Red & Black Iron Attack - Team iSatori BioGrows

[ucsumma]

^^^Is it because you're still fighting illness Bubs?

[pastorpritch]

Caught up.
Good stuff, good trainin'
Fun pics

Hope bubs feelz bettah

[BubsNBean]

^^^Is it because you're still fighting illness Bubs?

Yea. Finally caved and went to the Dr. He thinks it's viral (so do I), but the Z-pack is working already, so there's that.

Caught up.
Good stuff, good trainin'
Fun pics

Hope bubs feelz bettah

Thank you!

[HARRYBEAST]

THE WEEKEND

Supple Leopard
My plan was to try to find the time to read 50 pages of this book over the weekend. I am now on page 215. I am really happy that my wife let me have some time to focus on reading on it. Very interesting stuff. All I have left is reading up on the mobilization techniques.


Lucy
I finally caught this on camera



Eva
So we were hanging out Sunday morning getting ready for church when Eva comes running up from downstairs yelling
"I swallowed my toof!!! I swallowed my toof!




Weight

I got lazy stopped tracking and did what I usually do when stuck in the house and pretty much binged for a few weeks. Time to get back to it. I am a little ashamed but I am at 262.0 today

Oh well not time to get down about it. Cannot change the past just have to dust myself off keep kicking ass in the gym and work on getting my nutrition and hydration and sleep to support it. I know I sound like a broken record but things are gonna change around here.

I am going to take pictures every 2 weeks starting today at the gym. I am purposely taking them on Monday to help keep me in line over the weekend

[BubsNBean]

Good luck with the changes Harry. It's never too late to get back in the saddle.

[ucsumma]

@Harry - your kids are amazing! Since she swallowed the tooth, does the tooth-fairly still come?

When did Lucy start smiling? My little man has just started it this week

[BubsNBean]

2/23/15 ME Upper

Warm Up
Band Pulls
Push Ups
ROM
T-spine stretch

ME Bench w/ Purple Band
**Estimated band tension ~30lbs for my midget arms
55 +B x10
65 +B x5
85 +B x5
105 +B x5
110 +B x5

Accessory Lifts

Skull Crushers
50 x12
50 x12
50 x12

Lateral Raises
17.5s x10
17.5s x10
17.5s x10

Rope Pressdown
40 x12
40 x12
30 x12

Dip Machine
#8 x12
#8 x12
#8 x12

Reverse Pec Dec
65 x12
65 x12
65 x12

Notes
-Bench felt pretty good and controlled. Bands always feel a bit wonky for me, but this felt pretty strong
-Triceps have a good pump going on.
-This will be the last upper workout for at least a week, I'm kinda looking forward to it. I could use a deload/week off.

[HARRYBEAST]

@Harry - your kids are amazing! Since she swallowed the tooth, does the tooth-fairly still come?

When did Lucy start smiling? My little man has just started it this week

She started about a week or 2 ago but this is the first time we caught it on camera

@ Wendy - Wedding is on Saturday right?

[ucsumma]

@Bubs - ***inappropriate comment about upcoming "work outs" that cannot and should not be logged***

[ucsumma]

BACKGROUND: Pure, concentrated, insanity = work this week. I've got 10,000 presentations due and I'm trying to get everything buttoned-up before my 2 week roadtrip to Cincinnati and then the Arnold Classic.

I'll log tomorrow but then likely will be off the grid for a little bit (I'll check-in but won't be logging exact details), I'll DEFINITELY report back my BodPod body fat results (one of the biggest things I'm looking forward to!).

LEG DAY - SUNDAY
Felt amazing - I feel like I'm finally starting to improve my pathetic excuse for a Quad sweep. Calf veins are now present whether I'm pumped or not which is pretty freaking cool.

Leg Extensions: 4x12 (110)

Leg press: 4x10 (500) Only 30 seconds rest between sets - these SUCKED!

Hack Squats: 4x8 (150)

Squats: 4x8 (185)

Single Leg Curls: 4x10 (120)

Lying Leg Curls: 4x8 (160)

SLDL: 4x12 (185) Squeezed the hell out of my Hams and felt the stretch

Seated Calf Raises: 6x21 (115)

Whatever I did worked - I legit couldn't sit down yesterday. The StepMill was pure torture with every step.

DELTS/TRAPS - MONDAY
Great session overall - I love training Traps but Delts are my least favorite. I hit them hard and they've shown solid improvement, I just don't enjoy training them.

DB Press: 4x8 (70)

DB Laterals: 2x8 (25), 2x12 (15), 2x21 (10) No rest between any sets

BB Shrugs: 4x21 (405) Few people came over to me during these sets to compliment me which is a mixed blessing. I know they mean well but if I'm in the zone, headphones on, volume all the way up, I don't want to stop to chat.

Plate Raises: 4x8 (45)

DB Shrugs: FST-7 (70)

Cable Laterals: 4x15 (15)

Cardio - GRINDED through 500 calories worth of StepMill intervals

NUTRITION
- Calories: 2,516
- Protein: 334g
- Carbs: 151g
- Fat: 61g

SUPPLEMENTS
- iSatori BioGro: 4 Scoops, 2x/day
- Dymatize Iso-100: 2 Scoops, 2x/day
- iSatori PreGro: 2 Scoops (Pre)

OVERALL
- Leaving for a major presentation that I'm delivering in 30 minutes
- Chest Day after that
- Grocery shopping and packing for our road trip - leaving Thursday immediately after work and driving the 13-hours straight through (Caffeine is my BFF)

[HARRYBEAST]

TRAIN
Feeling pretty decent. Low back is a little fried from snow shoveling over the weekend

Front Squats
45x5
95x3
135x3
185x2
225x1
275x1
335x1
385Xfail,fail
Just wasn't there today. Back was part of it but I think looking at the footage I was all over the place. This is due party to reading that I did over the weekend. I was obsessing over form and too concerned with foot placement, etc to just dig in and hit the lift. Oddly enough I didn't notice how much I was doing this till I watched the vid

Trap Bar
605xFail,Fail
This was due more too my lower back just being fried.

Comp Pulls
Hook Grip
15 singles @ 385 (30 second rests)
This was an eye opener. I took the vid to see how closely I was following rests and for the most part I think I was good. 15 singles in a 8 minute clip. I think I will keep taping my singles in 1 clip so I can keep an eye on my rest periods

Had to use Wade's cut cause the other one failed so skip through the warmups if you want


OUT OF TIME


EAT
Food
Total Calories: 2983
Pro: 263
Carbs: 278
Fat: 88

Water
80 oz

Training Supps
Pre-Workout - PreGro Hell Yeah!
Intra-Workout- iSatori Restoraid, EatSmart Shake, Dextrose
Post-Workout - HyperGro, Glutamine

Wellness Supps
Oregano Oil
Zinc
Acerola
B 12
Vitamin D
Astragalus
Multi
Psyllium Husk


RECOVERY
Mobility Work
20 minutes
Foam Roller, Lax Ball, Peanut
Focusing on Back, Traps, Hips and Glutes

Heat
20 minutes Back and Traps

Ice
20 minutes Back and Traps

Monday Night Sleep
7 hours


EXTRAS
Bowling
Average: 184
Game 1: 170
Game 2: 160
Game 3: 170

Total: 500 (struggled tonight)

[BubsNBean]

@ Wendy - Wedding is on Saturday right?

Yep! You gonna come crash it?!

@Bubs - ***inappropriate comment about upcoming "work outs" that cannot and should not be logged***

Lulz

[HARRYBEAST]

Yep! You gonna come crash it?!



Lulz

I would love to be in Vegas this weekend, but stupid kids and family responsibilities screw that up

[BubsNBean]

I would love to be in Vegas this weekend, but stupid kids and family responsibilities screw that up

Lol. Scroll up, your kids are adorbs

[BubsNBean]

2/24/15 ME Lower

Warm Up
Hip stretch
Light KB Swing- emphasis on glute activation
Foam Roll
Booty stretch

ME Sumo Deadlift
135 x8
185 x5
225 x3
245 x1
265 x1
300 x2 ALL TIME FOREVER PR!!!!!!

Accessory Lifts

Snatch to OH Squat
45 x5
45 x5
65 x5
75 x5
75 x5
80 x5
85 x5

Notes
-That was it, plus an hour of hip/hop Zumba to make my heart happy
-Deads felt really good, considering my health has been a cluster fuk for about a month now. 300x2 went up smooth but tough, attempted a 3rd rep but it was nailed to the ground. I really wanted 300x3, but this I'll take!!!!
-OH squats felt pretty solid too. I know they're light, but without bumper plates I'm pretty shy to fail and have to drop the bar. Working on stability under the bar, so I think I did alright.

Aaaannnddd..... I'm off to Vegas in the morning. Will catch y'all on the flipside-- as a married woman!!! Eeek!

[HARRYBEAST]

Have a great time Wendy. So excited for both of you!

Congrats on the Stellar PR too

[HARRYBEAST]

TRAIN
Fellin good

Main Lift
CGDP
45x12
95x8
135x5
185x3
225x3
275x1
335x6
345x6
325x8
Head stayed down, body stayed tight. Happy about that. I would have liked a little faster pace on the reps and will focus on that next time



Assistance Lifts
Superset
Narrow Grip Seated Row - 140x12x3
Reverse Grip Pec Deck 85x12x3
Extra shoulder work **Wade's plan***
Side DB Raise - 5x15x3
Front DB Raise - 5x15x3
Giant Set
DB Shrug - 80x12x3
Hammer Curls 40x12x3
Ab Machine 50x35x3

Cardio
Track Walk - 1/2 mile



EAT
Current Weight: 262

Food
Total Calories: 2969
Pro: 242
Carbs: 291
Fat: 94

Water
80 oz

Training Supps
Pre-Workout - PreGro Hell Yeah!
Intra-Workout- iSatori Restoraid, EatSmart Shake, Dextrose
Post-Workout - HyperGro, Glutamine

Wellness Supps
Oregano Oil
Zinc
Acerola
B 12
Vitamin D
Astragalus
Multi
Psyllium Husk


RECOVERY
Mobility Work
20 minutes
Foam Roller, Peanut
Focusing on Back

Heat
20 minutes Back and Traps

Ice
20 minutes Back and Traps

Tuesday Night Sleep
7.5 hours


EXTRAS
Cooking With Hank
Hank helped me with dinner. He loves cooking. We made some awesome cornbread to go with the Chicken Verde soup Erica made

[ScottRoland]

Awesome routines !

[HARRYBEAST]

TRAIN
Fellin a little sinus stuff but not too bad

Assistance Lifts
Straight Arm Pulldowns - 70x15x3
Face Pulls - 42.5x15x3
Pulldowns - 120x15x3
Hammer Shrugs - 140x15x3
Upright Rows - 65x15x3
Shrugdowns - 140x15x3
Superset
Calf Press - 270x20x3
Rev Grip EZ Curl - 20x20, 30x20x2
Knee Raises 5 sets of 20


Cardio
Treadmill
35 min
1.53 miles
72 ft climbed
237 cal burn
I meant for this to be faster paced but ended up talking on the phone with Erica the whole time. See below



EAT
Current Weight: 259 (same as Tuesday) down 3.0lbs

Food
Total Calories: 2969
Pro: 242
Carbs: 291
Fat: 94
All meals were same as yesterday

Water
80 oz

Training Supps
Pre-Workout - PreGro Hell Yeah!
Intra-Workout- iSatori Restoraid, EatSmart Shake, Dextrose
Post-Workout - HyperGro, Glutamine

Wellness Supps
Oregano Oil
Zinc
Acerola
B 12
Vitamin D
Astragalus
Multi
Psyllium Husk


RECOVERY
Mobility Work
20 minutes
Foam Roller, lax ball
Focusing on Hips glutes and ITs

Heat
20 minutes Lower back and rear delts
Ice
20 minutes Lower back and rear delts

Wednesday Night Sleep
7 hours


EXTRAS
Drama
Yesterday was my MIL, Clara and her husband, Tim, (Erica's step-dad) birthday and their anniversary. For some reason Tim's Mom decided this was a good time for her and Clara to get into a intense fight. Like most time when women fight it was over the dumbest possible thing. So in the end Clara and Tim were exhausted to the point where Tim was even crying. Erica had to talk to me about it so I did lazy cardio as we chatted, then we went up after work to cheer them up. Tonight we have dinner with them all, so hopefully tonight will be drama free.

[HARRYBEAST]

TRAIN
Sinus issues still but again not too horrible

Main Lifts
Comp Stance Squats
45x5
135x3
225x2
315x1
6 Doubles @ 370

Narrow Stance
275x6
295x6
315x6

Ultra Wide Stance
135x10x2




Assistance Lifts
Superset
Hoist Leg Curls - 167x12x3
Hoist Ab Machine - 70x35x3
Superset
Seated Calf Raise - 90x12x3
Lower Back Machine - 50x12x3


Cardio
Track
1/2 mile walk


EAT
Current Weight: 258.5 down 3.5lbs from fattest

Food
Total Calories: 2983
Pro: 263
Carbs: 278
Fat: 88

Water
80 oz

Training Supps
Pre-Workout - PreGro Hell Yeah!
Intra-Workout- iSatori Restoraid, EatSmart Shake, Dextrose
Post-Workout - HyperGro, Glutamine

Wellness Supps
Oregano Oil
Zinc
Acerola
B 12
Vitamin D
Astragalus
Multi
Psyllium Husk


RECOVERY
Mobility Work
20 minutes
Foam Roller
Focusing on Hips glutes and ITs

Ice
20 minutes on knees

Thursday Night Sleep
7 hours


EXTRAS
Break the Bar Vid for Fawn and Penny
posting it here too in case it helps any one


Lucy being Cute

[ucsumma]

@Harry - glad the weight is moving in the right direction! Your kids are so amazing - love the Instagram pics.

@Bubs - HOPE YOU'RE HAVING A BLAST!!!!!!

[ucsumma]

BACKGROUND: Left Fayetteville, AR at 5p on Thursday afternoon and drove 12-hours to Cincinnati (arrived at 5a). Only stopped twice for gas and to feed the little man - he was AMAZING!!! Slept the entire trip.

Truly enjoying lifting with my brother while I'm here (the reason I started lifting in the first place) and my whole body feels broken

FRIDAY - CHEST & BACK: Crushed it. Upper-body is wrecked.

SATURDAY - ARMS: Pump was painful.

My Happy Face

TOMORROW - LEG DAY: Can't freaking wait.

OVERALL: Definitely looking forward to driving up to Columbus next Friday for the Arnold Classic, but the #1 thing on my mind is my upcoming BodPod Body Fat test on Thursday.

I feel like I've made progress since last time, but I also know that 7.9% (last reading) was the lowest I've ever been. My fear is that I haven't slipped up ONCE so if the number isn't what I expect, I don't know what I could have done differently.

Of course, I'll keep you all posted!

[HARRYBEAST]

TRAIN
Fellin tired. Sleep has been rough the last few nights. No real reason either. Lucy has been good. I fall asleep fast and then wake up all night. Its annoying as hell

Main Lift
CGDP (warm up)
45x12
95x8
135x5
185x3
225x3
275x1

Bench
315x6
320x6
300x8
As aonnoying as the near bro spots were he honestly didn't help at all and was the best spotter there. Everytime I told him to double overhand it and to not touch it after that and everytime he did the opposite anyway. Oh well good sets were had and I was happy



Assistance Lifts
DB Bench Press
25x35
50x20
50x20
No shoulder pain, just lacking endurance here again

Superset
Wide Grip Seated Row - 120x12x3
Rear Delt Cables 5x12x3
Extra shoulder work **Wade's plan***
Side DB Raise - 5x15x3
Front DB Raise - 5x15x3
Superset
DB Shrug - 80x12x3
Hammer Curls 40x12x3

Ab Bench 4 sets of 25

Cardio
Track Walk - 1/2 mile



EAT
I thought about this all weekend after Paul talked about it and it made me realize that I am stressing out about food. I decided not to put pressure on this right now and focus on enjoying my baby and adjust to the new training time. I am by no means slacking on nutrition I just don't need the extra stress of tracking it all right now. I think my plan for now is to ride out at least the month of March this way and then decide if I will continue like this or if I need to be more structured. I will still be doing a weekly weigh in on Thursdays just to make sure I am not slacking on the diet too much.

Water
80 oz

Training Supps
Pre-Workout - PreGro Hell Yeah!
Intra-Workout- iSatori Restoraid, EatSmart Shake, Dextrose
Post-Workout - HyperGro, Glutamine

Wellness Supps
Oregano Oil
Zinc
Acerola
B 12
Vitamin D
Astragalus
Multi
Psyllium Husk


RECOVERY
Mobility Work
10 minutes
Foam Roller - mostly back

Ice
20 minutes Back, Traps and Shoulders

Monday Night Sleep
7 hours (but woke up a ton of times) not good


EXTRAS
This is completely normal right



Bowling
Average: 183

Game 1: 145 (really sucked)
Game 2: 191 good
Game 3: 156 sucks

Total: 492 SUCKED

[ucsumma]

Glad your PreGro came in!!!

Good spotters are virtually impossible to find - most range from horrible to atrocious (they all want to grab the bar too fast).

[HARRYBEAST]

TRAIN
Sinus back to crappy, still on Wades supps but who knows without them they might be worse

Main Lifts
Front Squats
1RM = 405
3RM = 360
decided to add this in both for yall to see what percentages I am working and for me to be able to just keep this log and easily find my maxes
45x5
95x3
135x3
185x2
225x1
275x1
345x3
Everything felt pretty good besides missing the rack on the re-rack. Even that didn't hurt. It was funny though

Trap Bar Deadlift
1RM = 625
3RM=515 (today)
515x3 Rep PR!

Deadlift
1RM =600 1RM (hook grip) = 545
12 singles @ 415 (30 sec rests)
When I hook grip and do it right it is awesome. When I do it wrong it hurts. I need to take a clos up of my hand to ask Wade more questions. All in all I am liking it though

Chains
2 Rep Max Bar Weight is 405 if I remember right
330x3 (1 set chains)
for some reason read the email as 2 sets of 3
330x2 (2 sets chains)
330x2 (3 sets chains)




Assistance Lifts
Hoist Leg Curls - 183x12x3
Lower Back Machine - 60x12x3
Seated Calf Rasie - 90x12x3
Hoist Ab Machine 70x30x4

Cardio
OUT OF TIME



EAT
Food
Everything was good today. I made some chicken parm sandwiches at home for dinner with a nice chopped salad. Both the wife and the kids loved it.
Here is how I did them:

Chicken breasts cubed and sauteed w/ basil and oregano in some olive oil. Add some sauce in to it and let it simmer while I sauteed mushroom onion and garlic for the adult sandwiches in a different pan. Put it all on some whole grain hoagie buns, dusted with some grated parm. The put them in the toaster oven for a bit to toast the bread. These were better than in a restaurant according to the fam.

Salad was just a kit but was awesome too


Water
80 oz

Training Supps
Pre-Workout - PreGro Hell Yeah!
Intra-Workout- iSatori Restoraid, EatSmart Shake, Dextrose
Post-Workout - HyperGro, Glutamine

Wellness Supps
Oregano Oil
Zinc
Acerola
B 12
Vitamin D
Astragalus
Multi
Psyllium Husk


RECOVERY
Mobility Work
20 minutes
Foam Roller, Peanut
Focusing on Upper Back, and shoulders

Heat
20 minutes Back

Ice
20 minutes Shoulders and Traps

Tuesday Night Sleep
Not good again. I tossed and turned again


EXTRAS
Fancy Beast
Had to wear a suit for some Chamber of Commerce stuff today


Big Hero 6
We watched this last night at home and loved it! I was cooking in the beginning so Hank caught me up

[ucsumma]

^^^Very GQ!!!!

Congrats on the PR. Also, those front Squat numbers are insane.

[ntroupe]

Hey guys... Ive been getting sessions in just not post worthy since we are starting 8 weeks of state standardized testing. Pretty much blows!

[ScottRoland]

TRAIN
Fellin tired. Sleep has been rough the last few nights. No real reason either. Lucy has been good. I fall asleep fast and then wake up all night. Its annoying as hell

I do the same.... do you take ZMA at night? I think I need to up my dose.

[ucsumma]

Hey guys... Ive been getting sessions in just not post worthy since we are starting 8 weeks of state standardized testing. Pretty much blows!

If you don't log it, it doesn't count #NotSrs

Hope the standardized testing goes well!!!

[HARRYBEAST]

I do the same.... do you take ZMA at night? I think I need to up my dose.

I haven't been last night was still not great but better.