The Hunger for Success: The Solution's Offseason

[The Solution]

Hope you had a good birthday bro! Wish I had time to hop on the forums and wish you one, but I hope you enjoyed it

Spent too much time at 5 guys that day

[Vytis]

Now cookies as a post workout meal I can handle...

[The Solution]

Inov8 Elite Performance
Mesocycle #9
Week 4 Day 3

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

Dead Lift (Eccentric Focus) 3:1:1:1
255 x 10 (5 Sets)

Weighted Back Extensions: 3:1:3:1
BW + 10 x 12 (5 Sets)

A1. Incline T Bar Row 1:3:3:1
2 Plates + 10 x 5 (4 SetS)

B1. Wide Grip Seated Row 1:1:2:1
100 x 12 (4 Sets)

A2. V Bar Pulldown 1:3:3:1 -
105 x 10 (3 Sets)

B2. DB Shrug 1:3:3:1
90's x 10 (3 Sets)

Seated Single Arm Row (neutral grip) 1:2:1:1
30 Each Hand x 8 (3 Sets)

Standing Calf Raise 3:1:3:1
225 x 5 (10 Sets)


Post-Workout:

Double Bacon Jalapeno Stuffed Cheeseburger with Sweet Potato Fries:

From this morning.

[NDeeps27]

that pic....gainz were made...so many

[The Solution]

Inov8 Elite Performance
Mesocycle #9
Week 4 Day 4

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

Single Arm Cable Pressdown (Alternating Arms) 1:1:2:1
30 x 15
35 x 12
40 x 10 (3 Sets)

A1. HS Machine Dips 1:3:3:1
3 Plates + 25/Side x 10 ( 4 Sets)

B1. Neutral Grip Tricep Pressdown 1:3:3:1
140 x 10 (4 Sets)

C1. Incline Skull Crushers 1:1:2:1
100 x 12 (4 Sets)

Close Grip Push Ups 3:1:3:1
BW x 30 (2 Sets)

Single Arm Cable Curl (Alternate Arms) 1:2:2:1
20 x 15
25 x 12
30 x 10 (3 Sets)

A2. DB Hammer Curl (simultaneous)
30's x 10 (4 Sets)

B2. Machine Preacher Curl 1:3:3:1
45 Plate x 10 (4 Sets)

C2. V Bar Pressdown 1:2:1:1
140 x 12 (4 Sets)

Chin Up (eccentric lowering only)
BW + 50 Pound Chains x 2 Minutes (2 Sets)

Post-Workout:

Cinnamon Swirl Waffles Layered with Banana's and Syrup:

[jpfaherty]

What's your fav. bicep exercise bob?

[The Solution]

What's your fav. bicep exercise bob?

21's

[usawinston]

21's

An absolute classic.

[The Solution]

Inov8 Elite Performance
Mesocycle #9
Week 4 Day 5

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

Wide Grip Lat Pull Down 1:2:2:1
95 x 75 Seconds (5 Sets)

DB High Row
80 x 12 ---> 60 x 12 (2 Sets)

Rope Seated Row (accumulation) 1:2:2:1
65 x 10 ---> 80 x 5 ---> 90 x 5 (2 Sets)

A1. Snatch Grip Rack Pull 1:1:2:1
325 x 12 (3 Sets)

B1. DB Pull Over 1:1:3:1
45 x 12 (3 Sets)

DB Press (5 @ tempo + 5 no tempo) 3:1:3:1
90's x 10 (4 Sets)

A2. Cable Crossover Fly 3:1:3:1
25 Each Hand x 12 (3 Sets)

B2. Decline Machine Press 1:2:2:1
3 Plates/Side x 8 (3 Sets)

A3. HS Incline Machine Press 1:1:1:1
2 Plates/Side x 6 (3 Sets)

B3, Push Ups (feet elevated) 1:1:X:1
BW x 20 (3 Sets)

Post-Workout:

Cellucor Peanut Butter Marshmallow and Jam Filled Muffins:

[jpfaherty]

Love snatch grip pulling! Hits the upper back and traps a ton for me

PS - Not as impressed with cor-fetti as I thought I would be. It's still good, just doesn't rank with PB marshmallow and CNC to me!

[NaturalPursuit]

21's

Who doesnt love that pump?

[The Solution]

Love snatch grip pulling! Hits the upper back and traps a ton for me

PS - Not as impressed with cor-fetti as I thought I would be. It's still good, just doesn't rank with PB marshmallow and CNC to me!

You have to really love funfetti to enjoy it
Try baking some pancakes and get back to me.

[TakedaShingen]

DB OHP with 90s with a tempo? Jesus

That's a smooth ass back session.

[usawinston]

DB OHP with 90s with a tempo? Jesus

That's a smooth ass back session.

Some ronnie coleman type training happening here

[jpfaherty]

You have to really love funfetti to enjoy it
Try baking some pancakes and get back to me.

Yeah I def. liked it, I just like the others more. I've only tried it in a shake and oats so far tho

[The Solution]

DB OHP with 90s with a tempo? Jesus

That's a smooth ass back session.

OHP? it Chest/back Session brah.

Yeah I def. liked it, I just like the others more. I've only tried it in a shake and oats so far tho

Try pancakes,
Get the funfetti mix and combine cor-fetti
Thanks me later

[TakedaShingen]

OHP? it Chest/back Session brah.



Try pancakes,
Get the funfetti mix and combine cor-fetti
Thanks me later

Oops...I read it wrong.
Not that it changes anything lol.

I've still yet to try this fun fetti or red velvet...perhaps an order is due.

[Bnizzle163]

I'm going to agree with JP on the cor-fetti. It's good, but not my fave. I think it's actually a little too sweet for my liking, and that's saying a lot .

So much lat work. Looks like someone is going to have wings next time he competes!

[The Solution]

I'm going to agree with JP on the cor-fetti. It's good, but not my fave. I think it's actually a little too sweet for my liking, and that's saying a lot .

So much lat work. Looks like someone is going to have wings next time he competes!

Funfetti is supposed to be sweet, hence the name

I need more thickness/width bro

[Bnizzle163]

Funfetti is supposed to be sweet, hence the name

Wouldn't the name give the impression that the whey is fun? Trololol.

[wrkoutfrq]

I'm going to agree with JP on the cor-fetti. It's good, but not my fave. I think it's actually a little too sweet for my liking, and that's saying a lot .

So much lat work. Looks like someone is going to have wings next time he competes!

^this... I really like the corfetti but it is a touch sweet for me as well, and I've got a GNARLY sweet tooth...

Back's lookin improved Bob, def. making the most of this improvement season!

[The Solution]

Inov8 Elite Performance
Mesocycle #10
Week 1 Day 1

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

Incline BB Bench (Wave Loading) 2:1:1:1
185 x 8
205 x 6
225 x 4
205 x 6
185 x 8

Flat DB Bench (speed reps)
60's x 8 (4 Sets)

A1. DB Side Lateral Raises 2:1:1:1
25's x 10 (4 Sets)

A2. Rear Delt Band Pull Aparts 1:1:1:1
Band x 15 (4 Sets)

Post-Workout:

Cellucor PB Marshmallow and Banana MugCake:

[usawinston]

Inov8 Elite Performance
Mesocycle #10
Week 1 Day 1

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

Incline BB Bench (Wave Loading) 2:1:1:1
185 x 8
205 x 6
225 x 4
205 x 6
185 x 8

Flat DB Bench (speed reps)
60's x 8 (4 Sets)

A1. DB Side Lateral Raises 2:1:1:1
25's x 10 (4 Sets)

A2. Rear Delt Band Pull Aparts 1:1:1:1
Band x 15 (4 Sets)

Where'd the volume go?

[TakedaShingen]

That last meso was brutal. He just easing you in before he wrecks you again lol?

I would imagine that a nice, smooth session like this is a welcome change now and again.

[Randoja]

Keep up the good work in here bro!

[The Solution]

Where'd the volume go?

Cutting = reduce in volume to
Compensate caloric deficit

[usawinston]

Cutting = reduce in volume to
Compensate caloric deficit

Makes sense. You notice slower recovery during a cut?

[The Solution]

Makes sense. You notice slower recovery during a cut?

Im fine, but doing 50 sets in a caloric deficit will catch up to you as a cut prolongs.
Plus with my work schedule and always being on my feet the NEAT catches up too

[The Solution]

Inov8 Elite Performance
Mesocycle #10
Week 1 Day 2

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

Squat (Wave Loading) 2:1:1:1
275 x 8
295 x 6
315 x 4
295 x 6
275 x 8


Leg Press 1:1:3:1
6 Plates/Side x 10 (5 Sets)

DB Stiff Leg Deadlifts 2:2:2:1
100's x 8 (4 Sets)

Lying Leg Curl 2:1:1:2
110 x 5 (4 Sets)

Post-Workout:

Gran Agave La Tampiguena (Steak with Chocolate Mole Sauce, Rice, and 2 Chicken Enchiladas)

[usawinston]

Inov8 Elite Performance
Mesocycle #10
Week 1 Day 2

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

Squat (Wave Loading) 2:1:1:1
275 x 8
295 x 6
315 x 4
295 x 6
275 x 8


Leg Press 1:1:3:1
6 Plates/Side x 10 (5 Sets)

DB Stiff Leg Deadlifts 2:2:2:1
100's x 8 (4 Sets)

Lying Leg Curl 2:1:1:2
110 x 5 (4 Sets)

Post-Workout:

Gran Agave La Tampiguena (Steak with Chocolate Mole Sauce, Rice, and 2 Chicken Enchiladas)

[img]http://i688.photobucket.com/albums/vv241/LayzieBone085/Food/4AA55E4B-FC24-4B15-813E-8ABABBD01593.jpg[mg]

What was the RPE on the set of 315? I remember we hit 6 reps a month ago.