MuscleScience's Iron Lab

[SocioMachiavelli]

Switched workouts up these past two weeks. Been doing more HIT and less volume. Been sore for the whole two weeks it’s seems...

That's being your body is adapting to real training . For me that's the only way to go.

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[MuscleScience]

That's being your body is adapting to real training . For me that's the only way to go.

Sent from my SM-N950F using Tapatalk

Lol, yeah for sure. I mix it up but I had been on the high volume thing for awhile now. I was having a lot of tendinitis and joint pains. Plus my body had just flat Plateaud and was stagnant.

[SocioMachiavelli]

That was supposed to say that's because* I hate predictive text sometimes

Enjoy the aching muscles though It feels good.

[MuscleScience]

Been working out lightly the past couple weeks. Developed really bad tendinitis/osis in both my elbows and biceps. Diets been really descent, dropped some weight and looking somewhat trimmer. I’m hoping to get a full upper body workout in tomorrow.

[Obs]

Been working out lightly the past couple weeks. Developed really bad tendinitis/osis in both my elbows and biceps. Diets been really descent, dropped some weight and looking somewhat trimmer. I’m hoping to get a full upper body workout in tomorrow.

Two weeks...
If you would stop giving you gf the log and start logging in here....

[MuscleScience]

Two weeks...
If you would stop giving you gf the log and start logging in here....

That’s the problem, i hadny seen her in awhile. Btw, she my wife now...

[Obs]

That’s the problem, i hadny seen her in awhile. Btw, she my wife now...

Gonna be 10 little muscle scientists running around soon

[Proximal]

Btw, she my wife now...

Congrats MS!

[MuscleScience]

Gonna be 10 little muscle scientists running around soon

I hope so, upped my HCG lol

[MuscleScience]

Congrats MS!

Thanks!

[tarmyg]

Congratulations on getting married, I had no idea.

[MuscleScience]

Congratulations on getting married, I had no idea.

We eloped we will do a small ceremony sometime this summer.

[Obs]

Congrats indeed.
I know how you used to be and your selectiveness.
She must be made for you.

[Chrisp83TRT]

Congrats bro

Sent from my JSN-AL00 using Tapatalk

[MuscleScience]

First day back into my split workout. The tendinitis in my arms is finally gone. But they did hurt pretty descent for about 2 hours afterwards.

I’ll do back and bi’s With delts tomorrow and legs on Sunday.

Weight is down to 202 but I lost a fair bit of mass in my upper body. It will come back, just got to be careful not to flare up the tendinitis again.

[MuscleScience]

Legs and Back today.

Another get back to the gym type workout. Trying to keep from getting super sore since I took all of January off to heal my elbows and keep away from the Resolutioners.

Squated today, my groin didn’t hurt a bit. If you have been following, you know how much that has vexed me the last 2 years. BUT, my right knee that I had surgery on hurt like hell. Can’t have it all I guess lol

I did back, biceps and shoulders my elbows were still a bit sore. I was pretty sore from my chest and triceps workout especially in my elbows and triceps but it went away very fast. I feel as though my tendinitis that I was dealing with is completely resolved.

My goal is to be about 220 ish with 10-12% BF by May 11th. Which is my Wedding Ceremony date. We eloped a few weeks back but are having a ceremony in May for friends and family. We were both fine with just that but her parents were adamant that we at least have a ceremony. Which I get and it will be very affordable for us since it will be small and the venue is paid for by her parents. She is the only daughter out of four and is the baby so I get it. One of her brothers raises hogs and cattle so the food is also paid for.

Her family lives very close to a lake so we are having a lake party for the reception with boats, beer and food. It’s going to be a great time and I can’t wait for the lake party. I plan on being in really good shape for the party. It’s a huge motivational boost. I may even hire a coach to help with my diet and program so I have an objective eye on my progress.

[RaginCajun]

Legs and Back today.

Another get back to the gym type workout. Trying to keep from getting super sore since I took all of January off to heal my elbows and keep away from the Resolutioners.

Squated today, my groin didn’t hurt a bit. If you have been following, you know how much that has vexed me the last 2 years. BUT, my right knee that I had surgery on hurt like hell. Can’t have it all I guess lol

I did back, biceps and shoulders my elbows were still a bit sore. I was pretty sore from my chest and triceps workout especially in my elbows and triceps but it went away very fast. I feel as though my tendinitis that I was dealing with is completely resolved.

My goal is to be about 220 ish with 10-12% BF by May 11th. Which is my Wedding Ceremony date. We eloped a few weeks back but are having a ceremony in May for friends and family. We were both fine with just that but her parents were adamant that we at least have a ceremony. Which I get and it will be very affordable for us since it will be small and the venue is paid for by her parents. She is the only daughter out of four and is the baby so I get it. One of her brothers raises hogs and cattle so the food is also paid for.

Her family lives very close to a lake so we are having a lake party for the reception with boats, beer and food. It’s going to be a great time and I can’t wait for the lake party. I plan on being in really good shape for the party. It’s a huge motivational boost. I may even hire a coach to help with my diet and program so I have an objective eye on my progress.

Can’t wait for the invite!

And, since you will have access to cows, I want one! Haha!

[MuscleScience]

Chest and Tri’s

SM bench:
135x10
185x10
185x9

SM incline:
3WS 135x10

Tri press downs:
3WS 47.5x10

Over head Tri ext:
3WS 47.5x10

Single are Tri ext:
3WS 25x10

Hanging Abs:
3WS x10

Hanging oblique abs:
2WS x10

Box jumps 24”
3x10

Comments:
Good workout, great way to start a morning. Had a few spots that were sore from my weekend workouts but felt good working it out. Did my abs and box jumps between sets of my other exercise. Kept my heart rate at about 80% of MHR the whole workout.

[Jeffreyapofe]

howard university student health center https://reifen-palacek.de/alvalin-kaufen.html fish oil pill side effects

[MuscleScience]

Back and Biceps,

Lat pulldown:
3WS 115x10

Row:

2WS 115x10

Front pull downs followed into upper pulley row:
3WS 60x10

Bicep curl machine:
3WS 90x10

Hammer Curls:
3WS 25x10

Reveres DB flies:
2WS 20x10

Pec deck reverse flies:
3WS 70x10

Bent over DB shrugs:
3WS 50x10

Comments:
Elbows, biceps, wrist and whole body was feeling sore. Definitely not the best feeling during the workout but I got it in. Was up to 207.3 after a crap this morning. Up from 202.2 on Monday. Goal weight is to be 220 or above then start to lean out. Upped my calories to 700-1000 calories above baseline.

[MuscleScience]

Legz

Machine press:
3WS 185x15

DB RLD:
3WS 40x10

Leg ext:
3WS 12-15x90

Leg Curls:
3WS 70x10

Squat:
3WS 135x10

Toe Raises:
3WS 205x10

Comments:
Everything felt OK, not much groin pain. Wanted to do squats early in the workout but some dude was doing curls in the squat rack :-(

So I just did a full workout and squated on preexhausted legs. Pretty descent workout and my thighs were screaming at me.

[KennyJ]

Legs and Back today.

Another get back to the gym type workout. Trying to keep from getting super sore since I took all of January off to heal my elbows and keep away from the Resolutioners.

Squated today, my groin didn’t hurt a bit. If you have been following, you know how much that has vexed me the last 2 years. BUT, my right knee that I had surgery on hurt like hell. Can’t have it all I guess lol

I did back, biceps and shoulders my elbows were still a bit sore. I was pretty sore from my chest and triceps workout especially in my elbows and triceps but it went away very fast. I feel as though my tendinitis that I was dealing with is completely resolved.

My goal is to be about 220 ish with 10-12% BF by May 11th. Which is my Wedding Ceremony date. We eloped a few weeks back but are having a ceremony in May for friends and family. We were both fine with just that but her parents were adamant that we at least have a ceremony. Which I get and it will be very affordable for us since it will be small and the venue is paid for by her parents. She is the only daughter out of four and is the baby so I get it. One of her brothers raises hogs and cattle so the food is also paid for.

Her family lives very close to a lake so we are having a lake party for the reception with boats, beer and food. It’s going to be a great time and I can’t wait for the lake party. I plan on being in really good shape for the party. It’s a huge motivational boost. I may even hire a coach to help with my diet and program so I have an objective eye on my progress.

I don't know the back story but what type of elbow problems have you been having?

[KennyJ]

legz

but some dude was doing curls in the squat rack

smdh

[MuscleScience]

I don't know the back story but what type of elbow problems have you been having?

I was having really bad elbow and bicep tendon tendinitis pain in both arms.

[MuscleScience]

Shoulders,

SM shoulder press:
135x10
3WS 185x10
135 to failure 12reps

DB lateral raise drop sets: 20-15-10
3WS x10

DB bicep curl drop sets:20-15-10
2WS x15

DB front Raises drop sets: 20-15-10
2WS

Lower Pulley Lateral Raise:
3WS 40x10

Lower pulley front raises:
3WS 50x10

DB Reveres flies:
3WS 20x12

DB Lateral raises: burnout to failure
1WS 10lbsx30

HIIT on spin Bike
2min rest 20sec all out for 9minutes or 4 rounds total.

Comments:
Another great workout. Felt really good after my warmup. Went kinda heavy for my shoulder presses. Didn’t think I was going to be able to do all my sets at first but I managed. Got a great HIIT workout at the end on the bike. I think I’ll start doing this at the end of every workout or awhile. Need to get my overall fitness back up to par.

[KennyJ]

I was having really bad elbow and bicep tendon tendinitis pain in both arms.

Oh ok, sometimes in the process of warming up and increasing weight I will get that feeling in my elbow that I need it to pop like a knuckle on full extension. I know this is not good but when I finally get it to pop or whatever it’s doing I can move on and continue my work out.

[Proximal]

Nice workout MS! Love the high rep training, great burn.

[MuscleScience]

Nice workout MS! Love the high rep training, great burn.

I love drop sets, probsbly my favorite thing to do. P

[RaginCajun]

Damn man, you been getting after it!!!

[MuscleScience]

Damn man, you been getting after it!!!

Just trying to keep up with you and piss a little excellence...

[MuscleScience]

I’ve been reading a lot about intuitive training. A lot of Pros and older fitness experts have talked about it. Basically listening to your body and training when your body is able and not sticking to a strict time schedule. I use to be very very strict about my lifting days and doing what when. For example, every Monday for YEARSSSS it was leg day. Did not matter how I felt or what I had done, getting legs in was what i did on Monday. But the last year or so, I’ve decided to listen to how I felt and if I needed to I would switch legs up to another day, or lighten up volume or intensity if needed. I’ve notice that I’m training a lot more injury free and also more aches and pains free.

I had always pushed through aches and pains to get my schedule in. However now I’m listening to my body and moving things around when I need to. I’m still very sore from Shoulders on Sunday morning so I didn’t hit chest today. I will probably hit chest tomorrow morning or even hit back instead.

[MuscleScience]

Chest and Tris,

1.5m run with the dog before I went to the gym.

SM incline Press:
135x10 warm up
3WS 185x 10

24inch Box Step UPS:
4WS x10 body weight

SM Bench press:
135x10 warm up
2ws 3x10
1WS 3x8

Squat:
2WS 135x10
1WS 185x10
1WS 225x5
1WS 135x10

Tri ext:
3WS 45x10

Hanging Abs:
4WS x10 reps

Overhead Tri Ext:
3WS 25x10

Hanging oblique abs:
2WS x10 each side

Chest Flies:
2WS 135x10

Comments:
Groin was really tight which is why I went for a run prior to lifting. Plus it was getting ready to rain and I needed to exercise the dog so she was tired.

Lifting went really well, been taking 10mg of Cialis. I can’t believe the pump from it. Wish I would have know about this a long time ago. Groin was a little tight but felt OK squating. Was able to go upto 225 without pain. Which is as high as I have been able to go for a good while. It felt strong so next week I’ll try to go up even more.

[MuscleScience]

Follow up:

Legs felt really good this morning. Groin was a bit tight but loosened up pretty quickly with my morning exercise routine. Very encouraging to have 3 straight leg days without much groin pain. Hopefully It continues so I can get up to my goal of squaring 315 for reps WITHOUT pain...

[Obs]

Follow up:

Legs felt really good this morning. Groin was a bit tight but loosened up pretty quickly with my morning exercise routine. Very encouraging to have 3 straight leg days without much groin pain. Hopefully It continues so I can get up to my goal of squaring 315 for reps WITHOUT pain...

Is your morning routine hip thrusts?

[MuscleScience]

Is your morning routine hip thrusts?

Unfortunately not, I’m married now. So sex has to be planned out weeks in advance

[RaginCajun]

Unfortunately not, I’m married now. So sex has to be planned out weeks in advance

That’s no fun!

Have to plan a surprise sneak attack!

[MuscleScience]

That’s no fun!

Have to plan a surprise sneak attack!

Back door!

[MuscleScience]

Back and Legz,

Had to do two workouts in one today. Traveling to the in-laws unexpected.

SM Squat straight into toe raises for 20.
135x10
3WS 225x10
135x10

Lower Pulley Rows, wide grip:
3WS 115x10

Giant Set of overhead pulls, face pulls and lat press downs:

4WS 50x10

DB RDL:
3WS 55x10

Leg extensions Single Leg:
4WS 70x10

Leg curls single leg:
2WS 55x10

Comments:
Pretty descent abbreviated workout. Kept my heart rate above 80% of MHR. Weight is at 209, put on some weight which happens when I lift. Diet is right at or below baseline each day. Starting to see some abs come back again when I flex. Very happy with my progress even though I have to workout Friday through Sundays only for the most part.

[kelkel]

Ever try eccentric leg curls MS?

[MuscleScience]

Ever try eccentric leg curls MS?

Eccentric only? Without a concentric portion?

I do very slow negatives on all my exercises now. Really try to exploit time under tension. Which allows me to lighten up the Weight but get a better workout with less risk of injury.