The Hunger for Success: The Solution's Offseason

[jpfaherty]

You hit the pec deck before bench press? You feel like it warms you up nicely or tires you out a little?

[The Solution]

You hit the pec deck before bench press? You feel like it warms you up nicely or tires you out a little?

pre-exhaust

still hitting PR's after pre-exhausting my chest.

[NaturalPursuit]

still hitting PR's after pre-exhausting my chest.

[The Solution]

Inov8 Elite Performance
Mesocycle #5
Week 5 Day 2

Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)

Pec Dec 1:1:1:1
110 x 12 (3 Sets)

Flat Bench Press
225 x 8
235 x 8
245 x 8
250 x 8
255 x 8]

Chain Push-Ups 1:1:X:1
BW + 25lb Chains x 20 (3 Sets)

A1: Incline DB Bench Press 1:1:1:1
100's x 6 (4 sets)

A2: DB Hex press 2:1:2:2
65's x 10 (4 Sets)

B1: DB Side Lateral Raise 1:1:1:1
30's x 8 (4 Sets)

B2: Neutral Grip DB Shoulder Press X:1:1:0
50's x 10 (4 Sets)

Rope Pressdown 1:2:1:1
150 x 12 (4 Sets)

Post-Workout:

Chocolate Brownie Oatmeal bowl filled with strawberries, apples, cinnamon burst cheerios, rice cakes, cookie crisp, and pretzels topped with honey

Strong pressing man, love the lift selection.

Cot damn at the post workout, I don't even... Not even going to ask how many carbs that is, I just know my body would probably go into shock if I had that, lol.

90g worth, not that much

[Bnizzle163]

90g worth, not that much

Child's play .

[The Solution]

Child's play .

that was dessert to the main dish (Stirfry)

[The Solution]

Inov8 Elite Performance
Mesocycle #5
Week 5 Day 3

Tempo Indication: Eccentric:Pause:Concentric:Flex (x:x:x:x)

Barbell Squat 1:1:1:1
275 x 8
285 x 8
295 x 8
315 x 8
320 x 8
325 x 8

DB Straight Leg Deadlift 2:2:1:1
100's x 10 (5 Sets)

A1: Lying Leg Curl 1:1:3:3
100 x 8 (4 sets)

Chain Walking Lunges
BW + 100 Chains x 20 Steps (4 Sets)

Leg Press 1:1:1:1
4 Plates/Side x 25 (3 Sets)

Seated Calf Raise 1:1:1:2
2 Plates x 12 (4 Sets)

Rope Crunches 1:1:1:2
100 x 12 (4 sets)

Post-Workout:

Cellucor Molten Chocolate Pumpkin Protein Cake:

[MikeWines]

Job got you working out later now?

[usawinston]

[img]http://i1.ytimg.com/vi/9QS0q3mGPGg/hqdefault.jpg[img]

LOL great pic

[The Solution]

Job got you working out later now?

no. Still teaching in the AM, just very busy throughout the day
Some days i do not get home till 7 at night after being up at 5 a.m. and out the door to lift.

[jaredmus]

how the legs feel after yesterday's workout

[MikeWines]

no. Still teaching in the AM, just very busy throughout the day
Some days i do not get home till 7 at night after being up at 5 a.m. and out the door to lift.

And still putting in work nonetheless...Good stuff chef!

[The Solution]

how the legs feel after yesterday's workout

Neck is messed up. When i got my massage tuesday wednesday morning my neck has had a very bad pinched nerve

trying to rumble roll and use a tennis ball to release it.

So painful cannot even turn my neck

And still putting in work nonetheless...Good stuff chef!

Yup

[wrkoutfrq]

sucks to hear about the neck issue, I'm sure you'll get it worked out in no time!

[The Solution]

sucks to hear about the neck issue, I'm sure you'll get it worked out in no time!

Apply Heat
use a tennis ball/rumble roller to try and release the nerve
be catious when you sleep

Sometimes you can fall asleep funny and pinch your nerve in your neck and get a horrible stinger.

[Woody-5]

Sucks about the neck! I've woke up more than once unable to turn my head. Sucks! Hopefully it feels better ASAP

[Bnizzle163]

I'm telling you, you need to punch that bish in the throat .

[The Solution]

Sucks about the neck! I've woke up more than once unable to turn my head. Sucks! Hopefully it feels better ASAP

Just going to do what i can in the time being. If i have to shut down a session or skip a session due to not being able to move my neck i will. Health takes priority.

I'm telling you, you need to punch that bish in the throat .

Ill pass

[The Solution]

Inov8 Elite Performance
Mesocycle #5
Week 5 Day 4

Tempo Indication (Eccentric, Pause, Concentric, Flex) (x:x:x:x)


Safety Bar Squat 1:1:1:1
225 x 8
235 x 8
255 x 8
265 x 8
275 x 8

Lateral Raise (accumulation set) 1:2:1:1 60 sec
70 x 10, 80 x 6, 90 x 6 (4 Sets)

Band Pull Aparts (timed sets) 1:3:1:1
Band x 65 Seconds (3 Sets)

Cable Lateral Raise (timed sets) 1:3:1:1
10 x 65 Seconds (3 Sets)

A1: Incline Cable Skull Crusher 1:2:4:1
110 x 10 (4 Sets)

A2: Hammer Strength Dip Machine 3:1:3:1
3 Plates+10/Side x 12 (4 Sets)

B1: Machine Preacher Curl 1:2:2:1
55 x 8 (4 Sets)

B2: Rope Hammer Curl X:1:1:1
70 x 15 (4 Sets)

Post-Workout:

Graeters Cookie Dough Chocolate Chip:

[mussina123]

Was looking back at old forum posts and saw your log... I'll be in for your log and you amazing food ideas

[The Solution]

Cellucor PB Marshmallow Graham Cracker PB Lean Banana Filled Muffins


https://www.youtube.com/watch?v=xRWYcKqVKI4

Recipe

Dry:
1 Scoop PB Marshmallow Whey (30g)
16g PB Lean (Graham Cracker from MyOatmeal.Com)
120g Pancake Mix
8g SF/FF Pudding
3g Splenda
Tsp Baking Powder

Wet:
1 Egg White (Stiffened/Folded into mix)
25g Greek Yogurt
100g Almond Milk
75g Banana

Directions

Pre-Heat Oven to 350

Combine all Dry 
Then add in the Almond Milk+ Greek Yogurt to the dry mix, and then 
in a separate bowl mix the egg white (1) 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 Muffins to rise.

You will need to cut the banan’s in thick chunks and you will slowly add in half the batter, add in the banana chunk, then fill off the rest of the banana with batter so it will hold in the center of the muffin when baked.

Cook for 12-15 minutes and monitor them. 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

~750 kcals
~8g Fat
~120g Carbs
~45g Protein

Was looking back at old forum posts and saw your log... I'll be in for your log and you amazing food ideas

Thanks buddy! Welcome

[wrkoutfrq]

Cool idea for muffins! They look great too, well done Chef!

[Woody-5]

Cookie dough ice cream hnnnnnng

How's the neck feeling today?

[jaredmus]

HAVE TO FIND that cookie dough
new recipe looks real good! saw new back pic to starting to add that density! well not starting but more and more is fillin in

[nwskier]

[center]

Cellucor PB Marshmallow Graham Cracker PB Lean Banana Filled Muffins

that looks delicious!

[The Solution]

Cool idea for muffins! They look great too, well done Chef!

As Always sir.

Cookie dough ice cream hnnnnnng

How's the neck feeling today?

Rough...
If I try to look over my shoulder sometimes my arm (left arm because of left trap/neck) goes numb and sometimes my lower back goes a little numb too. I rolled the hell out of my trap/back with a cricket ball because its 5x harder than a tennis ball. it was absolutely painful. i was almost in tears that thing hurt like a mother. Worse than a rumble roller by far.

HAVE TO FIND that cookie dough
new recipe looks real good! saw new back pic to starting to add that density! well not starting but more and more is fillin in

Graeters is where its at for thick and delicious mix-ins.. that is what she said.

Here is a good side chest from today:

that looks delicious!

Yes Sir.

[mussina123]

How many weeks of off season are you currently at?

[The Solution]

How many weeks of off season are you currently at?

71-72

[wrkoutfrq]

Those symptoms sound like a pinched nerve... have you talked to a chiro about your neck?

[mussina123]

awesome conditioning for being so long! i'm currently reversing... only week 3 lol