The Hunger for Success: The Solution's Offseason

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 2 Day 4

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

Below Knee Rack Pull
315 x 6 (4 Sets)
315 x 6 + 6 + 4 + 2 (Rest Pause)

Wide, Neutral Grip Lat Pulldown
100 x 8 (3 Sets)
100 x 8 + 7 + 5 (Rest Pause)

Seated Cable Low Row
120 x 10 (2 Sets)
120 x 10 --> 100 x 8 --> 80 x 10

BiLateral DB Row
30's x 12 (3 Sets)
30's x 12 + 4 + 4 (Rest Pause)

Back HyperExtensions (on Leg Press)
BW x 20 (3 Sets)

HS Military Press
100 Each Hand x 8 (3 Sets)
100 x 8 + 6 +4 + 2 (Rest Pause)

Standing DB Lateral Raise
25's x 8 (2 Sets)
20' x 12 + 6 + 4 + 3 (Rest Pause)

Bent-Over DB Rear Delt Raise
10's x 30 (2 Sets)

Post-Workout:
Breakfast Sandwiches and Hash Browns:

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 2 Day 5

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

Lying Leg Curl
100 x 8 (3 Sets)
100 x 8 + 4 + 4 + 4 (Rest Pause)

Leg Extension
40 Each Legs x 10 (3 Sets)
40 Each Leg x 10 + 5 + 5 (Rest Pause)

Leg Press Feet High (Hamstring Focus)
6 Plates/Side x 12 (3 Sets)
6 Plates/Side x 12 --> 5 Plates/Side x 8 --> 4 Plates/Side x 12

DB RDL
80's x 10 (3 Sets)
80's x 8 + 6 + 4 + 2 (Rest Pause)

Safety Bar Squat
225 x 10 (3 Sets)
225 x 8 ---> 185 x 8 --> 135 x 10

Seated Calf Raise
2 Plates x 15 (3 Sets)
2 Plates x 15 + 10 + 5 + 5 (Rest Pause)

Post-Workout:

Cellucor Molten Chocolate Peanut Butter Lean Cheesecake:

[The Solution]

Cellucor PB Lean & Jelly Pancakes

Recipe

Dry:
1 Scoop Cellucor Peanut Butter Marshmallow Cor Performance Whey (34g)
1 Serving Sugar Free Fat Free Pudding Mix (8g)
Dash Splenda (3g)
Dash Baking Powder (3g)
2.5 Servings Extra Fluffy and Complete Pancake Mix (100g)

Wet:
1/4th Cup Almond Milk (25g)
2 Egg Whites
2oz Yogurt (50g)

Topping/Filling:
4 TableSpoons Sugar Free Jelly (70g)
2 Servings MyOatmeal.com PB Lean (20g)


Directions

1. Preheat Griddle to a medium heat and coat with cooking spray
2. Combine all dry ingredients into a mixing bowl (Whey, SF/FF Pudding Mix, Pancake Mix, Splenda, Baking Powder)
3. Add in wet ingredients (milk, egg whites, and yogurt) and mix until batter is formed with a whisk, stand up mixer, or hand mixer.
4. Slowly drop batter into a skillet and spread evenly into a small circle to cook as a pancake. Allow to cook for 2 minutes until top begins to bubble and flip. Allow pancake to cook for another 1-2 minutes until golden brown and set aside on a plate.
5. Complete the cooking process until all pancakes are completed and cooked.
6. Layer each pancake with a serving of Sugar Free Jelly, and in a small bowl take the PB lean and add water slowly until a thick batter is formed. Use a spoon to glaze your pancakes with a Peanut Butter Drizzle for decoration
7. Enjoy!

Macros

For Entire Recipe:

Calories ~ 690
Protein ~ 50g
Carbs ~ 100g
Fat ~ 10g

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 3 Day 1

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

Barbell Row
135 x 8
155 x 8
185 x 8
235 x 8 + 4 + 4 + 4 (Rest Pause)

Pull-Ups
BW x 10 (3 Sets)
BW x 7 + 3 + 3 (Rest Pause)

DB Row
70' x 8
80 x 8
100 x 10 + 6 + 4 (Rest Pause)

Reverse Grip Lat Pulldown
100 x 12 (3 Sets)
100 x 10 --> 70 x 10

Single Arm Pulldown
20 Each Hand x 20 (3 Sets)

Standing Wide-Grip EZ Bar Curl
80 x 8 (3 Sets)
55 x 20

Narrow Grip EZ Bar Preacher Curl
65 x 15 (3 Sets)
65 x 10 --> 55 x 8 --> 45 x 10

Post-Workout:

Oatmeal Chocolate Chip Cookies:

[NaturalPursuit]

Well I know what I'll be eating soon ^^^

[jaredmus]

How are you liking the rest pause? I have been throwing some in myself, Loving them

[The Solution]

Well I know what I'll be eating soon ^^^

your bailing out next weekend

How are you liking the rest pause? I have been throwing some in myself, Loving them

Re-read last page when mussina asked about my split
I feel like i got hit by a truck. This mesocycle is absolutely brutal.

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 3 Day 2

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

Incline Bench Press
135 x 5
185 x 5
225 x 5
235 x 8 + 6 + 4 + 2 (Rest Pause)

DB Flat Chest Press
90's x 10 (4 Sets)
100's x 12 --> 70's x 6 --> 50's x 8

HS Bench Press
3 Plates/Side x 10 (3 Sets)
3 Plates/Side x 10 + 5 + 5 (Rest Pause)

Cable Crossover
20 Each Hand x 20 (3 Sets)

EZ Bar Upright Row
80 x 8
80 x 10 + 8 + 4 + 3 (Rest Pause)

DB Shoulder Press
70's x 8 (2 Sets)
80's x 8 ---> 50's x 8 --> 30's x 10

DB Lateral Raise
10's x 25 (2 Sets) + 30 Second Stretch

Weighted Dips
BW + 75lb Chains x 12 (2 Sets)
BW + 75lb Chains x 12 --> BW + 50lb Chains x 10 ---> BW x 15

Cable V Triceps Pushdown
150 x 10 (2 Sets)
150 x 10 + 6 + 4 (Rest Pause)

Post-Workout:

Stuffed Buffalo Chicken Breast Strifry:

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 3 Day 3

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

Seated Leg Curl
110 x 8 (3 Sets)
110 x 8 + 6 + 4 + 2 (Rest Pause)

Leg Press
7 Plates/Side x 8 (3 Sets)
7 Plates/Side x 8 + 6 + 4 + 2 (Rest Pause)

RDL
235 x 10 (3 Sets)
235 x 8 --> 185 x 8 ---> 135 x 10

Leg Extension
40 Each Leg x 12 (3 Sets)
40 Each Leg x 10 --> 30 x 10 --> 20 x 12

Reverse HS V-Squat
190 x 8 (3 Sets)
190 x 8 + 6 + 4 + 2 (Rest Pause)

Leg Press Calf Raise
4 Plates/Side x 15 (3 sets)
4 Plates/side x 15 + 10 + 10 + 5 (Rest Pause)

Post-Workout:

Chocolate Covered Fried Cakes, Cream Filled, Peanut Butter Filled Donuts:

[jpfaherty]

And im dead. Holy sh!t. Just ate and instantly hungry.

[JerG]

How many of those donuts did you eat bro...

[The Solution]

And im dead. Holy sh!t. Just ate and instantly hungry.

No cupcakes no care

How many of those donuts did you eat bro...

4
PB Filled , Choc Covered, Choc Covered Cream Filled, Choc Covered Custard Filled

[jaredmus]

Donuts ftw, never have been crazy about chain/commercial donughts, all though I always liked vanilla creme stuffed from dunkin. Wheres you go to home made spot? Wegmans has always done ok, I love their muffins

[The Solution]

Donuts ftw, never have been crazy about chain/commercial donughts, all though I always liked vanilla creme stuffed from dunkin. Wheres you go to home made spot? Wegmans has always done ok, I love their muffins

Read the box "Mighty Fine Donuts"
Dunkin are kinda meh. their filling is airy, and the doughiness of the donuts needs to improve.
Wegmans are ok

[jaredmus]

Read the box "Mighty Fine Donuts"
Dunkin are kinda meh. their filling is airy, and the doughiness of the donuts needs to improve.
Wegmans are ok

O got ya couldn't see that part on the phone. Just reading. I always liked wegmans cakes, and creme stuff thats in the half refregerated area, the peanut butte creme cake/pie is good. But I really liked their whole grain/multi grain bagels

[The Solution]

O got ya couldn't see that part on the phone. Just reading. I always liked wegmans cakes, and creme stuff thats in the half refregerated area, the peanut butte creme cake/pie is good. But I really liked their whole grain/multi grain bagels

The PB cream cake is pretty weak, the ultimate chocolate cake = the best thing they offer. Highly suggest it.

[jaredmus]

The PB cream cake is pretty weak, the ultimate chocolate cake = the best thing they offer. Highly suggest it.

I thought the PB cream is super rich, Idk how they make it. Will need to try the ultimate chocolate some time

[TheMatzah]

The PB cream cake is pretty weak, the ultimate chocolate cake = the best thing they offer. Highly suggest it.

sounds epic

hnnng at chocolate donuts.

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 3 Day 4

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

Below Knee Rack Pull
335 x 6 (4 Sets)
335 x 6 + 6 + 4 + 2 (Rest Pause)

Wide, Neutral Grip Lat Pulldown
110 x 8 (3 Sets)
110 x 8 + 7 + 5 (Rest Pause)

Seated Cable Low Row
120 x 10 (2 Sets)
120 x 10 --> 100 x 8 --> 80 x 10

BiLateral DB Row
30's x 12 (3 Sets)
30's x 12 + 4 + 4 (Rest Pause)

Back HyperExtensions (on Leg Press)
BW x 20 (3 Sets)

HS Military Press
100 Each Hand x 8 (3 Sets)
100 x 8 + 6 +4 + 2 (Rest Pause)

Standing DB Lateral Raise
25's x 8 (2 Sets)
20' x 12 + 6 + 4 + 3 (Rest Pause)

Bent-Over DB Rear Delt Raise
10's x 30 (2 Sets)

Post-Workout:

Cellucor Chocolate Peanut Butter Marshmallow Brownie Bites

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 3 Day 5

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

Lying Leg Curl
110 x 8 (3 Sets)
100 x 8 + 4 + 4 + 4 (Rest Pause)

Leg Extension
40 Each Legs x 10 (3 Sets)
40 Each Leg x 10 + 5 + 5 (Rest Pause)

Leg Press Feet High (Hamstring Focus)
7 Plates/Side x 12 (3 Sets)
7 Plates/Side x 12 --> 5 Plates/Side x 8 --> 4 Plates/Side x 12

DB RDL
85's x 10 (3 Sets)
85's x 8 + 6 + 4 + 2 (Rest Pause)

Safety Bar Squat
225 x 10 (3 Sets)
225 x 8 ---> 185 x 8 --> 135 x 10

Seated Calf Raise
2 Plates x 15 (3 Sets)
2 Plates x 15 + 10 + 5 + 5 (Rest Pause)

Post-Workout:

Mexican Taco's, Chalupa, Burrito, Fajita's, Chile Relleno, Rice & Beans:

[The Solution]

Cellucor Vanilla Whipped PBLean Pumpkin Spice French Toast


Recipe

Dry:
6 Slices Low-Carb Pepperidge Farms Bread
½ Scoop Whipped Vanilla Cor Performance Whey Molten Chocolate (20g)
Dash of Spelnda (3g)
Dash of Cinnamon (2g)
Dash Baking Powder (3g)
1 Serving Sugar Free Fat Free Pudding Mix (8g)


Wet:
2 Egg Whites
½ Cup Almond Milk (114g)

Filling:
2oz Cream Cheese (32g)
3oz Pumpkin (50g)
Dash Splenda (3g)
Dash Cinnamon (2g)

Topping:
1 Serving MyOatmeal.com Pumpkin Spice PBLean (12g)


Directions

1. Combine all dry ingredients in a mixing bowl (Whey, SF/FF Pudding Mix, Baking Powder, Splenda, and Cinnamon) except the bread.
2. Add the Wet ingredients (egg whites + Almond Milk) and mix with a whisk, hand mixer, or stand up mixer. You could also use a magic bullet to blend the batter for the French toast.
3. Pre-Heat a griddle to a medium power
4. Take batter and place in a wide and shallow bowl to dip French toast in. Coat griddle with cooking spray, and dip a piece of bread in the batter, soak, and then apply to griddle. Repeat the process until griddle is full (3-4 slices).
5. Allow French toast to cook for 2 minutes until bottom starts to rise. Flip with a spatula, and allow other side to cook for an additional 1-2 minutes until golden brown. Complete process until all 6 pieces are finished cooking.
6. In a small bowl combine filling (Pumpkin, Cream Cheese, Splenda, and Cinnamon) set aside
7. In a very small bowl mix 1 serving PB lean with enough water to make a sludge like consistency (very thick) to apply as a glaze to your finished product.
8. Layer each piece of French toast with the filling, and stack French toast on top of each other until filling runs out. Apply PB Lean glaze by swirling spoon back and forth on top for presentation.
9. Enjoy!

Macros

For Entire Recipe + Topping & Filling.

Calories ~ 575
Protein ~ 50g
Carbs ~ 80g
Fat ~ 6g

[NaturalPursuit]

Solid work on all the cooking bob! ^^looks tremendous!

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 4 Day 1

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

Barbell Row
135 x 8
155 x 8
185 x 8
240 x 8 + 4 + 4 + 4 (Rest Pause)

Pull-Ups
BW x 10 (3 Sets)
BW x 7 + 3 + 3 (Rest Pause)

DB Row
70' x 8
80 x 8
100 x 10 + 6 + 4 (Rest Pause)

Reverse Grip Lat Pulldown
100 x 12 (3 Sets)
100 x 10 --> 70 x 10

Single Arm Pulldown
25 Each Hand x 20 (3 Sets)

Standing Wide-Grip EZ Bar Curl
75 x 8 (3 Sets)
55 x 20

Narrow Grip EZ Bar Preacher Curl
70 x 15 (3 Sets)
65 x 10 --> 55 x 8 --> 45 x 10

Post-Workout:

Bearclaw and Chocolate Chip Cream Filled Cookies:

[jaredmus]

Those barbel rows and dumbell rows-putting in work nice job

[The Solution]

Those barbel rows and dumbell rows-putting in work nice job

ok mr 500+ for 10 reps on deadlift... lmao
that is chump change to you.

[The Solution]

Inov8 Elite Performance
Mesocycle #24
Week 4 Day 2

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

Incline Bench Press
135 x 5
185 x 5
225 x 5
235 x 8 + 6 + 4 + 2 (Rest Pause)

DB Flat Chest Press
90's x 10 (4 Sets)
100's x 12 --> 70's x 6 --> 50's x 8

HS Bench Press
3 Plates/Side x 10 (3 Sets)
3 Plates/Side x 10 + 5 + 5 (Rest Pause)

Cable Crossover
20 Each Hand x 20 (3 Sets)

EZ Bar Upright Row
80 x 8
80 x 10 + 8 + 4 + 3 (Rest Pause)

DB Shoulder Press
70's x 8 (2 Sets)
80's x 8 ---> 50's x 8 --> 30's x 10

DB Lateral Raise
10's x 25 (2 Sets) + 30 Second Stretch

Weighted Dips
BW + 75lb Chains x 12 (2 Sets)
BW + 75lb Chains x 12 --> BW + 50lb Chains x 10 ---> BW x 15

Cable V Triceps Pushdown
150 x 10 (2 Sets)
150 x 10 + 6 + 4 (Rest Pause)

Post-Workout:

Chocolate Shoppe Cookie Dough:

[Bnizzle163]

Are those rest pause sets being done in similar fashion to myo reps? Looks brutal!

[ugasar]

Are those rest pause sets being done in similar fashion to myo reps? Looks brutal!

I was thinking the same thing.. Looks just like it!

By the way, nice pressing in here man! Dasss strong!!!

[The Solution]

Are those rest pause sets being done in similar fashion to myo reps? Looks brutal!

Brutal is understatement
Some exercises I wonder if I am going to survive

I almost got pinned on the incline damn spotter lol

Rest 10-15 seconds and keep banging them out

[Bnizzle163]

Brutal is understatement
Some exercises I wonder if I am going to survive

I almost got pinned on the incline damn spotter lol

Rest 10-15 seconds and keep banging them out

LOL!

Yep, those are myo reps! Did those last night on leg extensions at the end. Wanted to die haha.