MuscleScience's Iron Lab

[MuscleScience]

Shoulders and arms last night.

Quick workout, hit some shoulders and arms. Pretty descent workout. Every time I lift I see new veins and striations. I was looking sick doing dumbbell raises. Veins I’ve never seen before were popping out on top of my delts. It’s so addicting when you see results.

Even though I am back home for the holidays, I’ve managed to stay on my diet. We are having an early xmas dinner tonight so I won’t be able to stay clean. But I will go do some extra cardio and HIIT today before hand and a bunch of cardio tomorrow.

[Obs]

Merry Christmas iron lab!

[MuscleScience]

Merry Christmas iron lab!

Thanks Bro, you too.!

[guitarzan]

I'm debating the keto diet, just don't like the fact you can't have cheat days, or you'll come out of ketosis.

[MuscleScience]

I'm debating the keto diet, just don't like the fact you can't have cheat days, or you'll come out of ketosis.

You can, But honestly it’s like not being on a diet. I have steak, bacon, taco salad, burgers, bacon, brats cheese, ranch, salad, bacon, even had sugar free icecream that was better than store bought. Oh and waffles, pancakes, omelets with bacon, salsa, sour cream, sausage.

[Obs]

You can, But honestly it’s like not being on a diet. I have steak, bacon, taco salad, burgers, bacon, brats cheese, ranch, salad, bacon, even had sugar free icecream that was better than store bought. Oh and waffles, pancakes, omelets with bacon, salsa, sour cream, sausage.

Tell him about the salt stuff. Keydo salt or whateva

[cousinmuscles]

You can, But honestly it’s like not being on a diet. I have steak, bacon, taco salad, burgers, bacon, brats cheese, ranch, salad, bacon, even had sugar free icecream that was better than store bought. Oh and waffles, pancakes, omelets with bacon, salsa, sour cream, sausage.

How about bacon? Can you have that?

[marcus300]

Morning MS, you ok mate?

[OdinsOtherSon]

Merry Christmas MS!


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[MuscleScience]

Tell him about the salt stuff. Keydo salt or whateva

I haven’t used any yet, but it’s very expensive. From what I hear it helps get you through the Keto flu when you very first start. Secondly, it’s like taking carbs in for energy pre and post workout. I haven’t been having any energy issues since I’ve became Keto adapted. Come to think of it. I’ve been having pretty killer workouts lately.

One of the competitors at the gym takes them. All ask her what she thinks.

Morning MS, you ok mate?

I’m doing pretty good, how you feeling?

[MuscleScience]

Merry Christmas MS!


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Thanks Brother, I hope Santa brings you a big breasted blond. And hopefully for me, abs...lol

[OdinsOtherSon]

Trained arms today:

Biceps:

3 sets bb curls
3 sets db curls
3 sets db preacher curls
3 sets ez bar curls, drop sets

Triceps:

3 sets cable extensions
3 sets skull crushers
3 sets reverse grip cable extensions
3 set over head cable extensions
3 sets seated dips


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[MuscleScience]

Chest today,

Had to get a quick one in since the gym closed early.
Just worked on my flat Bench mechanics and form. Did some pauses at the bottom to work on my drive up. There was a really hot chick from college following me around the gym so I showed off a little and did some shoulders and arms too to show off my pump...lol she thought I was younger than I was after i started chatting with her. Oh well, still got her number

Also did 2 min tabata on the stair climber. That was killer and had my heart rate up pretty high the whole workout. Rest day tomorrow, i might go outside and flip some tractor tires and chop wood for cardio on myfolks ranch. We will see depending on how drunki get tonight lol

[Obs]

Chest today,

Had to get a quick one in since the gym closed early.
Just worked on my flat Bench mechanics and form. Did some pauses at the bottom to work on my drive up. There was a really hot chick from college following me around the gym so I showed off a little and did some shoulders and arms too to show off my pump...lol she thought I was younger than I was after i started chatting with her. Oh well, still got her number

Also did 2 min tabata on the stair climber. That was killer and had my heart rate up pretty high the whole workout. Rest day tomorrow, i might go outside and flip some tractor tires and chop wood for cardio on myfolks ranch. We will see depending on how drunki get tonight lol

Get you some of that, man of science!

[MuscleScience]

Back yesterday,

Deadlift:
135x20
225x10
275x5
315x3

All the rest of my lifts were just to get a pump. Deadlift didn’t feel so great but I am working up slowly just to rebuild my base.

Broke Keto on Xmas eve and have felt like shit since. I’m going to fast most of the day today to allow my gut to catch up.

[OdinsOtherSon]

Trained legs today:

3 sets leg extensions
3 sets hack squats
3 sets squats
3 sets leg curls

Just had pot roast, potatoes and carrots


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[OdinsOtherSon]

Trained arms today:

Bi’s:

4 set BB curls

3 sets incline bench db curls

3 sets preacher bench db curls

3 drop sets reverse cable curls

Tri’s:

3 drop sets cable extensions w/ rope

3 sets db extensions

3 sets skull crushers

3 sets narrow grip bench

3 sets cable extensions w/ straight bar super set w/ reverse grip extensions

[MuscleScience]

Trained arms today:

Bi’s:

4 set BB curls

3 sets incline bench db curls

3 sets preacher bench db curls

3 drop sets reverse cable curls

Tri’s:

3 drop sets cable extensions w/ rope

3 sets db extensions

3 sets skull crushers

3 sets narrow grip bench

3 sets cable extensions w/ straight bar super set w/ reverse grip extensions

Man, that’s a killer arm workout!

I did legs last night. Mostly high rep and volume. I didn’t bring home my ace wrap for my groin so I didn’t go heavy on leg press just 4 sets of 20 and no heavy barbell squats. I did 20 rep squats with a 70lb straight curl bar after walking lunges.

[guitarzan]

Any energy issues with the keto diet?

[MuscleScience]

Any energy issues with the keto diet?

The very first round when I went into ketosis I had one day that I was completely drained. One positive aspect of being Keto is that I sleep completely through the night. I don’t wake up once until morning. I’ve never in my life been like that.

[guitarzan]

Dang, the sleeping part bout sells it for me. Never had sleeping issues till I quit smoking, and stopped drinking beer every night

[guitarzan]

I like gearheads advice on how to diet during the comp, but I'm thinking keto after

[MuscleScience]

I like gearheads advice on how to diet during the comp, but I'm thinking keto after

You have to find what works for you and what you can maintain. It’s all about consistency’s

[OdinsOtherSon]

Man, that’s a killer arm workout!

I did legs last night. Mostly high rep and volume. I didn’t bring home my ace wrap for my groin so I didn’t go heavy on leg press just 4 sets of 20 and no heavy barbell squats. I did 20 rep squats with a 70lb straight curl bar after walking lunges.

Thanks bro! Hope you had a great Christmas with your family!

Legs are starting to become one of my more favorite w/o’s. Guess I’m becoming senile in my old age! I forgot my straps and left them at my other gym. Had intended to work back today, so I feel your pain on forgetting the warps. Glad you were still able to get a w/o in. My back days have become so heavy I just about can’t do it without straps. Tore the skin on my palms last time I tried it.


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[OdinsOtherSon]

Happy New Year guys and gals!


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[MuscleScience]

Happy New Year guys and gals!


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Happy New Year to you as well!

[MuscleScience]

Got some pretty descent workouts in over the weekend. Still back at my folks for the holidays so my diet hasn’t been as strict. I head back tomorrow though and will be taking my diet and training to the next level.

Really been focusing my workouts on keeping my heart rate way up. I’m mixing in cardio or HIIT between exercises so my heart rate is constantly variable and I’m getting a good afterburn effect. Hopefully this is the key to getting shredded to the bone again...lol

[charger69]

Got some pretty descent workouts in over the weekend. Still back at my folks for the holidays so my diet hasn’t been as strict. I head back tomorrow though and will be taking my diet and training to the next level.

Really been focusing my workouts on keeping my heart rate way up. I’m mixing in cardio or HIIT between exercises so my heart rate is constantly variable and I’m getting a good afterburn effect. Hopefully this is the key to getting shredded to the bone again...lol

What domyou mean mixing in cardio between exercises? Wouldn't it be better to do supersets or giant sets and do the cardio/ HIIT seperate?
Aren't you sacrificing weight on the exercise by doing that?
BTW- Happy New Year- just spying to see what tricks you have up your sleeve. LOL

[MuscleScience]

What domyou mean mixing in cardio between exercises? Wouldn't it be better to do supersets or giant sets and do the cardio/ HIIT seperate?
Aren't you sacrificing weight on the exercise by doing that?
BTW- Happy New Year- just spying to see what tricks you have up your sleeve. LOL

You sacrifice some, but my goal is to cut not improve my lifts at the moment. Plus when you get your heart rate up really high you release a lot more GH durning and post exercise. Which means hopefully more fat utilization and better recovery.

So my program will look something like this.

Bench:3x10
Tabata: stairstepper 2min
Incline press: 3x10
Tabata: Mountain climbers 2min
Chest flies: 3x10
Tabata: stair stepper 2min

And so and and so on. So by the time I’m done lifting I’ve got 20-26 minutes of HIIT done (cardio) and my heart rate is elevated into my desired range the entire workout. Which I want to be in the 130’s the entire workout. Then when I’m done with weights I will do 15-20 minutes steady state cardio to cool down and burn a bit more muscle glycogen off.

Here is a sample of what my heart rate looks like through my workouts.

[MuscleScience]

You may also notice that I’m really bouncing my heart rate low to high and back down again. I’m trying to improve my blood lactate threashold. Which means the point at which blood lactate concentrations hit max and the body is no longer able to keep up with aerobic demands and has to augment with anaerobic glycolysis. If i can drive that saturation point higher up in my heart rate intensities. In theory I will be able to exercise at higher intensities for longer before fatigue sets in and limits me.

[MuscleScience]

Got another long session in to start off the new year. It was chest and tris today.

Did some smith machine bench to work on my form and drive off my chest. Never benched under the smith machine before. Also got a descent amount of cardio in.

I was really fighting being down all day and negative thoughts. I had a couple drinks last night for New Years. I don’t think I can or should drink at all. I’m always pretty down the next day I have started to notice. Not that I’m a big drinker anyway, I might have 1-2 a month socially. Just seems to put me in a bad place.

[OdinsOtherSon]

Got another long session in to start off the new year. It was chest and tris today.

Did some smith machine bench to work on my form and drive off my chest. Never benched under the smith machine before. Also got a descent amount of cardio in.

I was really fighting being down all day and negative thoughts. I had a couple drinks last night for New Years. I don’t think I can or should drink at all. I’m always pretty down the next day I have started to notice. Not that I’m a big drinker anyway, I might have 1-2 a month socially. Just seems to put me in a bad place.

I’ve learned to love benching with s/m. You can really focus on proper form.

[Gallowmere]

You may also notice that I’m really bouncing my heart rate low to high and back down again. I’m trying to improve my blood lactate threashold. Which means the point at which blood lactate concentrations hit max and the body is no longer able to keep up with aerobic demands and has to augment with anaerobic glycolysis. If i can drive that saturation point higher up in my heart rate intensities. In theory I will be able to exercise at higher intensities for longer before fatigue sets in and limits me.

That’s basically the same thing I’ve been doing with my tempo cardio work. It’s been working well thus far.

I got the idea from Chad Wesley Smith and his explanation of why long sprints are stupid for training football players and strongmen. “Train how you play”, basically.

I cycle for 40 seconds at a wattage that’s about 70% of my max, do ten pushups, walk for 20 seconds, cycle, do 20 situps, walk, repeat 5 times, then walk for five minutes, then do it all again. It only takes about 45 minutes, and has been doing wonders for increasing my work capacity without screwing with my lifting recovery.

[MuscleScience]

That’s basically the same thing I’ve been doing with my tempo cardio work. It’s been working well thus far.

I got the idea from Chad Wesley Smith and his explanation of why long sprints are stupid for training football players and strongmen. “Train how you play”, basically.

I cycle for 40 seconds at a wattage that’s about 70% of my max, do ten pushups, walk for 20 seconds, cycle, do 20 situps, walk, repeat 5 times, then walk for five minutes, then do it all again. It only takes about 45 minutes, and has been doing wonders for increasing my work capacity without screwing with my lifting recovery.

I really like doing it that way just to break up the cardio so I’m not doing it for 30-45mins at a time. When I switch back to putting on muscle. I’ll drop this of course.

[Gallowmere]

I really like doing it that way just to break up the cardio so I’m not doing it for 30-45mins at a time. When I switch back to putting on muscle. I’ll drop this of course.

I’ll probably be keeping it in indefinitely. For one, I’ve noticed that I just feel better starting every day with it. For another, it’s done nothing but improve my weight training capabilities by reducing rest requirements between sets, and allowing me to push harder on amrap sets.

I get the distinct feeling that any interference effect from it is completely offset by the benefits offered to the resistance training, especially given that the sessions are separated by several hours. Granted, it does mean that I have to eat a little more to avoid falling into a deficit. It’s not enough to be a huge deal though.

Unfortunately, conditioning benefits start to fade pretty quickly, upon cessation of cardio sessions.

[MuscleScience]

I’ll probably be keeping it in indefinitely. For one, I’ve noticed that I just feel better starting every day with it. For another, it’s done nothing but improve my weight training capabilities by reducing rest requirements between sets, and allowing me to push harder on amrap sets.

I get the distinct feeling that any interference effect from it is completely offset by the benefits offered to the resistance training, especially given that the sessions are separated by several hours. Granted, it does mean that I have to eat a little more to avoid falling into a deficit. It’s not enough to be a huge deal though.

Unfortunately, conditioning benefits start to fade pretty quickly, upon cessation of cardio sessions.

I should say I do this for Cutting and maintenance. For bulking I will go back to steady state or 20min HIIT 2-3 times a week to keep those energy systems intact.

[MuscleScience]

Travel day today,

Had two really good chats with my Lady today. I think we got things figured out, and you guys are right about not holding things in. I told her what was bothering me and it turned into a really simple fix. We just hadn’t been communicating like we normally do and she assumed I was alright and wanted left alone.

[MuscleScience]

Back and Bi’s today,

Not the best workout but I got it in. Drove home from my folks place after the holidays, a full 13 hours. I was really stiff and sore and felt almost flu like. I started trying to eat due to boredom so I said fuck it, I’m going to get one in at like 9pm. I do feel better after that. Plus I sat in tr sauna for 15 min and helped clear up my lungs.

I gained a full 5lbs over the holiday. I tried to eat as clean as possible but we had so many family dinners and functions. I lost some Ab definition but strangely my arms got more veiny. Back on Keto had less than 20 carbs today so I’m hoping to be into ketosis by Saturday or Sunday. Tomorrow is leg day and that should help drive me into ketosis faster.

I’m really motivated to win this competition and get shredded again. The end of March will be exactly 1 year since I got back into the weight room consistently and got this knee healthy. My body has changed drastically, I’m thankful for that. But I want more, I’m mentally very healthy, Training smart, only have a few nagging injuries that I’m working around and I have my love back for fitness and the lifestyle again.

[MuscleScience]

Legs today,

Descent workout got a great sweat in. Weight was 212.9 down 2lbs since holiday.

[NACH3]

You sacrifice some, but my goal is to cut not improve my lifts at the moment. Plus when you get your heart rate up really high you release a lot more GH durning and post exercise. Which means hopefully more fat utilization and better recovery.

So my program will look something like this.

Bench:3x10
Tabata: stairstepper 2min
Incline press: 3x10
Tabata: Mountain climbers 2min
Chest flies: 3x10
Tabata: stair stepper 2min

And so and and so on. So by the time I’m done lifting I’ve got 20-26 minutes of HIIT done (cardio) and my heart rate is elevated into my desired range the entire workout. Which I want to be in the 130’s the entire workout. Then when I’m done with weights I will do 15-20 minutes steady state cardio to cool down and burn a bit more muscle glycogen off.

Here is a sample of what my heart rate looks like through my workouts.

if this holds true than thats why HIT is an amazing way to bulk recomp or cut imho - my HR reaches 65-172 during my w/o's alone its like cardio and heavy weight training in one