cmoore

[cmoore]

Killer stuff of late Doc, simply killer. I'll confess, in my case the feats demonstrated in those vids would be a recipe for an unmitigated disaster. Or face plant. Or both. Damn impressive my brother.

Happy New Year Doc.

Thanks Devil Dog.

Nice leg session, do you have a gym at work or do you drive to the gym on your lunch break? And I love cold weather, but that jumping in the water would be more than I could endure.

The club I train at has multiple locations. One a mile from home and one across the parking lot from my work. Aside from all the people, lunch workouts are pretty convenient.

[fittofattofit]

Not a machine. Just stubborn.


_____________________________

Wednesday: Legs

RL = Reverse Lunge
DL: Conventional dead, hook grip

RL BWxIDK

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 405x1 L

RL 405x1 R

DL 405x1

RL 275x10 L
RL 275x10 R
DL 405x1

Ran out of time (early clinic)

Lunch:

LF calf extension 90x25
LF QE 90x25

LF calf extension 130x25
LF QE 130x25

LF calf extension 160x25
LF QE 160x25


LF calf extension 190x25
LF QE 190x25

LF calf extension 210x25
LF QE 210x15

LF calf extension 250x25
LF QE 250x15

LF calf extension 250x25
Standing BW calf raises x50 each side

Standing Ham curl 50x12 L
Standing Ham curl 50x12 R
Seated 90* calf raise 2 plates x25
Standing BW calf raises x25

Standing Ham curl 80x12 L
Standing Ham curl 80x12 R
Seated 90* calf raise 2 plates x25
Standing BW calf raises x25

Standing Ham curl 110x12 L
Standing Ham curl 110x12 R
Seated 90* calf raise 2 plates x25
Standing BW calf raises x25

Notes:
-short am w/o required quick lunch w/o to make up
-Hams were tight/sore today.

That morning session was a great workout on its own --- short and to the point, with a few 4 plate lunges and deads!
Do you train in the mornings most days?
And nice lunch session --- you're very lucky to have two gym sites adjacent to work and home. Convenience makes such a difference when you're very busy ( my gym is only 5 minutes walk from home)

[cmoore]

That morning session was a great workout on its own --- short and to the point, with a few 4 plate lunges and deads!
Do you train in the mornings most days?
And nice lunch session --- you're very lucky to have two gym sites adjacent to work and home. Convenience makes such a difference when you're very busy ( my gym is only 5 minutes walk from home)

Typically train 5am weekdays and 7am weekends.
I'm lucky to have good gyms around that tolerate my unusualness.

________-

Thursday lifts: posterior

Shoulder, elbow, wrist warm ups via cables

Pull up x25
Triceps bar cable press down 50x20

Straight arm pull ups with "impossible" hold attempts x12
Triceps bar cable press down 70x20

Straight arm pull ups with "impossible" hold attempts x12
Triceps bar cable press down 85x20

Straight arm pull ups with "impossible" hold attempts x12
Triceps bar cable press down 100x20

Straight arm pull ups with "impossible" hold attempts x12
Triceps bar cable press down 115x10

TRX (rings) MUscle Up to Iron Cross (not quite deep enough IC)
TRX muscle up to Iron Cross with 1.5" grey band assist (better)
OLY bar: close grip 95x8, skull 95x8, CG 95x8

TRX muscle up to Iron Cross with 1.5" grey band assist (better)
OLY bar: close grip 115x6, sk 115x6, CG 115x6

TRX muscle up to Iron Cross with 1.5" grey band assist (better)
OLY bar: close grip 135x5, sk 135x5, CG 135x5

TRX muscle up to Iron Cross x3* with 1.5" grey band assist (better)
*short holds

Human flag L
Human flag R
Human flag L
Human flag R

BB shrug:
135x20
225x20
315x20
405x10

Abs: hammer mts machine

[fittofattofit]

Great pic of the straight arm pull-ups and cool vid of the iron cross! I hadn't thought of using assistance bands ---- great idea!

[EB68]

Great session cmoore. If I tried that iron cross I would end up on my behind. You have some amazing upper body strenght to pull that off.

[ironwill2008]

I'm lucky to have good gyms around that tolerate my unusualness.

QFT. Some won't even allow conventional lifts like Deadlifts.

[Bo_Flecks]

I'm lucky to have good gyms around that tolerate my unusualness.

Your unusualness has created a world class physique. That speaks volumes.

I wonder if you were some fat slob, if they would step in to stop all of the cool training stuff you do...

[cmoore]

Great pic of the straight arm pull-ups and cool vid of the iron cross! I hadn't thought of using assistance bands ---- great idea!

Great session cmoore. If I tried that iron cross I would end up on my behind. You have some amazing upper body strenght to pull that off.

Thanks guys.

QFT. Some won't even allow conventional lifts like Deadlifts.

I hate planet fitness too.

Your unusualness has created a world class physique. That speaks volumes.

I wonder if you were some fat slob, if they would step in to stop all of the cool training stuff you do...

IDK, probably. I do know that in general, people will behave differently around me depending on how I'm covered up or not.

_______________

Fridays lifts:Anterior

Today was HARD. Last night I had some triceps charley horses. and today sore long bi insertions, wicked tight wrists, and just tired shoulders. I likely would have been better off going home early. Cut my staple lifts short and just played around hoping id feel better. Never worked it out.

Bench Press barx25
Standing OLY bar curl barx20

Bench Press 135x12
Standing OLY bar curl 65x12

Bench Press 185x12
Standing OLY bar curl 95x12

Bench Press 225x8
Standing OLY bar curl 115x10

Bench Press 275x5
Standing OLY bar curl 135x5

Bench Press 275x5
Standing OLY bar curl 135x5

Bench Press 275x5
Standing OLY bar curl 135x5

Dip Press to Hand Stand (free)

Dip Press to Hand Stand (free)

Dip Press to Hand Stand (free)*
*over extended and fell (heel side)

Handstand for time

Handstand for time

Handstand for time

Handstand for time

Handstand for time

Handstand for time

Handstand for time

Dip Press to Hand Stand (w backstop)

Notes:
Everything was twice as hard today than would be normally. :-(

[mharrislove]

Great session cmoore. If I tried that iron cross I would end up on my behind. You have some amazing upper body strenght to pull that off.

No doubt.

[cmoore]

No doubt.

Thanks for the compliment.

______________

Saturdays lifts: Legs

BW Lunges & Box squats

Fwd lunge 135x5 L
Fwd lunge 135x5 R
Squat 135x5

Squat 135x5

Fwd lunge 225x5 L
Fwd lunge 225x5 R
Squat 225x5

Fwd lunge 275x1 L
Fwd lunge 275x1 R
Squat 275x1

Fwd lunge 315x1 L
Fwd lunge 315x1 R
Squat 315x1

Squat 315x4 (knee pain)

Stretched & Massaged

Squat 315x1 (not better, so done)

Standing calf Half Stack x15
Seated calf 2platesx25

Standing calf Full Stack x15
Seated calf 3platesx25

Standing calf Full Stack x15
Seated calf 3platesx25

Standing calf Full Stack x15
Seated calf 3platesx25
BW calf x50

Notes:
-some kind of weather event "pressure inversion" today, seems to be driving a tequila sized head ache which kept me distracted. Poor focus may have resulted in misaligned body mechanics and ugh right knee squawked loudly
-Time for a leg deload I guess.

[hazto]

As I have been following your journal, what are your calcs intake these days? You vid's are still amazing, strong upper body to pull off some of those body-weight moves.

[cmoore]

As I have been following your journal, what are your calcs intake these days?.

Eating about the same.
2425ish calories (40%P/40%F/20%C)

[fittofattofit]

I'm surprised that it was the squats that tweaked the knee after all the lunges --- I always find the lunges much harder to do and much harder on my knees

still a strong session as always!

Eating about the same.
2425ish calories (40%P/40%F/20%C)

ie between 2418 and 2432 calories per day

[securekey]

Smart move packing it in after the 'knee pain'. I tweaked mine a little hiking a few weeks back... I had that terrible feeling of "omg what have I done". Turned out to be nothing... but it freaked me out for a few min.

[Lou1se]

No complaining, but apparently I made faces...IDK

That alone used up whatever fat stores you were hoping to fuel you! lol

I just had an idea.. bit of a lost opportunity here. After that swim you should have done the flag, you would have broken every record in the book!!!! Of course, then we'd have to get the sledgehammer to knock you off the pole. We could finish by piecing you together like a jigsaw puzzle.......I love to steal a piece just to annoy everyone.


Nice job killing those legs. The iron cross was great to see, you held yourself well.
Hope your knee problem fixes itself.

[cmoore]

I'm surprised that it was the squats that tweaked the knee after all the lunges --- I always find the lunges much harder to do and much harder on my knees

I think that was why I stopped FWD lunges long ago (It wasnt until this spring that Bill inspired me to try them again). Regardless, the knee feels better today.

Secure: No reason to push a bad situation.

Lou1se: too funny


_______________________


Monday’s Lifts: Posterior

Cable warm ups for shoulder, elbow, wrist

Pull Ups x25
Triceps bar press down 50x20

Pull Ups x25
Triceps bar press down 70x20

One Arm Pull Up w/ grey band assist x5 R
One Arm Pull Up w/ grey band assist x5 L
Triceps bar press down 85x20
BB Shrug 135x20

One Arm Pull Up w/ orange band assist x3 R
One Arm Pull Up w/ orange band assist x3 L
Triceps bar press down 100x15
BB Shrug 225x20

Muscle Up x8
Triceps bar press down 115x15
BB Shrug 315x20

Muscle Up x8
Triceps bar press down 115x15
BB Shrug 405x10

Wide Grip behind the neck Pull Up x20

Notes:
-Took Sunday off
-quick easy day today, next back day I’ll get after it a bit more

[mharrislove]

Sorry to hear about the knee - I hope that it improves soon. Like F2F2F said, I'm surprised that squats were the culprit given the nature of the other leg work...

[fittofattofit]

25 rep BW pull-ups is obscene anyway

Notes:
-Took Sunday off

You'll be in danger of losing your 'Mayor of the gym' award!

[induced_drag]

Eating about the same.
2425ish calories (40%P/40%F/20%C)

What I find a little strange is that we take in the same cals (2400) yet this is what I cut at. I am sure we have similar LBM's (yours may even be greater). Yet, my activity level is MUCH MUCH less then yours. With only 3 workouts per week and much less volume.

Do you think your extended cutting or ultra lean state has slowed your metabolism some?

What are your thoughts?

My macros are different as well. 40%P,22%F,38%C FWIW. And heck....I struggle with my carbs this low!

[DuhGainz]

Hey Doc, nutrional wise do you eat to maintain or is it a super slow cut/bulk? And as far as working out from what I see do you utilize some type of strength/muscular endurance type of regime or what methods are you currently practicing while working out?

[cmoore]

Sorry to hear about the knee - I hope that it improves soon. Like F2F2F said, I'm surprised that squats were the culprit given the nature of the other leg work...

The squat is not likely the root cause (Probably the FWD lunges). But even if it's not robbing the bank, for sure it's driving the get away car. I'll be doubly cautious with it for a while.

You'll be in danger of losing your 'Mayor of the gym' award!

I know right.

What I find a little strange is that we take in the same cals (2400) yet this is what I cut at. I am sure we have similar LBM's (yours may even be greater). Yet, my activity level is MUCH MUCH less then yours. With only 3 workouts per week and much less volume.

Do you think your extended cutting or ultra lean state has slowed your metabolism some?

What are your thoughts?

My macros are different as well. 40%P,22%F,38%C FWIW. And heck....I struggle with my carbs this low!

For sure my met has adjusted a little bit.

Hey Doc, nutrional wise do you eat to maintain or is it a super slow cut/bulk? And as far as working out from what I see do you utilize some type of strength/muscular endurance type of regime or what methods are you currently practicing while working out?

Kinda holding still at the moment. Been focused more on movements than the scale or particular growth/cut lately.

______________________


Tuesday’s Lifts: Anterior

Benches were full, switched to Dumb Bells

Push Ups
Air Curls

Dbell bench 75s x15
Dbell standing curl 25s x20

Dbell bench 100s x12
Dbell standing curl 40s x15

Dbell bench 120s x10
Dbell standing curl 55s x15

Dbell bench 140s x5
Dbell standing curl 65s x12

Dbell bench 120s x7
Dbell standing curl 65s x12

Incline Dbell bench 120s x5
Incline Dbell curl 55s x8

Hand stand for time

Dip to hand stand press x1

Dip to hand stand press x1

Dip to hand stand press x1

Hand stand for time

Notes:
-Overslept my alarm (usually up at 4, woke up at 5:08). Rushed through things but had a pretty good pump going by the end.

[fittofattofit]

DB benching 140s x 5
Awesome strength at 184lbs......you should have a day off more often

[EB68]

DB benching 140s x 5
Awesome strength at 184lbs......you should have a day off more often

That is close to what I bench with both hands!

[ironwill2008]

The squat is not likely the root cause (Probably the FWD lunges). But even if it's not robbing the bank, for sure it's driving the get away car. I'll be doubly cautious with it for a while.

Your experience with Forward Lunges is a good example of how peoples' body mechanics differ. I've been doing them for almost 19 years, and have never had a knee problem. I've occasionally had a hamstring issue from them though.

For sure my met has adjusted a little bit.

One of the more-accurate calorie calculators (Katch-McArdle) has your maintenance calories at 3150!

[induced_drag]

.

One of the more-accurate calorie calculators (Katch-McArdle) has your maintenance calories at 3150!

Yea....had me puzzled too! Especially given his CRAZY high activity level. (crazy for me at least )


Cmoore, are you hungry daily...or has your body adjusted and you feel satisfied at your current caloric level?

[cmoore]

Your experience with Forward Lunges is a good example of how peoples' body mechanics differ. I've been doing them for almost 19 years, and have never had a knee problem. I've occasionally had a hamstring issue from them though.

For me the issue is hip alignment related. With poor alignment (rotation) my rectus femoris tracks the patella differently and can also load my collaterals offensively. This is why I'm such a stickler for my form.

One of the more-accurate calorie calculators (Katch-McArdle) has your maintenance calories at 3150!

Yea....had me puzzled too! Especially given his CRAZY high activity level. (crazy for me at least )


Cmoore, are you hungry daily...or has your body adjusted and you feel satisfied at your current caloric level?

Pretty much always hungry (even after eating refeed sized single meals 4k+).

I’ve always been a statistical outlier.

I think metabolic rates are as unique as our mitochondria. My engine idles pretty slow (resting heart rate is in the 40s) so maybe I just burn less fuel than the norm.

Similarly, I believe there is something to the bioavailability of the foods we eat. For the same calories and macros, the body can use multiple pathways to get them to the body and some are more efficient and better absorbing than others. Take a white potato for example, raw or cooked the body can absorb it, but the digestion and absorption process is dramatically different. Perhaps it’s just that what I eat works especially well for my body’s tract and because of that, less works like more? IDK but with the timing and macros I’m eating my BW is holding fast at 2425-ish per day. I should probably bump the cals up ever so slightly again.


Wednesday’s Lifts: Legs

DL: Conventional Dead
RL: Reverse Lunge
Sumo: Sumo dead lift

BW RL W/Us
DL 135x5
Sumo 135x5

RL 135x5 L
RL 135x5 R
DL 135x5
Sumo 135x5

RL 225x5 L
RL 225x5 R
DL 225x5
Sumo 225x5

RL 315x1 L
RL 315x1 R
DL 315x5
Sumo 315x5

DL 405x1
Sumo 405x1

Sumo 425x1

Had more in the tank but I promised my knee I wouldn’t do anything stupid this week.

Quad Ext 100x50
Lying Ham curl 155x8
Standing Calf Halfstack x20
Seated Ham 180x12
Seated Calf 2 plates x25

Quad Ext 100x50
Lying Ham curl 155x8
Standing Calf Full stack x20
Seated Ham 180x12
Seated Calf 4 plates x25

Standing Calf Full stack x20
Seated Calf 4 plates x25
Standing Calf BW x100

Notes:
-Hook grip double overhand getting more comfortable. Held 315 with no issue or difficulty
-no knee pain but wasn’t 100%.
-Sumo felt much easier on my knee than conventional.

[drudixon]

I had some catching up to do in here. You're on to iron crosses, way cool! I'll bet you get them down in a month or two. I really like how you are able to start from the bottom, go up, then lower into the cross. Can you do a full rotation? I've tried, but I can do dislocates all the way.

[cmoore]

Can you do a full rotation? I've tried, but I can do dislocates all the way.

I can but I have to pay real close attention to my shoulder.


Thursday’s Lifts: Posterior

No motivation, talked more than I lifted today.

Partial Giants, pull ups, and cables to warm up.

Muscle Up x8
Triceps Bar press down 50x20

Muscle Up x8
Triceps Bar press down 70x20

Muscle Up x8
Triceps Bar press down 85x20

Muscle Up x8
Triceps Bar press down 100x15

TRX strap (ring wannabe's) Pulls Up x20
TRX strap horizontal Row Up x10
Triceps Bar press down 115x15

TRX strap Muscle Up to Iron Cross w/ gray band assist
Triceps Bar press down 115x15

Muscle Up x8 (with a few On Tops)
Triceps Bar press down 115x15

Wide Grip Pull Up x25
Triceps Bar press down 115x15

Human Flag L
Human Flag R

Human Flag L
Human Flag R

[fittofattofit]

It's good that you took it easy on your knee on leg day but you still did a 425 sumo deadlift. I've found that he sumo stance puts pressure on my knees and they ache afterwards. I know my knee issues are different but I would have thought they wouldn't help patellar tracking

Nice posterior session for lacking motivation
TRX strap/ring pull-ups x 20 reps is pretty beastly!

[cmoore]

It's good that you took it easy on your knee on leg day but you still did a 425 sumo deadlift. I've found that he sumo stance puts pressure on my knees and they ache afterwards. I know my knee issues are different but I would have thought they wouldn't help patellar tracking

I would have thought so too but they felt good so I'm trying not to overthink it.


Friday’s Lifts: Anterior

Bench Press Bar x50
Standing OLY bar curl bar x25

Bench Press 135x12
Standing OLY bar curl 65x15

Bench Press 185x12
Standing OLY bar curl 95x12

Bench Press 225x8
Standing OLY bar curl 115x10

Bench Press 275x5
Standing OLY bar curl 135x5

Bench Press 275x5
Standing OLY bar curl 135x5

Bench Press 275x5
Standing OLY bar curl 135x5

Incline DB press 120s x5
Incline DB curl 55s x8

Handstand for time

Dip to Hand Stand Press x1

Dip to Hand Stand Press x1

Dip to Hand Stand Press x1

Dip to Hand Stand Press x1

Dip to Hand Stand Press x1

Dip to Hand Stand Press x1

Dip to Hand Stand Press x1

Dip to Hand Stand Press x1

Dip to Hand Stand Press x1

Dip to Hand Stand Press x1

Human Flag (for the old ladies on the balcony who cheered my dismount in the last press.)

Hand Stand for time

Abs: Hammer MTS




Skied with my son all day. 9” of fresh Friday morn and 8” had fallen the previous day. A perfect sunny day with no wind and temps in the teens.