Ask iSatori -- Q&A with Team iSatori

[ExtremeOne74]

Want a killer bicep routine? I started with a triple drop set of ez bar curls. Each set consisted of 8 reps curled to chin/nose followed immediately by 8 reps with close grip and only curled to chest. Then I immediately dropped weight and repeated. And repeated. Preset bars so no rest. Next I supersetted incline cable curls using single handles attached at the bottom of two sides of cable station. Supersetted those with preachers. These I did out of the seat with legs behind me and leaning chest on pad. I curled the weight completely over my head for a two count squeeze. 4 second negative. Finished with db hammers supersetted with reverse cable curls.

[ExtremeOne74]

No one likes my bicep routine? Womp......womp......wooooommmmmppppp.

[InfiniteRecomp]

I'm sorry. I read it and died...

People talk about biceps routines and 'show' muscles much, not detracting from yours or your training methods. You are phenomenal, sir. How about building a sculpted as hell back. I want to see every bump. Now that's gotta be torture!

[Sean26607]

No one likes my bicep routine? Womp......womp......wooooommmmmppppp.

I just do what I’m told for weights :-)

[ExtremeOne74]

My last back workout:
Pull-ups: wide grip, neutral, close. Then drop weight and repeat. No rest.

Db rows ss one arm hammer rows. Last set of each a drop.

Triset: slow bb rows with 2 second contraction with Meadows stretchers (5 super slow reps followed by 6 to 8 fast) with decline db pullovers (hold stretch for 2 count)

Machine pulldowns 1 1/2s ss with wide seated cable rows (elbows out, hold contraction)

Triset: weighted hypers with kneeling straight arm rope pulldowns (1 1/2s at stretch) with standing rope cable rows (1 1/2s at contraction.

[ExtremeOne74]

Bump.

[InfiniteRecomp]

taking notes.

I'm going to add this into my deck o' workouts, but will have to modify for my equipment. no machines, man. they scare me ever since Terminator. Like, what if they come to life?

[ExtremeOne74]

You're goofy. Lol.

[ExtremeOne74]

Fridays are my favorite nights. Home cooked meals. Last week had 3/4 pound of butterfish, 3/4 pound of kingklip fish, 5 soft shell crabs, about a pound and a half of potatoes, and mixed vegetables. Also had a great sauvignon blanc from Sonoma (where I'll be honeymooning). After dinner attacked some trail mix and had two shots of a ten year old Red Breast Irish Whiskey. Slept like a champ.

[ExtremeOne74]

Hope everyone is having a great weekend. Finished yesterday's leg session with a triset of leg extensions (5 ridiculously slow reps, 5 normal, 5 partials), with machine leg press (balls of feet off platform), and squats with a 4 second negative and two second pause at bottom. After that I took a spin class. Dinner to refuel was 18 rolls of sushi and a great bottle of junmai daiginjo sake.

[InfiniteRecomp]

It's good that you have the appropriate type of alcohol to wash down your meals

I'm just super-excited to put my new leg press to use. It arrived Friday, but I was banned all weekend from assembling it. TODAY IS THE DAYYY!!! I'm gonna put that bad boy together and take it for a spin.

[alicat32]

It's good that you have the appropriate type of alcohol to wash down your meals

I'm just super-excited to put my new leg press to use. It arrived Friday, but I was banned all weekend from assembling it. TODAY IS THE DAYYY!!! I'm gonna put that bad boy together and take it for a spin.

Enjoy! Have fun putting it together! They better have given you all the pieces too. My husband was assembling a new grill and they forgot to include some pieces. Delaying our barbecue is a serious party foul.

[ExtremeOne74]

It's good that you have the appropriate type of alcohol to wash down your meals

I'm just super-excited to put my new leg press to use. It arrived Friday, but I was banned all weekend from assembling it. TODAY IS THE DAYYY!!! I'm gonna put that bad boy together and take it for a spin.

Sweet!

[ExtremeOne74]

Plate loaded, correct?

[InfiniteRecomp]

Plate loaded, correct?

indeed. It's the F660 and it is a sturdy beast!

[ExtremeOne74]

Nice. Congrats!

[ExtremeOne74]

Tonight is spin class and chest, shoulders, tris. On the agenda is incline presses on Smith with super slow reps followed by a drop to fast reps. Post workout meal consists of a dozen egg white omelet with peas and low fat Swiss, 1.5 pounds of roasted potatoes, and 2 Ezekiel muffins.

[InfiniteRecomp]

I've never seen Zeke muffins. I only get the cinnamon raisin bread. What are they like? do they have variety? Picture in my head is dark brown bran muffins only.

Side question: on things like bread, potatoes, muffins, do you use any oils or butter and how judicious is your consumption of them?

[ExtremeOne74]

I've never seen Zeke muffins. I only get the cinnamon raisin bread. What are they like? do they have variety? Picture in my head is dark brown bran muffins only.

Side question: on things like bread, potatoes, muffins, do you use any oils or butter and how judicious is your consumption of them?

They are Ezekiel English muffins. Same varieties as breads. Be careful of cinnamon raisin if you're dieting. 2 slices have 10 grams of sugar. What I do and what I suggest are two separate things. I suggest most clients to avoid adding fats to these carbs. I cannot believe it's not butter spray is a great sub. I tend to add fat to all and however much I feel like. All potatoes are roasted in olive or coconut oil. Breads get coconut or grass fed butter.

[ExtremeOne74]

Happy Friday everyone!

[InfiniteRecomp]

Woo-hooo! Gonna try to spend my weekend NOT on any computers, like our forefathers did, and they liked it!!

[ExtremeOne74]

Love my local fish market. Sushi grade tuna, butter fish, salmon and a large variety of unusual fish. Today we're having tautog fish.

[InfiniteRecomp]

It's great that you can get good fish inland. I have a hard time finding it here.

[ExtremeOne74]

A benefit to living on the coast and 30 minutes from a major city, Philadelphia.

[InfiniteRecomp]

oh yeah. don't know why i thought you were further inland. I'm a good 3.5hrs from any shore.

[ExtremeOne74]

Yep. I'm right on the Delaware River and an hour or so to multiple beaches.

[ExtremeOne74]

Nasty, nasty leg workout even by my standards. Heavy presses and squats supersetted. On the presses buried the first ten reps followed by ten pumping reps. Near the end of the workout did the following sick giant set without rest: strapped an 85 pound db to waist and stood with wide stance on two boxes. Super slow, deep reps. From there lunged a barbell across floor to leg extension. Dropped bar and did ten reps feet pointed down, ten feet flexed to shins. Picked bar back up and lunged back to steps. Dropped bar and repeated 2 more times. Zero rest.

[ExtremeOne74]

Been dieting just a bit. Doing the exact opposite of what I tell my clients, lol. I'm losing weight only because I plan on gaining it all back on my 8 day honeymoon in Sonima/Napa. Lol. Anyway, felt like a needed a larger than usual refeed so tonight I had 18 rolls of sushi, sake, and 8, yes 8, donuts for dessert. I was hungry after legs, spin class, spending 2.5 hours picking out paint for the new house followed by 2.5 hours of furniture shopping. Getting new bedroom furniture and the newest Tempurpedic mattress. Got pillows too.

[Sean26607]

Let’s trade metabolisms?

[ExtremeOne74]

Stop getting hurt, eat and train like I have for 24 years without more than one week off a year and it could happen one day. Lol.