MuscleScience's Iron Lab

[OdinsOtherSon]

Nice work!

Thank you sir!


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[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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[MuscleScience]

Nice work!

X2 that looked like a monster of a workout!

[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.

[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]

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

[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

[RaginCajun]

Still sick?

How’s it going?

[MuscleScience]

Still sick?

How’s it going?

No, feeling better. Got some cardio and a long sauna session in today.

[Obs]

No, feeling better. Got some cardio and a long sauna session in today.

Did it start off a sinus issue? Mine was just an otchy throat and nose and turned into respiratory phlegm.

Shucka corn I hate being sick. I am a big pussy about it.

[RaginCajun]

No, feeling better. Got some cardio and a long sauna session in today.

I wish my gym had a sauna or steam room.

Keep hitting it hard!

[MuscleScience]

Did it start off a sinus issue? Mine was just an otchy throat and nose and turned into respiratory phlegm.

Shucka corn I hate being sick. I am a big pussy about it.

No, honestly I went out with this chick on Wednesday and I think she gave me something. I felt like I had a chemical hangover. She gave me a probiotic to help me sleep or some shit. She is a doctor. Idk though

I wish my gym had a sauna or steam room.


Keep hitting it hard!

It’s nice, I’m never going to a gym that doesn’t have it.