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  1. #1831
    Chef Bob The Solution's Avatar
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    The Strength Guys
    Hybrid Power MesoCycle
    Week 3 Day 2

    ** 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

    A1: Dumbbell Bench Press (5 @ 85%)
    110's x 5 (8 Sets)

    +2 Sets

    A2: Plyometirc Push-Ups:
    10 Explosive Reps (8 Sets)

    +2 Sets


    http://www.youtube.com/watch?v=09kPkRM8In4

    Hammer Strength Fly Machine (5:5:1 Rep Tempo)
    110 x 75 Seconds Timed ~ 7 Reps (4 Sets)

    +10 Pounds

    B1: DB Floor Press(5:5:1 Tempo)
    55's x 5 (4 Sets)

    B2: Hammer Strength Lateral Raises (Explosive)
    75 x 15 (4 Sets)

    B3: Fat Bar Close Grip Bench Press (5:5:1 Tempo)
    185 x 5 (4 Sets)

    Wide Grip Seated Row: (15 Seconds Rest between Sets) ((2:0:1 Tempo))
    100 x 3 (12 Sets)

    +2 Sets

    Post-Workout:

    Mandarin Chicken Breakfast Scramble with Potatoes and Broccoli
    Pumpkin Pie Protein Pudding with Bananas and Strawberries topped with Chocolate Sugar
    Peanut Butter Toast Crunch

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  2. #1832
    138 BabyOilBrah's Avatar
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    Originally Posted by The Solution View Post
    ** 5:5:1 Tempo = 5 Second Negative, 5 Second Pause at Bottom, 1 Second On way Up **

    A1: Dumbbell Bench Press (5 @ 85%)
    110's x 5 (8 Sets)
    Really.F*ckin.Impressive




    Great work Bob.
    Log: http://forum.bodybuilding.com/showthread.php?t=161413673
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  3. #1833
    The Blank psychodiver9's Avatar
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    Beast mode Bob is back. Another day another workout destroyed. Ho hum
    PL Log
    http://forum.bodybuilding.com/showthread.php?t=154662503

    BTK!

    First Meet 8/25/13 281/264/418 963 @198

    5/24/14 352.5/286/462.5 1101 @242
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  4. #1834
    ∆--Be the Change--∆ The Big Sleep's Avatar
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    Originally Posted by BabyOilBrah View Post
    Really.F*ckin.Impressive




    Great work Bob.
    This. Holy sh*t thats a beast DB Bench
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  5. #1835
    Registered User TakedaShingen's Avatar
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    As already stated...
    What in the efffffff?

    110x5x8

    That's some serious pushing right there.
    "The code of Bushido is harsh and relentless."

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  6. #1836
    Registered User rakan92's Avatar
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    Awesome strength right there. That must have been taxing with that tempo , btw bob what factor do u account most for building up your strength ?
    TEAM NORTON !
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  7. #1837
    Registered User Buffalonian's Avatar
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    good work on the dumbbell bench press, seriously impressive.

    I finally picked up some peanut butter toast crunch. I really dig it.

    Also food related, have you tried the Frosted Apple Cinnamon Muffin Pop-Tarts? Seriously 9/10 for me. Top flavor so far
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  8. #1838
    Self proclaimed sorcerer Bnizzle163's Avatar
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    Dude, are you hitting those db's with a 5:5:1 tempo?? That's sick!
    Check out my log (but only if you like logs) : http://forum.bodybuilding.com/showthread.php?t=141002621

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  9. #1839
    Chef Bob The Solution's Avatar
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    Originally Posted by Bnizzle163 View Post
    Dude, are you hitting those db's with a 5:5:1 tempo?? That's sick!
    My Tempo's are listed next to each exercise.
    For DB Bench there is not a tempo listed for 5:5:1.. Therefore no.. LOL

    Originally Posted by Buffalonian View Post
    good work on the dumbbell bench press, seriously impressive.

    I finally picked up some peanut butter toast crunch. I really dig it.

    Also food related, have you tried the Frosted Apple Cinnamon Muffin Pop-Tarts? Seriously 9/10 for me. Top flavor so far
    Nope. I rarely eat poptarts maybe 1 a week if that.

    Originally Posted by rakan92 View Post
    Awesome strength right there. That must have been taxing with that tempo , btw bob what factor do u account most for building up your strength ?
    Consistency and Dedication. You must keep eating right, training hard to constantly make gains.
    Another big factor is i get a lot of people who doubt me and a bunch of "haters" the extra fuel to the fire never hurts. A lot of people said i would never change or succeed in anything let alone step on a stage. It all adds up and sits in the back of my head, not to mention placing 5th in Collegiates this year still has a sour taste in my mouth to improve every day.

    Originally Posted by TakedaShingen View Post
    As already stated...
    What in the efffffff?

    110x5x8

    That's some serious pushing right there.
    Originally Posted by The Big Sleep View Post
    This. Holy sh*t thats a beast DB Bench
    Originally Posted by psychodiver9 View Post
    Beast mode Bob is back. Another day another workout destroyed. Ho hum
    Originally Posted by BabyOilBrah View Post
    Really.F*ckin.Impressive


    Great work Bob.
    Nothing impressive, always room for improvement fellas. Can't be satisfied.
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  10. #1840
    <<TEAM MAGNUM>> B Con's Avatar
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    Must be all those good eats because you are straight killing it Bob. Great job.
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  11. #1841
    Self proclaimed sorcerer Bnizzle163's Avatar
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    I'm blind, what can I say?

    Pop tarts are good when in a pinch, but when you have time to make an awesome creation: creation > pop tarts.
    Check out my log (but only if you like logs) : http://forum.bodybuilding.com/showthread.php?t=141002621

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  12. #1842
    Chef Bob The Solution's Avatar
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    Originally Posted by B Con View Post
    Must be all those good eats because you are straight killing it Bob. Great job.
    You know it B, see you soon at the ARNOLD!

    Originally Posted by Bnizzle163 View Post
    I'm blind, what can I say?

    Pop tarts are good when in a pinch, but when you have time to make an awesome creation: creation > pop tarts.
    Not blind, must be in a sugar coma off all those billy bowls!
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  13. #1843
    LIVING determined4000's Avatar
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    Originally Posted by The Solution View Post
    Consistency and Dedication. You must keep eating right, training hard to constantly make gains.
    dang and I thought you were using Ray Lewis' deer antler spray
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  14. #1844
    Scientist/Wannabe BB wrkoutfrq's Avatar
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    Originally Posted by determined4000 View Post
    dang and I thought you were using Ray Lewis' deer antler spray
    Bahaha saw Marc's vid earlier, would rep but on spread
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  15. #1845
    Registered User ShadowWolfe's Avatar
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    Originally Posted by determined4000 View Post
    dang and I thought you were using Ray Lewis' deer antler spray
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  16. #1846
    Chef Bob The Solution's Avatar
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    Peanut Butter Marshmallow and Banana Ice Cream


    http://www.youtube.com/watch?v=HW1edxUMxeY


    Recipe

    45g Whey (PB Marshmallow)
    100g Diced Frozen Banana
    Touch of Splenda
    3/4 cup Milk (I used almond)

    Directions

    So Simple

    Combine all ingredients into a food processor/blender and let it rip for 3-5 minutes.
    Transfer to a bowl and allow to freeze for 2-3 hours
    Take it out and ENJOY!

    Macros

    Calories ~ 300
    Protein - ~35g
    Carbs - ~ 30g
    Fat - ~5g



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  17. #1847
    138 BabyOilBrah's Avatar
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    oh my god I want that.
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  18. #1848
    Chef Bob The Solution's Avatar
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    The Strength Guys
    Hybrid Power MesoCycle
    Week 3 Day 3

    ** 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

    A1: Bike Sprints
    30 Second Sprint / 30 Second Cooldown (6 Sets)

    +5 Seconds

    A2: Barbell Squat (5:5:1 Tempo)
    205 x 5 (6 Sets)

    +10 pounds

    Hack Squats: (2:0:1 Tempo)
    2 Plates + 10/Side x 3 (10 Sets)
    **15 Seconds Rest Between Sets**

    +2 Sets

    B1: Lying Hamstring Curl: (5:5:1 Tempo)
    90 x 5 (5 Sets)

    +15 Pounds

    B2: Cable Curl: (5:5:1 Tempo)
    50 x 5 (5 Sets)

    Back Extensions (2 Second Pause at Bottom, Squeeze at Top)
    BW x 10 (4 Sets)

    Post-Workout:

    Chicken and Broccoli Fried Rice
    Pumpkin Pie Protein Pudding with diced apples, cinnamon + Chocolate Sugar ..

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  19. #1849
    Scientist/Wannabe BB wrkoutfrq's Avatar
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    all this hype about the new COR-whey I'm about sold on some. I'm almost out of what i've been using, and it's time to switch it up!
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  20. #1850
    Self proclaimed sorcerer Bnizzle163's Avatar
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    ^^Do it, man^^

    You have Billy's guarantee
    Check out my log (but only if you like logs) : http://forum.bodybuilding.com/showthread.php?t=141002621

    Quest Bar Rep
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  21. #1851
    Self proclaimed sorcerer Bnizzle163's Avatar
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    I love how you east-coasters pronounce milk. Gets me every time
    Check out my log (but only if you like logs) : http://forum.bodybuilding.com/showthread.php?t=141002621

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  22. #1852
    ♠ FORGED IRON TRAINING ♠ audieswu's Avatar
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    Nice training bro and I like the pw meals
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  23. #1853
    el padre matz TheMatzah's Avatar
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    easy post here

    Originally Posted by BabyOilBrah View Post
    oh my god I want that.
    ditto ^
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  24. #1854
    138 BabyOilBrah's Avatar
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    Bob Excellent work man ^^^

    Originally Posted by wrkoutfrq View Post
    all this hype about the new COR-whey I'm about sold on some. I'm almost out of what i've been using, and it's time to switch it up!
    Just got my tub today, gonna try it out in some sludge tonight
    Log: http://forum.bodybuilding.com/showthread.php?t=161413673
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  25. #1855
    Chef Bob The Solution's Avatar
    Join Date: May 2007
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    Originally Posted by wrkoutfrq View Post
    all this hype about the new COR-whey I'm about sold on some. I'm almost out of what i've been using, and it's time to switch it up!
    You are missing out

    PB Marshmallow
    Cinnamon Swirl
    Or Cookies and Cream

    Guaranteed you will love it.

    Originally Posted by Bnizzle163 View Post
    I love how you east-coasters pronounce milk. Gets me every time
    You live on the east too your in Chicago/IL, not in the midwest LOL

    Originally Posted by audieswu View Post
    Nice training bro and I like the pw meals
    Yes Sir! you try that pasta recipe?

    Originally Posted by BabyOilBrah View Post
    Bob Excellent work man ^^^



    Just got my tub today, gonna try it out in some sludge tonight
    Could you toss up a review in the product review help out section here brother?

    http://forum.bodybuilding.com/forumdisplay.php?f=30
    Cellucor Representative - COR-Performance Specialist
    ---- Because Results Matter ----

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  26. #1856
    138 BabyOilBrah's Avatar
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    Was already planning on it Bob
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  27. #1857
    Registered User therockap1's Avatar
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    Solid workout once again.

    PB Marsh was really good but cinnamon swirl is nomz galore , will always have in stock
    Logs:

    CORE NUTRITIONALS- Core ABC Log(Current)
    http://forum.bodybuilding.com/showthread.php?t=155829753&p=1110237253#post1110237253

    BETANCOURT- D-Stunner Log
    http://forum.bodybuilding.com/showthread.php?t=154348601&p=1080083291&posted=1#post1080083291

    AAEFX- Nytric EFX Pro Log
    http://forum.bodybuilding.com/showthread.php?t=152192813&p=1032369553#post1032369553

    BETANCOURT- Pure Aminos Log
    http://forum.bodybuilding.com/showthread.php?t=151561123&p=1019213503#post1019213503
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  28. #1858
    138 BabyOilBrah's Avatar
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    Review of molten chocolate is up.

    http://forum.bodybuilding.com/showth...post1018923773
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  29. #1859
    #winning NDeeps27's Avatar
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    oh man all this COR whey talk...
    will be my next order when dymatize is finished for sure

    sick work on the 110 db press bob. was very impressed before i even saw 8 sets. great work

    and leg session mustve been killer! 10 sets of hacks...nice!

    thanks for the recipe! will try asap

    how many days a week you at it lately? still 5?
    can't out train a bad diet

    can't out diet bad training
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  30. #1860
    Chef Bob The Solution's Avatar
    Join Date: May 2007
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    Originally Posted by therockap1 View Post
    Solid workout once again.

    PB Marsh was really good but cinnamon swirl is nomz galore , will always have in stock
    You try Cookies and Cream yet?

    Originally Posted by BabyOilBrah View Post
    IN!!!

    Originally Posted by NDeeps27 View Post
    oh man all this COR whey talk...
    will be my next order when dymatize is finished for sure

    sick work on the 110 db press bob. was very impressed before i even saw 8 sets. great work

    and leg session mustve been killer! 10 sets of hacks...nice!

    thanks for the recipe! will try asap

    how many days a week you at it lately? still 5?
    2 days On, 1 Day off sometimes work gets in the way of this, so i aim for 4-5 a week.
    Cellucor Representative - COR-Performance Specialist
    ---- Because Results Matter ----

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