cmoore

[cmoore]

Steakhouse FTW! And I doubt I would outgrow the hexbar anytime soon, I really would like to try it out and see if I can improve my leg drive with one. 500 by the end of the year for you doesn't look like much trouble, your lifts look effortless with the great form you have obtained.

Have you seen BTO's frames? I think a home welded frame would be better/cheaper and would always be able to be heavy enough.

[Lou1se]

You mad bro?

Good Lawd if your wife saw you do that plank + Skull Crusher trick...and the 475lb Hex Bar Deadlift she'd have a more than a few words to say to you ..for the next few months!! lol

No doubt you'll get that 495 deadlift soon

And you thrashed those legs in that last session.

[cmoore]

You mad bro?

"Bruce Banner: That's my secret, Cap: I'm always angry."

Good Lawd if your wife saw you do that plank + Skull Crusher trick...and the 475lb Hex Bar Deadlift she'd have a more than a few words to say to you ..for the next few months!! lol

"What happens at fight club, stays at fight club."
She's not interested nor impressed with my gym antics so we don't talk about em anymore.

No doubt you'll get that 495 deadlift soon

And you thrashed those legs in that last session.

I think so. It'd be sooner if I shifted into a strength based program. Debating training regimens right now. Things are progressing well enough that I'm hesitant to change up but the weight would likely go up faster with a different approach.

[fittofattofit]

"Bruce Banner: That's my secret, Cap: I'm always angry."



"What happens at fight club, stays at fight club."
She's not interested nor impressed with my gym antics so we don't talk about em anymore.

That's funny
My wife is the same --- she calls me her 'OCD/aspy husband' when I get up at the same time to go to the gym,and I start making my shakes for the day.
She says: 'you should vary what you do'
My answer is: 'I do. I do legs one day, back another......'

I think so. It'd be sooner if I shifted into a strength based program. Debating training regimens right now. Things are progressing well enough that I'm hesitant to change up but the weight would likely go up faster with a different approach.

Your current regime has had you add maybe 8lbs of muscle in the last 6 months, while staying super lean and killing a huge amount of volume. I'd be hesitant to change things too much, although you could probably throw in a weekly heavy pyramid for deads like you did yesterday. You can't be far from that 5pps pull

[cmoore]

Your current regime has had you add maybe 8lbs of muscle in the last 6 months, while staying super lean and killing a huge amount of volume. I'd be hesitant to change things too much, although you could probably throw in a weekly heavy pyramid for deads like you did yesterday. You can't be far from that 5pps pull

^^^Wisdom.

I'll stick to the plan and see if 5pps can be on the way. Thanks for the reinforcement.

_________________________________


Saturday’s Macros:
Calories 3639* (goal enjoy dinner at the STEAKHOUSE)
*935 post am w/o,some snacks, and a 2620 dinner

Total Fat (g) 207
Saturated 64
Polyunsaturated 5
Monounsaturated 13
Trans 0

Cholesterol (mg) 888
Sodium (mg) Unknown (lets just say a lot)
Potassium (mg) Unknown (2526 before dinner)

Total Carbs (g) 202
Fiber: 19
Sugars 59

Protein (g) 251

Calories didn’t seem to stick much. No visual impact this am.
Weighed in 182 today so it dried me out a little even.

Sunday’s Lifts: Posterior

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

Muscle Ups x10
CG 75x8, SC 75x8, CG 75x8
BB Shrug 135x20

One arm Pull Up x1 Right
One arm Pull Up x1 Left
CG 115x5, SC 115x5 (planked), CG 115x5
BB Shrug 225x20

Muscle Up x10
CG 115x5, SC 115x5(planked), CG 115x5
BB Shrug 315x16

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

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

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

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

Pull Up x25
Triceps bar cable press down 70x20

Ab: Hammer MTS machine

Notes:
-No carryover soreness from yesterday but shoulders and elbows felt “fatigued” so I kept the volume low, will punish next time around since things should be fresh.
-Triceps feel AWESOME. Will push them a little harder next posterior day

[EB68]

^^^Wisdom.

I'll stick to the plan and see if 5pps can be on the way. Thanks for the reinforcement.

_________________________________


Saturday’s Macros:
Calories 3639* (goal enjoy dinner at the STEAKHOUSE)
*935 post am w/o,some snacks, and a 2620 dinner

Total Fat (g) 207
Saturated 64
Polyunsaturated 5
Monounsaturated 13
Trans 0

Cholesterol (mg) 888
Sodium (mg) Unknown (lets just say a lot)
Potassium (mg) Unknown (2526 before dinner)

Total Carbs (g) 202
Fiber: 19
Sugars 59

Protein (g) 251

Calories didn’t seem to stick much. No visual impact this am.
Weighed in 182 today so it dried me out a little even.

Sunday’s Lifts: Posterior

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

Muscle Ups x10
CG 75x8, SC 75x8, CG 75x8
BB Shrug 135x20

One arm Pull Up x1 Right
One arm Pull Up x1 Left
CG 115x5, SC 115x5 (planked), CG 115x5
BB Shrug 225x20

Muscle Up x10
CG 115x5, SC 115x5(planked), CG 115x5
BB Shrug 315x16

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

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

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

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

Pull Up x25
Triceps bar cable press down 70x20

Ab: Hammer MTS machine

Notes:
-No carryover soreness from yesterday but shoulders and elbows felt “fatigued” so I kept the volume low, will punish next time around since things should be fresh.
-Triceps feel AWESOME. Will push them a little harder next posterior day

I agree with Andrew, ehat you are doing is working nicely for you. As long as the weights continue to rise I wouldn't change anything. And it doesn't look too far away before we see an official 2xBW pull-up contest thread, but I think you will be the only poster there.
I have seen BTO's frame and if I could find a cheap enough frame section I would be all over one of those.

[cmoore]

Sunday’s Macros:
Calories 2391 (goal 2400)

Total Fat (g) 83
Saturated 33
Polyunsaturated 6
Monounsaturated 0
Trans 0

Cholesterol (mg) 1570
Sodium (mg) 5525
Potassium (mg) 3673

Total Carbs (g) 147
Fiber: 20
Sugars 84

Protein (g) 281


Monday’s Lifts: Anterior

Bench Press Barx25
Standing EZ Curl Barx25

Bench Press 135x12
Standing EZ curl 75x15

Bench Press 185x8
Standing EZ curl 95x12

Bench Press 225x5
Standing EZ curl 115x10

Bench Press 275x5
Standing EZ curl 115x12

Bench Press 275x5
Standing EZ curl 115x12

Bench Press 275x5
Standing EZ curl 115x12

Bench Press 275x5
Standing EZ curl 115x12

Bench Press 275x5
Standing EZ curl 115x12

Incline Bench Press 225x10
Standing EZ curl 115x15

Lateral Raises:
5s x25
20s x12
35s x10
40s x10
40s x10

Abs: to do over lunch

Notes:
-EZ bar just to make sure I don’t over do it on the LHB tendon.

[securekey]

I agree with the others... things are working too well for you to switch right now. You seem to have your diet and training dialed in. It's tough to mess with synergy.

[FlaIronMind]

I agree with the others... things are working too well for you to switch right now. You seem to have your diet and training dialed in. It's tough to mess with synergy.

^^^this.

Awesome work as always Doc.

[induced_drag]

^^^Wisdom.

I'll stick to the plan and see if 5pps can be on the way. Thanks for the reinforcement.
..

Just adding to what everyone has said. You are as dialed in as they come. Really I hope to be able to learn some things from you as my ultimate goal is to stay on the leaner side year round.

You are inspiration that it CAN be done. Dont second guess yourself. Really....I think you are almost at the peak of what a man can do. 50years ago, (before drugs took over the sport), you would have easily been Mr Universe. (Heavy thought).

[fittofattofit]

And two great sessions just to prove that you are doinitrite!
I just can't fathom doing pull-ups with 115 lbs hanging form a belt, let alone for multiple sets of 10 reps
An another great 'anterior session' with the sets of 275 on the benching

Are you going to bump the daily cal target to 2450 now?

[cmoore]

I agree with Andrew, ehat you are doing is working nicely for you. As long as the weights continue to rise I wouldn't change anything. And it doesn't look too far away before we see an official 2xBW pull-up contest thread, but I think you will be the only poster there.
I have seen BTO's frame and if I could find a cheap enough frame section I would be all over one of those.

I agree with the others... things are working too well for you to switch right now. You seem to have your diet and training dialed in. It's tough to mess with synergy.

^^^this.

Awesome work as always Doc.

Just adding to what everyone has said. You are as dialed in as they come. Really I hope to be able to learn some things from you as my ultimate goal is to stay on the leaner side year round.

You are inspiration that it CAN be done. Dont second guess yourself. Really....I think you are almost at the peak of what a man can do. 50years ago, (before drugs took over the sport), you would have easily been Mr Universe. (Heavy thought).

And two great sessions just to prove that you are doinitrite!
I just can't fathom doing pull-ups with 115 lbs hanging form a belt, let alone for multiple sets of 10 reps
An another great 'anterior session' with the sets of 275 on the benching

Thanks for all the support guys. I really appreciate it.

Are you going to bump the daily cal target to 2450 now?

Yes. Bumped calories starting yesterday. We'll see what happens.

[cmoore]

Tuesday’s Macros:
Calories 2493 (goal <2500)

Total Fat (g) 96
Saturated 39
Polyunsaturated 7
Monounsaturated 5
Trans 2

Cholesterol (mg) 635
Sodium (mg) 4770
Potassium (mg) 3493

Total Carbs (g) 137
Fiber: 19
Sugars 53

Protein (g) 271


Tuesday’s Lifts: Legs

AM

Fwd Lunge 135x5 L
Fwd Lunge 135x5 R
Squat 135x8

Squat 135x8

Fwd Lunge 225x5 L
Fwd Lunge 225x5 R
Squat 225x8

Fwd Lunge 275x1 L
Fwd Lunge 275x1 R
Squat 275x3

Fwd Lunge 315x1 L
Fwd Lunge 315x1 R
Squat 315x1

Squat 315x1

Squat 315x1

Squat 365x1

Squat 385x2

Squat 275x8

Squat 225x12

Run out of time.



Lunch:

Stride out (.5mile)

Seated Leg Curl
90x12
120x12
150x12
150x12
150x12
150x12

Seated LF calf extension
190x15
190x15
190x15
190x15
190x15

Standing LF leg curl
40x8 R
40x8 L
60x8 R
60x8 L
80x8 R
80x8 L
100x8 R
100x8 L
120x8 R
120x8 L

Seated LF calf extension
190x15

Roman ham shrugs x to burn

Seated LF calf extension
190x15
190x15

Roman ham shrugs x to burn

LF quad extension
150x15
150x15

Stride out (.5 mile)

[ntrllftr]

Strong lunges and squats!!! A lot of volume later on. Looks like you were in the zone.
I think after reading your last session... I'm going to add a couple more sets to my leg training next time. So, Thanks!!!

[fittofattofit]

A huge day hitting the legs in two sessions: really heavy duty squatting after starting out with pyramiding those lunges to 315. Mirin' squatting 385 x 2 and then finishing off with the 225 x 12
Huge volume for the lunch session --- I assume food came after the workout

[baker]

I get so many good ideas from this journal.........

[FlaIronMind]

Killing it today...again. Great job Doc. And way to toast the LE. Big fan of doing that myself.

[ironwill2008]

Good job on Lunges as usual, as well as those Hex Deads.

[polishedball]

Love the vids from the weekend! reminded me I have to add the trap bar deads back in at some point. Kinda scared to try that plank skull, but with some luck maybe ill be odd n find comfort in it also.

[cmoore]

Strong lunges and squats!!! A lot of volume later on. Looks like you were in the zone.
I think after reading your last session... I'm going to add a couple more sets to my leg training next time. So, Thanks!!!

A huge day hitting the legs in two sessions: really heavy duty squatting after starting out with pyramiding those lunges to 315. Mirin' squatting 385 x 2 and then finishing off with the 225 x 12
Huge volume for the lunch session --- I assume food came after the workout

I get so many good ideas from this journal.........

Killing it today...again. Great job Doc. And way to toast the LE. Big fan of doing that myself.

Good job on Lunges as usual, as well as those Hex Deads.

Love the vids from the weekend! reminded me I have to add the trap bar deads back in at some point. Kinda scared to try that plank skull, but with some luck maybe ill be odd n find comfort in it also.

Thanks guys. Yesterday was the second Two a Day split on legs. I really like it on squat day.


_______________________


Tuesday’s Macros:
Calories 2491 (goal <2500)

Total Fat (g) 82
Saturated 30
Polyunsaturated 16
Monounsaturated 8
Trans 0

Cholesterol (mg) 702
Sodium (mg) 4341
Potassium (mg) 4262

Total Carbs (g) 137
Fiber: 19
Sugars 62

Protein (g) 324


Wednesday’s Lifts: Posterior

CG: Close grip
SC: Skull Crusher

CG barx25, SC barx25
CG 45x25, SC 45x25

Muscle Up x5 (stopped at 5, split edge of R palm open and it started bleeding pretty good)
CG 75x8, SC 75x8, CG 75x8
BB Shrug 135x20

Weighted Pull Up BW+115 x1
CG 115x5, SC 115x5, CG 115x5
BB Shrug 225x20

Weighted Pull Up BW+135 x1
CG 115x5, SC 115x5, CG 115x5
BB Shrug 315x12

Weighted Pull Up BW+165 x1
CG 115x5, SC 115x5, CG 115x5
BB shrug 405x10

Weighted Pull Up BW+115 x8
CG 115x5, SC 115x5, CG 115x5
BB shrug 405x10

Weighted Pull Up BW+75 x12
CG 115x5, SC 115x5, CG 115x5
BB shrug 405x10

Weighted Pull Up BW+45 x15
CG 75x8, SC 75x15, CG 75x12
BB shrug 405x10

Weighted Pull Up BW+45 x15
CG 75x8, SC 75x15, CG 75x12
BB shrug 405x10


Abs: to do over lunch



“My demons are fed, my mind is quiet, and I feel alone.”

[DuhGainz]

Jesus Christ cmoore, your Aesthetics is something only true dedication takes. I see your workout log but I'm still curious to how you've managed this kind of physique; I know it takes a load of work but I've always had a naturally athletic body and I'm curious to see my potential. You got any pointers brother?

-Semper Fidelis

[cmoore]

Jesus Christ cmoore, your Aesthetics is something only true dedication takes. I see your workout log but I'm still curious to how you've managed this kind of physique; I know it takes a load of work but I've always had a naturally athletic body and I'm curious to see my potential. You got any pointers brother?

-Semper Fidelis

Train EVERYDAY. Train as hard and heavy as you possibly can. Leave nothing.
Eat at least 1-1.5g Pro/lb goal weight, at least .5 g Fat /lb goal weight, keep carbs under 150.
Drink 1-2 gallons a day.
GL. Semper, Charlie Golf 1

___________________

Wednesday’s Macros:
Calories 2598 (goal <2500)

Total Fat (g) 98
Saturated 24
Polyunsaturated 12
Monounsaturated 30
Trans 0

Cholesterol (mg) 555
Sodium (mg) 3966
Potassium (mg) 5592

Total Carbs (g) 136
Fiber: 26
Sugars 65

Protein (g) 280

*Felt a little run downso I bumped the cals just a little bit more end of day.

Thursday’s Lifts: Anterior

Bench Press Bar x25
Standing Oly bar Curl Barx25

Bench Press 135x8
Standing Oly curl 90x12

Bench Press 185x5
Standing Oly Curl 115x10

Bench Press 225x1
Standing Oly Curl 135x5

Bench Press 275x1
Standing Oly Curl 135x5

Bench Press 325x0 *vid (Triceps fail)
Standing Oly Curl 135x5




Bench Press 315x1 +2 on spotted fingers
Standing Oly Curl 135x5

Incline DB press 130s x3 *vid
Standing Oly Curl 135x5



Incline DB press 120s x5
Standing Oly Curl 135x5

Incline Db press 120s x6
Incline DB curl 55s x5


Abs: over lunch

Notes:
-Grrr. Thought maybe 325 would go. Ugh. On the bright side 315 continues to feel pretty good and my incline press feels decent
-miss my glove, need to take the time to build the new powered version.

[cmoore]

Thursday’s Macros:
Calories 2492 (goal <2500)

Total Fat (g) 104
Saturated 26
Polyunsaturated 14
Monounsaturated 44
Trans 0

Cholesterol (mg) 658
Sodium (mg) 4224
Potassium (mg) 4133

Total Carbs (g) 95
Fiber: 18
Sugars 36

Protein (g) 294


Friday’s Lifts: Legs



Machine warm ups
Box warm ups

Reverse Lunge
135x5 L
135x5 R
225x1 L
225x1 R
315x1 L
315x1 R
405x1 L
405x1 R
405x1 L
405x1 R
315x3 L
315x3 R



Oly bar Deficit Deadlift (~4-5” well) 135x8
Oly bar Deficit Deadlift (~4-5” well) 225x8
Oly bar DL 315x5 (easy lift)

Standing Calf Machine // Seated calf machine
Half Stack x15 // 3 plates x15
Full stack x15 // 4 plates x15
Full stack x15 // 4 plates x15
Full stack x15 // 4 plates x15
Full stack x15 // 4 plates x15

[baker]

Wow. Your in for some sore glutes my friend.

[Euqinom]

I'm jelly of your gym.

[hardNheavy2011]

I said it before in the video/pic thread; this is ridiculous!! In for advice!

[fittofattofit]

Awesome sessions CM!
You almost had that bench press, but you killed the 130lb DBs --- great ROM and great control on those!
And I'm so jealous of your leg strength
Those 405 reverse lunges are seriously alpha and that is a great pic.........I'm admiring your glutes (and the strong back position). Definite no homo but that's where the strength for that lift comes from
Great work on the deficit deads as well
Maybe that extra 100 cals is paying off

[cmoore]

I said it before in the video/pic thread; this is ridiculous!! In for advice!

Thanks big guy. I answered but forgot to add how I mix these in. I rotate my leg routine. Typically legs get hit 2 or 3 times a week:
Day 1 is Fwd Lunge, Squats, calves and machines.

Day 2 is Rev Lunge, Deads, calves and sometimes machines.

Wow. Your in for some sore glutes my friend.

Gawd I hope so, I think I earned it.

I'm jelly of your gym.

I love my gym!

Awesome sessions CM!
You almost had that bench press, but you killed the 130lb DBs --- great ROM and great control on those!
And I'm so jealous of your leg strength
Those 405 reverse lunges are seriously alpha and that is a great pic.........I'm admiring your glutes (and the strong back position). Definite no homo but that's where the strength for that lift comes from
Great work on the deficit deads as well
Maybe that extra 100 cals is paying off

I was so bummed. It felt so good then my tris just petered out. Maybe next time.
I hope so. Went the full 100 cal, so at the very least I figure it gives me new insentive to train harder.

[Bo_Flecks]

I was catching up on your journal last night and saw the pic of you doing lunges with 405. Good gawd almighty.

Made me want to cut my hiatus short and hit the gym... but, I'll be sticking to the plan. One more week of self imposed absence from the iron to go, and then I can get my fix on.

Leg work is what I am looking forward to the most. Thanks for the inspiration, C.

[cmoore]

I was catching up on your journal last night and saw the pic of you doing lunges with 405. Good gawd almighty.
Leg work is what I am looking forward to the most. Thanks for the inspiration, C.

Thanks SteBo. Looking forward to reading your next chapter.

_____________

I told myself if I was really really sore I could take Saturday off. For better or worse, I am not sore.
No rest for the wicked I suppose.