MuscleScience's Iron Lab

[MuscleScience]

Good afternoon there MS and how are you today?

Rest day today, going to do light cardio to loosen up my legs and keep the ticker healthy.

What's up with you?

[NACH3]

What's going on MS... any thoughts to what I said regarding tri work? How's the day been treatin' ya?

[MuscleScience]

What's going on MS... any thoughts to what I said regarding tri work? How's the day been treatin' ya?

What did you say about tri training?

I'm just hanging out today going to hit some cardio later.

[NACH3]

What did you say about tri training?

I'm just hanging out today going to hit some cardio later.

I answered your ? In my thread i tell you the main movements to get your tris up and it's worked for other members as well gotta go heavy and to and past failure tho

[MuscleScience]

I answered your ? In my thread i tell you the main invents to get your tris up and it's worked for their members as well gotta go heavy and to and past failure tho

Oh ok, I think I must have missed it. I'll go look again.

[songdog]

Good morning MS not much today just some cardio quit training tired of messing with the shoulder I guess father time has caught me.

[Obs]

Good morning MS not much today just some cardio quit training tired of messing with the shoulder I guess father time has caught me.

Don't talk like that! You need some Rob Bailey in your life!

"This is not last year and I am not done here... I'm never gonna take off this crown, cause I'm the f$@&in' king!"

"This is not your theme song, its an anthem for the strong"

"Go go go go forever!"

"Gonna carry this s$@& on my f@$&ing back"

"All day, all night, built in, my mind out, I'm a m@$&!% f@#&%!* beast!"

You are never done song. You are a werecoyote.

[MuscleScience]

Shoulders and Tris today weight was 221 this morning. Up about 6 lbs

Smith maching shoulder press 135lbs 4x10
DB French press 85lbs 3x8-10
DB lateral raises 25lbs 3x10
DB front raises 15lbs 3x10
DB Rear delt flies 20lbs 4x10
Incline push ups Body weight 4x failure 20-30reps
20min HIIT cardio
10min steady state walk run cardio

Really good workout again. The French presses were really good, my tris are feeling it for sure. Going to add those into the routine, thanks Marcus and Nach.

[NACH3]

Shoulders and Tris today weight was 221 this morning. Up about 6 lbs

Smith maching shoulder press 135lbs 4x10
DB French press 85lbs 3x8-10
DB lateral raises 25lbs 3x10
DB front raises 15lbs 3x10
DB Rear delt flies 20lbs 4x10
Incline push ups Body weight 4x failure 20-30reps
20min HIIT cardio
10min steady state walk run cardio

Really good workout again. The French presses were really good, my tris are feeling it for sure. Going to add those into the routine, thanks Marcus and Nach.

Glad you had a good w/o and the French presses were good! I'd add at least 1-2 more tri ex's if its weighted dips(or no weight to start) or CG smith bench I'd just add one of those then rotate to pushdowns(straight bar or v-grip) and maybe a one arm rope pushdowns(completely hits the lateral head really nice) or anything OH(ropes short straight bar etc)

PS.. are you going to failure on your presses? I'd think no... just b/c yiur saving reps to get 10 on 4sets - go all out and try to get 10 and RP until you do after your first working set after that your reps should always go down so fight for those reps that you want!

[MuscleScience]

Glad you had a good w/o and the French presses were good! I'd add at least 1-2 more tri ex's if its weighted dips(or no weight to start) or CG smith bench I'd just add one of those then rotate to pushdowns(straight bar or v-grip) and maybe a one arm rope pushdowns(completely hits the lateral head really nice) or anything OH(ropes short straight bar etc)

PS.. are you going to failure on your presses? I'd think no... just b/c yiur saving reps to get 10 on 4sets - go all out and try to get 10 and RP until you do after your first working set after that your reps should always go down so fight for those reps that you want!

I safely go as close to failure as I can. There are very few exercises that I will do to failure or beyond. All my injuries have started to add up. Now like for example if I am doing bench on a hammer strength machine I will go to failure and or do very slow negatives. Kinda like how frank zane and milos sarcev coach. I will do forced reps on single leg or single arm exercises as long as it doesn't put me in an awkward body position.

I saw a vid of a guy doing incline French presses on the smith machine that I think I could go to failure safely.

[NACH3]

I safely go as close to failure as I can. There are very few exercises that I will do to failure or beyond. All my injuries have started to add up. Now like for example if I am doing bench on a hammer strength machine I will go to failure and or do very slow negatives. Kinda like how frank zane and milos sarcev coach. I will do forced reps on single leg or single arm exercises as long as it doesn't put me in an awkward body position.

I saw a vid of a guy doing incline French presses on the smith machine that I think I could go to failure safely.

Interesting! I love unilateral ex's to get forced reps and negs as well!

[marcus300]

...........................................

[marcus300]

I safely go as close to failure as I can. There are very few exercises that I will do to failure or beyond. All my injuries have started to add up. Now like for example if I am doing bench on a hammer strength machine I will go to failure and or do very slow negatives. Kinda like how frank zane and milos sarcev coach. I will do forced reps on single leg or single arm exercises as long as it doesn't put me in an awkward body position.

I saw a vid of a guy doing incline French presses on the smith machine that I think I could go to failure safely.

Don't try and go to failure on the French press MS unless you have a spotter. If your training alone and you feel you could go to failure on triceps do lying skull crushers with either ez or db's and just drop the weight behind the head to the floor. I much prefer db's because it doesn't put any strain on my elbows or wrists, the flow of the movement is natural and my long head is fully worked just make sure your elbows aren't in line with your eyes when lying down just take them back a bit like that vid I posted were Yates explained it. Targets the long head directly while taking out the shoulder or any chest activation

[MuscleScience]

Chest and tris,

Terrible workout today, for chest and tris I think I will only be able to hit them
Once a week. My chest was so sore when I was benching that I could barely do my warmup weight. I couldn't hardly do any chest exercise. So I did what I could and did tris. They actually didn't feel to bad but I could tell they were still fatigued.

Since my workout was short, I did 45 minutes or lower intensity cardio.

[MuscleScience]

Legs today,

Squats:
Warmup 135x15
Working set: 225x10 for sets of three. Groin felt good no problems it still talked to me a bit so I didn't push it. Felt good over all.

Hack squat-225x5-7 3 sets of very slow and control negatives

Rldl 135 3x10
Calf raises 275 4x10
Single leg ham curls 110 4x10

Plyo training:
48 inch box jumps 3x10
Bench lateral jumps 3x10
Goblet squats 3x15-20 60 lbs
Wall ball squats 16lb ball.

Sauna 10min

Good leg workout overall, was kinda a lighter workout I decided to do a lighter week to let my body catch up.

[MuscleScience]

Double post.

[songdog]

Good morning MS and wat do you have going on today?

[MuscleScience]

Good morning MS and wat do you have going on today?

Not doing much of anything today, you?

[MuscleScience]

Good morning MS and wat do you have going on today?

Not doing much of anything today, you?

[MuscleScience]

Rest day:

Abs were really sore from all the plyo exercises I did yesterday. Will hit back and biceps tomorrow and shoulders on Friday.

[MuscleScience]

Rest day:

Abs were really sore from all the plyo exercises I did yesterday. Will hit back and biceps tomorrow and shoulders on Friday.

[MuscleScience]

Back and Biceps:

Tbar row: 3 plates 3x10
Hammer strength pull down: 3x10 275lb
Single arm lat pull down. 60lbs 3x10
Shoulder shrugs 225 3x10
Smith machine row. 135 3x10
Reverse flies 40lbs 3x10
DB shrugs 75lbs 3x10
Incline curls 25lbs 3x10
Hammer curls 25lbs 3x10
Bicep curls lower pull 45 3x10
Pec deck flies 25lbs 3x10

Really good workout, this was a hard workout and I was very tired at the end. Been a long time since I had a back workout that required a nap afterwards.

[MuscleScience]

Back and Biceps:

Tbar row: 3 plates 3x10
Hammer strength pull down: 3x10 275lb
Single arm lat pull down. 60lbs 3x10
Shoulder shrugs 225 3x10
Smith machine row. 135 3x10
Reverse flies 40lbs 3x10
DB shrugs 75lbs 3x10
Incline curls 25lbs 3x10
Hammer curls 25lbs 3x10
Bicep curls lower pull 45 3x10
Pec deck flies 25lbs 3x10

Really good workout, this was a hard workout and I was very tired at the end. Been a long time since I had a back workout that required a nap afterwards.

[cousinmuscles]

Tons of volume there. Need carb ups for that lol.

[MuscleScience]

Tons of volume there. Need carb ups for that lol.

I'm taking in 65-75 grams during the workout. That's something I've never done before but is a huge boost.

[MuscleScience]

Shoulders:

Got called into work so I have to get a quick one in.

Hammer strength shoulder press:
Warm up: 1 plate 2x10-15
Set one: 1.25 plates 1x10 was way to light. This was my top end 3 weeks ago.
Set 2-4 2 plates 3x10

I had been doing smith machine but it was took so I did this for the first time in 3-4 weeks I think. I did a lot more weight than last time. My shoulders have got a lot stronger and fuller.

25 lbs DB lateral raises 3x10
7.5 DB Front raises 3x10
20lbs 45 degree raises 3x10
Rear delts 15lb DB 3x10

Unilateral Lateral delt raises lower pulley: 25lbs 3x10

Shoulder push-up burn outs: 2sets to failure.

[OdinsOtherSon]

I'm taking in 65-75 grams during the workout. That's something I've never done before but is a huge boost.

MS, what using to get your intra-w/o carbs?

[MuscleScience]

MS, what using to get your intra-w/o carbs?

Gatorade powder, and 5mg of Creatine

[OdinsOtherSon]

Gatorade powder, and 5mg of Creatine

Thanks brother. Been noticing that I could use a little boost during my w/o too. Like my dad told me, “gettin old ain’t for sissies.”

[NACH3]

Gatorade powder, and 5mg of Creatine

Karbolin or cyto carb(I like cyto carb in a she during w/o as it's unflavored and has 50g of complex carbs and 2g of simple) I'd just use a Gatorade too with that she

[MuscleScience]

Chest and Tris today.

Weight is holding at 222, so up 7 lbs overall.

Bench: warmup 135x10, 185x10
Working sets: 225x5, 275x2, 245x5

Incline press: warmup 135x10
Working sets: 185x10 for two sets. Last set was right at my failure point

French press: warmup 50x10
Working sets 65x10 for 3 sets

Single arm DB overhead French press.
30lbs 2x10
Last set 1x15. Last 5 reps were beyond failure negative reps.

Tri press down: when lighter to work on ROM and getting a great squeeze at the bottom.

Abs: hanging abs 4x10
Vacuums 2x25

Descent workout, my pec tendons are still pretty sore. Next week might be a rest week with nothing but cardio to help my body catch up. We will see. It took me a very long time to warm up.

It was also very hard to get into it today. The stuff going down in Vegas is a pretty hard pill to swallow. Couple that with some of the absolute horrible things people said about the victims. That they deserved it because most country music fans are republican and so on. That's flat out dissapointing that so many feel that way. One thing that did give me hope was the 6 hour line to donate blood in vegas. Some people still get it.

[NACH3]

Crazy wtf happened in Vegas man I had s friend a block away from it all at a convention she was speaking at! Incredibly fuked up!

[MuscleScience]

Crazy wtf happened in Vegas man I had s friend a block away from it all at a convention she was speaking at! Incredibly fuked up!

Some nutty bastard that I think was a left wing plot to cause the US to push further and further down the path of gun control. It only makes sense that this was done to cause public outrage. And from some of the evidence, he was a far left wing sympathizer.

[MuscleScience]

Back and Biceps today.

Best way to describe it is as utter devastation. My good buddy came into town
And we crushed a workout. I'll post up the routine tomorrow as soon as I figure out what happened...

[NACH3]

Some nutty bastard that I think was a left wing plot to cause the US to push further and further down the path of gun control. It only makes sense that this was done to cause public outrage. And from some of the evidence, he was a far left wing sympathizer.

From what I heard also was that he had just sent 100,000$ to a mail order bride in the Phillipines and she said 'fuk him' and took the money(or a organized Filipino crime ring lol) but the guy had 20+ guns in the damn room let alone wtf is going on in the head of his too!
Wackjob!!

[MuscleScience]

From what I heard also was that he had just sent 100,000$ to a mail order bride in the Phillipines and she said 'fuk him' and took the money(or a organized Filipino crime ring lol) but the guy had 20+ guns in the damn room let alone wtf is going on in the head of his too!
Wackjob!!

Yeah, it’s sucks that so many had to be injured or killed. Then you have these assholes like Jimmy Kimmel going on TV using their platform to sway impressionable people with half truths and even out right lies. That just makes things worse.

[MuscleScience]

Legs yesterday,

Another brutal workout. It’s really fun training with a partner sometimes. They help push you to that whole extra level that you don’t always seem to get to by yourself. Hitting shoulders today.

[MuscleScience]

Shoulders today,

Very sore all over so did a nice shoulder workout and did a lot of
Extra stretching and mobility work. Having my lifting buddy here definitely helped bump up the intensity.

[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.