MuscleScience's Iron Lab

[tarmyg]

No, like doing a reverse lunge. If I load the knee while I'm stepping backwards it mimics the movement I was doing when I shredded it the first time.

What about doing Box Step Up's making 100% sure you do not push off with the foot from the floor but really pull it off with the foot/leg that is on the box. Very easy to add weights with some dumbbells and such.

[kelkel]

Hmmm. With the smith my back leg really bears almost zero weight. just a little balance with it.

[MuscleScience]

What about doing Box Step Up's making 100% sure you do not push off with the foot from the floor but really pull it off with the foot/leg that is on the box. Very easy to add weights with some dumbbells and such.

Stepping up is fine, but I can't step down with my right leg if it's moving backwards. I can step down moving forward like going down stairs just fine.

[MuscleScience]

Hmmm. With the smith my back leg really bears almost zero weight. just a little balance with it.

I think it's just the angles are different, I will play with them a bit to see.

[tarmyg]

Stepping up is fine, but I can't step down with my right leg if it's moving backwards. I can step down moving forward like going down stairs just fine.

Hmm. Rubber band in a squat rack to help with pistol squats maybe? Never had this problem so my ideas are probably off.

"I stay mostly to myself but that's OK, they know me here"

[MuscleScience]

Hmm. Rubber band in a squat rack to help with pistol squats maybe? Never had this problem so my ideas are probably off.

"I stay mostly to myself but that's OK, they know me here"

I've been working up to pistol squats. I think it would be good for me overall if I could get to doing them on the regular. My quad strength had been pretty piss poor. Now that it's better it's probably time to start. Any recommendations on starting them out T?

[tarmyg]

I've been working up to pistol squats. I think it would be good for me overall if I could get to doing them on the regular. My quad strength had been pretty piss poor. Now that it's better it's probably time to start. Any recommendations on starting them out T?

I put a rubber band in between the poles of a squat rack and sit on it to get up. My biggest problem is stiffness though so a lot of dorsiflexion stretches is helping me.

[MuscleScience]

I put a rubber band in between the poles of a squat rack and sit on it to get up. My biggest problem is stiffness though so a lot of dorsiflexion stretches is helping me.

Got ya, my problem and had been my problem is my patella tendons get very tight. I think pistols would help solve that.

[NACH3]

I put a rubber band in between the poles of a squat rack and sit on it to get up. My biggest problem is stiffness though so a lot of dorsiflexion stretches is helping me.

This - if one doesn't have the Dorsi or planter fkextion they won't be able to perform an OH Squat either without their arms coming down either - as T said get a thick 100lb band put it around the ankle you want to stretch and walk out stretching the band then squat down as much as possible while stretching both planter and Dorsi flexion then roll your ankle around with your hands you'll be surprised how much it loosens those muscles/joints etc

[MuscleScience]

Shoulders yesterday.

Got a good shoulder workout with some heavy smith machine presses and lots of lateral felt work. My delts are really starting to grow and it's nice.

Got about 45 minutes of cardio after. Both stair stepper and some running in.

[MuscleScience]

Hamstrings today.

Good isolating hamstring day. Got a good pump going, could barely straighten my legs by the time I was done. Got on the threadmill and did 35-40 minute of interval running up hill. Felt really good, got a great sweat in and my hamstrings felt amazing after. Watched a lot of post fight interviews on YouTube. Really helps the time pass.

[MuscleScience]

Found an interesting review study that compared different intensity protocols for lifting. Might take a look if you got a second.

https://www.ncbi.nlm.nih.gov/m/pubme...from=/trending

[songdog]

Good morning MS sorry I have not been around a lil busy have a good day bro!

[MuscleScience]

Good morning MS sorry I have not been around a lil busy have a good day bro!

No worries, you getting any of the hurricane rain?

[MuscleScience]

Chest and Tris.

Decreased my volume today basically just 3 chest exercise and 3 tricep exercise. My elbows were still a Lito sore from that last couple weeks so I'm backing off a bit to let them heal. Went back and got about an hour of cardio tonight with 15min of the sauna. Man I love the Sauna now at my new gym.

Listing to podcast or watching YouTube vids during cardio has been a huge bump. I got into one tonight and before I knew it I was an hour in. I just wish this fat was coming off like it should.

A little frustrated with my BF not dropping, at this point in the past I would ha d been fairly lean. But I'm still hovering in the 15-18% bf range. I really think I am going to have to Keto diet or carb cycle. Any amount of carbs I eat goes straight to my fucking gut and love handles. Oh the joy of getting older...

[MuscleScience]

If you get a chance, listen to this podcast. Got a ton of great training and nutritional tips.

[songdog]

Good morning MS and wats going on today?

[MuscleScience]

Good morning MS and wats going on today?

Sup Song,

Just working on getting the business ready to go and lifting.

[MuscleScience]

Legs today

Pretty descent workout, I start my bulk next week so I am lifting to get ready for that. Researching doing a Keto style bulking diet, I've done well with Keto in the past. The last time I did Keto was 4 years ago and there wasn't much as far as supplements like there is now. So I'm researching those and how to use them in my bulk.

[Gallowmere]

Legs today

Pretty descent workout, I start my bulk next week so I am lifting to get ready for that. Researching doing a Keto style bulking diet, I've done well with Keto in the past. The last time I did Keto was 4 years ago and there wasn't much as far as supplements like there is now. So I'm researching those and how to use them in my bulk.

Man, good luck with it. I hope that your results are better than mine were. I love keto for cutting, but when I tried using it to bulk, all I got was fat, weak and tired. It felt exactly like cutting hard does, but without the benefit of fat loss.

[MuscleScience]

Man, good luck with it. I hope that your results are better than mine were. I love keto for cutting, but when I tried using it to bulk, all I got was fat, weak and tired. It felt exactly like cutting hard does, but without the benefit of fat loss.

Really? How long were you on the diet? Did you get the "Keto flu?" I did great cutting on it, but like you said. It might be a bit to rough.

[Gallowmere]

Really? How long were you on the diet? Did you get the "Keto flu?" I did great cutting on it, but like you said. It might be a bit to rough.

Nah, I never really dealt with the flu, especially while bulking.

Basically, I used keto for about six months of cutting from 185 to 150 (I was reeeaaally skinnyfat to start), so none of the "fat adapted" "needs more sodium/magnesium" stuff really applied. It was essentially just like I never upped the calories, except I had, and I was getting fat.

I even tried things like TKD and CKD. The former helped, but only for about the first five sets of my lifting session. The latter, I was good for about two days after refeeding, then right back to feeling the same.

[hammerheart]

Any amount of carbs I eat goes straight to my fucking gut and love handles. Oh the joy of getting older...

Sounds more like you need some actual androgens in your system. Ever tried masteron ?

[MuscleScience]

Nah, I never really dealt with the flu, especially while bulking.

Basically, I used keto for about six months of cutting from 185 to 150 (I was reeeaaally skinnyfat to start), so none of the "fat adapted" "needs more sodium/magnesium" stuff really applied. It was essentially just like I never upped the calories, except I had, and I was getting fat.

I even tried things like TKD and CKD. The former helped, but only for about the first five sets of my lifting session. The latter, I was good for about two days after refeeding, then right back to feeling the same.

I respond really well to carbs and bulking. I may just stick with the tried and true.

Sounds more like you need some actual androgens in your system. Ever tried masteron?

I actually never have. Should I do like a test, Deca Masterson run?

[hammerheart]

I'd be just curious to see how you respond to it alone you know mast being an androgenic DHT can replace some function of Test, imo. I respond strongly even to dosages <100mg weekly and that's for mast-e, only issue is it goes to paradoxically increase estrogen sides like water retention and puffy tits, but that's to be expected due to the compound displacing Test from binding proteins since mast got higher affinity.

Only thing about it that hurts is price.

[MuscleScience]

Nah, I never really dealt with the flu, especially while bulking.

Basically, I used keto for about six months of cutting from 185 to 150 (I was reeeaaally skinnyfat to start), so none of the "fat adapted" "needs more sodium/magnesium" stuff really applied. It was essentially just like I never upped the calories, except I had, and I was getting fat.

I even tried things like TKD and CKD. The former helped, but only for about the first five sets of my lifting session. The latter, I was good for about two days after refeeding, then right back to feeling the same.

I'd be just curious to see how you respond to it alone you know mast being an androgenic DHT can replace some function of Test, imo. I respond strongly even to dosages <100mg weekly and that's for mast-e, only issue is it goes to paradoxically increase estrogen sides like water retention and puffy tits, but that's to be expected due to the compound displacing Test from binding proteins since mast got higher affinity.

Only thing about it that hurts is price.

It sounds like I should just run test at HRT dose anyway. I got blood work in a couple days scheduled so I'm going to basically see what's what.

[MuscleScience]

Back and Biceps today,

Tried my first day of Keto and lifting on it. Essentially have had about 20gr of carbs today. I'm not sure I want to Keto and bulk now. My workout sucked balls, no pump, no energy I just called it a day and did abs

[kelkel]

Back and Biceps today,

Tried my first day of Keto and lifting on it. Essentially have had about 20gr of carbs today. I'm not sure I want to Keto and bulk now. My workout sucked balls, no pump, no energy I just called it a day and did abs

I would have called it a day way before abs were ever thought of.

[MuscleScience]

I would have called it a day way before abs were ever thought of.

Lol, to you even lift?

[tarmyg]

Back and Biceps today,

Tried my first day of Keto and lifting on it. Essentially have had about 20gr of carbs today. I'm not sure I want to Keto and bulk now. My workout sucked balls, no pump, no energy I just called it a day and did abs

Are you using any of the new Keto Supplements? If you actually get through this one I am interested to see how it works.

[MuscleScience]

Are you using any of the new Keto Supplements? If you actually get through this one I am interested to see how it works.

I haven't yet, it's a bit expensive and I haven't researched it enough. Kegenix is all I really know about it and that's just from listening to two podcast with Dom D'agostino. Which according to him works very well.

I will admit, when I was cutting for my last show in my Keto diet I got stredded and muscles felt full as F all the time. Granted I think it was 6-10 weeks only. But my strength never dipped and I felt good all the way up until the last week because of diet and water restrictions.

[tarmyg]

I haven't yet, it's a bit expensive and I haven't researched it enough. Kegenix is all I really know about it and that's just from listening to two podcast with Dom D'agostino. Which according to him works very well.

I will admit, when I was cutting for my last show in my Keto diet I got stredded and muscles felt full as F all the time. Granted I think it was 6-10 weeks only. But my strength never dipped and I felt good all the way up until the last week because of diet and water restrictions.

You probably know 99% of the stuff in this article but it's one of the most extensive ones I know on the subject.

http://www.precisionnutrition.com/ketogenic-diet

[Gallowmere]

Are you using any of the new Keto Supplements? If you actually get through this one I am interested to see how it works.

I did, very briefly. Yeah, they helped a small amount (Keto O/S and MCT oil did anyway), and then I thought "wtf am I doing? Broccoli and potatoes are a shedload cheaper, and more effective".

[MuscleScience]

You probably know 99% of the stuff in this article but it's one of the most extensive ones I know on the subject.

The Ketogenic Diet: Does it live up to the hype? The pros, the cons, and the facts about this not-so-new diet craze. | Precision Nutrition

That was very informative, they did kinda poo poo on my idea though lol.

[MuscleScience]

I did, very briefly. Yeah, they helped a small amount (Keto O/S and MCT oil did anyway), and then I thought "wtf am I doing? Broccoli and potatoes are a shedload cheaper, and more effective".

Kinda my thoughts exactly.

[hammerheart]

Join my way and have 1 lb of potatoes at a serving, daily.

[Gallowmere]

Join my way and have 1 lb of potatoes at a serving, daily.

That's how I roll, even though potatoes are the last thing I add upon reverse dieting out of a cut. Start with meat, then pounds of veg, then add in potatoes for bulking after the weight stabilizes.

Former fat guy volume eating issues and all of that.

[songdog]

Good morning MS and how is your day? Well I do good on my diet until the wife comes home.She is gone 4 days a week and always brings home donuts or cookies I swear she is the Anti Christ of my diet! No will power thats why I don't have it in the house and I am fine.:/

[kelkel]

Lol, to you even lift?

But on a serious note, I keep thinking I should start doing abs, particularly if I want to do a show next year. Throwing up at the thought of abs and maybe cardio..........having nightmares.

[hammerheart]

I have intense and painful cramps every time I attempted to do abs in isolation, it has always been that way.