The Hunger for Success: The Solution's Offseason

[Bnizzle163]

Inspiring numbers on bench. I would love to see a video of that!

[IK9]

holy sh*t bawls you benching better than what a lot of ppl do in the NFL combine

[oregonpanthers]

A big Happy Thanksgiving Bobbo! Lifts look good, grubz look good! Keep at it bud!

[The Solution]

Inov8 Elite Performance
Mesocycle #5
Week 4 Day 3

Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)

Barbell Squat 1:1:1:1
275 x 8
285 x 8
295 x 8
315 x 8
320 x 8
325 x 8

+2 Reps

DB Straight Leg Deadlift 2:2:1:1
100's x 10 (5 Sets)

+1 Set

A1: Lying Leg Curl 1:1:3:3
100 x 8 (4 sets)

Chain Walking Lunges
BW + 100 Chains x 20 Steps (4 Sets)

+4 Steps

Leg Press 1:1:1:1
4 Plates/Side x 25 (3 Sets)

Seated Calf Raise 1:1:1:2
2 Plates x 12 (4 Sets)

Rope Crunches 1:1:1:2
100 x 12 (4 sets)

Post-Workout:

Ben N Jerry's Karamel Sutra:

Inspiring numbers on bench. I would love to see a video of that!

holy sh*t bawls you benching better than what a lot of ppl do in the NFL combine

My pressing has always been a strong point.
Was a spur of the moment thing, as i cycled down after my topset.

A big Happy Thanksgiving Bobbo! Lifts look good, grubz look good! Keep at it bud!

Yes sir

[jpfaherty]

Wow Bob!!

Awesome bench and squat man. Very impressive.

[nwskier]

Not sure what is more sickening- the food porn or that bench PR!

wow man, super impressive.

[Woody-5]

Phenomenal squat work and five star food! Brb dropping in next thanksgiving

[The Solution]

Wow Bob!!

Awesome bench and squat man. Very impressive.

Not sure what is more sickening- the food porn or that bench PR!

wow man, super impressive.

Phenomenal squat work and five star food! Brb dropping in next thanksgiving

Anyone is more than welcome to spend the holiday at the crib. Just drop on by i dont mind. I had a buddy come over 2 years ago since he was in town, was not a problem.

Training has kicked up a notch the last few days was training with WNBF Pro Eugene Ring, since he was in town from buffalo because his dad is having surgery at a hospital in town.

if i ever look this good at 50 years old as a Pro i would be a very fortunate dude.
Not to mention Our owner is back from nationals, so that kicks up some energy/motivation to train with jack again after taking 7th in the HW Division and losing to the overall winner and Brad Rowe who won his IFBB Pro card as well.

[stayfit2008]

Hey. 2 more years ill be 50. Hope to keep a pro status. Comeback soon.

[The Solution]

Hey. 2 more years ill be 50. Hope to keep a pro status. Comeback soon.

DUDE!
Chris!
Where the hell have you been? We got to meet up and train sometime soon! Another Scooby Prep Member who won his pro-card with jason.
Good to hear from you man! Have a good holiday??

[jaredmus]

flat bench 225 by 23 thats pretty damn good!

[Bnizzle163]

flat bench 225 by 23 thats pretty damn good!

Pretty damn good? I'd say it's outstanding! lol

[TakedaShingen]

I drop in daily and note your consistency and hard work, take the cues and follow the example, but damn......

Those squats and bench are fkn sick! Great work, man. I need to get grinding. Madd inspiration.

Keep it up.

[The Solution]

I drop in daily and note your consistency and hard work, take the cues and follow the example, but damn......

Those squats and bench are fkn sick! Great work, man. I need to get grinding. Madd inspiration.

Keep it up.

Mediocre at best
Time to improve and push last the comfort zone

[NaturalPursuit]

I drop in daily and note your consistency and hard work, take the cues and follow the example, but damn......

Those squats and bench are fkn sick! Great work, man. I need to get grinding. Madd inspiration.

Keep it up.

x10000!!!! Bob your straight up SLAYIN IT!!!!! Hard work ALWAYS WINS and your proving it!

[The Solution]

Inov8 Elite Performance
Mesocycle #5
Week 4 Day 4

Tempo Indication (Eccentric, Pause, Concentric, Flex) (x:x:x:x)


Safety Bar Squat 1:1:1:1
225 x 8
235 x 8
255 x 8
265 x 8
275 x 8

+2 Reps

Lateral Raise (accumulation set) 1:2:1:1 60 sec
70 x 10, 80 x 6, 90 x 6 (4 Sets)

Band Pull Aparts (timed sets) 1:3:1:1
Band x 65 Seconds (3 Sets)

Cable Lateral Raise (timed sets) 1:3:1:1
10 x 65 Seconds (3 Sets)

A1: Incline Cable Skull Crusher 1:2:4:1
110 x 10 (4 Sets)

A2: Hammer Strength Dip Machine 3:1:3:1
3 Plates+10/Side x 12 (4 Sets)

B1: Machine Preacher Curl 1:2:2:1
55 x 8 (4 Sets)

B2: Rope Hammer Curl X:1:1:1
70 x 15 (4 Sets)

Post-Workout:

Cellucor Peanut Butter marshmallow Sweet Potato Bake:

[jpfaherty]

Looks like a cow pie And delicious!

[The Solution]

Inov8 Elite Performance
Mesocycle #5
Week 5 Day 1

Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)

Deadlift: 1:1:1:1

275 x 8
315 x 8
325 x 8
335 x 8
345 x 8

Sumo Stance Good Morning 2:1:1:1
140 x 10 (4 Sets)

Lying Leg Curl 1:1:1:2
90 x 12 (3 Sets)

V-Bar Pull Down 3:1:3:1
120 x 8 (4 Sets)

Wide Grip Pulldown 1:2:1:1
100 x 10 (4 Sets)

A1: DB Hammer Curls (alternating) 1:1:1:1
30's x 12 (4 Sets)

A2: Barbell Curl 1:3:3:1
80 x 8 (4 Sets)

Post-Workout:

Spinach and Feta Turkey Burger topped with Jalapeno Cheese, chili, and sauteed apples with a side of cinnamon sugar sweet potato fries

[usawinston]

Inov8 Elite Performance
Mesocycle #5
Week 5 Day 1

Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)

Deadlift: 1:1:1:1

275 x 8
315 x 8
325 x 8
335 x 8
345 x 8

Sumo Stance Good Morning 2:1:1:1
140 x 10 (4 Sets)

Lying Leg Curl 1:1:1:2
90 x 12 (3 Sets)

V-Bar Pull Down 3:1:3:1
120 x 8 (4 Sets)

Wide Grip Pulldown 1:2:1:1
100 x 10 (4 Sets)

A1: DB Hammer Curls (alternating) 1:1:1:1
30's x 12 (4 Sets)

A2: Barbell Curl 1:3:3:1
80 x 8 (4 Sets)

Post-Workout:

Spinach and Feta Turkey Burger topped with Jalapeno Cheese, chili, and sauteed apples with a side of cinnamon sugar sweet potato fries

[img]http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/null_zpsca6a754d.jpgimg]

Another back crushing workout...serious deadlift volume envy over here

[The Solution]

Another back crushing workout...serious deadlift volume envy over here

not too bad after SBS yesterday and some HIIT too.
Just trying to progress

[AdamMcD]

Bob, how did the pull ups at the beginning of every workout go for you? I know you did them for a long time. I want to try bring up my lats too.

[Woody-5]

Damn dude, those are some strong deadlifts! 8 reppers are a bitch and you're moving some hefty poundage!

[The Solution]

Bob, how did the pull ups at the beginning of every workout go for you? I know you did them for a long time. I want to try bring up my lats too.

more Frequency, just like when you train any bodypart, some times its works and sometimes its too much for the individual
I do not document it anymore but still do pull-ups every workout to help bring up my lats.

Damn dude, those are some strong deadlifts! 8 reppers are a bitch and you're moving some hefty poundage!

Just need to bring up that Posterior Chain!

[jpfaherty]

How did you like the Good Mornings? I'm putting them into this intense cycle I have coming up and I'm just thinking about how much I hate them lol

[The Solution]

How did you like the Good Mornings? I'm putting them into this intense cycle I have coming up and I'm just thinking about how much I hate them lol

love hate relationship, but help the posterior chain a bit too which i need.

[dogg74]

Inov8 Elite Performance
Mesocycle #5
Week 4 Day 4

Tempo Indication (Eccentric, Pause, Concentric, Flex) (x:x:x:x)


Safety Bar Squat 1:1:1:1
225 x 8
235 x 8

265 x 8
275 x 8

+2 Reps

Lateral Raise (accumulation set) 1:2:1:1 60 sec
70 x 10, 80 x 6, 90 x 6 (4 Sets)

Band Pull Aparts (timed sets) 1:3:1:1
Band x 65 Seconds (3 Sets)

Cable Lateral Raise (timed sets) 1:3:1:1
10 x 65 Seconds (3 Sets)

A1: Incline Cable Skull Crusher 1:2:4:1
110 x 10 (4 Sets)

A2: Hammer Strength Dip Machine 3:1:3:1
3 Plates+10/Side x 12 (4 Sets)

B1: Machine Preacher Curl 1:2:2:1
55 x 8 (4 Sets)

B2: Rope Hammer Curl X:1:1:1
70 x 15 (4 Sets)

Post-Workout:

Cellucor Peanut Butter marshmallow Sweet Potato Bake:

Damn bro..I might have to email u for this recipe...I don't even eat marshmallows but this looks damnnnnn good...that must be the secret to your gains.

[The Solution]

Damn bro..I might have to email u for this recipe...I don't even eat marshmallows but this looks damnnnnn good...that must be the secret to your gains.

The marshmallow is in the whey protein Sir.

https://www.youtube.com/watch?v=UpYlROJdLmU

[Bnizzle163]

Bob is at it again with more awesome cellucor recipes .

In response to AdamMcD's question: just look at his lats now compared to earlier pics. I think the progress is evident!

[The Solution]

Inov8 Elite Performance
Mesocycle #5
Week 5 Day 2

Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)

Pec Dec 1:1:1:1
110 x 12 (3 Sets)

Flat Bench Press
225 x 8
235 x 8
245 x 8
250 x 8
255 x 8]

Chain Push-Ups 1:1:X:1
BW + 25lb Chains x 20 (3 Sets)

A1: Incline DB Bench Press 1:1:1:1
100's x 6 (4 sets)

A2: DB Hex press 2:1:2:2
65's x 10 (4 Sets)

B1: DB Side Lateral Raise 1:1:1:1
30's x 8 (4 Sets)

B2: Neutral Grip DB Shoulder Press X:1:1:0
50's x 10 (4 Sets)

Rope Pressdown 1:2:1:1
150 x 12 (4 Sets)

Post-Workout:

Chocolate Brownie Oatmeal bowl filled with strawberries, apples, cinnamon burst cheerios, rice cakes, cookie crisp, and pretzels topped with honey

[Exane]

Inov8 Elite Performance
Mesocycle #5
Week 5 Day 2

Post-Workout:

Chocolate Brownie Oatmeal bowl filled with strawberries, apples, cinnamon burst cheerios, rice cakes, cookie crisp, and pretzels topped with honey

Strong pressing man, love the lift selection.

Cot damn at the post workout, I don't even... Not even going to ask how many carbs that is, I just know my body would probably go into shock if I had that, lol.