MuscleScience's Iron Lab

[MuscleScience]

Rest and stretch day.

Buddy went back home, was going to go for a light run but decided to stretch and foam roll instead. Weight is upto 222 which is up 7 total lbs in about 4 weeks. Got a number of comments about my physique at the store and in downtown when we were walking around. It feels good to have a strong looking build again. One thing I’m working on is getting my midsection more trim. Has always been my week spot as I aged but is now frustratingly difficult to keep trim.

Next week will be a light week on lifting I will probably up the cardio and dail in the diet better to help tighten the stomach. My buddy introduced me to ezikeal bread. It’s very filling and full of fiber, I am going to switch to using that more. As I hope it helps with my appetite and keeping me regular.

[MuscleScience]

One thing I have shifted on is putting weight on slower and with better quality. When you are younger you try to put as much weight and muscle on as fast as possible. I think even with muscle, if you put it on to fast before the body and all it’s processes catch up and adapt. Your body isn’t able to hold onto it when things get rough. What I mean by that is, like if I’m sick I could lose 10-15 lbs in a week or so. And take months to get it back. Putting on to much mass to quickly sets the environment where you are basically just renting muscle. It would be very frustrating to lose all that hard work so fast.

So now my focus is more on putting on quality muscle and allowing my body to adapt and create a new homeostasis or new normal for itself. So if I put on a pound of muscle I let my metabolism catch up so that it is able to handle the new mass and it not be taxing to keep. Both allowing for the increase in calories that it takes to maintain it, allow for the cardiovascular system to adapt and supply it and the tendons to strenghtin to hold the muscle into place.

I guess it takes a little maturity to want to throttle back but I more prefer to build once and do it right then build twice and build it sloppy. Plus when you push your body too hard, you lead yourself to injury which slows you down.

[OdinsOtherSon]

One thing I have shifted on is putting weight on slower and with better quality. When you are younger you try to pill as much weight and muscle on as fast as possible. I think even with muscle, if you put it on to fast before the body and all it’s processes catch up and adapt. Your body isn’t able to hold onto it when things get rough. What I mean by that is, like if I’m sick I could lose 10-15 lbs in a week or so. And take months to get it back. Putting on to much mass to quickly sets the environment where you are basically just renting muscle. It would be very frustrating to lose all that hard work so fast.

So now my focus is more on putting on quality muscle and allowing my body to adapt and create a new homeostasis or new normal for itself. So if I put on a pound of muscle I let my metabolism catch up so that it is able to handle the new mass and it not be taxing to keep. Both allowing for the increase in calories that it takes to maintain it, allow for the cardiovascular system to adapt and supply it and the tendons to strenghtin to hold the muscle into place.

I guess it takes a little maturity to want to throttle back but I more prefer to build once and do it right then build twice and build it sloppy. Plus when you push your body too hard, you lead yourself to injury which slows you down.

Wow!! Excellent points here MS! Age and experience definitely brings new insight into how best to play this game. I’m in the same world you are...learning how to adapt, slow down and exercise a little patience. Injuries at my age are a huge set back, much more so than when I was younger. Definitely some pearls of wisdom here Brother!


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[MuscleScience]

Wow!! Excellent points here MS! Age and experience definitely brings new insight into how best to play this game. I’m in the same world you are...learning how to adapt, slow down and exercise a little patience. Injuries at my age are a huge set back, much more so than when I was younger. Definitely some pearls of wisdom here Brother!


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Patience is not one of my character traits unfortunately. Training is a microcosm of my life. If I need to work on something personally. I’ve learned to start off by doing it in my training. Learning to be patient is a major obstacle that I’m working on in my life right now.

[MuscleScience]

Chest and tris

Bench:
Warmup bar 2x20 very slow on the negative
Warmup 135x10 very slow negatives then working on the explosion up.
Working sets 225 3x10, very controller negatives with one second pause at the bottom. Really working on form and explosion. Took 1:30-2:30 min rest between sets to get full recovery.

Incline barbell bench. 185 3x10. Slow negatives and no lockouts st the top. Trying to keep tension on the pecs at all times.

DB Incline French press:
Warmup: 55lbs 1x10
Working sets: 65 1x10, 70 2x10
These seemed fairly easy at first but all of a sudden I would run out of gas later in the reps.

Single arm French press with 30lb DB. 3 set to failure and 3 forced reps at the end.

Single arm tri press downs: 3x10 at 30lbs high pulley last two sets to failure with forced reps.

Maching chest flys: 1x10 at 90 1x10 at 100, 1x10 at 115

Skull crushers on the low pulley 3x10 at 60lbs. Very different feel on this than traditional skull crushers. Felt it nicely in both the short medial and long heads.

Cardio: 40mins of HIIT on the threadmill.

[OdinsOtherSon]

Chest and tris

Bench:
Warmup bar 2x20 very slow on the negative
Warmup 135x10 very slow negatives then working on the explosion up.
Working sets 225 3x10, very controller negatives with one second pause at the bottom. Really working on form and explosion. Took 1:30-2:30 min rest between sets to get full recovery.

Incline barbell bench. 185 3x10. Slow negatives and no lockouts st the top. Trying to keep tension on the pecs at all times.

DB Incline French press:
Warmup: 55lbs 1x10
Working sets: 65 1x10, 70 2x10
These seemed fairly easy at first but all of a sudden I would run out of gas later in the reps.

Single arm French press with 30lb DB. 3 set to failure and 3 forced reps at the end.

Single arm tri press downs: 3x10 at 30lbs high pulley last two sets to failure with forced reps.

Maching chest flys: 1x10 at 90 1x10 at 100, 1x10 at 115

Skull crushers on the low pulley 3x10 at 60lbs. Very different feel on this than traditional skull crushers. Felt it nicely in both the short medial and long heads.

Cardio: 40mins of HIIT on the threadmill.

Geez!! That’s some work right there!! Great w/o MS!


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[RaginCajun]

Chest and tris

Bench:
Warmup bar 2x20 very slow on the negative
Warmup 135x10 very slow negatives then working on the explosion up.
Working sets 225 3x10, very controller negatives with one second pause at the bottom. Really working on form and explosion. Took 1:30-2:30 min rest between sets to get full recovery.

Incline barbell bench. 185 3x10. Slow negatives and no lockouts st the top. Trying to keep tension on the pecs at all times.

DB Incline French press:
Warmup: 55lbs 1x10
Working sets: 65 1x10, 70 2x10
These seemed fairly easy at first but all of a sudden I would run out of gas later in the reps.

Single arm French press with 30lb DB. 3 set to failure and 3 forced reps at the end.

Single arm tri press downs: 3x10 at 30lbs high pulley last two sets to failure with forced reps.

Maching chest flys: 1x10 at 90 1x10 at 100, 1x10 at 115

Skull crushers on the low pulley 3x10 at 60lbs. Very different feel on this than traditional skull crushers. Felt it nicely in both the short medial and long heads.

Cardio: 40mins of HIIT on the threadmill.

Nice work there MS!

Might have to try those skull crushers next time

[MuscleScience]

Nice work there MS!

Might have to try those skull crushers next time

Incline skull crushers are my new favorite!

[MuscleScience]

Rest day today. Woke up in the middle of the night to a very sore mid back and couldn’t move my neck. Kinda lazed around all day to keep it from being fucked more. Slapped some ice on it and had one of my MD buddies write me a script for flexoril. Once I can tolerate it will probably have to find a chiro or osteopath to work on it.

I’ll hit legs tomorrow no matter what. Probably from doing front squats last week now that I think about it.

Oh and my weekly weight in puts me at 225 this morning so up 10 lbs in a month. Gained a bit of fat but have really seen my legs FINALLY, starting to pop again.

[Obs]

Attachment 170697

[NACH3]

What's up MS!

How you be? Glad things are going well my brother! I'll Ttys

[tarmyg]

Attachment 170697

What is this a picture of?

[hammerheart]

What is this a picture of?

Varicose veins?

[tarmyg]

Varicose veins?

I had to Google that one. But from Dr. Google it seems it's incurable.

[MuscleScience]

What is this a picture of?

We are just sending nudes back and forth.

[MuscleScience]

Woke up with my neck feeling much better. Going to go hit legs after I get some food in me and wake up a bit. My legs feel good, I’m hoping to set some PR’s today.

[NACH3]

Varicose veins?

If so which it does look like, Awfully young to be getting those imho

[Obs]

What is this a picture of?

Private conversation. There is no way to pm pictures for me. So I posted it.
Its not my balls.... Sorry. This is my shaft.

[MuscleScience]

Leg day!

pre exhaustion on leg extension and leg press, plus 15 min of b-ball to get the blood flowing.

Squat: body weight 1x20 light, slow and controlled
135x 10 light and slow down and up
225x10 down slow
245x10 starting to get warmed up at this point
265x 10
285x5
305x2 (new PR) since knee injury. I thought about going up to 315 but i was feeling so good that I didn’t want to hurt myself. My groin was just starting to talk to me at this point anyway.

Leg press: close stance 315x20 very slow and light with half rep burnouts at the end.

Toe raises: 225x10 for 4 sets with double reps at the top on last two
Single Leg curls 105x10 for 4 sets. Last set I did half reps at the top with a coupe second squeeze and hold.

Cardio 45min total
15min stair stepper
30 min HIIT.

I don’t normally do Cardio on leg day but this was a light week and I missed a day so I needed to get it in.

[MuscleScience]

Back and Bi’s,

Warmup:
10min light jog
Body weight back extensions

Hammer strength low row:
45x10
90x10
90x10

Hammer strength lat pull down:
90x10
90x10
90x10

Bent over DB rows on flat bench:
65x10
70x10
70x10

DB Shoulder shrugs:
70x10
70x10
70x10

Bilateral DB arm curls:
25x10
25x10
25x10

Lower pull bicep curls:
Hurt something in my left elbow on my first two. The pulley put my arms in a weird angle so I couldn’t do any curls except hammer curls.

Hammer curls lower pulley:
45x10
50x10
50x10

Reverse flies pec deck:
70x10
70x10
70x10
55x10 with 5 second hold extended all the way back. Burned good!

20mins of light cardio with 15mins of stretching and sauna

Lighter back day since I was still sore from last weeks brutal workout. Focused on slow controlled negatives and holding for a couple of counts at the bottom. Was surprisingly hard workout even though I was using lighter weight.

[MuscleScience]

Shoulders and forearms today:

Warmup was light rotator work, and mobilization.

SM shoulder press:
Warm up: bar
135x10
185x10
225x2
185x8

Lateral raises
25x10
30x10
35x10

Front raises:
25x10
25x10
30x10

Pushups plus:
30-40 reps or until failure. Spread out across the workout 5-6 times

DB reverse fly:
35x10
35x10
35x10

Light lateral raise burnouts
10x15 slow and controlled for 3 sets

DB Farmer carry:
60x 100 feet both ways 2 sets

BB Forearm curls:
45x20
65x20
65x20

CC Reverse curls:
45x10
45x10
45x10

DB Hammer curls:
25x10
25x10
25c10

Cardio: 30 min b-ball

Comments:
Very good workout, I had a massive pump going. I hit a PR on shoulder press going up to 225x2. Never approached that before in my life. Doing push-ups and half pushups between sets really helped keep my intensity up and pump going. I just need my biceps to fill out a bit more and my BF to drop and I will look sick.

[MuscleScience]

My legs are really starting to feel good. I was able to jump off two feet and grab the basketball rim with two hands. So my legs are getting their explosiveness back. Been doing some plyo work weekely mostly just messing around to see how my legs feel. I might add a day in just for that, also be a great cardio session.

[NACH3]

My legs are really starting to feel good. I was able to jump off two feet and grab the basketball rim with two hands. So my legs are getting their explosiveness back. Been doing some plyo work weekely mostly just messing around to see how my legs feel. I might add a day in just for that, also be a great cardio session.

Can you dunk? white boy has hops lol

Plyos are great man just hate that kinda w/o

[MuscleScience]

Can you dunk? white boy has hops lol

Plyos are great man just hate that kinda w/o

I can’t right now, maybe I will be able to if I keep training and lose some weight when I cut up

[hammerheart]

If so which it does look like, Awfully young to be getting those imho

Nope I was just joking varicose veins looks much worse, especially on women's legs as they age...

[NACH3]

Nope I was just joking varicose veins looks much worse, especially on women's legs as they age...

Oh I totally agree they're just nasty lol

If they are vericose veins they aren't bad st all but I wouldn't want em at my age period that's all I meant

[NACH3]

I can’t right now, maybe I will be able to if I keep training and lose some weight when I cut up

That'd be sweet! Keep on the explosive plyos and you'll be golden imho plus your squats are getting up there again - your tall too right? What 6'1-3??

[BG]

GO MuscleScience !!

Work outs look great!

[MuscleScience]

That'd be sweet! Keep on the explosive plyos and you'll be golden imho plus your squats are getting up there again - your tall too right? What 6'1-3??

I’m right at 6’1”, I wish I was 6’3” would have played pro ball lol.

[Obs]

I feel like your avatar.
No way to combst this lethargy but expectorants I dont need.

[NACH3]

I’m right at 6’1”, I wish I was 6’3” would have played pro ball lol.

Hear that brotha luckily I played Baseball and was a catcher throwin bb's to second base as a 16yr old(91-93mph) nastiness

[NACH3]

I’m right at 6’1”, I wish I was 6’3” would have played pro ball lol.

Plus being that tall it's hard to be or get really thick I can see your longer and leaner tho but at 230+ ya gotta get pretty damn thick I'd think huh... I'm 205-210 in my avi but looked 225ish so people said lol but I'm 5'10

[songdog]

How are you doing today MS?

[MuscleScience]

Plus being that tall it's hard to be or get really thick I can see your longer and leaner tho but at 230+ ya gotta get pretty damn thick I'd think huh... I'm 205-210 in my avi but looked 225ish so people said lol but I'm 5'10

Luckily for me my height and build seem to hide how big I am. Especially now that I’m kinda looking in shape but am still really fat around my midsection. People seem to think im more cut than I am with my shirt on. But when I’m really in shape and cut, I hear I look bigger with my shirt off.

[MuscleScience]

How are you doing today MS?

Not much, you get any new chickens?

[MuscleScience]

Chest and Tris

Warmup:
Pushups, light DB raises and reverse flies, light triceps ext.

Bench:
Bar 1x25
135x10
185x5
225x5
245x5
245x5

Incline press:
225x3
225x2
185x10

DB French press:
60x10
85x10
80x10

Pull overs:
60x10
60x8
60x7

Pec flies high pulley:
35x10
40x10
40x10

Single are reverse tri pressdowns
25x10
25x10
25x10 last three were force reps

Single arm press downs:
30x10
30x10
30x10

Cardio:
1 hour HIIT



Comments:
Descent workout, my bench has been frustrating to say the least the last few weeks. All my other lifts are up just I have seemed to have plateaued. I know I have been hitting the tris pretty hard so it maybe that they are not getting enough rest. My shoulders have actually been feeling really good the past few weeks.

[MuscleScience]

Leg day,

Warm up:
20min b-ball
Body weight overhead squats

Pre exhaustion
Leg ext
Ab and adductor machine

Squat:
Bar 1x10
135x10
225x10
225x10
225x10
255x2
275x2

Standing leg curl:
110x10 for 4 sets
110x10 for 2 sets half reps at the top

Sissy Squat:
Bodyweight 1x10
25x10
25x10
25x10

Toe raises:
275x10
275x10
275x10
275x10 with doubles at the top for 2 total sets

Prone leg curl:
95x10
110x10
110x10

Leg ext single leg:
75x10
75x10
75x10 with rows pointed out for 2sets

Lunges:
70lb curl bar on back down and back 100 feet (2sets)

Comments:
Was a really great workout, I’m beat. My groin was a little stubborn at first but loosened up. Squats went pretty good, I felt very strong. On my last set of squat my right lateral quad spasmed very bad so I stopped. I wanted to pyramid up in weight until I couldn’t do two reps. It’s always something with my legs it seems. But in fairness I put in an hour of cardio last night before bed. Probdbly overall one of the better workouts I’ve had in the last 4 weeks. It was intense, my heartratw was up the whole workout and sweat was pouring off me. I will go do a light cardio and stretch session tonight before bed.

[NACH3]

Hey nice work MS! Have you tried switching your chest w/bis and delts w/tris and leaving back by itself since it's such a big muscle group?? Just curious as I've responded better to the push pull method and I've done both... or you can switch it up for say 4-6 wks and see if you can shock your muscles into some more growth??!

You'll know by wk 4 if it's going to work imho and if not by wk 6 for sure you should notice quite a change - my bis got better shape and thicker as did my tris(thicker and wider)

[MuscleScience]

Hey nice work MS! Have you tried switching your chest w/bis and delts w/tris and leaving back by itself since it's such a big muscle group?? Just curious as I've responded better to the push pull method and I've done both... or you can switch it up for say 4-6 wks and see if you can shock your muscles into some more growth??!

No, haven’t really tried that before.

[NACH3]

No, haven’t really tried that before.

Kel got me on this - I love it sometimes I'll even do bis first as the pump creates a cushion for pressing and it feels great but I usually switch it upchest first mostly due to size of BP! I'm telling ya it's really worked well for me and if you do those first 2 sessions you can still hit back then off either arms or legs or vice Versace just not s fan at all of back than legs as it really taxes your CNS which will result in injury or overtraining