MuscleScience's Iron Lab

[MuscleScience]

Shoulders, Bi’s and some back,

DB Lateral Raises:
4WS 15x10

Straight into: Bent over reverse flies:
4WS 15x10

Db Front raises straight into 45 degree raises:

4WS 15x10

DB Hammer curls straight into con-curls:
4WS 15x10

Comments:
Between each working set I jumped on the elliptical trainer and did 30 second burst. Did lighter weight with a 2 second concentric and 5 second eccentric phase on each exercise. My tendinitis is flaring up a bit so trying to keep that at bay and still get good workouts in.

[kelkel]

Eccentric only? Without a concentric portion?

I do very slow negatives on all my exercises now. Really try to exploit time under tension. Which allows me to lighten up the Weight but get a better workout with less risk of injury.

Since tearing both hams I do a ton of these anymore and really like them. I have a seated leg curl so it's basically two legs down on the concentric then one leg up on the eccentric. When done these I'll move into slightly heavier normal curls but nothing like I used to do. Now it's all slow and controlled, no violent start like heavy curls require. Scares the shit outta me thinking about it anymore.

[MuscleScience]

Since tearing both hams I do a ton of these anymore and really like them. I have a seated leg curl so it's basically two legs down on the concentric then one leg up on the eccentric. When done these I'll move into slightly heavier normal curls but nothing like I used to do. Now it's all slow and controlled, no violent start like heavy curls require. Scares the shit outta me thinking about it anymore.

Oh yeah, i bet so I’m more into that as well. That momentary burst of force it takes to start the weight really loads up the tendons. Luckily I’ve only had some minor mid belly tears in the past. Never snapped the tendon.

[kelkel]

Oh yeah, i bet so I’m more into that as well. That momentary burst of force it takes to start the weight really loads up the tendons. Luckily I’ve only had some minor mid belly tears in the past. Never snapped the tendon.

Partial tendon on one was nasty but the other leg two months later was about a 50% muscle tear. That felt worse by far. I advise against it.

[Obs]

I watch crossfitters bouncing around and think.... Good thing you arent actually pushing any weight or really giving resistance.

[MuscleScience]

Monday:
3Mile Run

Today:Chest &Tri

SM Bench:
135x10
2WS 185x10
2WS 225x5

DB incline press:
3WS 65x10

Tri press downs:
3WS 60x10

Single arm press downs:
3WS 30x10

Pec deck fly:
3WS 115x10

1.5mile run
10 HIIT sprints 10sec sprint 20sec rest.

[MuscleScience]

Back and Bi’s

Lat pull down:
3WS 3x10 115

Lower pulley row:
3WS 3x10 100

Front press downs into High Pulls to Overhead pulls
3WS 3x10

DB bicep curls:
3WS 3x10 25#

Hammer curls:
3WS 3x10 24#

DB shrugs:
3WS 3x10 35#

Bicep curl drop sets:
3x10 60-50-40-30-20


Comments:
Went for a light walk after my workout. Legs were pretty sore from sprints yesterday. Overall the a really descent workout. Been getting up extra early to get my workouts in. Been finding it hard to find time otherwise. Workout in the mornings makes me feel better throughout the day anyways so I’m going to just go with it for now.

[MuscleScience]

Update:

Oh man, I guess I shouldn’t have hit the negatives so hard on my back workout. I can barely moved my right arm and neck. My midback and neck muscles hurt so bad, I’ve been doing ice and heat all day. The negatives must have been a bit to much.

[Obs]

Update:

Oh man, I guess I shouldn’t have hit the negatives so hard on my back workout. I can barely moved my right arm and neck. My midback and neck muscles hurt so bad, I’ve been doing ice and heat all day. The negatives must have been a bit to much.

Sounds dumb but laying in cross bench pullover position and letting your upper hang off and setting a db on your fore head and relaxing helps a lot when this shit happens to me.

[MuscleScience]

Update 2:

Neck and back was horrible last night. Could barely get comfortable and had a lot of radiating arm pain. Iced it a bunch last night. Which helped a lot this morning as I’m not as sore and don’t have as much swelling. I’ll be hitting legs today and going for a light jog with the mutt. I haven’t decided if I’ll do heavy (for me) barbell squats or not. Going to play that by ear. I really want to squat as I’ve been making great gains with it. Wife is out of town tonight so will do a bit of a slower tempo workout. Hopefully it will help with my neck pain.

[MuscleScience]

Legs

Squats:
135x10
185x10
225x5
245x5

SLDL:
3WS 135x10

36inch box jumps
3WS x10

Single leg extensions:
3WS 70x10

Single leg curls:
3WS 40x10

Single Leg, leg press
3WS 3x10

Comments:
I felt really good on squats. What’s going to go upto 275 but my left hamstring and groin started to cramp so I called it a day on squats. Upto that point my groin felt perfect, no sense in hurting it again. My neck and upper back loosed up during the day and feels much much better today. Hitting shoulders tomorrow and will gauge how it feels and scale my workout depending on how it feels.

[MuscleScience]

Update:

Neck hurt again last night, hard to get comfy. Groin felt good and not crampy. I’m going to try and do some heavier weight and Low reps squats tonight while in my shoulder workout. Going to try to keel my electrolytes up today so I dont cramp again.

Since I’ve switched to intuitive training, My workouts go much better. So if I feel rested then I’ll get that bodypart again. Or if I feel drained I’ll wait a few days. Last week I was very sore after chest and then shoulders a few days later. So I waited 2 extra days than normal to hit chest again. My last chest workout felt great and I had a great pump.

I have been reading some studies about different recovery rates of individual muscle groups. So for example, quads have the most rapid recovery rate then abs next. No real suprise there, shoulders and pecs had the lowest recovery rates which has always been my experience too. That helped me validate my intuitive training plan. I’m going to hit quads 2-3 times in a 7-10 day period from now on. Since I’m able to squat now I feel like I’ll be able to drop bf better. I’ve not been able to squat without pain in a long time which you have seen if you followed along.

https://www.ncbi.nlm.nih.gov/m/pubme...nce%20exercise

[MuscleScience]

Update 2:

Welp, not squating today. My groin on both sides is sore and crampy. Going to up my electrolytes and hope they relax a bit.

[EDCG19]

Are you injured too? What did it happen from

[MuscleScience]

Are you injured too? What did it happen from

I tore my left groin almost 2 years ago. I have no idea how. So I’ve very slowly and frustratingly been trying to rehab it. It cramps up and if I’m even the slightly bit dehydrated it cramps. :-(

[MuscleScience]

Cardio,

Was going to do shoulders today but my arms were to sore from work. Decided to go for a light run with the mutt. Legs were hella sore from yesterday but felt pretty good after the run. Nice little active recovery. Will hit shoulders at 5am tomorrow morning.

[MuscleScience]

Update:

Legs and shoulders were both pretty sore so I didn’t hit the gym or run this morning. My legs have felt much better throughout the day today. So I might go for a run after work. If not, I’ll do both in the morning.

[MuscleScience]

Chest and Tris,

Barbell Bench:
135x10
185x10
2WS 225x5

Incline machine:
2WS 185x10

Overhead Tricep ext cable column:
3WS 37.5xto failure

Decline cable column press:
2ws 50x10

Comments:
Body hurt all over, especially my arms and shoulders. Did quite a bit of warmup weights for shoulders and arms to get them feeling better but it didn’t really help. So I got what I could in and called it a day.

[RaginCajun]

Keep it up baw!

[MuscleScience]

Legs and back,

Squats:
135x10
185x10
225x5
245x5
135x15 failure-ish

Lat Pull down:
3WS 3x10

DB SLDL:
3WS 60x10

Lower pull shrugs:
3WS 100x10

Lower pulley cable curls:
3WS 35x10

High pulls:
3WS 27.5x10

Comments:
Worked 14 days straight, my body was all kinds of sore all over. So decided to do a brief workout just to keep things trained. Will get caught up next week to when I have days off to rest.

[charger69]

Hey MS- just wanted to say hello.
Competing this year??


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[MuscleScience]

Hey MS- just wanted to say hello.
Competing this year??


Sent from my iPhone using Tapatalk

We will see, got a lot going on in my personal life. May not have time to dedicate 100% into it.

[MuscleScience]

But I’m going to train and diet like I am.

[MuscleScience]

Legs and back:

Squats:
135x10
185x5
225x5
245x5
275x5
22510

Reverse hyper machine: bad ass gym that actually had this one!
20lbs 3x15

HS incline press:
135x10
225x10
275x9

HS lat pulldown
135x10
225x10
275x10

Nautical overhead latpull over machine oldschool Yates machine:

3WS 100x10

Comments:
Went to and oldschool gym today since I was out of town. Had some awesome oldschool gym machines. They major things was squats today, groin was perfect. My legs felt completely able to pash well into the 315 range but my balance was feeling iffy so there was no reason to push it. Always next workout plus hopefully my co-contractors should be better.

Had two really great trail runs of 2.5 mile each. With 2mile walks later in the evening with the dog. Those are a lot of fun and helping with my cardio and fitness in the gym. Not sure that tomorrow’s workout will be kidt yet, going to see how I feel Tomorrow.

[MuscleScience]

Shoulders and Abs:

Machine shoulder Press:
90x20
140x10
120x10
110x10

Reveres cable flies from high pulley, straight into hanging abs:

4ws 40x20 cable crosses for the rear delta. This exercise got me pretty sore for today(morning after)

DB lat raise to failure:
30 reps in.

Short intuitive workout. Still not recovered from my chest workout on Sunday and chest workout on Friday. Plus my arms are still staying very sore from work. Trying to do as much as I can while still preventing injury. Got a full 3mile trail run in. Longest since before I hurt my knee many years ago. Really aired it out and honestly it felt really good. Going to give it a break and run again tonight

[MuscleScience]

Abs, biceps, and front pulldowns:

Another intuititive workout,

Hanging Abs:
3WS 4x20

Lower pulley EZ Curlbar with bicep isolating strap:
4ws 47.5x10

Front pull downs:
4ws 15x27.5

Ran to and from the gym. Is exactly 1.5 miles to and from then gym. Took me 17.5min getting there uphill and about 9 getting home.

ran to the gym. Exactly 1.5miles. Took me about 17.5min uphill to get they’re

[MuscleScience]

Legs yesterday

All I did was pyramid up on sqauts
135x10
185x10
225x5
245x5
275x3
305x2
315x1
135x15

Yep, you read that right hit both 305 And 315 for the first time since the goin tear. Next training session I feeel like I have some reps in me but That was just a major milestone in of itself! Boom!!!! It’s been nearly 3 years and set after setback to get hear.

[KennyJ]

Legs yesterday

All I did was pyramid up on sqauts
135x10
185x10
225x5
245x5
275x3
305x2
315x1
135x15

Yep, you read that right hit both 305 And 315 for the first time since the goin tear. Next training session I feeel like I have some reps in me but That was just a major milestone in of itself! Boom!!!! It’s been nearly 3 years and set after setback to get hear.

Very cool man!

[MuscleScience]

Chest, Tris.

Bench:
bar 45x30
135x10
185x5
225x5

SM incline press:
135x10
185x10
185x10
185x9

Incline Sit-ups
3x20

Single arm Tri press:
3WS 30x10

Single arm Tri press: cross body press
3WS 30x10

Burnouts
Push ups: to failure

Cardio:
2mile run
4mile hike later in day.

Comments:
Wanted to do a longer run today but my legs just weren’t up for it. But on the flip side, my leg day a couple days ago was so badass that it probsbly zapped me. So I will take it. I think for barbell Bench press, I’m 100% done doing it. Even doing just 135 hurt my shoulders way to much. My chest is developed now, and honestly. I don’t really even like Check day anymore. I’d rather do legs or back.

[charger69]

Legs yesterday

All I did was pyramid up on sqauts
135x10
185x10
225x5
245x5
275x3
305x2
315x1
135x15

Yep, you read that right hit both 305 And 315 for the first time since the goin tear. Next training session I feeel like I have some reps in me but That was just a major milestone in of itself! Boom!!!! It’s been nearly 3 years and set after setback to get hear.

Great to hear!!! How’s the back holding up?


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[MuscleScience]

Great to hear!!! How’s the back holding up?


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Back is good, not much trouble with that ever. My arms are testy from work so I baby them. Luckily though chest and arms are two body parts I don’t need to do much to grow. Of course neither are my love handles and stomach

[MuscleScience]

Update:

Back and bi’s Yesterday. Think my tendinitis is finally trying to be something more in my arms. Felt a pain in my left forearm I’ve never felt. Think I’m trying to tear the distal biceps tendon. I’ll keep y’all posted...

[RaginCajun]

You are on a roll man!

Maybe some aleve or Advil will help.

Still following bud!

[MuscleScience]

You are on a roll man!

Maybe some aleve or Advil will help.

Still following bud!

Thanks man!

Icing, bicep tendon bands and resting is what I’m trying to do. But with work it’s hard to let the arm rest much. Just trying to be smart and work around it.

[RaginCajun]

Thanks man!

Icing, bicep tendon bands and resting is what I’m trying to do. But with work it’s hard to let the arm rest much. Just trying to be smart and work around it.

I think I have some bicep tendinitis myself going on as well, feels like my shoulder keeps popping in and out of place. I probably need to rest it.

How’s the knee with all the running?

[MuscleScience]

I think I have some bicep tendinitis myself going on as well, feels like my shoulder keeps popping in and out of place. I probably need to rest it.

How’s the knee with all the running?

Knee is really good, as long as I do some measure of running on it there is no pain. Also helps keep my groin from cramping back up so I’m going to keep on being a semi-runner/weight lifter dude

[MuscleScience]

6mile hike and Run, long week last week. Not much in the way of the gym. Since I hurt my arm I decided to back off a bit and let it rest.

[MuscleScience]

2mile Run this morning. Woke up to go hit the weights and my back was spasming like crazy. So probably for the first time in my life I skipped weights to run and not the other way around

[kelkel]

Tight hams?

[MuscleScience]

Tight hams?

I’m not sure, it was my whole back this morning. Right now I’m low back is pretty tender so it was a good call not to lift.