The Hunger for Success: The Solution's Offseason

[The Solution]

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

[BabyOilBrah]

** 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.

[psychodiver9]

Beast mode Bob is back. Another day another workout destroyed. Ho hum

[The Big Sleep]

Really.F*ckin.Impressive




Great work Bob.

This. Holy sh*t thats a beast DB Bench

[TakedaShingen]

As already stated...
What in the efffffff?

110x5x8

That's some serious pushing right there.

[rakan92]

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 ?

[Buffalonian]

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

[Bnizzle163]

Dude, are you hitting those db's with a 5:5:1 tempo?? That's sick!

[The Solution]

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

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.

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.

As already stated...
What in the efffffff?

110x5x8

That's some serious pushing right there.

This. Holy sh*t thats a beast DB Bench

Beast mode Bob is back. Another day another workout destroyed. Ho hum

Really.F*ckin.Impressive


Great work Bob.

Nothing impressive, always room for improvement fellas. Can't be satisfied.

[B Con]

Must be all those good eats because you are straight killing it Bob. Great job.

[Bnizzle163]

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.

[The Solution]

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!

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!

[determined4000]

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

[wrkoutfrq]

dang and I thought you were using Ray Lewis' deer antler spray

Bahaha saw Marc's vid earlier, would rep but on spread

[ShadowWolfe]

dang and I thought you were using Ray Lewis' deer antler spray

[The Solution]

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

[BabyOilBrah]

oh my god I want that.

[The Solution]

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 ..

[wrkoutfrq]

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!

[Bnizzle163]

^^Do it, man^^

You have Billy's guarantee

[Bnizzle163]

I love how you east-coasters pronounce milk. Gets me every time

[audieswu]

Nice training bro and I like the pw meals

[TheMatzah]

easy post here

oh my god I want that.

ditto ^

[BabyOilBrah]

Bob Excellent work man ^^^

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

[The Solution]

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.

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

Nice training bro and I like the pw meals

Yes Sir! you try that pasta recipe?

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

[BabyOilBrah]

Was already planning on it Bob

[therockap1]

Solid workout once again.

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

[BabyOilBrah]

Review of molten chocolate is up.

http://forum.bodybuilding.com/showth...post1018923773

[NDeeps27]

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?

[The Solution]

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?

Review of molten chocolate is up.

http://forum.bodybuilding.com/showth...post1018923773

IN!!!

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.