Ask iSatori -- Q&A with Team iSatori

[InfiniteRecomp]

In support of my fiancée today I am taking a spin class followed by chest, shoulders, tris. Typically I only do one class a week and NEVER before weights. Should be interesting....

Gonna lose ALLL yur gainz bro

oh, and fixed for accuracy

[ExtremeOne74]

Surprisingly went well. Got into my groove faster than usual and my strength was there and then some. Had a huge post workout meal.

[InfiniteRecomp]

of course you did. Huge for you for for us mere mortals?

[ExtremeOne74]

Lately I've been hitting one or two big movements early in workouts. Do my warm up sets then one or two all out, heavy sets. Then I rip through rest of workout with zero rest. No warm ups needed (or minimum amount). Supersets, trisets, drop sets, etc. Mix of free weights, machines, and cables.

[ExtremeOne74]

Weather finally getting better. Was still in 30s most of week. 50s this weekend.

[ExtremeOne74]

How's everyone doing?

[InfiniteRecomp]

Rainy here. Today and tomorrow. But getting stuff checked off my long-term list of to-dos.

[alicat32]

How's everyone doing?

Amazingly nice day here in southern OR. Got out and cleaned the hot tub, did some yard work, and had a nice glass of iced tea on the deck

Getting over some shoulder bursitis & bicep tendonitis. It's been a drag. Had to get a shot after a lot of PT. Looking forward to getting back to full speed in the gym. Getting older stinks! Seems like something is always acting up these days.

[alicat32]

Also -

I won a tub of Bio Gro a while back and finally finished it. I will do a review soon. I didn't get to take it for a month consecutively due to the shoulder problems and a couple of week long interruptions. I did enjoy it, but I think maybe I didn't have the results some might have with it. I can't say I put on mass, but I had better recovery from my deadlift and squat sessions, which tend to fry my CNS and give me DOMS a bit. I will post a link the the review as soon as I get it online.

[InfiniteRecomp]

If you get a chance, I think Bio Gro may help with tissue repair, which could be helpful if you have continuing shoulder aggravation. Might be worth checking into.

[alicat32]

If you get a chance, I think Bio Gro may help with tissue repair, which could be helpful if you have continuing shoulder aggravation. Might be worth checking into.

I will look into that for sure. I can use all the help I can get! Can any reps add to what IR said?

[InfiniteRecomp]

some info I found:

"Colostrum is a pre-milk fluid produced in the mammary glands of mammals that have recently given birth. Newborns have immature digestive and immune systems, so the enzymes, antibodies, and growth factors colostrum provides promote growth and fight disease. Though colostrum is produced by all mammals, colostrum supplements are usually derived from bovine or (less frequently) goat sources. Colostrum has become a popular nutritional supplement because it is a rich source of enzymes, antibodies, and growth factors not found in other dairy products."

-- examine.com

[ExtremeOne74]

Keep in mind that supplements....GOOD supplements....yield very subtle results. No miracles. I have often found to really appreciate a good supplement I need to use for awhile and then stop abruptly. That's a real "oh sh*t" eye opener.

[ExtremeOne74]

Great 5 am chest, shoulder, triceps workout and I never touched a dumbell heavier than 75 pounds. For chest try an incline Fly/press. Lower the weight slowly in fly position, pause at bottom, turn hands and do a regular press up. This exercise allows the use of a heavier weight. Essentially the focus is on the fly. The press is simply to get the weight back up so you can lower again.

[InfiniteRecomp]

you and your pauses

'Cuz everybody 'knows' you grow on the eccentric (only because of your sage wisdom)

[alicat32]

Keep in mind that supplements....GOOD supplements....yield very subtle results. No miracles. I have often found to really appreciate a good supplement I need to use for awhile and then stop abruptly. That's a real "oh sh*t" eye opener.

You make a very good point. I will have my first big squat session this morning without the Bio Gro. I am interested to see how I recover.

Thanks for the info you found, IR. It may be very worthwhile to keep taking the Bio Gro just for the properties you quoted. I know the tub claims the possibility to add quite a bit of mass, but I am not particularly interested in that. I am looking for improved recovery, strength gains, and the addition of antibodies and enzymes is always welcome with me.

[ExtremeOne74]

You make a very good point. I will have my first big squat session this morning without the Bio Gro. I am interested to see how I recover.

Thanks for the info you found, IR. It may be very worthwhile to keep taking the Bio Gro just for the properties you quoted. I know the tub claims the possibility to add quite a bit of mass, but I am not particularly interested in that. I am looking for improved recovery, strength gains, and the addition of antibodies and enzymes is always welcome with me.

Great posts IR and Alicat!

[InfiniteRecomp]

Thanks, just here to help, do my little part.

[ExtremeOne74]

Super sore today from Wed' s workout. That typically isn't the case. I'm going to review workout and apply to other bodyparts where appropriate. Right out of the gate I will slow cadence down and increase TUT.

[InfiniteRecomp]

Sounds like a good prescription. Always learning.

[ExtremeOne74]

Exactly. I have used so many techniques, exercises, customized programs over the years that it would be easy to lose track. Keeping meticulous, detailed notes over the years allows me to continually dig things up. Plus I'm still learning even after being at this for 20 plus years.

[ExtremeOne74]

Hope everyone had a great weekend. Spent 4 hours picking out hardwood floors, counter tops etc. Our kitchen is going to be bad as* though. Huge island. Double oven. Ten burners. Beautiful counters. Managed to get sushi in Friday and Saturday though. Lol.

[InfiniteRecomp]

Yeah, you need all those burners to cook your meals.

Sounds great though. I love my big island for having people over. Still need to upgrade to a double oven.

[ExtremeOne74]

An exercise I rarely see performed correctly is db rows. People go too heavy, use short choppy reps, no stretch, no full contraction, too much trap involvement, etc. This is a real "feel" exercise. Controlled negative, full exaggerated stretch, pull in a controlled manner using your lat and not your arm until the weight is at yiur hip. No heaving the weight around. Squeeze hard.

[koweanguy]

Hope everyone had a great weekend. Spent 4 hours picking out hardwood floors, counter tops etc. Our kitchen is going to be bad as* though. Huge island. Double oven. Ten burners. Beautiful counters. Managed to get sushi in Friday and Saturday though. Lol.

Sushi~~
Doggo literally ate mine last night when I placed it on the dining table and looked away to unload groceries

[ExtremeOne74]

Sushi~~
Doggo literally ate mine last night when I placed it on the dining table and looked away to unload groceries

Your dog would need about 2 hours to eat the amount of sushi I get.

[ExtremeOne74]

Switched back to just 3 days weights per week. Hitting them even harder though. Minor injuries already healing up. Lots of energy and power. Hitting an extra spin class a week. Cut yoga back to just once per week due to tg e craziness I call my life.

[InfiniteRecomp]

3 day lifting crew checking in.

I need more cardio, and stop making busy-ness excuses for not doing it

[ExtremeOne74]

I roll out of bed each morning and do 30 minutes at home. I actually enjoy it. I read my kindle.

[ExtremeOne74]

Great chest, shoulders, and tri workout last night. Did a wicked ss for chest. Slow, torturous flat db flyes with a static 3 second hold in stretch position supersetted with weighted dips. On flyes I only used the 40s but it was plenty.