The Hunger for Success: The Solution's Offseason

[NaturalPursuit]

bout time we meet up! No cellucor booth this year, but we can walk the expo and catch up.

Tell me about it man! So far I know I gotta meet up with you and Austin and possibly a few clients if they can make it!

[The Solution]

Tell me about it man! So far I know I gotta meet up with you and Austin and possibly a few clients if they can make it!

Trying to work with Austin and train Friday night. Saturday he is going to pro show i think.

[jpfaherty]

I feel ya man! I do know the Arnold should be sick this year! Will be my first year going! (Knock on wood…someone in my family has gotten so sick the last 2 years I skipped to take care of them)

bout time we meet up! No cellucor booth this year, but we can walk the expo and catch up.

No cellucor booth?!

Wish I was going!

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #25
Week 6 Day 3

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

Lying Leg Curl:
140 x 20 (Rest Pause)

HS Machine Leg Press:
370 x 15 (3 Sets)

A1:Abductor:
110 x 15 (3 Sets)

A2: Abductor:
110 x 15 (3 Sets)

Barbell Squat: (5:1:1)
135 x 5
185 x 5
205 x 5
225 x 5
245 x 5

DB Stiff Leg Deadlifts Variation:
100s x 20 (Rest Pause)

Leg Curl Glute Bridges:
55 x 10 (3 Sets)

B1: Weight Ab Crunch:
25 Pound Plate x 10 (3 Sets)

B2: Hanging Leg Raise:
BW X 12 (3 Sets)


Post-Workout:
Burrito + Broccoli:

[jaredmus]

I gotta try the glute bridges on the leg curl on my next leg day after seeing you keep doing them and I know they are going to be good!

[FormulaLT1poweR]

Cellucor Cor-Fetti Cheesecake:

Need to try this! Looks like Corfetti will be in a shopping cart soon, just for this!

[The Solution]

Need to try this! Looks like Corfetti will be in a shopping cart soon, just for this!

Cor-Fetti has been DC'd for a while.. It may not come back here, maybe only on our main webpage where you may have to use my code (to save 25%)

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #25
Week 6 Day 4

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

A1: Partial Side Lateral Raise:
10's x 20 (3 Sets)

A2: DB Front Raise:
15's x 15 (3 Sets)

A3: Band Pull Apart:
Band x 20 (3 Sets)

Single Arm Reverse Pec Dec:
20 Each Hand x 10 (2 Sets)

B1: Rope Pressdowns:
100 x 50 (Rest Pause)

B2:Rope Hammer Curls:
70 x 50 (Rest Pause)

Seated DB Curl Supinated Countdowns:
25's x 8 / 6 / 4 / 2 (No Rest Between Arms)
(3 Sets)

Seated Overhead Tricep Extension Countdowns:
30 x 8 / 6 / 4 / 2 (No Rest Between Sets)
(3 Sets)

Post-Workout:
Chicken Alfredo:

[The Solution]

Cellucor Molten Fudge PBLean Chocolate Cupcakes

Recipe

Dry:

2 Extra Fluffy Complete Pancake mix (90g)
1 Scoop Cor Performance Molten Chocolate Whey (34g)
1 Serving Sugar Free Fat Free Pudding Mix (8g)
Dash Splenda (3g)
Dash Baking Powder (3g)
1 Serving MyOatmeal.com PB Lean (German Chocolate Cake) (12g)

Wet:
1 Egg
2oz Greek Yogurt (50g)

Topping/Filling:
3 oz Greek Yogurt (75g)
1 Serving Cocoa Powder (10g)



Directions

1) Pre-heat oven to 350 degrees
2) Combine all dry ingredients in a mixing bowl (Pancake Mix, Whey, SF/FF Pudding Mix, Splenda, PB Lean, & Baking Powder). Set Aside
3) In a separate bowl combine all wet ingredients (egg & Yogurt) and combine into dry ingredients. Mix until batter is formed with a spoon, hand mixer, hand blender, or stand up mixer.
4) Coat muffin tray with cooking spray or use cupcake linens. Spoon batter evenly into each cupcake linen. Make sure to not overfill each cupcake linen (I suggest filling ¾ of way) to allow rising during the cooking process.
5) Bake 15-18 minutes until done or toothpick comes out clean. Remove from oven and place on cooling rack for 5-10 minutes.
6) Remove muffins onto a separate plate.
7) In a small bowl mix Yogurt and Cocoa to create frosting. Use a knife to frost on top of each cupcake when they are cooled.
8) Enjoy

Macros

For Entire Recipe:

Calories ~ 670
Protein ~ 55g
Carbs ~ 90g
Fat ~ 10g

If Make 6 Cupcakes:

Calories ~ 111
Protein ~ 9g
Carbs ~ 15g
Fat ~ 1.5g

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #25
Week 6 Day 5

DB Bi Lateral Row:
30's x 15 --> 25's x 10 ---> 20's x 10

V Bar Pulldown Reverse Facing:
110 x 20 (Rest Pause)

Chest Supported Slight Incline Braced DB Row:
30's x 15 --> 25's x 10 --> 20's x 10

Rack Pull (below knee):
135 x 8
185 x 8
225 x 8
275 x 8
325 x 6

Seated Single Arm Underhand Low Pulley Row:
30 Each hand x 12 (3 Sets)

Donkey Calf Raise:
2 Plates/Side x 15 (3 Sets)

Post-Workout:
Chicken & Potato Stirfry:

[NaturalPursuit]

Love the activation from rack pulls AFTER rows!

[The Solution]

Love the activation from rack pulls AFTER rows!

It helped having Jack Sullivan behind me kicking my ass.
Actually worked up to 365 with a good 1" below my knee (mid shin)
Low back is fried today.

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #25
Week 7 Day 1

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

Hammer Strength Machine Chest Press:
3 Plates +10 /Side x 20 (4 Sets)

Incline DB Bench:
100's x 15 (Rest Pause)

A1: Pec Dec Fly:
135 x 12 (3 Sets)

A2: Stretch Push-Up:
BW x 12 (3 Sets)

Chest Supported DB Rear Delt Fly:
10's x 15 + 10 Partials (3 Sets)

HS Machine Over Head Press:
120 x 10 ---> 100 x 8 ---> 80 x 12

Dumbbell Y Raise:
15's x 15 + 10 Partials (3 Sets)

B1: Rope Crunches:
100 x 12 (3 Sets)

B2: Lying Legs Raises:
BW x 12 (3 Sets)

Post-Workout:

S'mores Shake

[wave_length]

checking in

[NaturalPursuit]

Burgatory has the best shakes hands down! Not the biggest fan of their burgers though…I've only ever eaten at the one out my way but its always dry…I've heard its just that specific restaurant though

[Sparta11]

That smores shake looks hngggg.

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #25
Week 7 Day 2

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

Bent Over Smith Machine Rows:
4-25's/Side x 10 --> 3-25's/Side x 8 --> 2-25's/Side x 10

Single Arm Lat Pull Down:
25 Each Hand x 12 (3 Sets)

Chest Supported Row Machine Pronated:
1 Plate + 25 x 15 (3 Sets)

Lat Pulldown:
125 x 20 (Rest Pause)

A1:Rope Face Pull:
140 x 15 (4 Sets)

A2: Rope Pullover:
100 x 15 (4 Sets)

DB Shrug:
100's x 15 (1 Set)

Seated Calf Raise:
2 Plates x 15 (3 Sets)

Post-Workout:

Jalapeno Cheddar Diablo Burger on a Baguette Bun @ Burgatory:

Burgatory has the best shakes hands down! Not the biggest fan of their burgers though…I've only ever eaten at the one out my way but its always dry…I've heard its just that specific restaurant though

i had a bad experience too.
Asked for Srirarcha hot sauce, and they gave me some kind of a mayo
and i FUKIN hate MAYO

[IK9]

I fckin hate mayo too. This must mean we are best friends now

[jpfaherty]

Never been to or heard of burgatory

[The Solution]

Never been to or heard of burgatory

its all good. never been to in-n-out

[mussina123]

its all good. never been to in-n-out

heard in-n-out is overrated.. but i'd like to try regardless.

[ErikTheElectric]

heard in-n-out is overrated.. but i'd like to try regardless.

IMO it is, and the selections are so limited. I'd recommend wendy's/fat burger over it any day.

[jaredmus]

I prefer just making my own burgers
1lb burger and over Club checkin in

[The Solution]

I prefer just making my own burgers
1lb burger and over Club checkin in

was not my decision to head out to dinner. I just rolled along.

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #25
Week 7 Day 3

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

Lying Leg Curl:
140 x 20 (Rest Pause)

HS Machine Leg Press:
390 x 15 (3 Sets)

A1:Abductor:
110 x 15 (3 Sets)

A2: Abductor:
110 x 15 (3 Sets)

Barbell Squat: (5:1:1)
135 x 5
185 x 5
205 x 5
225 x 5
245 x 5

DB Stiff Leg Deadlifts Variation:
100s x 20 (Rest Pause)

Leg Curl Glute Bridges:
55 x 10 (3 Sets)

B1: Weight Ab Crunch:
25 Pound Plate x 10 (3 Sets)

B2: Hanging Leg Raise:
BW X 12 (3 Sets)


Post-Workout:

S'mores Protein Cake:

[NaturalPursuit]

That squat tempo will produce some growth

[jaredmus]

That squat tempo will produce some growth

Yeah I need to start incorporating some of that myself for sure

[The Solution]

Team Integrated Muscle and Health LLC
Mesocycle #25
Week 7 Day 4

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

A1: Partial Side Lateral Raise:
10's x 20 (3 Sets)

A2: DB Front Raise:
15's x 15 (3 Sets)

A3: Band Pull Apart:
Band x 20 (3 Sets)

Single Arm Reverse Pec Dec:
20 Each Hand x 10 (2 Sets)

B1: Rope Pressdowns:
100 x 50 (Rest Pause)

B2:Rope Hammer Curls:
70 x 50 (Rest Pause)

Seated DB Curl Supinated Countdowns:
25's x 8 / 6 / 4 / 2 (No Rest Between Arms)
(3 Sets)

Seated Overhead Tricep Extension Countdowns:
30 x 8 / 6 / 4 / 2 (No Rest Between Sets)
(3 Sets)

Post-Workout:

Bread Pudding:

[The Solution]

Cellucor Cinnamon Swirl Protein Balls


Recipe

Dry:
1/2 Cup MyOatmeal.Com Cinnamon Roll Oatmeal (40g)
1 Serving Sugar Free Fat Free Pudding Mix (8g)
1 Scoop Cor Performance Whey Cinnamon Swirl (34g)
Dash Splenda (3g)
Dash Sea Salt
Dash Cinnamon (2g)
1 Serving Graham Cracker Crust PB Lean (12g)
1/4th Cup Peanut Butter (25g)

Wet:
1/4th Cup Almond Milk (50g)
Dash Vanilla Extract
Dash Honey (5g)


Directions

1. In a medium size bowl mix together dry ingredients (Oatmeal, Cinnamon, Splenda, Whey, SF/FF Pudding Mix, Sea Salt, PB Lean,) besides the peanut butter.
2. Add almond milk, honey, and vanilla extract into the dry ingredients.
3. Heat up peanut butter for 10-15 seconds in the microwave and add into the dry ingredients.
4. Stir by hand or mix with a spoon until very thick dough mixture is formed. Place in fridge for 45 minutes to 1 hour to harden up.
5. Roll into balls (how many and whatever size you prefer). You can eat right away or place in a plastic Tupperware container to store in your refrigerator.
6. Enjoy!


Macros

For Entire Recipe:

Calories ~ 560
Protein ~ 40g
Carbs ~ 55g
Fat ~ 20g

If Make 6 Balls:
Calories ~ 93
Protein ~ 6.5g
Carbs ~ 9g
Fat ~ 3g

[jaredmus]

As a fellow foodie, there is a show thats been on FYI- called food porn if you can catch an episode I am sure you'd love it