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  1. #1
    Corpsman 91-99 & forever cmoore's Avatar
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    cmoore

    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.

    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.
    Since Jan I've been on a 300 cal deficit.

    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...
    Last edited by cmoore; 03-25-2012 at 06:05 PM.
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  2. #2
    Corpsman 91-99 & forever cmoore's Avatar
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    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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  3. #3
    Registered User orca's Avatar
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    Impressive guns. i look forward to following along.
    Kevin


    "We must all suffer one of two things: the pain of discipline or the pain of regret or disappointment."
    Jim Rohn
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  4. #4
    Corpsman 91-99 & forever cmoore's Avatar
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    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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  5. #5
    Corpsman 91-99 & forever cmoore's Avatar
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    Tuesday's Macros


    Calories 2390 (goal 2400300 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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  6. #6
    Corpsman 91-99 & forever cmoore's Avatar
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    03-28-2012
    Cellphone photo from today, never seems to look as good as the gym mirrors.

    "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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  7. #7
    Corpsman 91-99 & forever cmoore's Avatar
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    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



    Thursdays 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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  8. #8
    Progress not Perfection cowboybiker's Avatar
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    In.


    Nice work bro.
    Very impressive.
    Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude. Thomas Jefferson


    Be yourself; Everyone else is already taken. - Oscar Wilde
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  9. #9
    Corpsman 91-99 & forever cmoore's Avatar
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    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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  10. #10
    Corpsman 91-99 & forever cmoore's Avatar
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    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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  11. #11
    Corpsman 91-99 & forever cmoore's Avatar
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    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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    Great detailed journal. Awesome work!
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    Looks like bodybuilding is not your sport.Have you tried basketball.
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    Corpsman 91-99 & forever cmoore's Avatar
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    Originally Posted by polishedball View Post
    Great detailed journal. Awesome work!
    Thanks for stopping in, your insights are always welcome.
    "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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    Subb'd bro!
    David
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    Originally Posted by cmoore View Post
    Total shred.
    David
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    Corpsman 91-99 & forever cmoore's Avatar
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    Originally Posted by 2nd_chance View Post
    Total shred.
    Thanks big guy! Things are tightening up. I looked back over my prog photos today and in the last month I've made some good progress.

    Here's Feb 25th vs. April 1st (I'm 4 pounds lighter in the second pic).



    Still have a ways to go but I'm feeling pretty good about it.
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    Thought I would stop in and see what was going on in here.

    Originally Posted by cmoore View Post
    Still have a ways to go but I'm feeling pretty good about it.
    How much deeper are you planning to take your cut?
    ★cVc★
    11B1P 82nd ABN
    OUF☆EO12333☆OJC
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    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 )

    Originally Posted by Bo_Flecks View Post
    Thought I would stop in and see what was going on in here.



    How much deeper are you planning to take your cut?
    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.
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    Corpsman 91-99 & forever cmoore's Avatar
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    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)

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    OOH-RAH!

    Excellent work and return. Very well done Doc. Outstanding attention to detail as well.
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    Corpsman 91-99 & forever cmoore's Avatar
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    Originally Posted by FlaIronMind View Post
    OOH-RAH!

    Excellent work and return. Very well done Doc. Outstanding attention to detail as well.
    Thanks brother! I'm working on it.
    "I'm not a Ninja, but I played one on TV." -cmoore, American Ninja Warrior (ANW 7,8)

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    Tuesdayss 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


    Wednesdays 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
    *Im still working through those flexor pronator tears and so my grip endurance is still pretty crumby. Im 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 Ive gone to bed hungry despite hitting my macros. Im 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 wasnt as fired up today <shrug>).
    "I'm not a Ninja, but I played one on TV." -cmoore, American Ninja Warrior (ANW 7,8)

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    Weighted pullups 115 x 5 =
    David
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    Originally Posted by 2nd_chance View Post
    Weighted pullups 115 x 5 =
    Wow. In and subbed.
    Where the mind goes the body follows.

    IG @imbakes
    MFP bakerjb19
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    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.
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    Very inspirational. In and subbed.
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    Originally Posted by cmoore View Post
    Wednesday’s Macros:

    Calories 2368(goal 2370)
    Dude, I CANNOT believe that you couldn't squeeze in 2 more calories!!!
    David
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  29. #29
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    Originally Posted by 2nd_chance View Post
    Dude, I CANNOT believe that you couldn't squeeze in 2 more calories!!!
    LOL, I know huh. Actually asked myself as I was calculating last night if I should have a cucumber slice to get the last 2. The longer I'm on this cut, the more OCD I seem to get.
    "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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  30. #30
    Corpsman 91-99 & forever cmoore's Avatar
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    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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