cmoore

[FlaIronMind]

Great work of late and, yep Doc, the soreness and slow movement in my mind says that you did just what you should have.

Have a great weekend.

[cmoore]

Great work of late and, yep Doc, the soreness and slow movement in my mind says that you did just what you should have.

Have a great weekend.

Thanks. Doing better this afternoon. We had pizza for lunch and I went 4pcs. Somewhere between the sodium and the cals, my legs loosened up and I'm feeling much better. Of course my dinner will be pretty thin to stay under my days cal goal but man pizza tastes good.

[camau71]

Really nice work, in and subbed.

[cmoore]

Fridays’s Macros:

Calories 2375 (goal 2370)

Total Fat (g) 100
Saturated 47
Polyunsaturated 1
Monounsaturated 8
Trans 0

Cholesterol (mg) 790
Sodium (mg) 3103
Potassium (mg) 3118

Total Carbs (g) 124
Fiber: 14
Sugars 18

Protein (g) 250


Saturday's Lifts:

Muscle Up
BWx10
BWx10
BWx10

Weighted Pullups:
BW+75lbsx8
BW+115x4.8? (went for 5 but just didnt have it today)

BW+75x8

BW+45x18 (vid)


Muscle Up Pull Up Supersets:
8MU + 10PU
8MU + 10PU (vid)

8MU + 10PU

Orangutans
x16 (I lost count, vid)

x15
x15
x15

Tricep pressdowns
25x30
15x85
10x100
10x100

Skullcrushers (just getting back into these)
75x15
75x15
115x8
115x8

rope press downs
15x60
15x50
10x50

Shrugs:
135x50 (oh man did this burn)
225x20
315x10
315x10
315x10
225x20
225x15
135x25

Slow one arm shrugs with 3 count hold at the top
55x15
55x15

rev situps, bench crunches

comic relief (about hung myself on a MUPU set):


Note: Today went ok, I recovered quicker than normal but didnt have quite the power per set I would have liked. Looking over my diet, it seems like there's a trend of doing better when my cholesterol intake is higher than lower on the day before.

[FlaIronMind]

Good work today all around. Particularly with just "getting back into" the skullcrushers, those were very well done and solid numbers for sure. Good job Doc.

[cmoore]

Saturday's Macros:

Calories 2367(goal 2370)

Total Fat (g) 95
Saturated 46
Polyunsaturated 6
Monounsaturated 16
Trans 2

Cholesterol (mg) 722
Sodium (mg) 1976
Potassium (mg) 3674

Total Carbs (g) 131
Fiber: 21
Sugars 40

Protein (g) 247



Sunday’s lift:


Bench Barx25
EZ standing curl barx25
Bench 135x5
EZ standing curl 75x8
Bench 185x5
EZ standing curl 115x8
Bench 225x5
EZ standing curl 115x8
Bench 275x5
EZ standing curl 115x8
Bench 295x1 (felt light)
EZ standing curl 115x8
Bench 305x1 (felt heavy but moved without a hiccup)
EZ standing curl 115x8
Bench 315x NOPE (halfway up and spotter assist)
EZ standing curl 115x8


30* incline db press 110x5.x

EZ standing curl 115x8
30* incline db press 110x5 (difficult out of the hole and last rep was tough)
EZ standing curl 115x8
30* incline db press 110x5 (spotter needed out of hole and a little help on #5)
incline curl 35dbx12
30* incline db press 100x5 (spotter needed out of hole and a little help on #5)


Lateral DB raises 5dbx25
Lateral DB raises 20dbx12
Lateral DB raises 30dbx10
Lateral DB raises 30dbx10
Lateral DB raises 20dbx20


abs: romanians, revs situps, bench crunch

Notes: Not many people in the gym today. Difficult to get a spotter I trusted. First guy I asked for a spot (@275 BB) replies "Why? Are you scared?"

[Jtbny]

Great work here and excellent detail! Just wanted to chime in and say I'm following along (lurking actually)

[cmoore]

Great work here and excellent detail! Just wanted to chime in and say I'm following along (lurking actually)

Thanks! I appreciate your time and input.

[cmoore]

Been stuck on the idea of a refeed lately. My cut continues to go well (somehow managed to gain a pound last week?) and for the most part I've seemed to keep a good chunk of my muscle and a decent amount of my strength running a 300 cal deficit since new years. Since that time I've been true to my cals and macros (if Ive done a refeed I can't remember and it's not in my logs). A little voice in my head says I'm due for a real refeed but idk.

So the first question I need to answer is do I need a refeed at all? Things seem to be going well.

If I need a refeed would it be better to have:
a surplus day of a feed (M+1000)
a maintenance level refeed day (M)
Or just bump calories up a little (M-100) for a few days

[mickdoo]

You definitely need a refeed, My question this how much more bodyfat do you think you need to remove? I mean from your pics your body fat is very, very low. You seem to be at the 6-8 % range. With your low levels I would refeed twice a week like wed,sat with good carbs like sweet potatoes , IMHO, good log,great job I salute you sir

[Bo_Flecks]

So the first question I need to answer is do I need a refeed at all?

I have always followed Layne Norton's recommendations of at least one weekly re-feed on a cut. He contends that it actually keeps the fat loss moving by keeping your metabolism from stagnating.

According to Norton, re-feeds should be on the training day of your weakest muscle group, and consist of running your carbs up to maintenance level.

[cmoore]

Sundays’s Macros:
On Sunday I was thinking about refeeds so I swapped up my macros a little bit and cut my fats down and upped my carbs slightly. The way Monday morning felt, I think keeping the fat up is more important than the carbs.

Calories 2366 (goal 2370)

Total Fat (g) 80
Saturated 43
Polyunsaturated 2
Monounsaturated 13
Trans 0

Cholesterol (mg) 665
Sodium (mg) 1874
Potassium (mg) 3620

Total Carbs (g) 165
Fiber: 21
Sugars 84

Protein (g) 240

Monday’s Lift : Leg day

Today was a struggle. I had to buckle down to get through each and every set. I wasn’t tired, or unmotivated, the movements were just hard. My hips and knees were tight and my muscles felt sluggish. I pushed through it and had good form through out so I’ll call it a win for showing up.

Rev Lunge:

135X 12 each side
135x12 each side
225x12 each side
275x5 each side (this one shocked me as it was really hard)
275x6 each side (better than the first 275 but not great)

ATG Squats
135x12
185x12
225x8
275x6
275x5
225x10
185x12
185x10
135x15
135x15

Romanians
135x12
185x12
235x8
285x6
285x5
235x8
185x10
135x25

Standing calf machine (with 30 second BW stretch at end of each set)
Half stack x 20
full stack x 15
full stack x 14
full stack x 14
full stack x 11
full stack x 11
Half stack x 15

Thanks for the comments for the refeeds guys. I read them while I was struggling at the gym and decided today might as well be the day. So I decided to eat my maintenance cals today (2700). Went home and hit 900 cals at 7:30 and another 900 at 9:30. By 10:00 my veins were exploding and I was sweating like a pig (it was 50* outside fwiw). I’m guessing my thyroid really liked the calorie spike. I’ll spread the remaining calories (842) out over the rest of the day. Tomorrow I’ll drop back to 2370 and see how it goes. Thanks for the input everyone, I really appreciate it.

You definitely need a refeed, My question this how much more bodyfat do you think you need to remove? I mean from your pics your body fat is very, very low. You seem to be at the 6-8 % range. With your low levels I would refeed twice a week like wed,sat with good carbs like sweet potatoes , IMHO, good log,great job I salute you sir

Not sure how much farther I can go (2 pounds or so maybe?) but I have a few weeks until 40 so I'll keep on it and see.

I have always followed Layne Norton's recommendations of at least one weekly re-feed on a cut. He contends that it actually keeps the fat loss moving by keeping your metabolism from stagnating.

According to Norton, re-feeds should be on the training day of your weakest muscle group, and consist of running your carbs up to maintenance level.

THANKS!

[cmoore]

Mondays’s Macros:
Based on recommendations and a gut feeling I needed it, I did a maintenance level reefed yesterday (2700) where ~1800 of it occurred within 3 hours of my workout.

Calories 2698 (goal 2700 Refeed)

Total Fat (g) 107
Saturated 59
Polyunsaturated 2
Monounsaturated 10
Trans 0

Cholesterol (mg) 785
Sodium (mg) 2818
Potassium (mg) 5161

Total Carbs (g) 227
Fiber: 21
Sugars 121

Protein (g) 221

Tuesday’s Lifts: Posterior

Orangutans for warmup 2 sets BWx? (more than 12 but didn’t count)
Jack ups (modified pull up: release both hands at the top and reach up/out as high as possible then regrab on the way down) Warm Up BWx5

1 arm pull up each side*
1 arm pull up with 10 pound sling assist x4 each side*
1 arm pull up with 25 pound sling assistx5 each side*
*in vid below
Not where I want to be but it's a step forward towards getting back to where I was before the injuries



Muscle Up / Pull Up super sets ( the one arms really sapped my MUs today)
10 MU 12 PU
6 MU 10 PU
5 MU 8 PU

Pull Ups
20
20

Triceps straight bar press down
30x25
50x20
65x20
85x15
100x12

Skull Crushers (ez curl bar)
75x15
115x8
115x8
115x8
115x8
75x20

Shrugs:
135x25 with Bent over Row at end for 20 more
225x15
315x8
315x8
315x8
225x15
135x25 with bent over row x 10

Abs: roman chair, bench crunches, rev situp

[FlaIronMind]

Great work today Doc and I particularly like the tacking on of the bent-over rows after that set of shrugs. Nice going with those.

[hazto]

Sub, look forward to following. The information on the 1st page was very informative on how you work out and nutrition.

[cmoore]

Great work today Doc and I particularly like the tacking on of the bent-over rows after that set of shrugs. Nice going with those.

As my forearms get better and better (bilateral pronator teres tears) I'll start hitting things a little harder. Once I'm as scrawny as I need to be, and start eating again, hopefully I'll start moving some decent weight again too.

Sub, look forward to following. The information on the 1st page was very informative on how you work out and nutrition.

Thanks! Looking forward to your feedback and input too.

[tinywrist]

good stuff man, subbed

[cmoore]

good stuff man, subbed

Thanks TW.

[cmoore]

Tuesdays’s Macros:

Calories 2359 (goal 2370)

Total Fat (g) 93
Saturated 34
Polyunsaturated 7
Monounsaturated 25
Trans 0

Cholesterol (mg) 629
Sodium (mg) 2224
Potassium (mg) 3335

Total Carbs (g) 130
Fiber: 23
Sugars 30

Protein (g) 206


Wednesday’s lift: Anterior group.


Bench Barx25
EZ standing curl barx25
Bench 135x12
EZ standing curl 75x15
Bench 185x12
EZ standing curl 95x10
Bench 225x12
EZ standing curl 115x8
Bench 245x10
EZ standing curl 115x8
Bench 245x10
EZ standing curl 115x8
Bench 245x8
EZ standing curl 115x8
Bench 225x10
EZ standing curl 115x8
Bench 225x8
EZ standing curl 115x8

30* incline db press 110x5
30* incline db press 90x10
30* incline db press 90x8

Lateral DB raises 5dbx25
Lateral DB raises 20dbx15
Lateral DB raises 27.5dbx12
Lateral DB raises 30dbx8 w/ a super set of 8 half reps
Lateral DB raises 30dbx8 w/ a super set of 8 half reps
Lateral DB raises 20dbx15

bench situps

Note: My triceps were so sore today I could feel air move over them. I forgot how much I co-contract my triceps during one arm pull ups (guards my elbow joint) couple that with just getting back into skull crushers and BOOM! they’re wrecked. Impacted my chest routine a little bit but I went with a slight wider grip to compensate.

[cmoore]

Had time today b4 work so I made a new avi. My obliques are really starting to come into view. A well timed carb load/water drop and I might look pretty good

[TenThreeFive]

Not judging just curious if you are natty cmoore? Your shoulders look like shoulders of guys I know who aren't and if you are then you have to write a book and make some coin.

[cmoore]

Not judging just curious if you are natty cmoore? Your shoulders look like shoulders of guys I know who aren't and if you are then you have to write a book and make some coin.

Lol, yes natural. Military service frowned on that stuff, then I went to UW School of Rehab Med for P&O. Learned enough to know I don't want to screw with that stuff.

[TenThreeFive]

Lol, yes natural. Military service frowned on that stuff, then I went to UW School of Rehab Med for P&O. Learned enough to know I don't want to screw with that stuff.

Then take that comment as a compliment because I am serious when I say you could make some good coin teaching others. Next to timberwolf you are heads and shoulders above anyone else in the over 35 and timberwolf makes huge $$$'s.

[baker]

Just so I understand your nutritional approach correctly your keeping protein, carbs and fat consistent throughout the week, and then bumping your carbs by a whopping 100 grams on your refeed days. Is that correct?

[fittofattofit]

Shredded at 178!!
Great comeback from shoulder injury: strong benching, strong pull-ups and even muscle-ups, one-armed pull-ups and those 'orang-utans' (never seen those before!)! No shoulder weakness there now!

And huge volume for every session
Looking really good
Subbed here!

[cmoore]

Then take that comment as a compliment because I am serious when I say you could make some good coin teaching others. Next to timberwolf you are heads and shoulders above anyone else in the over 35 and timberwolf makes huge $$$'s.

Thanks. IDK about all that, I learn from the members here as much or more than I could teach anyone. As for $, my work is pretty rewarding. As a Prosthetist and Orthotist, I design,fabricate and fit devices to give people their lives back. Few things rival the feeling of watching my amputees live/play/run/walk on something I mixed up in a cup.

Just so I understand your nutritional approach correctly your keeping protein, carbs and fat consistent throughout the week, and then bumping your carbs by a whopping 100 grams on your refeed days. Is that correct?

I don't really have a refeed strategy honestly. This cut has been based on a 300 cal deficit with the original idea that I wouldn't need a refeed (just the occasional macro ratio change). The one refeed I've done was based on Steve's rec of a maintenance level intake so for that day I ate 300 more calories (maintenance). It seemed to go very well (felt great, and no bloating). I think I'll do it again next week and see how it goes.

Shredded at 178!!
Great comeback from shoulder injury: strong benching, strong pull-ups and even muscle-ups, one-armed pull-ups and those 'orang-utans' (never seen those before!)! No shoulder weakness there now!

And huge volume for every session
Looking really good
Subbed here!

Shoulder injuries are no fun and it was a tough and long road to get it back together. I'm still not as strong as before but the shoulder is pain free (which is awesome). Unfortunately I damaged my pronator teres in both arms months back and I'm working through them (no heavy snatch grip or dl for a while yet though).Thanks for the positive comments and sub. I appreciate your time and input.

[Bo_Flecks]

The one refeed I've done was based on Steve's rec of a maintenance level intake so for that day I ate 300 more calories (maintenance). It seemed to go very well (felt great, and no bloating). I think I'll do it again next week and see how it goes.

Glad it worked for you.

Norton recommends doing two refeeds per week, but I found that one was all I really needed (or could even afford to do because it slowed the fat loss too much).

[cmoore]

Wednesdays’s Macros:

Calories 2416 (goal 2370)

Total Fat (g) 128
Saturated 48
Polyunsaturated 2
Monounsaturated 30
Trans 0

Cholesterol (mg) 570
Sodium (mg) 2632
Potassium (mg) 4195

Total Carbs (g) 119
Fiber: 27
Sugars 49

Protein (g) 208

Thursday’s Lift : Leg day


Left knee and both hips felt tight today and right leg just felt tired over all. I worked through it and kept the tempo up enough to be constantly out of breath but the weights moved today were not heroic. Another day chalked up to "showing up."

Rev Lunge:

135X 12 Left
135x12 Right
225x12 Left
225x12 Right
275x6 Left (felt pretty easy left it at 6 thinking I'd go 315 for 6-8)
275x6 Right (was pretty hard, felt a little clumsy and changed my mind about going heavier)
275x8 Left (banged it out and it felt pretty awesome)
275x8 Right (struggled with it but got 8 clean reps just the same)
225x12 Left (out of breath the whole time and making faces but the reps were clean and even paced)
225x12 Right (panting hard but clean reps and decent pace, had a rest pause at 10 and 11)

Bare foot ATG Squats (hips and left knee still felt really tight so I stayed light today. Figured the ROM was more important than a heavier lift with shorter rom)
135x12
185x12
225x8
225x8
225x8
185x12
185x10
135x12
135x12 (super stetted with Romanian DL 135x12)
135x12 (super stetted with Romanian DL 135x12)

Romanians
135x12* (super sets from above)
135x12* (super sets from above)
185x10
235x8
285x6 (felt pretty light and I thought about putting some real weight on but my forearms and elbows felt really tired under load)
285x5
235x8
185x10
135x12

Standing calf machine (with 30 second BW stretch at end of each set)
3/4 stack x 15
full stack x 15
full stack x 12
full stack x 12
full stack x 12
full stack x 12
*90% depth flush and stretch between each set

[fittofattofit]

Huge work to start your leg day with those heavy lunges before moving to the ATG back squats and the RDLs
Strong volume

[baker]

I don't really have a refeed strategy honestly. This cut has been based on a 300 cal deficit with the original idea that I wouldn't need a refeed (just the occasional macro ratio change). The one refeed I've done was based on Steve's rec of a maintenance level intake so for that day I ate 300 more calories (maintenance). It seemed to go very well (felt great, and no bloating). I think I'll do it again next week and see how it goes.

Well, I'd say the 300 calorie deficit is working based on your pics. Have you always done so much volume in your training? I've noticed that the guys who are in the best shape always seem to do TONS of volume work.