The Hunger for Success: The Solution's Offseason

[The Solution]

Inov8 Elite Performance
Mesocycle #6
Week 3 Day 3

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

Bent Over DB Rows 1:X:1:1
85's x 10 (4 Sets)

+5 Pounds

A1: Smith Machine Row 2:1:1:1
195 x 6 (4 Sets)

+10 pounds

A2: Wide Grip HS Pullover 3:1:1:3
1 Plate/Side x 12 (4 Sets)

+2 reps

HS Low Row Machine 1:X:1:1
50 (each Hand) x 15 (4 Sets)

+5 Reps

B1: Wide Grip Pulldown 4:1:1:1
90 x 15 (4 Sets)

+1 Set

B2: DB Shrugs 2:1:2:2
90's x 12 (3 Set)

Rope Face Pulls 2:X:1:2
110 x 20 (4 Sets)

+5 Reps

Hanging Leg Raise 1:1:1:1
BW x 15 (5 Set)

Post-Workout:

Double Stuffed Mexican Potatoes:

[jpfaherty]

What makes them double stuffed?

[The Solution]

What makes them double stuffed?

Hollow out after baked
combine in a bowl with Sour Cream/ Cream Cheese/ Yogurt (your desire to thicken the middle)
then add in extra's like cheese, veggies etc and re-bake for another 10 minutes

i added steak, peppers. onions, cheese, and crumbs of bacon.

[ErikTheElectric]

^^ Absolute wizard in the kitchen. Will have to give them a try.


Solid Session like always brother, about to pick up some of that AA. *fist pump*

[NaturalPursuit]

THOSE are the sessions that will add mass to that back!!! Good stuff as always bob!

[The Solution]

^^ Absolute wizard in the kitchen. Will have to give them a try.


Solid Session like always brother, about to pick up some of that AA. *fist pump*

You got my 20% code for the alpha amino

THOSE are the sessions that will add mass to that back!!! Good stuff as always bob!

Taking after you

[The Solution]

Inov8 Elite Performance
Mesocycle #6
Week 3 Day 4

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

Safety Bar Squats 2:1:1:1
235 x 10 (6 Sets)

+2 Reps

A1: Bulgarian Split Squat 3:1:3:1
45's x 8 (4 Sets)

+1 Set

A2: Seated Leg Curl 5:1:5:5
90 x 6 (4 Sets)

+1 Set

B1: Adductor Machine 5:1:5:5
150 x 6 (5 Sets)

+2 Set

B2: Lying Leg Curl 5:1:5:5
90 x 6 (5 Sets)

+2 Set

Reverse Pec Dec 1:X:1:1
40 x 25 (4 Sets)

+5 Reps

Standing Pin Press (see notes) 2:2:1:2
135 x 8 (4 Sets)

+2 Reps

Standing Calf Raise 1:1:1:2
225 x 8 (6 Sets)

Post-Workout:

Dairy Queen Pumpkin Pie Blizzard:

[jpfaherty]

I need to get me some DQ. I always go for coldstone or something along those lines. I need to go back to the classic for a change

[The Solution]

I need to get me some DQ. I always go for coldstone or something along those lines. I need to go back to the classic for a change

Coldstone blows away DQ
You got cupcakes

[usawinston]

Inov8 Elite Performance
Mesocycle #6
Week 3 Day 4

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

Safety Bar Squats 2:1:1:1
235 x 10 (6 Sets)

+2 Reps

A1: Bulgarian Split Squat 3:1:3:1
45's x 8 (4 Sets)

+1 Set

A2: Seated Leg Curl 5:1:5:5
90 x 6 (4 Sets)

+1 Set

B1: Adductor Machine 5:1:5:5
150 x 6 (5 Sets)

+2 Set

B2: Lying Leg Curl 5:1:5:5
90 x 6 (5 Sets)

+2 Set

Reverse Pec Dec 1:X:1:1
40 x 25 (4 Sets)

+5 Reps

Standing Pin Press (see notes) 2:2:1:2
135 x 8 (4 Sets)

+2 Reps

Standing Calf Raise 1:1:1:2
225 x 8 (6 Sets)

Post-Workout:

Dairy Queen Pumpkin Pie Blizzard:

[img]http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/null_zps3eb6b505.jpg[img]

38 sets

[The Solution]

What Austin ordered

[ErikTheElectric]

Coldstone blows away DQ
You got cupcakes

Out here in Cali, DQ's are closing down.. I literally work 20 feet away from one that just shut down last week.

brb silly californians think that 50 degrees is "freezing cold" and the last thing they want to buy is an ice cream cone... (more business for us at least).


Keep killing it ITT bob. Doing well hombre.

[wrkoutfrq]

What Austin ordered

I've always been a fan of high volume workouts... especially on leg and back days. could be why they are my two best body parts lol

[The Solution]

Out here in Cali, DQ's are closing down.. I literally work 20 feet away from one that just shut down last week.

brb silly californians think that 50 degrees is "freezing cold" and the last thing they want to buy is an ice cream cone... (more business for us at least).


Keep killing it ITT bob. Doing well hombre.

You have a crumbs out in Cali though, so come on man. You have the mecca of cupcakes, and also some of the best food restaurants out there
100% Jelly

Hell you got the KITCHEN SINK eating contest with a gallon of ice cream!

I've always been a fan of high volume workouts... especially on leg and back days. could be why they are my two best body parts lol

And my legs have responded and keep growing:

[wrkoutfrq]

damn dude your delts are POPPIN... that's one area I want to prioritize in my next improvement season, is my delts, hams, and chest. Of course everywhere else needs a lot of growing, but they are some of my problem areas

[The Solution]

Inov8 Elite Performance
Mesocycle #6
Week 4 Day 1

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

Lying Leg Curl 10:2:1:1
125 x 4 (5 Sets)

A1: Leg Press (feet high and shoulder width) 20:1:1:1
5 Plates/Side x 3 (4 Sets)

A2: Leg Extension 1:1:1:1
50 Each Leg x 12 (4 Sets)

Barbell Squat (Myo Reps) 2:X:2:1
245 x 6+3+3 (2 Sets)

+10 Pounds

Rack Pull (Just above knee) 3:1:1:1
405 x 10 (4 Sets)

ALL TIME PR

B1: Weighted Hypers 1:X:1:2
BW + 45 x 10 (4 Sets)

+10 Pounds

B2: DB Stiff Leg Deadlifts 2:1:1:2
80's x 15 (4 Sets)

Seated Calf Raise 3:3:3:3
2 Plates x 8 (4 Sets)

Post-Workout:

Talenti Chocolate PB Cup

[MikeWines]

Rack Pull (Just above knee) 3:1:1:1
405 x 10 (4 Sets)

geez.

[The Solution]

[

geez.

Key Word, slightly above knee
its literally right at my kneecap

Usually pull mid-shin, just this meso is more focused on lockout for my deadlifts which showed me (on video) not pushing through all the way
Austin wanted to breakdown my DL form and make sure i am pushing through and this will carry over when i pull off the floor again.

[Vytis]

Still super lean...plan's definitely working....and you're working the plan....

[The Solution]

Inov8 Elite Performance
Mesocycle #6
Week 4 Day 2

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


Neutral Grip DB Bench Press 1:X:1:2
85's x 8 (5 Sets)

Pec Dec 2:1:1:2
120 x 8 (5 Sets)

+15 Pounds

A1. Decline Hammer Press (3/4 reps) 1:1:1:X
2 Plates/Side x 25 (4 Sets)

A2: Push Ups (Feet elevated hands on boxes) 2:1:1:2
BW x 15 (4 Sets)

A3: Band Pull Aparts 1:1:1:2
BW x 15 (4 Sets)

DB Side Lateral Raise 1:1:1:1
25's x 12 (7 sets)

+1 Set

6 way Raise 1:1:1:1
5's x 8 (3 Sets)

Dips (eccentric focus) 20:3:1:1
BW +50lb Chains x 2 (3 Sets)

+50 Pounds

Post-Workout:

Cellucor Vanilla Whipped Red Velvet Pancakes:

[Woody-5]

20 second eccentric on those dips? Damn that's impressive!

Pancake stack looking tasty!

[usawinston]

20 second eccentric on those dips? Damn that's impressive!

Pancake stack looking tasty!

^This


Bob is true to his love for time under tension.

[psychodiver9]

Would love to see vid of 20 sec reps with 50+ lbs.

[The Solution]

Would love to see vid of 20 sec reps with 50+ lbs.

See my location you are more than welcome to come train with me
Winston above you can vouch for my training as we have trained quite a bit and will around March for the Arnold.


20 Second Negative Weighted Dip Video BW + 50 Pound Chains:
http://www.youtube.com/watch?v=W1bPCMkhaAA

[The Solution]

20 second eccentric on those dips? Damn that's impressive!

Pancake stack looking tasty!

^This


Bob is true to his love for time under tension.

Sure am.
See you in March for the Arnold Winston, we should hit up Beyond Limits to get in some more training, and of course
Jeni's and Graeters + rodizio's

[usawinston]

Sure am.
See you in March for the Arnold Winston, we should hit up Beyond Limits to get in some more training, and of course
Jeni's and Graeters + rodizio's

I'd love to hit up Beyond Limits, but I'm not a member there. I know I can get you a guest pass to my school gyms.

If I am able to maintain the frozen state of my OCC, WAC, and anything else I scrounge up, we *might* be having more than just Graeter and Jeni. Be prepared to double your daily fat intake!

[Exane]

Crazy time under tension Bob, next level **** right there.

[psychodiver9]

Nice video bob. Send me a plane ticket and I'll come train with you big baller

[The Solution]

I'd love to hit up Beyond Limits, but I'm not a member there. I know I can get you a guest pass to my school gyms.

If I am able to maintain the frozen state of my OCC, WAC, and anything else I scrounge up, we *might* be having more than just Graeter and Jeni. Be prepared to double your daily fat intake!

Perfect
See you in march

Crazy time under tension Bob, next level **** right there.

Time to grow and stop being a girl r

[oregonpanthers]

Coldstone blows away DQ
You got cupcakes

Could not agree with you more Bob! Not that DQ is bad cause its not, CS just that much better!