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  1. #1711
    Grow Time Frankdaddy's Avatar
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    Killer workouts, I like the tempo, seems VERY killer. I may give that a try during my next squat day!!!
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  2. #1712
    Chef Bob The Solution's Avatar
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    The Strength Guys
    Hybrid Power MesoCycle
    Week 1 Day 4

    ** 5:5:1 Tempo = 5 Second Negative, 5 Second Pause at Bottom, 1 Second On way Up **

    5 Minute Warm-Up on Bike

    Pull-Ups:
    30 Reps over various sets/grips as a warm-up

    Lat Pulldown: (5:5:1 Tempo)
    100 x 90 Seconds (~ 9 Reps) ((6 Sets))

    Hammer Strength Wide Chest Press: (5:5:1 Tempo)
    2 Plates/Side x 5 (6 Sets)

    Cable Crossover: (2:0:1 Tempo)
    30 (Each Hand) x 15 (5 Sets)

    Close Grip Seated Row: (5:5:1 Tempo)
    85 x 5 (5 Sets)

    A1: SkullCrusher (5:5:1 Tempo)
    105 x 5 (5 Sets)

    A2: Diamond Grip Push-Ups (2:0:1 Tempo)
    Bodyweight x Failure (5 Sets)


    *** Off Monday and Tuesday (Due to Work Schedule)
    *** Lifting with my brother in Pittsburgh Wednesday.. Dinner with Usawinston off the bb.com forums that night.
    *** Back Home Thursday

    Post-Workout:

    Beef Tips over Noodles (With Gravy Sauce)




    Originally Posted by The Big Sleep View Post
    Some epic eats and lifts lately B, the homemade oreos looked awesome
    Thank you sir.

    Originally Posted by BabyOilBrah View Post
    Yeah I've seen those. Feels good man.
    Real good, in a painful way!

    Originally Posted by Balddude View Post
    Great eats you got going on there Bob!

    Got a question though. Just read one of the articles on the TSG website regarding optimal rest times. What's you're personal take on this topic? Do you also always use a rough 1 minute rest period between sets, or do you go by feel?
    I dont have an article on the TSG page. They do all their writing for themselves.
    Rest Times are based upon the individual and what their goal is. When training for more ME (Max effort) rest times will be longer.

    My rest times are based off the program and exercise, sometimes they are 15 seconds, sometimes 30, sometimes 2 minutes.

    Originally Posted by Frankdaddy View Post
    Killer workouts, I like the tempo, seems VERY killer. I may give that a try during my next squat day!!!
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  3. #1713
    Registered User usawinston's Avatar
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    Originally Posted by Verint View Post
    ^^ I agree.
    The progress you made since the beginning of this log is outstanding. I have been subscribed since you started the log, and I have to say that you definitely know your body down to the T.
    Because of that you have made very lean gains and you maintained a pretty lean physique after your show, while still making great gains and most importantly living life and enjoying it. That's exactly the way it should be done.

    Keep it up bob!
    totally agree!
    Originally Posted by The Solution View Post
    The Strength Guys
    Hybrid Power MesoCycle
    Week 1 Day 4

    ** 5:5:1 Tempo = 5 Second Negative, 5 Second Pause at Bottom, 1 Second On way Up **

    5 Minute Warm-Up on Bike

    Pull-Ups:
    30 Reps over various sets/grips as a warm-up

    Lat Pulldown: (5:5:1 Tempo)
    100 x 90 Seconds (~ 9 Reps) ((6 Sets))

    Hammer Strength Wide Chest Press: (5:5:1 Tempo)
    2 Plates/Side x 5 (6 Sets)

    Cable Crossover: (2:0:1 Tempo)
    30 (Each Hand) x 15 (5 Sets)

    Close Grip Seated Row: (5:5:1 Tempo)
    85 x 5 (5 Sets)

    A1: SkullCrusher (5:5:1 Tempo)
    105 x 5 (5 Sets)

    A2: Diamond Grip Push-Ups (2:0:1 Tempo)
    Bodyweight x Failure (5 Sets)


    *** Off Monday and Tuesday (Due to Work Schedule)
    *** Lifting with my brother in Pittsburgh Wednesday.. Dinner with Usawinston off the bb.com forums that night.
    *** Back Home Thursday"
    Gonna be sweet! This TSG stuff looks intense. I've always wondered how effective these Tempo programs are. Looking forward to seeing the results. Does their back program included deadlift (obviously not a good tempo workout lol)? I'm curious how that lift will do if it's untouched for a long length of time. I love doing deadlift but I'm considering doing it 2x a month only, because I seem to get more out of rows, lat pull-down (or weighted pull ups), and biceps when I skip deadlift.
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  4. #1714
    PURE INSANITY NaturalPursuit's Avatar
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    agreed on all the tempo work! Solid stuff man!

    And those beef tips look great!
    100 lbs over stage weight and added 900+ lbs to my total...F#$KING GROWING INTO AN IFPA AND IFBB PRO!!!!

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  5. #1715
    Registered User ThailandBrah's Avatar
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    Have you considered some advanced yoga for a stretch day / day off?
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  6. #1716
    Chef Bob The Solution's Avatar
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    Originally Posted by usawinston View Post
    Gonna be sweet! This TSG stuff looks intense. I've always wondered how effective these Tempo programs are. Looking forward to seeing the results. Does their back program included deadlift (obviously not a good tempo workout lol)? I'm curious how that lift will do if it's untouched for a long length of time. I love doing deadlift but I'm considering doing it 2x a month only, because I seem to get more out of rows, lat pull-down (or weighted pull ups), and biceps when I skip deadlift.
    Tempo = Increased Time Under Tension and also focus on the muscle working (MMC = Mind Muscle Connection) The additional stimulation in the negative will also impact how the muscle is stimulated because this is when it is under most tension.

    My whole last 4 weeks was a back/deadlift periodization (which i texted you about). If you were to focus on Tempo on the DL you better drop the weight and focus on your form. When going more ME (max effort) then your tempo will be much shorter and explosive.

    Originally Posted by NaturalPursuit View Post
    agreed on all the tempo work! Solid stuff man!

    And those beef tips look great!
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  7. #1717
    Registered User ThailandBrah's Avatar
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  8. #1718
    Registered User usawinston's Avatar
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    Originally Posted by The Solution View Post
    Tempo = Increased Time Under Tension and also focus on the muscle working (MMC = Mind Muscle Connection) The additional stimulation in the negative will also impact how the muscle is stimulated because this is when it is under most tension.

    My whole last 4 weeks was a back/deadlift periodization (which i texted you about). If you were to focus on Tempo on the DL you better drop the weight and focus on your form. When going more ME (max effort) then your tempo will be much shorter and explosive.
    Okay so I'm a dumbass lol. Deadlift is my favorite and most hated lift. If I get it right, I love it. If I'm having a bad day I never want to do it again. Next to squat, though, it's definitely the most important lift for balance &coordination, overall strength, and--of course--size. I see some routines on here where people omit it or only do RDL, and I wonder how long that can last.

    This tempo stuff sounds pretty awesome. Thanks for the info.
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  9. #1719
    Fat in Heart Balddude's Avatar
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    Originally Posted by The Solution View Post
    I dont have an article on the TSG page. They do all their writing for themselves.
    Rest Times are based upon the individual and what their goal is. When training for more ME (Max effort) rest times will be longer.

    My rest times are based off the program and exercise, sometimes they are 15 seconds, sometimes 30, sometimes 2 minutes.
    I never said it was your article dude haha, but yeah I know!

    I'm just curious on how different people use different rest times for different exercises. I know there are some people who swear by short rest intervals for "hypertrophy" sets, either to achieve the pump or whatever, while some people have 2+ minute rest intervals for ME and isolation exercises always. I myself use the latter approach, but seeing that you sometimes use very short rest intervals for some exercises (and to great success) has got me wondering whether I should start resting shorter for the non ME compound lifts etc.
    My Lifting Log: http://forum.bodybuilding.com/showthread.php?t=154479513

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  10. #1720
    Registered User GabrielC11's Avatar
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    Bob,

    Everything is looking great man. Keep up the great work. Enjoying all the foods and recipes you've posted so far.
    IForce Nutrition Compete Review: http://forum.bodybuilding.com/showthread.php?t=145939303
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  11. #1721
    HFCS Fueled DTrulez616's Avatar
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    Bodybuilding.com had a deal to get 3 2lb tubs of Cellucor protein plus a 60ct Super HD for $69.99. Seeing your rave reviews and great creations I jumped on that deal. Got PB Marshmallow, Cinnamon Swirl, and Cookies N Cream. I better not be disappointed.
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  12. #1722
    <<TEAM MAGNUM>> B Con's Avatar
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    Damn I gotta make beef tips now. Looks delish and haven't had that in FOREVER. Have a great weekend Bob.
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  13. #1723
    Chef Bob The Solution's Avatar
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    Originally Posted by Balddude View Post
    I never said it was your article dude haha, but yeah I know!

    I'm just curious on how different people use different rest times for different exercises. I know there are some people who swear by short rest intervals for "hypertrophy" sets, either to achieve the pump or whatever, while some people have 2+ minute rest intervals for ME and isolation exercises always. I myself use the latter approach, but seeing that you sometimes use very short rest intervals for some exercises (and to great success) has got me wondering whether I should start resting shorter for the non ME compound lifts etc.
    Well remember, the body is not a textbook. Everyone does different things man. You got to find what is optimal/suits you. I train very fast. Once i get my IPOD in my mind shifts into another world. Once i get into the gym, its game on.

    Originally Posted by GabrielC11 View Post
    Bob,

    Everything is looking great man. Keep up the great work. Enjoying all the foods and recipes you've posted so far.
    Yes Sir!

    Originally Posted by DTrulez616 View Post
    Bodybuilding.com had a deal to get 3 2lb tubs of Cellucor protein plus a 60ct Super HD for $69.99. Seeing your rave reviews and great creations I jumped on that deal. Got PB Marshmallow, Cinnamon Swirl, and Cookies N Cream. I better not be disappointed.
    Prepare your anus!

    Originally Posted by B Con View Post
    Damn I gotta make beef tips now. Looks delish and haven't had that in FOREVER. Have a great weekend Bob.
    Ill bring you plenty of good food to the Arnold. no worries

    How good is that cookie butter
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  14. #1724
    Self proclaimed sorcerer Bnizzle163's Avatar
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    Bob, that tri tip dish inspired me. I think I'm going to make something similar this coming weekend


    Originally Posted by DTrulez616 View Post
    Bodybuilding.com had a deal to get 3 2lb tubs of Cellucor protein plus a 60ct Super HD for $69.99. Seeing your rave reviews and great creations I jumped on that deal. Got PB Marshmallow, Cinnamon Swirl, and Cookies N Cream. I better not be disappointed.
    You will most definitely NOT be disappointed!
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  15. #1725
    Chef Bob The Solution's Avatar
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    Originally Posted by Bnizzle163 View Post
    Bob, that tri tip dish inspired me. I think I'm going to make something similar this coming weekend
    Tri Tip?
    Always down to help ya with recipes my man! Chef B you gotta hit me with some
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  16. #1726
    Fat in Heart Balddude's Avatar
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    Originally Posted by The Solution View Post
    Well remember, the body is not a textbook. Everyone does different things man. You got to find what is optimal/suits you. I train very fast. Once i get my IPOD in my mind shifts into another world. Once i get into the gym, its game on.
    Very true. I think I should stop paying attention to such small details...as far as I'm concerned what I'm doing now is working damn well for me so
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  17. #1727
    Self proclaimed sorcerer Bnizzle163's Avatar
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    Originally Posted by The Solution View Post
    Tri Tip?
    Always down to help ya with recipes my man! Chef B you gotta hit me with some
    I meant the steak tips, lol. Hit me up with that recipe and I'll throw one your way
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  18. #1728
    Chef Bob The Solution's Avatar
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    Originally Posted by Balddude View Post
    Very true. I think I should stop paying attention to such small details...as far as I'm concerned what I'm doing now is working damn well for me so
    Originally Posted by Bnizzle163 View Post
    I meant the steak tips, lol. Hit me up with that recipe and I'll throw one your way
    Recipe for the Beef Tips and Gravy very simple

    Prepare Steak my prepping by marinating (Yogurt, Red Wine Vinegar, Spices, Touch of Lemon Zest/Juice)
    Cook steak in a skillet and on another stove part boil water (and make noodles should take 5-6 minutes) while steak is cooking you can throw in a can of hunts gravy saunce (generic sauce i found at wegmans) and allow the meat to cook in the gravy sauce. Add the pasta when done and mix around and throw onto a plate.. Very simple.

    Will be trying different stirfry mix's over the next week
    I also got some more protein reviews on the new Cellucor Core Series that goes wtth my reviews and recipes in the thread below:

    http://forum.bodybuilding.com/showth...hp?t=150248703
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  19. #1729
    <<TEAM MAGNUM>> B Con's Avatar
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    Originally Posted by The Solution View Post
    Ill bring you plenty of good food to the Arnold. no worries

    How good is that cookie butter
    Can't wait. It's just right around the corner.

    And man that stuff is sooooo addicting. I got the crunchy and regular version. Both are legit. At the first bite, I was like "where have you been all my life"
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  20. #1730
    Registered User TakedaShingen's Avatar
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    Question on your tempo training:

    Was that written out somewhere or are you just experimenting with different TUT on certain lifts?

    I have been using some different eccentric and concentric tempos on a few lifts (Hack Squats, curls, pullups, flat bench, and back squat) and the more I utilize holds and slower motions, much like you mentioned above, I feel an amazing MMC and have some seriously great sessions.

    I was just wondering if like many other things in training, is there a certain formula I should be following, and somewhere to find such info, or do I just keep feeling it out like I have been?

    Always serious knowledge round these parts.
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  21. #1731
    Registered User Vanderdd's Avatar
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    Good stuff man, I thought you brought a good package! Time for an epic offseason!
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  22. #1732
    Chef Bob The Solution's Avatar
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    Originally Posted by Balddude View Post
    Very true. I think I should stop paying attention to such small details...as far as I'm concerned what I'm doing now is working damn well for me so
    Originally Posted by TakedaShingen View Post
    Question on your tempo training:

    Was that written out somewhere or are you just experimenting with different TUT on certain lifts?

    I have been using some different eccentric and concentric tempos on a few lifts (Hack Squats, curls, pullups, flat bench, and back squat) and the more I utilize holds and slower motions, much like you mentioned above, I feel an amazing MMC and have some seriously great sessions.

    I was just wondering if like many other things in training, is there a certain formula I should be following, and somewhere to find such info, or do I just keep feeling it out like I have been?

    Always serious knowledge round these parts.
    read the top of my workout
    "The Strength Guys"

    I utilize what is outlined on the program that is written for me.

    Originally Posted by Vanderdd View Post
    Good stuff man, I thought you brought a good package! Time for an epic offseason!
    Yes Sir.
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  23. #1733
    ∆--Be the Change--∆ The Big Sleep's Avatar
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    How'd the interviews go (if they happened already)?
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  24. #1734
    PURE INSANITY NaturalPursuit's Avatar
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    Originally Posted by The Solution View Post
    Recipe for the Beef Tips and Gravy very simple

    Prepare Steak my prepping by marinating (Yogurt, Red Wine Vinegar, Spices, Touch of Lemon Zest/Juice)
    Cook steak in a skillet and on another stove part boil water (and make noodles should take 5-6 minutes) while steak is cooking you can throw in a can of hunts gravy saunce (generic sauce i found at wegmans) and allow the meat to cook in the gravy sauce. Add the pasta when done and mix around and throw onto a plate.. Very simple.

    Will be trying different stirfry mix's over the next week
    I also got some more protein reviews on the new Cellucor Core Series that goes wtth my reviews and recipes in the thread below:

    http://forum.bodybuilding.com/showth...hp?t=150248703
    THANKS for this post!!!!!
    100 lbs over stage weight and added 900+ lbs to my total...F#$KING GROWING INTO AN IFPA AND IFBB PRO!!!!

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  25. #1735
    Chef Bob The Solution's Avatar
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    Originally Posted by The Big Sleep View Post
    How'd the interviews go (if they happened already)?
    Interview was just getting in front of the school board for local townships to introduce myself as a substitute teacher and getting familiar with myself and getting to know them, so when i do teach in their school district they have a better background on me. I cannot interview for a real teaching job to the summer, nobody would hire halfway through a semester.

    Originally Posted by NaturalPursuit View Post
    THANKS for this post!!!!!
    Anytime, need a recipe holla!
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  26. #1736
    ♠ FORGED IRON TRAINING ♠ audieswu's Avatar
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    Originally Posted by The Solution View Post
    Interview was just getting in front of the school board for local townships to introduce myself as a substitute teacher and getting familiar with myself and getting to know them, so when i do teach in their school district they have a better background on me. I cannot interview for a real teaching job to the summer, nobody would hire halfway through a semester.
    Good luck bro!

    Also I'm getting pretty tired of tuna patties for dinner.

    Any good quick and easy recipe for me to make with tuna in it?

    Thanks man.
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  27. #1737
    ____( ͡° ͜ʖ ͡°)__________ BabyOilBrah's Avatar
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    Originally Posted by audieswu View Post
    Good luck bro!

    Also I'm getting pretty tired of tuna patties for dinner.

    Any good quick and easy recipe for me to make with tuna in it?

    Thanks man.
    x2 on tuna recipe, I usually just eat with a bit of FF mayo and some jalapenos or banana peppers. Have you ever tried microwaving it? Supposed to give it a "popcorn chicken" type taste.
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  28. #1738
    ♠ FORGED IRON TRAINING ♠ audieswu's Avatar
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    Originally Posted by BabyOilBrah View Post
    x2 on tuna recipe, I usually just eat with a bit of FF mayo and some jalapenos or banana peppers. Have you ever tried microwaving it? Supposed to give it a "popcorn chicken" type taste.
    no way, microwavin it? Will have to give that a try.

    We make tuna patties using oat meal (1/4 cup), one egg, a slice of cheese (diced up) and salt free mrs. dash = makes one pattie. Mix all the ingredients and pan fry. I make two patties, 1 whole can per patty.
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  29. #1739
    Registered User ThailandBrah's Avatar
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    Good work bob.

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    Keep up the good work son.
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  30. #1740
    Chef Bob The Solution's Avatar
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    Originally Posted by audieswu View Post
    no way, microwavin it? Will have to give that a try.

    We make tuna patties using oat meal (1/4 cup), one egg, a slice of cheese (diced up) and salt free mrs. dash = makes one pattie. Mix all the ingredients and pan fry. I make two patties, 1 whole can per patty.
    Thats what i would suggest

    I am not a fish eater,
    It kills my stomach, makes me very sick, and the only fish i can honestly stomach is grilled shrimp. Besides that everyone else just leaves my stomach in knots/turning.

    Sorry guys.. look it up online like All Recipes, Yummly , Dashing Dish, Food Gawker.. Good sites.
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