MuscleScience's Iron Lab

[MuscleScience]

Shoulder day :

4 sets MP
3 sets Arnold presses
3 sets rear delt flys on incline bench, super set w/ rev pec deck
3 sets hammer strength presses super set w/ front raises

Getting outta here to find food! I’m starving.


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Boom!

[OdinsOtherSon]

Went to the grocery store when I left the gym, it’s in the same shopping area, and loaded up on NY strips, sirloin and chuck steaks that I found on sale. Eggs and oatmeal are on right now along with black coffee! Ravenous!!


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[MuscleScience]

Went to the grocery store when I left the gym, it’s in the same shopping area, and loaded up on NY strips, sirloin and chuck steaks that I found on sale. Eggs and oatmeal are on right now along with black coffee! Ravenous!!


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I haven’t been hungry much at all lately. But I have also been doing better about not gorging when I am hungry and not waiting to long to eat.

[OdinsOtherSon]

I haven’t been hungry much at all lately. But I have also been doing better about not gorging when I am hungry and not waiting to long to eat.

I have bouts of having a great appetite and not. I’d say I’m middle of the road right now. I haven’t been supplementing with b12 for the past 3 months because the labs I had ran then showed a slight hematocrit elevation so I stopped w/ the b12 and vitamin C because I was also about to start a blast and didn’t want my counts to get outta whack. Just had labs last week and everything was kosher so I’m gonna start with the b12 again in hopes it will stimulate my appetite again.


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[MuscleScience]

Rest day today:

Woke up this morning and my groin was 100% fine. Idk wtf is wrong with it. It must have just had a spasm in it or something. Anyway tomorrow will be a rest day as well, might go for a light run.

[OdinsOtherSon]

Rest day today:

Woke up this morning and my groin was 100% fine. Idk wtf is wrong with it. It must have just had a spasm in it or something. Anyway tomorrow will be a rest day as well, might go for a light run.

Idk brother...I mean, I’m definitely not a medical professional but if you had an audible “pop” in your groin I would have to say it’s a little more than a simple spasm. Either way, another rest day would no doubt be of benefit. Sure wish you’d have had that mri before you left your previous employer.

[MuscleScience]

Idk brother...I mean, I’m definitely not a medical professional but if you had an audible “pop” in your groin I would have to say it’s a little more than a simple spasm. Either way, another rest day would no doubt be of benefit. Sure wish you’d have had that mri before you left your previous employer.

Yeah me too...

[NACH3]

Rest day today:

Woke up this morning and my groin was 100% fine. Idk wtf is wrong with it. It must have just had a spasm in it or something. Anyway tomorrow will be a rest day as well, might go for a light run.

Hyatal hernia maybe??

[OdinsOtherSon]

Gonna eat good for a couple days



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[OdinsOtherSon]

Hit quads today:

3 sets of squats, increasing weight each set

3 sets hammer strength leg extensions super set w/ front squats

Post w/o meal was 6 oz grilled steak and cup of rice.

Second post w/o meal, same as above.


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[MuscleScience]

Chest and Tris:

Warmup:
Battle ropes for 2 min, SITS exercises for shoulders, half rep pushups
Bar bench press form work.

Bench:
135x10
185x5
225x3
245x3
265x3
275x1
285x1
295-miss

Incline bench
135x10
185x10
185x8
185x7

Incline ezcurl bar skull crushers:
65x10
85x10
95x10

DB pullovers:
60x10
65x10
70x8

DB French press:
65x10
70x10
70x10

CC tri pressdowns:
30x10
30x10
30x10

Single arm machine bench press:
70x10
70x10
70x10

Cardio:
35min HIIT
15min stair stepper after HIIT

Comments:
Working on my bench and trying to get my form down and improve my mechanics. Felt very good but a bit awkward since I have developed som bad habits over the years. I felt strong but my last lift at 295 I missed the weight bad, but honestly felt like I should have got it. I don’t think I took adequate rest between sets. Oh well there is always next week.

[OdinsOtherSon]

^^^ I have about come full circle on rest between sets. For me, taking whatever time I need (within reason of course) in order to maximize the next set is far more beneficial for me than the hiit type of training, at least as my standard, day in day out training method. Hiit is good for mixing it up occasionally but longer rest periods, allowing me to keep working weight up and reps up is better for me.


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[MuscleScience]

^^^ I have about come full circle on rest between sets. For me, taking whatever time I need (within reason of course) in order to maximize the next set is far more beneficial for me than the hiit type of training, at least as my standard, day in day out training method. Hiit is good for mixing it up occasionally but longer rest periods, allowing me to keep working weight up and reps up is better for me.


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I got to excited and didn’t take my time on the last set. Patience is not one of my strong suits.

[OdinsOtherSon]

Chest day:

4 sets flat bench

3 sets incline presses smyth machine super set w/ incline hammer strength

Giant set of seated machine presses, incline seated machine presses and pec deck, for 3 sets.

6oz grilled steak, cup of rice.


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[NACH3]

Today’s lift


Quote Originally Posted by marcus300 View Post
I was on some meds yesterday so no idea what i wrote here lol. Hope all is well
Lets see what you guys have trained today
Back - I felt good so took advantage of it off day tomorrow as my back and lats are sore already - switched up the routine today

- seated CG rows
2w/u
2w(stacked) Drop

- BB Bent over rows
W/u
2w(275)6/4+ Drop 3

- one arm rows
3w 8-12

- lat pulldowns(hit these last todayto really stretch the lats out they were on fire
2w heavy DD

- weighted hypers
2w to failure

25 min I was flying fellas 20-30sec in between 2w and no rest with drops etc

[MuscleScience]

Kickass workouts today guys! Pretty motivating to login and see my buds getting crazy in the gym.

Just woke up from a nap been feeling off all day. I feel great now, going to head into the gym later tonight and get some back and Bi’s in and hour or so of cardio.

[OdinsOtherSon]

Kickass workouts today guys! Pretty motivating to login and see my buds getting crazy in the gym.

Just woke up from a nap been feeling off all day. I feel great now, going to head into the gym later tonight and get some back and Bi’s in and hour or so of cardio.

Get in there and get it done big man! Glad your nap made you feel better!

[NACH3]

Get in there and get it done big man! Glad your nap made you feel better!

It’s amazing what a lil sleep can really do

[OdinsOtherSon]

It’s amazing what a lil sleep can really do

Agreed! The body can do some amazing things when given an opportunity to rest/recover. Honestly, I believe rest is the single most overlooked factor in this game we play, even more so than diet. I burn the candle at both ends on a seemingly continual basis.

NACH, you are the absolute king of drop sets! I gotta start incorporating those more often. I typically use super and giant sets to achieve failure. Drops would be a really good change of pace.

[MuscleScience]

Agreed! The body can do some amazing things when given an opportunity to rest/recover. Honestly, I believe rest is the single most overlooked factor in this game we play, even more so than diet. I burn the candle at both ends on a seemingly continual basis.

NACH, you are the absolute king of drop sets! I gotta start incorporating those more often. I typically use super and giant sets to achieve failure. Drops would be a really good change of pace.

What’s a giant set?

[NACH3]

Agreed! The body can do some amazing things when given an opportunity to rest/recover. Honestly, I believe rest is the single most overlooked factor in this game we play, even more so than diet. I burn the candle at both ends on a seemingly continual basis.

NACH, you are the absolute king of drop sets! I gotta start incorporating those more often. I typically use super and giant sets to achieve failure. Drops would be a really good change of pace.

Your body doesn’t get the rest it should your pushing your Resting HR to 170+ at all times hence the easiest way to recoup
Imho - and you out on slabs of tissue thickness and density - thing is I could accomplish and change things around with RPs with arms hitting 8 reps+ RP 2 + RP 1.5 maybe

Yuh never want to go past 12 reps total in a working set as it’s all hypertrophy hence feeler sets b4 your working set are sooo important to hit that 12rep range total including drops and RPs

It’d be s great change of pace try it for 4-6 wks and report back

[hammerheart]

MS you have any idea of the cause of hemifacial spasms (but mostly mastication muscles) in relation to training? It happens especially during the last reps and effort is greatest but today it lasted well ten minutes after end of session.

[MuscleScience]

MS you have any idea of the cause of hemifacial spasms (but mostly mastication muscles) in relation to training? It happens especially during the last reps and effort is greatest but today it lasted well ten minutes after end of session.

Yeah, your clinching or straining to one side mostly. When I was grinding my teeth real bad at night and in the gym. I would get this on occasion. Of course you may have to start or bells palsey but I suspect If it’s only happening in the gym, that’s the culprit.

[MuscleScience]

Back and Bi’s

Warmup: light DB shoulder work, reverse flies, pushups

HS= Hammer strength machine

HS lat pull down:
Plate x15-20
Plate x15-20
2plates x10
WS 3plates x10
WS 3plate and a quarter x7
WS “ X6

This is a plate and a half higher than I normally go. It was a bit hard

HS lower row:
1plate x10 warm up
WS 3plates and a ten x8
WS 3plates And 2 tens x8
WS 3plates And a quarter x6 with 3-4 forced reps at the end.

The last set was pretty hard

Barbell bent over rows:
135x10
155x10
175x10

Limited weight in this as my low back felt a bit funky doing them.

DB shrug:
3 WS x10 with slight forward lean and burn its at the end. Gets a crazy good pump going doing that.

Lower pulley:
3 WS 140lbs x10

DB bent over Reverse flies: these were very hard at this point
3WS 40lbs x6-8

DB bent over rows:
3 WS 70x6

DB concentration Curls:
3 WS 25x 10

Lower pulley Hammer Curls superset with pushups plus
3 WS x42.5 x10

Pull downs:

3 WS 50x10

DB Hammer Curls:
3WS 25x10

Comments:

The first few exercises I did tonight I went considerably heavier than normal for those. Which really set the tone for the workout. I was playing catch-up the whole workout as I was gased. Biceps I didn’t push to hard as my right elbow is still hurting but getting better. I twicked it last week doing CC bi curls. Overall great workout and am feeling it, go an awesome sweat and pump going. Still need to lean up considerably but Getting there.

[OdinsOtherSon]

Back and Bi’s

Warmup: light DB shoulder work, reverse flies, pushups

HS= Hammer strength machine

HS lat pull down:
Plate x15-20
Plate x15-20
2plates x10
WS 3plates x10
WS 3plate and a quarter x7
WS “ X6

This is a plate and a half higher than I normally go. It was a bit hard

HS lower row:
1plate x10 warm up
WS 3plates and a ten x8
WS 3plates And 2 tens x8
WS 3plates And a quarter x6 with 3-4 forced reps at the end.

The last set was pretty hard

Barbell bent over rows:
135x10
155x10
175x10

Limited weight in this as my low back felt a bit funky doing them.

DB shrug:
3 WS x10 with slight forward lean and burn its at the end. Gets a crazy good pump going doing that.

Lower pulley:
3 WS 140lbs x10

DB bent over Reverse flies: these were very hard at this point
3WS 40lbs x6-8

DB bent over rows:
3 WS 70x6

DB concentration Curls:
3 WS 25x 10

Lower pulley Hammer Curls superset with pushups plus
3 WS x42.5 x10

Pull downs:

3 WS 50x10

DB Hammer Curls:
3WS 25x10

Comments:

The first few exercises I did tonight I went considerably heavier than normal for those. Which really set the tone for the workout. I was playing catch-up the whole workout as I was gased. Biceps I didn’t push to hard as my right elbow is still hurting but getting better. I twicked it last week doing CC bi curls. Overall great workout and am feeling it, go an awesome sweat and pump going. Still need to lean up considerably but Getting there.

Wow MS, you weren’t fking around! Lol. Awesome w/o man!

[MuscleScience]

Wow MS, you weren’t fking around! Lol. Awesome w/o man!

Haha, nope! Going to be even worse tomorrow. It will be leg day!

[hammerheart]

Yeah, your clinching or straining to one side mostly. When I was grinding my teeth real bad at night and in the gym. I would get this on occasion. Of course you may have to start or bells palsey but I suspect If it’s only happening in the gym, that’s the culprit.

Either when squeezing the last reps out of my arse or when otherwise under nervous tension (ie. obs-level pissed off), so I guess it's purely a benign CNS phenomenon.

[marcus300]

Either when squeezing the last reps out of my arse or when otherwise under nervous tension (ie. obs-level pissed off), so I guess it's purely a benign CNS phenomenon.

lmfao hahahaha

[Obs]

Either when squeezing the last reps out of my arse or when otherwise under nervous tension (ie. obs-level pissed off), so I guess it's purely a benign CNS phenomenon.

Never been pissed off in my life, you Italian salami fondling cork soaker!

[Obs]

MS you have any idea of the cause of hemifacial spasms (but mostly mastication muscles) in relation to training? It happens especially during the last reps and effort is greatest but today it lasted well ten minutes after end of session.

You need the "jawzercise"!!!!

Lol! https://youtu.be/P7XR1LCO7LA

[MuscleScience]

You need the "jawzercise"!!!!

Lol! https://youtu.be/P7XR1LCO7LA

Ha I’ve seen that thing on my FB whenever I try to watch a video.

[Obs]

Ha I’ve seen that thing on my FB whenever I try to watch a video.

People are dumb enough to buy it! Dude is pulling back six figures for the dumbest invention of all time!

[MuscleScience]

People are dumb enough to buy it! Dude is pulling back six figures for the dumbest invention of all time!

Wish I thought of it...

[NACH3]

Your back and bi w looks good with the rep range see what you can do when your mind is in the right place!!! Well done

[MuscleScience]

Leg day:

Welp, I think it’s just not in the cards for me to squat. Was going good was going up in weight nicely and then my right upper quad popped. Fucking A I’m frustrated with my body not responding, especially with my legs. My body is fighting me tooth and nail to not get into shape.

Wish I had something to report. Shoulders and cardio tomorrow I hope.

[OdinsOtherSon]

Leg day:

Welp, I think it’s just not in the cards for me to squat. Was going good was going up in weight nicely and then my right upper quad popped. Fucking A I’m frustrated with my body not responding, especially with my legs. My body is fighting me tooth and nail to not get into shape.

Wish I had something to report. Shoulders and cardio tomorrow I hope.

Damn MS, hate to hear it man. You’re having multi issues from the waist down. At some you’ll have to have that seen about.


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[MuscleScience]

Damn MS, hate to hear it man. You’re having multi issues from the waist down. At some you’ll have to have that seen about.


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Just took a hot epson salt bath, that seemed to help take the knot out of it a bit. It doesn’t hurt too bad. I think it’s time that I work from the bottom again. More deep squats, overhead squats, front squats and such to help get my hip mobility and trunk stability back up. Just have to be smart about it and probably do legs more than once a week now. Less volume each workout and more stimulation.

[kelkel]

Leg day:

Welp, I think it’s just not in the cards for me to squat. Was going good was going up in weight nicely and then my right upper quad popped. Fucking A I’m frustrated with my body not responding, especially with my legs. My body is fighting me tooth and nail to not get into shape.

Wish I had something to report. Shoulders and cardio tomorrow I hope.

Popped as in a muscle spasm?

[MuscleScience]

Popped as in a muscle spasm?

Popped as in I heard a loud pop and felt part of the quad move. I don’t think it’s a complete tear but it’s defiantely strained and tore some fibers. I have about a golf ball sized knot in my lateral upper thigh. Very frustrated with my legs, been a frustrating week thus far for lifting.

[OdinsOtherSon]

I just hate you’re struggling with this at the level you are. It’s bound to be extremely frustrating. I have the typical joint soreness occasionally but nothing involving muscle tissue. Very disconcerting indeed. Wishing you all the best with it MS. Please keep us up to speed with your progress and discoveries.