The Hunger for Success: The Solution's Offseason

[The Solution]

Inov8 Elite Performance
Mesocycle #18
Week 2 Day 4

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

Pec Dec Fly (3:1:1:1)
40 x 50
80 x 20 +5 +5 +5 (2 Sets)

Incline BB Bench: (3:1:1:1)
165 x 8
185 x 8
205 x 8

A1: Machine HS Wide Chest Press(3:1:1:1)
3 Plates/Side x 6-8 (3 Sets)

A2: Elevated Push-Ups (3:1:1:1)
BW x Failure (3 Sets)

B1: Seated Smith machine Shoulder press (3:1:1:1)
1 Plate + 25/Side x 10 + 5 + 5 (3 Sets)

B2: Incline Rear Delt DB Swings (3:1:1:1)
15's x 10 +5+5 (3 Sets)

HS Tricep Extension: (3:1:1:1)
10 Each Hand x 50
25 Each Hand x 15 +5 +5 + 5 (3 Sets)

DB Stiff Leg Deadlifts: (3:1:1:1)
50's x 20 (3 Sets)

Post-Workout:

Ben & Jerry's Salted Caramel Blondie

[jaredmus]

salted caramel blondie how is my man?

[The Solution]

Tastes like salted caramel core without the core.

[The Solution]

Inov8 Elite Performance
Mesocycle #18
Week 2 Day 5

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

Rope Pullovers (3:1:1:1)
20 x 25
30 x 15 + 5 + 5 +5 (2 Sets)

Reverse V-Bar Pulldown (3:1:1:1)
70 x 25
80 x 15 + 5 + 5 +5 (2 Sets)

Smith Machine Deadstop Rows (3:1:1:1)
25/Side x 10 --> 2-25's/Side x 10 ---> 3-25's/Side x 10 (3 Sets)

Assisted Pull-Ups (3:1:1:1)
BW x Failure (2 Sets)

4 giant sets working sets for arms: 12-15 reps each (RPE 8-9)

A1: DB hammer curl (3:1:1:1)
30's x 12(4 Sets)

A2: Behind Head DB Tricep Extension (3:1:1:1)
60 x 12 (4 Sets)

A3: Bodyweight Dips (3:1:1:1)
BW x 12-15 (4 Sets)

A4: EZ bar preacher curl (3:1:1:1)
60 x 12 (4 Sets)

B1: Seated Calf Raise
2 Plates/Side x 8-12 (3 Sets)

B2: Standing Calf Raise
BW x 8-12 (3 Sets)

B3onkey Calf Raise
4 Plates/Side x 8-12(3 Sets)


Post-Workout:


BBQ Pulled Pork, Corn on the Cob, and Brown Sugar Baked Beans:

[The Solution]

Inov8 Elite Performance
Mesocycle #18
Week 3 Day 1

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

Pendlay Barbell Row (1:1:1:1)
175 x 6 (3 Sets)

Incline DB Bench Press (1:1:1:1)
90's x 6 (3 Sets)

HS High Row (1:1:1:1)
2 Plates/Side x 8 (3 Sets) + 10 Sec Stretch

Hammer Strength Flat Bench Press: (1:1:1:1)
3 Plates/Side x 8 (3 Sets) +10 Sec Stretch

DB Shoulder Press (1:1:1:1)
65's x 6 (4 Sets) +10 Sec Stretch

Weighted Back Extension (3:1:1:1)
BW + 45 x 8 (3 Sets)

A1: Tricep Pressdown (1:1:1:1)
170 x 6-8 (3 Sets)

A2: DB Curl (palms Up) (1:1:1:1)
25's x 6-8 (3 Sets)

B1: Overhead Cable Tricep Extension (1:1:1;1)
45 x 6-8 (3 Sets)

B2: Preacher Curl (1:1:1:1)
45 Plate x 6-8 (3 Sets)

Post-Workout:


Cellucor CINNAMON SWIRL PANCAKE EGG-WICH

[The Solution]

Inov8 Elite Performance
Mesocycle #18
Week 3 Day 2

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

Barbell Squat: (1:1:1:1)
295 x 6 (3 Sets)

Hammer Strength V-Squat (1:1:1:1)
250 x 6 (3 Sets)

Leg Press (1:1:1:1)
7 Plates/Side x 8 (4 Sets)

Lying Hamstring Curl (1:1:1:1)
110 x 8 (4 Sets)

A1: Seated Calf Raise (1:1:1:1)
2 Plates x 6-8 (3 Sets)

A2: Standing Calf Raise: (1:1:1:1)
BW X 6-8 (3 Sets)

A3: Horizontal Leg press Calf Raise (1:1:1:1)
210 x 6-8 (3 Sets)

Post-Workout:

Chocolate Pumpkin Protein Cakes:

[The Solution]

Inov8 Elite Performance
Mesocycle #18
Week 3 Day 3

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

Close Grip Pull Down(3:1:1:1)
70 x 30
85 x 20 + 5 + 5 + 5 (Rest Pause)
100 x 12 ---> 85 x 10 ---> 70 x 10

Seated Low Row (3:1:1:1)
100 x 8
120 x 8
140 x 8

A1: DB Bi Lateral Row(3:1:1:1)
30's x 10 (3 Sets)

A2: Lat Pull down(3:1:1:1)
100 x 10 (3 Sets)

Wide Neutral Grip Pull down (3:1:1:1)
70 x 10 ---> 85 x 10 ---> 100 x 10 (2 Sets)

Cable Curl
30 x 50
40 x 15 +5 + 5 + 5 (3 Sets)

Rope Crunch:
100 x 15 (3 Sets)

Hanging Leg Raise:
BW x 15 (3 Sets)

Post-Workout:

Chicken Tikka Masala:

[jaredmus]

DB rows ftw, those feel great, how ya feeling going into the new year

[The Solution]

Feeling like a lot of work, bout it.

[The Solution]

Inov8 Elite Performance
Mesocycle #18
Week 3 Day 4

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

Pec Dec Fly (3:1:1:1)
40 x 50
80 x 20 +5 +5 +5 (2 Sets)

Incline BB Bench: (3:1:1:1)
165 x 8
185 x 8
205 x 8

A1: Machine HS Wide Chest Press(3:1:1:1)
3 Plates/Side x 6-8 (3 Sets)

A2: Elevated Push-Ups (3:1:1:1)
BW x Failure (3 Sets)

B1: Seated Smith machine Shoulder press (3:1:1:1)
1 Plate + 25/Side x 10 + 5 + 5 (3 Sets)

B2: Incline Rear Delt DB Swings (3:1:1:1)
15's x 10 +5+5 (3 Sets)

HS Tricep Extension: (3:1:1:1)
10 Each Hand x 50
25 Each Hand x 15 +5 +5 + 5 (3 Sets)

DB Stiff Leg Deadlifts: (3:1:1:1)
50's x 20 (3 Sets)

Post-Workout:

Stuffed Oatmeal Cookies:

[jaredmus]

Happy new year Chef, know what this means closer to the time of the arnold see ya soon .

[The Solution]

Cellucor Cookies and Cream Protein Cake with Frosting.


http://www.youtube.com/watch?v=g2V68_CrVns

Recipe

Dry:
90g Complete Pancake Mix (Extra Fluffy)
30g Cor Performance Whey (Cookies and Cream)
3g Baking Powder
3g Splenda
8g SF/FF Pudding Mix
Dash of Salt

Wet:
2 Egg Whites
45g Greek Yogurt (3 TBSP)
15g Almond Milk (Dash)
Dash Vanilla Extract

Topping/Filling:
15g Cor performance Whey (Cookies and Cream)
25g Cream Cheese (Fat Free)
50g Greek Yogurt (~ 3 TBSP)


Directions

1. Combine all Dry in a mixing bowl (Whey, SF/FF Pudding Mix, Pancake Mix, Salt, Baking Powder, Splenda)
2. Add in Wet Ingredients one at a time (Yogurt, Milk, Egg Whites) and mix with a stand mixer or whisk
3. Pre-heat oven to 350 and when preheated you will spray down a springform pan (6 or 9” is ok) with cooking spray and dump in the cookies and cream batter. Make sure you even before baking
4. Toss in oven for 20-25 minutes and use a toothtpick to see if final product is done. There will be no residue on the toothpick showing you it is cooked throughout
5. Mix Cream Cheese, Yogurt, and Whey Protein with Splenda in a separate bowl as a frosting. Allow cake to cool for 10-15 minutes after coming out of oven and then spread along the top of the cake.
6. Enjoy!

Macros

For Entire Cake + Frosting:

Calories ~ 635
Protein ~ 60g
Carbs ~ 85g
Fat ~ 6g

[The Solution]

Inov8 Elite Performance
Mesocycle #18
Week 3 Day 5

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

Rope Pullovers (3:1:1:1)
20 x 25
30 x 15 + 5 + 5 +5 (2 Sets)

Reverse V-Bar Pulldown (3:1:1:1)
70 x 25
80 x 15 + 5 + 5 +5 (2 Sets)

Smith Machine Deadstop Rows (3:1:1:1)
25/Side x 10 --> 2-25's/Side x 10 ---> 3-25's/Side x 10 (3 Sets)

Assisted Pull-Ups (3:1:1:1)
BW x Failure (2 Sets)

4 giant sets working sets for arms: 12-15 reps each (RPE 8-9)

A1: DB hammer curl (3:1:1:1)
30's x 12(4 Sets)

A2: Behind Head DB Tricep Extension (3:1:1:1)
60 x 12 (4 Sets)

A3: Bodyweight Dips (3:1:1:1)
BW x 12-15 (4 Sets)

A4: EZ bar preacher curl (3:1:1:1)
60 x 12 (4 Sets)

B1: Seated Calf Raise
2 Plates/Side x 8-12 (3 Sets)

B2: Standing Calf Raise
BW x 8-12 (3 Sets)

B3onkey Calf Raise
4 Plates/Side x 8-12(3 Sets)


Post-Workout:

Nacho's:

[jaredmus]

saw that IG PIC, those legs fromt the front man, look 4 weeks out all year

[mhilliard44]

Post workout nachos FTW. Man do those look good!!!

Nachos are now my next food craving...soooonnnnn

[The Solution]

Inov8 Elite Performance
Mesocycle #18
Week 4 Day 1

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

Pendlay Barbell Row (1:1:1:1)
185 x 4 (3 Sets)

Incline DB Bench Press (1:1:1:1)
100's x 4 (3 Sets)

HS High Row (1:1:1:1)
2 Plates/Side x 10 (3 Sets) + 10 Sec Stretch

Hammer Strength Flat Bench Press: (1:1:1:1)
3 Plates/Side x 10 (3 Sets) +10 Sec Stretch

DB Shoulder Press (1:1:1:1)
80's x 4 (4 Sets) +10 Sec Stretch

Weighted Back Extension (3:1:1:1)
BW + 45 x 8 (3 Sets)

A1: Tricep Pressdown (1:1:1:1)
170 x 6-8 (3 Sets)

A2: DB Curl (palms Up) (1:1:1:1)
25's x 6-8 (3 Sets)

B1: Overhead Cable Tricep Extension (1:1:1;1)
45 x 6-8 (3 Sets)

B2: Preacher Curl (1:1:1:1)
45 Plate x 6-8 (3 Sets)

Post-Workout:

Chicken Cordon Blue:

[The Solution]

Inov8 Elite Performance
Mesocycle #18
Week 4 Day 2

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

Barbell Squat: (1:1:1:1)
315 x 4 (3 Sets)

Hammer Strength V-Squat (1:1:1:1)
270 x 4 (3 Sets)

Leg Press (1:1:1:1)
7 Plates/Side x 10 (4 Sets)

Lying Hamstring Curl (1:1:1:1)
110 x 10 (4 Sets)

A1: Seated Calf Raise (1:1:1:1)
2 Plates x 6-8 (3 Sets)

A2: Standing Calf Raise: (1:1:1:1)
BW X 6-8 (3 Sets)

A3: Horizontal Leg press Calf Raise (1:1:1:1)
210 x 6-8 (3 Sets)

Post-Workout:

Cellucor Chocolate Chip Cookie Dough Brownie Batter Bananan Muffins:

[jpfaherty]

oh hai

[The Solution]

Cellucor S’mores Blondies with a Chocolate Peanut Butter Glaze


http://www.youtube.com/watch?v=JQGtrIOEb3w

Recipe

Dry:
80g Complete Pancake Mix (2/3 Cup)
3g Splenda
3g Baking Powder
8g SF/FF Pudding Mix
30g Cor Performance Whey (S’mores)


Wet:
2 Egg Whites
50g Almond Milk (1/3 Cup)
30g Greek Yogurt (2 TableSpoon)
Dash Vanilla Extract

Topping/Filling:
20g PB LEAN (MyOatmeal.com)
10g Cocoa Powder
3g Splenda
16g Cream Cheese (1 TableSpoon)



Directions

1. Preheat oven to 350 degrees F. Line a 5”x8” baking pan, or one of similar size, Make sure you are coating the pan with cooking spray and set aside.

2. In a mixing bowl, whisk together all dry ingredients (Whey, SF/FF Pudding mix, Splenda, Baking Powder, and Pancake Mix) sift all dry ingredients together and slowly add in the wet ingredients. Add in the dash of vanilla extract, 2 egg whites, and then add the almond milk and greek yogurt.

3. Take a hand mixer or whisk and mix together the batter. Once the batter is mixed spoon brownie batter into baking pan and smooth down with the back of a spoon. Bake in the oven for 20-25 minutes, remove from oven, and let cool while you make the glaze. (Cocoa Powder, PB lean, Splenda, and Cream Cheese).

4. Combine all the icing ingredients together in a bowl and whisk until completely smooth. Spread glaze with a spoon on top of cooled blondies and cut into even squares.

5. Enjoy!


Macros

Calories ~ 620
Protein ~ 50g
Carbs ~ 85g
Fat ~ 10g

[The Solution]

Inov8 Elite Performance
Mesocycle #18
Week 4 Day 3

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

Close Grip Pull Down(3:1:1:1)
70 x 30
85 x 20 + 5 + 5 + 5 (Rest Pause)
100 x 12 ---> 85 x 10 ---> 70 x 10

Seated Low Row (3:1:1:1)
100 x 8
120 x 8
140 x 8

A1: DB Bi Lateral Row(3:1:1:1)
30's x 10 (3 Sets)

A2: Lat Pull down(3:1:1:1)
100 x 10 (3 Sets)

Wide Neutral Grip Pull down (3:1:1:1)
70 x 10 ---> 85 x 10 ---> 100 x 10 (2 Sets)

Cable Curl
30 x 50
40 x 15 +5 + 5 + 5 (3 Sets)

Rope Crunch:
100 x 15 (3 Sets)

Hanging Leg Raise:
BW x 15 (3 Sets)

Post-Workout:


Turkey Hill Stuffed Cookies and Cream:

[jpfaherty]

How's turkey hill in general? We have a very limited selection locally so I've never tried it.

[The Solution]

How's turkey hill in general? We have a very limited selection locally so I've never tried it.

meh base, the mix-ins are good in some flavors like Pumpkin Pie (The swirl), and the Moose Tracks.
Think of it similar to blue bunny.
B&J base/mix ins will be better
Jeni's base destroys it
Greaters for Mix-ins are massive
Gelato Fiasco i would rate above it as well.

[jaredmus]

turkey hill light recipe(light blue container) has pretty decent Macros, around 140 cals, 21 carb 4 fat, 2 fiber. its a good low calorie ice cream, Mine of choice Eat it every day actually about 3-5 servings.

Choc nutty moose tracks, coconut almond fudge, choc chip cookie dough , moose tracks all good espc when dieting.
But Like bob said all the other Pint size higher calorie ice cream/gelato destroy it

[The Solution]

Inov8 Elite Performance
Mesocycle #18
Week 4 Day 4

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

Pec Dec Fly (3:1:1:1)
40 x 50
80 x 20 +5 +5 +5 (2 Sets)

Incline BB Bench: (3:1:1:1)
165 x 8
185 x 8
205 x 8

A1: Machine HS Wide Chest Press(3:1:1:1)
3 Plates/Side x 6-8 (3 Sets)

A2: Elevated Push-Ups (3:1:1:1)
BW x Failure (3 Sets)

B1: Seated Smith machine Shoulder press (3:1:1:1)
1 Plate + 25/Side x 10 + 5 + 5 (3 Sets)

B2: Incline Rear Delt DB Swings (3:1:1:1)
15's x 10 +5+5 (3 Sets)

HS Tricep Extension: (3:1:1:1)
10 Each Hand x 50
25 Each Hand x 15 +5 +5 + 5 (3 Sets)

DB Stiff Leg Deadlifts: (3:1:1:1)
50's x 20 (3 Sets)

Post-Workout:

Cinnamon Swirl Protein Loaf with Banana's + Honey:

[phillysteak]

Banana & loaf looks awesome.

I haven't had ice cream in a few weeks! :O

[The Solution]

Cellucor S’mores Banana Nut Bread


http://www.youtube.com/watch?v=3l_LJxlr-Ws

Recipe

Dry:
80g Complete Pancake Mix (Extra Fluffy)
3g Splenda
3g Baking Powder
10g Almonds (Grinded to a powder)
30g Cor Performance Whey (S’mores)
8g SF/FF Pudding Mix (Vanilla)


Wet:
2 Egg Whites
40g Greek Yogurt (~ 2 TableSpoons)
Dash Honey (5g)
Dash Almond Milk (5g)
50g Banana (Cut up into small pieces)
Dash Vanilla Extract


Topping/Filling:

None!

Directions

1. Pre-Heat Oven to 350 degrees.
2. Mix all Dry ingredients in a mixing bowl (Whey, Baking Powder, Splenda, SF/FF Pudding Mix, Pancake Mix) Use a magic bullet or any blender to grind the almonds into a powder and add them to your dry ingredients.
3. Slowly add in wet (egg whites, yogurt, almond milk, honey, vanilla extract) then use a knife and cut up a banana into small pieces and throw that in last
4. Use a hand mixer or a stand up mixer to combine batter, the banana’s will take a bit of effort to mash and will not be able to be mixed with a spoon alone.
5. Take mini loaf/bread pans and coat with cooking spray. Use a spoon to place batter in each container and even them out before putting into the oven for 15-20 minutes. Monitor to see if they are getting golden brown when they are they are done! Pull out of oven.
6. Allow cooling for 5-10 minutes flip out of pan and enjoy!


Macros

For all 4 Breads:

Calories ~ 610
Protein ~ 45g
Carbs ~ 85g
Fat ~ 10g

Each Bread: (Assuming you make 4)
Calories ~ 152.5
Protein ~ 11.25g
Carbs ~ 21.25g
Fat ~ 2.5g

Banana & loaf looks awesome.

I haven't had ice cream in a few weeks! :O

you had a wedding and more food than we could dream of

[The Solution]

Inov8 Elite Performance
Mesocycle #18
Week 4 Day 5

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

Rope Pullovers (3:1:1:1)
20 x 25
30 x 15 + 5 + 5 +5 (2 Sets)

Reverse V-Bar Pulldown (3:1:1:1)
70 x 25
80 x 15 + 5 + 5 +5 (2 Sets)

Smith Machine Deadstop Rows (3:1:1:1)
25/Side x 10 --> 2-25's/Side x 10 ---> 3-25's/Side x 10 (3 Sets)

Assisted Pull-Ups (3:1:1:1)
BW x Failure (2 Sets)

4 giant sets working sets for arms: 12-15 reps each (RPE 8-9)

A1: DB hammer curl (3:1:1:1)
30's x 12(4 Sets)

A2: Behind Head DB Tricep Extension (3:1:1:1)
60 x 12 (4 Sets)

A3: Bodyweight Dips (3:1:1:1)
BW x 12-15 (4 Sets)

A4: EZ bar preacher curl (3:1:1:1)
60 x 12 (4 Sets)

B1: Seated Calf Raise
2 Plates/Side x 8-12 (3 Sets)

B2: Standing Calf Raise
BW x 8-12 (3 Sets)

B3onkey Calf Raise
4 Plates/Side x 8-12(3 Sets)


Post-Workout:

Rice Stuffed Metballs + Veggies + Sweet Potato Fries:

[jpfaherty]

What are the "+" sets? rest pause?

[NaturalPursuit]

Ive been finding a new love for rope pullovers...they've really been making my lats pop out lately

[The Solution]

What are the "+" sets? rest pause?

Correct

Ive been finding a new love for rope pullovers...they've really been making my lats pop out lately

Austin showed me a great trick on turning your palms inward when doing them, found its great lat activation and tucking at the bottom for a good 1-2 second hold.