MuscleScience's Iron Lab

[MuscleScience]

Leg day:

Warmup: 20 min b-ball, body weight walking lunges, 5min stair stepper.

Squats:
Bar 20 reps low and slow
135x10
185x10
225x10
225x7
225x6

Leg press:
6 plates total x10
8 “. “X10
10 “. “X10
12 “. “X10 for 2WS

Leg press calf raises:
12plates 3x10

Sldl:
135x10
3WS 185x10

SM calf raises:
4WS 225x10 very slow negatives

Single leg curl:
4WS 135x10

Sissy Squats:
3WS 45lbs plate overhead x10

Walking lunges 100 feet with 10 squats at the end
3WS 60x10

Leg extensions:
3WS 135x10

Cardio: none other than b-ball warm up

Comments: really a pretty brutal workout, it was fun and it was hard to pull myself away. My groin stayed pretty sore throughout the workout but not in a capacity to where it stopped me. Right quad felt great, went up fairly heavy on leg press and the quad gave me zero trouble. Day 9 of Keto, I almost kicked myself out of ketosis with s banana and PB in my pre-WO shake. Have to be stricter either my carbs i guess. I’ll retest before bed to see where I’m at.

[OdinsOtherSon]

^^ Rocked that leg w/o brother. Glad to hear no pain or injury ended it early. I’m dreading my first leg day after this virus. I’ve probably lost 10 lbs not to mention the fluid, electrolyte, vitamin/mineral and other nutrient loss. Yep, legs are gonna suck. Lol

[MuscleScience]

^^ Rocked that leg w/o brother. Glad to hear no pain or injury ended it early. I’m dreading my first leg day after this virus. I’ve probably lost 10 lbs not to mention the fluid, electrolyte, vitamin/mineral and other nutrient loss. Yep, legs are gonna suck. Lol

Load up with pedilite that’s what i do when I’m sick or after I’m sick to get rehydrated.

[Gallowmere]

Load up with pedilite that’s what i do when I’m sick or after I’m sick to get rehydrated.

Seconding this. During my recent bout of food poisoning, Pedialyte, Halo Top and protein shakes were all I could keep down. Ended up never getting dehydrated, in spite of the fact that I was hosing from both ends near constantly.

[MuscleScience]

Shoulders and Arms yesterday,

Was uber sore from legs the day before so i spent 30 min warming up and doing cardio. Got some comments on how my shoulders are filling out. I’ve never in my life trained them this hard, and I wish i would have. They are quickly along with my triceps becoming my best feature.

[MuscleScience]

Carb re feed day,

Already got sick slightly after eating two waffles.

[MuscleScience]

Chest and Tris,

Warmup: 20min b-ball, SITs exercises

Incline bench:
135x10
135x10
185x10
225x10
225x9
225x7

DB flat Bench:
75x10
2ws 85x10

Incline SM skull crushers:
95x10
115x10
135x5

DB pull overs:
3WS 65x10

DB French press Single Arm:
2ws 35x5
32.5x5 forced repped last two

Lower pulley tri extension single arm:
3WS 20x10

Pec deck:
3WS 135x10

Tri press downs:
3WS 40x10

Cardio:20min stair stepper, 20min HIIT

Comments: yesterday was my refeed day and i gained about 7 lbs of water. This morning when i checked Ketone levels they were zero.
After tonight’s workout I’m back into slight ketosis already. Very pleased with that. I’ve had less than 10 total carbs today. Doing all the cardio and working fast seems to be the ticket to getting into ketosis quickly. I’ll do around and hour total of cardio again tomorrow then back it down depending how deep I’m into ketosis by then.

My lifts felt strong as hell today. I benched 225 on incline for 10 reps, I’ve never done that before. Granted that was my first lift of the day and i didn’t flat bench to give my pec tendons a rest. All other lifts i felt very strong on.

[hammerheart]

MS why is that I can't lose weight. No matter if I down 2000 or 3000kc daily, I just feel more lousy than usual with former intake, could be there anything preventing me from mobilizing stored fat? Thyroid tests are remarkable, FT3 is hovering near top of range.



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[MuscleScience]

MS why is that I can't lose weight. No matter if I down 2000 or 3000kc daily, I just feel more lousy than usual with former intake, could be there anything preventing me from mobilizing stored fat? Thyroid tests are remarkable, FT3 is hovering near top of range.



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Good question, you seem to be fairly lean already from what i remember. Typically though you need a very solid and consistent diet over many many months. The leaner you already are the slower the last bit is to get off. Don’t get discouraged and stay the path.

[MuscleScience]

Back and Bi’s,

Not one of my normal high volume bruisers. Have a 2 week road trip for work and the holidays here in a few hours so didn’t want to be super sore. Got a lot of higher rep work in, trying to get back into ketosis after my refeed.

Cardio: 45min

[MuscleScience]

Travel day today, 13 hours in a car. Uggg. I’m ready for bed lol

[Gallowmere]

Travel day today, 13 hours in a car. Uggg. I’m ready for bed lol

I know them feels. After beings a truck driver for years, I can barely stand to sit in a vehicle for more than an hour anymore. By the second hour of having to sit still, I am ready to claw my face off, especially when bulking.

[OdinsOtherSon]

Morning MS. Things have been crazy this week so I’m behind, as usual. How’s the leg coming along?

[OdinsOtherSon]

Arms/shoulders:

3 sets hammer strength presses

3 sets shrugs w/ shrug bar

3 sets narrow grip bench press

3 sets reverse grip cable extensions super set w/ French presses

3 sets standings db curls super set w/ machine curls

Ever since I started this maintenance routine, I’m working muscle groups twice a week, with lower weight and less exercise movements, but reps are up. Also, I forgot just how long a combo arms/shoulders day can be.

Heading to grocery store. Making beef tips and rice tonight.

[songdog]

Good morning MS and wat is happening in your world?

[RaginCajun]

safe travels bud!

going shoot that gun any?

its hunting season all over!

[MuscleScience]

Hey guys, just checking in. Been pretty busy with travel and bizz meetings and stuff. No workouts to report but it might be s good thing as this might just be
A catch-up week for my body. I actually feel pretty good all over.

I’ll check in again in a few days.

[OdinsOtherSon]

Yesterday was chest/back; today, legs:

3 sets squats

3 sets of single leg, leg extensions. Really focusing on negative and form

3 sets seated leg curls

4 sets standings calf raises

Cooking eggs and oatmeal now. Hope everyone has a great weekend!

[MuscleScience]

Yesterday was chest/back; today, legs:

3 sets squats

3 sets of single leg, leg extensions. Really focusing on negative and form

3 sets seated leg curls

4 sets standings calf raises

Cooking eggs and oatmeal now. Hope everyone has a great weekend!

Just got in a good workout too. Shoulders and arms, with a bit of back. Hitting the road in the AM to visit some vendors on Monday morning.

[MuscleScience]

Legs today,

Travel day today so i went in and did a quick leg workout just to get it in before i got on the road. Kinda can’t wait to get home next week and get the diet and exercise back to normal. Check back in a few days.

[RaginCajun]

how's it going bud?

[MuscleScience]

how's it going bud?

Good, finally off the road. Will be hitting the gym tonight and back into my regular schedule. What’s up with you?

[MuscleScience]

Chest and Tris,

Warm up: 15 min threadmill and battle ropes, SITs exercises

Bench:
Bar x25
135x20
185x10
225x10
245x5
265x5
275x1 left elbow was hurting so stopped

DB press:
85x10
100x8
100x5

Tri press downs:

3WS 37.5x10

30min cardio:

Comments:
My left elbow was hurting really bad so i tried to work around it. I had also had been sick for the last 3 days so my lungs were killing me. Hopefully i will feel better tomorrow for legs.

[Obs]

Chest and Tris,

Warm up: 15 min threadmill and battle ropes, SITs exercises

Bench:
Bar x25
135x20
185x10
225x10
245x5
265x5
275x1 left shoulder was hurting so stopped

DB press:
85x10
100x8
100x5

Tri press downs:

3WS 37.5x10

30min cardio:

Comments:
My left elbow was hurting really bad so i tried to work around it. I had also had been sick for the last 3 days so my lungs were killing me. Hopefully i will feel better tomorrow for legs.

True warrior. I haven't touched a weight in a week. Get ready for a long sickness if its the same shit I have. It will be two weeks before my lungs are normal again.

[MuscleScience]

True warrior. I haven't touched a weight in a week. Get ready for a long sickness if its the same shit I have. It will be two weeks before my lungs are normal again.

I just picked up a mild cold over the weekend from one of my little cousins back home from thanksgiving. I actually feel pretty good, just don’t want to push it too much. I’m a little wiser than i use to be.

[MuscleScience]

Arms/shoulders:

3 sets hammer strength presses

3 sets shrugs w/ shrug bar

3 sets narrow grip bench press

3 sets reverse grip cable extensions super set w/ French presses

3 sets standings db curls super set w/ machine curls

Ever since I started this maintenance routine, I’m working muscle groups twice a week, with lower weight and less exercise movements, but reps are up. Also, I forgot just how long a combo arms/shoulders day can be.

Heading to grocery store. Making beef tips and rice tonight.

Looks like you have been crushing some workouts!

I just made up some Keto beef and veggie stew. Man was it good!

[MuscleScience]

safe travels bud!

going shoot that gun any?

its hunting season all over!

I actually helped my uncle process about 8-10 deer while home. He’s got a small plant that he runs in his retirement. They were bringing in some monsters. Just the few i saw had some dresses weight in the 180lbs range. Those are monster deer.

I shot my new rifle finally. 400 rounds with no failures or jams. It’s an MSR15 custom built. Chambered in .223 Wylde with eotech optics. Probably put a primary arms magnifier on once i get a bit of a budget to buy gun parts. Here a cool pic I got of my muzzle brake.

[OdinsOtherSon]

Sweet looking firearm! 400 rounds...that’s a great day of shooting. I’ve been very tempted to pick up deer hunting again simply to augment my protein source. 2-3 deer in the freezer will make up a lot of high quality meals!

[MuscleScience]

Sweet looking firearm! 400 rounds...that’s a great day of shooting. I’ve been very tempted to pick up deer hunting again simply to augment my protein source. 2-3 deer in the freezer will make up a lot of high quality meals!

For sure you wouldn’t have to buy much after that. I’m not a huge venison fan but i love me some summer sausage, deer jerky and even some brats out of it.

[OdinsOtherSon]

For sure you wouldn’t have to buy much after that. I’m not a huge venison fan but i love me some summer sausage, deer jerky and even some brats out of it.

Some properly marinated and grilled tenderloins are hard to beat too.

[OdinsOtherSon]

Yesterday was leg day. Today chest.

3x10 decline bench, 225

3x6 incline bench, 225

3x10 incline hammer strength, 115 each side

3x10 flat bench db, 70s super set w/ machine presses

Rotisserie chicken and rice afterward and heading home to put potatoes in the crockpot which has a pot roast in it. Getting famished just thinking about it!

[MuscleScience]

Sick day today,

Apparently I’m not over my cold. So i slept most of the afternoon. My chest is so congested and is killing me. I took a hot shower to help but no dice. Hopefully I will feel better tomorrow. Cause I got legs to blast and need to get into ketosis.

[OdinsOtherSon]

Sick day today,

Apparently I’m not over my cold. So i slept most of the afternoon. My chest is so congested and is killing me. I took a hot shower to help but no dice. Hopefully I will feel better tomorrow. Cause I got legs to blast and need to get into ketosis.

Hate to hear this, MS. Hope you’re able to kick it soon. Nothing more exhausting than coughing and hacking from congestion. Get some rest brother!

[MuscleScience]

Hate to hear this, MS. Hope you’re able to kick it soon. Nothing more exhausting than coughing and hacking from congestion. Get some rest brother!

On the flip side, I’ve dropped some BF in the process.

[Obs]

Sick day today,

Apparently I’m not over my cold. So i slept most of the afternoon. My chest is so congested and is killing me. I took a hot shower to help but no dice. Hopefully I will feel better tomorrow. Cause I got legs to blast and need to get into ketosis.

This shit seems like nothing this your mucus turns on like a faucet and you literally feel like tou are drowning. I lost weight and got extremely pissed because I was doing so good. So I forced myself to do arms tonight. Still gagging. I wish you luck sir, get well.

[MuscleScience]

This shit seems like nothing this your mucus turns on like a faucet and you literally feel like tou are drowning. I lost weight and got extremely pissed because I was doing so good. So I forced myself to do arms tonight. Still gagging. I wish you luck sir, get well.

It’s weird, i felt great yesterday but today was like back to square one. Oh well, I’m cutting anyway so if i lose some fat, i lose some fat lol

[guitarzan]

Dang, maybe I need to get sick...lol

[OdinsOtherSon]

How are feeling today, MS?

[MuscleScience]

How are feeling today, MS?

Feel ok, but got a mild cause of Rhea. Guess it’s all working itself out

[hammerheart]

Feel ok, but got a mild cause of Rhea. Guess it’s all working itself out

Steatorrhea? No wonder you are leaning out.

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