The Hunger for Success: The Solution's Offseason

[The Big Sleep]

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

That is a crazy stretch B, dedicated as they come

[Rog447]

You've definitely earned whatever time off or deload session you may get Bob. Keep up the great work.

Agreed, Bob....how is the hips/knees/IT bands feeling?

[audieswu]

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

Take the time off, will do your body and mind good.

[The Solution]

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

Deload could indeed in order. 20 weeks without any light lifting? Beast.

Nah, im fine.. its mostly a mind over matter situation especially in this squat cycle with squatting 5x a week. Gotta stay focused. But its paying off.

You've definitely earned whatever time off or deload session you may get Bob. Keep up the great work.

You know it B

That is a crazy stretch B, dedicated as they come

Agreed, Bob....how is the hips/knees/IT bands feeling?

Take the time off, will do your body and mind good.

Hips/Knees/IT Bands are fine... might help that i get a deep tissue massage for 90 minutes tomorrow too

[neddo]

I don't go as hard in the paint as you, but I def need to look into a nice deep tissue sometime next semester.

Solid inspiration itt dude what with your crazy work schedule and still breaking your back in the gym. Good stuff!

[The Solution]

I don't go as hard in the paint as you, but I def need to look into a nice deep tissue sometime next semester.

Solid inspiration itt dude what with your crazy work schedule and still breaking your back in the gym. Good stuff!

I highly suggest a DT massage, honestly it will hurt like hell but in a good way (like foam rolling/rumble rolling) and plus the next day you wake up and if you hit legs you will be so flexible its silly not to mention feeling 100x better on your feet all day long.

Was at work at 6 a.m. this morning, no excuses to get it in brother!

[The Solution]

The Strength Guys Squat Cycle
Week 4 Workout 2

5 Minutes on Bike to Warm up Legs

Pull-Ups:
30 Reps over Various Sets/Grips

Front Squat: (65% Aim for 20 Reps):
Bar x 10
95 x 20
150 x 20 (6 Sets)
** 90 Seconds of Rest between Sets

+5 Pounds

Standing Military Press: (5 Reps @ 85%)
95 x 5
155 x 5 (6 Sets)

+5 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)

Couple Updates:

- Most Likely taking a deload for 7-10 days after this cycle finishes up this week (lifting tomorrow and then Saturday/Sunday in Pittsburgh with a member off bb.com)

- Deep Tissue Massage tonight! (Much Needed!)

- Also starting to switch to MFP (My Fitness Pal)
Link is here.. dont laugh at all the bro foods

http://www.myfitnesspal.com/food/diary/LayzieBone085


Post-Workout:

Cinnamon Raisin Bread Pudding with Cinnamon Roll Protein Pudding + Berries + Banana's

[Balddude]

Front Squat: (65% Aim for 20 Reps):
Bar x 10
95 x 20
150 x 20 (6 Sets)
** 90 Seconds of Rest between Sets

Intense volume is intense.

MFP is awesome, among all the calorie counters I tried it's easily the best in my books!

[foodpr0n]

The Strength Guys Squat Cycle
Week 4 Workout 2

I like ALL of this!
Shoulders must have been toast at the end!!

Also;

- Also starting to switch to MFP (My Fitness Pal)
Link is here.. dont laugh at all the bro foods

http://www.myfitnesspal.com/food/diary/LayzieBone085

Loving this!!!

MFP is where it's at.

[The Solution]

Intense volume is intense.

MFP is awesome, among all the calorie counters I tried it's easily the best in my books!

Fitguy by heart, you can see how much customization i do and how i always get down to weird Gram amounts lol.

I like ALL of this!
Shoulders must have been toast at the end!!

Also;

Loving this!!!

MFP is where it's at.

Toast? not to mention the heavy 10 reppers yesterday with a 4 second negative!

[B Con]

Great work Bob. Bread pudding? Believe it or not, I just had my first bite of that stuff back at the O.

[The Solution]

Great work Bob. Bread pudding? Believe it or not, I just had my first bite of that stuff back at the O.

Maybe I should bake some and being to the Arnold?
Ill be bringing baked goods and having others try it out I have had a Tom of requests for it
Ill have to get a list from others I know coming and what they want

You be there for magnum? If you are better hook it up!

[triplewhammy]

Yeah for real 150x20x6 is downright naughty.

[Sean26607]

I highly suggest a DT massage, honestly it will hurt like hell but in a good way (like foam rolling/rumble rolling) and plus the next day you wake up and if you hit legs you will be so flexible its silly not to mention feeling 100x better on your feet all day long.

Was at work at 6 a.m. this morning, no excuses to get it in brother!

Those massages do hurt...but it feels so good after, especially on leg day like you said.

[IrishPilot]

- Also starting to switch to MFP (My Fitness Pal)
Link is here.. dont laugh at all the bro foods

[url]http://www.myfitnesspal.com/food/diary/

Damn...you measure out your cinnamon and count the cals? I thought I was hardcore weighing everything in grams etc lol.

[mivi320]

Looking GREAT in here. Grats on the PR. Well deserved for a deload, some time off will do you well. Keep plugging along, motivated and determined as they come.

[ShadowWolfe]

sometimes weeks off come when your body wants it and you dont as well. This week i had a slight strain in my neck in the morning and decided to carry on with my workout, well the workout amplified it and practically paralyzed my neck, now im off work for a week. Body didnt want to carry on.

[NaturalPursuit]

Loving that there squat volume bro!


deload...eh if ya want

[The Solution]

Yeah for real 150x20x6 is downright naughty.

Naughty? Barley worked up a sweat

Those massages do hurt...but it feels so good after, especially on leg day like you said.

You arent kidding Sean. Feels so good but damn well worth it!

Damn...you measure out your cinnamon and count the cals? I thought I was hardcore weighing everything in grams etc lol.

Well Contest prep will do that to you, if your gonna count might as well count it all. Just my theory and preference.

Looking GREAT in here. Grats on the PR. Well deserved for a deload, some time off will do you well. Keep plugging along, motivated and determined as they come.

Well see! Cant wait to see what the next cycle brings and what Jason/Matt do write up!

sometimes weeks off come when your body wants it and you dont as well. This week i had a slight strain in my neck in the morning and decided to carry on with my workout, well the workout amplified it and practically paralyzed my neck, now im off work for a week. Body didnt want to carry on.

Well you got to listen to your body, dont be stubborn

The weights will always be there.. just like the stage will always be there

for now i need to add a ton of size to even be remotely competitive.

[Verint]

Great decision on trying out MFP. I love that program and swear by it. Let us know how you like it.
And what do the meals with the grams of fat/protein/carb mean on your trackings? Kind of confused by it.

[The Solution]

Great decision on trying out MFP. I love that program and swear by it. Let us know how you like it.
And what do the meals with the grams of fat/protein/carb mean on your trackings? Kind of confused by it.

Nothing to be confused over. it is a recipe i made and did not want to input everything for the meal (to save time)

sometimes i bulk cook baked goods, and then i just divide the total by how many days i will eat it (say if i bake something for work) and eat it over a 3 day span (say a huge loaf, muffins etc) .. easy to caluclate and divide and then see what it comes out to.

I dont have a microwave or fridge at most of my jobs (i have 3 part time) so i have to get away with some easy and small. what you see there is a Reese Muffin Mix Box + Water + Vanilla Whey Protein.

[jkh25]

150 x 20 (6 Sets)

^^ jaw dropped when I saw this.


Crazy weights bro! Keep up the good work. That cinammon roll protein pudding looks unreal too haha

[ThailandBrah]

oh lawd, do you even squat?

[The Solution]

The Strength Guys Squat Cycle
Week 4 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
345 x 3 (6 Sets)

All time Beltless PR
+10 Pounds

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)

Dorsiflex Calf Raise (Standing Calf Raise) // SuperSet // Seated Calf Raise (4 Second Negatives, Pause, Explode up)
BW X 20 // 1 Plate x 10
BW x 20 // 1 Plate + 25 x 10 (4 Sets)

Post-Workout:

Banana Cream Cinnamon Sugar Candied Sweet Potatoes + Honey + Cookie Butter Drizzle

150 x 20 (6 Sets)

^^ jaw dropped when I saw this.


Crazy weights bro! Keep up the good work. That cinammon roll protein pudding looks unreal too haha

20 Reps on Front Squat are no joke, especailly 90 seconds rest, it will be a major ego check.

[psychodiver9]

Congrats on the PR. Really killing this bulk Bob!

[The Solution]

Congrats on the PR. Really killing this bulk Bob!

Far from that .. i aint killing anything, just doing what i enjoy and seeing results.

[scoveg13]

Another solid session Bob! Whaddya got planned after your much needed deload?

[psychodiver9]

Far from that .. i aint killing anything, just doing what i enjoy and seeing results.

setting prs while gaining weight and maintain sick leanness is killing it in my opinion.

[The Solution]

Another solid session Bob! Whaddya got planned after your much needed deload?

Whatever creativity Matt and Jason from the strength guys brew up

setting prs while gaining weight and maintain sick leanness is killing it in my opinion.

Lean? Bahahaha 22-23 pounds above stage weight in 20 weeks is not lean!

[triplewhammy]

Whatever creativity Matt and Jason from the strength guys brew up



Lean? Bahahaha 22-23 pounds above stage weight in 20 weeks is not lean!

I think you're looking pretty mean and lean in the latest pics! Just wait bro, I have video footage of me last year at 220...hehe...