MuscleScience's Iron Lab

[MuscleScience]

Cardio day:

15min stair stepper
17min run

Day 5 of Keto and my appetite is waaaay down. Still very constipate I’ve ate enough fiber and laxative to feed then kill a small horse. I actually feel as though my energy is way up too. No midday crashes or feeling of needing to take a nap. My body is responding to it well other than the not pooping part. But that will work itself out as i get my diet more dialed in.

[hollowedzeus]

Cardio day:

15min stair stepper
17min run

Day 5 of Keto and my appetite is waaaay down. Still very constipate I’ve ate enough fiber and laxative to feed then kill a small horse. I actually feel as though my energy is way up too. No midday crashes or feeling of needing to take a nap. My body is responding to it well other than the not pooping part. But that will work itself out as i get my diet more dialed in.

I was cosntipated on keto unless i took a big handful of psyllium husk caps each day... the brocolli didnt quite cut it for me

[MuscleScience]

I was cosntipated on keto unless i took a big handful of psyllium husk caps each day... the brocolli didnt quite cut it for me

That’s what I’m going to have to do to me thinks.

[RaginCajun]

Cardio day:

15min stair stepper
17min run

Day 5 of Keto and my appetite is waaaay down. Still very constipate I’ve ate enough fiber and laxative to feed then kill a small horse. I actually feel as though my energy is way up too. No midday crashes or feeling of needing to take a nap. My body is responding to it well other than the not pooping part. But that will work itself out as i get my diet more dialed in.

man, i may have to give this keto stuff a try. i have problems with my appetite, my fat ass is always hungry. i need to look more into this and foods to eat, and when.

how is the knee holding up?

answered my question in regards to carbs.

[MuscleScience]

man, i may have to give this keto stuff a try. i have problems with my appetite, my fat ass is always hungry. i need to look more into this and foods to eat, and when.

how is the knee holding up?

answered my question in regards to carbs.

Basically i get to eat steak, ranch dressing, wings (unbreaded of course) bacon and eggs...mmmm

Knee is doing really well, it’s just this damn left groin tendon. I narrowed it down to a knot in one of my adductor tendons. So I’m trying to figure out a way to work it out at this point.

[RaginCajun]

Basically i get to eat steak, ranch dressing, wings (unbreaded of course) bacon and eggs...mmmm

Knee is doing really well, it’s just this damn left groin tendon. I narrowed it down to a knot in one of my adductor tendons. So I’m trying to figure out a way to work it out at this point.

i love to eat that type of stuff. what level/macros are you keeping your protein at? or are you not counting that and only counting the amount of carbs? most stuff that i have read says around 5/30/65fat for macros.

i feel your pain with the knots and tendon shit. my whole body is riddled with tendon issues, or so it seems. i had a 2 hour massage a last week and she told me i had the most knots of anyone she had rubbed on, and also the most flexible for being so knotty. have no clue what is going on with my body.

sounds like you need an asian masseuse to get that adductor tendon really good! or, you can try to turn the foam roller sideways or tennis/lacrosse ball to try to rub it out

[MuscleScience]

i love to eat that type of stuff. what level/macros are you keeping your protein at? or are you not counting that and only counting the amount of carbs? most stuff that i have read says around 5/30/65fat for macros.

i feel your pain with the knots and tendon shit. my whole body is riddled with tendon issues, or so it seems. i had a 2 hour massage a last week and she told me i had the most knots of anyone she had rubbed on, and also the most flexible for being so knotty. have no clue what is going on with my body.

sounds like you need an asian masseuse to get that adductor tendon really good! or, you can try to turn the foam roller sideways or tennis/lacrosse ball to try to rub it out

All my meals are plugged into my fitnesspal app. So I’m staying around 160gr of protein and 30 or less grams of carbs. Which in total I’m at about 2000kccal a day. Just tested my Ketone levels and they are pretty high so I’m successful into ketosis. I’ll do a re feed on Sunday.

[MuscleScience]

Chest and Tris,

Warmup: 10 min stair stepper, SITs exercises, body weight walking lunges.

Bench:
Bar speed and form work 30-40 reps total
135x10
185x5
225x5
245x5
255x3
225x10

Incline press:
3WS 185x10

Incline skull crushers SM:
95x10
105x10
115x10
120x13 which was to failure

Decline DBpullovers:
45x10
55x10
55x10

CC pec flies:
3WS 30x10

Tricep Kick backs in lower row CC:
2ws 30x10
1ws 25x10

Cardio: 15min b-ball, 15min stair stepper, 15min recomb bike.


Comments:
Was a productive day, I’m still working on reworking my PL bench. I’m not putting up good or even descent numbers. However i can honesty say my shoulder and pec tendons are not sore or hurting anymore. I expect i retrain my body to correctly bench, my strenght will dramatically go up.

Day 6 of Keto i finally got enough fiber in me to start pooping good. My carb intake has steadily been 30 grams or less per day. Most of that is fiberous in nature. My appetite is half of what it was two weeks ago and my gut feels less irritable. I am drinking small amounts of diet pop to keep my sugar cravings down but honesty today i haven’t had any.

[MuscleScience]

Back and Bi’s

Warmup: 15min b-ball, wall ball medicine ball throws

Deadlifts:
135x10
225x5
225x5

HS lat pull:
3WS 140x10

HS row:
3WS 140x10

Bench DB bent over rows:
3WS 35x10

Bench DB bent over flies:
3WS 30x10

DB shrugs:
3WS 70x10

Standing DB Con Curls:
2 WS 27.5x10
1 WS 30x10

DB Hammer Curls:
3 WS 30x10

Cardio:15min b-ball, 15min stair stepper

Comments: Day 7 on Keto, I’m even deeper into ketosis. My body felt pretty good going into the workout, but after my warmup I was sweating profusely. really ran out of energy fast today. Restricted my volume a lot, I’m going to push this Keto diet for 8-10 weeks to see how lean I can get down too and see where I’m at competition ready wise.

This new iPhone glitch where the letter I turns into this weird symbol I️ is annoying AF. Please fix it apple!

[RaginCajun]

haha, my bud is having the same problems with his iPhone

dammit MS, now my phone is!

[MuscleScience]

Cardio today:

45mins Steady State.

Comments:
My legs were very sore so I just did light cardio to get in in and help push some blood into the legs. Day 8 of Keto and feeling pretty good. Have dropped 11lbs since the start. My muscles look pretty flat but that’s ok, as my body adapts it will pull some of that water weight lost back into the muscle. My sleep has improved markedly and I’m for sure less bloated. My refeed is scheduled for this Sunday. I’m going to have spaghetti, waffles and a hamburger with a bun. Lol

[OdinsOtherSon]

What’s up MS? I’ve been mia lately w/ a nasty stomach bug. Man I’d almost rather have a broken bone than nauseous or puking. Lol. I’m finally upright and eating again but gonna stay out of the gym until next week. My whole chest cavity all the way through to my back is so sore, it hurts to clear my throat.

How are the legs/groin issue coming? How about the keto diet?

[MuscleScience]

What’s up MS? I’ve been mia lately w/ a nasty stomach bug. Man I’d almost rather have a broken bone than nauseous or puking. Lol. I’m finally upright and eating again but gonna stay out of the gym until next week. My whole chest cavity all the way through to my back is so sore, it hurts to clear my throat.

How are the legs/groin issue coming? How about the keto diet?

Yuck that sucks, glad your doing better.

Right quad is healed up descent enough anyway, going to hit it with some light squats. Groin I’ve figured out is on tendon that has some swelling in it. Literally a knot. For some reason I’m prone to that, usually it has been in my pec or patella tendons, never my groin. So i work around it and keep it stretch and as long as i warm up proper it cooperates.

Keto is going great, day 9 today. Dropped about 11 lbs thus far, energy is good and I’m sleeping like a damn champ. Overall i feel pretty good. Sunday is my carb up day, going to have spaghetti, waffles and a hamburger with a bun. Probably top it off with some ice cream. Lol

[OdinsOtherSon]

Yuck that sucks, glad your doing better.

Right quad is healed up descent enough anyway, going to hit it with some light squats. Groin I’ve figured out is on tendon that has some swelling in it. Literally a knot. For some reason I’m prone to that, usually it has been in my pec or patella tendons, never my groin. So i work around it and keep it stretch and as long as i warm up proper it cooperates.

Keto is going great, day 9 today. Dropped about 11 lbs thus far, energy is good and I’m sleeping like a damn champ. Overall i feel pretty good. Sunday is my carb up day, going to have spaghetti, waffles and a hamburger with a bun. Probably top it off with some ice cream. Lol

Sounds like you’re zeroing in on the injury issues. That’s great! Man there isn’t anything more aggravating than nagging injuries.

Wow! Sounds like the keto diet is working great for you! Question: did you have lack of energy/lethargy issues when you very first started?

[MuscleScience]

Sounds like you’re zeroing in on the injury issues. That’s great! Man there isn’t anything more aggravating than nagging injuries.

Wow! Sounds like the keto diet is working great for you! Question: did you have lack of energy/lethargy issues when you very first started?

Yeah a little bit, just had to make sure to keep my fats up high though.

[NACH3]

Whats up brotha? How yyou be... miss you man just wanted to stop in and say whats up i know we spoke a lil earlier but your w/o's are looking good hows the injuries coming along - my shoukder has been rough but surely working around it
Talk soon buddy

[MuscleScience]

Whats up brotha? How yyou be... miss you man just wanted to stop in and say whats up i know we spoke a lil earlier but your w/o's are looking good hows the injuries coming along - my shoukder has been rough but surely working around it
Talk soon buddy

All is coming along. I’m on Keto trying to shed some BF so I’m decreasing the volume some and upping my cardio. I want to see where my body is lean and judge whether or not to compete in the Arnold Classic in March. I may to physique or preferably classic physique. I don’t know if my legs can come up by then to do so. They have been a constant source of frustration but I’m powering through it.

Hope all is going well, message if you need to talk or anything.

[MuscleScience]

Leg day:

Warmup: 20 min b-ball, body weight walking lunges, 5min stair stepper.

Squats:
Bar 20 reps low and slow
135x10
185x10
225x10
225x7
225x6

Leg press:
6 plates total x10
8 “. “X10
10 “. “X10
12 “. “X10 for 2WS

Leg press calf raises:
12plates 3x10

Sldl:
135x10
3WS 185x10

SM calf raises:
4WS 225x10 very slow negatives

Single leg curl:
4WS 135x10

Sissy Squats:
3WS 45lbs plate overhead x10

Walking lunges 100 feet with 10 squats at the end
3WS 60x10

Leg extensions:
3WS 135x10

Cardio: none other than b-ball warm up

Comments: really a pretty brutal workout, it was fun and it was hard to pull myself away. My groin stayed pretty sore throughout the workout but not in a capacity to where it stopped me. Right quad felt great, went up fairly heavy on leg press and the quad gave me zero trouble. Day 9 of Keto, I almost kicked myself out of ketosis with s banana and PB in my pre-WO shake. Have to be stricter either my carbs i guess. I’ll retest before bed to see where I’m at.

[OdinsOtherSon]

^^ Rocked that leg w/o brother. Glad to hear no pain or injury ended it early. I’m dreading my first leg day after this virus. I’ve probably lost 10 lbs not to mention the fluid, electrolyte, vitamin/mineral and other nutrient loss. Yep, legs are gonna suck. Lol

[MuscleScience]

^^ Rocked that leg w/o brother. Glad to hear no pain or injury ended it early. I’m dreading my first leg day after this virus. I’ve probably lost 10 lbs not to mention the fluid, electrolyte, vitamin/mineral and other nutrient loss. Yep, legs are gonna suck. Lol

Load up with pedilite that’s what i do when I’m sick or after I’m sick to get rehydrated.

[Gallowmere]

Load up with pedilite that’s what i do when I’m sick or after I’m sick to get rehydrated.

Seconding this. During my recent bout of food poisoning, Pedialyte, Halo Top and protein shakes were all I could keep down. Ended up never getting dehydrated, in spite of the fact that I was hosing from both ends near constantly.

[MuscleScience]

Shoulders and Arms yesterday,

Was uber sore from legs the day before so i spent 30 min warming up and doing cardio. Got some comments on how my shoulders are filling out. I’ve never in my life trained them this hard, and I wish i would have. They are quickly along with my triceps becoming my best feature.

[MuscleScience]

Carb re feed day,

Already got sick slightly after eating two waffles.

[MuscleScience]

Chest and Tris,

Warmup: 20min b-ball, SITs exercises

Incline bench:
135x10
135x10
185x10
225x10
225x9
225x7

DB flat Bench:
75x10
2ws 85x10

Incline SM skull crushers:
95x10
115x10
135x5

DB pull overs:
3WS 65x10

DB French press Single Arm:
2ws 35x5
32.5x5 forced repped last two

Lower pulley tri extension single arm:
3WS 20x10

Pec deck:
3WS 135x10

Tri press downs:
3WS 40x10

Cardio:20min stair stepper, 20min HIIT

Comments: yesterday was my refeed day and i gained about 7 lbs of water. This morning when i checked Ketone levels they were zero.
After tonight’s workout I’m back into slight ketosis already. Very pleased with that. I’ve had less than 10 total carbs today. Doing all the cardio and working fast seems to be the ticket to getting into ketosis quickly. I’ll do around and hour total of cardio again tomorrow then back it down depending how deep I’m into ketosis by then.

My lifts felt strong as hell today. I benched 225 on incline for 10 reps, I’ve never done that before. Granted that was my first lift of the day and i didn’t flat bench to give my pec tendons a rest. All other lifts i felt very strong on.

[hammerheart]

MS why is that I can't lose weight. No matter if I down 2000 or 3000kc daily, I just feel more lousy than usual with former intake, could be there anything preventing me from mobilizing stored fat? Thyroid tests are remarkable, FT3 is hovering near top of range.



Sent from my GT-I9105P using Tapatalk

[MuscleScience]

MS why is that I can't lose weight. No matter if I down 2000 or 3000kc daily, I just feel more lousy than usual with former intake, could be there anything preventing me from mobilizing stored fat? Thyroid tests are remarkable, FT3 is hovering near top of range.



Sent from my GT-I9105P using Tapatalk

Good question, you seem to be fairly lean already from what i remember. Typically though you need a very solid and consistent diet over many many months. The leaner you already are the slower the last bit is to get off. Don’t get discouraged and stay the path.

[MuscleScience]

Back and Bi’s,

Not one of my normal high volume bruisers. Have a 2 week road trip for work and the holidays here in a few hours so didn’t want to be super sore. Got a lot of higher rep work in, trying to get back into ketosis after my refeed.

Cardio: 45min

[MuscleScience]

Travel day today, 13 hours in a car. Uggg. I’m ready for bed lol

[Gallowmere]

Travel day today, 13 hours in a car. Uggg. I’m ready for bed lol

I know them feels. After beings a truck driver for years, I can barely stand to sit in a vehicle for more than an hour anymore. By the second hour of having to sit still, I am ready to claw my face off, especially when bulking.

[OdinsOtherSon]

Morning MS. Things have been crazy this week so I’m behind, as usual. How’s the leg coming along?

[OdinsOtherSon]

Arms/shoulders:

3 sets hammer strength presses

3 sets shrugs w/ shrug bar

3 sets narrow grip bench press

3 sets reverse grip cable extensions super set w/ French presses

3 sets standings db curls super set w/ machine curls

Ever since I started this maintenance routine, I’m working muscle groups twice a week, with lower weight and less exercise movements, but reps are up. Also, I forgot just how long a combo arms/shoulders day can be.

Heading to grocery store. Making beef tips and rice tonight.

[MuscleScience]

Arms/shoulders:

3 sets hammer strength presses

3 sets shrugs w/ shrug bar

3 sets narrow grip bench press

3 sets reverse grip cable extensions super set w/ French presses

3 sets standings db curls super set w/ machine curls

Ever since I started this maintenance routine, I’m working muscle groups twice a week, with lower weight and less exercise movements, but reps are up. Also, I forgot just how long a combo arms/shoulders day can be.

Heading to grocery store. Making beef tips and rice tonight.

Looks like you have been crushing some workouts!

I just made up some Keto beef and veggie stew. Man was it good!

[songdog]

Good morning MS and wat is happening in your world?

[RaginCajun]

safe travels bud!

going shoot that gun any?

its hunting season all over!

[MuscleScience]

safe travels bud!

going shoot that gun any?

its hunting season all over!

I actually helped my uncle process about 8-10 deer while home. He’s got a small plant that he runs in his retirement. They were bringing in some monsters. Just the few i saw had some dresses weight in the 180lbs range. Those are monster deer.

I shot my new rifle finally. 400 rounds with no failures or jams. It’s an MSR15 custom built. Chambered in .223 Wylde with eotech optics. Probably put a primary arms magnifier on once i get a bit of a budget to buy gun parts. Here a cool pic I got of my muzzle brake.

[MuscleScience]

Hey guys, just checking in. Been pretty busy with travel and bizz meetings and stuff. No workouts to report but it might be s good thing as this might just be
A catch-up week for my body. I actually feel pretty good all over.

I’ll check in again in a few days.

[OdinsOtherSon]

Yesterday was chest/back; today, legs:

3 sets squats

3 sets of single leg, leg extensions. Really focusing on negative and form

3 sets seated leg curls

4 sets standings calf raises

Cooking eggs and oatmeal now. Hope everyone has a great weekend!

[MuscleScience]

Yesterday was chest/back; today, legs:

3 sets squats

3 sets of single leg, leg extensions. Really focusing on negative and form

3 sets seated leg curls

4 sets standings calf raises

Cooking eggs and oatmeal now. Hope everyone has a great weekend!

Just got in a good workout too. Shoulders and arms, with a bit of back. Hitting the road in the AM to visit some vendors on Monday morning.

[RaginCajun]

how's it going bud?

[MuscleScience]

how's it going bud?

Good, finally off the road. Will be hitting the gym tonight and back into my regular schedule. What’s up with you?