MuscleScience's Iron Lab

[NACH3]

Woke up This morning and my right knee was farely sore. All the Deep squats I did, irritated my knee I think. Going to have to not go below parallel on squats Still.

Not really needed at this point or any if not competing imho

[BG]

Woke up This morning and my right knee was farely sore. All the Deep squats I did, irritated my knee I think. Going to have to not go below parallel on squats Still.

Kel once told me go as deep as your body allows. I get lower back issues once I go below parallel, theres a fine line. Just find your depth and go with it. Your going to have to modify your workouts and the way you train. Dont go back to what you used to do, figure out the "new" way you have to train. I've been doing it for the past..........geez year now. When I come back in after this next weekend Im really doing things differently.

[MuscleScience]

Kel once told me go as deep as your body allows. I get lower back issues once I go below parallel, theres a fine line. Just find your depth and go with it. Your going to have to modify your workouts and the way you train. Dont go back to what you used to do, figure out the "new" way you have to train. I've been doing it for the past..........geez year now. When I come back in after this next weekend Im really doing things differently.

Interesting, Hadn't every really considered Changing my training. It's been all about getting back to being able to train "normally," again.

[NACH3]

Just crushed back it's posted up in the dungeon... worked on pure thickness!

[BG]

Interesting, Hadn't every really considered Changing my training. It's been all about getting back to being able to train "normally," again.

You have to evolve as we get older and have injuries, you just cant do the same thing.

[MuscleScience]

Not really needed at this point or any if not competing imho

Nope very true, I was doing thrusters. I got tired was using to much weight and was going deep to bottom out. Not going to be lazy and do that again.

[MuscleScience]

Man, not sure what I ate but I woke up at 3:30 am and my
Stomach hurts like crazy. Trying to get back to sleep, must of been those rich rice cakes I ate today lol.

[RaginCajun]

Man, not sure what I ate but I woke up at 3:30 am and my
Stomach hurts like crazy. Trying to get back to sleep, must of been those rich rice cakes I ate today lol.

no bueno!

[hammerheart]

Man, not sure what I ate but I woke up at 3:30 am and my
Stomach hurts like crazy. Trying to get back to sleep, must of been those rich rice cakes I ate today lol.

I was unable to get any sleep at all,

must have been that lb of turkey plus two lbs potatoes.

[MuscleScience]

Been feeling myself slip into some old habits of laziness with diet and training. So I decided to watch a ton of training videos and such to refocus and remind myself why I'm doing all this. Not being able to squat very much yet is definitely a point of frustration. I would always do legs at the beginning of each week to pump myself up for the rest of my weeks workout. I still get butterflies in my stomach thinking about squaring heavy, I really love it.

[NACH3]

Been feeling myself slip into some old habits of laziness with diet and training. So I decided to watch a ton of training videos and such to refocus and remind myself why I'm doing all this. Not being able to squat very much yet is definitely a point of frustration. I would always do legs at the beginning of each week to pump myself up for the rest of my weeks workout. I still get butterflies in my stomach thinking about squaring heavy, I really love it.

I too, have been battling some family problems that can be very easy for me to lose my focus... I spoke to someone today regarding this and just getting it out has helped! But I really must watch myself b/c I tend not to eat enough causing unnecessary complications and it pisses me off big time! Just gotta bare down and continue on pushing! Lifting is the easy part for me eating enough clean food is the hardest part! But I got this just figured I'd share

[Obs]

I too, have been battling some family problems that can be very easy for me to lose my focus... I spoke to someone today regarding this and just getting it out has helped! But I really must watch myself b/c I tend not to eat enough causing unnecessary complications and it pisses me off big time! Just gotta bare down and continue on pushing! Lifting is the easy part for me eating enough clean food is the hardest part! But I got this just figured I'd share

I have never understood how some people get stressed sad or depressed and eat and get fat. When shit gets too thick in my head I cannot eat or sleep. I went days without food or sleep at all in rough times. Good luck to you hope it gets better.

[hammerheart]

I have never understood how some people get stressed sad or depressed and eat and get fat. When shit gets too thick in my head I cannot eat or sleep. I went days without food or sleep at all in rough times. Good luck to you hope it gets better.

Cortisol vs adrenaline, respectively.

[NACH3]

I have never understood how some people get stressed sad or depressed and eat and get fat. When shit gets too thick in my head I cannot eat or sleep. I went days without food or sleep at all in rough times. Good luck to you hope it gets better.

Thx OBS I really appreciate your post buddy!

[BG]

I have never understood how some people get stressed sad or depressed and eat and get fat. When shit gets too thick in my head I cannot eat or sleep. I went days without food or sleep at all in rough times. Good luck to you hope it gets better.

I used to think the same thing, I had a boss who was huge, I saw a pic of him younger days and he was in good shape. I asked him and he said stress, I thought to myself thats a lazy persons excuse to eat like shit. But now thats exactly what I do, I get stressed and I eat, mainly burgers and chicken rolls. Now I diet very well so its not that bad, but imagine someone out of shape already and they eat ice cream, soda and other truly bad things.

[MuscleScience]

I used to think the same thing, I had a boss who was huge, I saw a pic of him younger days and he was in good shape. I asked him and he said stress, I thought to myself thats a lazy persons excuse to eat like shit. But now thats exactly what I do, I get stressed and I eat, mainly burgers and chicken rolls. Now I diet very well so its not that bad, but imagine someone out of shape already and they eat ice cream, soda and other truly bad things.

When I get stressed I like to eat sugary foods, it's bad and is hard to control. Good thing I hate going to the store, cause when I get a craving I'm to lazy to go buy shit food. I only have good food at home.

[Obs]

I used to think the same thing, I had a boss who was huge, I saw a pic of him younger days and he was in good shape. I asked him and he said stress, I thought to myself thats a lazy persons excuse to eat like shit. But now thats exactly what I do, I get stressed and I eat, mainly burgers and chicken rolls. Now I diet very well so its not that bad, but imagine someone out of shape already and they eat ice cream, soda and other truly bad things.

I know people do when they get depressed sometimes. I just never was that way so I dont understand the mindset.
I get disgusted with myself and have to choke food down. Probably genetic. My sister is a manic depressant, severe case, and she was anorexic.
They put her on meds that fixed the anorexia though.

[Capebuffalo]

Hope this helps.

https://youtu.be/5QI0wSZHVZc

[MuscleScience]

Hope this helps.

https://youtu.be/5QI0wSZHVZc

Ha, yep that did it! Lol

[MuscleScience]

Little bit lighter workout today. Body is sore all over so just went in and had a short but intense workout. Less volume but got a great pump. This weekend lined out to be a deload week after I pushed my knee a little to hard last week.
Got legs tomorrow and hoping I can squat more than 185 without pain.

[MuscleScience]

Guess I forgot to mention today was back and bicep day.

[MuscleScience]

Decided to make a switch and workout this morning. For a number of years I worked out in the mornings, but stopped once I got busy with work. Always rough getting started but once going I fell good.

Workout:
Bench: 185x 10 for 3 sets, strict form, slow negatives no lockouts
Incline: 135x10 for 3 sets " "
Overhead press 135x 10 for 3 sets. Same rep scheme

Flat bench DB flies 4x10 with 25 lbs. watch several Arnold vids and in each one he says this was his key exercise. Focused on the stretch and really getting the arms and pecs stretched. Went straight into DB triceps skull crushers, again focusing on the negative stretch. Pick this up from a Seth Feroce Vid. Was also quite the ab workout.

Tri press down 3x10 or to failure for 3 sets
Shoulder flies 15lbs x 15-30 reps for 3 sets into front raises
Into bicep curls for 3 to failure 25lbs DB. Another tip picked up from Seth to get an insane pump, and it worked.

[NACH3]

Decided to make a switch and workout this morning. For a number of years I worked out in the mornings, but stopped once I got busy with work. Always rough getting started but once going I fell good.

Workout:
Bench: 185x 10 for 3 sets, strict form, slow negatives no lockouts
Incline: 135x10 for 3 sets " "
Overhead press 135x 10 for 3 sets. Same rep scheme

Flat bench DB flies 4x10 with 25 lbs. watch several Arnold vids and in each one he says this was his key exercise. Focused on the stretch and really getting the arms and pecs stretched. Went straight into DB triceps skull crushers, again focusing on the negative stretch. Pick this up from a Seth Feroce Vid. Was also quite the ab workout.

Tri press down 3x10 or to failure for 3 sets
Shoulder flies 15lbs x 15-30 reps for 3 sets into front raises
Into bicep curls for 3 to failure 25lbs DB. Another tip picked up from Seth to get an insane pump, and it worked.

We need to change your w/o and rep schemes and up yiur intensity I gaurantee you'll lose even more bf and get bigger/leaner with the goal always being LBM - check out pg 41 in the dungeon and get a different split maybe?! I say this b/c you must be shortchanging a muscle group or BP lifting chest shoulders tris - none is getting optimal pumps nor tearing down the tissue like you rally can if focused on 2BPs major/& a minor etc if you only have 3 days... I'm not knocking anything so don't take it personally I just believe you can be making a shit ton more progress imho!

Are you on a pullback atm? If so it makes more sense... but you have a big frame now idk if your gonna compete again but if bulk up more than cut if so during prep?! Just a few things on my mind

[MuscleScience]

We need to change your w/o and rep schemes and up yiur intensity I gaurantee you'll lose even more bf and get bigger/leaner with the goal always being LBM - check out pg 41 in the dungeon and get a different split maybe?! I say this b/c you must be shortchanging a muscle group or BP lifting chest shoulders tris - none is getting optimal pumps nor tearing down the tissue like you rally can if focused on 2BPs major/& a minor etc if you only have 3 days... I'm not knocking anything so don't take it personally I just believe you can be making a shit ton more progress imho!

Are you on a pullback atm? If so it makes more sense... but you have a big frame now idk if your gonna compete again but if bulk up more than cut if so during prep?! Just a few things on my mind

Yeah, I'm pulling back a little these last few weeks plus I have to travel on Friday. My normal weight lifting days is froday through Sunday, orange theory is typically Monday through Thursday. To be quite honest while I love weight training. My overall goal until September is to get my knee and legs healthy and build a good cardiovascular base. I'm not really focused on cutting or bulking. Basically just a body recomp. Once September hits then it will be a bulk until probably March. Competing or not again is in the back of my mind, however if I can't keep the knee healthy then it doesn't matter. I can't really build and schred for that matter unless I can squat and do dead lifts.

[NACH3]

Yeah, I'm pulling back a little these last few weeks plus I have to travel on Friday. My normal weight lifting days is froday through Sunday, orange theory is typically Monday through Thursday. To be quite honest while I love weight training. My overall goal until September is to get my knee and legs healthy and build a good cardiovascular base. I'm not really focused on cutting or bulking. Basically just a body recomp. Once September hits then it will be a bulk until probably March. Competing or not again is in the back of my mind, however if I can't keep the knee healthy then it doesn't matter. I can't really build and schred for that matter unless I can squat and do dead lifts.

Definitely makes sense... get that knee back to where you can hopefully push it pretty hard again! I had a feeling it was a pullback by the other ways I've seen you train - keep it up killer!

[MuscleScience]

Traveling home for the weekend, since I have a 3 day weekend. Hope to get some workouts in. Knee is a bit tender still, but generally looking forwards to my next leg day. Been thinking a lot about what BG said about training differently than I had before getting hurt. Maybe even adapting to the new normal of doing something different with squat or cutting it out completely which kinda bums me out.

[MuscleScience]

Been around family again that I haven't seen in almost a year. When I saw them all last I hadn't been training for almost 2 years with the knee and all. My cousin told me I was looking pretty huge again and said what do you weigh now like 230-240....I kinda laughed and said no, I am about 215ish. He said I look way bigger than that. Which if I could train legs heavy again I might be that weight.

It's motivating to hear because I don't see myself as having got much bigger. But when he and another person pointed it out. I noticed that I have indeed got bigger, much bigger. It's funny how all of a sudden I could see.

[Obs]

Been around family again that I haven't seen in almost a year. When I saw them all last I hadn't been training for almost 2 years with the knee and all. My cousin told me I was looking pretty huge again and said what do you weigh now like 230-240....I kinda laughed and said no, I am about 215ish. He said I look way bigger than that. Which if I could train legs heavy again I might be that weight.

It's motivating to hear because I don't see myself as having got much bigger. But when he and another person pointed it out. I noticed that I have indeed got bigger, much bigger. It's funny how all of a sudden I could see.

Best feeling in the world when someone notices. I bet we all get those days we look in the mirror and see a squirrel looking back at us, when thats not the case.

[MuscleScience]

Been a busy week at work. I decided to make a career change and will be moving and opening up an agribusiness related company with a partner. Needless to say I have a lot on my plate. Can't wait to get to my workout after work tonight. Need to burn off some energy and try some of the new and IMPROVED HIT workouts I have came up with after talking with Marcus a bit.

[MuscleScience]

Went in to do chest and tris but just couldn't get my shoulders and elbows warmed up. So I did back and bi's instead and got a pretty good workout in. Ill probably so legs tomorrow and chest on Monday depending on how my elbows feel. They actually had no been bothering me until today. Oh well, guess that's part of being and old man now.

[charger69]

Went in to do chest and tris but just couldn't get my shoulders and elbows warmed up. So I did back and bi's instead and got a pretty good workout in. Ill probably so legs tomorrow and chest on Monday depending on how my elbows feel. They actually had no been bothering me until today. Oh well, guess that's part of being and old man now.

30 YO is an old man? I guess you will refer to me as prehistoric. LOL

[hammerheart]

30 YO is an old man? I guess you will refer to me as prehistoric. LOL

Age displayed in profile remains stuck at date of sign up, for some reason. If it says 30, I guess MS is 40-41.

[MuscleScience]

I'm very glad to hear this MS! It takes time to get to true positive failure but once your at that point then you start incorporating drops or RPs(rest pauses) negatives(especially on unilateral ex's)

I was just thinking of your last split and what made me post was I used to do 2 BPs/day and even then I'd short change one of the BPs every time :/ but I'm glad i was able to help

Rest pause is where you stop for a few moments. Get a little energy and then get another rep or two correct? There are a few definitions out there just make into sure we are on the same page.

[NACH3]

Rest pause is where you stop for a few moments. Get a little energy and then get another rep or two correct? There are a few definitions out there just make into sure we are on the same page.

Yessir! Usually like 10-15sec max and if you do partials into 1/3 reps into zero movement on true positive failure working set you may be able to get 2more I usually get 1-2 then again partials into 1/4s etc but I'd do this if you hit the higher end reps(8-10 - then 2-3RPs to finish everything off beyond failure its brutal b/c it's constant TUT!

[MuscleScience]

Yessir! Usually like 10-15sec max and if you do partials into 1/3 reps into zero movement on true positive failure working set you may be able to get 2more I usually get 1-2 then again partials into 1/4s etc but I'd do this if you hit the higher end reps(8-10 - then 2-3RPs to finish everything off beyond failure its brutal b/c it's constant TUT!

Frank Zane says something to the effect that the muscle doesn't care about numbers. It only responds to how it feels, so make the muscle think that wieght is heavier than it actually is. You do that by great form and slow slow negatives. Essentially increasing the TUT and tricking the muscle. I like that approach because if I can get the same or better amount of growth with lighter weight, that helps reduce the chance of injury. Which as I have spent so much time injuried I'm starting to shift my thinking to longevity as opposed to ego lifting in the gym.

[NACH3]

Frank Zane says something to the effect that the muscle doesn't care about numbers. It only responds to how it feels, so make the muscle think that wieght is heavier than it actually is. You do that by great form and slow slow negatives. Essentially increasing the TUT and tricking the muscle. I like that approach because if I can get the same or better amount of growth with lighter weight, that helps reduce the chance of injury. Which as I have spent so much time injuried I'm starting to shift my thinking to longevity as opposed to ego lifting in the gym.

You got it my friend

[NACH3]

Frank Zane says something to the effect that the muscle doesn't care about numbers. It only responds to how it feels, so make the muscle think that wieght is heavier than it actually is. You do that by great form and slow slow negatives. Essentially increasing the TUT and tricking the muscle. I like that approach because if I can get the same or better amount of growth with lighter weight, that helps reduce the chance of injury. Which as I have spent so much time injuried I'm starting to shift my thinking to longevity as opposed to ego lifting in the gym.

This is also my problem... longevity! Needing that total rev shoulder replacement it feels like electricity going up my neck into my occipital on a constant basis :/ but I just push thru it's gotten a lot stronger 275 smith MP for 6 and it's only been 4wks back doing it in over 1.5-2 yrs...

But I gotta switch my thinking which I've been using a slightly higher rep range on the first set now every other week now which helps with the progressive overload factor so far.

[MuscleScience]

[Obs]

Outstanding!

[MuscleScience]

Welp, battling an new injury. My left inner elbow is killing me. Has been on and off at times. But now it's fairly constant now and just woke me up throbbing a bit ago. It's 4am here lol