Red & Black Iron Attack - Team iSatori BioGrows

[HARRYBEAST]

nice work harry, gym and bowling!

Thanks man

Harry those pancakes look freaking amazing - what's the full recipe (steps, cook time, etc.)?

I want to give those a shot.

Pretty much I just blended all the stuff together besides PB and cooked them like pancakes then spread the PB between them

[ucsumma]

Also, please aware me on your dosage of these & why:

- 3 Scoops of unflavored BioGro in Greek Yogurt
- 4 Scoops of Vanilla Ice Cream BioGro with Cream of Rice
- 8 BioGro pills intraworkout

I've been doing 2 scoops am, 2 scoops pm. How's the vanilla flavor?

Thanks man - Cardio + Absurd Water + Relative Leanness = VEINS!!! (and Morph helps...stuff is crazy)

In terms of dosing, I had been using 6 unflavored scoops a day with good results (that was before we even had the flavored variety). Then, when I finally tried the flavored I added it to plain Cream of Rice on a whim and fell in love - I look forward to this every single day. I just make 1/2 cup dry measure cream of rice and add Cinnamon and Vanilla BioGro and the taste is perfection. (This plus 12oz chicken is my final meal of the day).

3 scoops first thing in the morning with breakfast in my Greek Yogurt I had always done, so just kept that up.

I ordered the caps because we had a great deal last month where you got the Isa-Test free with caps purchase and I'm honestly just trying to burn through them. I take them after lifting but before cardio everyday, in my mind that plus the 2 scoops of Restoraid will help minimize protein breakdown given that I go right from weights to cardio.

[ucsumma]

Pretty much I just blended all the stuff together besides PB and cooked them like pancakes then spread the PB between them

I'll give it a shot - the last time I attempted protein pancakes I ended up with protein-flavored cinder blocks.

[HARRYBEAST]

I'll give it a shot - the last time I attempted protein pancakes I ended up with protein-flavored cinder blocks.

It is tricky. They are much trickier than regular pancakes

[pastorpritch]

In

[ntroupe]

The mancakes look awesome Harry

[TheMatzah]

Thanks man - Cardio + Absurd Water + Relative Leanness = VEINS!!! (and Morph helps...stuff is crazy)

In terms of dosing, I had been using 6 unflavored scoops a day with good results (that was before we even had the flavored variety). Then, when I finally tried the flavored I added it to plain Cream of Rice on a whim and fell in love - I look forward to this every single day. I just make 1/2 cup dry measure cream of rice and add Cinnamon and Vanilla BioGro and the taste is perfection. (This plus 12oz chicken is my final meal of the day).

3 scoops first thing in the morning with breakfast in my Greek Yogurt I had always done, so just kept that up.

I ordered the caps because we had a great deal last month where you got the Isa-Test free with caps purchase and I'm honestly just trying to burn through them. I take them after lifting but before cardio everyday, in my mind that plus the 2 scoops of Restoraid will help minimize protein breakdown given that I go right from weights to cardio.

Appreciate it, been thinking if I should change dosage or timing with Bio-Gro or just continue on. The Strawberry Banana Swirl is deelish! I mix it with Chocolate MilkShake IsoBurn.

[HARRYBEAST]

10-14-14
TRAIN
Pre-Workout Notes
-Still congested, but feeling a lot better

Main Lifts
Comp Stance Squat
45x5
135x3
225x2
315x1
5 Doubles @ 405



Narrow Stance
315x6 (3 sets)

Ultra Wide Stance
135x10(2 sets)


Assistance Lifts
Leg Curls (Hoist)
152x12 (3 sets)

Low Back Machine
50x12 (3 sets)

Ab Bench
4 sets of 25

Calf Press (TG)
240x12 (3 sets)


Cardio
Out of Time



OUTSIDE THE GYM
Wagon Draggin
45 minutes pulling the kids around the neighborhood since I didn't get any cardio in




Nutrition
Total Calories: 2951
Carbs: 293g
Fat: 100g
Protein: 279g

Protein Ice Cream
2 scoops Chocolate Eat Smart
1 cup Vanilla Greek Yogurt
1/4 cup Honey roasted cashews for topping

This was good but I think it would have been better if I used less protein or more yogurt.

Before the Nuts


With Nuts



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
Ice
Knees, Back, Shoulders

[ucsumma]

In

Welcome! Glad to have you here.

[ucsumma]

Harry that picture is freaking awesome!!! Very cool

I'm digging the EatSmart but it's THICK.....definitely not a bad thing but I feel like I'm giving my Ninja blender a workout.

[HARRYBEAST]

Harry that picture is freaking awesome!!! Very cool

I'm digging the EatSmart but it's THICK.....definitely not a bad thing but I feel like I'm giving my Ninja blender a workout.

I warn my gym buddies that when they want to bum a scoop or too. Now other proteins seem thin to me

[ucsumma]

Background: I'm focusing my Back Days solely around Lats and traps and moved Deadlifts to Wednesdays (today). Yesterday's session was perfect - felt strong, killer pump, sore as can be.

BACK DAY
Pullups: 4x10

BB Rows: 4x8 (165) Underhand

Trap Bar Shrugs: 4x21 (365) My traps were sore after these...feeling it today as well.

Assisted Pullups: 4x12 (Level-10 assistance) I use these almost as negatives, rapid ascent but controlled squeezing descent.

DB Rows: 3x8 (50) + drop set

Cable Rows: 3x12 (140)

Pulldown Machine: 4x12 (120)

Hyperextensions: 3x12 (Bodyweight + 25-plate)

NUTRITION:
- Calories: 2901
- Protein: 349g
- Carbs: 190g
- Fat: 81g (Avocados added back - <50g/day was too low for me)

SUPPLEMENTS:
- ON Creatine 5g
- Preworkout: Evogen EVP+ with 4 iSatori Morph Pills
- 2 Scoops iSatori Restoraid Intraworkout
- 3 Scoops of unflavored BioGro in Greek Yogurt
- 4 Scoops of Vanilla Ice Cream BioGro with Cream of Rice
- 8 BioGro Pills Intraworkout
- 2 Scoops EatSmart as a post-workout shake
- 2 Scoops Iso-100 at 3p (one hour pre-workout)

OVERALL:
Feeling amazing! Just finished leading my first volunteer class for Junior Achievement "Economics for Success" and it went exceptionally well (admittedly I was nervous since I've never taught Jr. High kids before!).

Off to destroy Legs and hit some high-rep, heavy-weight Deadlifts

Hope everyone's killing it!

[HARRYBEAST]

What do you do for work again?

[gallagnm]

nice back work my man, impressed about hitting those high protein macros too. Id run out of food

[gallagnm]

Tuesday

foam roll
stretch

1 arm DB row
working reps of 12,12,10,8

DB OHP
working reps of 12,12,10,8

Id list my actual lifts but I honestly dont remember. Yes I know it was only yesterday but so much goes on in between my workouts its amazing that i can fit it all in one day

band facepulls
4xfailure

pullups
12,12,10,8

side planks
5 minutes each side

shoulder mobility

Supps:
iSatori Morph
iSatpri Restoraid
creatine
pre workout

nutrition: cheatish day - not planned which means im not too happy about it



In the US, black people account for 42 percent of people killed by police who were not attacking when killed.

[PstrP]

In

[gallagnm]

In

welcome!

[gallagnm]

Wednesday

Was training a good buddy of mine today so I did some ab work while he did his sets.

Ab roll - 10x10
plank - accumulate 10 minutes
side planks - accumulate 5 minutes each side
ab roll - 5x10

Supps:
iSatori Morph
iSatpri Restoraid
creatine
pre workout
multi
fish oil
iSatori ES
fat burner

nutrition: on point



I hate when people half ass things, dont waste my time if youre not going to put effort

[gallagnm]

Why complicate life?

missing somebody? ...call
wanna meet up? ...invite
wanna be understood? ...explain
have questions? ...ask
dont like something? ...say it
like something? ...state it
want something? ...ask for it
love someone? ...tell it

We just have one life, keep it simple

[TheMatzah]

Why complicate life?

missing somebody? ...call
wanna meet up? ...invite
wanna be understood? ...explain
have questions? ...ask
dont like something? ...say it
like something? ...state it
want something? ...ask for it
love someone? ...tell it

We just have one life, keep it simple

bro hugs
¯\_(ツ)_/¯

[HARRYBEAST]

10-15-14
TRAIN
Pre-Workout Notes
-Feeling pretty good today

Assistance Lifts
Straight Arm Pulldowns
55x15 (3 sets)

Face Pulls
50x15 (3 sets)

Pulldowns
140x15 (3 sets)

Upright Rows
60x15 (3 sets)

Hammer Shrugs
180x15 (3 sets)

Shrugdowns
140x15 (3 sets)

Calf Press
240x15 (3 sets)

Reverse Grip EZ Curls
20x20
30x20,20

Ab Coaster
25 knees left
25 knees right
25 straight
25 straight
25 straight


Cardio
Again I attempted to use the cardio theater and ended up just walking because nothing in there works
Track Walk
30ish minutes
2 miles


OUTSIDE THE GYM
Nutrition
Total Calories: 2995
Carbs: 337g
Fat: 90g
Protein: 266g


Supplements
Intra-Workout
Restoraid - 1 scoop
Post-Workout
2 scoops Whey
Bio Gro 3 scoops



Recovery Work
Ice
20 minutes Shoulders

[ucsumma]

Gallagnm - you've inspired me to add planks to my ab routine. Those ab wheels 10x10 sound brutally delightful.

Harry - are you completely over your illness at this point? Hope you and the fam are all better.

[TheMatzah]

planks rock

sup fellas

[ucsumma]

BACKGROUND: Feeling great! Good strength yesterday, everything outside of the gym is on point, AND it was Deadlift Day....thank you Universe.

DEADLIFTS + LEGS
I love deadlifts. Love, love, love, them.

Deadlifts: 1x12 (135), 1x12 (225), 1x6 (315), 1x1 (405), 1x1 (425), 3x12 (315)

Leg Press: 1x10 (360), 1x8 (450), 1x8 (500), 1x8 (450, 1x21 (360) don't count sled weight

Sled Calf Press: 4x21 (450)

Hack Squat: 3x12 (90)

Seated Calf Raise: 4x8 (135)

Lying Leg Curl: 4x10 (130)

Standing Leg Curl: 3x12 (110)

Lunges: 1 Lap around the track (I think it's 1/8th of a mile)

NUTRITION:
- Calories: 2894
- Protein: 344g
- Carbs: 198g
- Fat: 78g

Someone on Instagram asked me how I prep my chicken (I go through 25-30 pounds a week) so I went ahead and created this:

1) Buy 10 pounds from Walmart ($1.99/pound); I do this 2-3x/week
2) Hand trim the chicken
3) Buy Wishbone 30-minute Italian Marinade
4) Place all 10 pounds in a jumbo Hefty bag with the marinade
5) Let sit for 48 hours
6) Preheat oven to 350 degrees
7) Line baking pans with aluminum foil (easy cleanup)
8) Bake for 34 minutes
9) Let cool down
10) Place chicken into ziplock baggies, weigh them, write weight on bag
11) Enjoy......GAINS!!! Hope this helps!

SUPPLEMENTS:
- ON Creatine 5g
- Preworkout: Evogen EVP+ with 4 iSatori Morph Pills
- 2 Scoops iSatori Restoraid Intraworkout
- 3 Scoops of unflavored BioGro in Greek Yogurt
- 4 Scoops of Vanilla Ice Cream BioGro with Cream of Rice
- 8 BioGro Pills Intraworkout
- 2 Scoops EatSmart as a post-workout shake
- 2 Scoops Iso-100 at 3p (one hour pre-workout)

OVERALL:
Hitting Delts and Traps after work and tomorrow's Friday - zero complaints.

Hope everyone is powering into the weekend!

[HARRYBEAST]

I like crockpotting chicken if you haven't done it yet you should.

[KoHuskie]

Dat Protein is through the roof summa, how do you do it!?


The busyness of work, coaching, and lifting continues. I will attach my DUP layout for the next 3 weeks, I plan on completing week 1 on Saturday. I have calculated all of my maxes off 95% of a "technical max". This is what I believe I could lift 100% raw with perfect form. The focus of this first block is high volume. Squats and bench will be done 3 times a week, deadlifts twice, and OHP's once. I have an optional 4th day for them bodybuilding feels but it is just that, optional. I'll be posting up some videos and stuff along the way but just wanted to upload my training block for now.

I'll have to back track and say hello to a few folks in here (see some familiar names) But for now, keep killing it folks.

[TiffGarrett]

Why complicate life?

missing somebody? ...call
wanna meet up? ...invite
wanna be understood? ...explain
have questions? ...ask
dont like something? ...say it
like something? ...state it
want something? ...ask for it
love someone? ...tell it

We just have one life, keep it simple

<3 this!!

[TiffGarrett]

1) Buy 10 pounds from Walmart ($1.99/pound); I do this 2-3x/week

I buy all my chicken breasts from Wal-Mart too. It's such a great deal! I just hate, hate, hate cleaning it!

[TheMatzah]

I'll have to back track and say hello to a few folks in here (see some familiar names) But for now, keep killing it folks.

wassup KO!




Confession:

I am completely hooked on strawberry banana swirl Bio-Gro. We must organize a way so that I never run out of this.

TGIF ALL

[gallagnm]

bro hugs
¯\_(ツ)_/¯

people over complicate things, easier to learn how to relax

Gallagnm - you've inspired me to add planks to my ab routine. Those ab wheels 10x10 sound brutally delightful.

Harry - are you completely over your illness at this point? Hope you and the fam are all better.

they were brutal! around the 6th set is when it got hard, give it a try. Planks can be a pain in the butt too

wassup KO!




Confession:

I am completely hooked on strawberry banana swirl Bio-Gro. We must organize a way so that I never run out of this.

TGIF ALL

the SB flavor is amazing i definitely agree my man. i just opened the orange flavor today... mix that with vanilla ES.. oh lord