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  1. #1141
    ∆--Be the Change--∆ The Big Sleep's Avatar
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    Originally Posted by The Solution View Post
    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
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  2. #1142
    Nutrex Midwest Rep Rog447's Avatar
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    Originally Posted by B Con View Post
    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?
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  3. #1143
    ♠ FORGED IRON TRAINING ♠ audieswu's Avatar
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    Originally Posted by The Solution View Post
    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.
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  4. #1144
    Chef Bob The Solution's Avatar
    Join Date: May 2007
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    Originally Posted by The Solution View Post
    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
    Originally Posted by Shazriki View Post
    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.

    Originally Posted by B Con View Post
    You've definitely earned whatever time off or deload session you may get Bob. Keep up the great work.
    You know it B

    Originally Posted by The Big Sleep View Post
    That is a crazy stretch B, dedicated as they come
    Originally Posted by Rog447 View Post
    Agreed, Bob....how is the hips/knees/IT bands feeling?
    Originally Posted by audieswu View Post
    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
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  5. #1145
    Nullius in verba neddo's Avatar
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    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!
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  6. #1146
    Chef Bob The Solution's Avatar
    Join Date: May 2007
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    Originally Posted by neddo View Post
    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!
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  7. #1147
    Chef Bob The Solution's Avatar
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    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
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  8. #1148
    Fat in Heart Balddude's Avatar
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    Originally Posted by The Solution View Post
    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!
    My Lifting Log: http://forum.bodybuilding.com/showthread.php?t=154479513

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  9. #1149
    Fatty at heart! foodpr0n's Avatar
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    Originally Posted by The Solution View Post
    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.
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  10. #1150
    Chef Bob The Solution's Avatar
    Join Date: May 2007
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    Originally Posted by Balddude View Post
    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.

    Originally Posted by foodpr0n View Post
    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!
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  11. #1151
    <<TEAM MAGNUM>> B Con's Avatar
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    Great work Bob. Bread pudding? Believe it or not, I just had my first bite of that stuff back at the O.
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  12. #1152
    Chef Bob The Solution's Avatar
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    Originally Posted by B Con View Post
    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!
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  13. #1153
    Registered Bro triplewhammy's Avatar
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    Yeah for real 150x20x6 is downright naughty.
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  14. #1154
    TSN Lead Rep / Athlete Sean26607's Avatar
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    Originally Posted by The Solution View Post
    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.
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  15. #1155
    Once more into the fray.. IrishPilot's Avatar
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    Originally Posted by The Solution View Post
    - 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.
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  16. #1156
    there is no offseason mivi320's Avatar
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    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.
    If you want it bad enough, you'll find a way.
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  17. #1157
    Registered User ShadowWolfe's Avatar
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    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.
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  18. #1158
    PURE INSANITY NaturalPursuit's Avatar
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    Loving that there squat volume bro!


    deload...eh if ya want
    100 lbs over stage weight and added 900+ lbs to my total...F#$KING GROWING INTO AN IFPA AND IFBB PRO!!!!

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  19. #1159
    Chef Bob The Solution's Avatar
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    Originally Posted by triplewhammy View Post
    Yeah for real 150x20x6 is downright naughty.
    Naughty? Barley worked up a sweat

    Originally Posted by Sean26607 View Post
    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!

    Originally Posted by IrishPilot View Post
    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.

    Originally Posted by mivi320 View Post
    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!

    Originally Posted by ShadowWolfe View Post
    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.
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  20. #1160
    Like I said, we hongry Verint's Avatar
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    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.
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  21. #1161
    Chef Bob The Solution's Avatar
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    Originally Posted by Verint View Post
    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.
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  22. #1162
    Lean Bulking jkh25's Avatar
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    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
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  23. #1163
    Registered User ThailandBrah's Avatar
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    oh lawd, do you even squat?
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  24. #1164
    Chef Bob The Solution's Avatar
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    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



    Originally Posted by jkh25 View Post
    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.
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  25. #1165
    The Blank psychodiver9's Avatar
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    Congrats on the PR. Really killing this bulk Bob!
    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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  26. #1166
    Chef Bob The Solution's Avatar
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    Originally Posted by psychodiver9 View Post
    Congrats on the PR. Really killing this bulk Bob!
    Far from that .. i aint killing anything, just doing what i enjoy and seeing results.
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  27. #1167
    dont call it a comeback scoveg13's Avatar
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    Another solid session Bob! Whaddya got planned after your much needed deload?
    MOCK Meet Results - 3.7.14
    Squat: 405
    Bench: 275
    Deadlift: 510

    My log: http://forum.bodybuilding.com/showthread.php?t=153834751

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  28. #1168
    The Blank psychodiver9's Avatar
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    Originally Posted by The Solution View Post
    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.
    PL Log
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  29. #1169
    Chef Bob The Solution's Avatar
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    Originally Posted by scoveg13 View Post
    Another solid session Bob! Whaddya got planned after your much needed deload?
    Whatever creativity Matt and Jason from the strength guys brew up

    Originally Posted by psychodiver9 View Post
    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!
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  30. #1170
    Registered Bro triplewhammy's Avatar
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    Originally Posted by The Solution View Post
    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...
    Join me on "The Journey"...Video Series and Offseason Log!
    http://forum.bodybuilding.com/showthread.php?t=130493573
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