The Hunger for Success: The Solution's Offseason

[jaredmus]

Graeter's action , Blame the gains on the ice cream!

[mussina123]

Graeters Peanut Butter Chocolate Chip:

GOAT based on all graeters i've tried!

[jpfaherty]

Crushing the volume lately man! Diggin this meso!

[The Solution]

Inov8 Elite Performance
Mesocycle #23
Week 1 Day 4

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

A1. Rope Pullover
100 x 12 (3 Sets)

A2. Face Pull (Seated)
140 x 12 (3 Sets)

Just like in video:
https://www.youtube.com/watch?v=pMN5nFfhumg

A3. V Bar Pulldown
140 x 12 (3 Sets)

Wide Grip Pull-Up
BW x 30 (Rest Pause until 30 reps)

Weighted Hyperextension (1:1:1:2)
BW + 25lb Chain x 10 (3 Sets)

HS Shrugs (1:1:1:2)
2 Plates/Side x 10 (4 Sets)

Incline Bench Press (5:2:1:1)
185 x 5 (4 Sets)

Cable Crossover (1:2:1:1)
25 Each hand x 12 (5 Sets)

Weighted Abs Crunch Machine
50 x 12 (4 Sets)

Post-Workout:

Volcano Shrimp + Shrimp Tempura Sushi Roll:

[IK9]

that sushi tho!

[The Solution]

that sushi tho!

did not eat, buddy did. That was our Appetizer
I have a food intolerance to fish.

[phillysteak]

Tried facepulls with palms up this week instead of down. Preferred them that way, how do you like them?

[FormulaLT1poweR]

Tried facepulls with palms up this week instead of down. Preferred them that way, how do you like them?

Interesting...that almost seems awkward?

I love facepulls, but I've always done them palms down.

[The Solution]

Tried facepulls with palms up this week instead of down. Preferred them that way, how do you like them?

exactly in the video. Thats why i posted it.

[NaturalPursuit]

did not eat, buddy did. That was our Appetizer
I have a food intolerance to fish.

Sucks…I love my fish

[Vytis]

Sucks…I love my fish

To this extent. Lol

[The Solution]

Inov8 Elite Performance
Mesocycle #23
Week 1 Day 5

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

Wide Behind The Neck Press
65 x 10 (3 Sets)

** Very slow and controlled, squeezing the rear delts the entire movement.

Front Hammer Grip DB Raise
20's x 12 (3 Sets)

Bent Over Rear Delt DB Swings
10's x 15 (3 Sets)

Seated DB Curls (both arms together) 3:1:1:2
25's x 8 (3 Sets)

Smith Close Grip Bench Press (2:1:1:1)
225 x 8 (4 Sets)

DB Concentration Curls (1:1:1:2)
15's x 15 (3 Sets)

Single Arm Overhead DB Ext (rotating without rest)
25 x 12 (3 Sets)

A1. Lying Leg Curl (1:1:1:2)
110 x 10 (3 Sets)

A2. Leg Ext (1:1:1:2)
60 Each leg x 12 (3 Sets)

Post-Workout:

Sea & Land Dinner Entree @ Ayoama Japanese Steakhouse:

[NaturalPursuit]

to this extent. Lol

hahah!!!!

[jaredmus]

Working an OT this weekend I got 10 hours, I need to get new versa gripps so it comes at the perfect time! I know you need that money to keep up the ice cream gains

[The Solution]

Working an OT this weekend I got 10 hours, I need to get new versa gripps so it comes at the perfect time! I know you need that money to keep up the ice cream gains

makes 2 of us
Trained at 7 AM this morning, working 9-8. But good thing the NO Ice Cream Owner sent me almost his entire ice cream line free on the house

[The Solution]

Cellucor Cinnamon Swirl Pumpkin Spice Pancakes

Recipe

Dry:
2 Serving Complete Pancake Mix Extra Fluffy (80g)
¾ Scoop Cellucor Cor Performance Whey (25g)
1 Serving SF/FF Pudding Mix (8g)
Dash Splenda (3g)
Dash Cinnamon (2g)
Dash Baking Powder (3g)
Dash Trader Joe’s Pumpkin Pie Spice (2g)


Wet:
2 Egg Whites
Dash Almond Milk (15g)
3oz Libby Pumpkin (75g)

Topping/Filling:
1 Serving Pumpkin Spice Peanut Butter Lean from MyOatmeal.com (12g)
2 Tablespoons Cream Cheese (32g)
2oz Greek Yogurt (50g)

Pancake Syrup (Optional)

Directions

1) Pre-Heat Griddle/Skillet to a medium heat.
2) Combine all Dry ingredients into a mixing bowl (Whey, SF/FF Pudding Mix, Pancake Mix, Splenda, Cinnamon, Pumpkin Pie Spice, and Baking Powder).
3) Slowly add wet ingredients and use a whisk, hand mixer, or stand up mixer to form a batter.
4) In a separate bowl make your filling/layering for the pancakes by combining cream cheese, yogurt, and PB Lean (PB2 Alternative).
5) Coat Griddle/Skillet with cooking spray and slowly drop batter into center, spread into a circle shape and allow cooking for 1-2 minutes. When batter starts to bubble it is ready to flip. Flip and continue to cook for another minute until golden brown pancakes are made.

6) Repeat Cooking process until all pancakes are made. Take Pumpkin Spice Filling and layer each pancake, and then stack on a plate. You can apply additional syrup on top if macros desire or use a calorie free walden farms syrup!

7) Enjoy!


Macros

For Entire Pancake Recipe + Pumpkin Spice Filling:

Calories ~ 600
Protein ~ 47g
Carbs ~ 85g
Fat ~ 7g

[IK9]

damn.. some hella macro-friendly pancakes right durrr

[jaredmus]

makes 2 of us
Trained at 7 AM this morning, working 9-8. But good thing the NO Ice Cream Owner sent me almost his entire ice cream line free on the house

We call that winning the lottery in Ice Cream World

[addictR3]

if you do go sushi bob, what do you usually go for??

[NaturalPursuit]

if you do go sushi bob, what do you usually go for??

His body can't tolerate fish. He doesn't eat sushi

[mussina123]

His body can't tolerate fish. He doesn't eat sushi

^^ he a Chinese take out kinda guy

[NaturalPursuit]

^^ he a Chinese take out kinda guy

HAHA! We know each other too well on these forums

[The Solution]

Inov8 Elite Performance
Mesocycle #23
Week 2 Day 1

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

Leg Extension (3:1:1:2) 45 sec 3 10
60 Each leg x 10 (3 Sets)

Rack Deadlift (below knee) (1:2:1:1)
225 x 10
275 x 10
315 x 10
365 x 10

Smith Front Squat (in smith) (3:1:1:1)
185 x 12 (3 Sets)

Squatting Isometric Hold
225 x 35 Second Hold (3 Sets)

Glute Bridge in Leg Extension (1:1:1:2)
110 x 10 (5 Sets)

BB RDL (3:3:1:2)
225 x 8 (4 Sets)

A1. Abductor (1:1:1:1)
135 x 10 (3 Sets)

A2. Adductor (1:1:1:1)
135 x 15 (3 Sets)

Leg Press Calf Press (1:3:1:3)
130 x 12 (5 Sets)

Post-Workout:

Layered Cinnamon Swirl Cheesecake with a Strawberry Compote + Banana's:

^^ he a Chinese take out kinda guy

You must be working with inov8 to know my secrets
that and ice cream

[mussina123]

You must be working with inov8 to know my secrets
that and ice cream

haha how'd you know... first free meal this week going to be downing that Nutty Caramel Swirl or 7/11 S'mores... #poweredbyicecream

[phillysteak]

exactly in the video. Thats why i posted it.

my apologies

[jaredmus]

Liking the volume and the 35 second holds. Always doing new and Inov8tive stuff

[FormulaLT1poweR]

Wow those last two pics of food (pumpkin spice pancakes and cheesecake) look AMAZING.

[The Solution]

haha how'd you know... first free meal this week going to be downing that Nutty Caramel Swirl or 7/11 S'mores... #poweredbyicecream

they did not have the S'mores when i went to a small store in cleveland sad

Liking the volume and the 35 second holds. Always doing new and Inov8tive stuff

i damn near threw up on those holds. Those are absolute ball busters.. no joke. Very hard.

[JohnButz]

Subbed in! great journal going in here!

[HunterMC6]

Chef is there a place where you have compiled all your recipes? I know you have a YT channel where you show how to make a few of them but there must be so many more.