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  1. #1111
    Chef Bob The Solution's Avatar
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    The Strength Guys Squat Cycle
    Week 3 Day 5

    5 Minutes on Bike to warm up Legs

    Pull-Ups:
    30 Reps over Various Sets/Reps

    Squat: (60% for 20 Reps) *** 90 Seconds Rest ***
    Bar x 10
    135 x 10
    190 x 20 (6 Sets)

    ** Smoked....

    Close Grip Lat-Pulldown (4:0:1 Tempo)
    100 x 10
    120 x 10(4 Sets)

    Wide Grip Cable Row: (4:0:1 Tempo)
    100 x 10
    120 x 10 (4 Sets)

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

    Dumbbell Bicep Curl (4:0:1 Tempo) // Superset // Hammer Strength Machine Preacher Curls (Explosive)
    1 - Warm Up
    35's x 10 (4 Sets) // 1 Plate x 20 (4 Sets)

    Post-Workout:

    Pumpkin Pie Baked Oatmeal Loaf:


    Pumpkin Pie Baked Oatmeal topped with peanut butter Protein Pudding, Honey, and Banana's
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  2. #1112
    there is no offseason mivi320's Avatar
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    Your squat numbers (wt and reps) are increasing each session. Awesome. Food and lifting looking GREAT.
    If you want it bad enough, you'll find a way.
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  3. #1113
    Fat in Heart Balddude's Avatar
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    Insane squatting volume man, obviously still killin' it man!
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  4. #1114
    Chef Bob The Solution's Avatar
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    Originally Posted by Balddude View Post
    Insane squatting volume man, obviously still killin' it man!
    Just putting in work and trying to grow!

    Originally Posted by mivi320 View Post
    Your squat numbers (wt and reps) are increasing each session. Awesome. Food and lifting looking GREAT.
    If weight on the bar is rising, something is working!
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  5. #1115
    TSN Lead Rep / Athlete Sean26607's Avatar
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    subd
    **Top Secret Nutrition Athlete / Lead Rep**

    TopSecretNutrition.com
    Facebook.com/TopSecretNutrition

    Off season/Contest prep: ExtremeOne74 / Kevin McDowell

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  6. #1116
    PURE INSANITY NaturalPursuit's Avatar
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    Originally Posted by The Solution View Post
    If weight on the bar is rising, something is working!

    SICK quote
    Future IFBB/IFPA PRO
    NASM CPT

    *Owner of Beast Fitness: Online Prep Services (not currently accepting clients)
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    *Top Supplement Reviewers: http://forum.bodybuilding.com/showthread.php?t=160986371

    Current PRS To Beat:
    Squat: 525x2 / 365x20 / 315x10x10
    Deadlift: 545x2 / 405x20
    Bench: 335x2 / 225x24
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  7. #1117
    Chef Bob The Solution's Avatar
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    Originally Posted by NaturalPursuit View Post
    SICK quote
    Got to learn this though while getting stronger is awesome I have to remember in bodybuilding if
    I don't look big
    It means nothing
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  8. #1118
    Stage Bound BigBoLuke93's Avatar
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    Originally Posted by The Solution View Post
    Got to learn this though while getting stronger is awesome I have to remember in bodybuilding if
    I don't look big
    It means nothing
    You taking shots here bro??

    Do you have a goal weight for this off-season, or just bulking to a certain date or BF%, etc..?


    Also, I know you've posted it a bunch, in many parts of the forum... but BB.com's search function is legit down (srs) --> What's your loaf recipe again

    Think I might try it out.
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    Disclaimer: The above post is my PERSONAL OPINION
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  9. #1119
    dont call it a comeback scoveg13's Avatar
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    You've got to be nearly done with the 30 day squat routine, right?
    MOCK Meet Results - 3.7.14
    Squat: 405
    Bench: 275
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    My log: http://forum.bodybuilding.com/showthread.php?t=153834751

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  10. #1120
    ∆--Be the Change--∆ The Big Sleep's Avatar
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    brutal squatting Bob, keep at it bud
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  11. #1121
    Chef Bob The Solution's Avatar
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    Originally Posted by BigBoLuke93 View Post
    You taking shots here bro??

    Do you have a goal weight for this off-season, or just bulking to a certain date or BF%, etc..?

    Also, I know you've posted it a bunch, in many parts of the forum... but BB.com's search function is legit down (srs) --> What's your loaf recipe again

    Think I might try it out.
    1) there is no goal weight, its whatever you need to be competiive as a middle for me right now. The cutoff is 176, my cutoff for LW was 154.. so consider 22 pounds of LBM, its gonna take many years of growing to gain some adequate LBM to fill out my frame... wont be a while for the stage..

    Loaf-
    120g Flour
    1 egg
    2 whites
    1 scoop whey
    1/2 cup Almond Milk
    2 tbsp Greek Yogurt
    1 tsp Baking powder
    8g SF/FF pudding
    Dash Splenda
    Dash Cinnamon

    NOTE: Numerous substitutions/variations can be made

    Originally Posted by scoveg13 View Post
    You've got to be nearly done with the 30 day squat routine, right?
    Look at my workouts see how they are labeled Week/Day. This is week 4 coming up. the last week.

    Originally Posted by The Big Sleep View Post
    brutal squatting Bob, keep at it bud
    Mentally and Physically its catching up.. gotta push hard this week.
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  12. #1122
    ♠ FORGED IRON TRAINING ♠ audieswu's Avatar
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    Damn that bread looks nom nom nom

    Subbed!
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  13. #1123
    Chef Bob The Solution's Avatar
    Join Date: May 2007
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    Originally Posted by audieswu View Post
    Damn that bread looks nom nom nom

    Subbed!
    BTK in the house!
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  14. #1124
    Registered User ThailandBrah's Avatar
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    If your abs dont come in for further shows have you considered implants?
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  15. #1125
    LIVING determined4000's Avatar
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    Originally Posted by ThailandBrah View Post
    If your abs dont come in for further shows have you considered implants?
    you consider a brain transplant?
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  16. #1126
    Registered User ThailandBrah's Avatar
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    Originally Posted by determined4000 View Post
    you consider a brain transplant?
    If the results from it are better than the one I currently have then yes I would. It was a serious question.

    I will be the one to point out the elephant in the room. To compete and win on stage one must have visible and defined abs. My question has no emotion involved in it, nor am I trying to prove anything or make him feel bad. I am just generally curious.
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  17. #1127
    LIVING determined4000's Avatar
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    Originally Posted by ThailandBrah View Post
    If the results from it are better than the one I currently have then yes I would. It was a serious question.
    so you do need one
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    "Micros Matter Dont Eat Like A Dumba**" (hydrogenated oils, shortening, mono and di-glycerides don't fit in my macros)

    Forever grateful to: emma-leigh, markVI, scooter


    "Think in terms of limits and the result is limitation
    Think in terms of progress and the result is progression"

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  18. #1128
    Registered User ThailandBrah's Avatar
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    Originally Posted by determined4000 View Post
    so you do need one
    well if you think that I need one, then I guess thats true in your reality
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  19. #1129
    Like I said, we hongry Verint's Avatar
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    Originally Posted by ThailandBrah View Post
    well if you think that I need one, then I guess thats true in your reality
    thats true in my reality too
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  20. #1130
    LIVING determined4000's Avatar
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    Originally Posted by ThailandBrah View Post
    well if you think that I need one, then I guess thats true in your reality
    I least I live in reality
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  21. #1131
    Registered User ThailandBrah's Avatar
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    Not very nice guys. I mean it was a simple question, next time I will take it to PM. Let this not be about me, this is about the Solutions offseason progress and his future competitions.
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  22. #1132
    Grunts Doing Crunches AdamWW's Avatar
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    Hey Bob... you know, in recognition of Hostess going under.. I think you should make mini-loafs with protein fluff filling, etc.... then post THAT recipe

    I'd definitely try to make those!
    "What would you do if you knew you couldn't fail?"
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  23. #1133
    LIVING determined4000's Avatar
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    Originally Posted by AdamWW View Post
    Hey Bob... you know, in recognition of Hostess going under.. I think you should make mini-loafs with protein fluff filling, etc.... then post THAT recipe

    I'd definitely try to make those!
    The protein Twinkie
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  24. #1134
    Grow Time Frankdaddy's Avatar
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    LOL lawddddd. I know you meant well, but honestly think about it, have you ever seen a bodybuilder right before the stage my dude? The skin and muscles are literally popping and everything shows, especially the bright lights under. If ab implants were possible, which I would never imagine being possible due to structural issues and flexibility problems, but they would be extremely obvious even more than lack of detailed abs. The fact is Bob just needs to grow them, and they will define more than now, but he knows they are genetic disadvantage just like some people have a lack of quad sweep, high calve insertions, etc...
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  25. #1135
    Chef Bob The Solution's Avatar
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    The Strength Guys Squat Cycle
    Week 4 Day 1

    5 Minute Warm Up on Bike

    Pull-Ups:
    30 Reps over various grips and Sets

    3 Stance Back Squats (2 Sets Narrow, 2 Sets Shoulder With, 2 Sets Very Wide) ((85% @ 6 Reps))
    135 x 10
    185 x 8
    285 x 6 (6 Sets) (2 Narrow, 2 Shoulder, 2 Wide)

    285 x 15
    **** ALL TIME PR


    +10 Pounds

    Close Grip Seated Cable Row (4:0:1 Tempo)
    100 x 10
    125 x 10 (6 Sets)

    +5 Pounds

    Wide Grip Lat Pull-Down (4:0:1 Tempo)
    100 x 10
    125 x 10 (4 Sets)

    +5 Pounds

    Dumbbell Shoulder Press (4:0:1 Tempo)
    50's x 10
    60's x 10
    70's x 10 (4 Sets)

    Single Arm Standing Cable Curl (3 Second Negative) // Superset // Reverse EZ Bar Curl (Explosive)
    1 Warm Up
    20 x 10 (4 Sets) // 60 x 20 (4 Sets)

    ** Final Week of the 4 week Squat Program, may take some time off after its done, Physically and Mentally getting beat up here. Shoulders and lower back are feeling some heat, btu then again the heavier i do get the more stress it puts on my lower back making it tighter. Overall pushing hard and seeing gains! Lets roll!

    Will be in Pittsburgh this weekend seeing family, so no excuses to miss workouts. Will be hitting a workout on Saturday with a guy from BB.com (Usawinston)


    Post-Workout:

    Beef Bacon, Potato and Cheese Fritatta with hot Sauce,
    Peanut Butter and Chocolate French Toast with Honey, Berries, and Bananas
    Last edited by The Solution; 12-04-2012 at 01:52 PM.
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  26. #1136
    The Blank psychodiver9's Avatar
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    Solid progress. You deserve a break with this brutal routine
    PL Log
    http://forum.bodybuilding.com/showthread.php?t=154662503

    BTK!

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

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  27. #1137
    Chef Bob The Solution's Avatar
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    Originally Posted by psychodiver9 View Post
    Solid progress. You deserve a break with this brutal routine
    A deload or time
    Off may be in store

    It will
    Be 20 weeks this weekend since my show... So I need to practice what I preach
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  28. #1138
    Approaching Infinity Shazriki's Avatar
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    Deload could indeed in order. 20 weeks without any light lifting? Beast.
    [If It Fits Your Macros Crew] - Reversing on foie gras and oreos

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  29. #1139
    Registered Bro triplewhammy's Avatar
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    Originally Posted by Shazriki View Post
    Deload could indeed in order. 20 weeks without any light lifting? Beast.
    I agree. That much Leg work no less.
    Join me on "The Journey"...Video Series and Offseason Log!
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  30. #1140
    <<TEAM MAGNUM>> B Con's Avatar
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    You've definitely earned whatever time off or deload session you may get Bob. Keep up the great work.
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