The Hunger for Success: The Solution's Offseason

[ugasar]

Do you always work legs this close together? Monday and now Wednesday? Just curious! Thanks man and the progress picts look unreal.. Keep crushing it!

[The Solution]

Do you always work legs this close together? Monday and now Wednesday? Just curious! Thanks man and the progress picts look unreal.. Keep crushing it!

My split is upper/lower
i am training them 3x this week like i did on week 2 as well.

[wishiwasdivin]

The mirror is also changing fast as well

Currently Sitting around 159-160

Dayum brotha looking good NO HOMO.

[The Solution]

Inov8 Elite Performance
Mesocycle #21
Week 4 Day 4

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

One Arm DB Rows: (1:1:1:1)
110's x 8 (3 Sets)

V Bar Pulldown (1:1:1:2)
120 x 8 (4 Sets)

Snatch Grip Rack Deadlift (just below knee): (1:1:1:1)
365 x 8 (3 Sets)

Standing Y DB Shoulder Raises: (1:1:1:1)
25's x 10 (3 Sets)

Reverse Pec Dec: (1:1:1:2)
40 x 25 (3 Sets)

V Bar Pressdown (2:1:1:1)
140 x 15 + 10 Second IsoTension (3 Sets)

A1:Calf Raise on Machine Leg Press
100 x 15 (4 Sets)

A2: Tibia Raises
BW x Failure (4 Sets)

Post-Workout:

Cellucor Healthy Chocolate Chip Cookie Dough:

[The Solution]

Inov8 Elite Performance
Mesocycle #21
Week 4 Day 5

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

Lying Leg Curl: (3:1:1:1) tempo (RPE 9)
115 x 8 (4 Sets)

Leg Press: (1:1:1:1)
8 Plates/Side x 30 Seconds (3 Sets)

Smith Machine Front Squat: (2:1:1:1)
225 x 8 (3 Sets)

A1: Smith Machine SLDL:
3-25's x 12 (3 Sets)

A2: Box Step Ups: 8 steps per side per set
BW + 50lb Chains x 16 Steps (3 Sets)

Reverse Hack Squat Dropset:
2 Plates/Side x 10
1 Plate+25/Side x 10
1 Plate/Side x 15

Weight Ab Raise:
BW + 45lb Plate x 8 (4 Sets)

Post-Workout:

Chicken Parm:

[The Solution]

Cellucor Cor-Fetti Cake Batter Cupcakes


http://www.youtube.com/watch?v=Ek14QpsElaw

Recipe

Dry:
1 Scoop (34g) Cor Performance Whey (Cor-Fetti Cake Batter)
80g Complete Pancake Mix (Extra Fluffy)
8g SF/FF Pudding Mix
Dash Salt
1/4th Cup Splenda (6g)
Dash Baking Powder

Wet:
1 Egg
1 Egg White
50g Greek Yogurt
1/3 Cup Almond Milk (50g)
Dash Vanilla Extract

Topping/Filling:
None


Directions

1) Pre-Heat Oven to 350 Degrees

2) Combine all dry ingredients into a mixing bowl (Whey, SF/FF Pudding Mix, Splenda, Baking Powder, Salt, Complete Pancake Mix)

3) Add wet ingredients into the dry and mix with a hand mixer, whisk, or stand up mixer until batter is formed.

4) Line Muffin Pan with Linens and fill the linen half way with batter. Bake in oven for 10-12 minutes until golden brown consistency on top is formed.

5) Pull out of oven and place on cooling rack for 5-10 minutes until cool. Plate and Serve!

6) Enjoy!

Macros

For Entire Recipe:

Calories ~ 550
Protein ~ 45g
Carbs ~ 70g
Fat ~ 10g

Each Cupcake (Assume 10 Made ):

Calories ~ 55
Protein ~ 4.5g
Carbs ~ 7g
Fat ~ 1g

[ugasar]

Tried the rack deadlifts for the first time today for my back workout after seeing you utilize them! Man I absolutely love them.. Thanks boss!!!

[NaturalPursuit]

Reverse hacks like a BOSS

[The Solution]

Inov8 Elite Performance
Mesocycle #21
Week 5 Day 1

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

Incline Bench Press:
135 x 6
185 x 6
205 x 6
225 x 6
245 x 6

Slight Decline DB Bench Press (2:1:1:1)
100's x 6–(3 Sets)

Pendlay Row: (1:1:1:1)
135 x 6 (3 Sets)

Low Pulley Cable Row:
25 Each Hand x 8 (3 Sets)

Overhead DB Shoulder Press (2:1:1:1)
70's x 8 (4 Sets)

Weighted Chain Dips: –
BW + 75lb Chains x 10 (3 Sets)

DB Hammer Curls:
35's x 8 (4 Sets)


Post-Workout:

Crock Pot Buffalo Chicken Mac and Cheese:







Austin has decided its time to switch gears.
Cut has ended and he has added back in 50g of carbs and 5/10g of fat (WO/NON)
Cardio has been dropped quite a bit (3-30 min LISS Sessions and 3x8 HIIT Intervals)

Time to see how much size i can add after getting down to perhaps the best I have looked!

[demonwareltd]

Exciting times! Seeing how good you looked after dropping body fat quite low has to be quite the motivator to make even more lean gains.

Impressive incline strength too. I couldn't even hit those numbers whenn I weighed 240!

[jpfaherty]

Yeah buddy! Time to get that grow on. Great job with the cut though, crushed it.

[ugasar]

Good job my man! How long were you on a cut? And what exactly do you do for your 30 min LISS sessions and also your 8 HIIT intervals?

[The Solution]

Good job my man! How long were you on a cut? And what exactly do you do for your 30 min LISS sessions and also your 8 HIIT intervals?

Treadmill, bike, ellpitical, whatever i feel like doing that day.
About 5 months.

[Sparta11]

Looking awesome dude. Definitely killing it in the leg department.

[The Solution]

Looking awesome dude. Definitely killing it in the leg department.

Always grinding


159 in both pictures separated by 3 years

[Misctake7]

Awesome progress in those pics Bob!

[The Solution]

Inov8 Elite Performance
Mesocycle #21
Week 5 Day 2

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

Seated Calf Raise: (1:1:1:2)
2 Plates x 12 (4 Sets)

Tear Drop Leg Extension (1:1:1:3)
40 Each Leg x 8 (4 Sets)

Leg Press: (1:1:1:1)
7 Plates/Side x 35 Seconds (3 Sets)

Barbell Squats (1:1:1:1)
185 x 20 (3 Sets)

Barbell Glute Bridge (1:1:1:2)
275 x 10 (3 Sets)

Lying Leg Curl (2:1:1:1)
110 x 8 (3 Sets)

Post-Workout:

Cellucor Red Velvet Cream Cheese Roll-Ups:

[phillysteak]

Great job with the cut dude. Here come the gains.

[NaturalPursuit]

TIME TO GROW BOB! Pumped to see the progress with SUCH a large amount of LBM

[The Solution]

Great job with the cut dude. Here come the gains.

TIME TO GROW BOB! Pumped to see the progress with SUCH a large amount of LBM

Austin bumped macros Sunday, we lsot weight the last 3 days and i have been eating dessert on top of my macros so he bumped them again today haha

Got to love that reverse. Hunger is through the roof.

[MikeWines]

Loving the widowmakers in here. Teardrop extensions?

[jaredmus]

Austin bumped macros Sunday, we lsot weight the last 3 days and i have been eating dessert on top of my macros so he bumped them again today haha

Got to love that reverse. Hunger is through the roof.

Loving this infor eating more staying lean
185x20 20 reps is cardio for whatever weight it is

[The Solution]

Inov8 Elite Performance
Mesocycle #21
Week 5 Day 3

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

Calf Press on Pin Loaded Leg Press:
100 x 25 (4 Sets)

Incline HS Machine Chest Press:
2 Plates/Side x 12 (3 Sets)
2 Plates/Side x 15 --> 1 Plate/Side x 20

Incline DB Bench Press (3:1:1:1)
100's x 6 (3 Sets)

Smith Machine Incline Bench Press
185 x 15 (2 Sets)

A1: Chest Supported DB Rear Delt Swings –
10's x 25 (4 Sets)

A2: DB Chest Supported Rear Delt Fly
10's x 15 (4 Sets)

HS Seated Side Lateral:
75 x 12 (4 Sets)

Reverse Facing Machine Shoulder Press (3:1:1:1)
25's/Side x 8 (3 Sets)

Post-Workout:

Talenti Pumpkin Pie:

Loving the widowmakers in here. Teardrop extensions?

Google up john meadows my man


http://www.youtube.com/watch?v=mDtrE_il6jE

[Bnizzle163]

Nice DB pressing, especially using that tempo. Gainz.

[NaturalPursuit]

Enjoy your day of food brotha!

[FormulaLT1poweR]

Hey Bob, thanks for the invite!

Looking VERY solid brother. Keep up the good work.

I'm only here for the recipes...LMAO! J/K man, keep killin it!

[The Solution]

Enjoy your day of food brotha!

Hey Bob, thanks for the invite!

Looking VERY solid brother. Keep up the good work.

I'm only here for the recipes...LMAO! J/K man, keep killin it!

Appreciate that fellas

Just crushed some Donuts with Kyle and his girl
Went to this gourmet shop called Peace, Love, and Little Donuts in Pittsburgh!



heading out to dinner and ice cream later.

[jaredmus]

Donut pic is good the ice cream pic from IG even better

[Dan3317]

Just finding your log now, definitely subbing. Great work Bob. Love your training split as well.

[The Solution]

Donut pic is good the ice cream pic from IG even better

Kyle's Girl got a S'mores milkshake at dinner
My lawl.



Burger was decent, i wanted a Sirarcha sauce for spice cause i got a diablo blend of spices and Spicy Cheese and it was mayo based and i hate mayo
we had to wait 45 min to be seated and burger was not cooked right did not want to wait another 30 minutes for a re-fire

ugh.

Just finding your log now, definitely subbing. Great work Bob. Love your training split as well.

welcome