The Hunger for Success: The Solution's Offseason

[The Solution]

As always doing what you do best
Train hard, lift big and eat well

I wish you would do the same regarding eating sir. Time for you to GROW!

275 for 50 reps? Sheeiiiitt awesome Bob. Killer workout and jelly of DQ blizzard, I love those. Need your opinion on something diet related too, will pm later.

PM away brother, you have my email. I would suggest shooting me another Email, much easier.

Awesome looking leg session Bob...275 for 50 reps with a pause is pretty brutal.

I can't remember the last time I did standing leg curls. Good work, Bob

My gym has pretty much anything, its awesome, full of people who compete and has a very competitive atmosphere. Love this place.

where are you guys getting 50 reps from? he did 5 sets of 10

This guy is hilarious.. lol

[Jared.P]

Team Inov8 Elite Performance
Mesocycle #1
Week 4 Day 3

Tempo Indicator: (Eccentric:Pause:Concentric)

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

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

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)

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

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

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)

Post-Workout:

Dairy Queen Smores Blizzard:

workout bump for ya Bob!

cant say much else other than what's already been said - you know you do awesome work. the db inclines and squats are really solid. great weight on both with some good tempo to them

[nathangreen]

Team Inov8 Elite Performance
Mesocycle #1
Week 4 Day 3

Tempo Indicator: (Eccentric:Pause:Concentric)

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

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

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)

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

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

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)

Post-Workout:

Dairy Queen Smores Blizzard:

[img]http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/null-63.jpg[img]

Mirin the Smores Blizzard. Had one for the first time a few weeks back (my first blizzard as well) and it was awesome!. IIRC don't you normally keep fats low? Does that make it hard to fit stuff like that in? I'd imagine the fat is quite high on em

[The Solution]

Mirin the Smores Blizzard. Had one for the first time a few weeks back (my first blizzard as well) and it was awesome!. IIRC don't you normally keep fats low? Does that make it hard to fit stuff like that in? I'd imagine the fat is quite high on em

Called Moderation buddy.

[Vytis]

Called Moderation buddy.

Not only the fats are high, but those things are damn expensive, lol...moderation is right...

[ShadowWolfe]

bob is your training team affiliated with inov8 shoe company? or is it purely coincidental that inov8 is the name of a fitness shoe company that makes lifting/training shoes.

http://www.inov-8.com/New/Global/Index.asp?L=26



edit: I noticed they have a team section as well for crossfit, tri-athletes, and runners

http://www.inov-8.com/New/Global/Tea...8-UK.html?L=26


are you part of this?

[NIKE09440]

Do you do any cardio?

[The Solution]

Not only the fats are high, but those things are damn expensive, lol...moderation is right...

Blizzards expensive? they are like 3$ for a medium

Do you do any cardio?

20 Minutes LISS 4x a week
10 minute HIIT 2x a week

[jpfaherty]

Dairy Queen Smores Blizzard:

You clearly don't take body building seriously

[BabyOilBrah]

You clearly don't take body building seriously

This

[The Solution]

You clearly don't take body building seriously

Says the guy who eats more cupcakes than i eat ice cream.
You Trolling me brah?

[Devils]

Says the guy who eats more cupcakes than i eat ice cream.
You Trolling me brah?

For Christs sake clean up your diet, you think you can make gains eating ice cream? C'mon man!

[The Solution]

For Christs sake clean up your diet, you think you can make gains eating ice cream? C'mon man!

Looks in your journal.....
Damn trolls!

[Devils]

Looks in your journal.....
Damn trolls!

jakes on you I've actually been eating fish and asparagas for 2 months at 2600 cals.

[The Solution]

jakes on you I've actually been eating fish and asparagas for 2 months at 2600 cals.

hmmm

http://forum.bodybuilding.com/showth...post1100528443

[b]I've tracked my weight for the last few months, here's an interesting breakdown of my daily fluctuations. Calories have been between 3500 and 4500 a day.

[Devils]

hmmm

http://forum.bodybuilding.com/showth...post1100528443

Shoot you got me

[The Solution]

Team Inov8 Elite Performance
Mesocycle #1
Week 4 Day 4

Tempo Indicator: (Eccentric:Pause:Concentric)

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

+10 Pounds

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:

Grande fajita quesadilla, Mexican Rice, Mexican Beans with Cheese, and a side of Sour Cream + Veggies:

[BabyOilBrah]

Awesome work Bob, incline DB curls are a sickening exercise, I need to hit them more often. Aww I love Mexican, that food look amazing, mainly the rice and beans lol.

[azs]

Impressive volume on that workout bro. Do you cook all your own food? Looks so good man. I'm just too impatient to wait for cooked nice food after a workout haha

[The Solution]

Team Inov8 Elite Performance
Mesocycle #1
Week 4 Day 2

Tempo Indicator: (Eccentric:Pause:Concentric)

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

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

+10 Pounds

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

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

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:

Cinnamon Swirl Overnight oats mixed with Banana's, Strawberries, Cinnamon Burst Cheerios, Pretzels, and a Speculoos Cookie:

Awesome work Bob, incline DB curls are a sickening exercise, I need to hit them more often. Aww I love Mexican, that food look amazing, mainly the rice and beans lol.

!! Yes sir

Impressive volume on that workout bro. Do you cook all your own food? Looks so good man. I'm just too impatient to wait for cooked nice food after a workout haha

Yes, maybe once a week i will eat out, but thats rare... I enjoy cooking, but once you learn how to cook it actually is easy to cook in bulk and make things look /taste better with small adjustments, seasonings, sauced, marinades etc... It takes me maybe 20-30 minutes total to cook my food for the entire day

[BabyOilBrah]

Sickening work dude, I'm pumped to try some slow tempo stuff.

[The Solution]

Team Inov8 Elite Performance
Mesocycle #1
Week 4 Day 5

Tempo Indicator: (Eccentric:Pause:Concentric)

Leg Press (Feet High and Wide) (20:1:1)
1 Minute Rest
4 Plates/Side x 3 (5 Sets)

A1: Lying Leg Curl (Eccentric Focus) ((20:1:1)
115 x 3 (4 Sets)

+5 Pounds

A2: Dumbbell Lunges: (1:1:1)
90 Seconds Between Supersets
55's x 16 Steps (4 Sets)

Safety Bar Squat (Myoreps) ((2:1:1))
2 Minute Rest
195 x 6+3+3 (3 Sets)

+10 Pounds

B1: Stiff Leg Deadlifts: (3:3:1)
225 x 10 (4 Sets)

B2: Hack Squat (1:1:1)
30 Second Rest Between Superset
2 Plates + 25/Side x 10 (4 Sets)

C1: Lying Leg Curl (2:1:1)
65 x 15 (4 Sets)

C2: Donkey Calf Raise (3:3:3)
3 Plates Total x 8 (4 Sets)


Post-Workout:

Cinnamon Swirl Egg Pancake:

[jaredmus]

My journal is full of good stuff...stop by if you ever get bored.

Team Inov8 Elite Performance
Mesocycle #1
Week 4 Day 4

Tempo Indicator: (Eccentric:Pause:Concentric)

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

+10 Pounds

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:

Grande fajita quesadilla, Mexican Rice, Mexican Beans with Cheese, and a side of Sour Cream + Veggies:

love me some mexican good, I swear we have the same taste
and training looks good can not wait to team up with them in january , keep at it bob

[TakedaShingen]

20sec negatives!!!

That SLDL/Hack is strong, and mean as hell. Nice.

[BabyOilBrah]

199.8lbs this morning woot! First time under 200 since HS.

[The Solution]

love me some mexican good, I swear we have the same taste
and training looks good can not wait to team up with them in january , keep at it bob

Joining Team INov8? YES SIR!

20sec negatives!!!

That SLDL/Hack is strong, and mean as hell. Nice.

Gotta get them to grow....

Sneak Peak:



Id say its working!

199.8lbs this morning woot! First time under 200 since HS.

Got your email sir!

[Jared.P]

looking great right now bob! i know you're not "lean enough" for you or competition, but it seems like when it comes time to go into prep again it shouldnt take much to really shred down good stuff

[TakedaShingen]

Gotta get them to grow....

Sneak Peak:



Id say its working!

Do you even legs, Bob?

[Balddude]

20s negatives what in the...

Mirin those hammies man, you are looking real on point bob!

[bunnybuilder]

Do you even legs, Bob?

Agreed...legs looking big and ripped. Calves are shredded. Awesome work man.