The Hunger for Success: The Solution's Offseason

[dchan8]

That's what she said?

Dat dere B.B.C.: big black cylinder.

[The Solution]

Actually it does. The black is firmer than the blue.

Good thing my gym has the black one! Its BRUTAL

PRzzzzzzzzz

All Day Everyday Just like ND taking it to Miami on the 6th of January! BOOM!
You see the Manti interview tonight on ESPN?

That's what she said?

Thats what Sarah Said...
wait

wut?

[ShadowWolfe]

Might just buy one of those......my gym had just a regular foam roller but its gone missing for the last few weeks and doesnt seem to be coming back. Might have to buy my own now.


Edit:
Bob do you find your knees get sore from all the heavy squatting? doing sheiko now and my knees arent enjoying it as much as I am.

[The Solution]

Edit:
Bob do you find your knees get sore from all the heavy squatting? doing sheiko now and my knees arent enjoying it as much as I am.

No knee pain. Most get knee pain from not going deep enough on squats or poor form.

[BigBoLuke93]

YO! Lurked in here a few times, but I think it's about time to sub in and post

Appreciate you following and giving advice in my log, so I figured I could return the favor. Keep killing it man

[The Solution]

YO! Lurked in here a few times, but I think it's about time to sub in and post

Appreciate you following and giving advice in my log, so I figured I could return the favor. Keep killing it man

Oh snap! There he is!!!

[ShadowWolfe]

No knee pain. Most get knee pain from not going deep enough on squats or poor form.

hmmm....I definetly go deep, always below parallel. I guess id have to video to see if the form was no good, feel like its solid, been squatting for like 3+ years now. Just feel like 30+ sets a week isnt agreeing with me lol.

[The Solution]

hmmm....I definetly go deep, always below parallel. I guess id have to video to see if the form was no good, feel like its solid, been squatting for like 3+ years now. Just feel like 30+ sets a week isnt agreeing with me lol.

If its not agreeing with you, then switch programs. Listen to your body.

[psychodiver9]

Fatfinger resub

[ShadowWolfe]

Yup last week of sheiko. Going back to a phat split. I did enjoy sheiko though, I'll come back at 37 in a few weeks.

[dchan8]

Sorry if this has been asked before, but any particular reason you use the bike to warm up over other cardio options? Personal preference, availability, or the fuller range of motion for hip flexors?

[The Solution]

The Strength Guys Squat Cycle
Week 3 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**

40 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 @ 85%)
135 x 10
185 x 8
255 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
20's x 5 (4 Sets)

+5 Pounds

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:

Chocolate Peanut Butter and Banana Pancakes with Dark Chocoalte Protein Pudding on top with Honey

Chocolate Protein Pudding with Strawberries

Eggs, Bacon, Cheese, and Potato Omelette

Sorry if this has been asked before, but any particular reason you use the bike to warm up over other cardio options? Personal preference, availability, or the fuller range of motion for hip flexors?

Preference, gym has all cardio machines.

[jpfaherty]

How you liking the strength guys program? Will this routine correlate to power lifting or bodybuilding more?

PS- Omelette looks amazing

[The Solution]

19 Weeks Post Show (175 Pounds)
Up 21 Pounds

Heaviest I have been in nearly 2 years:

How you liking the strength guys program? Will this routine correlate to power lifting or bodybuilding more?

PS- Omelette looks amazing

Bodybuilding.. i am far from a powerlifter

[Reid456]

Bicep veins 21 lbs up? Yes, sir.

[scoveg13]

Your forearms are insane dude!

[The Solution]

Bicep veins 21 lbs up? Yes, sir.

Your forearms are insane dude!

Just putting in work and trying to reap the benefits!

[psychodiver9]

On spread. Looking juicy must be nice to have "fat" pics like that

[mivi320]

Forearms are jacked. Your calves always pop on the side chest shot, great work Bob.

[therockap1]

Killer workout and killer food today!!!

[The Big Sleep]

Legs seem to be improving.


Still hard to gauge how lean the gains are without a pic exposing the WHOLE front side, but J knows what hes doing and you're getting stronger so good signs all around

[NaturalPursuit]

Updated pictures looking GREAT man! How do you feel about your progress so far since the show?

[Verint]

Looks like the gains are still coming, and they remain pretty lean! Great job all around. Its obvious you love what your doing when seeing you smile like that in every progress pic.
And those pancakes with the sludge and omelet look awesome. hhnngg!!

[The Solution]

On spread. Looking juicy must be nice to have "fat" pics like that

Believe me it could be better or worse. We are all our own worst critics. Just gotta roll with the punches.

Forearms are jacked. Your calves always pop on the side chest shot, great work Bob.

Thanks Mike.. still jealous you barbell curl 150 for 2 reps!

Legs seem to be improving.


Still hard to gauge how lean the gains are without a pic exposing the WHOLE front side, but J knows what hes doing and you're getting stronger so good signs all around

You can guage by the progress in each set over and over again. My Ab is stubborn the area (as we all know from my overweight background and loose skin).

Updated pictures looking GREAT man! How do you feel about your progress so far since the show?

Progress so far has to be good. I am seeing changes in the mirror and in the weight room. Anytime you can do both its winning. Could it be better? Who knows.. just gonna keep being positive and pushing forward.

Looks like the gains are still coming, and they remain pretty lean! Great job all around. Its obvious you love what your doing when seeing you smile like that in every progress pic.
And those pancakes with the sludge and omelet look awesome. hhnngg!!

Good Food, Good lifts, and being consistent/dedicated is what provides the gains! haha

[psychodiver9]

Believe me it could be better or worse. We are all our own worst critics. Just gotta roll with the punches.

this feel know do I

[The Big Sleep]

My Ab is stubborn the area (as we all know from my overweight background and loose skin).

Yep, Im similar too man, just gotta attack those weaknesses head on B!

[The Solution]

Yep, Im similar too man, just gotta attack those weaknesses head on B!

Improvement is what we strive for E
Back to it tomorrow with 20 rep back squats gonna try for 6 sets of 205 with 90-120 seconds rest

[The Big Sleep]

Yes. Buddy.

[B Con]

Looking legit. Definitely making progress and getting some gains. Keep up the great work Bob.

[determined4000]

IMO
In terms of acquiring ab definition (not necessarily size.strength) is old fashioned, unweighted speed/high rep situups and leg raises. I dont do any ab workouts. Just do high rep stuff everyday after my workout and seem to get good results in that department.
But you work hard and they will come.