The Hunger for Success: The Solution's Offseason

[The Solution]

Legs:

Pull-Ups:
30 Reps over 3 sets with various grips

Lying Hamstring Curl:
50 x 15
65 x 12
90 x 10
105 x 8, 6, 4 (Rest Pause) ---> 65 x 12

DB Stiff Leg Deadlifts: (go till you cannot get 8)
2 Warm-Ups
100's x 8
110's x 8
120's x 8
130's x 8 Match PR

Hack Squat: (2 Second Pause in Hole)
1 Plate/Side x 15
1 Plate + 25/Side x 12
2 Plates x 10 (2 Sets)

*1 set feet together, one set feet shoulder width

Squat: *Beltless*
2 Warm Ups
275 x 8 (2 Sets)

+20 Pounds

Smith Split Squat:
155 x 12 (2 Sets)

+20 Pounds

Seated Calf Raise
2 Plates x 10 (3 Sets) *10 Second Holds at top* and 2 second pause at bottom

Post-Workout:

Peanut Butter Mocha Loaf topped with Vanilla Protein Pudding, Strawberries, Bananas, and Honey Nut Cheerios. Then added Syrup to top it off

[NaturalPursuit]

DAAANG! your loaves always look tremendous! nice work at adding weight! GROWING!!!

[deltpecx]

DAAANG! your loaves always look tremendous! nice work at adding weight! GROWING!!!

If only there was a Top Chef Bodybuilders...

[The Solution]

DAAANG! your loaves always look tremendous! nice work at adding weight! GROWING!!!

If only there was a Top Chef Bodybuilders...

Do people come in here for my workouts/results or my food

[ShadowWolfe]

hey bob, i know youve tried a lot of different routines out there, has there been any that stand out to you as best results, the most you enjoyed, best strength gains?

[The Solution]

hey bob, i know youve tried a lot of different routines out there, has there been any that stand out to you as best results, the most you enjoyed, best strength gains?

Sheiko last offseason was great. higher volume but brought up my chest a ton benching 3x a week heavy, and added 75 pounds to my bench.
DC Training - Not experienced enough to run it, i did last after my show due to low volume, but its too hard to push past failure by yourself. need a training partner.
5/3/1 Simple and showed great growth
PHAT - i ran it too early, i was not experienced enough and may be experienced enough to run it, but i enjoy 4x a week in the gym (3 days is optimal for recovery and growth You grow out of the gym)
Mountain Dog - So far enjoying the intensity techniques its helping with feeling the muscle working.
Smolov - Never ran, i plan on it though my legs suck
Upper/Lower - My bread and butter. never get sick of it

[determined4000]

Upper/Lower - My bread and butter. never get sick of it

this + push-pull-lygs for me

[deltpecx]

Do people come in here for my workouts/results or my food

Face it Bob, some come in for both!

[bjo12]

Made quite a progress keep it up!!!

[The Solution]

this + push-pull-lygs for me

Agree sometimes the KISS Method (KEEP IT SIMPLE STUPID) works best. Instead of over complication.

Face it Bob, some come in for both!

haha alright..

Made quite a progress keep it up!!!

Thanks man. a lot more to be done.

[Bnizzle163]

I agree with Bob. Upper/lower has been my bread and butter routine as well. I always run it in between different programs. There are so many ways you can go about it, it never gets old

[hamiltronj]

Solid workout Bob.

[The Solution]

I agree with Bob. Upper/lower has been my bread and butter routine as well. I always run it in between different programs. There are so many ways you can go about it, it never gets old

Great Chef's think alike.
Got some new recipes brewing up in the kitchen. Stay on the lookout

Solid workout Bob.

Thanks for stoping in man. appreciate that.

[Bnizzle163]

In for new recipes!!

[rakan92]

gr8 work Bob ...had a couple of questions for u, would like to know u re personal opinion

1) what do u think abt pyramiding up or down , have u ever tried both and which one do u prefer ? did u notice that u almost hit all sets to failure on pyramiding down?

2) Do u think there is any benefit to adding HMB during a bulking phase ?

3) Whats your take on training to failure on every set and is it an optimal thing to do ?

Thanks for taking the time Bob , appreciate it
I really enjoy every post of urs seriously ! keep killing it

[The Solution]

gr8 work Bob ...had a couple of questions for u, would like to know u re personal opinion

1) what do u think abt pyramiding up or down , have u ever tried both and which one do u prefer ? did u notice that u almost hit all sets to failure on pyramiding down?

Personal preference, just a different way to utilize reps. I never hit failure unless training for a 1RM which is very rare

2) Do u think there is any benefit to adding HMB during a bulking phase ?

Never used HMB, nor do i plan on it.. i am pretty basic

3) Whats your take on training to failure on every set and is it an optimal thing to do ?

Not optimal taking and taxing your CNS to the brink on ever set... You could look into DC Training by Dante about training to failure on a very low volume, high intensity program

Thanks for taking the time Bob , appreciate it
I really enjoy every post of urs seriously ! keep killing it

Above

[The Big Sleep]

thread needs moar mint chocolate oatmeal crusted coconut cookie crisp peanut butter dulce de leche caramelized snickerdoodle graham cracker apple pie a la mode loaf pics



...just saying




....oh and more red velvet

[determined4000]

When you say PWO meal. do you mean it as in I just ate it sometime after the workout (because I was under the impression you WO'd in the Am and followed IF) or do you mean it like a typical, "I ate it shortly after my WO ended" PWO meal
And do you eat your fruit topped loafs warm or cold?

[The Solution]

When you say PWO meal. do you mean it as in I just ate it sometime after the workout (because I was under the impression you WO'd in the Am and followed IF) or do you mean it like a typical, "I ate it shortly after my WO ended" PWO meal
And do you eat your fruit topped loafs warm or cold?

Post-Workout = After Workout.
Common Sense = Common Sense?


Nah bro i carry my junk bowls in the locker room becuase if i dont eat it 3.5 seconds after my last set my muscles are gone-zo and i missed my anabolic window...



wut?


Loaves Cold. i cook them the day before, usually freeze for 15-20 minutes after i put sludge/fruit on them.

[Verint]

Just returned after a week off home and your looking great bob! The reverse couldn't be going any better than this!!
Keep it up

[ELLSKIES]

Just returned after a week off home and your looking great bob! The reverse couldn't be going any better than this!!
Keep it up

Great Thread! Lovin' the sludge bowls. Subbed!

[Bnizzle163]

Must post new recipe combos.

Everyone pepper their angoose

[The Solution]

Chest and Shoulders:

Pull-Ups:
30 Reps over various sets and various Grips:

Decline Dumbbell Bench (1 second pause at bottom):
2 Warm-Ups
100's x 8 (4 Sets)
100's x 6 ---> 70's x 15

+15 Pounds

Incline Bench Press:
1 Warm-Up
210 x 5 (5 Sets)

Hammer Strength Chest Press: (2 Second Squeeze at top, and 1 second pause at bottom)
1 Plate/Side x 15
1 Plate +25/Side x 12
2 Plates/Side x 10
2 Plates +25/Side x 8 ---> 2 Plates x 8 ---> 1 Plate/Side x 12

Strict Hammer Strength Side Laterals: (1 second pause at top)
2 Warm-Ups
95 x 10 (3 Sets)

Rear Delt Dumbbell Swing's:
10's' x 25 (4 Sets)

Band Pull-Apart's:
Band x 25 (3 Sets)

Post-Workout:

Peanut butter Carmel Junk Bowl:
Apples, Bananas, Strawberries (under everything)
Honey Nut Cheerios, Smorez, Granola, Pretzels, and Hot Fudge Sundae Poptart

[ELLSKIES]

Chest and Shoulders:

Pull-Ups:
30 Reps over various sets and various Grips:

Decline Dumbbell Bench (1 second pause at bottom):
2 Warm-Ups
100's x 8 (4 Sets)
100's x 6 ---> 70's x 15

+15 Pounds

Incline Bench Press:
1 Warm-Up
210 x 5 (5 Sets)

Hammer Strength Chest Press: (2 Second Squeeze at top, and 1 second pause at bottom)
1 Plate/Side x 15
1 Plate +25/Side x 12
2 Plates/Side x 10
2 Plates +25/Side x 8 ---> 2 Plates x 8 ---> 1 Plate/Side x 12

Strict Hammer Strength Side Laterals: (1 second pause at top)
2 Warm-Ups
95 x 10 (3 Sets)

Rear Delt Dumbbell Swing's:
10's' x 25 (4 Sets)

Band Pull-Apart's:
Band x 25 (3 Sets)

Post-Workout:

Peanut butter Carmel Junk Bowl:
Apples, Bananas, Strawberries (under everything)
Honey Nut Cheerios, Smorez, Granola, Pretzels, and Hot Fudge Sundae Poptart

That bowl is so hnnngggg it's not even funny. )

[JerG]

I saw in Manu's journal that you lift fasted in the AM, before work. What do you do Bob? I know you were (and still are?) going to school to become a teacher, but I was wondering what you are up to now.

[The Solution]

That bowl is so hnnngggg it's not even funny. )

Tomorrow will be better, if i plan on one
Got a 30g Carb bump from jason
415g on Workout Days and 385g on non-workout days.
Life = Good.

I saw in Manu's journal that you lift fasted in the AM, before work. What do you do Bob? I know you were (and still are?) going to school to become a teacher, but I was wondering what you are up to now.

I lifted at 2 P.M. today.

I work 3 part time jobs while i wait for my teaching certificate to come in the mail to start substitute teaching.

[determined4000]

I work 3 part time jobs while i wait for my teaching certificate to come in the mail to start substitute teaching.

snail mail ftl

[ebomb55]

MD workouts are looking great! Keep up the intensity!

[The Solution]

Back

Pull-Ups:
30 Reps over 3 Sets with Various Grips

Deadstop Dumbbell Rows (Deload on ground every rep):
55's x 10
65's x 10
85's x 10 (4 Sets)

Stretchers: (as seen in video):

http://www.youtube.com/watch?v=-hWBCW8V_U0


2 Warm-Ups
110 x 12 (4 Sets)

Dumbell pullovers -
40 x 15
50's x 12
60's x 12 (4 Sets)

Cambered Bar Rows: (as Seen in video)


http://www.youtube.com/watch?v=nkYbRj0KWfg

1-Warm up
1 Plate/Side x 10 (4 Sets)

Meadows Row: (Plate Loaded) *Deload Each Rep*
1 Plate x 15 (4 Sets)


http://www.youtube.com/watch?v=NMONO_cTI-Q

Post-Workout:

Chocolate peanut butter Shamrock Shake Frosted Muffins

[psychodiver9]

Would plow that muffin