The Hunger for Success: The Solution's Offseason

[The Solution]

What makes them cowboy cookies? I confuse

Have you ever googled a cowboy cookie recipe?
Very similar recipe, with modifications.

http://www.foodnetwork.com/recipes/f...ipe/index.html

nixed crisco and brown sugar just used splenda
used pb chocolate chips
did not use coconut
pancake mix for flour
yogurts for crisco

[Exane]

A lot of work there Bob, damn bruh! What do you think of the underhand grip on the lat pulldowns?

[The Solution]

A lot of work there Bob, damn bruh! What do you think of the underhand grip on the lat pulldowns?

I find Personally that underhand grip = greater MMC. Now that is going to be very individual from person to person but i find my lats on fire when i do underhand compared to overhand. Bringing that up to austin we addressed this in this mesocycle.

[TakedaShingen]

I find Personally that underhand grip = greater MMC. Now that is going to be very individual from person to person but i find my lats on fire when i do underhand compared to overhand. Bringing that up to austin we addressed this in this mesocycle.

I feel the same. BB Rows are a similar experience.

[jpfaherty]

I feel the same. BB Rows are a similar experience.

BB rows double under hand is mucu more dangerous than double over hand for bicep tears. Especially going heavy. Be safe OP.

[psychodiver9]

BB rows double under hand is mucu more dangerous than double over hand for bicep tears. Especially going heavy. Be safe OP.

Agree completely here. Risk fsr outweighs reward imo

[TakedaShingen]

BB rows double under hand is mucu more dangerous than double over hand for bicep tears. Especially going heavy. Be safe OP.

Underhand BB Rows are utilized in a TUT fashion. I find it very difficult comfort-wise to go heavy, so I do not.

Double overhand for dem hefty ones

[mussina123]

I find Personally that underhand grip = greater MMC. Now that is going to be very individual from person to person but i find my lats on fire when i do underhand compared to overhand. Bringing that up to austin we addressed this in this mesocycle.

May have to give that a try... I find it VERYYY hard with MMC with my lats :/

[The Solution]

Underhand BB Rows are utilized in a TUT fashion. I find it very difficult comfort-wise to go heavy, so I do not.

Double overhand for dem hefty ones

May have to give that a try... I find it VERYYY hard with MMC with my lats :/

Bingo....
give it a shot. only one way to learn.

[NaturalPursuit]

So crazy how everyone reacts differently! Underhand pulldowns kill my biceps and barely do sh*t for my back where as wide grip has exploded my back...live and learn!

[usawinston]

Been a while since the chef did some training...just sayin...

[MikeWines]

Been a while since the chef did some training...just sayin...

Said he was taking the weekend off I believe?

[NaturalPursuit]

Been a while since the chef did some training...just sayin...

He's been BEASTIN every aspect of life! Chef Bob be GROWIN outta the gym haha

[The Solution]

Been a while since the chef did some training...just sayin...

Said he was taking the weekend off I believe?

Off due to work schedule and gym hours.

[TakedaShingen]

i take every weekend off due to gym hours and my work schedule.
Just sayin'

Dem $$$ makin gainz.

I can't believe anyone would question the Chef's training He BEASTS life in all areas.

Keep grinding, Bob.

[The Solution]

Inov8 Elite Performance
Mesocycle #7
Week 2 Day 1

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

Lying Leg Curl: 1:1:1:1
115 x 10 (3 Sets)
110 x 10 ---> 75 x 20 + 10 Forced Reps Reps (1 Set)

+5 Pounds

Leg Press: 1:2:1:2
4 Plates/Side x 25 (2 Sets)
3 Plates/Side x 35 ---> 2 Plates x 15

A1: Smith Machine Front Squat: 3:3:1:1 8 reps
190 x 8 (4 Sets)

+5 Pounds

A2: Walking Weighted Chain Lunges
BW + 75 x 16 Steps (4 Sets)

DB SLDL: 1:3:1:1
90's x 12 (3 Sets)

Leg Ext:
30 (each leg) x 35 -- 20 (each leg) x 15 + Iso Tension Hold
Post-Workout:

BBQ Chicken Pizza:

Dem $$$ makin gainz.

I can't believe anyone would question the Chef's training He BEASTS life in all areas.

Keep grinding, Bob.

Work schedule is indeed nutso brother. Seeing a day off is a lost art now n days, but again got to make that $$ to pay them bills. got the arnold coming up too, and that is never cheap!

[jaredmus]

going to start off like you and Ebomb with hamstring curls first, as well pizza looks good man NO ARNOLD FOR ME now that I am in academy olympia possible though

[The Solution]

going to start off like you and Ebomb with hamstring curls first, as well pizza looks good man NO ARNOLD FOR ME now that I am in academy olympia possible though

ha. you must of just saw my FB Post.
Olympia is a far stretch, so expensive to fly to vegas, hotel etc... Just dont make that kind of money.. We will see what happens. If cellucor would take me though.. different story

[Bonkies]

Damn that pizza looks soooo bomb.

Do you use myfitnesspal chef? I need to stalk these meals lol

[The Solution]

Damn that pizza looks soooo bomb.

Do you use myfitnesspal chef? I need to stalk these meals lol

Yes i do.

[Blazed]

That pizza is def hnnnggggg/10. Glad to see you are killing it in here Bob. See you in a few short weeks!

[usawinston]

He's been BEASTIN every aspect of life! Chef Bob be GROWIN outta the gym haha

Dem $$$ makin gainz.

I can't believe anyone would question the Chef's training He BEASTS life in all areas.

Keep grinding, Bob.

haha, would never question his impressive progress! Just jesting

Inov8 Elite Performance
Mesocycle #7
Week 2 Day 1

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

Lying Leg Curl: 1:1:1:1
115 x 10 (3 Sets)
110 x 10 ---> 75 x 20 + 10 Forced Reps Reps (1 Set)

+5 Pounds

Leg Press: 1:2:1:2
4 Plates/Side x 25 (2 Sets)
3 Plates/Side x 35 ---> 2 Plates x 15

A1: Smith Machine Front Squat: 3:3:1:1 8 reps
190 x 8 (4 Sets)

+5 Pounds

A2: Walking Weighted Chain Lunges
BW + 75 x 16 Steps (4 Sets)

DB SLDL: 1:3:1:1
90's x 12 (3 Sets)

Leg Ext:
30 (each leg) x 35 -- 20 (each leg) x 15 + Iso Tension Hold
Post-Workout:

BBQ Chicken Pizza:

[img]http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/null_zpsb2341530.jpg[img]





Work schedule is indeed nutso brother. Seeing a day off is a lost art now n days, but again got to make that $$ to pay them bills. got the arnold coming up too, and that is never cheap!

So jealous of those chains. My gym doesn't have them :/ It's alright probably wont need them anytime soon.

[The Solution]

Cellucor Peanut Butter Marshmallow and Jelly Muffins


http://www.youtube.com/watch?v=JtfClfKHn5U


Recipe

Dry:
75g Complete Pancake Mix
25g Peanut Butter marshmallow Whey
3g Splenda
Baking Powder (5g)
8g SF/FF Pudding Mix (Vanilla)
10g PB Lean (Peanut Butter Flavor)

Wet:
2 Egg Whites
1/3 Cup Milk (I used almond) Around 70g
25g Greek Yogurt
Dash Vanilla Extract

Filling:
40g Sugar Free Jam (Wegmans)



Directions:

Combine all Dry (Whey, Pancake Mix Baking Powder, SF/FF Pudding Mix, PB Lean, and Splenda)

in a separate bowl mix the egg whites and stiffen by mixing with a hand blender for 3-5 minutes until it makes a stiff firm peak

Then add in the Greek Yogurt, Vanilla Extract and Almond milk to the dry mixture and fold in the egg whites and use a spatula to fold in the egg whites and make your finished batter.

Pre-heat oven to 350 degrees and then use cooking spray on your muffin pan/sheet to prevent sticking.

Transfer the mixture to the Muffin Pan and bake for 20-25 minutes, use a toothpick to check Muffins if they are finished (it will come out with no residue on the toothpick)

Allow to cool for 5-10 minutes and then Enjoy!!!


Macros:

Calories -- 515
Protein –40g
Carbs -- 75g
Fat -- 6g

[The Solution]

Inov8 Elite Performance
Mesocycle #7
Week 2 Day 2

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
80 x 8 (4 Sets)

+5 Pounds

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

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

+5 Pounds

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)

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


Post-Workout:

Sweet and Sour Chicken Stirfry:

[MWheatley]

Strong and well rounded upper body session - that food looks gooood!

[The Solution]

Strong and well rounded upper body session - that food looks gooood!

Sweet N Sour is very easy to make homemade, does not require a lot and can easily be low calorie.

[The Solution]

Cellucor Peanut Butter Marshmallow and Banana Microwave Mug Cake


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


Recipe

Dry:
60g Complete Pancake Mix
30g Peanut Butter marshmallow Whey
3g Splenda
Baking Powder (5g)
8g SF/FF Pudding Mix (Vanilla)
10g PB Lean (Peanut Butter Flavor)

Wet:
1 Egg Whites
1/3 Cup Milk (I used almond) Around 60g
50g Diced Banana


Directions:

Use a Magic Bullet or another stand up blender for this recipe.

First place in the wet (Almond Milk + Egg White and throw in a diced up banana)

Second Combine all Dry (Whey, Pancake Mix Baking Powder, SF/FF Pudding Mix, PB Lean, and Splenda) and add to your blender/Magic Bullet

Turn on your blender for a good 1-2 minutes to really let the ingredients bind together and mix well, before we continue.

Take a circular Tupperware container and spray it with cooking spray and make sure it is coated well

Take a spatula and transfer the mixture into the Tupperware container and microwave on a medium power for around 3 minutes (you should see the outside start to harden and the middle have a soft texture which will be perfect for when it cools)

Flip the cake upside down on a plate and allow it to cool when done (you can check when done using a fork along the outside edges and poking it forward to see if any residue or liquid is leaking to the bottom.

Allow to cool for a few minutes and then enjoy!


Macros:

Calories -- 500
Protein --35g
Carbs -- 74g
Fat -- 5g

[gregmh]

You know Bob, your food porn has my wife begging me to get her some Cellucor Protein to try out... Maybe I'll start getting some of these little treats too.

[jpfaherty]

Do you spend all your free time cooking? I know you're a busy dude and you're making some epic meals lol

[The Solution]

You know Bob, your food porn has my wife begging me to get her some Cellucor Protein to try out... Maybe I'll start getting some of these little treats too.

better yet, we only live an hour away. lets meet up and ill give you some, and then you can bring me some of your wife's baked goods or that birthday cake she just recently had Mr. Lastson