Red & Black Iron Attack - Team iSatori BioGrows

[HARRYBEAST]

Team iSatori Training Log

This is the place to be to see what Team iSatori is up to whether its physique competitions, powerlifting meets or any other amazing feats of fitness you will find it here. This will give you insight into both the training we do on a daily basis and how iSatori products help us to reach our fitness goals!

[HARRYBEAST]

I'll Start us out with my meet wrap up post from this past weekend

9-20-14

2014 Fall Cincy Throwdown
SQUAT
Opener: 460 (Nailed)
This went exactly as planned
2nd Attempt: 505 Fail
Chest fell and but came up first and it was over
3rd Attempt: 505 Solid Meet PR!
I wish I would have hit the 2nd attempt like this. I may have had another 10-20lbs in me. Oh well still pretty happy with a Meet PR here

BENCH
Opener: 315 (Nailed)
This may have given me too much confidence
2nd Attempt: 355 Fail
This came to far out. I touched a good few inches from my normal spot. It strained something in my upper back which lead too
3rd Attempt: 355 Fail
It just wasn't there today

DEADS
Opener: 500 Easy
Smoked it
2nd Attempt: 540 (easy)
I adjusted this from the 555 I had planned on, mostly because I wanted to hit all 3 here
3rd Attempt: 555 (had more in the tank)
I think I left another 20lbs or so in the tank here. But I hit all 3 so I am happy with it

1rst in Class Mens 242 Sub-Masters division
1375 Total
Not bad considering I went 6 of 9. Had I even gotten 340 on Bench I would have hit a total PR. Next year is going to be big so I am not worried about it. Time to get back to the grind!

VID


PICS
Bench


Deads




1rst Place Trophy

[ThatGuy5]

Way to start it off with a bang Harry!

[HARRYBEAST]

Way to start it off with a bang Harry!

Thanks man. Next year I will start hitting big numbers

[KissIcon]

1rst Place Trophy

Way to get things going with the new thread.

Congrats on the meet.

BTW; best photo of them all right there...........

[HARRYBEAST]

Way to get things going with the new thread.

Congrats on the meet.

BTW; best photo of them all right there...........

Thanks man
Best part is my wife looks like that and she's 6 months preggers

[KissIcon]

Thanks man
Best part is my wife looks like that and she's 6 months preggers

Wow

and congrats again............a little late

[HARRYBEAST]

Wow

and congrats again............a little late

Its cool man, I hardly had to work to make the baby

[KoHuskie]

Awesome stuff Hairy!

I'll be the second rep to chime in. I have done 1 bodybuilding show in the past (see avi) and have made the switch of my focus to powerlifting in the last year or so. Prepping for my first meet which is just around the corner in 3 days. Figured I would do bench only this go around to get used to the weight cut/atmosphere and rock full power next go around. Real excited despite the hard part of the water cut coming up in the next couple days. Here is my protocol on how I will go from 190lbs to the 181lbs class.

Sat Sept 20
1.5 gal water
+sodium
200 carbs

Sun Sept 21
1.75 gal water
+sodium
150 carbs

Mon Sept 22
2 gal water
+sodium
125 carbs

Tues Sept 23
2.25 gal water
-limit salt
100 carbs

Wed Sept 24
3 gal water
Cut sodium before dinner
50 carbs

Thurs Sept 25
2.5 gal dist water
Magnesium citrate after work (pending)
Sip water as needed until 4
Cut all water/food at 4
Close to 0 carbs as possible

Fri Sept 26
10AM weigh in
Sip .25 gal/hr after weigh in
Carbs, electrolytes, all that good stuff.

Sat Sept 27
Bench PR

Some benching from a few weeks ago:




Although national/world records are the only ones that mean much in my eyes, I should set the record in the UPA bench only Jr. class which would be pretty cool.

[KissIcon]

Its cool man, I hardly had to work to make the baby

lololololol..............

Awesome stuff Hairy!

I'll be the second rep to chime in. I have done 1 bodybuilding show in the past (see avi) and have made the switch of my focus to powerlifting in the last year or so. Prepping for my first meet which is just around the corner in 3 days. Figured I would do bench only this go around to get used to the weight cut/atmosphere and rock full power next go around. Real excited despite the hard part of the water cut coming up in the next couple days. Here is my protocol on how I will go from 190lbs to the 181lbs class.




Some benching from a few weeks ago:




Although national/world records are the only ones that mean much in my eyes, I should set the record in the UPA bench only Jr. class which would be pretty cool.

good luck with the meet!

[gallagnm]

Awesome intro harry.

you guys makes me look like chit. Me:

-was training for a PL meet until injuries caught up, not looking to pursue that again, just training for strength now and if numbers go up I will consider. sitting at 160 now with 1RMs dead - 405, squat - 345, bench - 225. Rehabbing shoulder and knee injuries so of course it would be those joints..
-athlete my whole life, biggest accomplishment is playing college hockey
- I am a physical therapy student. On my way to obtain my doctorate in physical therapy then go on and get my strength and conditioning certification. Overall looking to run my own PT practice while training others.
- I help run mobility/agility classes in my hometown gym while holding a part time job at a deli. I have zero free time
- I seek to challenge the body. If i get stuck in one program or lifting style, I will almost immediately look to a different one. The day I settle into my comfort zone is the day I stop learning, and I dont want that to happen.
- I live life by a couple quotes - "Never compare your weaknesses to other people’s strengths." and "If you dont build your own dream, someone will hire you to help build theirs."

so to put some training in here:

went to the gym only to find out it was closed. Awesome. But thankfully I made the smart decision to join another gym not too far so that was open.

interval run - 1min sprint/1min walk for 1.25 miles
planks - 5x2minutes, 5x1minute
lateral raise - 5x1minute
face pulls - 5x1minute
plank - 5x1minute
mobility

not a hard day at all. worked on the little things today. I am disappoint in myself because I usually put in some structure or color to my posts but am a little pressed for time because I have an exam tomorrow.

Way back wednesday:

[ntroupe]

Awesome job at the meet Harry and good luck KO!

So seems like I am the odd man of the group since I don't do PL. My background for training started out with doing competitive bench comps when I was back in college. Decided 3 years ago to try competing in MP. Thought about crossing over to BB and was doing a pretty nice job of putting on size over the last year getting up to 230 and still having "some abs". That all went to hell when I started the new job in August as a high school PE teacher and cross country coach. Dropped 20 pounds REALLY quick. I am back up to 220 but with a baby joining my family here in the next few weeks who knows when I will be competing again and in which division. I could see myself going back to MP but who knows...

[koweanguy]

Your Squats and Deadlifts are absolutely incredible

[KoHuskie]

Weight is down to 186.8. Plan today is to keep carbs s close to 0 as possible and cut all food and water after work around 4. From there I am hoping I can pee out the rest and am hoping to be at about 183lbs by nights end.

[HARRYBEAST]

Your Squats and Deadlifts are absolutely incredible

If you are talking about mine. They are not where they should be I have hit 600 on deads in the gym and 540 on squats. I was sick for a few weeks before the meet and lost a considerable about of weight. Next year my numbers will dwarf this meet.


Interested to see how the water cut goes Ko. I have never done that before.

[HARRYBEAST]

9-24-14
TRAIN
Pre-Workout Notes
- Ipod died when I walked in the door
- Yorn was there when I walked in too

Assistance Lifts
Straight Arm Pulldowns
55x15 (3 sets)

Face Pulls
55x15 (3 sets)

Pulldowns
100x15 (3 sets)

Upright Rows
70x15 (3 sets)

Hammer Shrugs
180x15 (3 sets)

Shrugdowns
140x15 (3 sets)

Calf Press
320x15 (3 sets)

Reverse Grip EZ Curls
20x20
30x20,20

Roman Chair Leg Raises
6 sets of 12


Cardio
Treadmill
20 minutes (+warm up/cooldown time)
284 calories burned
1.48 miles


OUTSIDE THE GYM
Nutrition
Total Calories: 3249
Carbs: 324g
Fat: 114g
Protein: 274g


Supplements
Intra-Workout
Amino AMP - 1 scoop
Post-Workout
2 scoops Whey
Bio Gro 3 scoops
Late night shake
2 scoops Casien
Bio Gro 3 scoops


Recovery Work
Rolling/Lax Ball
Did some work on the upper back right after training yesterday and it seemed to help some. Might repeat that again today after declines
Ice
20 minutes Upper Back

[KoHuskie]

Interested to see how the water cut goes Ko. I have never done that before.

I will definitely keep everyone posted. At 187 with a few meals in today and about .5 of a gallon of water. Have cut water and food at this point and am hoping to be about 184 by the time I get to bed. I typically lose 1-2lbs overnight and could sweat out the remaining 1-2lbs in the morning.

I think I would really only recommend this method if you are doing a 24 hour weigh in. I will likely weigh about 190 by the time I lift on Saturday and you may lose some strength if it was a shorter recovery/refuel period.

[ThatGuy5]

I'm with Nic, I don't PL, and I don't compete in MP or BB. I am the odd man out really. I just want to be explosive, fast and quick. I play football and baseball year round. I don't keep track of macros, I just eat! My weight fluctuates between 207 and 215. My main goal with working out is to be explosive while staying agile. So my workouts are a lot of plyometrics, sprints and weights. More of the plyo's and sprints. I hit the weights 3 times a week and do plyo's and sprints 3-4 times. The only day where I just perform weight lifting is legs, my favorite day of the week! 2nd favorite is speed and agility day. With that being said here was today's workout:

10 minute warm up on treadmill

Speed Ladder:
Single tap x 3
Double tap x 3
High Knees Single Leg x 3
High Knees Double Leg x 3
Ickey Shuffle x 3
Side Step x 3
Cross Over Run x 3
Side Straddle Hop x 3
Carioca x 3
In & Out x 3
Back & Forth x 3
(I then went through the list again with an elastic rope strapped to me for more resistance.)

Cone Drills:
X Drill x 3
123 Back x 3
3 Cone L-Drill x 3
Agility Shuffle x 3
Run Shuffle Run x 3
Staggered Shuffle x 3
Cone Alley x 3

Box Jumps:
Double Leg Box Jumps 4 sets x 10 reps
Single Leg Box Jumps 4 sets x 10 reps
Double Leg Consecutive Box Jumps 4 x 10
Single Leg Consecutive Box Jumps 4 x 10

Quick Feet Drill through cones drill: 6 sets

Rocket (squat jumps) with elastic rope strapped to waist: 6 sets 12 reps

Side Shuffle with 12lb medicine ball (with partner, chest passing the medicine ball): Length of court- 4 sets

5yd sprints (develops quicker first step): 10 sets
10yd sprints: 10 sets

Elastic Band Sprints: 6 sets (10yd length)

Explosive Drills:
Single Leg Hop- 10yd 5 sets
Double Leg (frog jumps)- 10yd 5 sets
Speed Squats with bands: (45lb plate on each side) 3 sets 20 reps

Finished up with 10 minute cool down on treadmill. Also had on a 15lb. vest the whole time

[gallagnm]

1 arm DB row
45x10
55x10
60x8
65x6

standing DB OHP
25x12
30x12
35x10
40x8

pullups
12,12,10,8

BB low bar squat
barx20,15
95x12
135x10
185x8
225x6,4

hamstring curls - 20,15,12,10,8,6,4

calf and hip mobility




The chances of people having even a portion of a fingerprint the same as each other are 1 in 100quintillion

[ntroupe]

No training session for me today other than doing 350 push ups today with my P.E. classes. Yesterday's session was

Rack Deads
2x20x135, 3x12x225 3x8x315 2x10x225

Band Bent Over Rear Delt Raise 3x12
SS
Face Pulls 3x12x65lbs
SS
Band Lat Raises 3x12

Hammer Strength Rev 1 Arm Press 4x10x70
SS
DB Lat Raises (Tempo 3:1:3) Reps 15,10,15 weight 15, 20, 15

[KissIcon]

there's some good stuff going on in here.

[HARRYBEAST]

9-25-14
TRAIN
Pre-Workout Notes
- Feeling good today!
- Yorn was there again but not till after I finished Declines

Main Lifts
CGDP
45x12
95x8
135x5
185x3
225x3
275x1
300x7
forgot to record but spotter said I did a bonus rep
305x6
310x6
290x8
These were feeling solid today




Assistance Lifts
Superset 1
Close Grip Seated Cable Row
140x12 (3 sets)
Rear Delt Cable Cross
12.5x12
12.5x8
10x12

Superset 2
Trap Bar Shrugs
180x12 (3 sets)
Hammer Curls
40x12 (3 sets)

Decline Situps
6 sets of 15

Cardio
Recumbant Bike
20 minutes (+warm up/cooldown time)
246 calories burned
5.73 miles


OUTSIDE THE GYM
Nutrition
Total Calories: 2806
Carbs: 306g
Fat: 94g
Protein: 219g

Supplements
Intra-Workout
Amino AMP - 1 scoop
Post-Workout
2 scoops Whey
Bio Gro 3 scoops
Late night shake
2 scoops Casien
Bio Gro 3 scoops

Recovery Work
Foam Roll
Just did about 20 minutes lightly hitting everything while watching TV last night
Ice
20 mins on the upper back
20 mins on shoulders

Training Tweek
I read as many lifting related articles as I can find. Now with a iPhone finally I have some Apps to help me keep up. Today I read an article and most of it was rehashed stuff I have seen a bunch of times, but one part of it spoke to me...

Hit accessory work like a bodybuilder
Now I have heard this before and it makes sense but this article talked about hyper focusing on the muscle worked instead of focusing on the weight moved. Honing in on the muscles you are trying to train instead of worrying about the weight. I slowed down my reps an made them cleaner yesterday and I really think it will make a difference. I also liked the takeaway that Powerlifters look at the easiest way to move a weight and Bodybuilders look for the hardest way

[KoHuskie]

Nice work in here fellas! We will have to get Tiff on board to cater to all out female fans... we do have female fans right?



Currently in 2 hoodies and sweats dropping the last .5lb before weigh ins in about 30 minutes. The feast after will be glorious.

[HARRYBEAST]

Nice work in here fellas! We will have to get Tiff on board to cater to all out female fans... we do have female fans right?



Currently in 2 hoodies and sweats dropping the last .5lb before weigh ins in about 30 minutes. The feast after will be glorious.

I really don't know how to do all this.

[TiffGarrett]

Nice work in here fellas! We will have to get Tiff on board to cater to all out female fans... we do have female fans right?

Currently in 2 hoodies and sweats dropping the last .5lb before weigh ins in about 30 minutes. The feast after will be glorious.

I'm here now!

KO, this is IMPRESSIVE!! OMG! How's your strength? I think I'd be a crazy woman!!

[TiffGarrett]

Hi guys and gals!!

I apologize for being late to the PARTAY!

I started competing in Figure a little over 2 years ago. My first show was August 2012. I have since competed in 4 National level shows where I've placed 16th, 5th, 4th, and 6th. I will be competing for my pro card again later this year in Miami - wish me luck! My ultimate goal is to grace the Olympia stage. I will never give up on my dreams and neither should YOU!

My background is engineering; I have a B.S. in Computer Science and an M.S. in Computer Engineering. I'm employed by one of the largest defense contractors in the world. I'm working on a vehicle that replaces the Shuttle and will send astronauts to the International Space Station and some day the moon. Our first un-manned launched is scheduled for later this year and I'm SUPER excited. In my spare time you'll find me learning everything there is to know about fitness. Fitness fuels me! It's my God given passion. I'm a NASM CPT and Nutrition Specialist. I thrive on motivating and helping other reach their goals. I enjoy a great workout but nutrition is my passion. In my opinion, not enough time is spent educating people on nutrition. My purpose is to share what I've learned a long the way and teach others to do the same w/o starving and/or depriving themselves. It's all about lifestyle changes; willpower will only get you so far. You'll lose 20-30 pounds with willpower; you'll maintain it with lifestyle changes.. OK, OK, OK.. I'll get off my soapbox. LOL

My training split is as follows: Legs, Shoulders, Back, Chest and Arms. I lift 4-5 days a week. I'm also doing about 20 minutes of cardio 5 days a week. My cardio will probably increase the closer I get to my show. I've found that cardio is the best at burning fat which in turn makes my abs POP! Who doesn't want poppin abs?!? My favorite form of cardio is sprinting and intervals. It keeps my mind engaged and forces me to push. This morning I did the following cardio routine:
Speed Incline Time
6.0 0 1 min
6.2 0 1 min
6.4 0 1 min
6.6 0 1 min
6.8 0 2 min
6.6 2 1 min
6.4 4 1 min
6.2 6 1 min
6.0 8 1 min
Repeat 2X
Warm-up and Cool down as needed. If you give this a try, let me know how you like it!

Today is leg day - my not so fav! I'll post later about my workout. One thing's for sure, I'll have my Amino-Amp and Bio-Gro in my shaker bottle!!

[ThatGuy5]

Today is leg day - my not so fav!

We need to talk about this!?!?!

Today is usually a light day, but went with some shoulders and sprints. Nothing heavy on shoulders, I don't like going heavy, my main goal is to strengthen the rotator cuff because I am constantly throwing from either baseball or football.

Today's workout:

KBAND JOBE'S 45 degree Raises- 4 x 15 (Medium resistance K band)
Side Lateral Raise: 4 x 12 (15lb)
Front Lateral Raise: 4 x 12 (15lb)
External Rotation: 4 x 12 (10lb)
Seated Military Press: 4 x 15 (95lbs)
Internal Rotation: 3 x 10 (K band)
External Rotation: 3 x 10 (K band)

Sprints:
10yd: 4 sets
20yd: 4 sets
30yd: 4 sets
40yd: 4 sets
60yd: 4 sets
100yd: 4 sets

Suicides (20yd length): 4 sets

10yd: 1 set
20yd: 1 set
30yd: 1 set
40yd: 1 set
60yd: 1 set
100yd: 1 set

2 minute cool down

[KoHuskie]

I'm here now!

KO, this is IMPRESSIVE!! OMG! How's your strength? I think I'd be a crazy woman!!

Wooohoo! Welcome Tiff! Honestly I haven't had a heavy workout since my carbs dropped below 200. I tested my opener 6 days ago but that was while I was still on normal calories/water. I guess we will see tomorrow how it is effected but since I have 24 hours to refuel I would be surprised if I didn't perform well due to hydration/nutrition.

I really don't know how to do all this.

If you ever need to cut to make a class just shoot me a PM man. It's not all that bad if done right.



Made the 181 class! Scale at the gym was about 1/2lb lighter than my scale at home which was nice. Now its time to refuel. My key focus for this in cliffs:

Hydration:
-Sodium/electrolytes
-Drink water as desired (prob at least a gallon in addition to other liquids)

Glycogen:
Quick carbs
Lots of carbs
BW in protein
carbs
more carbs


Cliffs of cliffs:



About 1 hr after weigh ins:

[gallagnm]

dramatic weight change after weigh ins KO lol i like it

[TiffGarrett]

Ahhhh, I love refuel meals! Enjoy enough for me!