The Hunger for Success: The Solution's Offseason

[usawinston]

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

One is definitely a fast food restaurant, too.

[jpfaherty]

One is definitely a fast food restaurant, too.

Yep.

CS is def. better than DQ, but DQ has it's time and place and I'm thinking that's soon!

Happy New year Bob!

[NaturalPursuit]

Happy New Year my man! Have a lot planned and many include you brotha! Keep killing this year like you did last year! Gunna be growing into a middleweight like none other!!!!

[The Solution]

Happy New Year my man! Have a lot planned and many include you brotha! Keep killing this year like you did last year! Gunna be growing into a middleweight like none other!!!!

thats the goal, Genetics are not on my side, but hard work will prevail given time.

[The Solution]

Inov8 Elite Performance
Mesocycle #6
Week 4 Day 3

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

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

+10 Pounds

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

+10 Pounds

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

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

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

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)

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

Post-Workout:

Black Bean Mexican Chicken Stirfry:

[Woody-5]

Strong work on the back
Nice kickoff rowing the 90s!

[usawinston]

Inov8 Elite Performance
Mesocycle #6
Week 4 Day 3

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

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

+10 Pounds

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

+10 Pounds

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

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

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

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)

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

Post-Workout:

Black Bean Mexican Chicken Stirfry:

[img]http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/null_zps2d47487f.jpg[mg]

Strong work on the back
Nice kickoff rowing the 90s!

^^^ agreed. That's some serious work.

[The Solution]

Strong work on the back
Nice kickoff rowing the 90s!

^^^ agreed. That's some serious work.

Need to grow My back sucks.

[Exane]

Holy volume, Batman!



Great work Bob, jelly of the HS pullover, still.

[The Solution]

Holy volume, Batman!



Great work Bob, jelly of the HS pullover, still.

not the dorian kind like i have used @ The arnold or with Austin in my training videos, but a mix between a incline machine press and pullover on the other side.

[The Solution]

Inov8 Elite Performance
Mesocycle #6
Week 4 Day 4

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

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

+10 pounds

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

+5 pounds

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

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

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

+10 pounds

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

Standing Pin Press (see notes) 2:2:1:2
125 x 10 (4 Sets)

+2 Reps

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

Post-Workout:

Ben n Jerry's Cinnamon Buns:

[Exane]

Bulgarian Split Squats are always a nice touch! Great workout, Bob.

BnJ Cinnamon Buns is legit. How much do you have at a time?

[The Solution]

Bulgarian Split Squats are always a nice touch! Great workout, Bob.

BnJ Cinnamon Buns is legit. How much do you have at a time?

whole pint.

[Exane]

sheeeeeeeeeet

[The Solution]

Cellucor Cor-Fetti Cake Batter Protein Cake


http://www.youtube.com/watch?v=RdeAhB3ShvI

Recipe

Dry:
20g Cor Fetti Cake Batter Whey
3 Servings Funfetti Pancake Mix (132g)
16g SF/FF Pudding Mix
10g PB Lean (Vanilla Frosting)
TBSP Splenda (3g)
Dash Baking Powder (3-5g)

Wet:
~ 1/2 Cup Almond Milk (175g)
25g Greek Yogurt
2 Whites (Stiffened to a firm peak)

Directions


Pre-Heat oven to 350 degrees.

Take all Dry and Combine in a separate bowl (Whey, Baking Powder, PB Lean, Splenda, SF/FF Pudding mix, and Funfetti Pancake Mix)

Add in the Yogurt and Milk , and then stiffen the egg whites in a separate bowl with a hand mixer (will take ~3 Minutes) and fold into the dry (last) after the yogurt and milk were added

Spray a 6-9” Springform Pan with Cooking Spray and spatula in your batter, and bake for 22-26 minutes.

Pick with a toothpick until no residue pops up or sticks onto tooth pick and then remove/cook from oven

Macros:


Cals : ~715
Fat: ~ 9g
Carb: ~ 115g
Pro: ~ 45g

[usawinston]

Inov8 Elite Performance
Mesocycle #6
Week 4 Day 4

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

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

+10 pounds

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

+5 pounds

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

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

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

+10 pounds

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

Standing Pin Press (see notes) 2:2:1:2
125 x 10 (4 Sets)

+2 Reps

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

Post-Workout:

Ben n Jerry's Cinnamon Buns:

[img]http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/null_zps7e0fbc83.jpg[img]

Where are the notes for the pin press?

[The Solution]

Where are the notes for the pin press?

Reset after each rep, let the bar rest , then explode up. hence the point of the pin being placed there to reset the bar and push from a deadstate

[jpfaherty]

Out did yourself with that cake

Stay safe and warm this weekend Bob, this weather is rough!

[The Solution]

Out did yourself with that cake

Stay safe and warm this weekend Bob, this weather is rough!

working 7-4 the usual my man both days.

[The Solution]

Inov8 Elite Performance
Mesocycle #6
Week 4 Day 5

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

A1. V-Bar Pressdown 1:2:1:1
150 x 8 (5 Sets)

A2. DB Hammer Curls Alternating
35's x 8 (5 Sets)

HS Preacher Curls 2:X:2:2
30 Each Hand x 12 (4 Sets)

+2 Reps

HS Tricep Extension 2:1:4:1
60 Each Hand x 12 (4 Sets)

+2 Reps

B1: EZ Bar Curls 2:X:1:2
90 x 8 (4 Sets)

B2: Weighted Bench Dips
BW x 12 (4 Sets)

B3: Reverse Cable Curls 1:1:1:1
75 x 12 (4 Sets)

Rope Crunches 1:1:1:1
110 x 15 (6 Sets)


Post-Workout:

BBQ Chicken Hoisin Stirfry:

[MWheatley]

Lots of great discussion, motivation, and food pron...i have been missing out.

In on this one!

[usawinston]

Reset after each rep, let the bar rest , then explode up. hence the point of the pin being placed there to reset the bar and push from a deadstate

Nice. Is the intention to work on fast twitch fibers?

[ilove2run]

Nice. Is the intention to work on fast twitch fibers?

Unless I'm mistaken, you hardly utilize slow twitch (type I) fibers at all for lifting. Even doing high volume, low intensity; you still wouldn't produce a significant amount of force development utilizing them. Thus you are always utilizing a majority of fast twitch (type IIa, IIb, IIx) fibers; varying the negatives, pauses, and amount of explosiveness will just work the nervous system in different ways and produce different hypertrophic outcomes.

[The Solution]

Nice. Is the intention to work on fast twitch fibers?

Intention is to reset after each rep. Makes the lift 100x harder than using momentum on an overhead press or on a DB/Machine Press. Think about pulling a deadlift from a dead stop reset after each rep compared to bouncing off the floor

Major difference in difficulty.

[wrkoutfrq]

Unless I'm mistaken, you hardly utilize slow twitch (type I) fibers at all for lifting. Even doing high volume, low intensity; you still wouldn't produce a significant amount of force development utilizing them. Thus you are always utilizing a majority of fast twitch (type IIa, IIb, IIx) fibers; varying the negatives, pauses, and amount of explosiveness will just work the nervous system in different ways and produce different hypertrophic outcomes.

Intention is to reset after each rep. Makes the lift 100x harder than using momentum on an overhead press or on a DB/Machine Press. Think about pulling a deadlift from a dead stop reset after each rep compared to bouncing off the floor

Major difference in difficulty.

Pretty much both of these lol... The goal of reset reps isn't necessarily to target any one set of muscle fibers, resetting is an intensification technique. Does it primarily work a different muscle fiber type by using explosive speed for it? Maybe, but again it's just about intensifying the lift in a different way than simple weight overload to produce a hypertrophic response

[MWheatley]

Going back to that lower workout - the tempo on those bss had to be brutal. That is one of my all time fravorite exercises but definitely a love hate relationship.

[The Solution]

Going back to that lower workout - the tempo on those bss had to be brutal. That is one of my all time fravorite exercises but definitely a love hate relationship.

Just wait till you see what i have coming this next mesocycle. Some more brutal work to be done. Austin is really going to push my limits with tempo work.

[jpfaherty]

working 7-4 the usual my man both days.

I work 65 hours a week in the winter and 75 in the spring-fall. I know these feels. Part of the grind.

[The Solution]

I work 65 hours a week in the winter and 75 in the spring-fall. I know these feels. Part of the grind.

Got to pay them bills
Also saving up some extra cash for the arnold in a few months here

Got to spend some quality money on jeni's and Graeters ice cream!

[wrkoutfrq]

I work 65 hours a week in the winter and 75 in the spring-fall. I know these feels. Part of the grind.

Got to pay them bills
Also saving up some extra cash for the arnold in a few months here

Got to spend some quality money on jeni's and Graeters ice cream!

the worst is when you're on salary, because it doesn't matter how many hours you work a week you still get payed the same :/

brb makin an average of $4 an hour (realworldproblems)