The Hunger for Success: The Solution's Offseason

[The Solution]

Serious rack deadlift envy. Just below the knee?

Yup

[TakedaShingen]

Chef, I know you stay relatively low fat year round. So, what kind of hot dogs are you using there? That chili dog is looking boss.

[The Solution]

Chef, I know you stay relatively low fat year round. So, what kind of hot dogs are you using there? That chili dog is looking boss.

Hebrew Nationals.

[TakedaShingen]

Hebrew Nationals.

That's what I use as well. I was looking to expand my hot dog game lol. Damn...

[jpfaherty]

That's what I use as well. I was looking to expand my hot dog game lol. Damn...

Yeah that's pretty much the only dog choice when worried about macros lol

[The Solution]

Inov8 Elite Performance
Mesocycle #7
Week 3 Day 3

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

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

+5 Pounds

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

+10 Pounds

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

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:
Honey Chicken Tikka Masala:

[Exane]

Getting stronger! Nice work Bob! Still jelly of the HS Pullover, ha.

Looks like a fun workout, chest and back ftw!

[The Solution]

Getting stronger! Nice work Bob! Still jelly of the HS Pullover, ha.

Looks like a fun workout, chest and back ftw!

Chest and back FTW especially after torching a heavy back session the day before.

[usawinston]

Inov8 Elite Performance
Mesocycle #7
Week 3 Day 3

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

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

+5 Pounds

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

+10 Pounds

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

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:
Honey Chicken Tikka Masala:

[img]http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/null_zpse6b787e6.jpg[img]

you're gonna run out of plate-space on that HS

[The Solution]

Cellucor Peanut Butter Marshmallow Low Carb Protein Bread


http://www.youtube.com/watch?v=b0bmTIb3410

Recipe

Dry:
16g SF/FF Pudding Mix
30g PB Marshmallow Whey
3g Baking Powder
3g Splenda
10g PB Lean from MyOatmeal.com (PB Flavor)

Wet:
5 Whole Eggs
25g Greek Yogurt

Directions

Combine all of your dry in a bowl (PB Lean, Whey, SF/FF Pudding Mix, Splenda, and Baking Powder) and in another mix your wet (Eggs + Greek Yogurt)

Mix the wet into the dry and combine with a hand mixer, stand mixer, or a whisk

Coat a Pyrex Dish with cooking spray and pre-heat the oven to 350 degrees. You will transfer your mixture into the coated dish and bake for 20-25 minutes until a toothpick comes out clean with your finished product.
Place on a cooling rack and allow to cool for 5-10 minutes before taking out of container
Enjoy!


Macros

Kcals ~ 600
Protein ~ 58g
Carbs ~ 29g
Fat ~ 25g

[ebomb55]

Strong pressing as usual.

Strong and consistent work in here as usual! Keep crushing it.

[Woody-5]

That's some strong pressing bob! Hella fine work

[The Solution]

Strong pressing as usual.

Strong and consistent work in here as usual! Keep crushing it.

That's some strong pressing bob! Hella fine work

Pressing is my Strength without question. now its time to get that DL up higher than my squat lol.

[MWheatley]

Nice man takes a lot of strength to handle the 90's on incline with that tempo. Followed up with some good push/pull volume - very solid workout.

[The Solution]

Inov8 Elite Performance
Mesocycle #7
Week 3 Day 4

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)

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
200 x 8 (4 Sets)

+5 Pounds

A2: Walking Weighted Chain Lunges
BW + 100 x 16 Steps (4 Sets)

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

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

Post-Workout:

Meatball Omelete, Potatoes, and Broccoli:

[ebomb55]

Love the chain lunges...I wish we had chains here. You can just load the weight up with those.

[usawinston]

Love the chain lunges...I wish we had chains here. You can just load the weight up with those.

Ditto, no chains here @ school. Sounds epic.

[NaturalPursuit]

F*^KIN destroying it man!!!!! Everyday you continue to push and its showing in your gym performance and progress pictures! Awesome work! How do you feel you've been progressing as the months pass by?

[The Solution]

Love the chain lunges...I wish we had chains here. You can just load the weight up with those.

balancing them and keeping your neck upright is the hardest part not the lunging haha.

Ditto, no chains here @ school. Sounds epic.

F*^KIN destroying it man!!!!! Everyday you continue to push and its showing in your gym performance and progress pictures! Awesome work! How do you feel you've been progressing as the months pass by?

Taking it day by day and trying to make gains, thats all we can do. Filling out this frame to become a MW will not be easy and take time.

[Blazed]

Yeah that's pretty much the only dog choice when worried about macros lol

Looked for em at the supermarket yesterday......13g of Fat per frank double you tee eff?!

[jaredmus]

Bob, just from your instagram to your thread, to the post you make on these boards, you are such a positive inspirational member to the bb.com community man, in a lot of threads with REAL TALK and not hyping up ONLY cellucor but preaching truth, great reviews, great recipes GREAT ICE CREAM and killer progress keep it all going man! wish I was going to the arnold but can't with academy this year, maybe next year I'll take my vacation days then! or hopefully have a 3 day swing were I am off those days with a night tour on monday, we will go to thurman cafe and eat ice cream together soon enough

[wrkoutfrq]

great workout Bob! People can hate all they want, I love incorporating smith work as long as it's done correctly!

[The Solution]

Bob, just from your instagram to your thread, to the post you make on these boards, you are such a positive inspirational member to the bb.com community man, in a lot of threads with REAL TALK and not hyping up ONLY cellucor but preaching truth, great reviews, great recipes GREAT ICE CREAM and killer progress keep it all going man! wish I was going to the arnold but can't with academy this year, maybe next year I'll take my vacation days then! or hopefully have a 3 day swing were I am off those days with a night tour on monday, we will go to thurman cafe and eat ice cream together soon enough

You da man , its gonna suck to not see you at the arnold this year, as it is always fun to sit around and chill with you at the vitargo booth
Next year. Jeni's on me sound good?

great workout Bob! People can hate all they want, I love incorporating smith work as long as it's done correctly!

Just taking after you. Bringing the pain and intensity. Reaching that uncomfortable zone.

[The Solution]

Inov8 Elite Performance
Mesocycle #7
Week 3 Day 5

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

HS Lateral Raise: 1:1:1:2
85 x 12 (3 Sets)
85 x 12 --> 65 x 12 + 25 Partials ( 1 Set)

Smith Shoulder Press 1:1:1:1
140 x 5
160 x 5
190 x 5
200 x 5
210 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)

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)

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:

Coconut Curry Chicken:

[TakedaShingen]

Looked for em at the supermarket yesterday......13g of Fat per frank double you tee eff?!

Ballpark Turkey Dogs.

0 or 1g fat per dog, if I'm not mistaken.

They're actually pretty good.

[TakedaShingen]

Holy Delt pump!!! From all angles too.

[usawinston]

Smith Shoulder Press 1:1:1:1
140 x 5
160 x 5
190 x 5
200 x 5
210 x 5

Can't get enough of that heavy shoulder work! When's 215 coming?

[The Solution]

Cellucor Molten Chocolate Low-Carb Muffins


http://www.youtube.com/watch?v=hOVErhKbU7U


Recipe

Dry:

1 Scoop Molten Chocolate Whey (30g)
10g Cocoa Powder
3g Splenda
3g Baking Powder
10g PB Lean (German Chocolate Cake)

Wet:
1 Egg
1 Egg White
25g Greek Yogurt


Directions

Pre-heat oven to 350 degrees
Mix all dry in a bowl (Whey, PB Lean, Baking Powder, Splenda, Cocoa Powder) and in a separate bowl combine the wet (egg, egg white, and greek yogurt)
Simply add the dry to the wet and then mix/stir until batter is formed.
You will then take a muffin pan/trey and coat with cooking spray or use muffin liners for your finished product.
Fill muffin trey (Coated or liners) about half way full because you do not want them to overflow while in the baking process.
Bake for 10-15 minutes until toothpick comes out clean
Allow cooling for 5 minutes and then taking out of liner/ Muffin Pan
Enjoy!

Macros

Kcals ~ 320
Protein ~ 40g
Carbs ~ 17g
Fat ~ 10g

Holy Delt pump!!! From all angles too.

Can't get enough of that heavy shoulder work! When's 215 coming?

maybe next week?

[StaticZ]

That bread looks really good. Must try it some time.

[The Solution]

Inov8 Elite Performance
Mesocycle #7
Week 4 Day 1

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

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

Paused Rack Deadlift: 2:2:1:1
365 x 5
375 x 5
395 x 5
405 x 5
415 x 5
425 x 5

+10 Pounds

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 BBQ Chicken Stirfry