The Hunger for Success: The Solution's Offseason

[psychodiver9]

Lots of increases. Can't wait to see the progress from this routine. Intense stuff

[The Solution]

The Strength Guys Squat Cycle
Week 2 Workout 2

5 Minutes on Bike to Warm up Legs

Pull-Ups:
30 Reps over Various Sets/Grips

Front Squat: (60% Aim for 20 Reps):
Bar x 10
95 x 20
140 x 20 (6 Sets)
** 90 Seconds of Rest between Sets

+5 Pounds

Standing Military Press: (5 Reps @ 80%)
95 x 5
145 x 5 (6 Sets)

+10 Pounds

Incline Dumbbell Bench: (4:0:1 Tempo)
50's x 10
65's x 12 (4 Sets)

Cable Delt Complex (5 Front, 5 Lateral, 5 Rear)
1 Warm Up
10 Pounds x 5 Reps Each Way (4 Sets)

Dumbbell Skull Crushers // Superset // Diamond Grip Push-Ups:
40's x 10 (4 Sets) // Bodyweight x 20 (4 Sets)

+1 Set

Post-Workout:

3 Cheese and Veggie Pizza!




Awesome man, thank you so much for your support.

Your OHP 1rm is ~180? Crazy stuff! Sickening strength to bw ratio there

Actually more than that I've done 185x2 before
With the amount of work my delts are getting with doing them everyday on the routine I dropped it a bit

x2 man!!!!! sick stuff!!!

Lots of increases. Can't wait to see the progress from this routine. Intense stuff

Jeans are already tighter in quad region

I took measurements on quads and calves to see what it brings

[Bnizzle163]

I heard OP doesn't even lift and eats only pop tarts.

[Rog447]

I heard OP doesn't even lift and eats only pop tarts.

pop tarts in a gigantic bowl of broken up candy and an occasional banana

[Bnizzle163]

pop tarts in a gigantic bowl of broken up candy and an occasional banana

Gotta get dem micros somehow

[jpfaherty]

Gotta get dem micros somehow

What are the micros you speak of? Are you talking about the jimmies on poptarts?

[The Solution]

I heard OP doesn't even lift and eats only pop tarts.

I have not had a poptart in around 10-12 days or something like that..
But yeah clearly dont lift, look like a 5th grader could beat me up

pop tarts in a gigantic bowl of broken up candy and an occasional banana

Sounds like a new coldstone creation... Speaking of that......
now you got me hungry!

[Bnizzle163]

What are the micros you speak of? Are you talking about the jimmies on poptarts?

I've heard the cherry ones have the most micros, with those little red sprinkles.

I have not had a poptart in around 10-12 days or something like that..
But yeah clearly dont lift, look like a 5th grader could beat me up

You better start doing more curls in dat dere curl rack then!

[mivi320]

Sessions are looking sick Bob. Keep grinding.

[The Solution]

The Strength Guys Squat Cycle
Week 2 Workout 3

5 Minute Warm-Up on Bike

Pull-Ups:
30 Reps over Various Sets and Grips

Heavy Back Squats
135 x 10
185 x 8
225 x 5
275 x 3
315 x 5 (5 Sets) ** All Beltless.. PR **

Dumbbell Row:
50 x 15
85 x 10 (6 Sets)

Dumbbell Shoulder Press:
40's x 20
55's x 20 (4 Sets)

Close Grip Lat Pulldown: (4:0:1 Tempo)
100 x 12
130 x 12 (4 Sets)

+10 Pounds

DB Hammer Curl's // Super Set // EZ Bar Preacher Curl's:
40's x 8 (4 Sets) // 90 x 10 (4 Sets)

+1 Set

Post-Workout:

Dark Chocolate and Peanut Butter Triple Layer Protein Cake with Honey and Banana's

[psychodiver9]

Happy Thanksgiving!

[The Solution]

Happy Thanksgiving!

Thanks brother! I celebrated 2 weeks ago when my brother was home, so today its just mom and dad.. dad is sick currently and he does not like turkey anyways.

MOm is not a big eater and loves her chips/candy and beer, so she wont eat much anyway. So its really just another day. Just making a small turkey and potatoes for my mom and I, while dad lies on the couch.

nothing crazy here, my family is never big on holidays for meals.

Christmas is @ Grandma's cause she is 100% Italian and we have spaghetti and meatballs with bread dipped in olive oil and fruit cock tail.

[AdamWW]

Here's the deal.. i'll ship you B&J's cannoli if you ship me some baked goods

[Ccm644]

Thanks brother! I celebrated 2 weeks ago when my brother was home, so today its just mom and dad.. dad is sick currently and he does not like turkey anyways.

MOm is not a big eater and loves her chips/candy and beer, so she wont eat much anyway. So its really just another day. Just making a small turkey and potatoes for my mom and I, while dad lies on the couch.

nothing crazy here, my family is never big on holidays for meals.

Christmas is @ Grandma's cause she is 100% Italian and we have spaghetti and meatballs with bread dipped in olive oil and fruit cock tail.

Well i hope you enjoy the day
Also hope your dad gets better soon

[snrygo]

PR






















that word i love seeing

[The Solution]

Here's the deal.. i'll ship you B&J's cannoli if you ship me some baked goods

Read the ice cream thread in the nutrition section. Found it today.

Well i hope you enjoy the day
Also hope your dad gets better soon

Day was
Volunteering all morning since 6 a.m.
Gym
Yard Work
meeting up with friends from out of town
Cook for the family (like usual on my off days)
Wrote an article
Caught up with other things i am doing
Getting ready for bed early have to work 8-5 tomorrow and doing some cardio before that

PR

that word i love seeing

Taking down 315 for 5 for 5 sets without a belt was good. Trying to strengthen that weak core of mine.

[The Big Sleep]

Day was
Volunteering all morning since 6 a.m.
Gym
Yard Work
meeting up with friends from out of town
Cook for the family (like usual on my off days)
Wrote an article
Caught up with other things i am doing
Getting ready for bed early have to work 8-5 tomorrow and doing some cardio before that

Glad to hear it was a good Thanksgiving

[therockap1]

Congrats on PR!

Still so much want on dis food porn

[The Solution]

Congrats on PR!

Still so much want on dis food porn

Should have a good meal tomorrow, mom is cooking me dinner (even though she does not have a wide variety as far as cooking goes because she is so bland in her selection of what she likes to eat)

Tomorrow is a big Notre Dame game (if we win we could move to the National Championship)
Mom said she is gonna cook me up a storm for the big game (she knows how much of a die hard i am)

Can't wait to chow on a cheat meal and ice cream and watch some good football!

[determined4000]

nerves aleradyyyyy

[The Solution]

The Strength Guys Squat Cycle
Week 2 Day 4

5 Minutes on Bike to Warm up Legs

Pull-Ups:
30 Reps over Various Sets and Grips

Military Speed Squat (explosive squats with no rest in between reps, perform 1 partial rep, 1 half rep and 1 full rep and keep rotating in that order as fast as possible, varies tension on the muscle due to the different depths)
**Similar to the Military Stop Squats but with no Rest**

35 Seconds Timed Squats @ 40 Percent
Bar x 30 Seconds
105- x 30 Seconds (6 Sets)

+5 Seconds


http://www.youtube.com/watch?v=7Qss1f7HlqI
Just like these, but done with no rest/pause. Very explosive.

Bench Press: (5 Reps @ 80%)
135 x 10
185 x 8
250 x 5 (5 Sets)

+5 Pounds

Hammer Strength Machine Fly: (4:0:1 Tempo)
85 x 12
100 x 12 (4 Sets)

* Very slow, focus on complete stretch and squeeze (hence 4 second negatives)s

Dumbbell Delt Complex (5 Side Laterals, 5 Front Laterals, 5 Rear Delt Laterals)
10's x 5
15's x 5 (4 Sets)

Cable Skullcrusher (4:0:1 Tempo) // Superset // Diamond Grip Push-Up:
90 x 10 // 20 Push-Ups
120 x 10 // 20 Push-Ups (4 Sets)

Post-Workout:

Homemade Ice Cream Bowl:



Mexican Enchillada's, Burrito's, and Carnitas

[triplewhammy]

Crazy-intense workout bro...hittin muscle groups all over...I'm fatigued just reading it LOL!

[NaturalPursuit]

KILLER session bro!!! jelly of bench!!!!

[The Solution]

Crazy-intense workout bro...hittin muscle groups all over...I'm fatigued just reading it LOL!

Short
Intense
And gaining strength

Can't ask for more than a Notre same win tonight!

[psychodiver9]

Never thought I'd be such a big Irish fan. Go ND. Keep florida out

[The Solution]

Never thought I'd be such a big Irish fan. Go ND. Keep florida out

I knew you would see the light. Good to see 3 points on the first drive, and our offense moving the ball 3-4 yards a pop. SC will have a tough job stopping us, we just have to contain their deadly receivers.

[Bnizzle163]

Dat ice cream bowl

Go Irish!!

[determined4000]

Yyyeeaaaaaahhhhhhhhhhhhh!!!!!

[The Big Sleep]

Are you guys all from South Bend or what? So many ND fans on here...

Can't wait to see Te'o get his sh*t pushed in by Bama

[AdamWW]

dat homemade icecream bowl... LAWD