MuscleScience's Iron Lab

[MuscleScience]

Deadlifts and HIIT circuit today.

Went in and did some lighter high rep deadlift work to get that movement pattern back again. Low back was a tad tight and sore so I didn’t push it much last 225. Really seemed to help loosen up my hips which were really tight from leg day.

Did a HIIT circuit for 20 minutes after that. Ripped through it pretty good. Got my heart rate way up and was pouring sweat. Feels good to get the juices flowing like that.

[OdinsOtherSon]

Finals are over! Whew! Ready for a few weeks of normalcy!

How’s things shakin, MS?

[MuscleScience]

Finals are over! Whew! Ready for a few weeks of normalcy!

How’s things shakin, MS?

Cutting up looking better and better each morning. How are you?

[OdinsOtherSon]

Cutting up looking better and better each morning. How are you?

That’s awesome MS! Glad to hear the keto is working for you. How’s the leg/groin issue? Still having problems?

About to go hit legs now. I’ll post up my w/o when finished.

[MuscleScience]

That’s awesome MS! Glad to hear the keto is working for you. How’s the leg/groin issue? Still having problems?

About to go hit legs now. I’ll post up my w/o when finished.

Yeah groin is still an issue. Been doing some different wrapping procedures and such. It’s not hurting constantly anymore but still bothers me on Squat a lot.

[OdinsOtherSon]

Yeah groin is still an issue. Been doing some different wrapping procedures and such. It’s not hurting constantly anymore but still bothers me on Squat a lot.

I know you’ve heard me say this before but it’s so true: like my dad said, “ gettin old ain’t for sissies.”

My left SI joint has been giving me issues for a while. Chiro is working on it now. Got a lot of relief last Wednesday when he adjusted it. But we went to visit my folks for Christmas this weekend and 3.5 hrs of driving, each way, has aggravated it again. Going back Friday for another adjustment. Oh, I’m getting a stand up desk too. This desk jockey sh!t is murder on my back.

[OdinsOtherSon]

Quads:

3 sets squats
3 sets hack squats
3 sets leg extensions

W/O was off. Back was sore so wasn’t able to squat quite like I wanted. But, got it in. Hamstrings and calves tomorrow.

[MuscleScience]

Chest and Tris,

Bench:
Warm up 20xbar
135x10
185x10
225x5
245x6
265x5
275x1
295x1
305x1 !!!!!!!!!

Incline press:
225x3 to heavy
185x10
185x7

Decline B.B. press:
135x10
185x10
Shoulder felt weird doing this exercise. Last time I declined was probably in highschool.

DB press:
65x15
65x12
65x10

DB pull over:
3WS at 65lbs

Tri ext, reverse tris and single arm all 10-12 reps for 3WS.

CC chest flies
3WS x50

Walking lunge with squats at end:
3WS by 60lbs spaces between exercises to keep Hr up.

Comments:

Finally a workout with some significance. Benched 305 for one. First time in probably 4-5 years that I both went up that high and actually got it. I was pretty pumped. So the rest of the workout I set to destroy my pecs. I bashed my elbow against a comer in my house and haven’t been able to do French press which stinks. Other tricep work doesn’t seem to hurt it other than overhead extensions or skull crushers.

Diet is going really good. Today my obliques and sarattus started coming in. Each day is a bit better and a bit better. Currently getting in about 1850 kcals a day. This seems to be a good solid amount for me right now. I’m still putting on strength in some lifts and putting size on my legs, yet my midsection is trimming drastically. Xmas is going to be hard since I will be home for almost 2 full weeks. Over thanks Giving i ate nornal and didn’t really put on much weight. In fact Once i got back into ketosis, my body really started changing. I might just use Xmas as a refeed to reset my metabolism. We will see. Lol

[MuscleScience]

One thing I noticed about Keto is that I’m having a lot of acne from it. I read up that it’s a common side effect and usually regulates itself over time. I usually never break out but now it’s getting to be a problem. I’ll figure it out though.

[guitarzan]

Congrats on the bench

[OdinsOtherSon]

congrats on the bench

x2!!!

[OdinsOtherSon]

MS, are you using a specific source for your application of the keto diet?

[MuscleScience]

MS, are you using a specific source for your application of the keto diet?

What do you mean?

I’m just eating no carbs and my total kcals is around 1850z

[OdinsOtherSon]

What do you mean?

I’m just eating no carbs and my total kcals is around 1850z

Got it. I didn’t know if you had referenced a specific book or website to set up your diet.

[MuscleScience]

Got it. I didn’t know if you had referenced a specific book or website to set up your diet.

No, i was a physiologist at one time. All be it a very poor one. Crime and Exercise Science don’t Pay...lol

[MuscleScience]

Back today, kind of...

Yesterday’s workout was pretty brutal apparently. Went in today and warmed up for 30 mins, just couldn’t get to feeling right. Pushed through all my main lifts for back but it was really to get a pump and stay conditioned. Every joint in my body hurt, especially my shoulders and elbow so I laid off curls.

The last few days I have been having almost uncontrollable hunger. I checked my blood Ketone levels and I’m still in ketosis. Idk what to do about it, I might use Xmas as a refeed period and see if that helps. I don’t want to break diet because I’m losing a pound of fat a week or at least it seems that way. I’m starting to get vascularity back in my thighs, which is always a good indicator for me that everything is on track.

Idk, if anyone had any tricks. I’m eating zero cal jello, huge salads, whole cream in my protein shakes, cold water. You name it.

[tarmyg]

Everytime I drop below 10% bf this happens to me. Still have not found a way around it.

[MuscleScience]

Everytime I drop below 10% bf this happens to me. Still have not found a way around it.

I’m not near that number yet, probably around 13% or so. I guess it shouldn’t matter as long as I’m leaning up.

[GearHeaded]

MS , every time I see you post I think about how high the muscle bellies are on your calves for a white guy (seen black marathon runners with calves that high) . and you got great separation developed for such poor calf genetics . so I'm curious what you've done to develop such great separation in your calves with such high insertion points

[GearHeaded]

I've got lower insertion points then you and some ok mass , but your separation between the two head is pretty good . just wondering if its genetics or training that brought that on.

as you can see my calves dont have a lot of separation and its something I'd like to work on and train if possible

[MuscleScience]

MS , every time I see you post I think about how high the muscle bellies are on your calves for a white guy (seen black marathon runners with calves that high) . and you got great separation developed for such poor calf genetics . so I'm curious what you've done to develop such great separation in your calves with such high insertion points

I've got lower insertion points then you and some ok mass , but your separation between the two head is pretty good . just wondering if its genetics or training that brought that on.

as you can see my calves dont have a lot of separation and its something I'd like to work on and train if possible

Haha, my calves are not my only large feature lol.

I’ve always had good calves. But when I was younger I was really into basketball so I did jump training every single day for years. By the time I got to college my vertical was 36” plus. Playing pickup basketball Now gets them really good, that’s why I like to still play. In the gym I hit them with a lot of reps and volume. I will do 6 sets of 20 reps for each head. Sometimes with my feet narrow or wide. At the top I will do half reps and even squeezes to feel that cut.

You have really good calves actually, your medial head is just more developed than the lateral head and somewhat overpowers it.

[OdinsOtherSon]

Chest day:

3 sets decline bench
3 sets incline bench super set w/ incline hammer strength
3 sets incline db flies super set w/ peck deck
3 sets dips

POW protein shake, 4oz turkey, 250g sweet potatoes

Strength was off today. Didn’t move my usual numbers but got a great pump. So all in all, I’m happy. Really been focusing on chest and legs, my two weakest body groups.

[RaginCajun]

Back today, kind of...

Yesterday’s workout was pretty brutal apparently. Went in today and warmed up for 30 mins, just couldn’t get to feeling right. Pushed through all my main lifts for back but it was really to get a pump and stay conditioned. Every joint in my body hurt, especially my shoulders and elbow so I laid off curls.

The last few days I have been having almost uncontrollable hunger. I checked my blood Ketone levels and I’m still in ketosis. Idk what to do about it, I might use Xmas as a refeed period and see if that helps. I don’t want to break diet because I’m losing a pound of fat a week or at least it seems that way. I’m starting to get vascularity back in my thighs, which is always a good indicator for me that everything is on track.

Idk, if anyone had any tricks. I’m eating zero cal jello, huge salads, whole cream in my protein shakes, cold water. You name it.

I’m trying this low carb, high fat way of eating and enjoying it.

I have been starting out with butter and coconut oil in my coffee.

I need to try some sugar free jello. Been doing the sugar free jello pudding but not the jello.

I tested my pee last week and it was around the 5 mg/dl. I think I need to go further into ketosis as my weight hasn’t really changed or my fat ass is just eating too much.

[jonty100]

1
Hi sir,
I am from India 27 male
I am On clenbuterol, stanazolol, and t3 cycle
80 Mcg clen, 40 Mcg stana and 50 Mcg t3.
I am married and my wife want to have kids now, my family is also pressuring for the same.
I am sorry I am a new bee to the forum and on steroids.
Please suggest me on this...... Can I plan baby or should I wait for it.
It's been 1 week I m on roids....
Please reply.......
I need help...... I dnt want any issue with baby and my wife.....
Thnxc

[MuscleScience]

I’m trying this low carb, high fat way of eating and enjoying it.

I have been starting out with butter and coconut oil in my coffee.

I need to try some sugar free jello. Been doing the sugar free jello pudding but not the jello.

I tested my pee last week and it was around the 5 mg/dl. I think I need to go further into ketosis as my weight hasn’t really changed or my fat ass is just eating too much.

To get into ketosis you need to be at 50gr a day or lower on your carb into . I have to get below 30g it seems, which sucks. I don’t have much of a margin.

[MuscleScience]

Chest day:

3 sets decline bench
3 sets incline bench super set w/ incline hammer strength
3 sets incline db flies super set w/ peck deck
3 sets dips

POW protein shake, 4oz turkey, 250g sweet potatoes

Strength was off today. Didn’t move my usual numbers but got a great pump. So all in all, I’m happy. Really been focusing on chest and legs, my two weakest body groups.

Nice workout!

My chest,arms and calves i don’t really need to work on much. But my back, abs and legs....that’s another story all together.

[OdinsOtherSon]

Nice workout!

My chest,arms and calves i don’t really need to work on much. But my back, abs and legs....that’s another story all together.

You know, it’s funny...body parts that came easy 15 yrs ago have become more difficult to grow and parts that used to lag behind, have a “new found” level of growth and strength. Overall though, I’m MUCH stronger at 43 than I was at 23.


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[MuscleScience]

Leg Day,


Warmup: 10min stair stepper, pyramid Leg Press from 1 plate all the way to 800lbs. Adding on plate to each side and doing 10 reps up. I really like this way of warming up. Really prepares my body.

LP:
3WS 800x10
1ws 850x10

Squats:
2ws 135x10
225x5
245x5
265x1

SLDL with barbell:
3WS 3x10

Arc Squat:
3WS 225x10 with toes turned in to hit lateral quad

Donkey calf super set with standing calf raise:
4ws 90x10 on donkey 275x10 in standing

Ab machine:
3WS 135x10

Leg extensions:
90x10
110x10
135x10
150x10
165x10
185x10

Comments:
I finally figured out a way to squat without much groin pain. I’ve been playing around with different squat positions and athletic wraps. The athletic wrap I basically have to go through the groin and up my ass crack like a thong(i don’t know how women wear them damn things) it’s uncomfortable but really worked. But I was able to squat with not much groin pain. Went up to 265 to test the waters and it was ok. My legs were pretty toasty from Leg Press but I’m very happy with that. Another thing that’s helping, when I leg press, I push my knees in as the weight is coming down with both hands. That 100% takes pressure off my groin. This is the second workout in a row where my groin didn’t hurt after a leg workout. It gives me a lot of hope that I will be able to add squats back in.

I’ve also been doing deadlift work and lower back hypers. I know one element to why my groin hurts and my squat isn’t coming along is I fatigue quickly and don’t have the lumbar muscular power to assist. Deadlifts especially really exposed that weakness I have in that area of my body.

I went up to 185lbs on Leg extension, I’ve nrver in my life went up that high. I’m happy that my lower quad strength is coming back nicely. I could have gone heavier but I’m not going to push my body only to have it break because it’s not ready.

Overall it was a very encouraging workout. Have had a number or comments about my physique from strangers so I think everything I’m doing is working.

[GearHeaded]

To get into ketosis you need to be at 50gr a day or lower on your carb into . I have to get below 30g it seems, which sucks. I don’t have much of a margin.

I've done keto a half dozen times or so . heres my protocol on the fastest way to get into ketosis .

fast for 2 days
depletion workouts (high volume high rep)
depletion cardio (that means HIIT on the spin bike , not LIST on a treadmill)
^ the point of these two is to burn off all the glucose glycogen and carbs you have in your system fast as possible
when you begin to eat again , go very high fat (don't even look at a carb, keep protein low too)

[GearHeaded]

You have really good calves actually, your medial head is just more developed than the lateral head and somewhat overpowers it.

your spot on , I can't even get my lateral head sore when I train them , my medial just takes over . so maybe some more explosive movements could activate them you think ?
I do 800 pound leg press machine calf raises for like 12 reps, and then much lighter weight smith machine calf raises for high reps 25-30, as my main movements currently .

[MuscleScience]

I've done keto a half dozen times or so . heres my protocol on the fastest way to get into ketosis .

fast for 2 days
depletion workouts (high volume high rep)
depletion cardio (that means HIIT on the spin bike , not LIST on a treadmill)
^ the point of these two is to burn off all the glucose glycogen and carbs you have in your system fast as possible
when you begin to eat again , go very high fat (don't even look at a carb, keep protein low too)

Man it’s like your in my mind, I do almost the same thing. Fasting is hard for me but I will try to do 2-3 days of 16 hour IF. Then I go back to my normal 13 hour protocol.

your spot on , I can't even get my lateral head sore when I train them , my medial just takes over . so maybe some more explosive movements could activate them you think ?
I do 800 pound leg press machine calf raises for like 12 reps, and then much lighter weight smith machine calf raises for high reps 25-30, as my main movements currently .

Explosive training always worked for me. The Gastrocs is mainly fast twitch fibers anyway. The soleus is mostly slower twitch so I hit that with high reps and super slow negatives.

Do you turn toes in and out to hit the different heads?

[kelkel]

Calves are over-rated.

[tarmyg]

What do you mean?

I’m just eating no carbs and my total kcals is around 1850z

I just saw this. I cut at 2500 and I am way smaller than you. Is this not really low for you?

[MuscleScience]

I just saw this. I cut at 2500 and I am way smaller than you. Is this not really low for you?

No Maintaince for me is roughly 24-2500 kcals. I try to be 500-700 kcals in deficit per day. Leg days I will bump it closer to 2000kcals.

[MuscleScience]

Leg day yesterday was killer!

I couldn’t sleep a lick and was cramping burning up alllll night. I’m burning up today so I definitely spurred the metabolism. Had bad night sweats all night, this is what I’m suppose to feel like after a good leg day. Hitting heavyish squats and all those heavy sets on leg extensions really worked. Taking note of that for next weeks workout. Traveling back to the KC area to visit my folks until after New Years. I doubt I will get a workout in today because it’s a 10ish hour drive but that’s ok. I think I need the rest lol.

[MuscleScience]

Oh also, today was the first day I saw my upper abs without flexing. This Keto thing is a miracle worker. i haven’t had full time abs in 4 years. I love it!

[OdinsOtherSon]

Damn it man!! You’re about to talk me into trying this! Do you incorporate intermittent fasting with keto or just keto by itself?


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[clarky.]

Damn it man!! You’re about to talk me into trying this! Do you incorporate intermittent fasting with keto or just keto by itself?


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X2, any info you can share on this MS, I know thete will be loads on the internet but something you read followed.

[OdinsOtherSon]

Back day:

3 sets rack pulls
3 sets bent over rows
3 sets wide grip lat pulls
3 sets narrow grip lat pulls
3 sets machine rows

POW shake

Note: narrow grip pull downs were done “behind the neck.” I put that in quotes because my range of motion really limits me to just behind my head. I’ve done behind the neck pull downs in the past, wide grip but never with the narrow grip bar. I must say, I really felt a great pump in my traps as well as the very Center portion of my mid lats, right down the upper spinal erectors. Very unique feel. I know the big scare about shoulder issues with this type of movement but I really liked how these felt.


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[MuscleScience]

Damn it man!! You’re about to talk me into trying this! Do you incorporate intermittent fasting with keto or just keto by itself?


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X2, any info you can share on this MS, I know thete will be loads on the internet but something you read followed.

I’m basically doing 1850-2000 kcals a day. Sometimes a bit more just kinda listening to my body. I try as hard as I can to keep my carbs under 30 grams a day, but the highest I go is 50 on a bad day. I’m running between .5-1.3 mmol Ketone blood levels. I haven’t really seen any literature in the journals that says it’s more effective to get a higher concentration than that.

Foods are meats, romaine lettuce, eggs, whey protein, bacon. And waffles or pancakes made with coconut flour and zero carb syrup. Even made up some zero carb shurbert with vanilla whey protein that tasted just like vanilla icecream.

I had been doing a ton of cardio but I’ve backed off a bit because I get uncontrollable hunger cravings. My workouts our geared towards high heart rate, and glycogen depletion. Typically do something just to get a pump in the legs every workout.

I’m doing IF with it as well. I’m typically doing 13 hours each day. i would love to do 16 hour but I am just too damn hungry and can’t pull it off most days.