MuscleScience's Iron Lab

[MuscleScience]

Kel got me on this - I love it sometimes I'll even do bis first as the pump creates a cushion for pressing and it feels great but I usually switch it upchest first mostly due to size of BP! I'm telling ya it's really worked well for me and if you do those first 2 sessions you can still hit back then off either arms or legs or vice Versace just not s fan at all of back than legs as it really taxes your CNS which will result in injury or overtraining

I can’t think about nothing at this moment. My legs are right fucked up. Every fiber hurts, and I’m always on the verge of a cramp.

I was going to go back and do some light cardio tonight. They are so turnt up that I don’t think it would be helpful.

[NACH3]

I can’t think about nothing at this moment. My legs are right fucked up. Every fiber hurts, and I’m always on the verge of a cramp.

I was going to go back and do some light cardio tonight. They are so turnt up that I don’t think it would be helpful.

Hahaha that was me yesterday lol

[MuscleScience]

I’ve been doing Sissy Squats for a few weeks now. I didn’t know what they were called. I saw a member using this maching and wondered wtf it was. Anyway I had just been don’t bodyweight to help stretch my lower quads and knees a bit and it works really good. Today I decided to up the weight a little and used a 25lb plate and held it overhead. My gawd did that help shred my quads. Plus I got some secondary core and shoulder stability work. You guys might try it out of your gym has the machine
Attachment 170753

[Obs]

I’ve been doing Sissy Squats for a few weeks now. I didn’t know what they were called. I saw a member using this maching and wondered wtf it was. Anyway I had just been don’t bodyweight to help stretch my lower quads and knees a bit and it works really good. Today I decided to up the weight a little and used a 25lb plate and held it overhead. My gawd did that help shred my quads. Plus I got some secondary core and shoulder stability work. You guys might try it out of your gym has the machine
Attachment 170753

When I click on the attachment it says no longer available.

[MuscleScience]

When I click on the attachment it says no longer available.

Attachment 170755

[Obs]

Attachment 170755

Same results....?

[OdinsOtherSon]

Morning MS. Have you ever tried sissy squats by putting on a lifting belt loosely, laying the weight on your abdomen and cradling it in the “sling” made by wearing the loose belt? I used to do sissy squats a lot and that allowed me to keep one hand free.


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[MuscleScience]

Morning MS. Have you ever tried sissy squats by putting on a lifting belt loosely, laying the weight on your abdomen and cradling it in the “sling” made by wearing the loose belt? I used to do sissy squats a lot and that allowed me to keep one hand free

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No, I use the machine that anchors your feet to the ground.

[MuscleScience]

Same results....?

I’m not sure why it’s not loading. I will see it when it posts then come back later to that.

[OdinsOtherSon]

No, I use the machine that anchors your feet to the ground.

Didn’t know such a critter existed. Lol.


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[MuscleScience]

Didn’t know such a critter existed. Lol.


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If I could get that damn picture to load you could see it lol.

[MuscleScience]

Didn’t know such a critter existed. Lol.


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[OdinsOtherSon]

I need to start incorporating sissy squats again. Used to do them all the time. I’ll have to go the old school route though, we don’t have anything like that in my gym. Lol.


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[NACH3]

They're fukin awesome - total body especially if raising a plate up high too delts and abs legs etc

[Obs]

I am fucking lost. I would have no idea how to use that machine and I would embarrass myself and everyone with a membership to the gym, trying to figure it out.

[MuscleScience]

Back and Bi’s

Lat pulldowns unilateral:
Warmup: 50x10
70x10
80x10
90x10

Unilateral Row:
90x10
100x10
100x10

Bent over DB rows:
45x10
60x10
70x10

DB Shrugs:
70x10
70x10
70x10

DB Bent over flies:
35x10
35x10
35x10

Incline DB Flies:
30x10
30x10
30x10

Bent over rows smith machine:
135x10
135x10 alt grip
135x10
135x10 alt grip

Body weight back extensions:
20-30 for 3 sets

DB Concentration curls:
30x10
30x8
30x6
30x5 with 3-4 forced reps

EZ curls on lower pulley, Narrow grip:
30x10
30x10
35x10

Pull downs:
35x10
40x10
40x10

Standing DB curls:
20x10
20x10
20x10

High pulley Arm Curls single arm:
25x10
25x10
25x10

Reverse push ups:
3 sets of 10-15 to finish off workout. Really concentrated on mid back and lag activation.

Cardio: 1 hour HIIT


Comments: pretty good workout, my elbows are feeling much better so arm curls didn’t really bother me that much but I didn’t push it. Hopefully next week I will be pain free with hammer curls, which I tried today but hurt a bit.

[OdinsOtherSon]

^^^ damn it, what a w/o!!! Way to kill it MS!

Back day:

4 sets narrow, neutral grip chins

3 sets wide grip lat pulls super set w/ hammer strength rows

3 sets bent over rows super set w/ narrow, reverse grip lat pulls

3 sets seated machine rows

Done.


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[MuscleScience]

^^^ damn it, what a w/o!!! Way to kill it MS!

Back day:

4 sets narrow, neutral grip chins

3 sets wide grip lat pulls super set w/ hammer strength rows

3 sets bent over rows super set w/ narrow, reverse grip lat pulls

3 sets seated machine rows

Done.


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My back days are brutal, I never feel like I get a workout lol. I think I need to start going heavier on my weight. I use to do less volume when I could do deads. But this groin injury, when I bend forward that’s when it hurt like a mother trucker. I’m hoping to one day be able to deadlift again. I think my back would grow more if I could.

[OdinsOtherSon]

My back days are brutal, I never feel like I get a workout lol. I think I need to start going heavier on my weight. I use to do less volume when I could do deads. But this groin injury, when I bend forward that’s when it hurt like a mother trucker. I’m hoping to one day be able to deadlift again. I think my back would grow more if I could.

I’ve got something screwy going on with my lower back so I can’t deadlift either. I can squat for days, but if I lay down on the leg press machine and unrack the weight, omg. The pressure radiates through my left leg into my sacrum. As long as I keep my knees bent and don’t lock out at the top, I can manage but if I ever lock out it takes my breath. I’ve said it before but it warrants it again, as my dad said....”gettin old ain’t for sissies!!”

Do you feel like you’re making any progress with your groin injury?



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[MuscleScience]

I’ve got something screwy going on with my lower back so I can’t deadlift either. I can squat for days, but if I lay down on the leg press machine and unrack the weight, omg. The pressure radiates through my left leg into my sacrum. As long as I keep my knees bent and don’t lock out at the top, I can manage but if I ever lock out it takes my breath. I’ve said it before but it warrants it again, as my dad said....”gettin old ain’t for sissies!!”

Do you feel like you’re making any progress with your groin injury?



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Sounds a lot like your SI joint is giving you issue.

I thought It was but today it was tight and sore and when I ran tonight it was sore and Crampy. I’ve notice that after a leg day it stays tight and almost like DOMS for 2-3 days after then it is back to being unnoticed. It’s kinda frustrating because there is no good way to really stretch it. I can kinda get it, but it’s so quick to spasm on me with the slightest mistep. I’m just hopping over Time it works itself out...lol

[OdinsOtherSon]

Sounds a lot like your SI joint is giving you issue.

I thought It was but today it was tight and sore and when I ran tonight it was sore and Crampy. I’ve notice that after a leg day it stays tight and almost like DOMS for 2-3 days after then it is back to being unnoticed. It’s kinda frustrating because there is no good way to really stretch it. I can kinda get it, but it’s so quick to spasm on me with the slightest mistep. I’m just hopping over Time it works itself out...lol

“Time heals all wounds.” I think a lot of injuries do resolve themselves given enough time and rest. I’ve had injuries plague me for months, even years, and they end up working themselves out. Hope that’s the case in your situation!


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[MuscleScience]

“Time heals all wounds.” I think a lot of injuries do resolve themselves given enough time and rest. I’ve had injuries plague me for months, even years, and they end up working themselves out. Hope that’s the case in your situation!


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The only problem with this injury is there was no injury. It only showed up when I started rehabbing my knee on the opposite leg. Literally when I first started doing body weight squats a bit over a year ago is when it became a problem. I mean I could have injured it because it was so detrained in general from the lack of exercise. That’s what’s so frustrating about it, literally it came from nowhere.

[OdinsOtherSon]

Good morning MS. Off for another day at the ole salt mine. Have a good one bro!


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[MuscleScience]

Shoulders and forearms.

Warmup:
SITS exercise with 5lb DB, half range push ups, reverse flys.

SM Shoulder Press:
135x10
185x10
185x8
185x6

DB latereral raises:
20x10
20x10
20x10
20x10

DB front raises:
20x10
20x10
20x10

CC mid Delt fly:
25x10
25x10
25x10

High pulley rear delt pull:
25x10
25x10
25x10

45degree front raises:
20x10
20x10
20x10

Ez bar Wrist Curls: both flexors and extensors
55x10
55x10
55x10

CC reverse curls:
30x10
30x10
30x10

DB Lateral raise burn outs:
10x25-30

Reverse fly rear Delts burnouts:
10lbs x15-20

Comments:
I’m still so damn sore from Tuesday’s leg day that o just did light stretching
And calisthenics to loosen up. I may try to do something light tonigh still for cardio. If not I will just get it in tomorrow.

[NACH3]

Legs

Ext’s
Pyramided up to stack avg’g 10reps until 285+
1w 3 drops +RP

Lying leg curls
Pyramided up 4x
1w 3drops

Static smith lunges
2w 225 8-12 reps

Leg press
2w high reps
1set = 12/10/8/6/4/2 reps 42 total reps each set wow what a burn

Adductor s/s abductor machines
2w each

Good stuff right there 38min

[OdinsOtherSon]

^^^ nice w/o MS. You really attacked those delts! Today is shoulder day for me too. Do you do shrugs at all and if so, do you do them on shoulder or back day?


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[MuscleScience]

^^^ nice w/o MS. You really attacked those delts! Today is shoulder day for me too. Do you do shrugs at all and if so, do you do them on shoulder or back day?


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I do Shrugs with back, I’ve heard of people doing that but I never have.

[MuscleScience]

Legs

Ext’s
Pyramided up to stack avg’g 10reps until 285+
1w 3 drops +RP

Lying leg curls
Pyramided up 4x
1w 3drops

Static smith lunges
2w 225 8-12 reps

Leg press
2w high reps
1set = 12/10/8/6/4/2 reps 42 total reps each set wow what a burn

Adductor s/s abductor machines
2w each

Good stuff right there 38min

No squats?

[MuscleScience]

Update:

I think it was a bit of a mistake to push my cardio so hard last night. My knee started to swell up about mid day. My repaired knee that is, it doesn’t hurt persay but I can feel the pressure in the joint. I put a back of peas on it you’ve it down. Will have to be careful with it.

[OdinsOtherSon]

Update:

I think it was a bit of a mistake to push my cardio so hard last night. My knee started to swell up about mid day. My repaired knee that is, it doesn’t hurt persay but I can feel the pressure in the joint. I put a back of peas on it you’ve it down. Will have to be careful with it.

Learning our “new normals” after injury or just from getting a little older can be a difficult lesson to learn, or even accept.

Ice and aspirin are miracle workers. Lol


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[MuscleScience]

Learning our “new normals” after injury or just from getting a little older can be a difficult lesson to learn, or even accept.

Ice and aspirin are miracle workers. Lol


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That’s no lie! I think my mistake was doing such a hard HIIT session after destroying my legs the day before. I was just going to go in and do a light jog. But it felt good to air my legs out and push it. I don’t think I set myself back or anything, just be a bit smarter...

[NACH3]

No squats?

I squatted the time b4 I was just hitting quads moreso being they’re my weakness I’ll squat once a wk but I need a SSB(super safety squat bar) where the pegs come out vertically as I can’t reach the Oly bar due to my rom in R shoulder so I’ve been using smith machine until they get that damn bar! I haven’t found a gym that has one yet except in Cali SF at World Gym where I used to personal train

And why I did the static smith lunges heavy

[kelkel]

I squatted the time b4 I was just hitting quads moreso being they’re my weakness I’ll squat once a wk but I need a SSB(super safety squat bar) where the pegs come out vertically as I can’t reach the Oly bar due to my rom in R shoulder so I’ve been using smith machine until they get that damn bar! I haven’t found a gym that has one yet except in Cali SF at World Gym where I used to personal train

And why I did the static smith lunges heavy

Just treat the smith as if it's a free weight squat and train the same, you'll be fine. Meaning don't get cute and radically alter foot positions and all that crap which can result in odd stress and another injury.

[NACH3]

Just treat the smith as if it's a free weight squat and train the same, you'll be fine. Meaning don't get cute and radically alter foot positions and all that crap which can result in odd stress and another injury.

Right on - I kept everything the same and I have a lil wider stance(more PL Style & low bar but not as wide as a true PL stance) and everything felt like a regular squat just put my feet up a little so it felt normal chest up hips and arse back and was in a groov... was going to ask if it would be ok squatting on the smith!

Thanks Kel!!

[tarmyg]

Do you guys find that Smith Machine Squats are easier? I had to use my old gym today and it felt easier to get the weights up.

[MuscleScience]

Do you guys find that Smith Machine Squats are easier? I had to use my old gym today and it felt easier to get the weights up.

It’s easier in the sense that you don’t have to stabilize the weight in 4 directions like you do with free weights as it’s moving.

[NACH3]

Do you guys find that Smith Machine Squats are easier? I had to use my old gym today and it felt easier to get the weights up.

I actually can only hold the bar with my left hand so like MS said ya don’t have to stabilize it from front to back which imo is the hardest part of the movement especially when going heavy

It’s easier in the sense that you don’t have to stabilize the weight in 4 directions like you do with free weights as it’s moving.

Nailed it!

[OdinsOtherSon]

Arm day!!


Biceps:
4 sets db curls

3 sets preacher curls super set w/ narrow grip cable curls. Final set was a drop set on both

3 sets straight bar curls super set w/ hammer curls

Triceps:

Giant set: included French press into cable tricep presses and over cable extensions x3 each

2 sets seated dips w/ single arm, reverse cable extensions

Forearms:

Forearm curls super set with reverse grip curls for 4 sets.

My arms feel lifeless after that! I have a little aggravation in my left elbow that requires me to totally revamp my tricep w/o. Can’t really use super heavy weight so I compensate w/ overload by moderately heavy weight and super and giant sets. Really fills those tris w/ blood!


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[MuscleScience]

Arm day!!


Biceps:
4 sets db curls

3 sets preacher curls super set w/ narrow grip cable curls. Final set was a drop set on both

3 sets straight bar curls super set w/ hammer curls

Triceps:

Giant set: included French press into cable tricep presses and over cable extensions x3 each

2 sets seated dips w/ single arm, reverse cable extensions

Forearms:

Forearm curls super set with reverse grip curls for 4 sets.

My arms feel lifeless after that! I have a little aggravation in my left elbow that requires me to totally revamp my tricep w/o. Can’t really use super heavy weight so I compensate w/ overload by moderately heavy weight and super and giant sets. Really fills those tris w/ blood!


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I’m tempted to go in and do arms also, good work!

[MuscleScience]

3mile trail run for cardio today.

About halfway through the run my groin popped and hurt like hell. Had to limp my ass back to the car. I’m not sure what I did but it’s killing me right now. Uggg