MuscleScience's Iron Lab

[MuscleScience]

I have been meaning to start a log for a number of years. Something anyway to keep me motivated and accountable to myself. Instead of doing a pure log and such, I think I will also put down some of my random thoughts and different questions I've been asked over the years.

Where to start?

I have been rehabbing like a mad man, trying to get my knee back to health. I have fought lazyness and frustration for while. Also trying to get exercise back as a integral part of my life. The Iron and Me have been inseparable until a couple years ago. Life and this nasty knee injury kind of broke us apart.

Anyway, time to put pen to paper and log this thing.

[MuscleScience]

I'm actually considering skipping chest and tris to hit up legs tonight. I work tomorrow morning so I typically do legs Saturday or Sunday when I'm off the next day. I'm just excited that I have been able to do full squats again. I am up to 185x5 without much pain. Far cry from where I was but I don't care, I just love squating.

[Bio-Active]

Awesome man. Logs are great I'll be following along. I didn't use to like working legs but now I really look forward to leg days

[hollowedzeus]

I love reading logs! Good luck man!

[MuscleScience]

Awesome man. Logs are great I'll be following along. I didn't use to like working legs but now I really look forward to leg days

I love reading logs! Good luck man!

Awesome, thanks guys.

On Tuesday I ran 5k (3.2 miles ) in 19.37 minutes, which is a shade over a 6minute mile. I haven't done that since college baseball. My knee felt pretty good durning the run but I could tell i over did it a little. I was pretty sore until today. One of my goals was to become a better runner again since it's such a effective form of cardio and it's honesty nice to have a good aerobic capacity again for all the other active things I do in life.

[kelkel]

Be watching MS! Hope I can help in some way!

[Capebuffalo]

What's your MTII dosage? You are dark

[MuscleScience]

What's your MTII dosage? You are dark

Spray Tan before a show awhile ago back. Lol

[Bio-Active]

Awesome, thanks guys. On Tuesday I ran 5k (3.2 miles ) in 19.37 minutes, which is a shade over a 6minute mile. I haven't done that since college baseball. My knee felt pretty good durning the run but I could tell i over did it a little. I was pretty sore until today. One of my goals was to become a better runner again since it's such a effect form of cardio and it's honesty nice to have a good aerobic capacity again for all the other active things I do in life.

I wish I could get into running... To much work for me

[BG]

I wish I could get into running... To much work for me

I hear you, I think my body would fall apart also

[Bio-Active]

I hear you, I think my body would fall apart also

me knees and low back would just get crushed

[MuscleScience]

I hear you, I think my body would fall apart also

me knees and low back would just get crushed

Doing everything I can to get healthy and stay that way. I've wasted so much time in my training from being hurt. I want to rebuild my base and be bullet proof this go round.

[MuscleScience]

Few thoughts as I try to fall asleep.

I have been doing some training things a little different lately. My long time lifting buddy and I have been talking about doing the one on one training with Frank Zane. Even though he and I live in different states, we both started working out together when we were sophomores in high school. We talk almost everyday about training. We started some of Zanes workout methods in preparation. Frank Preaches very slow and controlled negatives and extremely strict for. It is really hard changing the cadence on the one up two down that we all kinda learned. Milos Sarcev also preaches the very slow negative. It is no coincidence that those two are regarded as being the most aesthetically gifted Bb'rs of all time. I mixed that with some of Marcus's HIT intensity. These workouts are brutal physically and mentally to keep up the intensity and have perfect form and cadence. But I think in the end, training like this will build more grit of character.

[Bio-Active]

Those negs are we're it's at. You got that deep tissue

[Obs]

Awesome, thanks guys.

On Tuesday I ran 5k (3.2 miles ) in 19.37 minutes, which is a shade over a 6minute mile. I haven't done that since college baseball. My knee felt pretty good durning the run but I could tell i over did it a little. I was pretty sore until today. One of my goals was to become a better runner again since it's such a effective form of cardio and it's honesty nice to have a good aerobic capacity again for all the other active things I do in life.

I won't say I couldn't run that, but if I did, I wouldn't survive. Rock on brother!

[Obs]

I hear you, I think my body would fall apart also

You would look like a poled angus bull heading for a fresh heifer if you did run! Lol no offense but I think you past the point of running with your mass.

[marcus300]

I'll be reading your log MS great idea and very much intetested in the rehabbing side of things.

[MuscleScience]

Those negs are we're it's at. You got that deep tissue

Especially on squat and leg curls/extensions. I'm sure I am making funny ass faces.

I have noticed that with my Knee, the slow neg have really jump started my rehab. I think most of coming back from injury is reestablishing that mind-muscle connection. See it all the time in clinic, a persons muscle is weak and none responsive from inactivity, they guard or baby and have no confidence in its stability. This leads to overall body de-conditioning, disease and morbidity.

Successive set backs in my rehab were a result of me rushing to quick to get back to it. I think in a sense, taking time away from the gym helped. Although I got to a point where I took way to much time off and lost years and years of work, physique wise. My current avatar pic is several days before a physique comp where I placed top 5 (3rd in my class, 4th overall) I trainer for a year solid Just for that. Im no Kel and am not the most gifted genetically (lol) but for my body and where it came from, I thought I looked pretty good.

[MuscleScience]

I won't say I couldn't run that, but if I did, I wouldn't survive. Rock on brother!

I couldn't until rescently, and I couldn't have done it at any time in the last ten years to be honest, regardless of my fitness.

You would look like a poled angus bull heading for a fresh heifer if you did run! Lol no offense but I think you past the point of running with your mass.

No comment lol

[MuscleScience]

I won't say I couldn't run that, but if I did, I wouldn't survive. Rock on brother!

I'll be reading your log MS great idea and very much intetested in the rehabbing side of things.

Awesome, I started this a little late into rehab but just a little context of how out of shape my knee was.

Last July I started doing body weight squats. I could only do 3-4 in a row before I had to rest. And I couldn't get all the way to parallel. I would do a set of 100. At first it would take me an entire day to get all 100 in. It actually was some days I couldn't get 100 in. The first time I did get 100 in about 2 weeks into that. My knee was sore for almost a week. I got back to it and eventually I could do 10-15-20 in a row and so on. My right thigh was half the size of my left, it was disgusting. My calf was probably about that small too.

I kept doing that air squat routine until I could do my 100 a day and not be sore. That's when I decided to get back into a formal gym. At about that time, I joined Orange Theory Fitness (OTF) to get my cardio in. Let me tell you, it was so frustrating at first. They have 3 levels for cardio that you base your resistances and such off of. At first I was a very slow power walker, then got to a very slow jogging level to now in at the runner level of starting intensity.

The nice thing about OTF is their Treads have shock absorbers built into them which helped tremendously, I had heard this and was one reason I joined. Still every single step at first felt like someone stabbing me in the knee, especially when I would try to run. I fought through it, and took it easy at first. The running was the best thing to actually do for my knee since the stress caused my ligaments to tighten up over time and helped resurface the articulator parts of the knee, at least that's my theory. I'm at a point know where I'm really airing out my legs to see how far I can push them, within reason.

I will say having all this extra endurance capacity from all the running has helped me tremendously with my weights, especially with all the high intensity stuff. I can pretty much go to failure on every exercise, do a superset on another body part to failure and go right back to the first without losing my breath or stopping.

[Bio-Active]

Especially on squat and leg curls/extensions. I'm sure I am making funny ass faces. I have noticed that with my Knee, the slow neg have really jump started my rehab. I think most of coming back from injury is reestablishing that mind-muscle connection. See it all the time in clinic, a persons muscle is weak and none responsive from inactivity, they guard or baby and have no confidence in its stability. This leads to overall body de-conditioning, disease and morbidity. Successive set backs in my rehab were a result of me rushing to quick to get back to it. I think in a sense, taking time away from the gym helped. Although I got to a point where I took way to much time off and lost years and years of work, physique wise. My current avatar pic is several days before a physique comp where I placed top 5 (3rd in my class, 4th overall) I trainer for a year solid Just for that. Im no Kel and am not the most gifted genetically (lol) but for my body and where it came from, I thought I looked pretty good.

I do them on leg press and arm curls on the preacher machine are great especially if you can have a spotter force the negs

[DocToxin8]

Cool log MS.
Will be checking in.
Good to hear your knee is working again, even if not at 100% yet.
Best of luck!

[tarmyg]

Awesome, I started this a little late into rehab but just a little context of how out of shape my knee was.

Last July I started doing body weight squats. I could only do 3-4 in a row before I had to rest. And I couldn't get all the way to parallel. I would do a set of 100. At first it would take me an entire day to get all 100 in. It actually was some days I couldn't get 100 in. The first time I did get 100 in about 2 weeks into that. My knee was sore for almost a week. I got back to it and eventually I could do 10-15-20 in a row and so on. My right thigh was half the size of my left, it was disgusting. My calf was probably about that small too.

I kept doing that air squat routine until I could do my 100 a day and not be sore. That's when I decided to get back into a formal gym. At about that time, I joined Orange Theory Fitness (OTF) to get my cardio in. Let me tell you, it was so frustrating at first. They have 3 levels for cardio that you base your resistances and such off of. At first I was a very slow power walker, then got to a very slow jogging level to now in at the runner level of starting intensity.

The nice thing about OTF is their Treads have shock absorbers built into them which helped tremendously, I had heard this and was one reason I joined. Still every single step at first felt like someone stabbing me in the knee, especially when I would try to run. I fought through it, and took it easy at first. The running was the best thing to actually do for my knee since the stress caused my ligaments to tighten up over time and helped resurface the articulator parts of the knee, at least that's my theory. I'm at a point know where I'm really airing out my legs to see how far I can push them, within reason.

I will say having all this extra endurance capacity from all the running has helped me tremendously with my weights, especially with all the high intensity stuff. I can pretty much go to failure on every exercise, do a superset on another body part to failure and go right back to the first without losing my breath or stopping.

100% following along here. One thing that has helped my running is Octanes Zero Runner. It's a no impact tool that simply remarkable for these kinds of situations.

Sent from my ONEPLUS A3003 using Tapatalk

[MuscleScience]

100% following along here. One thing that has helped my running is Octanes Zero Runner. It's a no impact tool that simply remarkable for these kinds of situations.

Sent from my ONEPLUS A3003 using Tapatalk

What is it? A shoe or insert?

[tarmyg]

Zero Runner - Octane Fitness

The girls are not part of the deal ;-)

[NACH3]

This is gonna be great, MS! I applaud you for all your hard work to get back in the gym - we both know it's not easy especially with injuries!

I'll be following and I hope I can be of some kind of help in any way... this log will definitely help myself as well... thanks and a great idea!

[MuscleScience]

Zero Runner - Octane Fitness

The girls are not part of the deal ;-)

Lol

This is gonna be great, MS! I applaud you for all your hard work to get back in the gym - we both know it's not easy especially with injuries!

I'll be following and I hope I can be of some kind of help in any way... this log will definitely help myself as well... thanks and a great idea!

Thanks man, you do know it all to well. Another thing that's helping me stay motivated and keeping frustrations at bay is immersing in BodyBuilding again. I check in here constantly, my Facebook feed is completely littered with BodyBuilding, fitness and nutritional pages. Watching tv shows and movies like Pumping iron, Generation Iron and Generation Iron 2 now that it's out. It keeps you constantly engaged and focused on the lifestyle.

[clarky.]

sounds like a ugl MS. Sounds good, will be reading.

[MuscleScience]

sounds like a ugl MS. Sounds good, will be reading.

Dang your right lol

[BG]

Doing everything I can to get healthy and stay that way. I've wasted so much time in my training from being hurt. I want to rebuild my base and be bullet proof this go round.

I'm 100% with you. I just took these 3+ weeks off and now I'm ready to start fresh and do things right. I've been talking with Kel and ready to finally utilize "less is more"

[BG]

You would look like a poled angus bull heading for a fresh heifer if you did run! Lol no offense but I think you past the point of running with your mass.

Lmao I went to Supercross 2 weeks ago and we walked 6 miles, my friends had to wait for me and they asked if I could wodle any faster

[Obs]

Lmao I went to Supercross 2 weeks ago and we walked 6 miles, my friends had to wait for me and they asked if I could wodle any faster

They all make fun until one of them needs a car deadlifted off their ass...

[MuscleScience]

I'm 100% with you. I just took these 3+ weeks off and now I'm ready to start fresh and do things right. I've been talking with Kel and ready to finally utilize "less is more"

Right now I'm doing the more is better, but once i get to my ideal weight again then I will cut back to EOD. Since I took 2 years off, my body is well rested lol

[MuscleScience]

I'm really having a terrible time controlling my appetite. I have only occasionally not been able to handle it throughout my life. I had been eating every couple hours to keep my blood sugars level and protein reserves up. I'm thinking about switching to and intermediate fasting where I eat breakfast then a large meal later when I get home At 8-9pm. I'm putting in 10-12 hours days. Right now what is killing me is getting hungry before bed.

Anyone got any suggestions?

Oh and I'm in the middle of a body recomp. So not a hard cut or a bulk, just putting on muscle and losing body fat.

[hollowedzeus]

I'm really having a terrible time controlling my appetite. I have only occasionally not been able to handle it throughout my life. I had been eating every couple hours to keep my blood sugars level and protein reserves up. I'm thinking about switching to and intermediate fasting where I eat breakfast then a large meal later when I get home At 8-9pm. I'm putting in 10-12 hours days. Right now what is killing me is getting hungry before bed.

Anyone got any suggestions?

Oh and I'm in the middle of a body recomp. So not a hard cut or a bulk, just putting on muscle and losing body fat.

Numbere put me on to sugar free and carb free jelly (jello) when i was on keto.... was really a life saver.

At the latest bodybuilding competition i attended i also saw a few audience members emloying this tactic.

You can just mix up a few tubs and take them anuwhere

[tarmyg]

I'm really having a terrible time controlling my appetite. I have only occasionally not been able to handle it throughout my life. I had been eating every couple hours to keep my blood sugars level and protein reserves up. I'm thinking about switching to and intermediate fasting where I eat breakfast then a large meal later when I get home At 8-9pm. I'm putting in 10-12 hours days. Right now what is killing me is getting hungry before bed.

Anyone got any suggestions?

Oh and I'm in the middle of a body recomp. So not a hard cut or a bulk, just putting on muscle and losing body fat.

Food ridiculously high in fiber has helped me a lot. This is what I planning on using during the next competition where I hope to attend. 130g+/day is where I land during these times.

[marcus300]

I'm really having a terrible time controlling my appetite. I have only occasionally not been able to handle it throughout my life. I had been eating every couple hours to keep my blood sugars level and protein reserves up. I'm thinking about switching to and intermediate fasting where I eat breakfast then a large meal later when I get home At 8-9pm. I'm putting in 10-12 hours days. Right now what is killing me is getting hungry before bed.

Anyone got any suggestions?

Oh and I'm in the middle of a body recomp. So not a hard cut or a bulk, just putting on muscle and losing body fat.

Have you tried drinking ice cold water to shrink the stomach and stop the surge in appetite? In the uk its a vital method alot use during comp phase. Not sure about your climate but it work's wonders over here.

[MuscleScience]

Numbere put me on to sugar free and carb free jelly (jello) when i was on keto.... was really a life saver.


At the latest bodybuilding competition i attended i also saw a few audience members emloying this tactic.

You can just mix up a few tubs and take them anuwhere

Like putting that in rice cakes?

Food ridiculously high in fiber has helped me a lot. This is what I planning on using during the next competition where I hope to attend. 130g+/day is where I land during these times.

Even that isn't helping much, I'm just hungry lol

Have you tried drinking ice cold water to shrink the stomach and stop the surge in appetite? In the uk its a vital method alot use during comp phase. Not sure about your climate but it work's wonders over here.

No, honestly I've never tried that. I will give it a go.

[hollowedzeus]

Like putting that in rice cakes?

.

No i believe they used it just as i did to curb hunger... its 0 calorie so you really need to believe its going to fill you up tho.. can taste delish so it worked for me

[MuscleScience]

Numbere put me on to sugar free and carb free jelly (jello) when i was on keto.... was really a life saver.

At the latest bodybuilding competition i attended i also saw a few audience members emloying this tactic.

You can just mix up a few tubs and take them anuwhere

Food ridiculously high in fiber has helped me a lot. This is what I planning on using during the next competition where I hope to attend. 130g+/day is where I land during these times.

No i believe they used it just as i did to curb hunger... its 0 calorie so you really need to believe its going to fill you up tho.. can taste delish so it worked for me

Sorry, I read that as Jelly at first but the forum wouldn't let my edit my post...

Is there any particular brand? I've thought about trying to make protein jelly but I don't know if it will work.