The Hunger for Success: The Solution's Offseason

[The Solution]

You're looking good and all Bob, but I'm still thinking about that PB pie...

Caused me to lose more weight maybe i need more

Looking. Thick. Solid. Tight.

Nice work.

Thats what she said?

[Vytis]

Then more PB pie it is....and maybe save a slice for me, lol.

[NDeeps27]

Then more PB pie it is....and maybe save a slice for me, lol.

In for awesome workouts and PB pie slices

[The Solution]

Team Inov8 Elite Performance
Mesocycle #1
Week 3 Day 1

Rep Tempo (Eccentric:Pause:Concentric)

A1: DB Flat Bench Press (3:1:3)
80's x 8 (4 Sets)

+2 Reps

A2: Flat Hammer Strength Chest Press (1:1:1)
90 Sec Rest between superset
2 Plates/Side x 20 (4 Sets)

+5 Reps

Incline Barbell Bench (2:1:1)
30 Seconds Rest
175 x 6 (6 Sets)

+1 Set

Hammer Strength Shoulder Press: (1:2:1) ((Myo Reps))
2 Minute Rest
2 Plates/Side x 10 + 3 (2 Sets)

B1: Reverse Pec Dec: (1:1:2)
65 x 10 (3 Sets)

B2: Side Laterals: (3:1:1)
20's x 10 (3 Sets)

B3: Band Pull-Aparts: (1:1:1)
90 Second Rest Between Tri-Set
BW x 10 (3 Sets)

Weighted Dips (Eccentric Hold) (20:1:1)
BW + 50 (Chains) ((3 Sets))

Post-Workout:

1lb Top Sirlion, 1.5lb Hashbrowns, and grilled Asparagus

Then more PB pie it is....and maybe save a slice for me, lol.

I need some ice cream.

In for awesome workouts and PB pie slices

Eh... could be better with more kcals for food

[The Solution]

Team Inov8 Elite Performance
Mesocycle #1
Week 3 Day 4

Tempo Indicator: (Eccentric:Pause:Concentric)

A1: Rope Pushdown (1:2:1)
140 x 8 (5 Sets)

A2: Hammer Strength Dip Machine (1:2:1)
45 Second Rest Between Superset
3 Plates+25/Side x 8 (5 Sets)

B1: Incline Skull Crusher (2:1:4)
110 x 8 (5 Sets)

B2: Incline DB Curl (2:1:4)
45 Second Rest Between Superset
30's x 8 (5 Sets)

Cross Body Hammer Curl: (2:0:1)
90 Second Rest Between Sets
35's x 15 (4 Sets)

Barbell Curl (Myo Reps) (2:0:1)
90 Second Rest between Sets
75 x 8 + 4 (3 Sets)

Machine Preacher Curl: (1:1:1)
15 Second Rest Between Sets
1 Plate + 25 x 4 (6 Sets)

C1: Seated Calf Raise: (1:1:1)
2 Plates x 10 (6 Sets)

C2: Cable Crunch: (1:1:1)
100 x 15 (6 Sets)


Post-Workout:

Chicken Parm:

[The Solution]

Team Inov8 Elite Performance
Mesocycle #1
Week 3 Day 3

Tempo Indicator: (Eccentric:Pause:Concentric)

Barbell Squat (2:1:1 Rep Tempo)
3 Minute Rest
275 x 10 (5 Sets)

+2 Reps

A1: Lying Leg Curls (3:1:3 Rep Tempo)
60 Second Rest
100 x 8 (3 Sets)

+2 Reps

A2: Standing Leg Curl (3:1:3 Rep Tempo)
90 Second Rest Between Superset
50 Each Leg x 6 (3 Sets)

B1: Adductor Machine (5:1:5)
100 x 6 (4 Sets)

+1 Set

B2: Leg Extension (5:1:5)
30 Second Rest Between Superset
40 Each Leg x 6 (4 Sets)

+1 Set

Incline DB Bench Press: (2:1:1)
90 Second Rest
85's x 6 (4 Sets)

+5 Pounds

Hammer Strength Pec Dec: (1:1:1)
15 Second Rest
130 x 4 (6 Sets)

Bent Over DB Rear Lateral Raise: (1:1:1)
60 Second Rest
20's x 12 (5 Sets)

+1 Set

Post-Workout:

Spicy Thai Beef and Red Potato Curry:

[jaredmus]

Team Inov8 Elite Performance
Mesocycle #1
Week 3 Day 3

Tempo Indicator: (Eccentric:Pause:Concentric)

Barbell Squat (2:1:1 Rep Tempo)
3 Minute Rest
275 x 10 (5 Sets)

+2 Reps

A1: Lying Leg Curls (3:1:3 Rep Tempo)
60 Second Rest
100 x 8 (3 Sets)

+2 Reps

A2: Standing Leg Curl (3:1:3 Rep Tempo)
90 Second Rest Between Superset
50 Each Leg x 6 (3 Sets)

B1: Adductor Machine (5:1:5)
100 x 6 (4 Sets)

+1 Set

B2: Leg Extension (5:1:5)
30 Second Rest Between Superset
40 Each Leg x 6 (4 Sets)

+1 Set

Incline DB Bench Press: (2:1:1)
90 Second Rest
85's x 6 (4 Sets)

+5 Pounds

Hammer Strength Pec Dec: (1:1:1)
15 Second Rest
130 x 4 (6 Sets)

Bent Over DB Rear Lateral Raise: (1:1:1)
60 Second Rest
20's x 12 (5 Sets)

+1 Set

Post-Workout:

Spicy Thai Beef and Red Potato Curry:

After I am done with contest prep and start my offseason after about 3 months of PHAT in a non caloric deficit, after I run a 12 week cycle of it I plan on teaming up with Team Inov8 after seeing your results and some of their other clients
things looking good in here as always Bob, keep it coming man
BTW out of all your cellucor concoctions which is your favorite?

[ShadowWolfe]

do they have you on a bro-split? I noticed an arm only day.

[The Solution]

After I am done with contest prep and start my offseason after about 3 months of PHAT in a non caloric deficit, after I run a 12 week cycle of it I plan on teaming up with Team Inov8 after seeing your results and some of their other clients
things looking good in here as always Bob, keep it coming man
BTW out of all your cellucor concoctions which is your favorite?

Definitely shoot austin an email brother:
austin@inov8eliteperformance.com
let him know bob sent you, he will really take care of you.

Really on favorite, just depends on the mood my man!

do they have you on a bro-split? I noticed an arm only day.

So arm days now classify splits as Bro Split's? Interesting...
I still train Chest/Shoulders/Legs 2x a week and extra focus on my lower back which is a weak spot.

[NDeeps27]

do they have you on a bro-split? I noticed an arm only day.

Not a bro split, worry less about the name of a routine and lift fricken heavy. Simple

[Sean26607]

After I am done with contest prep and start my offseason after about 3 months of PHAT in a non caloric deficit, after I run a 12 week cycle of it I plan on teaming up with Team Inov8 after seeing your results and some of their other clients
things looking good in here as always Bob, keep it coming man
BTW out of all your cellucor concoctions which is your favorite?

Piggy backing off of what Bob said, INOV8 will take care of you....you can't go wrong. No cookie cutter programs

[ebomb55]

Since this is the topic of discussions, based on Bob's recommendation, I have teamed up with INOV8 for the remaining 13 weeks of my contest prep. Very excited to see what we can do together.

[Vytis]

Speaking of ice cream, just bought some banana cream Gelato myself....can't wait until Saturday...

[The Solution]

Not a bro split, worry less about the name of a routine and lift fricken heavy. Simple

Piggy backing off of what Bob said, INOV8 will take care of you....you can't go wrong. No cookie cutter programs

^^^ This...

Since this is the topic of discussions, based on Bob's recommendation, I have teamed up with INOV8 for the remaining 13 weeks of my contest prep. Very excited to see what we can do together.

Wise Wise move man, will be following!

Speaking of ice cream, just bought some banana cream Gelato myself....can't wait until Saturday...

Got some for me tomorrow too!

[ShadowWolfe]

IMO a full blown dedicated arm day is part of a bro split, so yes. FWIW a bro split would be considered chest,back,shoulders,legs,arms. 5 days a week.


Anyways not sure why that comment was hated on, some of the biggest guys in the gym are bros.



Is your coach from invo8 the same coach from TSG?

[azs]

Nice session bro! Have just woken up and haven't got out of bed for breakfast yet, but looking at that meal is getting me pretty hungry

[NDeeps27]

IMO a full blown dedicated arm day is part of a bro split, so yes. FWIW a bro split would be considered chest,back,shoulders,legs,arms. 5 days a week.


Anyways not sure why that comment was hated on, some of the biggest guys in the gym are bros.



Is your coach from invo8 the same coach from TSG?

Not trying to hate on you man, just thought you meant it in a negative way.
No problems!

[The Solution]

IMO a full blown dedicated arm day is part of a bro split, so yes. FWIW a bro split would be considered chest,back,shoulders,legs,arms. 5 days a week.


Anyways not sure why that comment was hated on, some of the biggest guys in the gym are bros.

Is your coach from invo8 the same coach from TSG?

Ok cool? Guess what my split is not one body part a week as you can see in the 5 days I train so no it's not a "bro" split by your
standards

Either way I'm hitting many body parts 2x a week 20 pounds less and stronger

Must be the bro, you could still squat 3x a week and have an arm day like I did before and consider that bro too by your standards ?

Austin was with TSG now with Matt and Chris for inov8

[demonwareltd]

Ok cool? Guess what my split is not one body part a week as you can see in the 5 days I train so no it's not a "bro" split by your
standards

Either way I'm hitting many body parts 2x a week 20 pounds less and stronger

Must be the bro, you could still squat 3x a week and have an arm day like I did before and consider that bro too by your standards ?

Austin was with TSG now with Matt and Chris for inov8

I have "bro workouts" too - why is it such a bad thing? I refer to them as such too. Until my arms catch up I have no problem telling people I'm hitting a bro workout today. Curls for the girls...

[Sean26607]

Since this is the topic of discussions, based on Bob's recommendation, I have teamed up with INOV8 for the remaining 13 weeks of my contest prep. Very excited to see what we can do together.

Nice brotha!! You can't go wrong! Keep us posted on your progress, ya?

[Sean26607]

I have "bro workouts" too - why is it such a bad thing? I refer to them as such too. Until my arms catch up I have no problem telling people I'm hitting a bro workout today. Curls for the girls...

What's up D?!

As long as you aren't only training arms 5x a week I think you're good to go

[azs]

What's up D?!

As long as you aren't only training arms 5x a week I think you're good to go

*as long as you start and end each workout with curls you're good to go (ntsrs)

Need guns to produce sons

nah but as long as you hit all of your muscle groups, and target any groups that are weak you're all good

[The Solution]

Team Inov8 Elite Performance
Mesocycle #1
Week 3 Day 2

Tempo Indicator: (Eccentric:Pause:Concentric)

V-Bar Pulldown: (2:1:1)
15 Second Rest
110 x 12 (4 Sets)

+10 Pounds

A1: Rack Deadlift (2:1:1 Rep Tempo)
285 x 8 (4 Sets)

+2 Reps

A2: Wide Grip Partial Pulldown (2:1:1 Rep Tempo)
2 Minute Rest Between Superset
120 x 10 (4 Sets)

+2 Reps

Weighted HyperExtension: (3:1:1)
90 Second Rest
BW + 25 x 8 (5 Sets)

B1: Hammer Strength Low Row: (4:1:1)
40 (Each Hand) x 15 (3 Sets)

B2: DB Pullover: (2:1:1)
45 x 15 (3 Sets)
1 Minute Rest between Superset

+3 Reps

C1: DB Shrug: (2:1:1)
100's x 10 (4 Sets)

C2: Hanging Leg Raise (1:1:1)
1 Minute Rest Between Superset
BW x 15 (5 Sets)


Post-Workout:

Spinach and Feta Cheese greek Turkey Burgers, Sweet Potato fries with a Cinnamon Swirl Peanut Butter Dipping Sauce:

I have "bro workouts" too - why is it such a bad thing? I refer to them as such too. Until my arms catch up I have no problem telling people I'm hitting a bro workout today. Curls for the girls...

Nah D, only curls in the squat rack = Bro

What's up D?!

As long as you aren't only training arms 5x a week I think you're good to go

Word! Hit me back with that text i just sent you. I need to hear about your latest decision!
Also your goods will be sent soon Sean, Thanks again for a good time in Colorado was awesome to meet and train with you

[Balddude]

Loving the rack pulls man, I remember programming that exercise in for a period of time and 3 sets of 8 would absolutely destroy me always

Great eats and workouts as always bob!

[Sean26607]

Team Inov8 Elite Performance
Mesocycle #1
Week 3 Day 2

Tempo Indicator: (Eccentric:Pause:Concentric)

V-Bar Pulldown: (2:1:1)
15 Second Rest
110 x 12 (4 Sets)

+10 Pounds

A1: Rack Deadlift (2:1:1 Rep Tempo)
285 x 8 (4 Sets)

+2 Reps

A2: Wide Grip Partial Pulldown (2:1:1 Rep Tempo)
2 Minute Rest Between Superset
120 x 10 (4 Sets)

+2 Reps

Weighted HyperExtension: (3:1:1)
90 Second Rest
BW + 25 x 8 (5 Sets)

B1: Hammer Strength Low Row: (4:1:1)
40 (Each Hand) x 15 (3 Sets)

B2: DB Pullover: (2:1:1)
45 x 15 (3 Sets)
1 Minute Rest between Superset

+3 Reps

C1: DB Shrug: (2:1:1)
100's x 10 (4 Sets)

C2: Hanging Leg Raise (1:1:1)
1 Minute Rest Between Superset
BW x 15 (5 Sets)


Post-Workout:

Spinach and Feta Cheese greek Turkey Burgers, Sweet Potato fries with a Cinnamon Swirl Peanut Butter Dipping Sauce:





Nah D, only curls in the squat rack = Bro



Word! Hit me back with that text i just sent you. I need to hear about your latest decision!
Also your goods will be sent soon Sean, Thanks again for a good time in Colorado was awesome to meet and train with you

Yessir. Ill text u back during cardio lol.

And you're always welcome here!

[The Solution]

Loving the rack pulls man, I remember programming that exercise in for a period of time and 3 sets of 8 would absolutely destroy me always

Great eats and workouts as always bob!

Yes SIr!

Yessir. Ill text u back during cardio lol.

And you're always welcome here!

new FFDP you will love bro!

[ebomb55]

Back session looks sick.

[The Solution]

Back session looks sick.

Wait till Austin puts together your program, you will be in some pain. The guy is very good at what he does. And hes been under Meadows eye for over 1.5 years.

[azs]

Mirin the slow eccentric on those rows. Food looks good as always.

[Bnizzle163]

I haven't done rack pulls in ages. Always givin' me good ideas when I come in here, in the gym and the kitchen .