The Hunger for Success: The Solution's Offseason

[The Solution]

Btk bro in!!!

Yes Sir!

In on this Bob. Let's smash this offseason!

All day brother. Lets keep it rolling.

How lon do those WO sessions take?

About 45 minutes, Volume will be ramped up as calories do ramp up.. Starting off 1 week post-show volume will start low the first 4 weeks.

gr8 to have u back Bob , the epicness will start from today ! Will be following everyday

Thanks a lot man, the words mean a lot. Support is something very overlooked.

[mattjansen]

Welcome back. Time to grow

[JerG]

Will be following bro. I'm impressed with the progress you've made since your last comp.

[The Big Sleep]

Lol at people already ranking my thread down ... Haters

Acta non verba!

[ScivationLead]

Bob is back! Only the cool kids get their threads 1 starred these days. Best part about it is that they are nice when they want samples, ect, but sometimes it's like it was in school with it being cool to pick on certain people...

[RippednReady]

IN, i missed you and your eats, offseason!!
thisgonnabegood.jpg

[jdudeck1]

IN on this, the stage shots look great! Your conditioning and improvements from last season really showed. Bob you really worked your ass off man and I look forward to seeing you do it again this offseason.

[The Solution]

Back + Hamstrings:

Pull-Ups:
30 Reps over 3 Sets with Various Grips

Smith Machine Rows:
135 x 12
155 x 10
185 x 8 (3 Sets)

Single Arm Cable rows (1 Second Squeeze after eccentric):
20 x 12
27.5 x 10 (3 Sets)

Dumbell pullovers -
40 x 15
55 x 10 (3 Sets)

Narrow grip chins -
BW x 8 (2 Sets)

Dumbell shrugs - (3 Second Hold)
100's x 12 (3 Sets)

Hyperextensions -
BW + 25 x 10 ----> BW x 10

Standing Leg Curl:
30 x 15 (3 Sets)

Post-Workout:

Carmel Reese Peanut Butter Cup and banana Loaf topped with Vanilla Protein Pudding, Strawberries and a Cookie Butter Drizzle

Welcome back. Time to grow

Yes Sir!

Will be following bro. I'm impressed with the progress you've made since your last comp.

Thanks a lot man. Dedication and Consistency pay off.

Bob is back! Only the cool kids get their threads 1 starred these days. Best part about it is that they are nice when they want samples, ect, but sometimes it's like it was in school with it being cool to pick on certain people...

Too much Lol here. Thanks for all the phone calls and text messages during prep dave. Gotta love haters

IN, i missed you and your eats, offseason!!
thisgonnabegood.jpg

Always good in here my man!

IN on this, the stage shots look great! Your conditioning and improvements from last season really showed. Bob you really worked your ass off man and I look forward to seeing you do it again this offseason.

When you look at the comparison's it is mindblowing. Shows you have to focus on the big picture and stop stressing the minor details.

Pics from 1 week on the rebound: (up 4 pounds)

[hamiltronj]

Still looking very Solid Bob!

[MikeWines]

Impressive lat spread, back is looking crazy!

[Bnizzle163]

You look fuller AND grainier almost everywhere

The only place I see where you got a little washed out is your pecs (although they appear fuller).

You can step on stage tomorrow and rock

[Shazriki]

Like I said on ******** Bob, you have nothing to worry about those 4 lbs. Glycogen, water, and good old fashioned food bulk if you ask me. You look great!

[anuragp122195]

Body's looking very full. 4 pounds up and you look just as lean .

Your back is huge. It's literally popping out of my monitor.

[Vytis]

Congratulations on your past contest conditioning. You brought your best for sure!

[The Big Sleep]

Your back is huge. It's literally popping out of my monitor.

Yea it smacked me in the face when I scrolled down

[The Solution]

Still looking very Solid Bob!

Thank you sir!

Impressive lat spread, back is looking crazy!

Back is a weakness remember that!

You look fuller AND grainier almost everywhere

The only place I see where you got a little washed out is your pecs (although they appear fuller).

You can step on stage tomorrow and rock

Jason Agreed
The results?

+25g carbs added daily!

Yeah buddy!

Like I said on ******** Bob, you have nothing to worry about those 4 lbs. Glycogen, water, and good old fashioned food bulk if you ask me. You look great!

^^ Yes Sir and Jason Agreed!

Body's looking very full. 4 pounds up and you look just as lean .

Your back is huge. It's literally popping out of my monitor.

Hahaha, nah, not that big.. Lot of weight/pounds to add!

Congratulations on your past contest conditioning. You brought your best for sure!

Thank you sir

[Spadaboom]

Looking forward to some great recipes and solid improvements in the gym....Keep it up man

[Bnizzle163]

Looking forward to some great recipes and solid improvements in the gym....Keep it up man

This is what I think we all missed about Bob's journal posts; his excellent recipes and outstanding work ethic.

[Webber91]

Been waiting for this!

[The Solution]

Looking forward to some great recipes and solid improvements in the gym....Keep it up man

Appreciate those kind words man! Thank you. Ill do my best.

This is what I think we all missed about Bob's journal posts; his excellent recipes and outstanding work ethic.

You may get to see it in person!

Been waiting for this!

Need more updates in yours buddy!

[tenacious707]

Definitely in on this! Glad to have you back Bob.. You killed it at the show bro, looking straight shredded! Regardless of your placing you handled business!

[The Solution]

Arms + Chest:

Pull-Ups:
30 Reps over Various Sets/Grips

EZ Bar Curl:
25 x 15 (3 Sets) -- Warmup
40 x 10 (5 Sets) -- 10 Second Rest Between Sets

Hammer Curls:
35's x 10 (5 Sets) -- 10 Second Rest Between Sets)

Ez Bar Preacher Curls:
45 x 10 (2 Sets) * Slow Eccentric 3 Seconds *

Rope Pushdown:
100 x 12 (2 Sets) -- Warmup --

Rope Pushdown // SuperSet // Dips
100 x 15 (3 Sets) // Superset // BW + 45 x 10 (3 Sets)

SkullCrusher // SuperSet // Behind the Head Dumbbell Tricep Extension:
115 x 10 (2 Sets) // 70 x 10 (2 Sets)

Hammer Strength Chest Press:
2 Plates + 25/Side x 12 (3 Sets)

Post-Workout:

Vanilla Cookie Dough Carmel Chocolate Chip Brownie Blizzard

Definitely in on this! Glad to have you back Bob.. You killed it at the show bro, looking straight shredded! Regardless of your placing you handled business!

Thanks a ton man BTK!!!

[The Big Sleep]

With that pace between sets I'm sure you were definitely feeling some blood flowing in those arms

BTW, you should be a spokesperson for DQ and how you can still be shredded while eating it

[chuckles_345]

Subbed! You definately brought your best package ever to the stage this year. Looking forward to following your progress in the future.

[The Solution]

With that pace between sets I'm sure you were definitely feeling some blood flowing in those arms

BTW, you should be a spokesperson for DQ and how you can still be shredded while eating it

They love me there, Lady asked where the hell have i been the last few months? Contest Prep came first, but she sure took care of me with the mix-ins and after she got her 2.50$ tip she was fired up.

Subbed! You definately brought your best package ever to the stage this year. Looking forward to following your progress in the future.

Sure did, but best color/conditioning/legs in the class was good enough for a last place finish

[determined4000]

Subway has Jared
DQ should have Bob

If people think they can lose weight eating subs like Jared, imagine how much DQ they could eat if they thought they could get shredded like bob.

[mattjansen]

Just curious why arms before chest?

[The Big Sleep]

They love me there, Lady asked where the hell have i been the last few months? Contest Prep came first, but she sure took care of me with the mix-ins and after she got her 2.50$ tip she was fired up.

Lol, glad to see you're always supporting the food industry

[adminJaxon]

still lookin beastly Bob! and I always love the ice cream pics since I can't have DQ blizzards (contest prep AND majorly lactose intollerant!, even 3 Lactaid pills for me is no match for a blizzard )

[The Solution]

Legs:

Pull-Ups:
30 Reps over 3 sets with various grips

Lying Hamstring Curl:
40 x 15
50 x 12
65 x 10
80 x 8
90 x 8 ---> 80 x 8 --> 65 x 8 -> 50 x 10

DB Stiff Leg Deadlifts: (go till you cannot get 8)
2 Warm-Ups
80's x 8
90's x 8
100's x 8
110's x 8

Leg Press: (3 Second on the eccentric)
2 Warm Ups
5 Plates/Side x 10 --> 4 Plates/Side x 10 --> 3 Plates/Side x 8 --> 2 Plates/Side x 10

Squat:
2 Warm Ups
225 x 10 (2 Sets) * Beltless*
135 x 20

Seated Calf Raise:
2 Plates x 12 (3 Sets)

Cable Crunches:
50 x 15 (3 Sets)


Post-Workout:

Junk Bowl:

Red Velvet Protein Pudding,
Delce De Leche Cheerios
Honey Nut Cheerios
Strawberries
Banana's
Apples
Pretzels
Crushed Rice Cake

Subway has Jared
DQ should have Bob

If people think they can lose weight eating subs like Jared, imagine how much DQ they could eat if they thought they could get shredded like bob.

I LOL'd hard.

Just curious why arms before chest?

This was an Arm day with a minor focus on chest (weakpoint) Chest/Shoulders will be hit seperately as shown as workout #2. The priority is arms today and then a high rep focus on chest to target a weakness.

still lookin beastly Bob! and I always love the ice cream pics since I can't have DQ blizzards (contest prep AND majorly lactose intollerant!, even 3 Lactaid pills for me is no match for a blizzard )

Lactaid Ice Cream!