x12
EZ standing curl 75x15
Bench 185x12
EZ standing curl 115x10
Bench 225x10
EZ standing curl 115x8
Bench 245x8
EZ standing curl 115x8
Bench 275x5
EZ standing curl 115x8
Bench 275x5
EZ standing curl 115x8
Bench 225x10
EZ standing curl 75x20
30* incline db press 110x5
30* incline db press 110x6
30* incline db press 110x6
30* incline db press 100x6, no rest 75x3, no rest 55x3 (this was ugly but I wanted to be sure to get 12 so when I'd fail I dropped weight and continued)
Lateral DB raises 5dbx25
Lateral DB raises 15dbx15
Lateral DB raises 20dbx12
Lateral DB raises 30dbx8
Lateral DB raises 30dbx5
Lateral DB raises 20dbx20
abs: revs situps, bench crunch
Notes: felt pretty good today and had good form. Hams still sore from Saturday (drinking fountain hurt to use )
Thanks for stopping in! I think I have about 2 lbs left in me. Been dropping about 1 per week (12 lbs so far). Thinking to keep that pace for 2 more then evaluate (likely maintenance after that until I water shed for the 7th)Last edited by cmoore; 04-02-2012 at 10:22 AM.
"I'm not a Ninja, but I played one on TV." -cmoore, American Ninja Warrior (ANW 7,8)
"Of all the things I lost during my cut, I miss my mind the most." -cmoore
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04-03-2012, 01:13 PM #20
- Join Date: Sep 2005
- Location: Coeur D Alene, Idaho, United States
- Age: 52
- Posts: 4,342
- Rep Power: 38673
Monday's Macros:
Calories 2370 (goal 2370)
Total Fat (g) 108
Saturated 37
Polyunsaturated 11
Monounsaturated 44
Trans 0
Cholesterol (mg) 580
Sodium (mg) 3123
Potassium (mg) 3683
Total Carbs (g) 125
Fiber: 18
Sugars 34
Protein (g) 206
Tuesday's Lifts
Rev Lunges
135x12 (each side)
185x12 (each side)
225x12 (each side)
275x8 (each side)
Barefoot Atg Squats
135x8
135x8
185x8
225x5
275x5
225x6
225x6
225x6
185x8
185x8
185x8
135x10
135x10
135x10
135x10
135x10
Romanian DLs
135x15
185x12
225x12
245x10
225x10
185x12
135x20
Standing calf machine:
half stack x20*
full stack x15*
full stack x12*
full stack x10*
full stack x10*
Half stack x20*
*with a holding flush at 90% depth after last rep
Notes: Last night was the first night during this cut I went to bed feeling hungry. Up until then, I've always felt pretty satiated. Not sure what brought it on but it was tough staying out of the kitchen.
Workout went well enough although my hamstrings were still pretty sore from Saturday. I'm really starting to like barefoot squats. Much more comfortable on the bottom end of an ATG. I should probably get correct footwear before I get into anything heavy weight wise."I'm not a Ninja, but I played one on TV." -cmoore, American Ninja Warrior (ANW 7,8)
"Of all the things I lost during my cut, I miss my mind the most." -cmoore
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04-03-2012, 01:44 PM #21
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04-04-2012, 04:41 AM #22
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04-04-2012, 09:19 AM #23
- Join Date: Sep 2005
- Location: Coeur D Alene, Idaho, United States
- Age: 52
- Posts: 4,342
- Rep Power: 38673
Tuesdays’s Macros:
Calories 2368 (goal 2370)
Total Fat (g) 79
Saturated 35
Polyunsaturated 11
Monounsaturated 19
Trans 0
Cholesterol (mg) 659
Sodium (mg) 3304
Potassium (mg) 5116
Total Carbs (g) 157
Fiber: 24
Sugars 35
Protein (g) 252
Wednesday’s Lifts:
Muscle Up Pull Up Superset
8 MU + 8 PU
5 MU + 7 PU (not sure what happened on this one)
7 MU + 7 PU
8 MU + 10 PU
Weighted Pullups:
75lbs x6
115lbs x5
75lbs x6
75lbs x6
BW Pullups:
25
Orangutans* (see vid)
BWx12
BWx12
BWx11
*I’m still working through those flexor pronator tears and so my grip endurance is still pretty crumby. I’m going to add these in to hopefully get my rest hangs back online for endurance high rep pull up runs.
Tricep pressdowns
25x60
15x85
12x100
10x115
8x115
10x100
10x85
Skullcrushers
75x15
One arm press downs
20x30
30x20
30x15
Shrugs:
135x25
225x20
315x12
315x12
315x12
225x25
225x20 drop set to 135x30
135x35
Roman chairs, rev situps, bench crunches
Notes: The last two days I’ve gone to bed hungry despite hitting my macros. I’m thinking that my BF must be getting pretty low and perhaps I need to bump my cals up slightly.
My workouts seem to be going ok. Today my reps/weights were down a little but part of it was shorter rest periods and lack of focus (just wasn’t as fired up today <shrug>)."I'm not a Ninja, but I played one on TV." -cmoore, American Ninja Warrior (ANW 7,8)
"Of all the things I lost during my cut, I miss my mind the most." -cmoore
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04-04-2012, 09:49 AM #24
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04-04-2012, 10:16 AM #25
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04-05-2012, 09:57 AM #26
- Join Date: Sep 2005
- Location: Coeur D Alene, Idaho, United States
- Age: 52
- Posts: 4,342
- Rep Power: 38673
So I gained a pound this week? Which is interesting given the increase in hunger pangs and my steady deficit. I can only assume it's water from doing a better job of late getting my potassium. My skin is tight so if it is water it must be intracellular.
Wednesday’s Macros:
Calories 2368(goal 2370)
Total Fat (g) 90
Saturated 34
Polyunsaturated 9
Monounsaturated 27
Trans 0
Cholesterol (mg) 1407
Sodium (mg) 2627
Potassium (mg) 4650
Total Carbs (g) 136
Fiber: 23
Sugars 42
Protein (g) 236
Thursday’s lift: Anterior group.
Notes: Rushed through the workout, as I spent a good portion of my morning shoveling snow (driveway).
Bench Barx25
EZ standing curl barx25
Bench 135x12
EZ standing curl 75x15
Bench 185x12
EZ standing curl 115x10
Bench 225x10
EZ standing curl 115x8
Bench 245x8
EZ standing curl 115x8
Bench 275x6
EZ standing curl 115x8
Bench 225x11
EZ standing curl 115x8
30* incline db press 110x6
EZ standing curl 115x8
30* incline db press 110x6
EZ standing curl 115x8
30* incline db press 110x6
EZ standing curl 115x8
30* incline db press 110x6
Not sure what happened but I forgot to do lateral raises today. ???
Hanging ab shrugs, bench situps.Last edited by cmoore; 04-05-2012 at 10:16 AM.
"I'm not a Ninja, but I played one on TV." -cmoore, American Ninja Warrior (ANW 7,8)
"Of all the things I lost during my cut, I miss my mind the most." -cmoore
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04-05-2012, 10:09 AM #27
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04-05-2012, 11:11 AM #28
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04-05-2012, 11:57 AM #29
- Join Date: Sep 2005
- Location: Coeur D Alene, Idaho, United States
- Age: 52
- Posts: 4,342
- Rep Power: 38673
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04-06-2012, 11:41 AM #30
- Join Date: Sep 2005
- Location: Coeur D Alene, Idaho, United States
- Age: 52
- Posts: 4,342
- Rep Power: 38673
Thursday's Macros:
Calories 2369 (goal 2370)
Total Fat (g) 78
Saturated 38
Polyunsaturated 1
Monounsaturated 8
Trans 0
Cholesterol (mg) 470
Sodium (mg) 3235
Potassium (mg) 5701
Total Carbs (g) 140
Fiber: 32
Sugars 38
Protein (g) 227
Friday's Lifts
Rev Lunges
135x12 (each side)
185x12 (each side)
225x12 (each side)
275x8 (each side)
315x5 (each side)
225x12 (each side)
Atg Squats (barefoot)
135x8
135x8
185x8
225x8
275x6
225x10
225x10
185x12
135x12
Romanian DLs
135x20
185x12
235x12
235x12
235x12
185x12
Standing calf machine:
half stack x50
30sec rest in full stretch
Half stack x35
30sec rest in full stretch
Half stack x20
30sec rest in full stretch
Half stack x15
30sec rest in full stretch
Half stack x8
Notes:
Tough leg day today. Not for weight wise but my knee capsule, gastrocs, and semitendinosus seem to be adjusting slowly to Induced Drag's bottom calf flush. I was still pretty sore today, interestingly enough more so in a flexed knee position than straight. I went easy on my calfs and didnt do anything unusually heroic elsewhere either. It must have still be decent enough though as my vastus mediali have been cramping all morning. I went to get you guys a leg shot and almost fell over from the resultant charlies. Been moving slow since and all morning."I'm not a Ninja, but I played one on TV." -cmoore, American Ninja Warrior (ANW 7,8)
"Of all the things I lost during my cut, I miss my mind the most." -cmoore
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