MuscleScience's Iron Lab

[MuscleScience]

Legs:
3 sets hammer strength single leg extensions
3 sets leg presses
3 sets nautilus leg extensions
3 sets leg curls
Calf stuff

Didn’t eat quite enough going in today. Can’t seem to learn that lesson. All in all, felt good. Finally getting some resolution with my SI joint and can do some leg presses again. My body mechanics seem to lean more favorably toward presses than squats. I always feel like I can never dial in with squats. I’ve tried narrow, wide, shoulder width stances, parallel, ass to the grass, half reps, front squats, you name it. Just can’t find that mind/muscle connection with squats. Leg presses...whole different story. So I’m definitely glad to be able to incorporate them again.


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Have you tried smith machine presses where you lay on the floor and press up?

[OdinsOtherSon]

I never have. I’ve seen the vertical leg press set ups but never had the opportunity to try one as one has never been in the inventory of equipment of any gym I’ve ever belonged to. And honestly, never thought about using the smith machine for that application. Bet I’ll try it now! Lol. Thanks for the info MS!!


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[MuscleScience]

Missed Yesterday,

My cold came back with a vengeance, more so fatigue than anything.

Chest and tris today.

SM Bench:
3 set of 10 with quarter rep burns outs to failure each set.

DB incline press:
3 set of 10 with quarter rep burns outs to failure each set.

Tricep pushdowns:
3 set of 10 with quarter rep burns outs to failure each set.

Single are cross body tri ext:
3 sets of 10

Cardio:
Walked 5 miles today

Comments:
Intense workout, the quarter reps to failure at the end of each set was insane. My muscle pump was off the charts. I only did 2 exercises for each body part but it kicked my butt. I have veins in my triceps I’ve never had before popping out. People are really starting to notice my body transformation and that feels good.

[OdinsOtherSon]

Trained back yesterday:

4 sets wide grip lat pull downs
4 sets narrow grip lat pull downs, drop last set, x2
3 sets bent over rows
3 sets neutral grip pull downs

Today: shoulders and hamstrings

4 sets MP press
4 sets hammer strength press
3 sets db flies super set w/ bent over flies
3 sets hammer strength shrugs super set w/bb shrugs

4 sets stiff leg deadlifts
4 sets leg curls




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[kelkel]

Trained back yesterday:

4 sets wide grip lat pull downs
4 sets narrow grip lat pull downs, drop last set, x2
3 sets bent over rows
3 sets neutral grip pull downs

Today: shoulders and hamstrings

4 sets MP press
4 sets hammer strength press
3 sets db flies super set w/ bent over flies
3 sets hammer strength shrugs super set w/bb shrugs

4 sets stiff leg deadlifts
4 sets leg curls




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Nice work!

[OdinsOtherSon]

Nice work!

Thank you sir!


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[MuscleScience]

Nice work!

X2 that looked like a monster of a workout!

[OdinsOtherSon]

Arm day:

4 sets bb curls super set w/ narrow grip bench press
3 sets db curls super set w/ French press
3 sets hammer curls super set w/ db extensions
3 sets cable curls super set w/ cable tricep extensions.

[OdinsOtherSon]

Quads/calves:

4 sets leg press, drop x2
4 sets hack squats
3 sets hammer strength extensions
4 sets standing calf raises
2 sets hack squat calf raises

Got a great pump in my quads today. Really trying to turn up the heat on my legs. Going to try splitting leg day...quads/calves on Monday, shoulders/hamstrings on Thursday. Did that last week and felt as if I was able to dedicate more time and work on specific areas of my legs that way. In fact, my hamstrings are still a tad sore from last Thursday. Just proved to myself that they were lagging...BAD!


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[OdinsOtherSon]

Chest day:
3 sets flat bench, last set drop x2
3 sets incline bench
3 sets hammer strength incline press super set w/ reverse grip incline press
3 sets low cable flies

Legs are really beginning to get sore from yesterday’s w/o. Going down steps is becoming a challenge!!

[MuscleScience]

Been doing a lot of renovations and construction at work the past week and a half. Got my workouts in but been putting in 12-16 hr days. Still losing some BF but haven’t been eating great. Not bad but not actually getting enough calories in. It’s going to be a rat race these next 3-4 weeks as we have a deadline to make. I’m hitting chest with some cardio here in about 10 min.

[OdinsOtherSon]

Been doing a lot of renovations and construction at work the past week and a half. Got my workouts in but been putting in 12-16 hr days. Still losing some BF but haven’t been eating great. Not bad but not actually getting enough calories in. It’s going to be a rat race these next 3-4 weeks as we have a deadline to make. I’m hitting chest with some cardio here in about 10 min.

I feel your pain Brother. My life seems like a constant whirlwind and I’m constantly fighting to maintain some consistency in training.

[MuscleScience]

I feel your pain Brother. My life seems like a constant whirlwind and I’m constantly fighting to maintain some consistency in training.

I’m actually glad where work is at. It’s been slow the past 6-7 months and have been spinning my wheels trying to find things to do. I just have eat better. L

[OdinsOtherSon]

Took a rest day today. Went in for a chiro adjustment yesterday and decided to not wreak the adjustment 24 hrs later, especially since today was back day.


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[OdinsOtherSon]

Trained shoulders yesterday

Today, bi’s/tri’s

4 sets wide grip preacher curls
4 sets bb curls
4 sets incline db curls
3 sets concentration curls

4 sets rope cable extensions
4 sets French press
4 sets db extensions
3 sets reverse grip extensions

[OdinsOtherSon]

Back day:

Pre w/o shake.

3 sets chin ups
3 sets wide grip lat pulls
3 sets bent over rows
3 sets rack pulls
3 sets tee bar rows
3 sets incline narrow grip rows
3 sets neutral grip lat rows
3 sets extensions

Post w/o shake, turkey breast on whole wheat

[MuscleScience]

Legs and HIIT,

Really good workout, upping the intensity try to burn off a few pounds this last week. Going to start my water and last week cut protocol on Monday. Work has been taking a lot of my time. It’s the final push for both work and the comp. I’m holding steady at 200lbs. I hope this last week I can cut 5-8lbs.

[kelkel]

Legs and HIIT,

Really good workout, upping the intensity try to burn off a few pounds this last week. Going to start my water and last week cut protocol on Monday. Work has been taking a lot of my time. It’s the final push for both work and the comp. I’m holding steady at 200lbs. I hope this last week I can cut 5-8lbs.

I'm out of the loop. What comp?

[guitarzan]

I'm out of the loop. What comp?

https://forums.steroid.com/anabolic-...mpetition.html

[guitarzan]

What you gonna do to shed water? I need some tips!

[MuscleScience]

What you gonna do to shed water? I need some tips!

Xpel by MHP

[Obs]

What you gonna do to shed water? I need some tips!

Xpel by MHP

Eca... It will cut water until you are lying in the floor screaming with your entire body cramping if you take enough.

[kelkel]

Oh, was thinking something outside the forum.

[MuscleScience]

Oh, was thinking something outside the forum.

Yeah, I was going to use this to see where I was at and do a show by may or June. I thought work would be over the hump but it’s just now ramping up. My legs haven’t came back as much as I would have liked, I might wait until the fall and do an end of the year show. Just depends if both time and money come together...

[guitarzan]

Got me some of that expel yesterday, lost 2lbs after first day

[MuscleScience]

Got me some of that expel yesterday, lost 2lbs after first day

It’s good for cutting water for sure!

[MuscleScience]

Back and Biceps tonight,

Superset everything, pulling motions with flies and curls with traps. Fun little workout and pretty intense.

Cardio:45 min stair stepper

[OdinsOtherSon]

Quads:

3 sets leg press
3 sets hack squats
3 sets leg extensions, drop on last set

Kept up the pace and surprisingly, got a heck of a pump. Walking back to the office was a challenge!


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[MuscleScience]

Went to do legs tonight but my knees were too sore from Sunday so I did 35min of cardio and some short HIIT with abs.

[OdinsOtherSon]

Back:

3 sets wide grip lat pulls
3 sets neutral grip lat pulls
3 sets rack pulls
3 sets tee bar rows
3 sets bent over rows
3 sets hammer strength rows
3 sets seated rows

Been outta town for the past couple of days. Felt really strong today. W/O was great. Mind/muscle connection was there and everything just felt dialed in. Hope it’s that way for arms tomorrow!


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[OdinsOtherSon]

Bi’s/Tri’s

3 sets Wide grip bb curls
3 sets incline bench db curls
3 sets db curls
3 sets rope curls
3 sets db concentration curls

3 sets French press
3 sets rope extensions
3 sets db behind head extensions
3 sets cable behind head extensions
3 sets reverse grip extensions

W/O felt good. Left elbow was a little aggravated. Those db extensions seem to flair it up. But they really hit that long head so well, and that’s exactly what I need to work on.

[MuscleScience]

Legs Yesterday,

SM leg press:
135x10
225x10
3 sets of 10@315

Giant Set: SM calves, Arch Squat Machine, SLDL 10 rounds:

SM calves 15 reps @225
Arch Squat 10reps @225 different feet with positions each round
SLDL 10 reps sometimes 15 @135

HIIT: 10 min on the stair stepper

Comments: great workout was trying to get my cardio and weights in at once. Only 3 people in the gym so I was able to do my giant set quickly. Only took 20-30sec rest when I needed too.

[MuscleScience]

Trail run today, close to 3 Miles. Gym was closed for Easter. Took the mutt out with me.

[OdinsOtherSon]

Yesterday:

Legs:

4 sets hammer strength leg extensions

4 sets front squats

3 sets leg press

4 sets single leg, leg curls

Calf stuff.

Today, chest:

3 sets incline db press

4 sets decline bb press

3 sets flat db press

2 sets hammer strength incline press super set w/ incline smyth machine press

Been getting really good pumps lately. Not sure why because I ran out of tadalafil a while back and just got some in yesterday. I think it’s because I’ve lost my “fear” of carbs here lately. All I know is my w/o’s seem better...more productive, strength is up, getting good blood flow into the muscle tissue, so I’m just enjoying it right now.

[MuscleScience]

Yesterday:

Legs:

4 sets hammer strength leg extensions

4 sets front squats

3 sets leg press

4 sets single leg, leg curls

Calf stuff.

Today, chest:

3 sets incline db press

4 sets decline bb press

3 sets flat db press

2 sets hammer strength incline press super set w/ incline smyth machine press

Been getting really good pumps lately. Not sure why because I ran out of tadalafil a while back and just got some in yesterday. I think it’s because I’ve lost my “fear” of carbs here lately. All I know is my w/o’s seem better...more productive, strength is up, getting good blood flow into the muscle tissue, so I’m just enjoying it right now.

I noticed better pumps and more vascularity when I started adding carbs back in. I think that’s why I’m going to carb cycle once I hit my Bf goal.

[OdinsOtherSon]

I noticed better pumps and more vascularity when I started adding carbs back in. I think that’s why I’m going to carb cycle once I hit my Bf goal.

How far off are you from your goal?

[MuscleScience]

How far off are you from your goal?

Probably 10lbs of body fat and I will be there.

[MuscleScience]

Been sick for two days, not sure wth is going on. I feel better today but no workouts since Monday.

[OdinsOtherSon]

Been sick for two days, not sure wth is going on. I feel better today but no workouts since Monday.

I’ve missed two days this week myself. Fortunately, I’m not sick though. Hope you feel better soon Brother!

[OdinsOtherSon]

Bi’s/Tri’s

Bi’s

4 set wide grip straight bb curls

4 sets incline db curls

3 sets db hammer curls super set w/ ez bar curls

Tri’s

4 sets over head cable extension

4 sets cable extension

3 sets reverse grip cable extension super set w/ French press