The Hunger for Success: The Solution's Offseason

[The Solution]

Inov8 Elite Performance
Mesocycle #19
Week 5 Day 3

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

Seated Leg Curl: (1:1:1:1)
110 x 10 (3 Sets)
110 x 10 ---> 80 x 15 + 25 Partials

Single Leg Leg Presses: (1:1:1:1)
2 Plates/side x 15 (3 Sets)

A1:Smith Machine Lunges: (3:3:1:1)
135 x 8 (4 Sets)

A2: Smith Machine Squats (1:1:1:1)
225 x 8 (4 Sets)

BB SLDL: (3:2:1:2)
235 x 8 (4 Sets)

Leg Ext: 1 working set
20 Each Leg x 35 + 10 + 7 (Rest Pause) + 10 Partials

Post-Workout:

Shrimp Lo-Mein

[ugasar]

I have noticed that you haven't been doing barbell back squats lately (meaning just doing squats on smith machine) over the past few leg workouts.. Does this have anything to do with your mini-cut? Or is it part of your Meso? Just curious is all man!

[Vytis]

You guys are killing me with all these pancakes!

[The Solution]

I have noticed that you haven't been doing barbell back squats lately (meaning just doing squats on smith machine) over the past few leg workouts.. Does this have anything to do with your mini-cut? Or is it part of your Meso? Just curious is all man!

Nothing about the cut.
Just mesocycle and how its set up. You dont need to Barbell back squat every single day on leg day.
Just like how i could say you dont have to bench every chest day
or deadlift every back day.

[ugasar]

Nothing about the cut.
Just mesocycle and how its set up. You dont need to Barbell back squat every single day on leg day.
Just like how i could say you dont have to bench every chest day
or deadlift every back day.

I hear ya! Thanks for the info man.. Keep killing it!

[The Solution]

Inov8 Elite Performance
Mesocycle #19
Week 5 Day 4

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

Bent Over DB Rows1:1:1:1)
80's x 15
90's x 12
100's 10
110's x 8

Paused Rack Deadlift: (2:2:1:1)
225 x 5
275 x 5
315 x 5
335 x 5
345 x 5
365 x 5

A1: Single Leg Leg Curl (3:1:1:1)
30 Each leg x 6 (3 Sets)

A2: Rope Face Pulls: (1:1:1:1)
100 x 12 (3 Sets)

Barbell Glute Bridge: (1:1;1:1)
315 x 10 (3 Sets)

DB Goblet Squat: (2:2:1:2)
70 x 8 (4 Sets)

6 Way Raises1:1:1:1)
10's x 8 (2 Sets)
10's x 8 + 20 Partials (2 Set)

B1: Standing Calf Raise (1:1:1:1)
225 x 10 (5 Sets)

B2: Tibia Raises
BW x 20 (5 Sets)


Post-Workout:

Chicken, Black Bean, & Rice Burrito:

[jaredmus]

I really like the goblet squats for activating and warming everything up, good stuff, burrito looks good as well

[The Solution]

Inov8 Elite Performance
Mesocycle #19
Week 5 Day 5

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

Flat Hammer Strength Machine Bench Press: (3:1:1:1)
4 Plates/Side x 8 (4 Sets)

Incline Bench Press: (1:1:1:1)
240 x 8 (4 Sets)

A1:Pec Dec (1:1:1:1)
110 x 12 (5 Sets)

A2: Stretch Push Up (1:1:1:1)
BW x 20 (5 Sets)

B1:Neutral Grip Pulldown (2:1:1:1)
110 x 12 (4 Sets)

B2:Wide Grip Cable Pullover (2:1:1:1)
30 x 12 (4 Sets)

Banded Hyperextension: (2:1:1:2)
BW x 12 (4 Sets)

-Chest supported DB Shrugs: (1:2:1:2)
80's x 10 (3 Sets)

-Seated Calf Raise: (1:2:1:2)
2 Plates x 10 (5 Sets)


Post-Workout:

Dairy Queen Apple Pie Blizzard:

[Misctake7]

Strong incline benching Bob! That Blizzard is looking good as well. Haven't had that one yet.

[jaredmus]

that incline bench press, starting your cut the right way with ICE CREAM

[The Solution]

that incline bench press, starting your cut the right way with ICE CREAM

Starting?
you mean 9 weeks later LOL

[The Solution]

Inov8 Elite Performance
Mesocycle #19
Week 6 Day 2

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

Seated Leg Curl: (1:1:1:1)
110 x 10 (3 Sets)
110 x 10 ---> 80 x 15 + 25 Partials

Single Leg Leg Presses: (1:1:1:1)
2 Plates/side x 15 (3 Sets)

A1:Smith Machine Lunges: (3:3:1:1)
135 x 8 (4 Sets)

A2: Smith Machine Squats (1:1:1:1)
225 x 8 (4 Sets)

BB SLDL: (3:2:1:2)
235 x 8 (4 Sets)

Leg Ext: 1 working set
20 Each Leg x 35 + 10 + 7 (Rest Pause) + 10 Partials

Post-Workout:

Candy Bar Pie Ben & Jerry's:

[jpfaherty]

How's the baking for the Anrold going? Almost done?

[The Solution]

How's the baking for the Anrold going? Almost done?

Start tomorrow all my 1,000 pretzels are done.
finish wednesday morning after doctor appointment and heading out to C-Bus
Stopping @ Austins (inov8 coach) house on the way, and then my buddies.

[phillysteak]

Hopefully next year I can get out to meet you man!

[demonwareltd]

Start tomorrow all my 1,000 pretzels are done.
finish wednesday morning after doctor appointment and heading out to C-Bus
Stopping @ Austins (inov8 coach) house on the way, and then my buddies.

Have fun Bob! Really bombed I'm not going this year - but the one thing about the Arnold, it'll be there next year!

[howardaskew]

In this,,,,,,,,,,,,,

[The Solution]

Have fun Bob! Really bombed I'm not going this year - but the one thing about the Arnold, it'll be there next year!

and ill be there next year
get ready to see some pics on Social Media of my baking tonight and tomorrow

100 cupcakes
100 brownies
100 cookies
50 loaves of bread
1,000 pretzels made

[jaredmus]

and ill be there next year
get ready to see some pics on Social Media of my baking tonight and tomorrow

100 cupcakes
100 brownies
100 cookies
50 loaves of bread
1,000 pretzels made

I have had the pretzels before REALLY GOOD

[Misctake7]

and ill be there next year
get ready to see some pics on Social Media of my baking tonight and tomorrow

100 cupcakes
100 brownies
100 cookies
50 loaves of bread
1,000 pretzels made

One of each please

[jpfaherty]

50 loaves of bread? mother of god lol

[The Solution]

50 loaves of bread? mother of god lol

Yup....

Here is some of it.

The Baking for the Arnold Classic Is Underway:

[The Solution]

Baking for the Arnold Classic:
Still more to come!

[jpfaherty]

haha that's awesome man. Have fun!

[Vytis]

Busy boy...you're kitchen appliances must be on overdrive, lol.

[The Solution]

The final spread of what I am bringing to the Arnold Classic
Cinnamon Swirl Bread
Cor Fetti Cupcakes
Molten Chocolate Brownies
PB Marshmallow Cookies
Protein Glazed Pretzels in an assortment of Cellucor Cor Performance Whey Flavors! (Molten Chocolate, Whipped Vanilla)

[The Solution]

Inov8 Elite Performance
Mesocycle #19
Week 6 Day 1

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

Seated DB Front Lateral Raise: (1:1:1:2)
25's x 12 (3 Sets)

Over and Back Presses: (1:1:1:1)
95 x 8 (3 Sets)
95 x 12 (Failure Set)

Reverse Pec Dec: (1:1:1:1)
60 x 12 (3 Sets) + 10 Second Hold last rep
3 sets of 12 reps

A1: Rope Hammer Curl (3:1:1:2)
45 x 8 (3 Sets)

A2:Cable Curls (3:1:1:2)
60 x 8 (3 Sets)

Kneeling Overhead Rope Extension: (3:1:1:2)
80 x 8(3 Sets)

Smith Machine Close Grip Bench Press: (3:1:1:1)
185 x 8 (4 Sets)

B1:Machine Preacher Curls (1:1:1:1)
30 Each Hand x 12 (3 Sets)

B2:Close Grip Push-Ups
BW x 20 (3 Sets)

Post-Workout:

Peanut Butter and Banana Omelette, Mashed Potatoes and Gravy + Green Beans:

[Gxp23]

Some crazy flavour clashes there ^^

[The Solution]

Picked up my Badge ready to rock and roll:



Got to meet up with Natural Guy off the boards (Eric):



Winston (Usawinston off bb.com), Josh Davis (Scivation Rep) training @ OSU:

[BSerg]

Diggin the pics man!