The Hunger for Success: The Solution's Offseason

[dailob]

Team Inov8 Elite Performance
Mesocycle #3
Week 4 Day 1

Tempo Indicator: (Eccentric:Pause:Concentric)

Safety Bar Squats: (2:1:1) (( Myo Reps ))
300 x 8 + 4 (2 Sets)

sorry for being a noob but i have never see something like what you're using... i always hating the pressure that the bar puts on my body so maybe that's what i'll look into getting - what are your thoughts about that safety bar?

[The Solution]

Team Inov8 Elite Performance
Mesocycle #3
Week 4 Day 1

Tempo Indicator: (Eccentric:Pause:Concentric)

Safety Bar Squats: (2:1:1) (( Myo Reps ))
300 x 8 + 4 (2 Sets)


https://www.youtube.com/watch?v=rkbEd19UfXM

+15 Pounds

Leg Press (2:1:1)
5 Plates+10/Side x 10 (6 Sets)

A1: Lying Leg Curl: (3:1:1)
110 x 8 (3 Sets)

A2: Standing Single Leg Curl: (3:1:1)
40 (Each Leg) x 8 (3 Sets)

B1: Leg Extension (2:1:1)
45 x 15 (4 Sets)

B2: Wall-Sit:
45 Seconds (4 Sets)

B3: DB Step Up (2" Box):
30's x 16 Steps (4 Sets)

Post-Workout:

Ben N Jerry's Milk and Cookies:

sorry for being a noob but i have never see something like what you're using... i always hating the pressure that the bar puts on my body so maybe that's what i'll look into getting - what are your thoughts about that safety bar?

Much harder than a back squat, more pressure on sitting back and getting on your heels. It really will change the way your center of gravity is set when squatting. i highly suggest it.

[Woody-5]

Strong squatting dude!

That lying / standing leg curl combo looks brutal with that 3 count negative. My hammies ache just thinking about it

Haven't tried the BJs milk and cookies- looks good! Half baked is always my go to

[The Solution]

Strong squatting dude!

That lying / standing leg curl combo looks brutal with that 3 count negative. My hammies ache just thinking about it

Haven't tried the BJs milk and cookies- looks good! Half baked is always my go to

Graeters Cookies and Cream > BnJ Milk and cookies for cookie

[BabyOilBrah]

Love the SSB work, nice I saw the vid on my YT feed before coming on here.

[AdamMcD]

Would you polish a full tub of ice cream for the cheat meal? Feels good not to have to count macros sometimes.

Are you still working with Scooby for nutrition?

[TakedaShingen]

Much harder than a back squat, more pressure on sitting back and getting on your heels. It really will change the way your center of gravity is set when squatting. i highly suggest it.

I've never actually Safety Bar Squatted.

You say it sets your center of gravity back a little more forcing more heel drive. How does this compare to let's say a front squat, which sounds like the same concept? Where is majority of the safety bar squat focus? Quads? Or is it akin to a back squat where there is that definite ham/glute portion to the motion as well?

[DJaRiHardstyle]

getting strong, getting big, staying lean.... this thread never fails to amaze me.. keep it up bob!

[The Solution]

Cellucor Molten Chocolate Pumpkin Protein Cake



https://www.youtube.com/watch?v=i9jTZ9brosw


Recipe

Dry:
1 Scoop Molten Chocolate Cellucor Whey
55g Pancake Mix
8g SF/FF Pudding
3g Splenda
Tsp Baking Powder
Dash Salt


Wet:
2 Egg White (Stiffened/Folded into mix)
50g Greek Yogurt
120g Libbys Pumpkin
Dash Vanilla Extract


Directions

Pre-Heat Oven to 350

Combine all Dry (Salt, Baking Powder, Whey, Pancake Mix, SF/FF Pudding) 
Then add in the Pumpkin + Greek Yogurt to the dry mix, and then 
in a separate bowl mix the egg whites (2) by itself to a stiff peak (around 2-3 minutes) and SLOWLY fold into the mixture.

This will help with moisture and overall texture and cook in the oven with sprayed down tin/baking pans and level out the mixture to about half way up the pan so it can allow the final protein cake to rise in the oven.

Grab a Pyrex Dish or a circular baking dish and make sure you spray it with cooking spray and transfer the batter into the dish and level off to an even surface so you get an even leveled final product.

Cook for around 30 minutes and monitor the protein cake by sticking a toothpick in the center. Use a toothpick to pick the center to make sure no residue comes off showing you that the final product is complete.

Allow 2-3 minutes to cool and then enjoy!


Macros

~450 kcals
~4g Fat
~60g Carbs
~40g Protein

Love the SSB work, nice I saw the vid on my YT feed before coming on here.

My man.

Would you polish a full tub of ice cream for the cheat meal? Feels good not to have to count macros sometimes.

Are you still working with Scooby for nutrition?

Cheat would be a meal + pint of ice cream

I have been with Jason for over 4+ years. i wont be changing.

I've never actually Safety Bar Squatted.

You say it sets your center of gravity back a little more forcing more heel drive. How does this compare to let's say a front squat, which sounds like the same concept? Where is majority of the safety bar squat focus? Quads? Or is it akin to a back squat where there is that definite ham/glute portion to the motion as well?

Its harder than a front squat man. Honestly give it a shot it is brutal
Majority hamstrings because of the center of gravity really activates your quads to a different center of gravity. Its much easier to sit back and allowing you to really get on your heels.

getting strong, getting big, staying lean.... this thread never fails to amaze me.. keep it up bob!

Trying to.

[ErikTheElectric]

New recipe looks amazing bob. Will have to try it out soon!

Props for staying lean and gaining tons of strength. Definitely doing things right ITT. Keep it up.

[ThailandBrah]

Good newz Bobbo

Those safety squat bars actually weight 50lbs not 45lbs.

305... you did it man. Congrats

[The Solution]

Team Inov8 Elite Performance
Mesocycle #3
Week 4 Day 2

Tempo Indicator: (Eccentric:Pause:Concentric)

DB Row (2:1:1)
95's x 8 (4 Sets)

Weighted HyperExtension: (2:1:1)
BW X 20 (4 Sets)

DB Pullover (2:1:1)
50 x 12 (4 Sets)

A1: Standing T-Bar Row Machine: (1:1:1)
2 Plates + 25 x 8 (4 Sets)

A2: Hammer Strength Low Row: (1:1:1)
50 (Each Hand) x 8 (4 Sets)

A3: Underhand Lat Pulldown: (3:1:1)
110 x 6 (4 Sets)

Rack Pulls:
315 x 5 (4 Sets)

Hammer Strength Preacher Curl (SuperPump 15 Seconds Rest Between Sets) ((1:1:1))
1 Plate + 20 x 4 (7 Sets)

Post-Workout:

Pineapple Chicken Curry:

New recipe looks amazing bob. Will have to try it out soon!

Props for staying lean and gaining tons of strength. Definitely doing things right ITT. Keep it up.

Just working brother. As you are!

[BabyOilBrah]

Nice work dude. Sickening triset and rackpulls.

[moshvr]

That chicken curry looks amazing!

[jpfaherty]

Damn, how'd your effin lats feel after that superset? lol

[The Solution]

Cellucor Peanut Butter Marshmallow Pumpkin Overnight Oatmeal


https://www.youtube.com/watch?v=BQum3FyXjG4

Recipe

1 Cup of Oatmeal (80g) → I Used MyOatmeal Custom Blend
1.5 Scoop PB Marshmallow Whey (50g)
2 Cups Water (or you can use Almond Milk)
10g Chocolate PB2 (Extra PB Flavoring)
8g SF/FF Pudding Mix
3 Egg Whites (Help Thicken the Final product)
120g Pumpkin (Libbys)

Directions

Take 2 Cups of Water and 1 cup of oatmeal and combine in a bowl and microwave for 8-10 minutes on medium power ( I always cook on a medium power because it helps prevent the oatmeal from overflowing and also helps thicken the final product)

Add 3 Egg Whites + 120g Pumpkin (1/2 Cup) and stir until blended well and put back in the microwave for 5 minutes on a medium power.

Once this comes out mix all your dry in at the end (Whey, PB2, SF/FF Pudding Mix) This will really thicken up your oatmeal, this is when you throw it in your fridge for 6-8 hours or even overnight and take it out the next morning and it will be thicker than a pudding. Simple and Easy!

Macros

Calories ~ 650
Fat ~ 7g
Carbs ~ 85g
Protein ~ 62g

Nice work dude. Sickening triset and rackpulls.

yes sir

That chicken curry looks amazing!

Chef's Bob kitchen is amazing!

Damn, how'd your effin lats feel after that superset? lol

Tri-Set?
Ridiculous.

[Woody-5]

Excellent back abuse!

Chicken looks amazing! Been watching some of your vids- I need to try some of those recipes

[The Solution]

Excellent back abuse!

Chicken looks amazing! Been watching some of your vids- I need to try some of those recipes

bet your wife would enjoy them too!!!

[Woody-5]

bet your wife would enjoy them too!!!

Hah you make it sound like I'm gonna share


That Molton lava cake sounds hnnnng

[The Solution]

Hah you make it sound like I'm gonna share


That Molton lava cake sounds hnnnng

make a double batch and share.

[Bnizzle163]

Ever since you introduced me, I've been using the volume trick to my overnight oats. Amazing stuff!

I bet your back is feeling pretty good right about now

[The Solution]

Team Inov8 Elite Performance
Mesocycle #3
Week 4 Day 3

Tempo Indicator: (Eccentric:Pause:Concentric)

Flat Hammer Strength Chest Press: (3:1:1)
3 Plates/Side x 8 (5 Sets)

+10 Pounds

Smith Reverse Grip Bench Press: (3:1:1)
205 x 8 (4 Sets)

A1: Incline DB Fly: (2:1:1)
50's x 8 (5 Sets)

A2. DB Twist Press: (2:1:1)
50's x 15 (5 Sets)

Hammer Strength Dip Machine: (2:1:1)
3 Plates + 20/Side x 10 (4 Sets)

B1. Neutral Grip DB Overhead Press: (2:1:1)
60's x 10 (4 Sets)

+5 Pounds

B2: Bent Over DB Rear Delt Lateral: (2:1:1)
15's x 10 (4 Sets)

B3: Seated DB Lateral Raise: (2:1:1)
15's x 12 (4 Sets)

V-Bar Pressdown (Super Pump 15 Second Rest Between Sets): (1:1:1)
140 x 4 (7 Sets)

+ 20 Pounds

Post-Workout:

Cellucor Brown Sugar PB Marshmallow Oatmeal Muffins:

Ever since you introduced me, I've been using the volume trick to my overnight oats. Amazing stuff!

I bet your back is feeling pretty good right about now

Feels great, had a deep tissue massage last night

[Bnizzle163]

Brown sugar pb muffins?!

HNNNGG!

[xStevenx]

Brown sugar pb muffins?!

HNNNGG!

thinking the same lol

[The Solution]

Brown sugar pb muffins?!

HNNNGG!

thinking the same lol

Another day in Chef Bob's kitchen

[jpfaherty]

FB Pic is looking on point Bob! Get that up in here!

[The Solution]

FB Pic is looking on point Bob! Get that up in here!

Indeed, but still lot of improvement to be made, and my posing sucks in this one, should of rolled that back pec a bit more to make the chest stick out:

[Vytis]

I'm definitely not this lean...you bastard, lol...

[BabyOilBrah]

Still lean AF, amazing work brotha!

[The Solution]

I'm definitely not this lean...you bastard, lol...

Yes you are, when is your show? Like 2 weeks?

Still lean AF, amazing work brotha!

Not as lean as my fellow BOB!