The Hunger for Success: The Solution's Offseason

[ShadowWolfe]

Whey
BCAA (Xtend/Cellucor BCAA)
Creatine
Multi
Fish-Oil
Vitamin D3
Probiotic
Digestive Enzymes
GDA - Anabolic Pump / Slin-Trol (From my trainer he makes it)

Pre-workouts i use every 4-6 weeks then take 2-3 weeks off.

just bulk creatine? what multi do you prefer? are these supplments your trainer recommends to you? or just things youve found helful over the years

[NDeeps27]

Awesome workouts man, I've implemented a few things I've seen you do and they've worked great!!
My bob bowls have been getting more impressive also

Ps you take bcaas for insurance/taste? Or other reasons?
A lot of ppl always tell me not to spend the $ on em, curious

[Bnizzle163]

Awesome workouts man, I've implemented a few things I've seen you do and they've worked great!!
My bob bowls have been getting more impressive also

Ps you take bcaas for insurance/taste? Or other reasons?
A lot of ppl always tell me not to spend the $ on em, curious

Bob can correct me if I am wrong, but I feel he is currently taking BCAA's because he is still at a very low BF and doing quite a bit of cardio still. I know he used to train fasted, and he still has quite a big window between meals, so it may be just to err on the side of caution. Personally, I only use bcaa's when getting toward the end of prep. More expensive than food

[NC_Tarheel]

I dont question him, last time i did i got a mouthful.

I sincerely hope you meant earful...but if not...I guarantee you learned your lesson

[The Solution]

just bulk creatine? what multi do you prefer? are these supplments your trainer recommends to you? or just things youve found helful over the years

Bulk creatine yup. 5g on workout days
Mutli is personal i shift between a few.. Sportpharma Multi-V, Orange Triad etc..
NO i take them because i want to.. most are general health supplements.

Bob can correct me if I am wrong, but I feel he is currently taking BCAA's because he is still at a very low BF and doing quite a bit of cardio still. I know he used to train fasted, and he still has quite a big window between meals, so it may be just to err on the side of caution. Personally, I only use bcaa's when getting toward the end of prep. More expensive than food

BF does not matter, i take them year round during my workout. Just insurance, i sip on them between meals on my off days (layne MPS study)
If i train fasted i still take them prior and during.
Plus the cost i get BCAA's are not that much, so i like them and taste great.

[therockap1]

Late to the party but I'm in!!!!!!

[The Solution]

Late to the party but I'm in!!!!!!

Uh oh.. Black OPS in the house!

[DTrulez616]

Have you ever had the Gasparis Anivite Multi? How are the Cellucor BCAAs? My store just got a few in but just the Fruit Punch.

[The Solution]

Have you ever had the Gasparis Anivite Multi? How are the Cellucor BCAAs? My store just got a few in but just the Fruit Punch.

Anavite is ok, i dont like the inclusion of Beta-Alanine in a Multi though.
Cellucor BCAA = Flavoring spot and good formula (around 1.5g BA and 2g CM per scoop and 5g BCAA) pretty legit. I have to say it tastes as good if not better than Xtend.

[psychodiver9]

I got Anavite free. Did not like it. Wouldn't buy

[ShadowWolfe]

I got Anavite free. Did not like it. Wouldn't buy

I honestly cant tell the difference between multis. Im on anavite now, and I dont notice it being better, worse, the same. To be frank, I never notice taking or not taking multis. I feel the same regardless. The only thing I noticed with anavite was beta-alanine, but that went away in a day or so.

[psychodiver9]

I honestly cant tell the difference between multis. Im on anavite now, and I dont notice it being better, worse, the same. To be frank, I never notice taking or not taking multis. I feel the same regardless. The only thing I noticed with anavite was beta-alanine, but that went away in a day or so.

pills were too big and I don't like taking 3 At a time

[ShadowWolfe]

pills were too big and I don't like taking 3 At a time

most multis require taking 3 (the ones ive tried atleast). This one is actually supposed to be 6 a day.

Bob have you found taking a GDA helpful? have you noticed benefits?

[The Solution]

Legs

Pull-Ups:
30 Reps with Various Grips over multiple sets

Lying Leg Curl:
2 Warm-Ups
95 x 15 (3 Sets) ----> 50 x 35

Leg press:
2 Warm-Ups
5 Plates/Side x 8
6 Plates/Side x 8 (4 Sets)
6 Plates/Side x 8 --> 5 Plates/Side x 6 ---> 4 Plates/Side x 8 ---> 3 Plates/Side x 10 --> 2 Plates/Side x 10 --> 1 Plate/Side x 30

+2 reps

1.5 Hack Squat's: (All the Way Down, Half way up, back down, all the way up = 1 rep)
1 Warm up
1 Plate + 15/Side x 8 (2 Sets)

+5 pounds

DB Stiff Leg Deadlifts:
1 Warm Up
80's x 20 (3 Sets)

Kettlebell Lunges: (Complete Dropset)
35's x Length of gym
20's x Length of Gym
10's x Length of Gym

Seated Calf Raise: (1 Second Pause at Bottom, Explode up)
1-Warm Up
2 Plates x 10 (8 Sets)
-45 Seconds between sets -

Breaded Beef Cutlets with Sautéed onions over taco rice and Carrots




Coldstone Creation:
Cake Batter Base

Mix-Ins:
Twix, Snickers, Cookie Dough, Fudge, Carmel

most multis require taking 3 (the ones ive tried atleast). This one is actually supposed to be 6 a day.

Bob have you found taking a GDA helpful? have you noticed benefits?

I would not take them if i did not like them or found them useful (whats the point of buying something you dont enjoy), hence why my trainer makes one.

[NaturalPursuit]

1.5 hack squats FTW! Wish my gym had a good hack machine lol

that breaded beef looks SOOO GOOD!!!

[The Solution]

1.5 hack squats FTW! Wish my gym had a good hack machine lol

that breaded beef looks SOOO GOOD!!!

No joke
they are SO SO BRUTAL

Now i am in a carb coma

[mattjansen]

Now that meal is matt jansen approved! I saw your post on lagging hamstrings yesterday on shelbys q/a on FB. Call me crazy but add in one more day of Hypertrophy training to the hamstrings even if its just 5 sets of leg curls + 5 sets of seated occluded leg curls. Train them 3x a week seperated by 48 hours rest then hammer them again 48-72 hours later. You can handle it!

[The Solution]

Now that meal is matt jansen approved! I saw your post on lagging hamstrings yesterday on shelbys q/a on FB. Call me crazy but add in one more day of Hypertrophy training to the hamstrings even if its just 5 sets of leg curls + 5 sets of seated occluded leg curls. Train them 3x a week seperated by 48 hours rest then hammer them again 48-72 hours later. You can handle it!

So.. Monday, Wednesday,Saturday something along that?

maybe leg curls one day on Chest/Shoulders, Hit them on legs, and then pair with arms or back?

Maybe Snatch Grip or Defecit Deads (Hams/back)
Leg Curls or Reverse Hack Squats (tried these today with no weight felt VERY weird)

This was awesome. For SLDL or DB SLDL i am going to start using this bench press
Stand on top of it, and grip the handles and perform the SLDL motion, while elevated it takes everything off anything else, barley grip and focus on just rolling the pelvis. Tried this today after one of the trainers showed me. This is LEGIT to murder the hamstrings:

[The Big Sleep]

Deficit SLDLs man, can't miss with those. If you use that machine just be careful if you're tightroping it, I remember seeing a video of Tommy doing like 405 with a barbell standing on a bench and I thought "Holy **** that takes some kahunas" .

Couldn't agree more about reverse hacks, weirdest movement ever, I feel them mostly in my quads more than anything.

[TheNaturalEdge]

Now that meal is matt jansen approved! I saw your post on lagging hamstrings yesterday on shelbys q/a on FB. Call me crazy but add in one more day of Hypertrophy training to the hamstrings even if its just 5 sets of leg curls + 5 sets of seated occluded leg curls. Train them 3x a week seperated by 48 hours rest then hammer them again 48-72 hours later. You can handle it!

^I like the sound of that!

[JasonDB]

That ice cream looks like an orgasim for the taste buds.

[The Solution]

Arms

Pull-Ups:
30 Reps over various sets and grips

Single Arm Pushdown - (Overhand Grip +1 second flex at bottom )
3 Warm-Ups
40 (each hand) x 12 (3 Sets)

-- Superset --

Hammer Strength Dip Machine:
3 Plates+10/Side x 12, 10 , 8 + 6 Negatives on last set


Incline EZ Bar Skullcrusher:
110 x 10 (4 Sets)

+10 Pounds

-- Super Set ---

Close Grip Bench (Fat Bar):
195 x 8 (4 Sets)

+10 Pounds

Seated DB Curls: (3 Second Negatives palms up):
2 Warm-Ups
20's x 8 (4 Sets)

--Superset --

Hammer Strength Machine Preacher Curl:
35 (each arm) x 8 (4 Sets)

+5 Pounds

Cable Ez-Bar Curl: (3 Second Negative)
40 x 8 (4 Sets)

-- Superset --

Reverse Cable EZ Bar Curl:
40 x 15 (4 Sets)


** Can really start to see some thickness in the mirror so far this offseason
** Weght is around 162 (8 pounds over stage weight) even with last calorie bump with carbs around 425g daily still not seeing the scale move much, but energy and strength and mood are 100x better as bumps keep coming.

Post-Workout

Mini Junk Bowl:

Red Velvet Protein Pudding Base:

Berries
Apples
Banana's
Hot Fudge Sundae Poptart
Granola
Chocolate Cheerios
Peanut Buter Chocolate Puffins



Red Velvet Protein Squares/Blondies:

[Shazriki]

Big arm session. Must have been a sick pump especially with all them good carbs coursing through your system!

[bunnybuilder]

Arms

Pull-Ups:
30 Reps over various sets and grips

Single Arm Pushdown - (Overhand Grip +1 second flex at bottom )
3 Warm-Ups
40 (each hand) x 12 (3 Sets)

-- Superset --

Hammer Strength Dip Machine:
3 Plates+10/Side x 12, 10 , 8 + 6 Negatives on last set


Incline EZ Bar Skullcrusher:
110 x 10 (4 Sets)

+10 Pounds

-- Super Set ---

Close Grip Bench (Fat Bar):
195 x 8 (4 Sets)

+10 Pounds

Seated DB Curls: (3 Second Negatives palms up):
2 Warm-Ups
20's x 8 (4 Sets)

--Superset --

Hammer Strength Machine Preacher Curl:
35 (each arm) x 8 (4 Sets)

+5 Pounds

Cable Ez-Bar Curl: (3 Second Negative)
40 x 8 (4 Sets)

-- Superset --

Reverse Cable EZ Bar Curl:
40 x 15 (4 Sets)


** Can really start to see some thickness in the mirror so far this offseason
** Weght is around 162 (8 pounds over stage weight) even with last calorie bump with carbs around 425g daily still not seeing the scale move much, but energy and strength and mood are 100x better as bumps keep coming.

Post-Workout

Mini Junk Bowl:

Red Velvet Protein Pudding Base:

Berries
Apples
Banana's
Hot Fudge Sundae Poptart
Granola
Chocolate Cheerios
Peanut Buter Chocolate Puffins



Red Velvet Protein Squares/Blondies:

Did almost this exact workout today for arms....sub'd to the Mountain Dog Site like you suggested (love it...great workout/exercise ideas as well as recipes etc.). It was definite pump city. My biceps were on fire 2 sets into the first superset of the palms up db curls and machine preachers. I've tried a lot of programs and I honestly have enjoyed Mountain Dog style training the most. The intensity and the Mind muscle connection is awesome.

Thanks for the suggestion about the site. repped.

[hamiltronj]

Strong session bob. You workouts and mine are quite similar. Also I have used the t-bar row for SLDL and your right about killing the hams. Stop by my log and check it out brother

[The Solution]

Big arm session. Must have been a sick pump especially with all them good carbs coursing through your system!

Pump is an understatement, if i had some extra agmatine or GPLC i would of felt like a balloon. My arms had trouble staying above my head after my workout. Good thing i had an easy Post-workout meal to eat

Did almost this exact workout today for arms....sub'd to the Mountain Dog Site like you suggested (love it...great workout/exercise ideas as well as recipes etc.). It was definite pump city. My biceps were on fire 2 sets into the first superset of the palms up db curls and machine preachers. I've tried a lot of programs and I honestly have enjoyed Mountain Dog style training the most. The intensity and the Mind muscle connection is awesome.

Thanks for the suggestion about the site. repped.

Mountain Dog is a different breed. I love training upper/lower or hitting body parts more frequently, but right now i am finding many things that work for ME and what exercises I feel and which ones engage the muscle the best so far. I also see in the pictures thickness starting to come in. Right now I am pleased, Jason is pleased, weight is slowly coming back on, and i am maintaining this weight in the leanest possible fashion I ever have. I am almost to the weight is started prep at last year before my show i just competed in.. That goes to show huge strides have been made.

Get ready.. i may hop into "Creeping Death" in my next phase from John Meadows.

he is also working on a program called "The Devourer" which him, shelby starnes, and a few others have tried so far. Workouts he said are around 90-120 minutes. I would love to see that on paper!

Strong session bob. You workouts and mine are quite similar. Also I have used the t-bar row for SLDL and your right about killing the hams. Stop by my log and check it out brother

Following along mate, saw you were under the blade. I wish you the best in recovery!

[bunnybuilder]

Pump is an understatement, if i had some extra agmatine or GPLC i would of felt like a balloon. My arms had trouble staying above my head after my workout. Good thing i had an easy Post-workout meal to eat



Mountain Dog is a different breed. I love training upper/lower or hitting body parts more frequently, but right now i am finding many things that work for ME and what exercises I feel and which ones engage the muscle the best so far. I also see in the pictures thickness starting to come in. Right now I am pleased, Jason is pleased, weight is slowly coming back on, and i am maintaining this weight in the leanest possible fashion I ever have. I am almost to the weight is started prep at last year before my show i just competed in.. That goes to show huge strides have been made.

Get ready.. i may hop into "Creeping Death" in my next phase from John Meadows.

he is also working on a program called "The Devourer" which him, shelby starnes, and a few others have tried so far. Workouts he said are around 90-120 minutes. I would love to see that on paper!



Following along mate, saw you were under the blade. I wish you the best in recovery!

"creeping death?" the "devourer?" what is this you speak of? I'm very intrigued!

[ShadowWolfe]

do you meet your trainer in person? or is it all done online?

[The Solution]

"creeping death?" the "devourer?" what is this you speak of? I'm very intrigued!

Different Mountain Dog Programs (they are not on his site)

do you meet your trainer in person? or is it all done online?

Full of questions arent you

Both. he lives 4.5-5 hours away .. talk about changes, BF testing (Calipers/BodPOD), so forth and so on. Could do either, if i am around the area i try to stop by.

[Bnizzle163]

Good eats.

Good lifts.

Thread needs moar pumpkin.