The Hunger for Success: The Solution's Offseason

[ebomb55]

my legs are absolutely destroyed.
The workout is not a lot on paper, but full of pain.

Haha, oh, trust me...I know what those look like. The written word doesn't do it justice :P.

[The Solution]

Inov8 Elite Performance
Mesocycle #7
Week 1 Day 3

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

HS Lateral Raise: 1:1:1:2
80 x 12 (3 Sets)
80 x 12 --> 60 x 12 + 25 Partials ( 1 Set)

-Smith Shoulder Press 1:1:1:1
135 x 5
155 x 5
185 x 5
195 x 5
205 x 5

Reverse Pec Dec: 1:1:1:1
30 x 40 (3 Sets)

A1:Rope Hammer Curl 3:1:1:2
75 x 8 (4 Sets)

A1: V-Bar Pressdown 3:1:1:2
150 x 8 (4 Sets)

B1: Seated DB Curls: 5:2:2:2
20's x 6 (4 Set)

B2: Close Grip Bench: 5:2:1:1
185 x 6 (4 Sets)

C1: Machine Preacher Curls 1:1:1:1
45 Plate x 12 (3 Sets)(12 reps @ 8 RPE)

C2: Close Grip Push-Ups 1:1:1:1
BW x 20 (3 Sets)

Post-Workout:

Turkey Hill Pumpkin Pie:

Haha, oh, trust me...I know what those look like. The written word doesn't do it justice :P.

Dorian Yates says it best

intensity > volume.

[jaredmus]

good workout good ice cream all in all good day

[NaturalPursuit]

How likin the smith shoulder press? Used to do it but never saw much growth

Awesome work as always brotha!

[The Solution]

good workout good ice cream all in all good day

How likin the smith shoulder press? Used to do it but never saw much growth

Awesome work as always brotha!

Variation.
Gonna be as good as Core Fury you just sent me
Cannot wait to Crack it

the note was hilarious

[Bnizzle163]

Turkey hill pumpkin? Did you accidentally the whole thing?

[The Solution]

Inov8 Elite Performance
Mesocycle #7
Week 1 Day 4

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

Bent Over DB Rows: 2:1:2:1
70's x 15
80's x 12
90's x 10
100''s x 8

Paused Rack Deadlift: 2:2:1:1
315 x 5
335 x 5
355 x 5
375 x 5
395 x 5
405 x 5

A1: Weighted Hypers 4:1:1:1
BW + 45 x 6 (3 Sets)

A2:Rope Face Pulls 1:1:1:1
110 x 12 (3 Sets)

DB Bench Press: 1:1:1:1
60's x 10
70's x 10
80's x 10
90's x 10
100's x 10

HS Incline Bench Press: 2:2:1:2
1 Plate + 25/Side x 8 (4 Sets)

6 Way Raises: 1:1:1:1
5's x 8 (4 Sets)

B1:Seated Calf Raise 1:1:1:1
2 Plates x 15 (4 Sets)

B2: Tibia Raises:
BW x 15 (4 Sets)

Post-Workout:

Honey Chicken:

Turkey hill pumpkin? Did you accidentally the whole thing?

Moderation...
Oops

[Woody-5]

Sick DB rows & rack DLs

I dig the DB benching of the 100s, thrown in for good measure


Chicken looks tasty! MrsWoody made some teriyaki chicken thighs for dinner tonight. I must have eaten a pound of it lol

[The Solution]

Sick DB rows & rack DLs

I dig the DB benching of the 100s, thrown in for good measure


Chicken looks tasty! MrsWoody made some teriyaki chicken thighs for dinner tonight. I must have eaten a pound of it lol

Mrs Woody is the key to the gains my man. Bakes brownies, makes chicken = Problem Solved. Just needs to make you a few sandwiches too

[NIUhuskie12]

Looks like Chef Bob got himself some solid Chinese! Honey Chicken, and that was what I was contemplating ordering tonight!

So I had to try a scoop of AA Blue Razz......I REMEMBERED WHY IT WAS MY ORIGINAL FAVORITE FLAVOR FOR C4! Extremely excited for you to try it out!

[The Solution]

Looks like Chef Bob got himself some solid Chinese! Honey Chicken, and that was what I was contemplating ordering tonight!

So I had to try a scoop of AA Blue Razz......I REMEMBERED WHY IT WAS MY ORIGINAL FAVORITE FLAVOR FOR C4! Extremely excited for you to try it out!

matt wilson said the same thing... damn you guys ....
Cannot wait to crack it!

[NIUhuskie12]

I MIGHT just have to do some late night Deads just so I have an excuse to try out the Mystery Flavor.....More Kcals needed in this belly first though!

[jaredmus]

6 ways are so much harder in person then they look in writing love those and shoulder flies

[The Solution]

I MIGHT just have to do some late night Deads just so I have an excuse to try out the Mystery Flavor.....More Kcals needed in this belly first though!

You would lol

6 ways are so much harder in person then they look in writing love those and shoulder flies

You aint kidding. especially later in your workout once you already have piled up some tension on the muscle.

[ebomb55]

You would lol



You aint kidding. especially later in your workout once you already have piled up some tension on the muscle.

Ya, 6-ways are an amazing shoulder exercise. Very humbling haha! Same thing with spider crawls if you've ever done those. Great for hitting the shoulders along with the smaller stabilizers in the shoulder joint.

[TakedaShingen]

6 ways are so much harder in person then they look in writing love those and shoulder flies

So much this.

6 ways are one of my favorite shoulder exercises.

That is a good lookin session right there.

[fltallpaul]

Honey Chicken looks good, if you had a restaurant I would so be there!

[usawinston]

Inov8 Elite Performance
Mesocycle #7
Week 1 Day 4

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

Bent Over DB Rows: 2:1:2:1
70's x 15
80's x 12
90's x 10
100''s x 8

Paused Rack Deadlift: 2:2:1:1
315 x 5
335 x 5
355 x 5
375 x 5
395 x 5
405 x 5

A1: Weighted Hypers 4:1:1:1
BW + 45 x 6 (3 Sets)

A2:Rope Face Pulls 1:1:1:1
110 x 12 (3 Sets)

DB Bench Press: 1:1:1:1
60's x 10
70's x 10
80's x 10
90's x 10
100's x 10

HS Incline Bench Press: 2:2:1:2
1 Plate + 25/Side x 8 (4 Sets)

6 Way Raises: 1:1:1:1
5's x 8 (4 Sets)

B1:Seated Calf Raise 1:1:1:1
2 Plates x 15 (4 Sets)

B2: Tibia Raises:
BW x 15 (4 Sets)

Post-Workout:

Honey Chicken:

[img]http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/null_zps8141403b.jpg[img]



Moderation...
Oops

Nice you hit everything in this session. What sort of cardio are you doing now?

[The Solution]

Ya, 6-ways are an amazing shoulder exercise. Very humbling haha! Same thing with spider crawls if you've ever done those. Great for hitting the shoulders along with the smaller stabilizers in the shoulder joint.

I dont really understand spider crawls regardless of how many times i watch the videos... Honestly.. i dont haha

So much this.

6 ways are one of my favorite shoulder exercises.

That is a good lookin session right there.

Yes Sir.

Honey Chicken looks good, if you had a restaurant I would so be there!

Come visit up north paul. if you ever do and venture around Erie PA i got a place for you and Misty.

Nice you hit everything in this session. What sort of cardio are you doing now?

2x HIIT -- 10 Minutes
3x LISS -- 20 Minutes

[Exane]

Workout looks awesome Bob! Strong everything man, those rows and deads with some heavy DB press thrown in for good measure...

What are the 6 Way Raises?

[The Solution]

Workout looks awesome Bob! Strong everything man, those rows and deads with some heavy DB press thrown in for good measure...

What are the 6 Way Raises?

http://www.youtube.com/watch?v=E-cCXkSi7IQ

[Exane]

http://www.youtube.com/watch?v=E-cCXkSi7IQ

Nice, slating these for Saturday. Any tips?

[MWheatley]

100x10 db press deep in a workout...good sheet!

[The Solution]

Cellucor Cinnamon Swirl Cowboy Cookies


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

Recipe

Dry:
50g Cellucor Cinnamon Swirl Protein
1 Cup Splenda (Used 50g)
60g Pancake Mix/Flour
1 Tsp Baking Powder
1 Cup Oatmeal (I used 80g SnickerDoodle from My Oatmeal.com)
30g Reese Chocolate Chips
4g SF/FF Pudding Mix

Wet:
50g Greek Yogurt
50g Plain Yogurt
1 Egg
1 White
Tsp Vanilla Extract


Directions

Pre-Heat Oven to 350 Degrees
Combine Whey + Splenda in a bowl and mix with it Greek Yogurt, Vanilla Extract, and Plain Yogurt to make a thick paste using a hand mixer.
Add 1 Egg and 1 Egg White to the paste formed with the Whey + Splenda + Yogurt + Vanilla Extract.
In a Second bowl combine Pancake Mix, SF/FF pudding Mix and baking powder, this will be added into the original bowl with the whey, yogurt, and Splenda made into a paste plus the eggs. (Can use a spoon to mix here)
In a Third Bowl combine Oatmeal + Chocolate Chips. This will be added last into the main bowl and mixed together (again using a spoon)

Take a large spoon and use to form rounded tablespoons and drop them on a cookie sheet, which will be baked for 12-15 minutes at 350 degrees. Eye these; they may cook a bit quicker, so check at 10 minutes to see if they are done.

Allow to cool for 5-10 minutes prior to eating.
Enjoy!

Macros

Whole Batch:

Calories ~ 1100
Protein ~ 70
Carbs ~ 153
Fat ~ 23

Per Cookie (If you Make 16):

Kcals: ~ 66
Protein – 4.3
Carb – 9.5
Fat - 1.4

Nice, slating these for Saturday. Any tips?

Start light , expect pain

[wrkoutfrq]

Bob for the recipes that you make with oats, could you sub them with a different grain? I ask because I have a bunch of this:



and it's a bit different from oats (less fat, different fiber profile), so do you think any additional modifications would be needed?

[The Solution]

Bob for the recipes that you make with oats, could you sub them with a different grain? I ask because I have a bunch of this:


and it's a bit different from oats (less fat, different fiber profile), so do you think any additional modifications would be needed?

Good question, i rarely use oats in the first place, just had a request from someone so i made these. I think you should be fine, but if they are lighter than you may not need as much wet in the formula because it will thin out

[MWheatley]

I use to have an awesome recipe for oatmeal cookies. Ill have to find it, but it had raw oats, coconut oil, flax seed, almond butter, graham cracker muscle milk, and other sheet in it.

[The Solution]

Inov8 Elite Performance
Mesocycle #7
Week 1 Day 5

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

Slight Incline DB Bench Press: 4:2:1:1
80's x 6 (3 Sets)
60's x 12 (2 Sets)

+10 Pounds

HS Wide Chest Press 5:1:1:2
3 Plates + 25/Side x 6 (4 Sets)

A1:Pec Dec 1:1:1:1
120 x 10 (5 Sets)

+10 Pounds

A2: Stretch Push-Up 1:1:1:1
BW x 10 (5 Sets)

B1: Underhand Lat Pulldown1:1:1:1
100 x 12 (4 Sets)

B2: Hammer Strength Pullover 1:1:1:1
45 / Side x 12 (4 Sets)

Low Cable Row: 2:2:1:3
30 Each Arm x 6 (4 Sets)

Standing Calf Raise: 5:5:1:5
225 x 5 (5 Sets)


Post-Workout:

Cellucor Cookies and Cream Rice Krispy Treat:

[Bnizzle163]

What makes them cowboy cookies? I confuse

[psychodiver9]

What makes them cowboy cookies? I confuse

Are you questioning chef bob?