The Hunger for Success: The Solution's Offseason

[jaredmus]

paused rack deads the only way to do it . keep it up brother

[wrkoutfrq]

As much as you're pulling on rack deads you ought to be blowing me outta the water on full deads! What do you think is holding you back?

[jpfaherty]

Dang bob, that last workout was killer.

How's everything feeling? Stronger every day?

[The Solution]

As much as you're pulling on rack deads you ought to be blowing me outta the water on full deads! What do you think is holding you back?

Posterior chain strength

Dang bob, that last workout was killer.

How's everything feeling? Stronger every day?

Fat and happy
Pushing 185 right now

[Woody-5]

delicous rack pulls fella!

that stir fry looks swell, woodeat

I need to try those muffins. Perhaps next week, i just baked a fresh batch of molten chocolate brownies

[The Solution]

delicous rack pulls fella!

that stir fry looks swell, woodeat

I need to try those muffins. Perhaps next week, i just baked a fresh batch of molten chocolate brownies

MC is so underrated man, How they turn out?
What you like better for baking ? CS -- Cor fetti -- or Molten Chocolate?

[Woody-5]

MC is so underrated man, How they turn out?
What you like better for baking ? CS -- Cor fetti -- or Molten Chocolate?

I'd probably say the molten chocolate, but I'm more of a fan of chocolate than cake so I'm biased lol
The Cor fetti does bake quite well- the blueberry cake I made with it turned out awesome

[The Solution]

I'd probably say the molten chocolate, but I'm more of a fan of chocolate than cake so I'm biased lol
The Cor fetti does bake quite well- the blueberry cake I made with it turned out awesome

need to get back on that cor-fetti train soon. was back on the PBM and CS kick, can never get sick of CS

[MWheatley]

Solid session man theres a ton of work in there! Lots of heavy stuff for the back and followed up with chest, shoulder, and calf work - damn son!

[ebomb55]

need to get back on that cor-fetti train soon. was back on the PBM and CS kick, can never get sick of CS

Just ordered some more CS myself...it never gets old .

Also, have some PBM and whipped vanilla along with some Alpha Amino. Excited to see what kind of product that is.

[Woody-5]

Cinnamon swirl protein pancakes are so much win

[The Solution]

Inov8 Elite Performance
Mesocycle #7
Week 4 Day 2

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

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

+10 Pounds

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

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:

PB Marshmallow Pancakes with a German Chocolate PB Lean Frosting, Banana's, Honey, Syrup

Solid session man theres a ton of work in there! Lots of heavy stuff for the back and followed up with chest, shoulder, and calf work - damn son!

You know it brother

Just ordered some more CS myself...it never gets old .

Also, have some PBM and whipped vanilla along with some Alpha Amino. Excited to see what kind of product that is.

may need you to test for me soon here brother, i still got your addy, so maybe expect a small present coming for a review

Cinnamon swirl protein pancakes are so much win

Yes.. THIS!

[ebomb55]

Inov8 Elite Performance
Mesocycle #7
Week 4 Day 2

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

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

+10 Pounds

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

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:

PB Marshmallow Pancakes with a German Chocolate PB Lean Frosting, Banana's, Honey, Syrup






You know it brother



may need you to test for me soon here brother, i still got your addy, so maybe expect a small present coming for a review



Yes.. THIS!

Haha, so excited...feels like Christmas morning .

[TakedaShingen]

Workout...Solid, as always!

Pancakes...so much want!!!!!!!!!!!!!!

[The Solution]

Workout...Solid, as always!

Pancakes...so much want!!!!!!!!!!!!!!

Macro friendly too my pancake stacks never really exceed 600-700 kcal.

[TakedaShingen]

Macro friendly too my pancake stacks never really exceed 600-700 kcal.

Upon seeing your pancakes, I made my own. We not only had breakfast for breakfast, but we also had breakfast for lunch.

If the kids aren't dicks today, we will do breakfast for dinner and really close the day right.

[The Solution]

Inov8 Elite Performance
Mesocycle #7
Week 4 Day 3

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
205 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:

Peanut Butter Marshmallow Apple Crisp:

[Bnizzle163]

You should get someone to video you doing walking lunges with chains. I want to see that! lol.

[The Solution]

You should get someone to video you doing walking lunges with chains. I want to see that! lol.

hardest part is i usually do not have my phone/camera on me at the gym, just had to take it today due to classes being cancelled/2 hour delay and change in schedule that may have occured due to the cold weather.

Chains are dope though, maybe come swing to PA sometime to test the waters but i will be catching up with you in June. So see you soon!

[Bnizzle163]

hardest part is i usually do not have my phone/camera on me at the gym, just had to take it today due to classes being cancelled/2 hour delay and change in schedule that may have occured due to the cold weather.

Chains are dope though, maybe come swing to PA sometime to test the waters but i will be catching up with you in June. So see you soon!

Days off ftw! Time to catch up on your cooking, chef .

See you in June. Be prepared to finally understand what pizza is! (Though, you are close to NY, and NY pizza is excellent as well).

[The Solution]

Days off ftw! Time to catch up on your cooking, chef .

See you in June. Be prepared to finally understand what pizza is! (Though, you are close to NY, and NY pizza is excellent as well).

Days off? Chef is in school on lunch break son

[NIUhuskie12]

days off ftw! Time to catch up on your cooking, chef .

See you in june. Be prepared to finally understand what pizza is! (though, you are close to ny, and ny pizza is excellent as well).

dat midwest pizza experience!!!!!!

[jaredmus]

seeing you start with lying leg curls makes me want to do it on my next leg day to switch it up pre squat

[wrkoutfrq]

Matt's had me starting most leg days with either a leg extension or curl (depending on the focus), and I find it really helps the MMC throughout my lifts... good stuff Bob, keep making them gainz!

[The Solution]

Inov8 Elite Performance
Mesocycle #7
Week 4 Day 4

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:

Cookie Dough Cookies and Cream Oatmeal Balls:

[nightxsky]

Killing it! And your food pictures are always spot on! Keep it up

[jpfaherty]

That work out actually looked like fun and not torture! lol

[The Solution]

Cellucor Peanut Butter Marshmallow Low Carb Mini Protein Loaves


http://www.youtube.com/watch?v=TH_4OOkXxVY

Recipe

Dry:
8g SF/FF Pudding Mix
30g Cellucor PB Marshmallow Whey
3g Baking Powder
3g Splenda
10g PB Lean from MyOatmeal.com (PB Flavor)
tsp Sea Salt

Wet:
5 Whole Eggs
25g Greek Yogurt
Tsp of Vanilla Extract

Directions

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

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

Coat a Mini-Loaf Pans with cooking spray and pre-heat the oven to 350 degrees. You will transfer your mixture into the coated dish and bake for 15-20 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 ~ 550
Protein ~ 58g
Carbs ~ 23g
Fat ~ 25g

Killing it! And your food pictures are always spot on! Keep it up

That work out actually looked like fun and not torture! lol

Anything from INOV8 is torture

[NaturalPursuit]

Workouts and recipes DESTROYED. LIKE. ALWAYS.

that's how you excel at life!!!! Those loaves look incredible!!! As soon as I get some spar time I wanna start makin some of your recipes!

[The Solution]

Workouts and recipes DESTROYED. LIKE. ALWAYS.

that's how you excel at life!!!! Those loaves look incredible!!! As soon as I get some spar time I wanna start makin some of your recipes!

you eat like 2x the amount i do. if you make some of this low carb stuff it would go stale LOL